Chii Chinonzi Mupunga Wakaomeswa, uye Une Hutano Here?

Zvemukati

• Chii chinonzi mupunga wakabikwa?
• Kuenzanisa kwehutano
• Pamwe mabhenefiti emupunga wakabikwa
• Yakagadziridzwa yekubika uye yekuchengetedza hunhu
• Kutamisirwa kwemakwenzi emiti
• Kuumbwa kwema prebiotic
• Inogona kukanganisa shuga yeropa zvishoma
• Zvichida kudzikira
• Chinokosha

Mupunga wakabikwa, unonzi mupunga wakashandurwa, unogadzirirwa zvishoma mumakwenzi ayo asingadyiwe usati wagadziriswa kuti udye.

Mune dzimwe nyika dzeAsia neAfrica, vanhu vanga vachifashaidza mupunga kubva makarekare sezvo zvichiita kuti makoko ave nyore kubvisa nemaoko.

Maitiro acho ave akaomesesa uye ichiri nzira yakajairika yekuvandudza magadzirirwo, kuchengetedza, uye hutano hunobatsira hwemupunga.

Ichi chinyorwa chinoongorora mupunga wakabikwa, kusanganisira chikafu chayo, mabhenefiti, uye kudzikira.

Chii chinonzi mupunga wakabikwa?

Kukwirisa kunoitika mupunga usati waumbiwa, izvo zviri pamberi pehuswa hwekunze husingadyiwe kubviswa kuti hubereke mupunga wakasviba asi mupunga wakasviba usati wanatswa kuita mupunga muchena.

Matanho matatu makuru ekuparadzanisa ndeaya (1,):

1. Kunyorovesa. Mucheka wakasviba, unhusked, unonzi mupunga mupunga, unonyoroveswa mumvura inodziya kuti uwedzere hunyoro.
2. Kupfungaira. Mupunga unopiswa kusvikira starch yashanduka kuita gel. Iko kupisa kweiyi nzira kunobatsirawo kuuraya mabhakitiriya uye zvimwe hutachiona.
3. Kuomesa. Mupunga unoomeswa zvishoma nezvishoma kudzikisira hunyoro kuitira kuti ugone kukwiridzwa.

Parboiling inoshandura ruvara rwemupunga kuva rweruvara rweyero kana amber, iro rakasiyana nerakajeka, chena ruvara rwemupunga wenguva dzose. Zvakadaro, haina kusviba semupunga wakasviba (1).

Iyi shanduko yemavara inokonzerwa ne pigments inofamba ichibva pamakwenzi ne bran kupinda mu starchy endosperm (moyo weiyo rice kernel), pamwe neyakaitika browning inoitika panguva yekuparadza (,).

Mupunga wakabikwa wakanyoroveswa, wakanyoroveswa, uye wakaomeswa mumakwenzi ayo mushure mekukohwewa asi usati wagayiwa. Maitiro acho anoshandura mupunga wakatsvuka kuita chena pane kuchena.

Kuenzanisa kwehutano

Munguva yekubatanidza, zvimwe zvinovaka muviri zvinosungunuka nemvura zvinofamba zvichibva pa bran ye rizi kernel kupinda mu starchy endosperm. Izvi zvinoderedza kumwe kurasikirwa kwehutano kunowanzoitika panguva yekunatsa kana uchigadzira mupunga muchena (1).

Heano maoremu 5.5 (155 gramu) eisina kuvharwa, yakabikwa, yakabikwa mupunga inofananidzwa neyakaenzana muyero usina kukorerwa, wakabikwa, chena uye shava. Izvi zvakaenzana neinenge 1 mukombe wemupunga wakabikwa uye chena kana kapu 3/4 yemupunga wakasviba ():

Sezvineiwo, mupunga wakabikwa une yakanyanya kuwanda thiamine uye niacin kupfuura mupunga muchena. Izvi zvinovaka muviri zvakakosha mukugadzirwa kwesimba. Uyezve, mupunga wakabikwa wakakwira mu fiber uye mapuroteni (6, 7).

Kune rimwe divi, zvimwe zvicherwa, zvinosanganisira magnesium uye zinc, zvakadzikira zvishoma mumupunga wakabikwa, zvichienzaniswa neyakajairika chena uye brown mupunga. Izvo zvakati, aya maitiro anogona kusiyana zvichibva pamusiyano muparboiling maitiro (1).

Wese mupunga wakabikwa uye chena dzimwe nguva anowedzeredzwa ne iron, thiamine, niacin, uye folate, izvo zvinoderedza mimwe yemisiyano iyi yezvinovaka kana ichienzaniswa nemupunga wakasviba. Zvakadaro, mupunga wakasvibira ndiyo sosi yakanaka kwazvo yezvakakwana, zvakazara.

Mupunga wakabikwa wakakwira mumavitamini B uchienzaniswa neisina kucheneswa, mupunga muchena wenguva dzose. Izvi zvinokonzerwa neyakagadziriswa nzira, panguva iyo zvimwe zvinovaka muviri zvinobva kubva kubranichi kuenda kune starchy endosperm. Zvakadaro, mupunga wakasvibira ndiwo unovaka muviri kwazvo.

Pamwe mabhenefiti emupunga wakabikwa

Parboiling yakajairika, pamwe nekuda kwemhedzisiro yayo pakubika uye kuchengetedza hunhu hwemupunga. Zvidzidzo zvakare zvinoratidza kuti inogona kuve nemabhenefiti ehutano kunze kwekuwedzera kwehutano hwekudya.

Yakagadziridzwa yekubika uye yekuchengetedza hunhu

Parboiling inoderedza kunamira kwemupunga saka inobereka tsanga dzakapfava uye dzakaparadzaniswa kana dzangobikwa. Izvi zvinonyanya kudikanwa kana iwe uchida kuchengeta mupunga uchidziya kwekanguva usati washandira, kana kana iwe uchironga kudziya zvakare kana kuomesa mupunga wakasara uye uchida kudzivirira kudzivirira ().

Kuwedzera, parboiling inactivates ma enzymes ayo anoputsa mafuta mupunga. Izvi zvinobatsira kudzivirira rancidity uye off-flavour, kuwedzera sherefu-hupenyu ().

Kutamisirwa kwemakwenzi emiti

Kana mupunga wakatsetseka wezviyo wakakanywa kuita mupunga muchena, huturu hwema bran uye hutachiona hune mafuta hunobviswa. Nekudaro, zvinogona kubatsira zvinomera zvemiti zvakarasika.

Nekudaro, kana mupunga wabikwa, mamwe emishonga yemiti, kusanganisira phenolic acids ine antioxidant zvivakwa, inoendesa kune starchy endosperm yemupunga tsanga, ichideredza kurasikirwa panguva yekuchenesa. Antioxidants inodzivirira kubva kukuvara kwemaseru ().

Mune chidzidzo chemwedzi mumwechete mumakonzo ane chirwere cheshuga, mupunga wakabikwa wakawanikwa uine 127% mamwe macompolic macomputer pane mupunga muchena. Zvakare, kudya mupunga wakabikwa kwakadzivirira itsvo dzemakonzo kukuvara kubva kune isina kugadzikana emahara radicals, nepo chena mupunga usina ().

Zvakadaro, kumwe kutsvagurudza kunodiwa kuti uongorore zvinomera zvemupunga mupunga wakabikwa pamwe nehutano hwavo.

Kuumbwa kwema prebiotic

Kana mupunga uchinge wakanyoroveswa sechikamu chekubisa, starch inoshanduka kuita gel. Kana yatonhora, inodzokera shure, zvichireva kuti mamorekuru emastarch anochinja uye kuomesa (1).

Maitiro ekudzoreredza anogadzira starch isingagadzike, iyo inodzivisa kugaya pachinzvimbo chekuvhuniwa uye kunyudzwa mudumbu rako diki (11).

Kana starch isingagadzike inosvika ura hwako hukuru, inoviriswa nemabhakitiriya anobatsira anonzi mapurobioti uye inokurudzira kukura kwavo. Naizvozvo, isingagumi starch inonzi prebiotic ().

Prebiotic inosimudzira hutano hutano. Semuenzaniso, kana ivo vakaviriswa nemabhakitiriya, ivo vanopa mapfupi-cheni mafuta acids, kusanganisira butyrate, iyo inosimbisa maseru emukati mako matumbo ().

Inogona kukanganisa shuga yeropa zvishoma

Mupunga wakabikwa unogona kusasimudza shuga yako yeropa zvakanyanya semamwe marudzi emupunga. Izvi zvinogona kunge zvichikonzerwa neyakaomeswa starch uye zvishoma zvishoma mapuroteni zvemukati ().

Kana vanhu vane chirwere cheshuga chechipiri vakadya inenge 1 1/8 makapu (185 gramu) emupunga wakabikwa wakabikwa mushure mekutsanya husiku hwese, kuwedzera kwavo shuga muropa kwakange kuri pasi pe35% pane pavaidya chiyero chakafanana chemupunga muchena wenguva dzose ().

Muchidzidzo chimwe chete ichocho, hapana musiyano wakakosha mukukanganiswa kweshuga muropa yakaonekwa pakati pemupunga wenguva dzose chena uye shava, kunyangwe iyo yekupedzisira iri sarudzo ine hutano ().

Saizvozvowo, mune kumwe kuongorora mune vanhu vane chirwere cheshuga chechipiri, kudya inenge 1 1/4 makapu (195 gramu) yemupunga wakabikwa wakabikwa mushure mekutsanya kweusiku kwakawedzera shuga yeropa 30% zvishoma pane kudya chiyero chakafanana chemupunga muchena wenguva dzose ().

Kudya mupunga wakasara wakabikwa uyo unotonhora uye wobva wadzoreredzwa zvinogona kuwedzera kudzikisira zvazvinoita pashuga yeropa (,).

Nekudaro, zvimwe zvidzidzo zvevanhu zvinodiwa kuti uongorore mukana ungabikwa wemupunga wakabikwa weropa rekudzora shuga.

Kana iwe uine chirwere cheshuga uye ukaedza shuga yako yeropa kumba, unogona kuzviongorora wega kuti mhando dzakasiyana dzemupunga dzinokanganisa sei ako mazinga. Ive neshuwa yekuenzanisa iwo wakaenzana mupunga uye uzvidye nenzira imwechete kuti uve nekuenzanisa kwakaringana.

Mupunga wakabikwa hauna kudzikisira kuenzaniswa kana uchiita mupunga wakasviba uye uchibika muzviyo zvinotsanangurwa kwete kungobonderana. Iyo inogona zvakare kupa yakawanda emiti makomponi, inotsigira gut hutano, uye kusimudza shuga yeropa zvishoma pane yakajairwa chena mupunga.

Zvichida kudzikira

Chinhu chakanyanya kudzikira chemupunga wakabikwa ndechekuti haina hutano pane mupunga wakasviba.

Chii chimwezve, zvinoenderana nehunhu hwako uye zvaunofarira zvaunofarira, unogona kusada mupunga wakabikwa. Inofananidzwa neyakareruka, inonamira magadzirirwo uye akareruka, bland kuravira kwemucheka muchena, yakasimba uye inotsenga nekumwe kunhuhwirira kwakasimba - kunyangwe isina kusimba semupunga wakasviba ().

Semuenzaniso, zvingave zvakaoma kushandisa zvidimbu zvekudya zvakasarudzika, zvimedu zvemupunga wakabikwa, zvichienzaniswa neshinda dzinonamira dzemupunga chena wenguva dzose.

Mupunga wakabikwa zvakare unotora chinguva chidiki kuti ubike. Ipo jena jena ichirira mukati memaminetsi gumi neshanu, kubikwa kunotora maminetsi makumi maviri nemashanu. Zvakadaro, izvi zviri pasi peiyo 45-50 maminetsi anodikanwa kune mupunga wakasviba.

Kunze kwezvakaderera zvine chekuita nehutano zvichienzaniswa nemupunga wakasviba, zvimwe zvingangodzikira zvemupunga wakaomeswa kuravira uye magadzirirwo misiyano, pamwe nenguva yakati rebei yekubika pane yakajairwa chena mupunga.

Chinokosha

Mupunga (wakashandurwa) mupunga unogadzirirwa zvishoma mumakwenzi awo, unochengeta zvimwe zvinovaka muviri zvakarasika panguva yekunatsa.

Iyo inogona kubatsira gut gut hutano uye kukanganisa shuga yeropa zvishoma pane brown kana chena mupunga.

Zvakangodaro, kunyange mupunga wakabikwa uine hutano kupfuura mupunga wenguva dzose, mupunga wakasviba unoramba uri iwo unovaka muviri.