Mupunga zvivakwa

Rice

Iwe unoziva hunhu hwemupunga? Nekuda kwemutengo wayo unodhura uye kuita zvinhu zvakasiyana-siyana, mupunga uri maoko pasi pezviyo zvakakurumbira pasi pano..

Inowanikwa mune akawanda maumbirwo, mavara, uye saizi, mupunga iri chikafu chinodyiwa mumamiriyoni ezvekudya kutenderera pasirese, pamwe zvako zvakare.

Ndezvipi zvakasiyana zvine hutano?

Mhando dzerice

Izvi zvakakosha: marudzi ese emupunga haana hutano hwakaenzana. Kunyangwe hazvo chokwadi chekuti mupunga chena ndiwo unonyanya kudyiwa, sekutsvaga, mhando ine hutano yemupunga igorosi rose. Asi nei zvichikurudzirwa kutsiva mupunga muchena pane mupunga wakasviba? Zvakareruka kwazvo: nekuti iiyo yakazara zviyo, nepo chena mupunga inzara yakanatswa.

Sezvo ichichengetedza zvese zvikamu zvezviyo, mupunga wakasvibira ndiyo inopa zvinonyanya kukosha zvinovaka muviri: faibha uye huwandu hwakanaka hwevhitamini nemaminerari. Kune chikamu chayo, mupunga muchena unobviswa zvikamu zvine hutano zvakanyanya, izvo zvinoderedza zvakanyanya zvivakwa zvacho kana zvichienzaniswa negorosi rose.

Nekudaro, mupunga wakasvibira sosi yakanaka ye fiber, mavitamini uye zvimwe zvinonakidza zvinovaka muviri kuti ushande zvakanaka kwemuviri wako. Kana iwe uchida kudya zviyo zvizere (imwe yemabasa akamirira evanhu vazhinji), mupunga wakasvibira hapana mubvunzo kuti ndeimwe yesarudzo dzakanakisa.. Nenzira iyi unoderedza mukana wekuti ubatwe nechirwere cheshuga (asi chenjera nekuti kushandisa mupunga chena zvine mhedzisiro), chirwere chemwoyo, gomarara nekufuta.

Chii chinonzi mupunga?

Bowl yemucheka muchena

Kuziva kuumbwa kwemupunga kunobatsira iwe kuti unzwisise izvo zvinovaka muviri uye mune huwandu hwakawanda hwainofanira kupihwa.. Nekudaro, iwe uchave uchikwanisa kuupa yakanakisa chinzvimbo chinobatika mukudya kwako uye nekudaro kunyatso shandisa izvo zvivakwa zvemupunga.

Carbohydrate

Hazvisi netsaona kuti mushure mekudya mupunga unogara uchinzwa kusimba: rice ndeimwe yeaya simba rekudya. Chikonzero ndechekuti mupunga unonyanya kugadzirwa nemahydrohydrate. Kune rimwe divi, kusiyana nezvimwe zvekudya zvine makabhohaidhiretsi, mupunga unopa mafuta asina kana mafuta. Nekudaro, kuti urege kuwedzera huremu, zvinokurudzirwa kudzora huwandu.

Mapuroteni

Izvo zvinofanirwa kucherechedzwa kuti kudya mupunga kuchakubatsira iwe mune iro basa rekusangana ako ezuva nezuva mapuroteni anodikanwa, kubvira ine shoma shoma yeichi chakakosha chikafu chemuviri.

Maitiro ekuwana protein

Tarisa uone chinyorwa: Mapuroteni chikafu. Ikoko iwe unowana chaunofanira kudya kuti uwane mamwe mapuroteni.

Fiber

Ndeipi mamiriro ehurwere hwako hwekufamba? Kana iwe uchida zvinhu kuti ufambe uchinyanyisa pasi ipapo, mupunga wakasviba ishamwari yekufunga nekuda kweayo fiber zvemukati. 100 gramu yemupunga wakasviba inokupa iwe mukana wekuwana angangoita 2 magiramu efaera, inonakidza yekufambisa asiwo nezvimwe zvinhu zvakawanda, sekugutsa chishuwo chako nenzira inogarisa.

Kana iwe uchida mupunga chena, urikutorawo fiber, asi mune zvidiki zvidiki. 100 gramu yemucheka muchena hauna kana hafu yegiramu yefibre mukuumbwa kwayo.

Mavitamini uye zvicherwa

Mupunga unoitawo zvishoma kuti ubatsire iwe kuwana inokurudzirwa yezuva nezuva huwandu hwevitamin, zvicherwa uye antioxidants. Chikafu ichi chine thiamine, niacin, vitamin B6, manganese, magnesium, phosphorus, iron ne zinc. Zvisingashamisi, mupunga wakasviba unopfuura chena mune izvi zvakare.

Ngwarira arsenic

Brown mupunga

Parizvino zvimiro zvemupunga, asi zvinodawo kutaura zvimwe zvinokanganisa. Chekutanga, mupunga unowanzotora arsenic yakawanda kupfuura zvimwe zvirimwa, uye kuisuka hakuite kuti iende. Kunyangwe kazhinji isiri dambudziko, kudya huwandu hwesimbi inorema kwenguva yakareba kunoonekwa sekune njodzi kuhutano.

Imwe yenjodzi dzakabatana mukana wakawedzerwa wekuvandudza mamwe marudzi ekenza, rudzi rwechipiri chirwere cheshuga, uye chirwere chemwoyo. Sezviri pachena, kuibika nemvura yakawanda (iyo inofanirwa kukandwa kure gare gare) kunobatsira kubvisa huwandu hwakawanda hwearseniki irimo mupunga. Nekudaro, hazvibatsire kubvisa zvese uye, nekuwedzera, mamwe mavitamini uye zvicherwa zvinogona kutsakatika.

Asi arsenic haisi yega yega yekukanganisa mupunga. Izvo zvinodawo kutaura antinutrients senge phytic acid. Anti-zvinovaka muviri zvinogona kudzivirira muviri kubva kunotora zvimwe zvinovaka muviri. Muchiitiko chephytic acid, idare uye zinc. Asi usazvidya moyo, mhedzisiro yaro haigone kutorwa kunze kwekunge iwe uchidya mupunga pazvese zvekudya zvezuva kwenguva yakareba, kusanganisira zvese mupunga uye zvigadzirwa zvakavakirwa pairi (kusanganisira mukaka wemupunga uye zvimwe zvigadzirwa zvinozvibatanidza mune yazvo fomula. ).

Panyaya iyi, mhando iri kuhwina mupunga muchena, nekuti huwandu hwakawanda hweassenic uye phytic acid yakawanikwa mugorosi. Unofanira kunetseka here? Zvinoenderana. Kana iwe ukadya chikafu chakasiyana uye uchidya mupunga zvine mwero, haufanirwe kunetseka nezve arsenic kana antinutrients mune chikafu chinozivikanwa.. Zvinorevei kudya mupunga zvine mwero? Iwo mashoma servings pavhiki haafanire kukukonzera iwe chero matambudziko.

Izwi rekupedzisira

Mucheka muchena hauna kushata, kutaura chokwadi unogona kuusanganisira pasina dambudziko mukudya kwako kwakanaka. Asi kana iwe uchitsvaga macalorie kuti aperekedzwe neanozivikanwa huwandu hwezvinovaka muviri, saka iwe unofanirwa kubheja pane brown brown mupunga. Uye rangarira kuidya zvine mwero kuti usapfuurire pamusoro pekoriori, pamwe nenyaya ye arsenic uye antinutrients.


Iva wekutanga kutaura

Siya yako yekutaura

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako