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Mpunga (Oryza sativa) ndi tirigu wowuma yemwe ndi wa banja la a Poaceae. Mpunga ndi chakudya chofala kwambiri chomwe chimadyedwa ndi anthu opitilira theka la anthu padziko lonse lapansi chifukwa cha kusinthasintha kwake komanso kupezeka kwake [1] . Mpunga umakhala wofewa, wotetemera, umatha kusakaniza ndi kununkhira kulikonse ndi zokometsera, umawonjezera zakudya monga msuzi, saladi ndi casseroles, komanso kuyamika zakudya zosiyanasiyana.
Mpunga umabwera mosiyanasiyana, makulidwe komanso mitundu. Pali mitundu yosiyanasiyana ya mpunga. Nayi mitundu ina ya mpunga wamba:
• Mpunga wabulauni - Ndi mtundu wa mpunga wamphesa womwe uli ndi michere yambiri kuposa mpunga woyera.
• Mpunga wa Basmati - Ndi mpunga wautali wautali wambiri womwe umakhala ndi fungo labwino.
• Jasmine mpunga - Ndi mpunga wautali wautali wautali (womwe umadziwikanso kuti mpunga wonunkhira) womwe umakhala ndi fungo labwino.
• Mpunga woyera - Amakonzedwa ndi kupukutidwa mpunga womwe wachotsa mankhusu, chinangwa ndi majeremusi omwe amasintha kukoma, kapangidwe ndi mawonekedwe a mpunga.
• Mpunga wakuda - Amatchedwanso mpunga woletsedwa kapena wofiirira womwe umakhala wonyezimira, wonunkhira komanso wosasunthika.
• Mpunga wofiira - Mtundu wina wa mpunga womwe uli ndi mankhusu ofiira. Mpunga wofiira umakhala ndi kukoma kwa mtedza ndipo nthawi zambiri umadyedwa osasunthidwa kapena pang'ono pang'ono.
• Mpunga wa Arborio - Ndi mpunga wa tirigu waufupi womwe umakonda kugwiritsidwa ntchito mu zakudya zaku Italiya.
• Mpunga wokoma - Umatchedwanso mpunga womata chifukwa umakhala womata ukaphika. Ndi mpunga wa tirigu waufupi womwe umakonda kugwiritsidwa ntchito pazakudya zaku Asia.
Mitundu yotchuka kwambiri ya mpunga ndi mpunga wabulauni ndi mpunga woyera. Komabe, mpunga wabulauni ndi chakudya chonse chambewu chomwe chatchuka chifukwa cha michere yake yayikulu chimaperekanso zabwino zambiri poyerekeza ndi mpunga woyera. Munkhaniyi, tikambirana za zakudya zopatsa thanzi komanso phindu la mpunga wofiirira komanso maphikidwe a mpunga wofiirira kuti muchepetse kunenepa.
Kodi Rice Mpunga Ndi Chiyani?
Mpunga wabulauni ndi njere yonse yomwe sinasankhidweko komanso sinapukutidwe. Mpunga wamtunduwu umapezeka potenga thupi (chophimba cholimba) kusiya nthambi ndi majeremusi osadetsedwa omwe amadzaza ndi michere [ziwiri] mosiyana ndi mpunga woyera, womwe umachotsedwa thupi, chinangwa ndi majeremusi, zomwe zimapangitsa kuti michere iwonongeke.
Mtengo Wabwino Wa Mpunga Wa Brown
100 g wa mpunga wofiirira uli ndi mphamvu 82 kcal ndipo mulinso:
• 1.83 g mapuloteni
• 0,65 g okwana lipid (mafuta)
• 17.05 g chakudya
• 1.1 g ulusi
• 0,16 g shuga
• 2 mg calcium
• 0,37 mg chitsulo
• 3 mg wa sodium
• 0,17 g mafuta acids, okwanira kwathunthu
Ubwino Waumoyo Wa Mpunga Wa Brown
1. Amathandiza kuonda
Mpunga wa Brown uli ndi fiber yambiri. Kugwiritsa ntchito michere yazakudya kumathandiza kuti m'mimba muzikhala wokhuta kwa nthawi yayitali ndikupewa kulakalaka chakudya. Izi zimathandiza kuti muchepetse kunenepa chifukwa CHIKWANGWANI ndichokonda kudya kwachilengedwe [3] .
Kafukufuku akuwonetsa kuti azimayi omwe amadya nyemba zochulukirapo amalemera pang'ono poyerekeza ndi azimayi omwe amadya mbewu zochepa [4] .
2. Zimalimbikitsa thanzi la mtima
Mpunga wa Brown umakhala ndi michere yambiri komanso mankhwala obzala otchedwa lignans omwe angathandize kuchepetsa kuchuluka kwama cholesterol ndikuchepetsa matenda a mtima. Kafukufuku wasonyeza kuti kudya mbewu zonse monga mpunga wofiirira kumawongolera magwiridwe antchito amtima ndi kagayidwe kake [5] . Komanso kafukufuku wina wasonyeza kuti kudya nyemba zonse kumachepetsa chiopsezo cha matenda amtima [6] .
3. Amayang'anira matenda ashuga
Mpunga wa Brown ndi chakudya chochepa cha glycemic index (GI), chomwe chingathandize kupewa chiopsezo cha mtundu wachiwiri wa shuga [7] . Chizindikiro cha Glycemic ndiyeso ya momwe chakudya chimayambira mofulumira kapena pang'onopang'ono komanso momwe zimakulira shuga m'magazi. Zakudya zapamwamba za GI zimakumbidwa mwachangu ndikutenga, ndikupangitsa kuchuluka kwa shuga wamagazi ndi zakudya zochepa za GI zimayamwa pang'onopang'ono ndipo sizingakweze milingo yanu ya shuga.
Kafukufuku wina anayerekezera kutsitsa kwa magazi m'magazi a mpunga wofiirira komanso mpunga wopukutidwa. Zotsatira zake zidawonetsa kuti mpunga wabulauni umakhala ndi michere yambiri, phytic acid, polyphenols ndi mafuta zomwe zimapangitsa kuti zikhale zopindulitsa kwa odwala matenda ashuga kuposa mpunga wopukutidwa [8]
4. Kuteteza matenda osachiritsika
Mpunga wa Brown ndi gwero labwino kwambiri la ma antioxidants omwe amachepetsa chiopsezo cha matenda angapo monga matenda amtima, matenda amtima, khansa, matenda opatsirana, matenda opumira komanso matenda ashuga [6] .
5.Amalimbitsa thanzi m'mimba
Zida zomwe zimapezeka mumthandizi wampunga wofiirira poyendetsa matumbo. Kafukufuku wofalitsidwa mu Journal of Food Science adawonetsa zovuta za mpunga wofiirira ndi mpunga woyera panthawi yopukusa. Kafukufukuyu adanenanso kuti chimanga cha mpunga wofiirira chimawongolera chimbudzi ndikuthandizira kuyenda bwino [9] .
6. Imalimbitsa chitetezo chamthupi
Mpunga wa Brown umakhala ndi mavitamini ofunikira, michere ndi mankhwala a phenolic omwe amathandiza kulimbitsa chitetezo cha mthupi lanu komanso kukulitsa kuthana ndi matenda.
7. Kusamalira thanzi la mafupa
Mpunga wabulauni umakhala ndi calcium yambiri, mchere wofunikira womwe umafunikira kuti mupange mafupa ndi mano olimba komanso athanzi. Calcium imathandiza kupewa kufooka kwa mafupa ndi matenda ena a mafupa.
8. Imathandizira dongosolo lamanjenje kugwira ntchito
Mpunga wa Brown umatha kuthandizira pakugwira bwino ntchito kwamanjenje chifukwa chokhala ndi chitsulo mmenemo. Iron ndi mchere wofunikira wofunikira kuti minyewa igwire bwino ntchito - imaletsa matenda amubongo [10] .
9. Zabwino kwa amayi oyamwitsa
Kafukufuku akuwonetsa kuti amayi omwe akuyamwitsa omwe amadya mpunga wamtundu wofiirira anali ndi kukhumudwa pang'ono, mkwiyo komanso kutopa, zomwe zimapangitsa kuchepa kwamisala yathunthu. Kuphatikiza apo, kudya mpunga wofiirira kumathandizanso chitetezo pakati pa amayi omwe akuyamwa [khumi ndi chimodzi] .
10. Atha kuthana ndi khansa
Kafukufuku wasonyeza kuti zotulutsa za mpunga zofiirira zomwe zimakhala ndi gamma-aminobutyric acid (GABA) ambiri zitha kuletsa kukula kwa maselo a khansa ya leukemia ndikuyambitsa kufa kwa khansa [12] . Kafukufuku wina adawonetsa kuti kupezeka kwa ma phenols mu mpunga wofiirira kumatha kuletsa kukula kwa maselo a khansa ya m'mawere ndi m'matumbo mwa anthu [13] .
11. Amapewa matenda opatsirana pogonana
Kupezeka kwa gamma-aminobutyric acid (GABA) mu mpunga wamtundu wofiirira kwawonetsedwa kuti kumathandizira kuteteza matenda opatsirana monga matenda a Alzheimer's ndi matenda a Parkinson [14] .
12. Wopanda mchere
Mpunga wa Brown umakhala wopanda mchere, womwe umapangitsa kuti ukhale chakudya chabwino kwa anthu omwe ali ndi vuto la gluten. Anthu omwe ali ndi matenda a leliac sangadye zakudya zokhala ndi giluteni ngati tirigu, balere kapena zakudya zopangira rye chifukwa gluten imayambitsa chitetezo chamthupi chomwe chimawononga matumbo ang'onoang'ono [khumi ndi zisanu] .
Zotsatira Zoyipa Za Mpunga Wa Brown
Arsenic mwachilengedwe imapezeka m'nthaka ndipo zakudya monga mpunga, ndiwo zamasamba ndi mbewu zina zimakhala ndi arsenic. Mpunga wa bulauni uli ndi 80% ya arsenic yopanga chifukwa imakhala ndi majeremusi, omwe amasungabe arsenic wambiri [16] . Chifukwa chake, ndibwino kuti mudye mpunga wofiirira pang'ono.
Kodi Ndiyenera Kudya Mpunga Wofiirira Wotani Tsiku?
Akuluakulu athanzi ayenera kudya chikho ½ mu chikho chimodzi cha mpunga wa bulauni patsiku.
Njira Zowonjezera Mpunga Wa Brown Pazakudya Zanu
• Konzani mbale ya mpunga yokhala ndi mpunga wofiirira wokhala ndi ma veggie osungidwa.
• Mutha kudya mpunga wofiirira wokhala ndi mazira, nyama kapena mphodza nthawi yamasana.
• Ponyani mpunga wofiirira ndi ndiwo zamasamba ndi maolivi ndikukhala nawo ngati mbale.
• Onjezerani mpunga wabulauni mumaphikidwe anu a msuzi.
• Pangani mpunga wothira mpunga wofiirira .
• Pangani nyumba zampunga zofiirira ndi nyemba zakuda kunyumba.
• Gwiritsani ntchito mpunga wofiirira m'maphikidwe anu a curry.
Maphikidwe a Mpunga Wa Brown Wochepetsa Thupi
Brown mpunga pilaf ndi anyezi ndi chimanga [17]
Zosakaniza:
• 1 tbsp mafuta a maolivi
• ½ chikho maso a chimanga
• ½ chikho chodulidwa anyezi
• ½ chikho cha mpunga wabulauni
• 1 ¼ makapu msuzi wa nkhuku
Njira:
• Mu kapu yaing'ono kutentha mafuta.
• Onjezani chimanga ndi anyezi ndikuyambitsa mwachangu kwa mphindi zisanu kapena zisanu ndi ziwiri mpaka zitakhala zofiirira.
• Onjezani mpunga wa bulauni ndi kusonkhezera bwino.
• Onjezerani msuzi wa nkhuku ndi kubweretsa kwa chithupsa.
• Phimbani poto ndikutsitsa kutentha.
• Phikani kwa mphindi 45 mpaka mpunga ukhale wofewa.
Saladi wampunga wa Brown
Zosakaniza:
• 200 g mpunga wa bulauni wotalika
• Tsabola wofiira 1
• Tsabola wobiriwira 1
• 4 anyezi a kasupe odulidwa
• 2 tomato
• 2 tbsp parsley wodulidwa
• 2-3 adyo adula
• ½ ndimu
• 2 tbsp mafuta a maolivi
• mchere ndi tsabola wakuda kuti mulawe
Njira:
• Choyamba, sambani ndi kutsuka mpunga kenako kuphika mpunga.
• Mpunga ukaphikidwa, tsukani m'madzi ozizira ndikusiyira kuti uzizire.
• Chotsani nyembazo ndi kuzidula pang'ono.
• Dulani tomato mu mphete ndikusakaniza nyama zonse zokonzedwa ndi mpunga wophika.
• Mu mbale, fanizani madzi a mandimu ndikusakaniza ndi maolivi, mchere ndi tsabola wakuda. Onjezerani adyo ndikusakaniza bwino.
• Thirani izi mu saladi wa mpunga ndi kusonkhezera pang'ono [18] .
