Mpunga wofiirira: maubwino ndi momwe mungapangire

Zamkati

• Ubwino wake wathanzi ndi uti
• Zambiri zamtundu wa mpunga wofiirira
• Momwe mungakonzekere mpunga wabulauni

Mpunga wa Brown ndi phala lomwe limakhala ndi chakudya chambiri, ulusi, mavitamini ndi mchere, kuphatikiza pa zinthu zina zomwe zimakhala ndi antioxidant, monga polyphenols, oryzanol, phytosterols, tocotrienols ndi carotenoids, omwe kumwa kwawo nthawi zonse kumathandizira kupewa matenda monga matenda ashuga ndi kunenepa kwambiri.

Kusiyanitsa kwakukulu pakati pa mpunga wa bulauni ndi woyera ndikuti mankhusu ndi nyongolosi amachotsedwa kumapeto, omwe ndi gawo la njere zomwe zili ndi fiber komanso zomwe zimakhala ndi michere yonse yomwe yatchulidwa pamwambapa, ndichifukwa chake mpunga woyera umalumikizidwa chiopsezo chowonjezeka chokhala ndi matenda osachiritsika.

Ubwino wake wathanzi ndi uti

Kudya mpunga wofiirira kumakhala ndi maubwino angapo azaumoyo, monga:

• Kuchepetsa thanzi lamatumbo, chifukwa chakupezeka kwa ulusi womwe umathandizira kukulitsa kukula kwa chopondapo ndikuthandizira kuthawa, kukhala njira yabwino kwambiri kwa iwo omwe akudwala kudzimbidwa;
• Zimathandizira kuchepa thupi chifukwa, ngakhale zili ndi chakudya, zilinso ndi ulusi womwe, ukamadya pang'ono, umathandizira kukhathamira ndikuchepetsa kudya. Kuphatikiza apo, mpunga wofiirira umakhala ndi mankhwala angapo osakanikirana, omwe ndi gamma oryzanol, womwe ndi gawo lolonjeza motsutsana ndi kunenepa kwambiri;
• Zimathandiza kuchepetsa cholesterol, chifukwa imakhala ndi ma antioxidants ambiri, omwe amachepetsa komanso kupewa makutidwe ndi mafuta, amachepetsa chiopsezo cha matenda amtima;
• Zimathandizira kukhazikitsa shuga wamagazi, chifukwa cha kupezeka kwa fiber, yomwe imapatsa mpunga wofiirira cholimbitsa glycemic index, kuti magazi asagundike kwambiri akamadya. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mphamvu yake yothana ndi matenda a shuga amathanso kulumikizana ndi gamma oryzanol, yomwe imateteza ma cell a kapamba omwe amapanga insulin, yomwe ndi hormone yomwe imathandizira kuwongolera shuga;
• Imathandizira kupewa khansa, popeza imakhala ndi zinthu zomwe zimayambitsa matenda a antioxidant komanso zotsutsana ndi zotupa, zomwe zimateteza ma cell kuti asawonongeke chifukwa cha zopitilira muyeso zaulere;
• Ili ndi vuto la kutsekeka kwa magazi, chifukwa chakupezeka kwa ma antioxidants, kuthandiza kupewa matenda am'mitsempha, monga Alzheimer's, mwachitsanzo.

Kuphatikiza apo, mpunga wabulauni umakhala ndi mapuloteni ambiri omwe, akaphatikizidwa ndi nyemba zina, monga nyemba, nandolo kapena nandolo, amapanga mapuloteni abwino kwambiri, omwe atha kukhala njira yabwino kwambiri kwa vegans, zamasamba kapena matenda a celiac. Kafukufuku wasayansi akuti protein ya bulauni ya mpunga ndi yofanana ndi ya protein ya soya ndi whey.

Zambiri zamtundu wa mpunga wofiirira

Gome ili m'munsi likuyerekeza phindu la mpunga wofiirira ndi mpunga woyera:

Momwe mungakonzekere mpunga wabulauni

Kuchuluka kwa kuphika kwa mpunga ndi 1: 3, ndiye kuti, kuchuluka kwa madzi kuyenera kukhala kokulirapo katatu kuposa mpunga. Choyamba, mpunga wofiirira uyenera kuthiriridwa, ndikuwonjezera madzi okwanira kuphimba, kwa mphindi pafupifupi 20.

Pofuna kuphika mpunga, ikani supuni imodzi kapena ziwiri za mafuta mu poto ndipo, mukatentha, onjezerani 1 chikho cha mpunga wa bulauni ndikusakaniza, kuti usagwere. Kenako onjezerani makapu atatu amadzi ndi mchere wambiri, kuphika pamoto mpaka madzi atawira ndipo, zikachitika, kutentha kuyenera kutsika mpaka kutentha pang'ono, ndikuphimba poto, kuphika kwa mphindi pafupifupi 30 kapena kupitilira apo yophika.

Mukayamba kuwona mabowo mumchenga, zimitsani moto ndikupumulirani kwa mphindi zochepa chivindikirocho chitatseguka, kuti mpunga umalize kuyamwa madzi.