Ko Rice Makeke Ane Hutano Here? Nutrition, MaCalori uye Hutano Mhedzisiro

Zvemukati

• Yakaderera muNutrients
• Yakadzika muKarori
• Migumisiro yehutano
• Zvimwe Zvine Zviyo Zvese
• Vazhinji Vane Gluten-Yemahara
• Dai Simudza Ropa Shuga
• Maitiro Ekuti Uvawedzere Izvo Kudya Kwako
• Icho Chinokosha

Makeke emupunga aive akadyiwa akakurumbira panguva yekusafuta kwemafuta kwema1980 - asi unogona kushamisika kana uchifanira kunge uchidya iwo.

Yakagadzirwa nemupunga wakazvitutumadza pamwe chete mukeke, makeke emupunga anowanzo kudyiwa seyakaderera-koriori chinotsiva chingwa uye maputi.

Nepo mhando dzakasiyana-siyana dziripo, mhando yakakosha inogadzirwa chete nemupunga uye dzimwe nguva munyu. Sezvingatarisirwa, ivo havana zvakawanda zvinonaka pachavo.

Ichi chinyorwa chinoongorora chikafu uye hutano mhedzisiro yemakeke emupunga.

Yakaderera muNutrients

Makeke emupunga ndiwo mupunga uye nemhepo uye nekudaro haazvirumbidze neanoyevedza zvinovaka muviri.

Keke rimwe chete remupunga rakagadzirwa nebrown brown rice (1):

• Makorori: 35
• Carbs: 7.3 magiramu
• Fiber: 0.4 magiramu
• Mapuroteni: 0.7 magiramu
• Mafuta: 0.3 magiramu
• Niacin: 4% yeReferenzi Mazuva ese Intake (RDI)
• Magnesium: 3% yeiyo RDI
• Phosphorus: 3% yeiyo RDI
• Manganese: 17% yeiyo RDI

Iwo zvakare ane mashoma mashoma evhitamini E, riboflavin, vhitamini B6, pantothenic acid, iron, potasium, zinc, mhangura uye selenium (1).

Sodium yavo yezvinhu zvinoenderana nekuti vane munyu here.

Pamusoro pezvo, mashandiro ekuputira mupunga - sekushandiswa kwainoita kugadzira makeke emupunga - akaratidzirwa kudzikisa mupunga weiyo antioxidant zvemukati ().

Ramba uchifunga kuti izvo zvinovaka muviri chokwadi ndezve pachena mupunga keke chete. Mhando dzakatsva dzinowanzo kuve neshuga yakawedzerwa uye zvimwe zvigadzirwa.

Makeke emupunga akaderera mune akakosha mavitamini uye mamineral. Iwo anenge asina mafuta uye ane mapuroteni mashoma kana fiber.

Yakadzika muKarori

Imwe yemupunga keke (9 gramu) ine makumi matatu emakoriori - kunyanya kubva ku carbs (1).

Vazhinji vanhu vanodya makeke emupunga panzvimbo yechingwa kana maputi, ayo ari maviri anogona kuve akakwirira mumacalorie.

Semuenzaniso, chidimbu chimwe (28 magiramu) echingwa chegorosi chakazara mapaketi makumi manomwe nematanhatu. Naizvozvo, kutsiva zvidimbu zviviri zvechingwa nemakeke maviri emupunga kwaizokuserera macalorie 68 (1, 3).

Nekudaro, iwe zvakare ucharasikirwa ne3 magiramu efaibha uye zvakasiyana siyana zvinovaka muviri.

Pamusoro pezvo, makeke maviri emupunga anongopa chete maonji e6,6 (18 gramu) echikafu, zvichienzaniswa ne2 ounces (56 gramu) yezvikamu zviviri zvechingwa. Mukukosha, mutsauko wekoriori unogona kunge uri wekungodya chikafu chidiki.

Muchokwadi, gramu ye gramu, makeke emupunga ane akawanda macalorie - angangoita 210 mu2-ounce (56-gramu) inoshumirwa, ichienzaniswa ne138 yechingwa chegorosi rose.

Saizvozvowo, rimwe chete (28 gramu) revatambi vegorosi rakazara rine mazana gumi nemana emakori. Dai iwe waizodzitsiva nemari yakaenzana yemakeke emupunga - matatu makeke emupunga, kana magiramu 27 - iwe waizodya macalorie 105 - chengetedzo yemacalorie 19 chete (1, 4).

Zvinogona kunzwa sekunge urikudya zvakanyanya nekuti mweya uri mumakeke emupunga unobatsira kuti unzwe kuguta, asi iyo macalorie akachengeterwa mukutsvagisa makeke emupunga echingwa kana maputi haashoma - uye unogona kunge uchirasikirwa nefiber nezvimwe zvakakosha. zvinovaka muviri.

Kusevha kwemakeke emupunga kwakadzikira mumakirori pane chingwa kana makeke, asi mutsauko wacho ishoma. Muchokwadi, gramu ye gramu, makeke emupunga anogona kutove nemamwe macalorie. Izvo zvakare zvakadzikira mu fiber uye zvinovaka muviri zvichienzaniswa neiyo yakazara-zviyo chingwa kana maputi.

Migumisiro yehutano

Makeke emupunga anogona kunge aine hutano hwakanaka uye husina kunaka.

Zvimwe Zvine Zviyo Zvese

Makeke emupunga anowanzo gadzirwa achishandisa yakazara-zviyo brown mupunga.

Kudya kwakakwira muzviyo zvakakwana kwakaratidzirwa kudzikisa njodzi yako yezvirwere zvisingaperi.

Chidzidzo chakakura muvanhu vanopfuura mazana matatu nemakumi matatu vakaona kuti avo vakadya zviyo zvizere - senge mupunga wakasviba - vaive ne17% panjodzi yakaderera yerufu kubva pazvikonzero zvese, zvichienzaniswa nevaya vakadya zviyo zvishoma zvishoma ().

Pamusoro pezvo, kudyiwa kwezviyo zvakakwana kwakabatanidzwa nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga uye kufutisa ().

Nekudaro, haazi ese makeke emupunga pamusika anoshandisa zviyo zvakakwana, saka tsvaga "mupunga wakatsetseka wezviyo" pakanyorwa kuti uve nechokwadi chekuti uri kutenga chaiyo.

Vazhinji Vane Gluten-Yemahara

Makeke emupunga akagadzirwa chete kubva mupunga haana gluten.

Mimwe mhando inosanganisa bhari, kamut kana imwe tsanga ine guteni, saka ive shuwa kuti uverenge zvakanyatsorongeka kana iwe uine chirwere checliac kana kusagadzikana kweguteni.

Pamusoro pezvo, makeke emupunga anowanikwa kwese kwese, izvo zvinoita kuti ive yakasarudzika sarudzo-yemahara kubva pamba. Kana iwe ukazviwana iwe pachako kumwe kunhu kwaunofarira zvigadzirwa zvegluten-zvisingawanikwe, makeke emupunga anowanikwa mune ese makuru magirosa.

Dai Simudza Ropa Shuga

Makeke emupunga anogona kusimudza shuga yako yeropa.

Iyo glycemic index (GI) chiyero chekuti chikafu chinokurumidza kumutsa sei mashuga eropa rako. Akazvitutumadza makeke emupunga ane chiyero cheGI chinopfuura makumi manomwe - icho chinoonekwa sechakakwira-glycemic ().

Nepo mimwe mishumo ichiti makeke emupunga anogona kunge aine mamaki eGI akakwirira se91, hapana zvinyorwa zvesainzi zvinotsigira iyi nhamba.

Zvisinei, iwo anonyanya kuve carbs ane mashoma kwazvo mapuroteni uye faibha kunonoka kushanda kweaya ma carbs pashuga yako yeropa.

Kudya mupunga makeke woga kunogona kukwiza shuga yako yeropa uye insulin. Kusvibisa mhedzisiro yavo pashuga yeropa rako, uvasanganise neprotein, senge nyama, chizi, hummus kana nati butter, uye wedzera fiber muchimiro chemichero kana veggies.

Makeke emupunga anogadzirwa kubva muzviyo zvakakwana uye anowanzove asina gluten. Zvisinei, ivo vanogona kusimudza shuga yako yeropa nekukurumidza kana ichidyiwa naivo.

Maitiro Ekuti Uvawedzere Izvo Kudya Kwako

Makeke emupunga akadzika mumakirori, pamwe ne fiber uye mapuroteni. Mazhinji emakoriori anouya kubva ku carbs (1).

Kuzvibatanidza neprotein uye fiber zvinogona kuyananisa zvavanogona kuita pashuga yeropa rako.

Edza kubatanidza mapeke emupunga ne:

• Hummus uye akachekwa magaka nemadomasi
• Cream chizi, salmon yakasvuta uye makango akachekwa
• Peanut butter uye mabhanana akachekwa
• Almond bhotela uye akachekwa sitirobheri
• Guacamole uye yakachekwa chizi
• Sliced ​​turkey nematomatisi
• Bhinzi chena inopararira uye radish
• Tuna saladi uye celery
• Mashed avocado uye zai
• Tomato, basil uye mozzarella

Mazhinji emakoriyori mumakeke emupunga anouya kubva ku carbs. Kuenzanisa mhedzisiro yavo pashuga yeropa, vabatanidze neprotein uye fiber.

Icho Chinokosha

Makeke emupunga anogona kunge akaderera mumakirori pane chingwa asiwo pasi pefibre uye zvimwe zvakakosha zvinovaka muviri.

Plain, yakazara-tsanga-tsvuku yemupunga mhando dzinogona kunge dziine hutano zvishoma, asi chikafu chisina-gluten ichi chingango sanganisa shuga yako yeropa. Kuenzanisa iyi mhedzisiro, zviri nani kubatanidza makeke emupunga neprotein uye fiber.

Makeke emupunga anogona kunge ari echikafu chinowanzojairwa chikafu, asi hapana chaicho chakanakira kuadya kana iwe usingavade.