John Myers
Mupunga nebhinzi chikafu chakakodzera zvakanyanya. Inogona kuchengetwa nyore nyore semugove, yakachipa, uye inopa kudya kwakakosha. Izvi zvinovaita zviwanikwa zvekudya zvinobatsira munguva yenzara yepasi rose uye mamwe mamiriro enhamo. Zvingagona sei kubatanidza zvine mufungo mafiritsi maviri mukudya kwedu uye chinoda kutariswa pakuagadzira inyaya yezvinotevera.
Mupunga nebhinzi
Mupunga ndicho chikafu chikuru cheinopfuura hafu yevagari vepasi. Chirimwa chemupunga kubva kumhuri yehuswa hunotapira chakarimwa muSoutheast Asia kwemakore anoda kusvika 7,000. Kukosha kwavo kunogona kuonekwa mukufanana kwemazita emupunga nehupfu mumitauro yakawanda yekuAsia.
MaJapan, semuenzaniso, anonakidzwa nepamusoro-avhareji, hupenyu hurefu uye hune hutano zvichienzaniswa nedzimwe nzanga. MuAyurveda, mupunga unofananidzira hutano, kutya, uye hupfumi. Setsika yemuchato, kukanda mupunga kunozivikanwawo munyika yekumadokero uye kunomiririra chido chemhuri huru.
Bhinzi dzakarimwa zvakare kwemakore anosvika 7,000 . Kunyanya muCentral neSouth America, nyemba dzinonyanya kudyiwa sechizadza chinodhura. MuEuropean Middle Ages, bhinzi dzaidyiwa mazuva ese dzisati dzatsiviwa nembatatisi. Funga nezvechikafu chekuCosta Rica, Gallo pinto, kana Indian dal, uye mabikirwo mazhinji echinyakare anoita seanosanganisa mupunga nenyemba kuita chikafu chimwe chete chinovaka muviri.
Chikonzero chakakwana kuti isu titarise kudya kunovaka mupunga nebhinzi.
Bhinzi - vatengesi veprotein mune stock
Kwenguva refu, bhinzi dzaisekwa sechikafu chevarombo. Zvichakadaro, zvakadaro, maruva akaonekwa zvakare nemakicheni emazuva ano nokuti anogona kushandiswa nenzira dzakawanda uye ari kuzadza zvakanyanya. Izvi zvinonyanya kukonzerwa nehuwandu hwavo hweprotein. Bhinzi (eg bhinzi yakakura, bhinzi nhema, bhinzi, itsvo bhinzi) inogona kugara yakabata kenduru kune nyama "yemhando yepamusoro" yeprotein.
Zvichienderana nemhando yacho, mapuroteni ebhinzi ane 21 kusvika 24 muzana. Mapuroteni emhuka akadai seveal, huku, kana hove anosarira kumashure ane mapuroteni ane 18 kusvika 21 muzana. Seprotein yemiriwo, bhinzi inogona kunyanya kupfumisa kudya kwemuriwo uye vegan uye zvakare inogona kuchengetwa nyore sechikafu chenguva refu.
Bhinzi inopa iron yakawanda, folic acid, uye fiber
Kunze kwekukakavara kweprotein yemiriwo, bhinzi inopawo akasiyana mavhitamini B, zvicherwa, uye trace elements. Chimiro chesimbi chinonyanya kukosha. Ingori 100 g yebhinzi dzakaomeswa dzine zvakapoteredza 10 mg yesimbi, iyo inoenderana neyakakurudzirwa zuva nezuva kumunhu mukuru.
Kunyange sipinashi, muriwo wesimbi pase, wakaderera kune bhinzi ine 3 mg/100 g. Sezvo iri inorganic iron (kureva iron isina kusungirirwa kuhemoglobin), kunyura kunogona kuvandudzwa pamwe chete nevhitamini C (semuenzaniso muto weremoni).
Bhinzi inokwanisa kurwisa kushaikwa kwefolic acid kwakapararira, iyo inowanzokonzerwa nekudya kusingaenzaniswi uye kunyanyobika muriwo. Kushanda kumwe kunovhara huwandu hwezuva nezuva hwefolic acid hwe200 µg kumunhu mukuru. Kunyanya panguva yekuzvitakura, kana folic acid inodiwa ichiwedzera kusvika 400 µg, zvinonaka zvebhinzi ndiro dzakanaka. Kuwedzerwa kudya kwefolic acid kunogonawo kubatsira kune zvirwere zvemoyo.
Chekupedzisira asi chisiri chidiki, bhinzi dzinotsigira hutano hwematumbo edu nefiber yakawanda. Huwandu hwe100 g chete (huremu hwakaoma) hunotipa kutenderedza 15 g yeaya anobatsira emiti fiber. Izvi zvinoenderana neinopfuura hafu yezuva nezuva fiber inoda (25 g). Bhinzi inonziwo yakasikwa cholesterol-inoderedza. potassium yavo inogona kudzora high blood pressure uye irimo mavitamin B3 (niacin) uye B5 (pantothenic acid) inodzivirira ganda uye mucous membranes.
Brown Rice - Complex makhahydrates ezvitoro
Nemarudzi anosvika 8,000 emupunga, zviri nyore kurasika. Musiyano mukuru uri pakati pebrown natural rice (whole grain rice) nemupunga muchena wakagadzirwa muindasitiri (husked or polished rice). Muchidimbu, kune marudzi emupunga wezviyo zvirefu (eg basmati), mupunga wepakati-zviyo (semupunga unonamira), uye mupunga wezviyo zvipfupi (eg risotto mupunga). Mhando dzese dzakaderera-mafuta, gluten-isina, uye saka zviri nyore kugaya.
Kusiyana nemupunga muchena wakakanyiwa, macarbohydrates ari mupunga wakashava usina kusvukwa anoramba akaguta kwenguva yakareba uye anoita kuti shuga yedu yomuropa idzikame. Mukuwedzera, mupunga-mupunga une hutano hwakajeka hwekudya. Kuti tive nechokwadi chekugara kwenguva refu, zvinowanzoitika, kunyanya munyika dzinopisa, kubvisa ganda resirivha kubva muzviyo zvemupunga.
Neganda resirivha iri, zvisinei, mupunga unorasikirwawo nechikamu chikuru cheprotein, mavhitamini, trace elements, chechipiri chirimwa zvinhu, uye roughage.
Mupunga wezviyo zvebrown, kune rumwe rutivi, unopa huwandu hunokosha hweB vitamin B1, B2, B3, uye B6, iyo inobatanidzwa mumaitiro ose emagetsi, pamwe chete nevhitamini K. Vitamin E, inofanirwa kudzivirira muviri wedu kubva. mahara radicals se antioxidant.
Tinogona zvakare kuzadza zvitoro zvedu zvecalcium, zingi, uye iron nekugara tichidya mupunga chaiwo. Nekudaro, kubikisa kunoratidza kuti nzira dzekugadzira hadzideredze kukosha kwechikafu.
Parboiled Rice - Iyo ine hutano-yakapfuma imwe nzira
Wholegrain grouchs vasingade kuita vasina mupunga mukudya kwavo vachawana mupunga wakabikwa semupunga wakakwenenzverwa, une zvinhu zvakakosha zvishoma. Parboiling inzira yekubikisa isati yabikwa mumaindasitiri umo mupunga webrown unotanga wanyikwa wozobatwa nechiutsi. Iyi nzira inotakura zvikamu makumi masere kubva muzana zvezvinhu zvakakosha kubva muzvikamu zvekunze kupinda mukati mezviyo.
Ipapo mupunga unosvuurwa. Nekuda kweizvozvo, tinowana mupunga muchena (semu parboiled basmati) uyo wakapfuma muzvinhu zvakakosha semupunga wezviyo chaiwo.
Mukuwedzera, chimiro chemupunga starch chinoshanduka semugumisiro wekuputira. Mupunga unenge wakajeka hauna kunamira uye saka uri nyore kugaya. Nguva yekubika inoderedzwawo kusvika kumaminitsi makumi maviri. Imwe mukana wemupunga wakabikwa pamusoro pemupunga wezviyo ndeye phytic acid iyo inonyanya kuputsika panguva yekugadzirisa.
Phytic acid inovhara kushandiswa kwezvinhu zvakakosha
Mupunga webrown nema legumes zvine phytic acid. Ichi chechipiri chirimwa chinhu chinonyanya kuwanikwa mukunze kwezviyo nebhinzi. Inoshanda sechinhu chinopa simba pakukura mbesa. Phytic acid, kune rumwe rutivi, inopesana nekudya kwedu, sezvo ichigona kusunga zvicherwa zvakamwiwa zvakaita se iron, zinc, calcium, uye magnesium mudumbu redu rekugaya nenzira isinganyungudika.
Gadziriro inopwanya phytic acid yakakosha pakushandiswa kwakakwana kwezvinhu zvakakosha kubva mupunga nebhinzi.
Gadzira bhinzi nemupunga zvakanaka
Mupunga nebhinzi zvinofanira kunyikwa zvisati zvabikwa kuti zvibvise phytic acid yazvo. Iyi ndiyo chete nzira yatinganyatso shandisa nayo kudya kwakakosha kwezvitubu zviviri izvi zvesimba. Zvakanakisisa kunyura usiku hwose kwemaawa masere (zvichida maawa makumi maviri nemana).
Izvi hazvisi kungoderedza phytic acid zvakanyanya asiwo zvinoderedza nguva yekubika (approx. 30-40 maminitsi). Nekudaro, usashandise mvura inonyorovesa ine phytic acid yekubika, asi yakachena, yakasefa mvura. Kana zvichidikanwa, munyu unofanira kungowedzerwa mushure mekubika, kana zvisina kudaro, nzira yekubika ichanonoka. Kana iwe zvino ukabatanidza mupunga nebhinzi mundiro imwe, iwe unozobatsirwawo kubva kune yakakwana biological kukosha kwemaviri emiriwo mapuroteni!
Mupunga nebhinzi zvakasanganiswa kuti zvive zvakakosha zvebhayoloji
Kukosha kwehupenyu hweprotein kunoenderana nekuumbwa kweamino acids. Iko kusanganiswa kwakanaka kwemaamino acids muchikafu kune biological value ye 100. Protein yebhinzi yakagadzirwa nezvirimwa haina zvose zvakakosha amino acids uye naizvozvo inopiwa kukosha kwe51 muzana.
Mukuenzanisa, kukosha kwehupenyu hwemazai ndeye 89 muzana. Protein iri mubhinzi inokwidziridzwa zvakanyanya kana ichidyiwa nezvimwe zvirimwa zvine amino acid methionine. Mupunga chikafu chakadaro. Kusanganiswa kwebhinzi nemupunga, sezvinowanzoitwa muLatin America, kunoguma neprotein yakazara mukudya kumwe chete.
Mupunga nebhinzi: Nzvimbo Yakakodzera Yekudya Kwenguva Yakareba
Pazvakanakisa, tenga organic mupunga nebhinzi, muhuwandu hwakakura kubva kune vanehunyanzvi vatengesi. Zvinhu izvi zvinowanzocheneswa, kuomeswa, uye kurongedzwa zvakanaka. Kwete chete iwe wakashongedzerwa nechikafu chenguva refu kune zvese zvinoitika, asi iwe unogona zvakare kuvimba nemhando yakanaka.
Kana zvakachengetwa zvakanaka, kureva munzvimbo yakaoma, yakachengetedzwa kubva kuchiedza zvakanyanya sezvinobvira, uye yakavharwa zvakasimba, mupunga nebhinzi zvichagara kwemakore akawanda. Zvakanakisisa kuchengeta mupunga nebhinzi mumasaga kana mumabhokisi egirosari – asi kwete mumasaga epurasitiki.
Usatenge bhinzi dzemumagaba. Pane kudaro, sarudza bhinzi dzakaomeswa dzaunozvinyudza. Nenzira iyi unogona kuva nechokwadi chezvimwe zvinovaka muviri uye kudzivirira kuratidzwa kwealuminium kubva mumakani, izvo zvidzidzo zvakaratidza zvinogona kukonzera chirwere cheAlzheimer munguva refu.
Imwe pfungwa inowanzokanganwika kana uchichengeta chikafu ndeyekugara kuvandudzwa kwemasheya. Gara uchishandisa matura ako ezvekudya uye uzadze stock yako nezvikafu zvitsva - sezvaunoita pamasherufu esupamaketi.
Kuchengeta uye chikafu chitsva panguva imwe chete?
Mupunga nebhinzi zvinogona kudyisa vanhu vakawanda kunyange munyika dzine urombo zvikuru pasi rose. Nekuda kwekuchengetedzeka kwavo uye nehupenyu hurefu hwesherufu, zvakare anobatsira zvakanyanya sezvekushandisa kana matura ekukurumidzira mamiriro enjodzi (sehondo, nzara). Yakanyatsosarudzwa uye yakanyatsogadzirirwa, mupunga nebhinzi zvinogonawo kubatsira pakudya kwakakwana mu "vanhu vakapfuma".
Zvakadaro, zviyo kana nyemba hazvifanirwe kutorwa sechikafu chekudya. Chekupedzisira asi chisiri chidiki, inyaya yezvikafu zvine acidic metabolized zvine zvakaenzana nesitashi zvemukati zvinogona kuisa dambudziko pakugaya kwedu.
Miriwo mitsva uye michero inoramba iine vatungamiriri vasina kurongeka muzvinhu zvakakosha uye zvinovaka muviri "zvireruka". Sekudya kwepadivi, mupunga nebhinzi zvinogona kubatsira pakudya kwedu.
Panguva ino, tinoda kutaura nezvechikafu chakanakira kuchengetwa uye chinogona zvakare kuve chitsva uye chakakosha tsime rezvinhu zvakakosha mukati menguva pfupi pfupi: inomera kubva kumbeu yakamera.
Sezvakangoita mupunga nebhinzi, mhodzi dzakamera dzinogona kuchengetwa kwemakore uye dzochinjwa kuva zvokudya zvitsva, zvine alkaline zvizere nemavhitamini, zvicherwa, maenzayimu, uye antioxidants mumazuva mashomanana nemvura shomanana chete. Mhodzi dzinomera nokudaro dzinoonekwa sechinobva chinhu chakakosha pasuru yega yega dambudziko.
Naizvozvo zvakakosha - kwete senzira yekuzvidzivirira chete - kugadzira nzvimbo yekuchengetera yakasiyana-siyana ine maruva akasiyana siyana, mhando dzemupunga, nemhodzi dziri kumera dzakasiyana.
