Kodi Mpunga Ndi Wolemera Kwambiri Motani?

Zamkati

• Mitundu yathanzi
• Mpunga wabulauni
• Mpunga wakuda (woletsedwa)
• Mpunga wofiira
• Mpunga wamtchire
• Mitundu yochepa yopatsa thanzi
• Mpunga woyera
• Zokonzedweratu zopangidwa kale
• Kodi muyenera kusankha mtundu wanji?
• Mfundo yofunika

Mpunga ndi chakudya chodalirika kwambiri m'maiko ambiri ndipo umapatsa anthu mabiliyoni ambiri padziko lonse lapansi mphamvu zamagetsi zotsika mtengo, zopatsa thanzi.

Pali mitundu yambiri ya njere zotchuka zomwe zimasiyana mtundu, makomedwe, komanso thanzi.

Zina zili ndi michere yambiri komanso mankhwala azitsamba amphamvu omwe amapindulitsa thanzi, pomwe ena alibe mbiri yabwino yazakudya.

Nkhaniyi ikufotokoza mitundu ya mpunga yopatsa thanzi komanso chifukwa chake muyenera kusankha mitundu ina kuposa ina.

Mitundu yathanzi

Mitundu yotsatira ya mpunga ili ndi mawonekedwe azakudya zomwe zimawapangitsa kukhala osiyana ndi ena.

Mpunga wabulauni

Mpunga wabulauni ndi mpunga wambewu zonse womwe wachotsedwa pachigoba choteteza, chotchedwa hull. Mosiyana ndi mpunga woyera, umakhalabe ndi wosanjikiza wa chinangwa ndi nyongolosi - yomwe imanyamula michere yambiri.

Mwachitsanzo, chinangwa cha bulauni cha mpunga chimakhala ndi flavonoid antioxidants apigenin, quercetin, ndi luteolin. Izi zimathandiza kwambiri popewa matenda.

Kudya pafupipafupi zakudya zokhala ndi flavonoids kumalumikizidwa ndi chiopsezo chochepa cha matenda, monga matenda amtima ndi khansa zina (,).

Mpunga wa Brown umapatsa ma calorie ndi carbs ofanana ndi mpunga woyera, womwe wachotsa chinangwa ndi majeremusi. Komabe, mitundu yofiirira imakhala ndi michere yochulukirapo katatu ndipo imakhala ndi mapuloteni ().

Zida zonse ndi mapuloteni amalimbikitsa kukhutira ndipo zitha kukuthandizani kuti mukhale ndi thanzi labwino. Kuphatikiza apo, kusankha bulauni kuposa mpunga woyera kumatha kuthandizira kuwongolera shuga wamagazi ndi insulin, mahomoni omwe amathandizira shuga wathanzi wamagazi (4).

Kafukufuku wopangidwa ndi anthu 15 onenepa kwambiri adawonetsa kuti omwe adadya ma ola 7 (magalamu 200) a mpunga wabulauni masiku asanu adachepetsa kwambiri kusala magazi ndi insulin kuposa omwe amadya mpunga woyera womwewo.

Kuphatikiza apo, gulu la mpunga wofiirira lidakumana ndi kusintha kwa kusala kudya kwa insulin komwe kunali 57% kutsika kuposa kusintha kwa masiku 5% komwe kumawonedwa mgulu loyera la mpunga ().

Zotsatira zake, mpunga wofiirira ungakhale chisankho chabwino kwa iwo omwe ali ndi matenda ashuga. Kuphatikiza apo, imakhala ndi magnesium yambiri, mchere womwe umagwira gawo lofunikira mu shuga wamagazi ndi metabolism ya insulin ().

Mpunga wakuda (woletsedwa)

Mitundu yakuda ya mpunga, monga mpunga wakuda waku Indonesia ndi mpunga wakuda waku Thai, imakhala ndi mtundu wakuda wakuda womwe nthawi zambiri umasinthika kukhala wofiirira ukaphika.

Mtunduwu nthawi zina umatchedwa mpunga woletsedwa, chifukwa akuti umasungidwa kwa mafumu ku China wakale.

Kafukufuku akuwonetsa kuti mpunga wakuda umakhala ndi antioxidant kwambiri kuposa mitundu yonse, ndikupanga chisankho chopatsa thanzi ().

Antioxidants ndi mankhwala omwe amateteza ma cell kuti asawonongeke chifukwa cha mamolekyulu ochulukirapo omwe amatchedwa radicals aulere, omwe amathandizira kuti azikhala ndi nkhawa ya oxidative.

Kupsinjika kwa oxidative kumalumikizidwa ndikukula kwa matenda osachiritsika, monga matenda amtima, khansa ina, komanso kuchepa kwamaganizidwe ().

Mpunga wakuda umakhala wolemera kwambiri mu ma anthocyanins, gulu la mitundu yazomera yama flavonoid yomwe imakhala ndi mphamvu zama antioxidant komanso zotsutsana ndi zotupa.

Anthocyanins awonetseranso kuti ali ndi zida zamankhwala zoteteza khansa. Kafukufuku wa kuchuluka kwa anthu akuwonetsa kuti kudya kwambiri zakudya zopatsa anthocyanin kumalumikizidwa ndi chiopsezo chochepa cha khansa zina, kuphatikiza khansa yoyipa ().

Kuphatikiza apo, pakufufuza kwamachubu yoyesera, ma anthocyanins ochokera ku mpunga wakuda adathetsa kukula ndikufalikira kwa maselo a khansa ya m'mawere ().

Mpunga wofiira

Mitundu yampunga wofiira, monga mpunga wofiira wa Himalayan ndi mpunga wofiira wofiira ku Thai, imakhala ndi mitundu yambiri ndipo imakhala ndi michere yambiri yopatsa thanzi.

Mtunduwu umakhala ndi mapuloteni komanso ulusi wambiri kuposa mitundu yoyera ya mpunga, koma pomwe imawala kwenikweni imapezeka mu antioxidant.

Monga mpunga wakuda, umadzaza ndi flavonoid antioxidants, kuphatikiza ma anthocyanins apigenin, myricetin, ndi quercetin.

M'malo mwake, kafukufuku akuwonetsa kuti mpunga wofiira uli ndi mwayi wothana ndi zopitilira muyeso ndipo umakhala ndi ma flavonoid antioxidants ochulukirapo kuposa mpunga wofiirira ().

Flavonoids amatha kuthandiza kuchepetsa kutupa mthupi lanu, kusamala kwambiri, komanso kumachepetsa chiopsezo chamatenda, monga matenda amtima ndi mtundu wa 2 shuga (,).

Mpunga wamtchire

Ngakhale mpunga wamtchire ndi mbewu za udzu wam'madzi, umagwiritsidwa ntchito ngati mpunga kukhitchini.

Imadziwika ngati njere yathunthu ndipo imakhala ndi michere yochulukirapo katatu komanso zomanga thupi kwambiri kuposa mpunga woyera, ndikupangitsa kuti ikhale yodzaza kwambiri (,).

Kuphatikiza apo, yakhala yolumikizidwa ndi maubwino angapo azaumoyo pamaphunziro a nyama.

Mwachitsanzo, kafukufuku wama rodent akuwonetsa kuti kuchotsa mpunga woyera ndi mpunga wamtchire kumachepetsa milingo ya triglyceride ndi cholesterol, insulin kukana, komanso kupsinjika kwa oxidative - zomwe zimayambitsa matenda amtima (,,).

Mpunga wamtchire ndi gwero labwino la mavitamini ndi michere, kuphatikiza mavitamini B, magnesium, ndi manganese. Kuphatikiza apo, kafukufuku akuwonetsa kuti antioxidant yake imagwira ntchito mpaka 30 kuposa mpunga woyera ().

Mpunga wabulauni, wakuda, wofiira, komanso wamtchire ndizosankha zabwino zomwe zimakhala ndi michere yambiri yazomera komanso mankhwala olimbana ndi matenda.

Mitundu yochepa yopatsa thanzi

Palibe cholakwika chilichonse pakudya mpunga woyera kapena mapunga am'mapunga osakanikirana, koma alibe mikhalidwe yathanzi ya mitundu yomwe tatchulayi.

Mpunga woyera

Mpunga woyera wachotsedwa mankhusu, chinangwa, ndi majeremusi. Ngakhale kuti njirayi imatha kukhala nthawi yayitali kwambiri pazinthu zomaliza, michere ndi michere yopindulitsa yomwe imapezeka mu chinangwa ndi majeremusi amatayika pokonza.

Zotsatira zake, imakhala ndi michere yochepa, mapuloteni, ma antioxidants, ndi mavitamini ndi michere yambiri kuposa mpunga wabulauni.

Popeza mpunga woyera umakhala ndi fiber komanso mapuloteni ochepa, umadzazidwanso pang'ono ndipo umakhudza kwambiri shuga wamagazi kuposa mpunga wofiirira ().

Ndizotsika kwambiri ma antioxidants kuposa mitundu yofiirira, yakuda, yofiira, kapena yamtchire komanso (,).

Zokonzedweratu zopangidwa kale

Ngakhale kusakanikirana kwina kwa mpunga kumatha kupanga chisankho chabwino, ena ambiri ali ndi ma calories ambiri, sodium, ndi zosakaniza zosafunikira.

Mwachitsanzo, 1-chikho (150-gramu) yotumizira Mpunga wa Malume Ben's Teriyaki Flavor Ready Rice imanyamula 870 mg wa sodium - pafupifupi 38% yazakudya zoyenera (22,).

Kugwiritsa ntchito sodium yochulukirapo kumatha kuwonjezera chiopsezo chanu chodwala, monga matenda amtima ndi sitiroko ().

Kuphatikiza apo, zopangidwa mutha kukhala ndi shuga wowonjezera, mitundu yokumba, ndi zotetezera - zosakaniza zomwe muyenera kuchepetsa kuti mukhale ndi thanzi labwino (,).

Mpunga woyera ndi zinthu zopangidwa mu mpunga ndizopatsa thanzi pang'ono kuposa mitundu yofiirira, yakuda, yofiira, kapena yamtchire. Idyani nthawi ndi nthawi komanso moyenera.

Kodi muyenera kusankha mtundu wanji?

Kafukufuku akuwonetsa kuti kugwiritsa ntchito njere zonse pamiyeso yoyengedwa kumawongolera thanzi.

Mwachitsanzo, kafukufuku mwa anthu oposa 197,000 adapeza kuti kuchotsa magalamu 50 patsiku la mpunga woyera ndi mpunga wofiirira wofananira kumalumikizidwa ndi chiopsezo chotsika 16% cha mtundu wachiwiri wa shuga ().

Mbewu zonse zimagwirizananso ndi kuchepa kwa matenda a mtima, kunenepa kwambiri, ndi khansa zina ().

Chifukwa chake, kusankha mpunga wofiirira, wofiira, wakuda, kapena wamtchire ndi njira yabwino kwambiri yathanzi.

Kuphatikiza apo, mitundu iyi ndi yolemera kwambiri polimbana ndi antioxidants. Kudya chakudya chambiri chokhala ndi antioxidant kungapindulitse thanzi m'njira zambiri.

Kafukufuku akuwonetsa kuti anthu omwe amadya kwambiri ma antioxidants azakudya - monga omwe ali ndi bulauni, ofiira, akuda, kapena mpunga wamtchire - amakhala ndi zoopsa zochepa monga matenda amadzimadzi, kukhumudwa, khansa ina, ndi matenda amtima (,,,).

Ngakhale mpunga woyera uli wathanzi pang'ono, m'malo mwake ndi mitundu yambewu yonse imaperekanso michere yambiri.

Ngati mumakonda kudya chakudya cha mpunga kapena zinthu zina za mpunga, yesani mitundu yathanzi yomwe ili pamwambapa.

Kukonzekera mpunga wanu kumakupatsani mwayi wodziwa zomwe mukufuna kuwonjezera kapena kusiya zomwe mumakonda. Izi zitha kuchepetsa kudya kwanu kwa sodium ndi zowonjezera zina monga zotetezera komanso shuga wowonjezera.

Mitundu yamphesa yofiirira, yofiira, yakuda, kapena yamtchire imatha kuwonjezera zowonjezera pazakudya zanu. Yesetsani kukonzekera nokha m'malo mogula zopangidwa kale.

Mfundo yofunika

Kusankha mitundu ina ya mpunga kuposa ena kungakhale njira yosavuta yoperekera zakudya zanu.

Mitundu yampunga yamphesa yonse imakhala ndi chinangwa ndi nyongolosi, yopereka michere yambiri monga fiber, protein, antioxidants, ndi mavitamini ndi michere.

Kusankha tirigu wampunga woyera kumatha kupindulitsa thanzi m'njira zambiri ndipo kungachepetse chiopsezo chanu cha mtundu wachiwiri wa shuga, kunenepa kwambiri, ndi matenda amtima.

Kupanga mfundo yosankha mpunga womwe umakhala ndi zomanga thupi zambiri, mavitamini, mavitamini, michere, ndi ma antioxidants pazinthu zoyengedwa ndi njira yabwino komanso yosavuta yolimbikitsira thanzi.