Brown Millet - Silicon Pa Ubwino Wake

Mapira amatengedwa ngati chakudya chamtengo wapatali kuyambira kalekale. Mbali inayi, mapira a Brown ndi apadera kwambiri m'banja la mapira. Simadyedwa ngati phala kapena ngati mbale yapambali koma imagwiritsidwa ntchito ngati chakudya chachilengedwe chothandizira matenda osiyanasiyana osachiritsika.

Mapira a Brown ndi mapira agolide

Mapira ndi chimodzi mwa zomera zakale kwambiri zomwe zimalimidwa. Imakulanso bwino pa dothi losauka kwambiri ndipo imalimbana ndi chilala. Kuyambira kalekale wakhala amtengo wapatali osati ngati chakudya chodziwika komanso ngati mankhwala. Mapira wamba amakhala ndi njere zagolide motero amatchedwanso mapira agolide.

Mapira a bulauni, mbali ina, amafotokozedwa mbali imodzi ngati mapira apadera ("mawonekedwe a bulauni akutchire"), koma magwero ena amangofotokoza ngati mapira osasenda. Ngakhale golden mapira si chimanga chonse chifukwa amasenda nthawi zonse, mapira a bulauni amapezeka pa malonda osasenda ndipo ndi abwino.

Mosiyana ndi mpunga wamba, tirigu, oats, etc., mapira a bulauni sizovuta kudya. Zigawo zawo zakunja ndizolimba kwambiri komanso sizingagawike kwa ife anthu, kotero ziyenera kuchotsedwa.

Mapira a bulauni

Kwa nthawi yayitali, komabe, mapira a bulauni akhala akupezekanso m'masitolo ogulitsa zakudya komanso zakudya zathanzi - osati monga tirigu, koma makamaka ngati ufa wosalala (womwe umakokedwa kukhala chakudya ndi zakumwa monga chowonjezera cha chakudya ndi supuni kapena kugwiritsidwa ntchito. pang'ono mu maphikidwe a mkate).

Mothandizidwa ndi njira yapadera yopera (yotchedwa centrophan process), mapira a bulauni, kuphatikizapo zigawo zake zamtengo wapatali, akhoza kuphwanyidwa bwino kwambiri kotero kuti zosakaniza zake tsopano zikupezeka kwa ife anthu ndipo zingagwiritsidwe ntchito mosavuta.

Mapira a bulauni ndi ma mapira otsekemera pang'ono amapezekanso. Amangowaza pa muesli kapena saladi ya zipatso kapena amatumizidwa ndi mkaka wa amondi m'mawa.

Palinso mbewu ya mapira a bulauni. Kuchokera apa, mutha kumera masamba atsopano a bulauni a mapira a saladi, ndiwo zamasamba, kapena muesli pazida zanu zokulitsa mphukira.

Kodi mumapewa kukulitsa mphukira zanu? Ndiye mutha kupezanso mbande zouma zofiirira za mapira m'masitolo.

Brown mapira alibe gluteni

Mapira alibe gluteni - zonse zagolide ndi zofiirira. Poyerekeza ndi mbewu zina monga tirigu, spelled, oats, balere, ndi rye, mapira alibe gluten, yomwe imakhala yovuta kugaya, mapuloteni a chimanga omwe amadziwikanso kuti mapuloteni a gluten.

Gluten saloledwa ndi anthu omwe ali ndi matenda a celiac, ngakhale atatsatira.

Koma anthu ena ambiri omwe samadwala matenda a celiac amakhudzidwanso ndi gluten. Ndinu osagwirizana ndi gluteni (osagwirizana ndi gluten) - omwe amatha kudziwonetsera okha mu zizindikiro zosiyanasiyana.

Mapira agolide ndi chakudya cham'mbali chomwe chimaloledwa bwino kwa anthu omwe amakhudzidwa ndi gluten, ndipo mapira a bulauni amatha kugwiritsidwa ntchito ngati chowonjezera pazakudya popanda kukayika.

Komabe, mapira samawala kokha ndi kulekerera bwino komanso ndi ma micronutrient ambiri.

Brown mapira ali wolemera mu micronutrients

Mapira agolide ali ndi michere yambiri komanso kufufuza zinthu monga fluoride, sulfure, chitsulo, magnesium, ndi zinki. Mavitamini, monga ambiri a gulu B, alinso ochuluka mu mapira.

Popeza kuti mchere womwe uli pamwamba pa njere umakhala wochuluka kwambiri, mapira a bulauni amakhala ndi michere yochepa kwambiri kuposa mapira agolide.

Mapira a bulauni amatha kudyedwa osaphika

Chifukwa mapira a bulauni amadyedwa pa nthaka yabwino kwambiri, samafunika kuphikidwa kuti agayidwe. Ma minerals, trace elements, ndi zosakaniza zogwira ntchito zili m'mawonekedwe opezeka mosavuta kotero kuti amatha kuyamwa bwino kwambiri.

Brown mapira ngati gwero la silicon

Mchere wofunika kwambiri womwe mapira a bulauni amapereka ndi silicon (mu mawonekedwe a silicic acid). M'thupi la munthu, amapezeka makamaka mu minofu yolumikizana, pakhungu, ndi mafupa - okwana mamiligalamu 20 pa kilogalamu ya kulemera kwa thupi. Zofunikira za silicon tsiku lililonse za munthu wamkulu zimawerengedwa mozungulira mamiligalamu 30. M'malo ena azachipatala, kumbali ina, kudya tsiku lililonse kwa 75 milligrams ya silicon kumalimbikitsidwa.

Ma gramu 100 a mapira a bulauni ali kale ndi ma 500 milligrams a silicon mu mawonekedwe a silicic acid - ngakhale kuti mfundo zake zimatha kusiyana kwambiri kutengera malo olima. Kotero magalamu 15 a mapira a bulauni amatha kupereka kale silicon yomwe ikufunidwa tsiku ndi tsiku (ngati silicon ikhoza kusungunukanso kuchokera ku mapira a bulauni panthawi ya chimbudzi, zomwe siziyenera kuyembekezera, kotero kuti magwero ena a silicon ayenera kudyedwa nthawi zonse, monga momwe amachitira. monga oats, monga tafotokozera posachedwa).

Mbewu zodziwika bwino monga rye ndi tirigu zimangopereka kachitsulo kakang'ono ka 0.06 ndi 0.11 milligrams pa 100 magalamu. Mapira agolide, omwe amasenda, ayenera kukhala ndi ma milligrams 0.36 pa magalamu 100 okha. Zinthu zili bwinoko ndi oats, omwe amati ali ndi mamiligalamu 11 a silicon mu mawonekedwe a oat flakes.

Silicon imathandizira kwambiri kukula kwa tsitsi ndi zikhadabo m'matupi athu. Chifukwa chake, kumwa pafupipafupi mapira a bulauni kumatha kugwiritsidwanso ntchito pochiza zikhadabo komanso kutha kwa zikhadabo.

Silicon ndi yabwino kwa khungu, tsitsi, ndi misomali

Bamboyo anazindikira msanga, kale silizoni (kapena silicic acid) asanatulukire, kuti mapira amalimbitsa khungu, tsitsi, ndi zikhadabo, mwachitsanzo, B. amaletsa kuthothoka kwa tsitsi ndi kulimbikitsa kufooka, kufooka kwa minofu ndi zikhadabo. Ndi kukula, silicic acid zomwe zili mu minofu zimachepa.

Kafukufuku wa ku Germany ku yunivesite ya Hamburg-Eppendorf ndi amayi a 55 adawonetsa kuti silica imatha kusintha tsitsi. Ophunzirawo adadya supuni imodzi ya silicon gel tsiku lililonse kwa miyezi isanu ndi umodzi ndipo makulidwe a tsitsi adakwera ndi 1 peresenti.

The trace element silicon imakhala ndi zotsatira zabwino pazolumikizana ndi mafupa chifukwa silicon imathandizira kupanga mafupa ndi cartilage, pakati pa zinthu zina.

Brown mapira kwa arthrosis

Choyamba, silicon imapangitsa kuti minofu yolumikizana ikhale yolimba ndipo motero, pamodzi ndi calcium, imathandizira kwambiri mafupa ndi mafupa. Kafukufuku wasonyeza kuti mwa anthu omwe amaperekedwa bwino ndi silicon, mafupa ochepa amathyoledwa ndipo ambiri adamangidwa.

Kuchuluka kwa silicon kumawonjezera, kumapangitsa kuti mafupa azikhala olimba. Izi zimachitika chifukwa silicon imathandizira kusungidwa kwa calcium m'mafupa. Ngakhale kuti calcium imalimbitsa mafupa, silicon imapereka mphamvu yofunikira. Kuphatikiza apo, silicon ndi chinthu chofunikira kwambiri chomangira cha cartilage mass.

Panthawi imodzimodziyo, silicon imatengedwa kuti ndi chinthu chomwe chimalepheretsa kutupa, ndipo popeza nyamakazi ya osteoarthritis nthawi zambiri imatsagana ndi magawo otupa, katunduyu amachepetsanso zizindikiro za osteoarthritis.

Nzosadabwitsa kuti anthu ambiri amafotokoza kusintha kwa zizindikiro zawo za arthrosis, cellulite yawo (kufooka kwa minofu yolumikizana), kapena thanzi lawo la mano akamamwa mapira a bulauni tsiku lililonse.

Brown mapira mu arteriosclerosis

Makoma a mitsempha yathu amakhala ndi silicon yambiri. Ngati pali kusowa kwa silicon, kusowa uku - pamodzi ndi kusowa kwa vitamini C - kungayambitse makoma a mitsempha ya magazi. Zotsatira zake ndi mavuto a mtima ndi arteriosclerosis (kuuma kwa mitsempha).

Inde, mapira a bulauni samangopereka silicon, komanso ulusi wa zakudya zomwe zimadziwika kuti zimachepetsa mafuta a m'magazi (triglycerides, cholesterol), kotero kuti arteriosclerosis ndi matenda ena a mtima ndi mitsempha amatha kupewedwa motere.

Brown Millet for Alzheimer's Prevention

Kuphatikiza apo, maphunziro angapo - mwachitsanzo B. ku Keele University ku England - kuti silicon imachepetsa chiopsezo cha Alzheimer's chifukwa imateteza ubongo ku aluminiyamu. Aluminiyamu akuganiziridwa kuti akutenga nawo gawo popanga zolembera zowononga muubongo wa odwala a Alzheimer's.

Brown mapira amathandiza pamene pali kusowa kwa silicon

Ali wamng'ono, munthu amakhalabe ndi silicon. Ndi kukula, komabe, zomwe zili mu silicon mu minofu zimachepa mosalekeza, zomwe zingadziwonetsere m'madandaulo ambiri.

Tatchulapo kale zina monga cellulite, arteriosclerosis, ndi mavuto a mafupa. Zizindikiro zina za kuperewera kwa silicon zimatha kukhala mitsempha ya varicose, zotupa, makwinya, kuwonongeka kwa chimbale, chizolowezi chowonjezeka cha fractures, kusokonezeka kwa magazi, chizungulire, ndi zina zambiri.

Muzochitika izi, zakudya ziyenera kukhala zambiri za silicon. Ngakhale zimanenedwa mobwerezabwereza kuti zakudya zomwe zimadya nthawi zonse zimakhala ndi silicon mokwanira, zomwe zili mu silicon zimadalira kwambiri nthaka yabwino, pamtundu waulimi (organic kapena ayi), ndipo potsiriza, makamaka pamlingo wa mafakitale. chakudya.

Popeza zakudya zoyambilira za silicon (tirigu) zimadyedwa mu mawonekedwe okonzedwa kwambiri monga gawo lazakudya zamakono (ufa woyera ndi zinthu zopangidwa kuchokera pamenepo) ndipo kukonzaku kumachotsa gawo lalikulu la silicon yomwe ili mkati mwake, izi zitha kuyambitsa kusowa kwa silicon.

Chochititsa chidwi n'chakuti, akuti zizindikiro za kuchepa kwa silicon sizidziwika. Pa nthawi yomweyi, kukhalapo kwa zizindikiro zofala zomwe tazitchula pamwambapa (zofooka zowonongeka, cellulite, mitsempha ya varicose, arteriosclerosis, etc.) sizimatsutsidwa - sizimangokhala ndi kusowa kwa silicon. Kusiyidwa bwanji!

Zachidziwikire, kusowa kwa silicon sizomwe zimayambitsa mavuto azaumoyo, koma ndizofunikira kwambiri. Ngati mumawadziwa komanso ngati muchotsa kuperewera kwa silicon, chinthu chowopsa chingathe kuthetsedwa.

Gwero la mowa wa silicon?

M'nkhaniyi, ndizomvetsa chisoni kuti mowa ndi chimodzi mwazinthu zofunika kwambiri za silicon, makamaka kwa amuna ambiri. Komabe, osati chifukwa mowa ungakhale ndi silicon wochuluka, koma chifukwa ambiri omwe amamwa mowa samadya zakudya zina zilizonse zomwe zimakhala ndi silicon, koma amamwa mowa wambiri kotero kuti zomwe zili mu silicon zimawonjezeranso.

Chitsime chamadzi ichi cha silicon sichimalimbikitsidwa chifukwa cha mowa wake. Mowa umawonjezeranso kuchuluka kwa uric acid m'magazi, zomwe zimatha kukulitsa chiwopsezo cha gout.

Ngakhale zimanenedwa kuti kuyamwa kwa silicon ku mowa kumakhala kwabwino kwambiri, kuchuluka kwa mayamwidwe a silicon kuchokera kumbewu akadali 50 peresenti ndipo motero ndikokwanira komanso kokwanira. Choncho timalimbikitsa kuphatikiza mapira a bulauni kapena oats muzakudya kuti tipereke silicon, monga onse - ngakhale pang'ono - osati kupereka zambiri za silicon komanso kuchuluka kwa zakudya zina zapamwamba komanso micronutrients, popanda kumwa mowa kapena zofanana. kulipira.

Brown mapira ali wolemera mu yachiwiri zomera zinthu

Ngakhale zosakaniza zonsezi ndi zopindulitsa, mapira a bulauni amafotokozedwa mobwerezabwereza kuti ndi ovulaza. Chifukwa ndi mfundo imeneyi yomwe yabweretsa mapira a bulauni - ndi zinthu zambewu zonse - kutsutsidwa kwakukulu. Mawu a Federal Food Research Institute (BFEL) nthawi zambiri amatchulidwa, omwe amati mapira a bulauni amatha kuchepetsa kupezeka kwa zinthu zina.

Monga momwe zimakhalira nthawi zambiri, ndi za mbewu zachiwiri. Izi zitha kukhala m'zigawo zakunja za mapira a bulauni, omwe amachokera ku chomera, mwachitsanzo, Kupangidwa ndi cholinga chothamangitsa zilombo zomwe siziyenera kudyedwa ndi anthu. Zinthu zomwe zikufunsidwazo ndi ma polyphenols (phenolic acid, flavonoids, tannins) ndi phytic acid.

Brown mapira amateteza ku ma free radicals

Mutha kudziwa mawu akuti polyphenols mwanjira ina, yomwe ndi yabwino kwambiri. Polyphenols nthawi zambiri ndi zinthu za antioxidant zomwe zimatha kuteteza anthu kumitundu yosiyanasiyana komanso yoyipa kwambiri ya ma free radicals. Zotsatirazi zimagwira ntchito pafupifupi matenda onse osatha - kuphatikiza omwe tawalemba pamwambapa momwe tingathere zizindikiro za kuchepa kwa silicon.

Pano, tikugogomezeranso kuti matenda aakulu samangokhala chifukwa cha njira zowonongeka zomwe zimayambitsidwa ndi ma radicals aulere, koma izi ziri mulimonse - monga kusowa kwa silicon - zomwe zimakhudzidwa ndi chitukuko cha matenda. Ma anti-oxidative polyphenols amatha kuchedwetsa njira zoyipa za okosijeni.

Zoonadi, ma phytochemicals angakhalenso ovulaza nthawi zina, mwachitsanzo, ngati ali olekanitsidwa ndi kulowetsedwa mu mlingo waukulu. Zinthuzi zitha kukhalanso zovuta ngati wina angaganize zokhala ndi mapira a bulauni kuyambira pano.

Komabe, sizikhala ngati zimadyedwa ngati gawo la zakudya zosiyanasiyana komanso zachilengedwe. Apa ndi pamene ali opindulitsa kwambiri ndipo - popeza sali mbali ya zakudya zachizolowezi - amaimira gawo lofunika kwambiri pa thanzi la prophylaxis.

Mlingo wotetezeka wa mapira: 1 mpaka 4 supuni tsiku lililonse

Phytic acid - chinthu china chomera chachiwiri mu mapira a bulauni - akuti amapanga zinthu zokhala ndi mchere, makamaka calcium, magnesium, iron, ndi zinc, kotero kuti mcherewu sungathenso kutengedwa ndi thupi koma amachotsedwa osagwiritsidwa ntchito.

Kaya phytic acid ingayambitse kuchepa kwa mchere chifukwa cha katunduyu zimadalira kuchuluka kwa phytic acid yomwe imalowetsedwa komanso kuchuluka kwa mchere womwe umalowetsedwa nthawi imodzi.

Choncho amanenedwanso kuti phytic acid ikhoza kuyambitsa kuchepa kwa mchere ngati idyedwa mochuluka, monga momwe zingathere, mwachitsanzo, ndi zakudya zomwe zimakhala ndi soya zokha.

Koma ngati wina adya supuni 1 mpaka 4 ya ufa wa mapira wofiirira, mapira a bulauni, mapira a bulauni, kapena mphukira za bulauni tsiku lililonse, ndiye kuti ichi ndi gawo lochepa la chakudya chatsiku ndi tsiku ndipo ndithudi si chakudya chathunthu chimene tingachiyerekezere ndi chakudya cha tsiku ndi tsiku. zakudya zoyera za soya, kotero kuti chiopsezo cha kuchepa kwa mchere chikhoza kuthetsedwa pankhaniyi.

M'malo mwake, monga taonera pamwambapa, mapira a bulauni amapereka mchere wochuluka kwambiri, zomwe zikutanthauza kuti mwamsanga komanso modziyimira pawokha amawongolera mapangidwe ovuta omwe amayamba chifukwa cha phytic acid.

Phytic acid imayang'anira kuchuluka kwa shuga m'magazi

Panthawi imodzimodziyo, tsopano zapezeka kuti phytic acid imakhalanso ndi zinthu zabwino. Kumbali ina, akuti ali ndi mphamvu yoteteza khansa m'chigayo ndipo, kumbali ina, imalepheretsa kusweka kwa wowuma m'thupi, zomwe zingapangitse kuti shuga wamagazi achuluke pang'ono.1,2 ,

Phytic acid - monga ma polyphenols - atha kukhala vuto ngati mungafune kudya mapira a bulauni kuyambira pano.

Komabe, monga gawo la zakudya zopatsa thanzi komanso zosiyanasiyana, phytic acid imadyedwa muzochepa (zochepa) zomwe zingakhale ndi zotsatira zabwino kwambiri.

Brown mapira mbande popanda phytic asidi ndi opanda tannins

Komabe, omwe sanapindulebe ndi ubwino wa mapira a bulauni chifukwa cha phytic acid ndi zinthu zina zamasamba (monga ma tannins) akhoza kugwera pa mbande za bulauni ndi chikumbumtima choyera.

Pakumera, phytic acid ndi tannins zimaphwanyidwa. Panthawi imodzimodziyo, ubwino ndi kupezeka kwa zosakaniza zina zingathe kupititsidwa bwino ndi ndondomeko ya enzymatic. Njira zambiri za kagayidwe kachakudya zimachitika mumbewu yamapira. M'kati mwa izi, mavitamini - vitamini E mpaka 100 peresenti - ndipo mapuloteni ndi mafuta amasandulika kukhala ofunikira kwambiri. Mchere wa njere za mapira zimasungidwa, ndi bioavailability - mwachitsanzo B. yachitsulo mpaka 50 peresenti - imawonjezeka.

Mutha kumera nokha mbande za bulauni. Mukhozanso kugula zouma. Amawumitsidwa ndi mpweya pang'onopang'ono ndi wopanga pa kutentha kochepa (pafupifupi. 25 digiri Celsius) choncho amapezeka mumtundu womwewo wa zakudya zosaphika. (Kuti mukhale otetezeka, fufuzani ndi wopanga za izi ngati chizindikirocho chilibe izi).

Pangani mbande za brown mapira nokha

Tsoka ilo, mapira opukutidwa monga mapira wagolide sangathenso kumera, koma mapira a bulauni ndi oyenera kwambiri pa izi. Mukamagula, onetsetsani kuti zotengerazo zalembedwa kuti "germinable". Mutha kugwiritsa ntchito botolo lomera komanso chomera.

• Zilowerereni mbewu za mapira m'madzi kwa maola anayi.
• Kukhetsa madzi ndikutsuka njere za mapira pansi pa madzi oyenda.
• Ikani njere za mapira mu chomera chanu kapena mtsuko womera.
• Tsopano muzimutsuka mbewuzo ndi madzi 2 mpaka 3 pa tsiku. Ngati mukugwiritsa ntchito chipangizo chomeretsa chokhala ndi thireyi, tsitsani madzi mu tray ndikutsuka thireyi bwino.
• Kumera kumatenga masiku atatu mpaka 3. Ngati nyongolosiyo ndi yayikulu kuwirikiza katatu kuposa mapira okha, mapira amatha kukolola.
• 10 g mbewu zimatulutsa pafupifupi 30 g zikumera.
• Sambani mphukira za mapira bwino pansi pa madzi oyenda musanadye.
• Mutha kusunga mphukira za mapira mu mbale yophimbidwa mufiriji kwa masiku atatu.

Chinsinsi cha silicon chokhala ndi mapira a bulauni

Chinsinsi chabwino chomwe chimapereka silicon yambiri pakhungu lathanzi, tsitsi lalitali, zikhadabo zolimba, mfundo zolimba, ndi minofu yolimba yolumikizana ndipo imatha kudyedwa kamodzi kapena kawiri patsiku ndi izi:

Sakanizani supuni 1 mpaka 2 ya mapira a bulauni kapena mapira a bulauni, supuni imodzi ya oats (kapena oats watsopano), ndi zoumba zochepa / sultana ndi madzi pang'ono, kusiya kuti zilowerere kwa mphindi 1 ndikuyambitsa apulo watsopano. .

Sangalatsidwani ndi chakudya chanu!