Brown Rice: Nutrition, Hutano Kubatsirwa Uye Mapoka

Mazita Akanakisa Evana

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Mupunga (Oryza sativa) chibage chine starchy chiri chemhuri yePoaceae. Mupunga ndicho chikafu chinonyanya kudyiwa chinodyiwa neinopfuura hafu yevagari vepasi rose nekuda kwekuita kwakawanda uye kuwanikwa [1] . Mupunga une hunyoro, hunotsvedzerera, hunogona kusanganiswa chero nekunakirwa uye mwaka, inowedzera chinhu kuzvikafu zvakadai sesobho, masaladhi uye casseroles, uye inorumbidza madhishi akasiyana siyana.

Mupunga unouya nenzira dzakasiyana, saizi uye mavara. Kune mhando dzakasiyana dzemupunga. Heano mamwe emhando dzakasiyana dzemupunga:

• Mucheka mutsvuku - Imhando yemupunga wezviyo wakazara nezvikafu kupfuura mupunga muchena.

• Basmati mupunga - Iyo ndeyakareba zviyo zvakasiyana-siyana zvemupunga zvine hunhu hwakasimba uye hwema.

• Jasmine mupunga - Iyo yakareba-yezviyo zvakasiyana-siyana zvemupunga unonhuwirira (unozivikanwawo semupunga unonhuwirira) uyo une hwema hwakasiyana uye hwekunaka.

• Mucheka muchena - Inogadzirwa uye yakakwenenzverwa mupunga une husk, bran uye hutachiwana hwabviswa zvinochinja hunaku, magadzirirwo uye kutaridzika kwemupunga.

• Risi dema - Inodaidzwa zvakare kuti inorambidzwa kana mupunga wepepuru iyo ine hunyoro, nutty kuravira uye yekutsenga kugadzirwa.

• Mucheka mutsvuku - Imwe mhando yemupunga une husk tsvuku. Risi tsvuku ine nutty flavour uye inowanzo kudyiwa isina kuvhurwa kana zvishoma yakasungirirwa.

• Arborio mupunga - Iyo mupunga wezviyo mupfupi unowanzoshandiswa mumakitini eItari.

• Anopenga mupunga - Unodaidzwa zvakare kuti mupunga unonamira nekuti unoomerera kana wabikwa. Iyo pfupi-tsanga yemupunga dzakasiyana siyana dzinowanzo shandiswa muAsia ndiro.

Mhando dzemupunga dzakakurumbira ndewemupunga wakasvibira uye mupunga muchena. Nekudaro, mupunga wakasvibira chikafu chezviyo chakazara kana chawana mukurumbira nekuda kwekukosha kwadzo zvinovaka muviri uye zvakare chinopa rondedzero yemabhenefiti ehutano kana ichienzaniswa nemucheka muchena. Muchikamu chino, isu tichataura nezve izvo zvinovaka muviri uye nehutano mabhenefiti emupunga wakasvibira uye mapundu eruzi mapureti ekuremerwa uremu.

Chii Chinonzi Rice Rice?

Bhuruni mupunga imbeu izere isinganatswe uye isina kupurisirwa. Mhando dzakasiyana dzemupunga dzinowanikwa nekubvisa hura (chifukidzo chakaomarara chekudzivirira) kusiya bran uye hutachiona husina kukwana hwakazara huzere neuturu [piri] kusiyana nemupunga muchena, uyo une ganda rawo, branhare nejemusi zvakabviswa, zvichikonzera kurasikirwa nemishonga.

Kukosha Kwehutano KweBrown Rice

100 g yemupunga wakasviba une 82 kcal simba uye zvakare ane:

• 1.83 g mapuroteni

• 0,65 g yakazara lipid (mafuta)

• 17.05 g makabhohaidhiretsi

• 1.1 g faibha

• 0,16 g shuga

• 2 mg calcium

• 0,37 mg simbi

• 3 mg sodium

• 0.17 g mafuta acids, akazara zvakakwana

Hutano Mabhenefiti EBrown Rice

1. Inobatsira mukudzikira uremu

Mucheka mutsvuku une huwandu hwakawanda hwefibre. Kudya kwefibre fiber kunobatsira kuchengetedza dumbu rako kuzere kwenguva yakareba uye kunodzivirira zvishuwo zvekudya zvisingadiwe. Izvi zvinobatsira mukudzikira huremu nekuti fiber chishuwo chekudzvinyirira [3] .

Zvidzidzo zvakaratidza kuti vakadzi vaidya zviyo zvakawanda zvakakwana vairema zvishoma kana zvichienzaniswa nevakadzi vaidya zviyo zvishoma zvakakwana [4] .

2. Inosimudzira hutano hwemwoyo

Mucheka weBrown une fiber yakawanda uye zvinomera zvinomera zvinonzi lignans zvinogona kubatsira kudzikisa cholesterol uye kudzikisa njodzi yehosha yemoyo. Chidzidzo chakaratidza kuti kudya tsanga dzese senge mupunga wakasvibirira kunovandudza mashandiro emagetsi uye emagetsi [5] . Zvakare, kumwe kuongorora kwakaratidza kuti kudya tsanga dzese kunogona kudzikisa njodzi yezvirwere zvemwoyo [6] .

3. Kudzora chirwere cheshuga

Brown mupunga yakaderera glycemic index (GI) chikafu, icho chinogona kubatsira kudzivirira njodzi yerudzi rwechipiri chirwere cheshuga [7] . Glycemic index chiyero chekukurumidza kana zvishoma nezvishoma chikafu chinosvinirwa uye kuwanda kwazvinoita mashuga eropa mumuviri. Zvepamusoro zveGI zvekudya zvinokurumidza kugayiwa uye kupinzwa, zvichikonzera kusimuka kweshuga yeropa uye zvakaderera zveGI zvekudya zvinonwiwa zvishoma nezvishoma uye hazvizokwidzise huwandu hweshuga yeropa rako.

Chidzidzo chakafananidza ropa rerukosi rinodzikisa mhedzisiro yemupunga wakasviba uye mupunga wakakanywa. Mhedzisiro yacho yakaratidza kuti mupunga wakasvibira une huwandu hwakawanda hwefetabha yekudya, phytic acid, polyphenols nemafuta zvinoita kuti zvibatsire varwere vechirwere cheshuga kupfuura mupunga wakakorwa [8]

4. Inodzivirira zvirwere zvisingaperi

Brown mupunga chinhu chakanakisa sosi ye antioxidants iyo inogona kudzikisa njodzi yehuwandu hwehupenyu husingaperi mamiriro se coronary moyo chirwere, chirwere chemoyo, gomarara, zvirwere zvinotapukira, zvirwere zvekufema uye chirwere cheshuga [6] .

5. Kunowedzera hutano hwekugaya

Iyo faibha yemukati mune yakasvibira mupunga rubatsiro mukugadzirisa matumbu. Chidzidzo chakaburitswa muChinyorwa cheKudya Sayenzi chakaratidza mhedzisiro yemupunga wakasviba uye mupunga muchena panguva yekugaya. Chidzidzo ichi chakaratidza kuti bhanhire riya pamupunga wakasvibira rakagadzirisa kugaya uye rakabatsira pakufamba chaiko [9] .

6. Inosimbisa hutachiona

Mupunga weBrown une hupfumi hwakakosha mavitamini, zvicherwa uye phenolic makomputa ayo anobatsira kusimbisa immune system yako uye nekuwedzera kugona kwayo kurwisa hutachiona.

7. Inochengetedza hutano hwepfupa

Mupunga weBrown une huwandu hwakanaka hwecalcium, chinhu chakakosha chicherwa chinodiwa kuvaka mapfupa uye mazino akasimba uye ane hutano. Calcium inodzivirira njodzi ye osteoporosis uye zvimwe zvirwere zvepfupa.

8. Inotsigira nervous system inoshanda

Mupunga weBrown unogona kubatsira mukushanda kwakakodzera kwenzira nekuda kwekuvapo kwesimbi mairi. Iron yakakosha mamineral anodikanwa kune chaiyo nerve basa-inodzivirira hosha dzehuropi [10] .

9. Rakanaka kune vanaamai vanoyamwisa

Zvidzidzo zvakaratidza kuti vanaamai vanoyamwisa vaidya rakamera rakasvibira mupunga vaive nekuderera kwekushushikana, hasha uye kuneta, zvichikonzera kudzikisira kwekusakwana kwemood. Uye zvakare, kudya mupunga wakasvibira kwakasimudzirawo hutachiona pakati paamai vanoyamwisa [gumi neimwe] .

10. Anogona kubata gomarara

Zvidzidzo zvakaratidza kuti brown brown mupunga unoburitswa neakanyanya kuwanda kweiyo gamma-aminobutyric acid (GABA) inogona kumisa kukura kweyeukemia cancer maseru uye inokonzeresa gomarara sero kufa. [12] . Chimwe chidzidzo chakaratidza kuti kuvepo kwe phenols mumupunga wakasvibira kune simba rakakura rekumisa kukura kwesero remukenza wemazamu nekoloni muvanhu. [13] .

11. Inodzivirira neurodegenerative hosha

Kuvapo kwe gamma-aminobutyric acid (GABA) mumupunga wakasvibira wakaratidzwa kuve neuroprotective mhedzisiro kurwisa neurodegenerative hosha senge chirwere cheAlzheimer uye chirwere chaParkinson. [14] .

12. Yemahara yeguten

Mucheka weBrown hauna guten, izvo zvinoita kuti chive chikafu chakakwana chevanhu vane hunyoro. Vanhu vane chirwere chechiliac havagone kudya chikafu chine guteni segorosi, bhari kana zvekudya zve rye segluten inokonzeresa mhinduro yemumuviri inokanganisa ura hudiki. [gumi neshanu] .

Side Migumisiro YeBrown Rice

Arsenic inowanzovapo muvhu uye chikafu senge mupunga, miriwo uye zvimwe zviyo zvine arsenic. Mupunga weBrown une makumi masere muzana einorganic arsenic nekuti ine hutachiona, iyo inochengeta huwandu hwakawanda hweanorganic arsenic [16] . Nekudaro, zvinokurudzirwa kudya mupunga wakasviba mune zvishoma zvishoma.

Yakawanda Zvakadii Rice Rice Ndinofanira Kudya Zuva?

Vakuru vane hutano vanofanirwa kudya ½ mukombe kune 1 mukombe wemupunga wakasviba pazuva.

Nzira dzeKuwedzera Brown Rice Kune Chikafu Chako

• Gadzira mbiya yemupunga ine mupunga wakasviba nemavhegi akaiswa.

• Unogona kudya mupunga une shava nemazai, nyama kana nyemba pakudya kwemasikati.

• Kanda mupunga wakasvibira nemuriwo nemafuta emuorivhi uye uve nawo sechidimbu chepadivi.

• Wedzera mupunga wakasvibira mumuto dzako dzesupu

• Gadzira mupunga pudding nemupunga wakasviba .

• Gadzirai mupunga une shava uye mabhegi matema ebhinzi kumba.

• Shandisa mupunga wakasvibira mumadhishi ako e curry.

Brown Rice Mapepa Ekureruka Kurema

Brown mupunga pilaf nehanyanisi nechibage [17]

Zvisungo:

• 1 tbsp maorivhi

• ½ mukombe tsanga dzezviyo itsva

• ½ mukombe wakachekwa hanyanisi

• ½ mukombe brown rice

• 1 ¼ makapu ehuku muto

Maitiro:

• Muchikwata chiduku chinopisa mafuta omuorivhi.

• Wedzera chibage nehanyanisi ndokumhanyisa fry kwemaminitsi mashanu kusvika kumanomwe kusvikira yashanduka kuita brown.

• Wedzera mupunga wakasviba uye fambisa zvakanaka.

• Wedzera huku muto mairi uye uuye kumota.

• Vhara pani uye udzikise moto.

• Bika kwemaminitsi makumi mashanu nemashanu kusvikira mupunga wanyorova.

Brown mupunga saradhi

Zvisungo:

• 200 g murefu wezviyo mupunga wakasviba

• 1 mhiripiri tsvuku

• 1 mhiripiri yakasvibirira

• 4 eiii echirimo akachekwa

• 2 madomasi

• 2 tbsp parsley yakagurwa

• 2-3 clove yegariki yakatemwa

• ½ ndimu

• 2 tbsp maorivhi

• munyu uye mhiripiri nhema kuravira

Maitiro:

• Kutanga, geza uye sukurudza mupunga uye wozobika sadza.

• Kana mupunga wabikwa, sukurudza mumvura inotonhorera uye rega itonhorere.

• Bvisa mhodzi kubva mumhiripiri wozoichekacheka zvakatetepa.

• Cheka madomasi mumacheka uye sanganisa miriwo yose yakagadzirwa nemupunga wakabikwa.

• Mundiro, svina muto wemoni ndokuusanganisa namafuta omuorivhi, munyu uye mhiripiri nhema. Wedzera garlic kwariri uye sangana zvakanaka.

• Dururirai musanganiswa uyu pasadza remupunga muimutse zvinyoro nyoro [18] .

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