Mbewu za Dzungu - Zakudya zomanga thupi zambiri

Mbeu za dzungu - kaya zokazinga kapena zaiwisi - zimakoma mtedza, zonyezimira, komanso zonunkhira. Amadyedwa ngati chokhwasula-khwasula, kuwaza pa saladi, kuwonjezeredwa ku mbale za mpunga, kapena kusakaniza mkate ndi mtanda wa mpukutu.

Mbewu za Dzungu Zobiriwira - Chithandizo Chachilengedwe Pachikhodzodzo ndi Prostate

Mbewu za dzungu zobiriwira zomwe zitha kugulidwa kulikonse ndi mbewu za (Styrian) dzungu lamafuta (Cucurbita pepo). Dzungu mbewu mafuta nawonso mbamuikha kwa iwo. Njerezi sizifunika kukumbidwa chifukwa zilibe zipolopolo chifukwa cha kusintha komwe kunachitika zaka zana zapitazo.

Mbeu zobiriwira za dzungu zimamva zokometsera kwambiri, kotero kuti kudya kwawo - kaya ndi chakudya kapena mankhwala - ndikosangalatsa kwenikweni. Ndipo popeza njere za dzungu ndi mankhwala azikhalidwe a chikhodzodzo ndi matenda a prostate, pakadali pano, mankhwalawa sakhala owawa, koma okoma kwambiri.

The zakudya mtengo wa dzungu mbewu

Monga momwe zimakhalira ndi mbewu, mbewu za dzungu zimakhalanso ndi mafuta ambiri. Komabe, awa ndiwo makamaka mafuta acids athanzi omwe amakhudza mtima, mitsempha yamagazi, ndi ubongo. Mbeu za dzungu zilinso ndi mapuloteni apamwamba kwambiri komanso zopatsa mphamvu zochepa. Zakudya zopatsa thanzi za 100g za mbewu za dzungu zouma ndi motere:

• 1.1 magalamu amadzi
• 48.4 magalamu a mafuta
• 37.1 g mapuloteni
• 2.9 g chakudya (omwe 1 g Shuga: 85 mg shuga ndi 71 mg fructose)
• 9 g CHIKWANGWANI (1.8 g sungunuka m'madzi ndi 7.2 g ulusi wosasungunuka m'madzi)

Ma calories a Mbewu za Dzungu

100 g ya njere za dzungu zili ndi 590 kcal (2,468 kJ), chifukwa chake sizosadabwitsa kuti adatsutsidwa kwanthawi yayitali ngati zakudya zonenepa. Inde, simungadye 100 g ya njere za dzungu ndipo ngati mudya 30 g ndi "kokha" 177 kcal. Komabe, nthangala za dzungu zimakhala ndi zopatsa mphamvu zofanana ndi tchipisi, koma zimakhala zathanzi!

Mbeu za dzungu si zakudya zonenepa

Ngakhale zili ndi ma calorie ambiri, njere za dzungu sizimanenepa. Mwachitsanzo, kafukufuku wapadziko lonse wazaka 5 wokhudza anthu 373,293 azaka zapakati pa 25 mpaka 70 anasonyeza kuti kudya mtedza wochuluka kwenikweni kunali kogwirizana ndi kuchepa kwa kunenepa kwambiri komanso kutsika kwa chiwopsezo cha kunenepa kwambiri kapena kunenepa kwambiri.

Chifukwa chake sichinamveke bwino. Ofufuza amalingalira kuti mtedza ndi mbewu zimakupangitsani kukhala okhuta kwa nthawi yayitali kwambiri. Kuwonjezera apo, mpaka 20 peresenti ya mafuta a m’mbewu sangatengeke n’komwe ndi thupi, choncho m’zochita zake, sakhala ndi ma calories ochuluka monga momwe amawonekera papepala.

Mndandanda wa glycemic wa mbewu za dzungu

Glycemic index (GI) ya mbewu za dzungu ndi 25. Makhalidwe mpaka 55 amaonedwa kuti ndi otsika, zomwe zikutanthauza kuti mbewu za dzungu sizikhala ndi zotsatirapo pa kuchuluka kwa shuga m'magazi. M'zochita, komabe, mtengo wa GI siwofunika kwenikweni, chifukwa nthawi zonse umatanthawuza 100 g yamafuta m'zakudya zomwe zimafunikira - mosasamala kanthu za kuchuluka kwa ma carbohydrate pa 100 g ya chakudya ndi kuchuluka kwa fiber muzakudya.

Miyezo ya glycemic load (GL), kumbali ina, ndiyowona. Chifukwa izi zimatanthawuza kuchuluka kwa ma carbohydrate omwe amapezeka pakudya ndipo zomwe zili ndi fiber zimaphatikizidwanso. Mbeu za dzungu zimangokhala ndi GL ya 3.6, pamene tchipisi tatchula kale ndi pafupifupi 30. Zigoli mpaka 10 zimaonedwa kuti ndizochepa, ziwerengero kuyambira 11 mpaka 19 ndi zapakati, ndipo ziwerengero 20 ndi pamwamba ndizokwera. Zotsatira zake, mbewu za dzungu ndizomwe zimapatsanso anthu odwala matenda ashuga amtundu wa 2 komanso anthu onse omwe amafunikira kuchuluka kwa shuga m'magazi, zomwe ziyenera kukhala choncho pakuchepetsa thupi komanso matenda onse osatha.

Mbeu za dzungu za odwala matenda ashuga amtundu wa 2

Ofufuza aku Brazil adachita kafukufuku woyendetsedwa ndi placebo mu 2018 kuti afufuze ngati mbewu za dzungu ndi flaxseed zimathandizira kusintha kwa shuga wamagazi a postprandial (shuga wamagazi mutatha kudya).

Gulu lina linalandira zakudya zosakaniza za ma carbohydrate popanda mbewu (zowongolera kapena gulu la placebo) kwa masiku atatu, ndipo lina linalandira chakudya cha 65 g ya njere za dzungu kapena linseed m'malo mwake. Zakudya zoyesedwa zinali ndi michere yofananira. Zinapezeka kuti dzungu nthanga si kuonjezera mlingo wa shuga m'magazi mwa njira iliyonse, koma akhoza ngakhale kuchepetsa kwambiri choncho ndi zokhwasula-khwasula abwino kwa odwala matenda a shuga kapena akhoza kusakaniza monga pophika mu zakudya zina.

Mbewu za dzungu zimapereka mapuloteni apamwamba kwambiri

Kamwenyedwe kakang'ono ka njere za dzungu (30 g) kumakupatsani kale pafupifupi 10 g ya mapuloteni. Izi ndizoposa 15 peresenti ya mapuloteni a tsiku ndi tsiku kwa munthu wolemera mapaundi 70. Komabe, mbewu za dzungu sizimangopereka kuchuluka, komanso zabwino. Chifukwa puloteni yambewu ya dzungu imakhala ndi mtengo wopitilira 816 pazamasamba. Poyerekeza: Mtengo wachilengedwe wa mazira a nkhuku ndi 100, wa ng'ombe 92, ndi tchizi 85.

Mtengo wachilengedwe wa puloteni ndiwokwera kwambiri, m'pamenenso mapuloteni ake amafanana kwambiri ndi mapuloteni amunthu, mwachitsanzo, kuchuluka kwa ma amino acid ndi kusakanikirana kwa ma amino acid omwe ali nawo kumafanana.

Puloteni yomwe ili mu njere za dzungu imaperekanso ma lysines ambiri, amino acid omwe amakhala ochepa m'mitundu yambiri ya tirigu. Choncho njere za dzungu ndizowonjezera kwambiri ku mapuloteni a tirigu - mwachitsanzo. B. mu mawonekedwe a dzungu mbewu mkate.

Ma amino acid tryptophan ofunikira amapezekanso mochulukira mu njere za dzungu, zomwe ndizosiyana kwenikweni chifukwa ngakhale zakudya zambiri zanyama zokhala ndi mapuloteni sizipereka tryptophan yochuluka ngati njere za dzungu.

Mavitamini a mbewu za dzungu

Chifukwa china chomwe mbewu za dzungu zimakhala zathanzi zitha kukhala chifukwa cha kuchuluka kwa mavitamini a gulu B monga mavitamini B1 ndi B3.

The mchere wa dzungu mbewu

Mchere womwe uli m'mbewu za dzungu ndi wosangalatsa. Chifukwa mbewu zobiriwira ndi "mapiritsi a mchere" abwino kwambiri. Izi zikutanthauza kuti ngati mumadya nthangala za dzungu nthawi zonse, pali kuthekera kwakukulu kuti mudzapatsidwa bwino kwambiri mchere anayi omwe amapezeka makamaka mumbewu za dzungu: magnesium, zinki, mkuwa, ndi chitsulo. Gawo la njere za dzungu (30 g) limakwirira kale:

• 23 peresenti ya zofunikira za zinc (30 g ili ndi 1.9 mg ya zinki)
• 12 peresenti ya chitsulo chofunika (30 g ili ndi 1.5 mg chitsulo)
• 26 peresenti ya magnesium yofunika (30 g ili ndi 89.4 mg magnesium)
• 21 peresenti ya mkuwa wofunikira (30 g uli ndi 261 µg zamkuwa)

The phytochemicals mu mbewu dzungu

Kuphatikiza pazakudya monga vitamini B1 ndi magnesium, mitundu yambiri ya antioxidant yachiwiri yamafuta imayambitsa mphamvu yakuchiritsa ya mbewu za dzungu. Izi zikuphatikizapo:

• phenolic acid (monga coumaric acid, ferulic acid, sinapic acid, vanillic acid, syringic acid)
• Lignans (phytoestrogens)
• Phytosterols (mwachitsanzo, beta-sitosterol, sitostanol, ndi avenasterol)
• Carotenoids (mwachitsanzo, beta-carotene, lutein, flavoxanthin, luteoxanthin)

Mbeu za dzungu zimateteza kusabereka komwe kumachitika chifukwa cha chemotherapy

Zakudya za botanicals zomwe zatchulidwazi ndi zamphamvu kwambiri kotero kuti ngakhale-pamodzi ndi ginger extract-zimapatsa thupi chitetezo ku zotsatira zoipa za mankhwala omwe amagwiritsidwa ntchito pa chemotherapy.

Mwachitsanzo, mankhwala a cyclophosphamide (CP) amadziwika kuti amapangitsa odwala kukhala osabereka. Mwa amuna, umuna wambiri umafa panthawi ya chithandizochi ndipo otsalawo amalephera kuyenda. Kafukufuku wa zinyama awonetsa kuti kusakaniza kwa mbeu ya dzungu ndi ginger kumapangitsa kuti umuna ukhale wabwino komanso kuti ukhale wolimba.

dzungu ndi mafuta a dzungu

Mbeu za dzungu ndizomwe zimagulitsa kwambiri mafuta ofunikira. Mafuta a mbewu za dzungu amakhala ndi 80 peresenti ya mafuta acids osakwanira. Pafupifupi 35 peresenti ya izi ndi monounsaturated fatty acids (oleic acid) ndi 45 peresenti ya polyunsaturated mafuta acids (linoleic acid, omega-6 fatty acids). Zomwe zili mu alpha-linolenic acid, omega-3 mafuta acid, ndi 2 peresenti.

Ma phytosterols omwe ali ndi phindu pa prostate ndi chibadwa (androgenetic) tsitsi lotayika ali mu mafuta a mbewu za dzungu. Zimanenedwa kuti DHT (dihydrotestosterone) imayambitsa mavuto onsewa. Chifukwa kuchuluka kwa seramu ya DHT, m'pamenenso prostate imakula kwambiri ndipo tsitsi limagwera mwachangu m'ma genetic predisposition.

Komabe, ma phytosterols amalepheretsa ntchito yotchedwa 5-alpha-reductase, puloteni yomwe nthawi zambiri imasintha testosterone kukhala DHT (dihydrotestosterone), kutanthauza kuti imawonjezera mlingo wa DHT. Ngati enzyme yaletsedwa, mlingo wa DHT umatsika, prostate imatha kuchira ndipo tsitsi limayimitsidwa.

Dzungu mbewu ya dzungu motsutsana ndi tsitsi la akazi

Mafuta a dzungu atha kukhala othandiza osati kutayika tsitsi lachimuna komanso kutayika kwa tsitsi lachikazi, monga kafukufuku wamaphunziro makumi asanu ndi limodzi omwe adayesedwa mu 2021. Makumi atatu a iwo anapaka mafuta a dzungu m'mutu mwawo kwa miyezi itatu, ndipo ena makumi atatu ndi asanu% minoxidil thovu (ogulitsidwa ngati Rogaine). Pamapeto pa phunziroli, zidapezeka kuti mafuta ambewu ya dzungu anali abwino pakulimbikitsa kukula kwa tsitsi ngati minoxidil. Komabe, omalizawo anali ndi zotsatirapo zambiri poyerekeza ndi mafuta a dzungu, mwachitsanzo. B. Mutu, kuyabwa, ndi kuchuluka kwa tsitsi kumadera ena a thupi.

Momwe mungagwiritsire ntchito mafuta a dzungu kuti muwonongeke tsitsi

Pakani pang'onopang'ono mafuta ambewu ya dzungu m'malo omwe akhudzidwa amutu ndi tsitsi. Kenako valani chipewa chosambira ndikusiya chigoba cha tsitsi kwa maola atatu. Tsitsi ndiye limatsukidwa monga mwa nthawi zonse. Mafuta ayenera kugwiritsidwa ntchito osachepera 3 pa sabata kwa miyezi iwiri. Zodabwitsa ndizakuti, zotsatira zabwino zikhoza kutheka ngati dzungu mbewu mafuta ntchito kunja ndi mkati.

Mbewu za dzungu motsutsana ndi kutayika kwa tsitsi

Monga tafotokozera kale, iyeneranso kukhala dihydrotestosterone (DHT) yomwe imayambitsa kutayika kwa tsitsi pa nkhani ya kutayika kwa chibadwa. Popeza mafuta a dzungu amachepetsa milingo ya DHT, tikulimbikitsidwa kutenga supuni ya tiyi ya mafuta a dzungu oziziritsa ozizira katatu patsiku kapena kudya pang'ono pang'ono njere za dzungu katatu patsiku kuti zithandizire kutayika tsitsi.

Kafukufuku woyendetsedwa ndi placebo wa 2014 - omwe tidawafotokozera mwatsatanetsatane apa - adapeza kuti kutenga mafuta ambewu ya dzungu kungayambitse kuwonjezeka kwa tsitsi la 40%.

Pankhani ya kutayika kwa tsitsi la chibadwa, mutha kutenga supuni ya mafuta a dzungu tsiku lililonse kapena kungokonzekera saladi yanu ya tsiku ndi tsiku ndi mafuta a dzungu.

Kuphatikiza pa mafuta ochiritsa, mbewu za dzungu zilinso ndi mapuloteni apamwamba kwambiri: mapuloteni ambewu ya dzungu.

Mbewu za dzungu zimathandizira pakukulitsa kwa prostate

Mbeu za dzungu zingakhalenso zothandiza pankhani ya kukula kwa prostate (BPH = benign prostatic hyperplasia), kutanthauza kuteteza chinthu choterocho kapena kuchepetsa kwambiri BPH yomwe ilipo - monga momwe kafukufuku wachipatala osiyanasiyana asonyezera.

Mu BPH, prostate imakulitsidwa, zomwe zingayambitse vuto la kukodza (chibwibwi), kulakalaka kukodza pafupipafupi (kuphatikizapo usiku), ndi matenda a chikhodzodzo mobwerezabwereza.

Mu 2009, ofufuza aku Korea adawonetsa zotsatira zabwino zamafuta ambewu ya dzungu pa prostate mu kafukufuku woyendetsedwa ndi placebo (1). Pafupifupi odwala 50 omwe ali ndi BPH adatsatiridwa kwa nthawi yopitilira chaka. Odwalawo poyamba anali ndi mfundo zoposa 8 pa International Prostate Symptom Score (IPSS).

IPSS ndi mndandanda wazizindikiro zomwe zitha kuperekedwa 0 mpaka 5 mfundo kutengera kuuma kwawo. Munthu akakhala ndi mfundo zoposa 7 pa IPSS, BPH imatengedwa kuti ndi yoopsa kwambiri kuti ayambe kulandira chithandizo.

Ophunzirawo tsopano adalandira:

• kapena placebo (gulu A),
• Mafuta a Dzungu (320 mg patsiku - Gulu B),
• Mafuta a Palmetto (320 mg patsiku - Gulu C) kapena
• Mafuta a dzungu ophatikizana ndi mafuta a palmetto (320 mg patsiku - gulu D)

Ngakhale kuti palibe kuchepa kwa kukula kwa prostate komwe sikunawonedwe, ziwerengero za IPSS m'magulu B, C, ndi D zinatsika patangotha ​​miyezi itatu yokha. Ubwino wa moyo unakula kwambiri m'magulu onse atatu pambuyo pa miyezi isanu ndi umodzi posachedwa, koma osati m'gulu la placebo. Mu gulu D, mtengo wa PSA unatsikanso - mtengo umene sumangosonyeza mavuto a prostate koma ukhoza kusonyeza kutupa kwa prostate kapena khansa ya prostate.

Mu June 2011, ofufuza adalemba mu nyuzipepala ya Urologia Internationalis kuti mbewu za dzungu pa 15 peresenti ya kudya kwa caloric tsiku ndi tsiku zimatha kuchepetsa prostates pambuyo pa masiku 28 mu makoswe. Kudya njere za dzungu kunathanso kutsitsa mtengo wa PSA mu kafukufukuyu.

Zaposachedwa kwambiri ndi kafukufuku wa 2016 wochitidwa ku Kurpark Klinik ku Bad Nauheim, Germany. Amuna opitilira 1,400 omwe ali ndi BPH adatenga nawo gawo ndikumwa 5 g ya nthanga za dzungu kawiri patsiku, 500 mg wa makapisozi ambewu ya dzungu kawiri patsiku, kapena chowonjezera cha placebo.

Patapita miyezi 12, kunapezeka kuti dzungu mbewu Tingafinye analibe kwenikweni kwenikweni. Komabe, pagulu lomwe limadya njere za dzungu tsiku lililonse, ophunzirawo adachita bwino kwambiri kuposa gulu la placebo.

Mbewu za dzungu za chikhodzodzo chokwiya

Mbeu za dzungu zitha kugwiritsidwanso ntchito ngati chikhodzodzo chopsa mtima (chikhodzodzo chambiri) ndi chikhumbo chofuna kukodza pafupipafupi. Makamaka akazi amavutika ndi vutoli, lomwe nthawi zambiri limayamba pakati pa zaka makumi atatu ndi zisanu za moyo. Mu 2014, kafukufuku adapeza kuti kutenga 10 g ya mafuta a dzungu patsiku kumatha kubweretsa kusintha kwakukulu kwa chikhodzodzo chopsa mtima pakatha milungu 12.

Mbeu za dzungu zimachulukitsa milingo ya serotonin

535 mg ya tryptophan (yofunikira amino acid) imakhala mu 100 g ya njere za dzungu. Ngakhale nyama, yokhala ndi mapuloteni ambiri, sapereka tryptophan wochuluka (mwachitsanzo, ng'ombe imakhala ndi 242 mg ya tryptophan pa 100 g). Serotonin imapangidwa m'thupi kuchokera ku tryptophan. Katunduyu wa messenger ndiye amachititsa kuti tisangalale kwambiri kotero kuti kuchepa kwa serotonin kumatha kuyambitsa kukhumudwa. Ndipotu, mu 2018, kafukufuku ku yunivesite ya Cambridge adawonetsa kuti mbewu za dzungu zimatha kuthana ndi kupsinjika maganizo.

Usiku, timadzi ta melatonin timapangidwa kuchokera ku serotonin. Amatchedwanso mahomoni ogona ndipo amaonetsetsa kuti timatopa madzulo, timapuma komanso timagona usiku wonse. Ngati chamoyocho chili ndi serotonin yochepa kwambiri, zimakhala zovuta kupanga melatonin ndipo kugona kumatenga nthawi yayitali.

Chifukwa chake, kuchuluka kwa tryptophan ndikofunikira kuti mukhale ndi malingaliro oyenera komanso kugona bwino. Mbewu za dzungu zitha kukhala zothandiza modabwitsa apa, mwachitsanzo. Mwachitsanzo ngati mumadya njere za dzungu limodzi ndi ma carbohydrate omwe amagayidwa mosavuta (monga kachipatso kakang'ono) maola angapo musanagone.

Kafukufuku yemwe adasindikizidwa mu nyuzipepala ya Nutritional Neuroscience mu 2005 adawonetsa kuti njere za dzungu, zikadyedwa ndi gwero la chakudya chamafuta, zinali zogwira mtima pakupangitsa kugona ngati chithandizo chogona cha tryptophan.

Ofufuza omwewo adapeza zaka ziwiri pambuyo pake kuti mbewu za dzungu-kachiwiri, zodyedwa ndi chakudya (mu phunziroli ndi shuga woyera) -zingagwiritsidwe ntchito kwa anthu omwe ali ndi vuto la chikhalidwe cha anthu, kuchepetsa nkhawa kwambiri. Asayansi anamaliza ndi kunena kuti:

"Tryptophan yochokera ku mapuloteni monga mbewu za dzungu zophatikizidwa ndi chakudya chambiri cha glycemic chimayimira nkhawa yomwe ingakhalepo kwa iwo omwe ali ndi nkhawa".

Mapuloteni a Mbeu ya Dzungu: Abwino kuchiwindi

Mapuloteni a mbewu ya dzungu alinso ndi maubwino ena: amatha kukhala opindulitsa kwambiri pachiwindi. Malinga ndi ndemanga yomwe idasindikizidwa mu 2020, kudya mapuloteni ambewu ya dzungu kumatha kusintha ma enzymes a chiwindi omwe adakwera chifukwa cha kuledzera. Kuphatikiza apo, mapuloteni omwe ali mumbewu ya dzungu amawonjezera kuchuluka kwa ma enzymes a antioxidant amthupi, kumapangitsa antioxidant mphamvu, ndikuletsa kupsinjika kwa okosijeni, komwe kumapindulitsanso chiwindi.

Mbewu za dzungu zimachepetsa chiopsezo cha khansa ya m'mawere

Monga tafotokozera pamwambapa, mbewu za dzungu zili ndi phytoestrogens (lignans), zomwe zingachepetse chiopsezo cha khansa ya m'mawere mwa amayi, malinga ndi kafukufuku wa May 2012 m'magazini yotchedwa Nutrition and Cancer. Ofufuzawo adayang'ana zakudya za amayi opitilira 9,000 ndipo adapeza kuti omwe amadya zakudya zambiri zokhala ndi phytoestrogen sangadwale khansa ya m'mawere. Kuphatikiza pa njere za dzungu, zakudya zokhala ndi phytoestrogen zimaphatikizansopo mbewu za mpendadzuwa, flaxseed, ndi soya.

Mbewu za dzungu zimathamangitsa tizirombo

Mbeu za dzungu zimadziwikanso m'mankhwala azikhalidwe kuti zimatsuka matumbo - mwa anthu ndi nyama kotero eni ziweto nthawi zonse amasakaniza nthangala za dzungu muzakudya za akavalo ndi agalu awo kuti apewe tizirombo ta m'matumbo.

Mbewu za dzungu sizimangokhala ndi njira yodzitetezera ku nyongolotsi komanso zimakhala ndi machiritso achindunji. Mu kafukufuku wa 2012 ( Acta Tropica ), ofufuza adapeza kuti mbewu za dzungu, pamodzi ndi mtedza wa betel, zinathetsa matenda a tepiworm mu 79 peresenti ya omwe adatenga nawo mbali ndipo zinachititsa kuti ma tepi awonongeke. Kuphatikiza apo, pasanathe maola awiri, odwalawo anali atapanda mphutsi zamtundu uliwonse zimene anadwala nazo.

Ngati odwala adatenga mbewu za dzungu okha, pafupifupi 75 peresenti ya ophunzirawo adatha kutulutsa mphutsi zawo. Zinatenga maola 14 kuti mphutsi zonse zithe.

Kafukufukuyu adachitika chifukwa imodzi mwa mankhwala awiri othandiza kwambiri polimbana ndi nyongolotsi za tapeworm (praziquantel) imatha kuyambitsa khunyu ndipo ina (niclosamide) sipezeka m'zigawo zambiri zomwe zimakhala ndi majeremusi, kotero wina amafunafuna zololera komanso zopezeka mofala koma kumadera ambiri omwe amapezeka ndi tiziromboti. nthawi yomweyo njira zothandiza kwenikweni.

Makamaka kwa ana, mbewu za dzungu ndi chidwi chotsutsana ndi mbali. Chifukwa ana amakonda kutenga matenda a pinworms - ndipo njere za dzungu zimakoma kotero kuti zisadyedwe mosavuta.

Dzungu mbewu ngati zikumera

Mphukira zatsopano zimabzalidwa mosavuta kuchokera ku njere za dzungu. Ndikofunikira kuti mbewu za dzungu zopanda chipolopolo zigwiritsidwe ntchito polima. Chitani motere poweta:

• Zilowerereni njere za dzungu kwa maola 8 mpaka 12, ndiye kukhetsa madzi.
• Ikani njere za dzungu mumtsuko wophukira.
• Lolani njere zimere pa 18 mpaka 20 °C ndikuzithirira 2 mpaka 3 pa tsiku.
• Kololani zophukira pambuyo pa 2 mpaka masiku atatu, apo ayi, zidzalawa zowawa.
• Mukhoza kusunga mphukira mufiriji kwa masiku 1 mpaka 2.

Mtedza wa dzungu umakhala wokoma kwambiri pa mkate wothira mafuta (wodzaza), mu saladi, muzamasamba, kapena muzamasamba.

Kugula mbewu za dzungu

Ndi kapena opanda chipolopolo, yaiwisi, yokazinga kapena mchere: Mbeu za dzungu zimapezeka mumitundu yosiyanasiyana m'masitolo akuluakulu, m'masitolo ogulitsa zakudya, ndi m'masitolo ogulitsa zakudya chaka chonse. Pogula zinthu, onetsetsani kuti zolongedzazo sizinawonongeke komanso kuti tsiku lotha ntchito silinadutse. Ngati mukufuna kuchita popanda zinthu zoipa, muyenera kudalira organic khalidwe.

Mbeu za dzungu zimasunga mankhwala ophera tizilombo

Dzungu limakhala ndi mphamvu yotengera poizoni monga fungicide hexachlorobenzene (HCB) yoipitsa ndi carcinogenic (HCB) ndi mankhwala ena osungunuka ndi mafuta ochokera kunthaka ndi mpweya. Popeza mankhwala ophera tizilombo amasungidwa m'gawo lamafuta ambewu, pamapeto pake amapezekanso m'mafuta ambewu ya dzungu.

Ngakhale HCB sanavomerezedwe mu EU ndi Switzerland kwa nthawi yaitali, maungu, kumene mbewu ndi kenako mafuta a dzungu mbewu analandira, tsopano wakula padziko lonse lapansi, koma koposa zonse China ndi India, kumene ntchito. mankhwala ophera tizilombo amadziwika kuti sangadulidwe.

Mafuta a dzungu aku Austria ochokera ku China

Monga zadziwika kale kuchokera ku mafuta a azitona a ku Italy, palinso mafuta a dzungu pamsika omwe amati amachokera ku Austria, zomwe pamapeto pake samachita. Mu 2012, magazini yoyeserera yaku Austria Verbraucher idasanthula mafuta 30 ambewu ya dzungu ndipo idapeza kuti ngakhale mafuta okhala ndi malo otetezedwa samatsimikizira mtundu wa Austrian.

Pamafuta ambiri omwe adawunikidwa, mbewu za dzungu zomwe zidakonzedwa kuti izi sizinabwere konse kapena zidangochokera ku Austria. Mafuta 11 okha anali "a ku Austrians enieni". Kuphatikiza apo, mafuta a dzungu a 3 okhala ndi malo otetezedwa adawululidwa, omwe sanabwere kuchokera ku Austria komanso anali ndi mankhwala ophera tizilombo omwe saloledwa ku Austria.

Zindikirani ubwino wa mafuta a dzungu

Kodi mungasiyanitse bwanji mafuta apamwamba a dzungu kuchokera ku kutsanzira koyipa kuchokera kunja? Ngati mudakondapo mafuta ambewu ya dzungu, ndiye kuti mukudziwa zomwe akuyenera kulawa ndikuwoneka ngati:

• Mtundu: wobiriwira kwambiri
• Kusasinthasintha: wandiweyani
• Kukoma: Nutty (osawawa konse!)

Monga wogula, mutha kugwiritsanso ntchito mtengowo ngati chitsogozo. Mwachitsanzo, mitengo yampikisano nthawi zambiri imasonyeza ku China. Yembekezerani kulipira pafupifupi ma euro 30 pa lita imodzi pazogulitsa zabwino kwambiri zachigawo.

Kusungirako njere za dzungu

Poyerekeza ndi mbewu zina, mbewu za dzungu zimakhala zofewa komanso zimagwidwa ndi nkhungu zoopsa. Ngati muwasunga kwa nthawi yayitali, mafuta ochuluka a maso amatanthauzanso kuti amakhala ophwanyika ndipo amawononga. Choncho, posunga, muyenera kuonetsetsa kuti njere za dzungu zasungidwa pamalo amdima, ozizira komanso owuma.

Ndibwinonso kuti musatseke mpweya (mu chidebe chotsekedwa monga chosungira chakudya kapena mtsuko wosungira). Mwanjira imeneyi, mumaonetsetsa kuti mbewu za dzungu zimakhala zatsopano ndipo sizitaya fungo lake. Nthawi yosungira ndi pakati pa miyezi 3 ndi 4.

Kusungirako dzungu mbewu mafuta

Mofanana ndi mbewu, mafuta a dzungu ndi ofunika kwambiri. Pankhani yosunga, kumbukirani izi:

• Sungani mafuta ambewu ya dzungu pamalo ozizira komanso amdima.
• Botolo losatsegulidwa likhoza kusungidwa kwa chaka chimodzi.
• Mafuta otsegula ambewu ya dzungu ayenera kugwiritsidwa ntchito mkati mwa masabata 6 mpaka 12.
• Mafuta a dzungu ndi abwino kwa mbale zozizira.
• Ngati mafuta atenthedwa pamwamba pa 120 ° C, mafuta a unsaturated mafuta acids amavutika.

Mbeu za dzungu zokazinga zilinso zathanzi

Mbewu za dzungu zokazinga zimakoma kwambiri. Koma funso limabuka ngati kuwotcha sikukhala ndi zotsatira zoyipa pazosakaniza. Mu 2021, ofufuza aku China adafufuza zotsatira za kuwotcha (pa 120, 160 ndi 200 ° C kwa mphindi 10), mwachitsanzo. pa zomwe zili mu phytochemicals, zomwe zimakhala ndi antioxidant katundu, mafuta acids, ndi mapuloteni.

Kufufuza kwawonetsa kuti zonse zomwe zili muzomera zachiwiri (monga ma flavonoids) ndipo, chifukwa chake, mphamvu ya antioxidant idakwera ndikuwotcha kutentha. Mapangidwe ndi zomwe zili ndi mafuta acids sizinasinthe kwambiri pambuyo pakuwotcha. Pankhani ya mapuloteni, kutentha kwabwino kwambiri kukuwotcha kunali 160 ° C kuti mupeze puloteni yokhala ndi thanzi labwino. Ngati kutentha kunali kokulirapo, denaturation (kusintha kwa kamangidwe) kumapangitsa kuti ntchito zamoyo ziwonongeke.

Maso okazinga ndi mtedza nthawi zambiri amakhumudwa chifukwa acrylamide amatha kupanga powotcha. Komabe, acrylamide imapangidwa makamaka pokonza zakudya zowuma monga mbatata kapena chimanga. Popeza ma carbohydrate omwe ali mu njere za dzungu ndi ochepa, acrylamide amapangidwa pang'ono kapena alibenso pamene akuwotcha.