Brown mupunga: mabhenefiti uye maitiro ekugadzira

Zvemukati

• Ndeapi mabhenefiti ehutano
• Ruzivo rwehutano kune mupunga wakasviba
• Maitiro ekugadzirira mupunga wakasviba

Mupunga weBrown chibage chakazara mumakabohaidhiretsi, faibha, mavitamini nemamineral, kuwedzera kune zvimwe zvinhu zvine antioxidant zvimiro, se polyphenols, oryzanol, phytosterols, tocotrienols uye carotenoids, inogara ichidyiwa inobatsira mukudzivirira kwezvirwere zvakaita seshuga uye kufutisa.

Musiyano mukuru uripo pakati pemupunga une shava nemuchena ndewekuti husk uye hutachiona zvinobviswa kubva kune yekupedzisira, inova chikamu chezviyo chakazara nefibre uye chine zvese zvinovaka muviri zvataurwa pamusoro, ndosaka mupunga muchena unobatanidzwa ne njodzi yakawedzera yekubatwa nezvirwere zvisingaperi.

Ndeapi mabhenefiti ehutano

Kudya kwemupunga wakasviba kune zvakati wandei zvehutano, senge:

• Kuvandudza hutano hwemukati, nekuda kwekuvapo kwefibisi iyo inobatsira kuwedzera saizi yetool vhoriyamu uye kufambisa kubuda, ichive chakanakisa sarudzo kune avo vanotambura nekuzvimbirwa;
• Inobatsira pakurasikirwa nehuremu nekuti, kunyangwe iine makabhohaidhiretsi, zvakare ine tambo dzekuti, kana ikadyiwa muhuwandu hwakaenzana, inobatsira kuwedzera kunzwa kwekuguta uye kudzikisa kudyiwa kwechikafu. Uye zvakare, mupunga wakasvibira une akati wandei bioactive macomputer, anoti gamma oryzanol, inova chivimbiso chinovimbisa kupikisa kufutisa;
• Inobatsira kudzikisa cholesterol, nekuti yakafuma mune antioxidants, iyo inoderedza uye kudzivirira kusanganiswa kwemafuta, ichideredza njodzi yezvirwere zvemoyo.
• Inobatsira mukugadziriswa kweshuga yeropa, nekuda kwekuvapo kwefibre, iyo inopa mupunga wakasvibirira muyero weglycemic index, kuitira kuti glucose yeropa irege kuwedzera zvakanyanya painodyiwa. Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti ayo antidiabetic properties zvinogona zvakare kunge zvine chekuita negamma oryzanol, inodzivirira masero epancreas anoitisa kugadzirwa kwe insulin, inova iyo hormone inobatsira kudzora shuga;
• Inobatsira kudzivirira cancer, sezvo iine bioactive macomputer ane antioxidant uye anti-kupisa zvivakwa, izvo zvinodzivirira maseru kubva kukuvara kunokonzerwa nemahara radicals;
• Iyo ine neuroprotective mhedzisiro, nekuda kwekuvapo kweantioxidants, inobatsira kudzivirira maronda eurodegenerative, akadai seAlzheimer's, semuenzaniso.

Uye zvakare, mupunga wakasvibira wakapfuma mumapurotini ayo, kana akasanganiswa nemimwe mhodzi, senge bhinzi, nhokwe kana pizi, inogadzira mhando yakanaka yeprotein, inogona kuve yakasarudzika sarudzo kune vegans, zvinomera zvinomera kana chirwere checeliac. Chidzidzo chesainzi chinotaura kuti brown mupunga protein inofananidzwa neiyo ye soy protein uye whey.

Ruzivo rwehutano kune mupunga wakasviba

Tafura iripazasi inofanidza kukosha kwehutano hwemupunga wakasviba neiyo yemucheka mutsvuku:

Maitiro ekugadzirira mupunga wakasviba

Chiyero chekubika mupunga ndi1: 3, ndiko kuti, huwandu hwemvura hunofanira kugara hwakakura zvakapetwa katatu kupfuura iyo yemupunga. Kutanga, mupunga wakasvibira unofanirwa kunyoroveswa, uchiwedzera mvura inokwana kuivhara, kwemaminitsi makumi maviri.

Kugadzirira mupunga, isa 1 kana 2 mashupuni emafuta mupani uye, kana kuchipisa, wedzera 1 kapu yemupunga wakasviba uye sanganisa, kudzivirira kuti isanamatira. Wobva wawedzera makapu matatu emvura uye piniki yemunyu, bika pamusoro wepakati moto kusvikira mvura yavira uye, kana izvi zvikaitika, tembiricha inofanira kudzikiswa kuve yakaderera kupisa, wobva wavhara pani, kuti ubike kwemaminitsi makumi matatu kana kupfuura kusvika yakabikwa.

Paunotanga kuona maburi mupunga, bvisa moto uye ugozorora kwemamwe maminetsi mashoma muvharo wakavhurika, uchibvumira mupunga kupedzisa kutora mvura.