Kuwona zomwe mungadye mukadwala matenda a shuga kungakhale ntchito yosokoneza. Kupanga chakudya chofunikira chomwe chidzakhudze thanzi lanu ndi kusintha kwa shuga kwanu nthawi zonse sizolunjika ngakhale. Ndi chifukwa chake kusanthula mfundo ndikuzindikira zomwe mungasankhe zakudya zabwino kwambiri.
Imodzi mwa mafunso omwe nthawi zambiri amapezeka m'magulu a shuga ndi awa: Kodi muyenera kudya mpunga woyera kapena mpunga wofiira?
Pali yankho lomveka bwino.
Health Benefits of Eat Rice
Mpunga, tirigu wobiriwira, amagwiritsidwa ntchito ngati chinthu chodalirika ndi anthu oposa theka la anthu padziko lapansi. Ndipotu, malinga ndi bungwe la Whole Grain Council:
Ambiri amadya pafupifupi mapaundi 26 a mpunga munthu chaka chilichonse. Anthu a ku Asia amadya pafupifupi makilogalamu 300 pachaka, pamene ku United Arab Emirates ndi pafupifupi mapaundi 450, ndipo ku France pafupifupi mapaundi 10.
Chimodzi mwa zifukwa za mpunga ndi chotchuka kwambiri chifukwa chakuti chimasinthasintha ndi zokoma ndi zokometsera zilizonse, ndipo zimaphatikizapo zinthu ndi mawonekedwe kuti azidya. Ndipo, ngakhale kuti zimakhala zowonjezera thupi, zimakhala ndi ubwino wathanzi zomwe mungapange kuphatikizapo mpunga mu zakudya zomwe mumakonda kudya.
M'malo mosiya mpunga ponseponse, anthu ambiri amasankha kudya mpunga wofiira pa mpunga woyera kuti athandizidwe ndi thanzi lawo komanso kuchepa kwa shuga. Ndipotu, kafukufuku wina wopangidwa ndi asayansi ku Harvard School of Public Health akusonyeza kuti kuchotsa mpunga woyera ndi mpunga wofiira kungachepetse ngozi ya shuga pafupifupi 16 peresenti.
Msuzi wa Brown Amakhala ndi Mavitamini Ambiri ndi Zambiri
Mchele wa Brown ndi tirigu wonse , kutanthauza kuti 100 peresenti ya tiriguyo imakhala yolimba, ndikuisiya ndi mavitamini, minerals, ndi fiber kwambiri kusiyana ndi zoyera.
Mchele woyera umapangidwa-njira yomwe njere imadutsa pakati pa makina komwe imakulungidwa ndipo bransi imakhala "yosakanizika" pang'onopang'ono, kusiya kernel yoyera bwino.
Kukongola kumachitika pofuna kuchepetsa nthawi yophika, kuwonjezera mapulusa, ndikuchepetsanso maonekedwe, komabe kamodzi kamaliza mpunga sali mbewu yambiri ndipo m'malo mwake amawoneka ngati mbewu yowonongeka .
Msuzi wa Brown uli ndi thiamin, vitamini b yomwe imathandiza kuchepetsa thupi. Lili ndi magnesium ndi selenium. Magnesium ndilo gawo la mafupa lomwe limathandizira machitidwe ambiri a ma enzyme omwe amagwiritsidwa ntchito poyambitsa DNA ndi mapuloteni ndipo amafunikanso kuti azikhala ndi mitsempha yoyenera komanso kupweteka kwa minofu. Selenium imakhudza chithokomiro ndipo ndi ofunika mu ma antizyidant enzymes.
Msuzi Wa Brown Umakhala ndi Zizindikiro Zambiri
Msuzi wa Brown uli ndi maulendo asanu ndi awiri kuposa mchele woyera pakutumikira. Izi ndi zofunika kwambiri kwa anthu omwe ali ndi matenda a shuga chifukwa mchere umakhala wofunika kwambiri komanso umakhala wolimba kwambiri . Zida zamagetsi mumoyo wathanzi nayenso, chifukwa zingathandize kuchepetsa cholesterol choipa.
Chikho chimodzi cha mpunga woyera wophika wonyezimira uli ndi 0,5 magalamu a fiber, pamene chikho chimodzi cha mpunga wofiira wofiira uli ndi 3.5 magalamu a fiber. Mpunga waku Brown uli ndi zakudya zochepa zokhala ndi mpunga woyera (pafupifupi makilogalamu 25 ndi 7 g zimagawidwe).
Msuzi wa Brown uli ndi chiwerengero chochepa cha glycemic Index
Mndandanda wa glycemic ndi nambala yomwe imawonetsa zakudya zomwe ziri ndi makapu a m'magazi pamtunda wa 1 mpaka 100.
Chakudya chokwera kwambiri, pafupi ndi 100, ndi zakudya zowonongeka kwambiri, pamene zakudya zakumapeto, pafupi ndi 1 ndi zakudya zochepa zowonongeka. Lingaliro la chiwerengero cha glycemic ndi kuti zakudya zapamwamba zowononga glycemic zidzatulutsa dzuwa mwachangu mofulumira kusiyana ndi zakudya zochepa zowononga glycemic.
Mchenga wa Brown ndi pafupifupi 50 pa mndandanda wa ma glycemic index, pamene mpunga woyera umakhala pafupifupi 63-72. Choncho, mpunga woyera umayambitsa shuga wambiri msanga kuposa mpunga wofiira. Ngakhale kuti mpunga wofiira ndi wotsika kwambiri pa chiwerengero cha glycemic index, sikuti umakhala ngati chakudya chochepa cha glycemic index. Zigawo za mpunga wofiira ziyenera kulamulidwa ndi kuyesedwa malinga ndi ndondomeko ya chakudya cha munthu ndi kuchuluka kwa chakudya chomwe chiyenera kudyedwa pa chakudya chilichonse.
Kawirikawiri, 1/3 chikho cha mpunga wophika amakhala ndi 15 g wa makapu. Ngati mukudya mpunga wofiira ngati chakudya chanu chachikulu pa chakudya chanu, muyenera kuganizira gawo lanu kuti mukhale ndi chida chokwanira kapena chikho (chomwe chili chofanana ndi 45 g wa makhabohydrate).
Mukakayikira za momwe chakudya chidzakhudzire shuga wanu wamagazi, yang'anani nthawi ndi nthawi. Chabwino, maola awiri mutangoyamba kudya chakudya chanu shuga cha magazi chiyenera kukhala osachepera 180mg / dL. Ngati ali apamwamba, ndiye kuti mwadya mpunga kapena mpunga sungakhale bwino.
Aliyense amakhudzidwa ndi mitundu yosiyanasiyana ya chakudya mu njira zosiyanasiyana. Kuphatikiza apo, zolemba za chakudya zingathandize. Mwachitsanzo, ngati mudya mpunga wofiira ndi nyemba kapena mpunga wofiira, nsomba, ndi masamba, mumatha kuona kusiyana kwa shuga.
Mfundo Zina Zokhudza Mphesa Zoganizira
- Msuzi ndi tirigu wopanda thoreti omwe anthu amatsata chakudya chamaguteni.
- Kuwonjezera pa mpunga wofiira, mpunga wamtchire ndi tirigu wonse womwe uli ndi mavitamini, minerals, ndi fiber.
- Mchele wosiyanasiyana amagawidwa m'magulu okhudzana ndi kukula kwa mbewu, nthawi ya tirigu, kapena tirigu wochepa. Mwachitsanzo, mpunga wa Basmati wofiira ndi mpunga wautali wautali, koma mpunga wochuluka ndi mpunga wa arborio, wotchedwa risotto, ndiwo mtundu wa mpunga wochepa wa tirigu. Kutalika kwa njere kungakhudze obiriwira omwe ali ndi mpunga. Mchele wamphongo wamfupi akhoza kukhala wochuluka kwambiri kusiyana ndi tirigu wambiri. Mwachitsanzo, 3/4 wa mpunga wa basmati wofiira uli ndi 33 g wa makapu, pamene chikho chimodzi cha mpunga wofiira wofiira uli ndi 35 g wa makapu. Izi zingawoneke ngati zazikulu, koma ngati mukutsatira ndondomeko yodyera chakudya chamagazidi, mudzafuna kudziwa kusiyana. Pamene mukukaikira, nthawizonse muwerenge malemba.
- Anthu ena omwe ali ndi matenda a shuga amanena kuti mpunga wambiri umachepetsedwa ndi shuga. Ngakhale kuti mpunga wophikidwa kapena wosandulika suli mbewu yonse, umakhala ndi chiwerengero chochepa chochepa kwambiri kuposa mpunga woyera nthawi zonse. Panthawi yokonza, mavitamini ndi minerals ena amalowa mu tirigu, koma akadali otsika kwa mpunga wofiira. Ngati mumakonda mpunga ndipo mukuwoneka kuti muli ndi nthawi yovuta kusamalira shuga lanu la magazi mukamadya, ndiye kuti nthawi zonse mungapereke mpunga woyesera.
- Kupindulitsa mpunga uli ndi mavitamini ndi minerals ambiri kuposa mpunga woyera nthawi zonse.
> Sourc es
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 638
> Linus Pauling Institute. Micronutrients for Health .
> Sun Q, ndi al. Msuzi woyera, mpunga wofiira, ndi chiopsezo cha mtundu wa shuga 2 mu amuna ndi akazi a US. Archives of Internal Medicine . June 14, 2010; 170 (11): 96-9.
> Bungwe lonse la mbewu. Msuzi ndi mpunga wakutchire September mbeu za mwezi.