Unogona Kudya Chando Mupunga?

Zvemukati

• Zvinogona kubatsirwa
• Njodzi dzekudya mupunga unotonhora
• Nzira yekudya zvakachengeteka mupunga unotonhora
• Chinokosha

Mupunga chikafu chinodyiwa pasi rese, kunyanya munyika dzeAsia, Africa, neLatin America.

Kunyangwe vamwe vachisarudza kudya sadza yavo ichiri nyowani uye ichipisa, unogona kuona kuti mamwe mabikirwo, senge saradhi yemupunga kana sushi, inodaidzira mupunga unotonhora.

Zvakangodaro, unganetseka kana zvakachengeteka kudya mupunga unotonhora.

Ichi chinyorwa chinoongorora chokwadi.

Zvinogona kubatsirwa

Iyo inotonhora mupunga ine yakakwira isingadziviri starch yezviri pane ichangobva kubikwa mupunga ().

Resistant starch rudzi rwefibre iyo muviri wako isingakwanise kugaya. Zvakadaro, mabhakitiriya ari mudumbu mako anogona kuivirisa, saka inoshanda seprebiotic, kana chikafu cheayo mabhakitiriya (,).

Rudzi urwu rwakananga starch inonzi retrograded starch uye inowanikwa mune zvakabikwa uye zvakatonhora chikafu chine starchy. Muchokwadi, reheated mupunga unoratidzika kunge uine yakanyanya mwero ().

Iyo yekuvirisa maitiro inoburitsa ipfupi-cheni mafuta acids (SCFAs), iyo inokanganisa maviri mahormone - glucagon-senge peptide-1 (GLP-1) uye peptide YY (PYY) - iyo inodzora chishuwo chako (,).

Ivo vanozivikanwawo seantidiabetic uye anti-kufutisa mahormone nekuda kwekubatana kwavo nekuvandudza insulin senzwi uye kuderedzwa mafuta emimba (,,).

Imwe ongororo muvanhu vakuru gumi nevashanu vane hutano yakawana kuti kudya mupunga chena wakabikwa uyo waive utonhorere kwemaawa makumi maviri nemana pa39 ° F (4 ° C) uye wozodzokororazve zvakanyanya mashuga eropa mushure mekudya, zvichienzaniswa neboka rinodzora ().

Pamusoro pezvo, ongororo mumakonzo akadyiswa mupunga weupfu yakatemwa kuti yakavandudza huwandu hwecholesterol muropa uye hutano hwemuviri, zvichienzaniswa neboka rinodzora ().

Zvakangodaro, kunyange hazvo zviwanikwa izvi zvichiita sekuvimbisa, kumwe kudzidza kwevanhu kunodiwa kuratidza izvi mhedzisiro.

Kudya kutonhora kana kudziyiswa mupunga kunogona kubatsira kuwedzera yako isingagadzike starch yekudyiwa, iyo inogona kunatsiridza yako yeropa shuga uye cholesterol mazinga.

Njodzi dzekudya mupunga unotonhora

Kudya kutonhora kana kudziirwa mupunga kunowedzera njodzi yako yekudya chepfu kubva Bacillus cereus, izvo zvinogona kukonzeresa kurwadza kwemudumbu, manyoka, kana kurutsa mukati memaminetsi gumi nemashanu kusvika makumi matatu ekuimedza (10,, 12).

Bacillus cereus hutachiona hunowanzo kuwanikwa muvhu hunogona kusvibisa mupunga wakasvibirira. Iyo ine kugona kwekugadzira spores, iyo inoshanda sehovo uye kuitendera kuti irarame pakubika (,).

Nekudaro, mupunga unotonhora unogona kunge uine hutachiona kunyangwe wabikwa panopisa zvakanyanya.

Nekudaro, iyo nyaya neiri kutonhora kana kudziyirwa mupunga hausi mabhakitiriya, asi asi kuti mupunga watonhodzwa sei kana kuchengetwa (,).

Pathogenic kana hutachiona hunokonzera chirwere, senge Bacillus cereus, inokura nekukurumidza patembiricha iri pakati pe40-140 ° F (4-60 ° C) - renji inozivikanwa senzvimbo yengozi (16).

Naizvozvo, kana iwe ukarega mupunga wako uchitonhorera nekusiya iwo tembiricha yemukati, zvipuka zvinomera, zvichikurumidza kuwanda uye kuburitsa chepfu inokuita kuti urware (17).

Nepo chero munhu anodya mupunga wakasvibiswa angawana chepfu yekudya, avo vane immune system isina kugadzikana kana isina kusimba, sevana, vakuru vakuru, kana vakadzi vane nhumbu, vanogona kuve nenjodzi yakakura yekutapukirwa (10).

Kudya mupunga unotonhora kunowedzera njodzi yako yekudya chepfu kubva Bacillus cereus, bhakitiriya rinopona pakubika uye rinogona kukonzera kurwadza kwemudumbu, manyoka, kana kurutsa.

Nzira yekudya zvakachengeteka mupunga unotonhora

Sezvo kubika hakubvisi Bacillus cereus spores, vamwe vanotenda kuti iwe unofanirwa kubata mupunga wakabikwa zvakafanana nemabatiro aunoita chero chikafu chinoora.

Heano mamwe anonongedzera akakosha ekutevera maererano nemaitiro ekuchengetedza uye kuchengetedza mupunga (17, 18, 19):

• Kuti ushandise firiji ichangobikwa mupunga, itonhorere mukati meawa imwe nekuigovanisa mumidziyo yakati wandei isina kudzika. Kuti ikurumidze kuita, isa midziyo muchando kana bhati remvura inotonhora.
• Kuti uite firiji zvasara, uzviise mumidziyo isina kudzivirira. Dzivisa kuapakira iwo kubvumidza kufefetera kwakaringana kwemhepo kwakakomberedza uye kuona kukurumidza kutonhora.
• Mupunga weReftover haufanire kusiiwa patembiricha yemukati kweanopfuura maawa maviri. Kana zvakadaro, zviri nani kurasa.
• Ita shuwa yekuisa firiji mupunga pasi pe41ºF (5ºC) kudzivirira kuumbwa kwespores.
• Unogona kuchengeta mupunga wako mufiriji kwemazuva anosvika matatu kusvika matatu.

Kutevera iyi inotonhorera uye yekuchengetera mirayiridzo inokutendera iwe kudzivirira chero chero spores kubva kumera.

Kuti unakirwe nekushandira kwako kwemupunga unotonhora, ita shuwa kuti uudye kuchiri kutonhora pachinzvimbo chekuutendera kuti usvike tembiricha yemukamuri.

Kana iwe uchida kudzorerazve mupunga wako, ita shuwa kuti iri kupisa zvakanyanya kana kuona kuti tembiricha yasvika 165ºF (74ºC) ine thermometer yechikafu.

Kunyatsotonhora uye kuchengetedza mupunga kunobatsira kudzikisa njodzi yako yekudya chepfu.

Chinokosha

Muto unotonhora wakachengeteka kudya chero bedzi iwe uchiubata zvakanaka.

Muchokwadi, zvinogona kuvandudza ura hwako hutano, pamwe neshuga yako yeropa uye cholesterol mazinga, nekuda kweayo akakwirira asingadziviriri starch yezviri mukati.

Kuti uderedze njodzi yekudya chepfu, ita shuwa kutonhodza mupunga mukati me1 awa yekubika uye uichengete zvakanaka mufiriji usati waidya.