Iwe unogona kunge watoverenga kuti mupunga webrown uye mutsvuku une hutano kupfuura mupunga chena, kunze kwekunge uri kutaura nezvekukonzeresa mhosva, kubikwa-ku-kukwana, kunhuhwirira. biryani (ndiani ari kufunga nezvehutano uye biryani pamwe chete?). Asi ndeipi sarudzo yaunogara uchisarudza? Brown kana tsvuku? Zvose zviri zviviri zvinofanirwa kuva zvakanaka kune hutano, saka haisi mubvunzo weeeny-meenie-miny-mo. Verenga kuti uone kuti ndezvipi zviyo zvinopa marudzi emabhenefiti, uye sarudza zvinoenderana!
Brown mupunga
Ndiwo mupunga usina kupepereswa, unongobviswa goko rekunze risingadyike, asi nebran layer uye cereal germ. Aya matinji anopa mupunga ruvara rwawo uye kutsenga kwawakaita. Iyi vhezheni yakazadzwa nefiber uye yakapfuma mune zvinovaka muviri. Iwowo (semupunga muchena) ane hurefu hwezviyo hwakasiyana hunosanganisira hupfupi, hwepakati nekureba. Chiyero chekudya chichave chakafanana, ukuru hwezviyo zvaunosarudza inongova nyaya yekuda.
Mupunga mutsvuku
Mupunga mutsvuku une ruvara rwakasiyana nekuda kwekomboni inonzi anthocyanin, iyo inopawo kukurudzira kukuru kwe antioxidants. Mushonga uyu unowanikwawo mune mimwe michero tsvuku-yepepuru nemiriwo yakaita seblueberries. Iyo zvakare ine bran yekunze uye utachiona hwehuyo. Mupunga uyu zvechokwadi une huwandu hwekudya kunovaka muviri kupfuura mupunga chena, asi unouyawo semutengo wakakwira zvishoma. Kuwanikwa kwemupunga mutsvuku kwave kuri nani nekufamba kwemakore, uye vakawanda vanouisa semupunga unovaka muviri zvakanyanya kudyiwa.
Nutrition
Chaunowana kubva muzviyo zvinonyanya kuenderana nekuti chave kurimwa nekukohwewa kwacho. Kusvika kwairi kukwenenzverwa uye kuwanda kwekugadziriswa kwainofamba nako kunoita mutsauko. Chikafu chikuru marudzi ese emupunga anopa macarbohydrates, huwandu hunoenderana nekusiyana. Panyaya yekudya, mupunga mutsvuku uye mutsvuku zvakafanana mune zvakawanda. Izvi zvinodaro nekuti zvese zvinochengeta zvakakosha zvinoumba - bran layer uye cereal germ, ine vhitamini B1, calcium, magnesium, potassium uye fiber. Mukuwedzera, zvose zvine zvivakwa zvinoderedza cholesterol uye kudzivirira kufutisa.
Chinhu chinosiyanisa chinouya muchimiro cheakasiyana antioxidants mupunga mutsvuku, ayo anobatsira hutano hwayo kusvetuka akati wandei pamusoro pemhando yebrown. Iyo antioxidant basa mumupunga mutsvuku inowanikwa kuita kanenge ka10 kupfuura mupunga webrown. Mupunga mutsvuku ndiwowo unobva kune selenium, inodzivirira muviri pazvirwere. Kune rimwe divi, mupunga webrown zvakare yakanaka sosi yesimbi uye zinc.
Utano hunobatsira
Nekuda kwechokwadi chiri nyore chekuti mupunga mutsvuku uye webrown une yakakwira fiber chikamu, ivo vanokuita kuti unzwe wakaguta kwenguva yakareba uye zvakare zvinobatsira kusimbisa kugaya uye kudzoreredza kufamba kwe bowel. Iyo fiber inoderedza chiyero icho macarbohydrates anoshandurwa kuita shuga mumuviri, ndosaka mhando idzi dzichiva nani kune vane chirwere cheshuga.
Sanganisa!
Saka chaizvoizvo, zvose zvakasvibirira uye zvitsvuku zvinovaka muviri, asi zvakasiyana-siyana zvitsvuku, zviri pachena kuti ndizvo zvinovaka muviri. Kunyange zvakadaro, zvese izvi zvinogona kunge zvisiri sarudzo yemazuva ese kwauri sezvo iwe wakajaira kunyorova kwemupunga chena sekupesana nekutsenga kwemhando dzvuku uye brown. Nyanzvi dzinotenda kuti kuisanganisa ichapa zvakanakisa zvepasirese. Iwe unogona kusanganisa mupunga webrown nemuchena (iyo yekutanga inoda kubikwa kwenguva yakareba kupfuura yekupedzisira) kuti uwane chikamu chekunaka uye chikamu chekudya. Inoshanda netsvuku uye chena zvakare. Kana iwe urikunzwa kudadisa, sarudza kune ese ari matatu mumusanganiswa!
