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Mpunga ndi chakudya chodalirika kwambiri ndipo ndi gawo la zakudya zopitirira theka la anthu padziko lonse. Kusinthasintha kwake, kupezeka kwake komanso kutha kuzolowera zakudya zilizonse zonunkhira ndizomwe zimapangitsa mpunga kukhala chinthu chofunikira kwambiri pachakudya chilichonse.
Mpunga, makamaka mpunga woyera womwe timadya pafupifupi tsiku lililonse, uli ndi michere yochepa yofunikira chifukwa umayengedwa, zomwe zikutanthauza kuti mankhusu ake, nthambi zake ndi kachilombo kake kazichotsedwa panthawi yopera.
Kafukufuku wasonyeza kuti mbewu zoyengedwa zalumikizidwa ndi kunenepa kwambiri [1] [ziwiri] . Komanso, mbewu zoyengedwa ngati mpunga woyera ndizomwe zimapatsa chakudya komanso zopatsa mphamvu zopanda mavitamini ndi michere yochepa.
Koma pali zosankha zina zabwino zampunga zomwe zingakuthandizeni kukwaniritsa zolinga zanu. Tinalemba zina mwa njira zabwino zopangira mpunga zomwe mungaphatikizepo pazakudya zanu zatsiku ndi tsiku.
1. Quinoa
Quinoa ndi imodzi mwazinthu zodziwika bwino zathanzi zomwe zimadziwika kuti ndizopatsa thanzi. Alibe mavitamini ndi mapuloteni ambiri kuposa mpunga. Lili ndi amino acid onse asanu ndi anayi omwe amapangitsa kuti azisankha nyama osadyera [3] .
Momwe mungaphike: Pakati pa mbale ya quinoa onjezerani makapu awiri amadzi ndikuwiritsa. Phimbani mbale ndikuchepetsa kutentha. Imirani kwa mphindi zochepa mpaka madzi atengeka. Chotsani pamoto ndikuwalola kuti apumule kwa mphindi zisanu. Mutha kuwonjezera veggies zomwe mungasankhe pamene mukuwotcha quinoa.
2. Balere
Balere amakhala ndi kapangidwe kotafuna komanso kamakoma kwambiri padziko lapansi ndipo amakhala ndi zomanga thupi komanso zamtundu wambiri kuposa mpunga. Komanso imakhala ndi chitsulo, magnesium, potaziyamu, fiber, calcium komanso mavitamini ndi michere yambiri [4] .
Momwe mungaphike : Onjezerani makapu anayi a madzi mu theka la mbale yothira balere. Wiritsani kwa mphindi zochepa ndikuchepetsa kutentha. Phikani balere kwa mphindi 25 mpaka 30 mpaka zitakhala zofewa. Chotsani pamoto ndikutsitsa madzi ochulukirapo mu balere musanamwe.
3. Msuwani
Couscous ndi chinthu chopangira tirigu chopangidwa ndi tirigu wosweka wa durum kapena ufa wa semolina. Pali mitundu itatu ya azibale omwe amaphatikizapo Moroccan, Lebanon ndi Israeli. Msuwani wa tirigu wathunthu ndi njira yathanzi chifukwa imakhala ndi michere yambiri komanso zomanga thupi kuposa mitundu ina ya abale awo.
Momwe mungaphike: Pakati pa mbale ya couscous onjezerani theka mbale yamadzi ndikubweretsa kuwira. Chotsani pamoto ndikulola abale awo ampumulo kwa mphindi zisanu asanayambe kutumikira. Mutha kuwonjezera masamba omwe mungasankhe mukamayatsa msuwani.
Chithunzi cha Ref: Thekitchn
4. Shirataki mpunga
Shirataki mpunga ndi njira ina yathanzi m'malo mwa mpunga. Mpunga wa Shirataki umapangidwa kuchokera ku muzu wa konjac ndipo uli ndi glucomannan yambiri, michere yachilengedwe yosungunuka ndi madzi. Glucomannan ili ndi maubwino osiyanasiyana azaumoyo omwe awonetsedwa kuti ateteze matenda ambiri [5] .
Momwe mungaphike: Muzimutsuka bwino mpunga wa shirataki ndi kuwiritsa kwa mphindi imodzi. Mu poto mutenthe mpunga pamoto wapakati mpaka utayanika. Mutha kudya mpunga wa shirataki ndi masamba ena osakanikirana.
5. Kolifulawa wonyezimira
Kolifulawa wamtengo wapatali ndi njira ina yabwino kwambiri yopanda mpunga. Kolifulawa ndi gwero labwino la vitamini C, CHIKWANGWANI, manganese, potaziyamu ndi vitamini K zomwe zimathandizira pazabwino zake zambiri [6] . Maonekedwe ndi mawonekedwe a kolifulawa wonyezimira amawoneka ofanana ndi mpunga wophika, kuti musinthe mosavuta ndi mpunga.
Momwe mungaphike: Sambani ndi kudula kolifulawa mu zidutswa zambiri ndikuwapaka. Kenako kuphika kolifulawa wokoma pamoto wapakati ndi mafuta pang'ono. Kuphika mpaka kolifulawa wokoma atakhala ofewa komanso wofiirira.
6. Kabichi wodulidwa
Kabichi ndiwosunthika kwambiri zomwe zimapangitsa kukhala njira yabwino kwambiri yopanda mpunga. Kabichi imakhala ndi fiber, vitamini C, vitamini K, calcium, ndipo imakhala ndi vitamini A, iron ndi magnesium pang'ono [7] .
Momwe mungaphike: Sambani ndikudula kabichi. Kenako iphike ndi mafuta pang'ono pamoto wapakati mpaka izikhala yofewa. Mutha kuphatikiza kabichi ndi zophika, mazira ndi nyama yowonda.
7. Brocoli wamtengo wapatali
Broccoli wamtengo wapatali ndi njira ina yathanzi m'malo mwa mpunga. Broccoli ndi mphamvu yamagetsi yodzaza mavitamini, michere komanso ma antioxidants. Veggie yathanzi ndiwowonjezera pazakudya zanu kaya yophika kapena yaiwisi [8] .
Momwe mungaphike: Gwirani broccoli ndikuphika pamoto wambiri ndi mafuta pang'ono.
Chithunzi ref: Kuwala kophika
8. Farro
Farro ndi tirigu wa tirigu wokhala ndi kununkhira kwa nutty komanso mawonekedwe owoneka bwino. Ndi njira yabwino yathanzi yopanda mpunga. Farrois yodzaza ndi mapuloteni, fiber, mavitamini, mchere ndi ma antioxidants [9] .
Momwe mungaphike: Onjezerani makapu atatu amadzi mu theka la mbale youma farro. Bweretsani kwa chithupsa ndi kuphika mpaka yofewa.
9. Freekeh
Freekeh ndi njere yonse yokhala ndi michere yambiri monga iron, calcium, zinc, fiber, magnesium ndi protein. Mphamvu, freekeh imakhala ndi zomanga thupi zambiri komanso zowirikiza kuchuluka kwa fiber kuposa quinoa.
Momwe mungaphike: Sakanizani chikho chimodzi cha ufulu ndi makapu awiri amadzi. Wiritsani kwa mphindi zochepa ndikuchepetsa kutentha. Simmer ndi kuphika kwa mphindi 20.
Chithunzi ref: ebay
10. Bulgur tirigu
Bulgur tirigu ndi tirigu wopangidwa ndi tirigu wouma, wosweka. Ndi ochepa kwambiri ndipo ali ndi kapangidwe kofanana ndi mpunga. Bulgur tirigu ndiye gwero labwino la magnesium, iron, manganese ndi fiber. Amapereka maubwino angapo azaumoyo monga kupititsa patsogolo thanzi la mtima, kukonza chimbudzi, kuthandiza kuwonda etc. [10] .
Momwe mungaphike: Mu mbale yikani makapu awiri amadzi ndi kapu ya tirigu wa bulgur. Kuphika pa sing'anga kutentha mpaka itakhala yabwino. Thirani madzi ochulukirapo kuchokera ku tirigu wa bulgur musanatumikire.
Kumaliza ...
Quinoa, bulgur tirigu, balere, kabichi wodulidwa, kolifulawa wonyezimira, ndi broccoli wonyezimira, ndi ena mwa omwe amalowa m'malo mwa mpunga womwe uli wodzaza ndi michere yambiri ndipo ndiosavuta kuphika nawonso. Yesani kuphatikiza njira zopatsa thanzi komanso zopatsa thanzi muzakudya zanu zatsiku ndi tsiku.
