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Mupunga, chimiro chinodyiwa chekudya cheIndia, inogona kuita zvishamiso kana zvasvika kune yako uremu zvinangwa. Mupunga ndechimwe chinhu icho maIndia ekuSouth asingafungidzire kurarama vasina, uye chakabatanidzwa neicho icho chingabatsira kudzikisa huremu, chii chimwe chatinoda?
Chinyorwa ichi chinokupa iwe tsananguro yakadzama yemhando dzakasiyana dzemupunga kunze uko uye nezvimwe zvakanaka zvehutano zvinouya pamwe nazvo. Kudya mashoma macalorie ndiyo kiyi yekudzikisa uremu uye kudya mupunga ndiyo nzira yakanyanya kunaka yekuzviita. Iyo ingori mhando chaiyo yemupunga iyo inodikanwa kuti ikubatsire iwe kuzadzisa tarisiro yako. Zvese zvaunoda kuti uite kuenda kuburikidza nechinyorwa chino kuti uzive zvakanaka uye kwete. Iwe hauna kumboziva kuti ndiro yako yezuva nezuva ichakubatsira iwe kuwana chinogoneka chimiro, handiti?
Muchikamu chino, tichakurukura nezvemhando ina huru dzemupunga - mupunga muchena, mupunga wakasviba, mupunga wemusango uye mupunga mutsvuku. Kunze kwemhando idzi, isu tinokubatsira iwe kusarudza yakanakisa sarudzo iyo inozokubatsira iwe kudurura iwo asina basa makilo. Tarisa.
Mucheka Muchena
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 munzira iyi.
a. Carbohydrate: Mucheka muchena unopa anenge magiramu makumi mashanu nemashanu emakabhohaidhiretsi. Asi huwandu hwefibre yezvikafu pakushandirwa kwemupunga chena hwakaenzana zvishoma pane mamwe marudzi emupunga. Midziyo yemidziyo inosungirwa chikamu chekudya kwedu kwemazuva ese, sezvo ivo vachibatsira kudzikisa huwandu hwecholesterol.
b. Zvicherwa: Mucheka muchena une mamirigiramu 2.8 esimbi uye mamaikorofoni 108 e folate. Mazhinji mavitamini uye zvicherwa zvinobviswa mushure mekugaya.
c. Mafuta uye Mapuroteni: Mucheka muchena une 0,5 gramu yemafuta uye 4 gramu epuroteni. Izvi zvakaderera pane zviyero zvakajairwa zvekudya zvemuviri une hutano.
Hafu mukombe wemupunga wakabikwa pazuva wakaringana, kudurura iwo mapaundi asingadiwe.
- Sezvambotaurwa, mupunga chena hauna huwandu hunodiwa hwefibre yezvikafu, chinova chinhu chakakosha chinonyanya kukosha kudzikira.
Rice Rice:
Mucheka mutsvuku mupunga wezviyo wakazara uye inzira yakawandisa pane mupunga chena. Kusiyana nemucheka muchena, iyo branini inochengetwa uye nekudaro mupunga wakasviba isupfumi sosi yemavitamini uye mamineral. Musiyano chete wakasimba unomuka pakati pemupunga chena nebrown ndiyo nzira yaunogadzirirwa usati wasvika pamusika.
a. Chikafu fiber: Uyu mupunga une anenge magiramu mana ezvokudya fiber, inova ingangoita 14% ye 2000-koriori chikafu. Kusimba kwakasununguka kunofanirwa kuchengetedza nzeve dzavo kuvhurika pane ino.
b. Mafuta uye Mapuroteni: Mucheka weBrown une anenge magiramu maviri emafuta uye 24 magiramu eprotein pakushanda.
c. Carbohydrate: Iine magiramu makumi mana nemashanu emakabhohaidhiretsi, ayo angangoita 15% ye 2000-koriori chikafu.
d. Zvicherwa: Mucheka muchena une 2% uye 5% yecalcium uye iron, zvichiteerana, ye2000-koriori chikafu uye ingangoita 10 mg yesodium.
Mupunga weBrown chikafu chinopa moyo uye unotidzivirira kubva kuzvirwere zvakasiyana nezvirwere zvakaita segomarara neshuga. Iyo zvakare yakafumiswa neanti-kupisa masimba. Mupunga weBrown haungobatsire chete mukudzikira uremu, asi zvakare unotibatsira kuti tirambe tiine huremu hwakanaka. Kudya zviyo zvakazara kuchatibatsira kurasikirwa nemafuta mazhinji muchikamu chepakati uye mupunga wakasviba ndizvo zvaunoda kuti uzadzise izvozvo! Uyezve, ine kushomeka kushoma uye inoita kuti tinzwe kuzere, nekudaro ichikumisa iwe kubva pakudya zvimwe zvinofadza patafura.
Mukombe wemupunga wakasviba mumasikati unozoshandira yako uremu zvinangwa.
Rice Yemusango:
Sadza remusango haisi mupunga uyo waunosangana nawo kazhinji. Inowanzo kurimwa mudunhu redziva uye yakanyanya kwazvo mumapuroteni.
a. Carbohydrate: Mucheka wemusango une 75 gramu yemakabhohaidhiretsi uye magiramu matanhatu ezvokudya fiber.
b. Mafuta uye Mapuroteni: Iine 1.1 magiramu emafuta uye 3.99 gramu epuroteni.
c. Zvicherwa: Mucheka wemusango une anenge 7 mg yesodium uye 427 gramu ye potassium.
Sadza remusango rinobatsira kusimudzira immune yedu uye zvakare zvinobatsira mukugaya. Sadza remusango rinosimbisa futi pfupa nekuda kwehuwandu hwerunako rwemaminerari arimo. Iyo nhanho yeantioxidants mune yemusango mupunga akasiyana anoita seanopokana-kuchembera manthra kune vese! Mucheka wemusango wakaderera mumacalorie uye nekudaro unodzivirira kufutisa. Kuva chikafu chisina huturu chinotitadzisa kubva pakudya-kudya nekuda kwehupfumi hwayo hwefibre. Mukombe wemupunga wemusango wechetereji imwe chete ndiyo zvese zvaunoda kuti ubatsire kuonda uremu zvinangwa.
Rice Tsvuku:
Ruvara rutsvuku mumupunga mutsvuku unomuka nekuda kwekufungidzirwa kweanthocyanin, inova mvura-inogadzikana pigment ine hwema. Kukosha kwaro kwehutano kwakakwira kana uchienzaniswa nemamwe marudzi emupunga.
a. Mafuta uye Mapuroteni: Imwe kapu yemupunga tsvuku yakabikwa ine magiramu maviri emafuta uye magiramu mashanu emapuroteni.
b. Kudya Fibha: Risi tsvuku ine anenge magiramu mana ezvokudya fiber zvichibva pane 2000-koriori yekudya.
c. Zvicherwa: Iine anenge 10 mg yesodium.
Mucheka mutsvuku une vhitamini B6 iyo inobatsira mukushanda kwakakodzera kwenhengo. Kupfuurirazve, kuvepo kwechinhu chinonzi monacolin K kunobatsira kudzikisa yakakwira cholesterol mwero mumuviri. Risi tsvuku zvakare yakapfuma mu fiber uye inowedzera muviri nesimba. Izvo zvinoderedzawo njodzi yekufutisa, sezvo isina mafuta zvachose. Kudya mupunga mutsvuku zuva nezuva kunotibatsira kudonha mashoma mapaundi.
Hafu mukombe wemupunga mutsvuku unopfuura zvakakwana kuti uwedzere zvinangwa zvako zvekurasikirwa.
Kunze kwerondedzero, tinokurudzira kuti mupunga wakasvibira ndiyo yakanyanya kunaka sarudzo yekubatsira kuonda nekuda kwesimba rayo rakaderera. Kwozouya mupunga wemusango sezvo wakasvinwa mahara uye pakupedzisira mupunga mutsvuku sezvo usina mafuta.
