Mupunga weBrown Wakanakira Iwe Here?

Zvemukati

• Rice Rice Rinoshamisira Zvinopa Uturu
• Iko Rice Rice Rakanaka Kune Kurasikirwa Kwehuremu?
• Inogona Kubatsira Moyo Hutano
• Icho Chisarudzo Chiri Nani Kune Vane Chirwere cheshuga
• Rice Rice Rinozvarwa riine Gluten-Yemahara
• Maitiro Ekuwedzera Brown Rice kune Chikafu Chako
• Icho Chinokosha

Bhuruni mupunga chikafu chinowanzobatanidzwa nekudya zvine hutano.

Inofungidzirwa seyetsanga yakazara, mupunga wakasviba haugadziriswe kupfuura mupunga muchena, uyo wakabviswa hura, branhare nejemusi.

Mupunga weBrown unongova chete nehovhoni (chifukidzo chakaomarara chekudzivirira) chakabviswa, zvichisiya branubhu rakazara nehutachiona.

Nekuda kweizvozvo, mupunga wakasviba unochengeta zvinovaka muviri izvo zvisine mupunga chena sevitamin, zvicherwa, uye ma antioxidants.

Nekudaro, vanhu vazhinji vanodzivirira mupunga wakasviba nekuda kwekukwira kwakakurumbira kwekudya kwakaderera-carb.

Chinyorwa ichi chichataura nezve mabhenefiti ehutano emupunga wakasviba kuti ubatsire iwe kusarudza kana chiri chikafu chine hutano chekuwedzera pane chako chikafu.

Rice Rice Rinoshamisira Zvinopa Uturu

Kunyangwe mupunga wakasvibira chiri chikafu chisina kujeka, chimiro chayo chehutano kune chero chinhu asi.

Inofananidzwa nemupunga chena, mupunga wakasviba une zvakawanda zvekupa maererano nehutano.

Kunyangwe yakafanana mune macalorie uye zvine makabhohaidhireti, mupunga wakasviba unopenya mupunga chena mune angangoita ese mamwe mapoka

Imwe kapu yemupunga wakasviba ine (1):

• Makorori: 216
• Carbs: 44 gramu
• Fiber: 3.5 magiramu
• Mafuta: 1.8 magiramu
• Mapuroteni: 5 magiramu
• Thiamin (B1): 12% yeiyo RDI
• Niacin (B3): 15% yeiyo RDI
• Pyridoxine (B6): 14% yeiyo RDI
• Pantothenic acid (B5): 6% yeiyo RDI
• Iron: 5% yeiyo RDI
• Magnesium: 21% yeiyo RDI
• Phosphorus: 16% yeiyo RDI
• Zinc: 8% yeiyo RDI
• Mhangura: 10% yeiyo RDI
• Manganese: 88% yeiyo RDI
• Selenium: 27% yeiyo RDI

Iyi zviyo izere zvakare yakanaka sosi ye folate, riboflavin (B2), potasium uye calcium.

Pamusoro pezvo, mupunga wakasvibira wakanyanya kukwirira mumanganisi. Iyi diki-inozivikanwa mamineral yakakosha kune akawanda akakosha maitiro mumuviri, senge kukura kwefupa, kupora kwemaronda, tsandanyama contraction metabolism, tsinga basa uye shuga yeropa mutemo ().

Kushomeka kwemanganese kwakabatanidzwa nenjodzi yakakwira yekukudziridza metabolic syndrome, bone demineralization, kukanganisika kukura uye kushomeka kubereka (,).

Mukombe mumwe chete wemupunga unozadzisa chinenge chidimbu chako chezuva nezuva cheichi chikafu chakakosha.

Kunze kwekuve yakanakisa sosi yemavitamini nemaminerari, mupunga wakasviba unopa masimba akasimba emiti, futi.

Semuenzaniso, mupunga wakasviba une phenols uye flavonoids, kirasi ye antioxidants iyo inobatsira kuchengetedza muviri kubva kune oxidative kusagadzikana ().

Kushushikana nekushushikana kwakabatana nemamiriro akati wandei ehutano, kusanganisira chirwere chemoyo, mamwe marudzi ekenza uye kukwegura nguva isati yakwana ().

Iwo ma antioxidants anowanikwa mune mupunga we brown anobatsira kudzivirira kukuvara kwesero kunokonzerwa nema mamorekuru asina kugadzikana anonzi mahara radicals uye kudzikisira kuzvimba mumuviri ().

Zvidzidzo zvinoratidza kuti maantioxidants anowanikwa mumupunga anogona kunge ari iwo chikonzero chekuwandisa kwakaderera kwezvimwe zvirwere zvisingaperi munzvimbo dzepasi umo mupunga chikafu chinodyiwa ().

Mupunga weBrown une hutano hwakanyanya, uchipa muviri huwandu hwakawanda hwevhitamini, zvicherwa uye antioxidants.

Iko Rice Rice Rakanaka Kune Kurasikirwa Kwehuremu?

Kutsiva tsanga dzakakwenenzverwa nemupunga wakasvibira kunogona kukubatsira kuonda.

Zviyo zvakanatswa zvakaita semucheka muchena, pasta chena uye chingwa chena zvinoshaya faibha uye zvinovaka muviri zvine zviyo zvakaita semupunga wakasviba zvine.

Semuenzaniso, imwe kapu (158 gramu) yemupunga wakasviba ine 3.5 gramu yefibre, nepo jena jena riine isingasviki 1 gramu (9).

Fibha inobatsira kuti ugare wakazara kwenguva yakareba, saka kusarudza zvekudya zvine fiber zvinogona kukubatsira kushandisa mashoma macalorie akazara ().

Muchokwadi, ongororo dzinoratidza kuti vanhu vanodya zviyo zvakakwana senge mupunga une shava huremu hushoma pane avo vanodya zviyo zvishoma.

Kuongororwa kwevakadzi vanopfuura zviuru makumi manomwe nezvina vakaona kuti avo vaidya zviyo zvakawanda zvakayerwa zvakaringana zvishoma pane avo vaidya zviyo zvishoma.

Uyezve, vakadzi vaive nekudyiwa kwepamusoro kwefibre vaive ne49% panjodzi yakaderera yekuwedzera huremu kupfuura vakadzi vaive neakaderera fiber yekudya ().

Kutsiva jena jena nezai mupunga kunogona kubatsira kudzikamisa dumbu mafuta, futi.

Mune kumwe kuongorora, vakadzi makumi mana vakafuta vakawandisa vakadya 2/3 mukombe (150 gramu) yemupunga wakasvibira pazuva kwemavhiki matanhatu vakave nekudzikiswa kwakakura muhuremu hwemuviri uye chiuno chakatenderedzwa zvichienzaniswa nevakadzi vaidya zvakaenzana mupunga muchena.

Pamusoro pezvo, vakadzi vakadya mupunga wakasviba vakasangana nekudzikira kukuru mukumanikidza kweropa uye CRP, mucherechedzo wekuzvimba mumuviri ().

Mucheka mutsvuku une fiber yakawanda kupfuura zviyo zvakanatswa senge mupunga muchena. Kusarudza fiber-yakazara yakazara zviyo senge mupunga wakasviba zvinogona kudzora dumbu mafuta uye nekukubatsira iwe kuonda.

Inogona Kubatsira Moyo Hutano

Hapana mubvunzo kuti mupunga wakasviba chikafu chinogutsa moyo. Iyo yakafuma mu fiber uye makomputa anobatsira ayo anogona kubatsira kudzikisa njodzi yehosha yemoyo.

Chidzidzo chakakura chevanhu vanopfuura 560,000 chakaratidza kuti vanhu vaidya iyo fiber yekudya zvakanyanya vane 24-59% yakaderera njodzi yekubatwa nechirwere chemoyo, gomarara nezvirwere zvekufema ().

Saizvozvowo, kuongororwa kweongororo makumi mana neshanu kwakawana kuti vanhu vaidya huwandu hwakawanda kwazvo hwezviyo, kusanganisira mupunga wakasviba, vaive ne 21% panjodzi yakaderera yechirwere chemwoyo kana ichienzaniswa neavo vaidya zviyo zvidiki ().

Kunze kwekuve yakanaka sosi yefibha, mupunga wakasviba une macompound anonzi lignans ayo anogona kubatsira kudzikisira chirwere chemwoyo njodzi.

Kudya kwakanyanya muzvikafu zvine lignan, senge zviyo zvizere, mbeu yeflakisi, mbeu yesame uye nzungu, zvave zvichisanganisirwa nekuderedzwa kwecholesterol, kudzikira kweropa uye kudzikisira kuomarara kwetsinga ().

Zvakare, mupunga une shava wakakwira mumagesium, chicherwa chinotamba chakakomba mukuchengetedza moyo wakagwinya. Ongororo imwe chete yezvidzidzo makumi mana yakawana kuti kuwedzera kwekudya kwemagesium kwakabatana ne7-22% yakaderera njodzi yekurohwa, kutadza kwemoyo uye zvese-zvinokonzeresa kufa ().

Imwezve ongororo yezvidzidzo zvipfumbamwe yakaratidza kuti yega yega 100 mg / zuva rinowedzera mukudya kwemagniziyamu kwakaderedza kufa kwechirwere chemoyo muvakadzi ne24-25% ().

Mupunga weBrown wakazara nefibre, lignans uye magnesium, izvo zvese zvine mhedzisiro pahutano hwemwoyo uye njodzi yemwoyo.

Icho Chisarudzo Chiri Nani Kune Vane Chirwere cheshuga

Kuderedza kudya kwecarb uye kusarudza sarudzo dzine hutano kwakakosha mukutonga kweshuga muropa.

Kunyangwe carbs iine simba rakakura pashuga yeropa, vanhu vane chirwere cheshuga vanogona kudzora shuga yeropa uye insulin spikes nekudya zviyo zvishoma zvakanatswa senge mupunga chena.

Kutsiva mupunga muchena nerebhurari mupunga kunogona kubatsira vanhu vane chirwere cheshuga munzira dzinoverengeka.

Mune kumwe kuongorora, vanhu vane rudzi rwechipiri chirwere cheshuga avo vakadya zvikamu zviviri zvemupunga wakasviba pazuva vakaona kuderera kukuru mumashure mekudya shuga yeropa uye hemoglobin A1c (mucherechedzo weropa rekudzora shuga), zvichienzaniswa nevaya vaidya jena jena ().

Mucheka weBrown une yakaderera glycemic index kupfuura mupunga muchena, zvichireva kuti yakagayiwa zvishoma uye haina zvishoma zvazvinoita pashuga yeropa.

Kusarudza chikafu chine yakaderera glycemic index kunogona kubatsira avo vane chirwere cheshuga zvirinani kudzora shuga yavo yeropa.

Ongororo dzakawanda dzinoratidza kuti chikafu chine yakakwira glycemic index inowedzera shuga yeropa, insulin uye ghrelin, hormone inotyaira nzara (,).

Kuderedza ghrelin mazinga anogona kubatsira vanhu vane chirwere cheshuga kudzora nzara yavo, iyo inogona kudzikisira kunyanyisa uye kubatsira kuchengetedza shuga yeropa mukutarisa.

Uyezve, kutsiva mupunga chena nerishuwa mupunga kunogona kudzikisira mikana yekukudziridza mhando 2 chirwere cheshuga pakutanga.

Mune chidzidzo chinosanganisira vanhu vanopfuura makumi mairi nezana nemakumi manomwe ezviuru, kungochinjisa magiramu makumi mashanu emupunga chena werayisi shava pavhiki kwakabatana ne 16% njodzi yakaderera yekukudziridza mhando 2 chirwere cheshuga ().

Kusarudza mupunga wakasviba pamusoro pezviyo zvakanatswa kunogona kubatsira vanhu vane chirwere cheshuga kudzora shuga yavo yeropa uye kudzikisira mikana yekuvandudza chirwere cheshuga zvachose.

Rice Rice Rinozvarwa riine Gluten-Yemahara

Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi, bhari uye rye. Mazuva ano, vanhu vazhinji uye vazhinji vari kutevera kudya kwegluten-kwezvikonzero zvakasiyana.

Vamwe vanhu vane allergiki kana vasingashiviriri kune gluten uye vanoona zvinyoro kusvika kune zvakakomba kugadzirisa kwazviri sekurwadziwa mudumbu, manyoka, kuzvimba uye kurutsa.

Pamusoro pezvo, vanhu vane zvimwe autoimmune hosha vanowanzobatsirwa kubva kune-isina-kudya kwekudya (,).

Izvi zvinhu zvakakonzera kudiwa kuri kukura kwezvikafu zvisina guten.

Neraki, mupunga wakasviba wakasununguka wakasununguka kune iyi inowanzo kunetsa protein, ichiita sarudzo yakachengeteka kune avo vasingakwanise kana kusarudza kusadya gluten.

Kusiyana nezvinhu zvakagadziriswa-zvine gluten, mupunga wakasvibira iiyo tsanga yakazara izere nezvinovaka muviri zvinoda kuti muviri wako ushande nemazvo.

Mucheka weBrown unogadzirwawo mune zvimwe zvinogadzirwa zvisina guten-zvisina mabhureki uye pasita izvo vanhu vanodya zvisina guten vanogona kunakidzwa nazvo.

Mucheka weBrown hauna gluten uye isarudzo yakachengeteka uye ine hutano kune avo vanotevera chikafu chisina-gluten.

Maitiro Ekuwedzera Brown Rice kune Chikafu Chako

Imwe yehunhu hwakanakisa wemupunga wakasvibira ndiko kuita kwayo kwakawanda.

Unogona kuidya chero nguva yezuva uye kuiisa mune akasiyana mabikirwo.

Hedzino dzimwe nzira dzekuwedzera brown mupunga pane chako chikafu:

• Gadzira mbiya yezviyo yemasikati nemupunga wakasviba, mavegi uye mapuroteni
• Wepamusoro mupunga mupunga nemazai, salsa, makotapeya uye bhinzi nhema dzekudya kwakanaka kwemangwanani
• Chinjana oatmeal yebrown mupunga porridge pakudya kwemangwanani
• Shandisa mupunga wakasvibira pane jena jena kana uchigadzira-fries
• Panzvimbo pechena chena, sanganisira mupunga wakasviba mune ako aunofarira muto mabikirwo
• Bvisa mupunga wakasviba nemavheji matsva uye maorivhi echinhu chinonaka padivi
• Gadzira bhinzi nhema uye shava mupunga burgers kwechirimwa-chakavakirwa chisvusvuro kana masikati
• Shandisa brown mupunga kugadzira simba mabara
• Chinja jena jena nemupunga wakasviba kuti uwane hutano hwakanaka hwemupunga pudding
• Kumbira mupunga wakasvibira mumasaini ako ehushi kuti ukwire iyo fiber zvemukati mekudya kwako
• Shandisa brown mupunga mune ako curry mapepa
• Edza kukanganisa kwakanaka pa risotto uchishandisa mupunga wakasviba pane arborio mupunga
• Chinja chena pasta ine brown rice rice
• Sunga mupunga wakasviba nemafuta emuorivhi uye garlic yesarudzo inonaka yemakabohydrate

Sezvauri kuona, kune nzira dzakawanda dzekudya mupunga wakasviba. Ichi chinovaka chikafu chezviyo chakabatana pamwe nezvakawanda zvinoshandiswa uye chinogona kunakirwa pakudya kwemangwanani, masikati kana kudya kwemanheru.

Brown mupunga chinhu chinoshanduka chinogonerwa chinogona kunakidzwa mune akasiyana mabikirwo uye chikafu. Iwe unogona zvakare kuishandisa seyakatsiviwa noutano chena mupunga kana pasita.

Icho Chinokosha

Mupunga weBrown chibage chine hutano hwakanyanya, chisina guten chine huwandu hunoshamisa hwevitamin, zvicherwa uye makomputa anobatsira.

Kudya zviyo zvakakwana semupunga wakasvibira kunogona kubatsira kudzivirira kana kugadzirisa mamiriro akati wandei ehutano, kusanganisira chirwere cheshuga uye chirwere chemwoyo.

Pasina kutaura, kuchinjisa zviyo zvakanatswa senge mupunga muchena weiri brown mupunga zvinogona kutokubatsira iwe kuonda. Bhuruni mupunga ibara rinochinja-chinja rinogona kudyiwa chero nguva yezuva.

Chero nzira yaunosarudza kudya iyi tsanga yakazara ine hutano, unenge uri kuita sarudzo inehungwaru kune hutano hwako hwese.