Kodi Mungadye Mpunga Wozizira?

Zamkati

• Zopindulitsa
• Kuopsa kodya mpunga wozizira
• Momwe mungadyere mpunga wozizira
• Mfundo yofunika

Mpunga ndi chakudya chodziwika bwino padziko lonse lapansi, makamaka m'maiko aku Asia, Africa, ndi Latin America.

Ngakhale ena amakonda kudya mpunga wawo uli watsopano komanso wotentha, mungaone kuti maphikidwe ena, monga saladi wa mpunga kapena sushi, amafuna mpunga wozizira.

Komabe, mwina mungadabwe ngati zili bwino kudya mpunga wozizira.

Nkhaniyi ikufotokoza zowona.

Zopindulitsa

Mpunga wozizira umakhala ndi wowuma wambiri kuposa mpunga wophika kumene ().

Wowuma wowuma ndi mtundu wa ulusi womwe thupi lanu silingathe kugaya. Komabe, mabakiteriya omwe ali m'matumbo anu amatha kuwira, motero amakhala ngati prebiotic, kapena chakudya cha mabakiteriya amenewo,,.

Mtundu wosakanikiranawu umatchedwa wowuma wobwezerezedwanso ndipo umapezeka muzakudya zophika komanso zowuma. M'malo mwake, mpunga wokonzanso umawoneka kuti uli ndi ndalama zambiri ().

Njira yothira mafuta imatulutsa mafuta amfupi (SCFAs), omwe amakhudza mahomoni awiri - glucagon-ngati peptide-1 (GLP-1) ndi peptide YY (PYY) - omwe amalamulira njala yanu (,).

Amadziwikanso kuti mahomoni antidiabetic komanso anti-kunenepa kwambiri chifukwa chothandizana nawo ndi chidwi cha insulin ndikuchepetsa mafuta am'mimba (,,).

Kafukufuku m'modzi mwa achikulire athanzi a 15 adapeza kuti kudya mpunga woyera wophika womwe udakhazikika kwa maola 24 pa 39 ° F (4 ° C) ndikubwezeretsanso kuchepa kwa magazi m'magazi mukatha kudya, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, kafukufuku wamakoswe omwe adadyetsedwa mpunga wobwezeretsanso mpunga adatsimikiza kuti imathandizira kwambiri kuchuluka kwama cholesterol m'mwazi komanso m'matumbo, poyerekeza ndi gulu lolamulira ().

Komabe, ngakhale izi zikuwoneka kuti ndizabwino, maphunziro owonjezera a anthu amafunikira kuti atsimikizire izi.

Kudya mpunga wozizira kapena wowotenthedwa kumathandizira kuwonjezera kuchuluka kwanu kosagwiritsa ntchito wowuma, komwe kumatha kukulitsa shuga ndi magazi.

Kuopsa kodya mpunga wozizira

Kudya mpunga wozizira kapena wotenthetsedwa kumawonjezera chiopsezo cha poyizoni wazakudya Bacillus cereus, zomwe zingayambitse kupweteka kwa m'mimba, kutsekula m'mimba, kapena kusanza mkati mwa mphindi 15-30 mutayambiranso (, 10,, 12).

Bacillus cereus ndi bakiteriya yemwe amapezeka m'nthaka yemwe angawononge mpunga waiwisi. Imatha kupanga ma spores, omwe amakhala ngati chishango ndikuwalola kuti apulumuke kuphika (,).

Chifukwa chake, mpunga wozizira ukhoza kukhalabe ndi zodetsa ngakhale utaphikidwa pamalo otentha kwambiri.

Komabe, vuto lokhala ndi mpunga wozizira kapena wofenthetsedwa si mabakiteriya, koma momwe mpunga udakhalira kapena kusungidwa (,).

Tizilombo toyambitsa matenda kapena toyambitsa matenda, monga Bacillus cereus, amakula mofulumira kutentha pakati pa 40-140 ° F (4-60 ° C) - malo omwe amadziwika kuti malo owopsa (16).

Chifukwa chake, ngati mungalole kuti mpunga wanu uzizire powusiya kutentha, mbewuzo zimera, ndikuchulukitsa ndikupanga poizoni yemwe amakudwalitsani (17).

Ngakhale aliyense amene amadya mpunga woipitsidwa atha kudya poyizoni, omwe ali ndi chitetezo chamthupi chofooka, monga ana, achikulire, kapena amayi apakati, atha kukhala ndi chiopsezo chachikulu chotenga matenda (10).

Kudya mpunga wozizira kumawonjezera chiopsezo cha poizoni wazakudya Bacillus cereus, bakiteriya amene satha kuphika ndipo angayambitse kupweteka kwa m'mimba, kutsegula m'mimba, kapena kusanza.

Momwe mungadyere mpunga wozizira

Popeza kuphika sikutha Bacillus cereus spores, ena amakhulupirira kuti muyenera kuchitira mpunga wophika chimodzimodzi ndi momwe mungachitire ndi chakudya chilichonse chowonongeka.

Nawa maupangiri ofunikira kutsatira momwe mungasungire bata ndi kusunga mpunga (17, 18, 19):

• Kuti muziziritsa mpunga womwe mwaphika kumene, uziziziritseni ola limodzi pogawa mzidebe zingapo zosaya. Kuti mufulumizitse ntchitoyi, ikani zotengera mu ayezi kapena madzi osamba ozizira.
• Kuti muzisungire mufiriji zotsalira, ziyikeni m'mitsuko yopanda mpweya. Pewani kuwakhomera kuti alole mpweya wokwanira mozungulira iwo ndikuwonetsetsa kuti kuziziritsa mwachangu.
• Mpunga wotsalira sayenera kusiya kutentha kwa maola opitilira 2. Ngati ndi choncho, ndi bwino kuitaya.
• Onetsetsani kuti mufiriji mpunga pansi pa 41ºF (5ºC) kuti muteteze mapangidwe a spores.
• Mutha kusunga mpunga wanu m'firiji mpaka masiku 3-4.

Kutsatira malangizo ozizira ndi kusungawa kumakupatsani mwayi wopewa spores iliyonse kuti isamere.

Kuti musangalale ndi kutumikirako mpunga wozizira, onetsetsani kuti mudye kudakali kozizira m'malo moilola kuti ifike kutentha.

Ngati mukufuna kutenthetsanso mpunga wanu, onetsetsani kuti ukutentha kwambiri kapena onetsetsani kuti kutentha kwafika 165ºF (74ºC) ndi thermometer yazakudya.

Kuzirala bwino ndikusunga mpunga kumathandiza kuchepetsa chiopsezo cha poyizoni wazakudya.

Mfundo yofunika

Mpunga wozizira ndiwotheka kudya bola ngati mukuugwira bwino.

M'malo mwake, imatha kukulitsa thanzi m'matumbo mwanu, komanso magazi anu ashuga komanso cholesterol, chifukwa chakuthira kwake kotsika kwambiri.

Pofuna kuchepetsa chiopsezo cha poizoni wazakudya, onetsetsani kuti mwaziziritsa mpunga pasanathe ola limodzi kuphika ndikuisunga mufiriji musanadye.