Ubwino wa mpunga wakutchire, momwe mungakonzekerere ndi maphikidwe

Zamkati

• Ubwino wa mpunga wamtchire
• Kupanga zakudya
• Momwe mungakonzekerere mpunga wamtchire
• 1. Watercress saladi ndi mpunga wamtchire
• 2. Mpunga wamtchire wokhala ndi masamba

Mpunga wamtchire, womwe umadziwikanso kuti mpunga wakutchire, ndi mbewu yopatsa thanzi kwambiri yopangidwa kuchokera kumadzi am'magazi amtunduwu Zizania L. Komabe, ngakhale mpunga uwu ukuwoneka mofanana ndi mpunga woyera, sunagwirizane nawo mwachindunji.

Poyerekeza ndi mpunga woyera, mpunga wamtchire umawerengedwa kuti ndi chimanga chonse ndipo umakhala ndi kuchuluka kwa protein, fiber yambiri, mavitamini B ndi mchere monga iron, calcium, zinc ndi potaziyamu. Kuphatikiza apo, mpunga wamtchire umakhala ndi ma antioxidants ambiri, motero, kumwa kwake nthawi zonse kumalumikizidwa ndi maubwino angapo azaumoyo.

Ubwino wa mpunga wamtchire

Kudya mpunga wakutchire kumatha kubweretsanso maubwino angapo azaumoyo, chifukwa ndi njere yonse, yayikulu ndiyo:

• Kulimbana ndi kudzimbidwa, popeza imathandizira kuyenda kwamatumbo ndikuwonjezera kuchuluka kwa ndowe, kuyanja, komanso kumwa madzi, kutulutsa ndowe;
• Zimathandiza kupewa khansa komanso kupewa kukalamba msanga, chifukwa ili ndi ma antioxidants ambiri, makamaka mankhwala a phenolic ndi flavonoids, omwe ali ndi udindo woteteza zamoyo kuti zisawonongeke kwambiri;
• Zimathandizira kupewa matenda amtima, popeza ili ndi ulusi wambiri, womwe umakhudzana ndi kuchepa kwa cholesterol yonse, LDL (cholesterol yoyipa) ndi triglycerides, yolimbikitsa thanzi la mtima;
• Amakonda kuchepa thupi, chifukwa ili ndi mapuloteni ambiri, kuwonjezera kukhuta chifukwa cha ulusi wake ndikuthandizira kukhazikitsa kwa insulin. Kafukufuku wopangidwa ndi makoswe adawonetsa kuti mpunga wamtchire ungalepheretse kuchuluka kwa mafuta ndikukonda kuchuluka kwa leptin, yomwe ndi mahomoni omwe amapezeka kwambiri mwa anthu onenepa kwambiri. Ngakhale hormone iyi ikukhudzana ndi kuchepa kwa njala, mwa anthu omwe ali ndi kunenepa kwambiri pamakhala chitukuko chokana kuchitapo kanthu;
• Amathandizira kuwongolera kuchuluka kwa shuga, kupewa matenda ashuga, popeza mayamwidwe am'madzi m'matumbo amachedwa pang'ono, ndikupangitsa kuti shuga iwonjezeke pang'onopang'ono komanso insulin kuyika magazi ake m'magazi.

Ndikofunikira kunena kuti pali maphunziro asayansi ochepa pamtunduwu wa mpunga, ndipo maphunziro ena amafunikira kuti atsimikizire zabwino zake zonse. Mpunga wamtchire ukhoza kudyedwa ndi chakudya chopatsa thanzi komanso chopatsa thanzi.

Kupanga zakudya

Gome lotsatirali likuwonetsa kapangidwe ka mpunga wakutchire wama gramu 100, kuphatikiza poyerekeza ndi mpunga woyera:

Momwe mungakonzekerere mpunga wamtchire

Poyerekeza ndi mpunga woyera, mpunga wamtchire umatenga nthawi yayitali kuti umalize, pafupifupi mphindi 45 mpaka 60. Chifukwa chake, ndizotheka kuphika mpunga wamtchire m'njira ziwiri:

1. Ikani 1 chikho cha mpunga wamtchire ndi makapu atatu amadzi ndi uzitsine mchere, pamtentha kwambiri mpaka zithupsa. Ikangowira, ikani pamoto wochepa, yophimba ndikuphika kwa mphindi 45 mpaka 60;
2. Lembani usiku wonse ndikubwereza ndondomeko yomwe tatchulayi ndikuphika kwa mphindi 20 mpaka 25.

Maphikidwe ena omwe amatha kuphikidwa ndi mpunga wamtchire ndi awa:

1. Watercress saladi ndi mpunga wamtchire

Zosakaniza

• Phukusi limodzi la madzi;
• 1 sing'anga grated karoti;
• 30 g wa mtedza;
• 1 chikho cha mpunga wamtchire;
• Makapu 3 amadzi;
• Mafuta a azitona ndi viniga;
• 1 uzitsine mchere ndi tsabola.

Kukonzekera akafuna

Mpunga wakutchire ukakonzeka, sakanizani zosakaniza zonse mu chidebe ndi nyengo ndi mafuta ndi viniga. Njira ina ndikukonzekera vinaigrette ya mandimu ndipo chifukwa cha izi muyenera madzi a mandimu awiri, maolivi, mpiru, adyo wodulidwa, mchere ndi tsabola, sakanizani zonse ndikukhala ndi saladi.

2. Mpunga wamtchire wokhala ndi masamba

Zosakaniza

• 1 chikho cha mpunga wamtchire;
• Makapu 3 amadzi;
• 1 anyezi wapakati;
• 1 clove ya minced adyo;
• 1/2 chikho cha kaloti;
• 1/2 chikho cha nandolo;
• 1/2 chikho cha nyemba zobiriwira;
• Supuni 2 zamafuta;
• 1 uzitsine mchere ndi tsabola

Kukonzekera akafuna

Mu poto wowotchera, ikani supuni ziwiri zamafuta ndikusakaniza anyezi, adyo ndi ndiwo zamasamba, kusiya kwa mphindi zitatu kapena zisanu kapena mpaka zofewa. Kenako onjezani mpunga wakutchire wokonzeka, onjezani uzitsine mchere ndi tsabola ndikusakaniza.