Wemupunga Wemupunga Kudzora Kudya - Kwakakunakira Iwe Here?

Zvemukati

• Chii chinonzi mupunga wemusango?
• Sadza remusango zvinovaka muviri chokwadi
• Yakakwirira mumapuroteni uye fiber
• Kunobva simba antioxidants
• Zvingave zvakanaka kune moyo wako
• Unogona kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga
• Mhedzisiro inogona kuitika
• Ergot chepfu
• Heavy simbi
• Kudya mupunga wemusango sei
• Zvinoshandiswa
• Mirayiridzo
• Chinokosha

Sadza remusango ihwo hura hwakazara hwave kukura mukuzivikanwa mumakore apfuura.

Izvo zvine hutano chaizvo uye zvinotendwa kuti zvinopa akawanda marubatsiro ehutano.

Kunyangwe kutsvagisa kushoma, zvidzidzo zvishoma zvakaratidza kuvimbisa kukuru.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve yemusango mupunga.

Chii chinonzi mupunga wemusango?

Kunyangwe iri zita rayo, mupunga wemusango hausi mupunga zvachose.

Kunyangwe iri mbeu yehuswa hwemumvura senge mupunga, haina hukama chaihwo nayo.

Huswa uhwu hunokura zvakasikwa mumatope asina kudzika emvura uye mumahombekombe ehova nenzizi.

Kune mhando ina dzakasiyana dzemupunga wemusango. Imwe inozvarwa kuAsia uye inokohwa semuriwo. Vatatu vakasara vanozvarwa kuNorth America - kunyanya iyo Great Lakes dunhu - uye vanokohwa sezviyo.

Mupunga wemusango wakatanga kurimwa uye kukohwewa nemaNative America, avo vakashandisa zviyo sechikafu chekudya kwemazana emakore. Inongonzi sadza nekuti rinotaridzika uye rinobika semamwe marudzi emupunga.

Nekudaro, inowanzo kuve neakasimba avor uye mutengo wepamusoro.

Sadza remusango imhando yehuswa inoburitsa mbeu dzinodyiwa dzakafanana nemupunga. Iyo inowanzo kuve nekuravira kwakasimba uye mutengo wakadzika kupfuura mupunga.

Sadza remusango zvinovaka muviri chokwadi

Iyo 3.5-ounce (100-gramu) inoshumirwa yemupunga wakabikwa mupunga inopa ():

• Makorori: 101
• Carbs: 21 magiramu
• Mapuroteni: 4 magiramu
• Fiber: 2 magiramu
• Vhitamini B6: 7% yeiyo Zuva Nezuva Kukosha (DV)
• Tsamba: 6% yeiyo DV
• Magnesium: 8% yeiyo DV
• Phosphorus: 8% yeiyo DV
• Zinc: 9% yeiyo DV
• Mhangura: 6% yeiyo DV
• Manganese: 14% yeiyo DV

Iine makoriori 101, 3.5 ounces (100 gramu) yemupunga wemusango wakabikwa unopa macalorie mashoma zvishoma pane iyo imwechete yekushandira yemupunga kana chena mupunga, iyo inopa 112 ne130 macalorie, zvichiteerana (,,).

Mucheka wemusango unewo mashoma masimbi, potasium, uye selenium.

Iyo yakaderera macalorie uye yakakwira michero yezvinhu inogadzira sango mupunga chikafu-chakakora chikafu. Iyo inoshamisa kwazvo sosi yezvicherwa uye yakakura chirimwa-based protein sosi.

Mucheka wemusango une huwandu hunoshamisa hwezvakawanda zvinovaka muviri, zvinosanganisira mapuroteni, manganese, phosphorus, magnesium, uye zinc.

Yakakwirira mumapuroteni uye fiber

Mucheka wemusango une mapuroteni akawanda kupfuura mupunga wenguva dzose uye nezvimwe zvakawanda zviyo.

A 3.5-ounce (100-gramu) inoshambirwa nemupunga wemusango inopa 4 magiramu eprotein, ayo akapetwa kaviri zvakapetwa seyakajairika brown kana chena mupunga (,,).

Kunyangwe isiri yakawanda protein protein, mupunga wemusango unofungidzirwa seprotein yakazara, zvichireva kuti ine zvese zvipfumbamwe zvakakosha amino acids.

Zvichakadaro, iyo faibha yemupunga wemusango yakafanana nemupunga wakasvibira, uye imwe neimwe ichipa 1.8 gramu yefibre pa 3.5-ounce (100-gramu) ichishumira. Kune rimwe divi, mupunga chena unopa hushoma kune fiber.

Sadza remusango rine mapuroteni akawanda kupfuura mamwe marudzi emupunga asi huwandu hwakaenzana hwefibisi semupunga wakasviba.

Kunobva simba antioxidants

Antioxidants yakakosha kune hutano hwakakwana.

Ivo vanofungidzirwa kuchengetedza kubva mukukwegura uye kudzikisa njodzi yako yezvirwere zvakati wandei, zvinosanganisira cancer (4,).

Mucheka wemusango wakaratidzirwa kuve wakakwira muma antioxidants (6,).

Muchokwadi, mukuwongorora kwemasampuli gumi nerimwe emupunga wemusango, yakawanikwa iine chiitiko chakakura kakapetwa makumi matatu nemakumi maviri nemakumi mana nemucheka muchena ().

Mucheka wemusango wakanyanya kwazvo muma antioxidants, ayo anogona kubatsira kudzikisa njodzi yako yezvirwere zvakawanda.

Zvingave zvakanaka kune moyo wako

Nepo kutsvagurudza pamusoro pemupunga wemusango pachawo kwakaganhurirwa, zvidzidzo zvakawanda zvakaongorora mhedzisiro yezviyo zvakakwana, senge mupunga wemusango, pahutano hwemwoyo.

Kazhinji, kudya kwakakwirira kwezviyo zvakakwana kunoenderana nekuderera kwengozi yechirwere chemwoyo (,).

Kuongororwa kwezvidzidzo makumi mana neshanu kwakaratidza kuti vanhu vakadya zviyo zvakazara vaine 16-21% njodzi yakaderera yechirwere chemwoyo, zvichienzaniswa neavo vaidya zvishoma ().

Kunyanya, kumwe kuongorora kwakaratidza kuti kuwedzera kwako kwese-zviyo kudya ne25 magiramu pazuva kunogona kudzora njodzi yako yekurwadziwa kwemoyo ne12-13% ().

Chimwe chidzidzo chakaona kuti kudya kanosvika katanhatu tsanga dzezviyo zvakakwana pasvondo zvakadzora kuvakwa kwedombo mumatumbu ().

Chekupedzisira, ongororo dzinoverengeka dzemhuka dzinoratidza kuti kudya mupunga wemusango kunoderedza LDL (yakaipa) cholesterol uye kunodzivirira kuputira mumitsipa, izvo zvinogona kudzikisira chirwere chemwoyo (,).

Kudya mupunga wemusango kwakaratidzwa kunatsiridza hutano hwemwoyo muzvidzidzo zvemhuka. Saizvozvowo, zvimwe zvidzidzo zvinoratidza kuti kudya tsanga dzese senge mupunga wemusango kwakabatana nekuderera kwengozi yechirwere chemwoyo.

Unogona kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga

Kudya kwakakwirira muzviyo zvakakwana semupunga wemusango kunogona kudzikisira njodzi yako yerudzi rwechipiri chirwere cheshuga ne20-30% ().

Izvi zvinonyanya kunzi zvine mavitamini, zvicherwa, zvinomera zvemiti, uye fiber muzviyo zvakakwana.

Mune ongororo yezvidzidzo gumi neshanu, tsanga dzakazara dzakabatanidzwa nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga, nepo zviyo zvakanatswa senge mupunga muchena zvakabatanidzwa nenjodzi yakawedzera ().

Vatsvakurudzi vanofunga kuti kudya kanenge kaviri servings yezviyo zvakakwana pazuva kunogona kudzora njodzi yako yemamiriro aya.

Dhata kubva ku6 zvidzidzo mu286,125 vanhu zvinoratidza kuti kudya 2 servings yezviyo zvakakwana pazuva kunosanganisirwa ne 21% kudzikisira murudzi rwechipiri chirwere cheshuga ().

Kunyangwe isina kuyedzwa muvanhu, kudya mupunga wemusango kwave kuchiratidzwa kunatsiridza kudzora shuga muropa uye kudzora insulin kuramba mumakonzo ().

Iyo glycemic index (GI) chiyero chekuti chikafu chinokasira sei shuga yako yeropa nekukurumidza. Iyo GI yemupunga wemusango i57, iyo yakafanana neiyo yeoats uye brown mupunga (19).

Kudya zviyo zvakakwana kunosanganisirwa nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga. Uyezve, zvimwe zvidzidzo zvemhuka zvinoratidza kuti kudya mupunga wemusango kunogadzirisa kudzora kweshuga muropa.

Mhedzisiro inogona kuitika

Mucheka wemusango unowanzo chengetedzwa kuti udyiwe nevanhu.

Nekudaro, inogona kunge yakasvibiswa neergot kana inorema simbi.

Ergot chepfu

Mbeu dzemupunga wemusango dzinogona kutapukirwa nefungus ine chepfu inonzi ergot, inogona kuva nengozi kana ikadyiwa.

Zvimwe zvinokonzeresa zve ergot chepfu zvinosanganisira kusvotwa, kurutsa, manyoka, kutemwa nemusoro, dzungu, pfari, uye kukanganisika kwepfungwa.

Mbeu dzakatapukirwa dzinowanzo dziine pink kana yepepuru mavara kana fungus kukura kunoonekwa kune ziso revanhu.

Pamusoro pezvo, zviyero zvezviyo uye zvekurima maitiro munyika zhinji zvinobatsira kudzivirira kusvibiswa, saka kubura huturu muvanhu hakuwanzoitika.

Heavy simbi

Saizvozvowo nemupunga wenguva dzose, mupunga wemusango unogona kunge uine simbi dzinorema.

Nekufamba kwenguva, simbi dzinorema dzinogona kuunganidzwa mumuviri wako uye zvichikonzera matambudziko ehutano.

Simbi inorema inorema, senge lead, cadmium, uye arsenic, yakaonekwa mumhando makumi maviri nematanhatu yemupunga wemusango unotengeswa muUnited States (20,).

Izvi zvinogona kuve zvinonetsa kana zvikadyiwa nguva zhinji muhuwandu asi hazvifanirwe kuve kunetsekana kune vanhu vanodya zvakasiyana siyana chikafu.

Mucheka wemusango unogona kunge uine simbi dzinorema uye unogona kutapukirwa nefungus ine chepfu inonzi ergot. Kusvibisa pamwe hakusi kunetsekana kwevanhu vanodya chikafu chakasiyana.

Kudya mupunga wemusango sei

Mucheka wemusango une nutty, ivhu repasi uye chewy mameseji.

Icho chinotsiva chikuru chembatatisi, pasita, kana mupunga. Vamwe vanhu vanozvidya vega, vamwe vachisanganisa nemumwe mupunga kana zviyo.

Neimwe nzira, mupunga wemusango unogona kuwedzerwa kune dzakasiyana siyana madhishi, senge masaradhi, masobho, casseroles, uye kunyange madhiri.

Zviri nyore kugadzira asi zvinotora maminetsi makumi mashanu nemakumi matanhatu kuti ubike zvizere.

Naizvozvo, inogona kunge iri zano rakanaka kugadzira mabatch makuru uye kuomesa zvasara zvekudya kwekupedzisira.

Heino nzira yakapusa:

Zvinoshandiswa

• 1 mukombe (160 gramu) yemupunga wemusango
• 3 makapu (700 ml) yemvura
• 1/2 teaspoon munyu

Mirayiridzo

• Sukurudza mupunga wemusango nemvura inotonhorera.
• Zviise muhombodo uye wedzera mvura uye munyu. Uya nayo kumota pamusoro pekupisa kukuru.
• Deredza kumimina uye vhara iyo pani.
• Simmer yakavharwa kwemaminetsi makumi mana kusvika makumi matanhatu kusvika mvura yapera. Sadza remusango rinonyatso kubikwa kana ratsemuka rakavhurika uye rakamonana.
• Dzvanya mupunga uye uupepere neforogo usati washumira.

Mucheka wemusango une nutty flavour uye chewy mameseji. Inogona kudyiwa iri yoga kana kuwedzerwa mumidziyo yakawanda, senge masaradhi, masobho, casseroles, uye madhiri.

Chinokosha

Sadza remusango imhando yezviyo yakasarudzika uye inonaka.

Iyo yakakwira mumapuroteni kupfuura mupunga wenguva dzose uye ine zvinoverengeka zvakakosha zvinovaka muviri uye huwandu hunoshamisa hwe antioxidants.

Uyezve, kudya sadza remusango nguva nenguva kunogona kusimudzira hutano hwemwoyo uye kudzikisira njodzi yako yerudzi rwechipiri chirwere cheshuga.

Kana usati waedza mupunga wemusango zvakadaro, saka iwe uri mune yekunakidzwa.