Kodi Mungadye Nkhono Za Dzungu?

Zamkati

• Kodi zipolopolo za mbewu ya dzungu ndi zotetezeka?
• Chakudya chopatsa thanzi komanso maubwino a mbewa zotsalira ndi mbewu zonse za dzungu
• Kuopsa kodya zipolopolo za mbewu ya dzungu
• Momwe mungakonzekerere mbewu zonse za dzungu
• Mfundo yofunika

Mbeu zamatungu, zotchedwanso pepitas, zimapezeka mkati mwa maungu athunthu ndikupanga chakudya chopatsa thanzi, chokoma.

Nthawi zambiri amagulitsidwa ndi chipolopolo chawo cholimba, chakunja atachotsedwa, chifukwa chake mungadabwe ngati zili bwino kudya mbewu zonse zomwe zikadali m'zipolopolo zawo.

Nkhaniyi ikufotokoza ngati mungadye zipolopolo za mbewu za dzungu, komanso maubwino ndi zotheka zake.

Kodi zipolopolo za mbewu ya dzungu ndi zotetezeka?

Mbeu zamatungu ndizochepa, mbewu zobiriwira zomwe zimazunguliridwa ndi chipolopolo choyera chikasu.

Ngati mutsegula dzungu lonse, mudzawapeza atazunguliridwa ndi lalanje, mnofu wolimba. Anthu ambiri amatulutsa nthanga zonse ndikuzikazinga - chipolopolo ndi zonse - ngati chotupitsa.

Komabe, omwe amagulitsidwa m'masitolo amagulitsidwa. Ndicho chifukwa chake mitundu yamalonda ndi mtundu wina, kukula, ndi mawonekedwe osiyana ndi omwe mungakonzekere kunyumba.

Ngakhale zili choncho, zipolopolo zambewu zamatungu ndizabwino kuti anthu ambiri adye. M'malo mwake, zimawonjezera mbewu zomwe zimasiyanitsa ndikupatsanso michere yambiri.

Mbeu yonse ya dzungu - yokhala ndi zipolopolo - nthawi zambiri imakonzedwa kunyumba ndipo imapezeka m'malo ogulitsira. Nthawi zambiri amakhala otetezeka kudya.

Chakudya chopatsa thanzi komanso maubwino a mbewa zotsalira ndi mbewu zonse za dzungu

Mbeu yonse yamatungu imakhala ndi ulusi wopitilira kawiri kuposa omwe ali ndi zipolopolo (,).

Gulu limodzi (28 magalamu) a mbewu zonse zamatungu amapereka pafupifupi magalamu asanu a fiber, pomwe mbewu zomwezo zili ndi magalamu awiri okha (,).

CHIKWANGWANI chimalimbikitsa kugaya bwino kwambiri mwa kudyetsa mabakiteriya ochezeka m'matumbo mwanu. Ikhoza ngakhale kuchepetsa chiopsezo cha matenda a mtima pochepetsa cholesterol yanu ndi kuthamanga kwa magazi (,).

Chifukwa chake, mbewu zonse za dzungu zimapatsa mphamvu zowonjezera zowonjezera.

Mbeu izi zimakhalanso ndi zinthu zina zambiri zopatsa thanzi, kuphatikiza zinc, magnesium, ndi mkuwa. Kuphatikiza apo, ali ndi chitsulo chambiri, chomwe chimafunikira paumoyo wamagazi komanso mayendedwe a oxygen (,).

Mbeu zonse zamatungu ndizokwera kwambiri kuposa zipolopolo. Chomerachi chimathandiza kukonza chimbudzi ndi thanzi la mtima.

Kuopsa kodya zipolopolo za mbewu ya dzungu

Ngakhale amakhala otetezeka kwambiri kudya, mbewu zonse za dzungu zimatha kubweretsa mavuto kwa anthu ena.

Anthu omwe ali ndi vuto lakugaya, monga matenda a Crohn kapena ulcerative colitis, omwe amadziwikanso kuti matenda opatsirana am'mimba (IBD), ayenera kupewa kapena kuchepetsa mbewu zonse za dzungu - ngakhale mitundu yazipolopolo.

Izi ndichifukwa choti mbewu zokhala ndi ulusi zitha kukulitsa m'mimba kutupa ndikupangitsa m'mimba kukhumudwa, kutsegula m'mimba, kupweteka, kutupikana, ndi zizindikilo zina ().

Popeza nthanga za dzungu ndizochepa kwambiri, zimathanso kukhala zosavuta kudya mopitirira muyeso. Chifukwa chake, muyenera kukumbukira kukula kwa magawo mukamadya - ngakhale mulibe vuto lakugaya chakudya.

Kuphatikiza apo, mungafune kumwa madzi mukamadya nyembazi, chifukwa madzi ndi ofunikira pothandiza kuti ulusi uzidutsa m'mimba.

Popeza nthanga zonse zamatungu ndizambiri, muyenera kuzidya ndi madzi ambiri. Anthu omwe ali ndi vuto lakugaya chakudya ayenera kuwachepetsera kapena kuwapewa.

Momwe mungakonzekerere mbewu zonse za dzungu

Kukonzekera nthanga za dzungu ndikosavuta ngati muli ndi dzungu m'manja.

Mukachoka pamwamba, gwiritsani ntchito supuni kuchotsa njere ndi mnofu. Kenako ikani nyembazo mu colander ndikuzitsuka pansi pamadzi ozizira, ndikuchotsa mnofu uliwonse m'manja mwanu ndi manja anu. Pomaliza, pewani pouma ndi chopukutira pepala.

Mbeu zamatungu zitha kudyedwa zosaphika koma kulawa makamaka zokazinga zokazinga.

Kuti muwotche, muwaponye mu mafuta kapena batala wosungunuka, kuphatikizapo mchere, tsabola, ndi zina zilizonse zomwe mukufuna. Apatseni pa pepala lophika ndikuwaphika mu uvuni pa 300 ° F (150 ° C) kwa mphindi 30-40, kapena mpaka bulauni komanso crunchy.

Mbeu yonse ya dzungu itha kudyedwa yaiwisi kapena yokazinga pa chotupitsa.

Mfundo yofunika

Zipolopolo zambewu zamatungu ndizabwino kudya ndipo zimapatsa ulusi wambiri kuposa mbewu zobiriwira zamatumba.

Komabe, anthu omwe ali ndi vuto lakugaya chakudya angafune kupewa mbewu zonse, chifukwa kuchuluka kwake kwa fiber kumatha kuyambitsa zizindikilo monga kupweteka ndi kutsegula m'mimba.

Kuti musangalale ndi mbewu zonse za dzungu, tulutsani mu dzungu lonse ndikuwotcha mu uvuni kuti mudye chotupitsa.