Mpunga Wa Brown Vs Mpunga Woyera: Ndi Njira Iti Yabwino Kwambiri?

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Muyenera Kuwonera

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Kunyumba Zaumoyo Ubwino Ubwino oi-Amritha K By Amritha K. pa February 5, 2020

Mpunga, chakudya chachikulu cha zakudya zaku India, ukhoza kuchita zodabwitsa pankhani yathanzi lanu lonse. Mpunga umabwera mumitundu ingapo, mawonekedwe ndi kukula kwake, ndipo yotchuka kwambiri ndi mpunga woyera ndi mpunga wofiirira.





mpunga wofiirira vs mpunga woyera

Mpunga woyera ndiwo mtundu womwe umadya kwambiri, malinga ndi manambala, koma mpunga wofiirira umadziwika kuti ndi njira yabwinobwino - kuwonetsa kutchuka kwamitundu yosiyanasiyana.

Kodi pali kusiyana kulikonse pakati pa mpunga woyera ndi mpunga wabulauni? Mpunga wofiirira ndi mpunga woyera, zonsezi ndi magwero abwino kwambiri owuma. Ngakhale maubwino omwewo amitundu yonse iwiri ya mpunga, mpunga wofiirira amawerengedwa kuti ndiwopambana mpunga woyera m'njira zina. Tiyeni tiwone maubwino azaumoyo amitundu iwiri iyi ya mpunga.

Tidzakhala tikuyang'ana kusiyana kwakukulu pakati pa mpunga wofiirira ndi mpunga woyera, komanso momwe zimakhudzira thanzi lanu komanso thanzi lanu lonse.



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Mpunga Wa Brown Vs Mpunga Woyera

Mpunga wa Brown ndi mtundu wa mpunga wamphesa ndipo ndiwothandiza kwambiri kuposa mpunga woyera. Mosiyana ndi mpunga woyera, chinangwa chimasungidwa motero mpunga wofiirira umakhala ndi mavitamini ndi michere yambiri. Kusiyana kokha kwakukulu komwe kumakhalapo pakati pa mpunga woyera ndi bulauni ndi momwe amakonzekera asanafike pamsika

[1] .

Mpunga woyera ulibe michere yake yonse chifukwa cha mphero yake yosawerengeka. Mpunga wamafuta uwu amapukutidwa usanapite kumsika. Kupatula kuchotsa mankhusu ndi nthambi, zomanga thupi zofunika kuzichotsanso munjira imeneyi [ziwiri] .



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1. Ndemanga ya Glycemic

Glycemic Index ndiye mndandandanda wofunikira kwambiri womwe umayika chakudya potengera msangamsanga womwe ungakweze shuga wamagazi mthupi. Kukwera kwa GI, mwachangu chakudya chidzagayidwa komanso mosemphanitsa.

Kugwiritsa ntchito zakudya zochepa za GI ndibwino kuti muchepetse kunenepa, kuchepetsa mavuto a njala, kupewa matenda amtima, ndi zina zambiri. Malinga ndi malipoti, akuti mpunga woyera uli ndi GI wapamwamba poyerekeza ndi mpunga wofiirira. Komabe, GI imasiyananso malinga ndi mpunga womwe munthu amadya [3] .

Zindikirani : GI ya mpunga wa basmati ndiyosiyana ndi mpunga wa jasmine kapena mpunga wautali [4] .

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2. Zamkatimu

Zakudya zopatsa mphamvu ndi chinthu chachiwiri chofunikira kwambiri chomwe chimathandiza kusankha phindu lomwe chakudya chimakhala nacho mthupi lanu [5] . Mpunga wa Brown umakhala ndi zopatsa mphamvu pang'ono potumikira kuposa mpunga woyera [6] [7] .

Mpunga wa Brown umakhalanso ndi zopatsa mphamvu zambiri, ma carbs ambiri, komanso mafuta ambiri kuposa mpunga woyera. Kukhala tirigu wathunthu, kudya mpunga wofiirira sikungapangitse kuti muchepetse mwadzidzidzi.

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3. Zamkatimu Zamkatimu

Pankhani ya fiber yolimba, mpunga wofiirira umakhala ndi mwayi waukulu [8] . Mpunga wa Brown umakhala ndi michere yambiri komanso ma antioxidants, komanso imakhala ndi mavitamini ndi michere yambiri [9] . Magalamu 100 a mpunga wofiirira wophika amapereka magalamu 1.8 a fiber, pomwe magalamu 100 a mpunga woyera amapereka magalamu 0,4 okha a fiber [10] .

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4. Zolemba za Arsenic

Arsenic ndi mankhwala omwe amapezeka pafupifupi muzakudya zonse ndi zakumwa zonse koma amangopezeka pang'ono, ndipo zochuluka kwambiri zimatha kukhala zowopsa m'thupi lanu [khumi ndi chimodzi] . Ikhoza kukulitsa chiopsezo chanu cha matenda osachiritsika kuphatikiza khansa, matenda amtima komanso matenda ashuga amtundu wa 2 [12] [13] .

Mpunga wa Brown umakhala wokwera kwambiri mu arsenic kuposa mpunga woyera. Koma, ili siliyenera kukhala vuto ngati mumadya mpunga pang'ono ngati gawo la zakudya zosiyanasiyana [14] [khumi ndi zisanu] .

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5. Kusamalira Kunenepa

Kafukufuku akuwonetsa kuti kudya mpunga wofiirira m'malo mwa zoyera kumathandizanso kwambiri kuchepetsa kunenepa, kuchuluka kwa thupi (BMI) komanso kuzungulira m'chiuno ndi m'chiuno [16] . Mpunga wa Brown ndiye njira yabwino kwambiri yothandizira kuchepa thupi chifukwa chochepa mphamvu zamagetsi [17] .

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6. Kuopsa Kwa Matenda A shuga

Mpunga wofiirira umakhala ndi magnesium yambiri komanso fiber yomwe imathandizira kuchepetsa kuchuluka kwa shuga wamagazi mthupi. Malinga ndi kafukufuku waposachedwa, kumwa mpunga wofiirira kumachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga [18] .

Kubwezeretsa mpunga wanu woyera ndi mpunga wofiirira kumatha kuthandiza kutsitsa shuga mthupi ndikuchepetsa chiopsezo cha mtundu wachiwiri wa shuga [19] . Mpunga wa Brown uli ndi GI wa 50 ndipo mpunga woyera uli ndi GI wa 89, kutanthauza kuti mpunga woyera umawonjezera shuga m'magazi mwachangu kwambiri kuposa mpunga wofiirira.

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7. Kuopsa Kwa Matenda a Mtima

Chifukwa cha lignans omwe amapezeka mu mpunga wofiirira, zimathandiza kuteteza mtima wamunthu ku matenda [makumi awiri] . Lignans awonetsedwa kuti amachepetsa mafuta m'magazi, amachepetsa kuthamanga kwa magazi ndikuchepetsa kutupa m'mitsempha [makumi awiri ndi mphambu imodzi] .

Kudya mpunga wofiirira m'malo mwa mpunga woyera kungathandize kuchepetsa mavuto omwe amabwera chifukwa cha mtima mosavuta. Mpunga wa Brown umakhalanso ndi cholesterol yabwino kwambiri [22] .

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Chifukwa chake, Ndi iti yomwe ili yankho labwino?

Ngati mukungofuna kudzaza mimba yanu nthawi ndi nthawi osadandaula za chiuno chowonjezeka, ndiye kuti mpunga woyera ndi wanu. Koma, kuchuluka kwa mpunga komwe mumadya ndikofanana ndendende ndi kalori yanu, chifukwa chake muyenera kusunga tabu pamlingo womwe mumadya. Chifukwa chake, kuchita masewera olimbitsa thupi ndilololedwa kuwotcha mafuta owonjezera omwe mpunga woyera umakupatsani.

Mpunga wofiirira ndi chakudya chopatsa thanzi komanso chimakutetezani kumatenda osiyanasiyana ndi matenda monga khansa ndi matenda ashuga. Amapindulitsanso ndi zotsutsana ndi zotupa. Mpunga wamtunduwu umapindulitsanso paulendo wanu wochepetsa thupi, chifukwa sungathandize kuchepetsa thupi komanso kuthandizanso kuti mukhale wathanzi.

Pamenepo, zitha kunenedwanso kuti mpunga wabulawuni nthawi zambiri umakhala wathanzi kuposa mpunga woyera. Ndizokwera kwambiri mu fiber, magnesium, ndi zakudya zina, ndipo sizopindulitsa mopatsa thanzi monga mpunga woyera. Komabe, mtundu uliwonse wa mpunga utha kukhala gawo la zakudya zabwino ndipo palibe cholakwika ndi kudya mpunga woyera nthawi ndi nthawi.

Zindikirani : Ngati mukufuna kuwonjezera mpunga pazakudya zanu koma simukudziwa, kambiranani ndi wazakudya wanu.

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