Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Mupunga, chikafu chinodyiwa cheIndia chikafu, chinogona kuita zvishamiso kana zvasvika kune hutano hwako hwese. Mupunga unouya nemavara akati wandei, maumbirwo uye hukuru, uye anonyanya kufarirwa mupunga chena uye mupunga wakasviba.
Mucheka muchena ndiyo inonyanya kudyiwa mhando, zvinoenderana nenhamba, asi mupunga wakasvibira unozivikanwa zvakanyanya senzira ine hutano - zvichiratidza kukura kuri kuita mhando dzakasiyana.
Pane musiyano here pakati pemupunga chena nemupunga wakasviba? Mupunga weBrown uye mupunga chena, zvese zviri zviviri sosi yakanaka kwazvo. Kunyangwe paine mabhenefiti akafanana emarudzi ese emupunga, mupunga wakasviba unofungidzirwa kunge uri pamusoro pemucheka muchena mune dzimwe nzira. Ngatitarisei nezvehutano hunobatsira idzi mbiri dzakasiyana mhando dzemupunga dzakasiyana.
Tichave tichitarisa misiyano mikuru pakati pemupunga wakasvibira uye mupunga muchena, uye nemabatiro ainoita mamiriro ehutano nehutano hwako hwese.
Rice Rice Vs Mucheka Muchena
Mupunga webrown mhando yemupunga wezviyo wakazara uye unovaka muviri kupfuura mupunga muchena. Kusiyana nemucheka muchena, iyo branini inochengetwa uye nekudaro mupunga wakasviba isupfumi sosi yemavitamini uye mamineral. Musiyano chete wakasimba unomuka pakati pemupunga chena neweruvara ndiyo nzira yavakagadzirirwa vasati vasvika pamusika
[1] .
Mucheka muchena hauna zvese zvinovaka muviri nekuda kwenzira yayo isingaverengeke yekugaya. Mupunga wakaumbiwa uyu wakakwenenzverwa usati waenda kumusika. Kunze kwekubvisa husk uye bran, izvo zvakakosha zvinovaka muviri zvinobviswawo muchiitiko ichi [piri] .
1. Glycemic Index
Glycemic Index ndiyo yakanyanya kukosha indekisi inoratidzira chinhu chekudya zvichibva nekukurumidza kwachinoita kusimudza shuga yeropa mumuviri. Iyo yakakwira iyo GI, iyo inokurumidza chikafu chinozogaya uye zvinopesana.
Kudya chikafu chine low GI kwakanakisa pakurasikirwa nehuremu, kudzikisira nyaya dzenzara, kudzivirira chirwere chemwoyo, nezvimwe. Sekureva kwemishumo, zvinonzi mupunga chena une GI yepamusoro kana ichienzaniswa nemupunga wakasviba. Nekudaro, iyo GI inoenderera ichisiyana zvinoenderana nemhando yemupunga unodyiwa nemunhu [3] .
Tarira : Iyo GI yebasmati mupunga yakasiyana nejasmine mupunga kana murefu-wezviyo mupunga [4] .
2.Calorie Zvemukati
Iko macalorie zvemukati chechikafu ndicho chechipiri chakakosha chikamu chinobatsira kusarudza mabhenefiti ayo chikafu chine mumuviri wako wemunhu [5] . Mucheka weBrown unowanzo uine macaloriki akati wandei pakushanda pane mupunga muchena [6] [7] .
Mucheka weBrown une zvakare macalorie, akawanda carbs, uye mamwe mafuta kupfuura mupunga chena. Kuva gorosi rakazara, kunwa mupunga wakasvibira hakuzowedzere kukurumidza kuwedzera uremu.
3. Fibhi Zvemukati
Kana zvasvika kune zvine hutano fiber zvemukati, brown mupunga une mukana wakakura [8] . Mupunga weBrown une fiber yakawanda uye antioxidants, uyezve ine akawanda akakosha mavitamini uye mamineral [9] . 100 gramu (3.5 ounces) yemupunga wakabikwa wakabikwa inopa magiramu 1.8 efaibha, nepo magiramu 100 erice chena inopa chete 0,4 magiramu efibre [10] .
4. Arsenic Zvemukati
Arsenic chinhu chemakemikari chinowanikwa mune zvese zvekudya uye zvinwiwa asi kazhinji chinongowanikwa muzvishoma, uye muhuwandu hwakawanda hunogona kuva chepfu kumuviri wako [gumi neimwe] . Inogona kuwedzera njodzi yako yezvirwere zvisingaperi zvinosanganisira cancer, chirwere chemwoyo uye Type 2 chirwere cheshuga [12] [13] .
Mucheka weBrown unowanzove wakakwirira mune arsenic kupfuura jena jena. Asi, izvi hazvifanirwe kunge zviri dambudziko kana ukadya mupunga zvine mwero sechikamu chekudya kwakasiyana [14] [gumi neshanu] .
5. Kurera Kurema
Zvidzidzo zvinotsigira chirevo chekuti kudya mupunga wakasviba pane chena kunogona kubatsira zvakanyanya kudzikisa huremu, muviri mass index (BMI) uye kutenderera kwechiuno uye chiuno. [16] . Brown mupunga ndiyo yakanyanya kunaka sarudzo yekubatsira kuonda nekuda kwesimba rayo rakaderera simba [17] .
6. Njodzi Yechirwere cheshuga
Mucheka weBrown wakanyanya zvakanyanya mu magnesium uye fiber iyo inobatsira kudzora huwandu hweshuga yeropa mumuviri. Maererano neongororo dzichangoburwa, zvinonzi kudya mupunga wakasviba kunoderedza njodzi yetyudzi rwechipiri chirwere cheshuga [18] .
Kutsiva mupunga wako muchena nemupunga wakasvibira kunogona kubatsira kudzikisa huwandu hweshuga mumuviri uye zvakare kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga [19] . Mucheka weBrown une GI yemakumi mashanu uye mupunga muchena une GI ye89, zvichireva kuti mupunga chena unowedzera huwandu hweshuga yeropa nekukurumidza kupfuura mupunga wakasviba.
7. Njodzi Yehosha Yemwoyo
Nekuda kwemaLignans anowanikwa mune mupunga wakasviba, zvinobatsira kuchengetedza moyo wemunhu kuzvirwere [makumi maviri] . Lignans akaratidzirwa kudzikisa huwandu hwemafuta muropa, kudzikira kweropa uye kudzikisa kuzvimba mutsinga [makumi maviri nerimwe] .
Kudya mupunga wakasviba pane muchena mupunga kunogona kubatsira kudzikisira njodzi dzine hukama nemoyo zviri nyore. Mupunga weBrown zvakare une huwandu hwakawanda hwe cholesterol yakanaka [22] .
Saka, Ndeipi Iri Sarudzo Iri Nani?
Kana iwe uchingofarira kuzadza dumbu rako nguva nenguva usinganetseke nezvekuwedzera kwechiuno, saka chena mupunga ndewewe. Asi, iwo mupunga waunodya wakanangana zvakananga neyako koriori yekudyiwa, saka unofanirwa kuchengeta tebhu pane iyo mari yaunoshandisa. Naizvozvo, kurovedza muviri kunosungirwa kupisa iwo mamwe macalorie ayo machena mupunga anokupa iwe.
Mupunga weBrown chikafu chine hutano mumoyo uye zvakare chinokudzivirira kubva kuzvirwere zvakasiyana nezvirwere zvakaita segomarara neshuga. Iyo zvakare yakafumiswa neanti-kupisa masimba. Rudzi urwu rwemupunga runobatsirawo pakurasikirwa kwako nehuremu, nekuti harungobatsire mukuderedza uremu asi zvakare hunobatsira kuchengetedza huremu hune hutano.
Ikoko, zvinogona kunongedzerwa kuti mupunga wakasviba kazhinji unovirisa kupfuura mupunga muchena. Iyo yakakwira mu fiber, magnesium, uye zvimwe zvinovaka muviri, uye haina kugadzirwa nenzira yekuumbika nezvikafu zvakaita semucheka muchena. Nekudaro, chero mhando yemupunga inogona kuve chikamu chekudya zvine hutano uye hapana chakaipa nekudya imwe jena jena pano neapo.
Tarira : Kana iwe uchida kuwedzera mupunga kuchikafu chako asi usina chokwadi, taura kune wako wezvekudya.
