Kodi Mpunga wa Basmati Ndi Wathanzi?

Zamkati

• Mfundo zokhudza thanzi
• Zopindulitsa zaumoyo
• Ochepera mu arsenic
• Apindule
• Mitundu ina ndi mbewu zonse
• Zowonongeka
• Basmati vs. mitundu ina ya mpunga
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mpunga wa Basmati ndi mtundu wa mpunga wofala ku India komanso ku South Asia zakudya.

Ipezeka mumitundu yonse yoyera ndi yofiirira, imadziwika ndi kununkhira kwa nutty ndi fungo lokoma.

Komabe, mungafune kudziwa ngati mpunga wautali wautali ndi wathanzi komanso momwe umafanizira ndi mpunga wina.

Nkhaniyi ikuyang'ana mpunga wa basmati, kuwunika michere yake, maubwino ake azaumoyo, komanso zovuta zilizonse.

Mfundo zokhudza thanzi

Ngakhale michere yeniyeni imasiyanasiyana kutengera mtundu wa basmati, aliyense amakhala ndi ma carbs ndi ma calories, komanso micronutrients ngati folate, thiamine, ndi selenium.

Chikho chimodzi (163 magalamu) a mpunga woyera wa basmati wophika uli ndi ():

• Ma calories: 210
• Mapuloteni: Magalamu 4.4
• Mafuta: 0,5 magalamu
• Ma carbs: 45.6 magalamu
• CHIKWANGWANI: 0.7 magalamu
• Sodiamu: Mpweya wa 399
• Zolemba: 24% ya Daily Value (DV)
• Thiamine: 22% ya DV
• Selenium: 22% ya DV
• Niacin: 15% ya DV
• Mkuwa: 12% ya DV
• Chitsulo: 11% ya DV
• Vitamini B6: 9% ya DV
• Nthaka: 7% ya DV
• Phosphorus: 6% ya DV
• Mankhwala enaake a: 5% ya DV

Poyerekeza, mpunga wa basmati wofiirira umakhala wokwera kwambiri pama calories, carbs, ndi fiber. Amaperekanso magnesium, vitamini E, zinc, potaziyamu, ndi phosphorus ().

Mpunga wa Basmati umakhala ndi ma carbs ndi micronutrients ambiri monga thiamine, folate, ndi selenium.

Zopindulitsa zaumoyo

Mpunga wa Basmati ukhoza kuphatikizidwa ndi maubwino angapo azaumoyo.

Ochepera mu arsenic

Poyerekeza ndi mpunga wamtundu wina, basmati nthawi zambiri imakhala yotsika mu arsenic, chitsulo cholemera chomwe chitha kuwononga thanzi lanu komanso chiwopsezo cha matenda ashuga, mavuto amtima, ndi khansa zina ().

Arsenic imakonda kupeza mpunga wambiri kuposa mbewu zina, zomwe zimafunikira makamaka kwa iwo omwe amadya mpunga pafupipafupi ().

Komabe, kafukufuku wina apeza kuti mpunga wa basmati wochokera ku California, India, kapena Pakistan uli ndi mitundu yotsika kwambiri ya arsenic, poyerekeza ndi mitundu ina ya mpunga ().

Kuphatikiza apo, ziyenera kudziwika kuti mitundu ya mpunga wofiirira imakonda kukhala yayikulu mu arsenic kuposa mpunga woyera, chifukwa arsenic imadzipindulira pazolimba zakunja.

Apindule

Mpunga wa basmati woyera umalimbikitsidwa, kutanthauza kuti zakudya zina zimawonjezedwa pokonza kuti zithandizire kupezanso thanzi.

Izi zitha kukupangitsani kukhala kosavuta kukwaniritsa zosowa zanu zamavitamini ndi michere yambiri.

Makamaka, mpunga ndi mbewu zina nthawi zambiri zimalimbikitsidwa ndi ayironi ndi mavitamini a B monga folic acid, thiamine, ndi niacin ().

Mitundu ina ndi mbewu zonse

Mpunga wa Brown basmati umawerengedwa kuti ndi tirigu wathunthu, kutanthauza kuti uli ndi magawo onse atatu a ngale - nyongolosi, chinangwa, ndi endosperm.

Mbeu zonse zimalumikizidwa ndi maubwino angapo azaumoyo. Mwachitsanzo, kuwunika kwa maphunziro a 45 kumangiriza kudya kwathunthu kwa chiopsezo chochepa cha matenda amtima, khansa, komanso kufa msanga ().

Ndemanga ina yokhudzana ndi kudya mbewu zonse, kuphatikiza mpunga wabulauni, wokhala pachiwopsezo chochepa cha matenda ashuga amtundu wa 2 ().

Kuphatikiza apo, kafukufuku wamasabata asanu ndi atatu mwa anthu 80 adapeza kuti kuchotsa mbewu zoyengedwa ndi njere zathunthu kudatsitsa zikwangwani zotupa ().

Basmati ndiyotsika kwambiri mu arsenic kuposa mitundu ina ya mpunga ndipo nthawi zambiri imadzaza ndi mavitamini ndi michere yofunikira. Brown basmati imawonedwanso ngati njere yonse.

Zowonongeka

Mosiyana ndi basmati wofiirira, basmati yoyera ndi njere yoyengedwa, kutanthauza kuti yachotsedwa michere yambiri pokonza.

Kafukufuku wina akuwonetsa kuti kudya mbewu zoyengedwa kwambiri kumatha kusokoneza kuwongolera kwa magazi ndipo kumatha kukhala pachiwopsezo chachikulu cha matenda amtundu wa 2 (,).

Kuphatikiza apo, kafukufuku mwa anthu opitilira 10,000 adalumikiza mitundu yazakudya zomwe zimaphatikizanso mpunga woyera ndi chiopsezo chachikulu cha kunenepa kwambiri ().

Kuphatikiza apo, kafukufuku mwa anthu 26,006 omwe adalumikizana ndi kudya mpunga woyera wokhala ndi chiopsezo chachikulu cha matenda amadzimadzi, omwe ndi gulu lazomwe zingakulitse chiopsezo cha matenda amtima, kupwetekedwa mtima, ndi mtundu wa 2 shuga ().

Zotsatirazi zitha kukhala chifukwa cha mpunga woyera wa ma carbs ambiri komanso fiber yochepa poyerekeza ndi mpunga wa bulauni.

Choncho, ngakhale mpunga woyera wa basmati ukhoza kusangalala pang'ono, basmati ya bulauni ikhoza kukhala njira yabwino kwambiri yathanzi lanu.

Mbewu zoyengedwa monga mpunga woyera wa basmati zimalumikizidwa ndi chiopsezo chachikulu cha matenda amtundu wa 2, kunenepa kwambiri, komanso matenda amadzimadzi. Chifukwa chake, amadya bwino pang'ono.

Basmati vs. mitundu ina ya mpunga

Mpunga wa Basmati ndi wofanana ndi mitundu ina ya mpunga wofiirira kapena yoyera potengera michere.

Ngakhale kusiyanasiyana kwakanthawi kochepa kungakhalepo mu kalori, carb, protein, ndi fiber kuwerengera pakati pa mitundu ina ya mpunga, sikokwanira kuti pakhale kusiyana kwakukulu.

Izi zati, basmati nthawi zambiri imakhala ndi arsenic yocheperako, yomwe imatha kupanga chisankho chabwino ngati mpunga ndizofunikira pazakudya zanu ().

Monga mpunga wa tirigu wautali, umakhalanso wautali komanso wochepa kuposa mitundu ya njere zazifupi.

Zakudya zake zamchere, zonunkhira bwino komanso zofewa, zonunkhira bwino zimagwira ntchito m'malo ambiri azakudya zaku Asia ndi India. Ndi chisankho chabwino makamaka kwa mapira a mpunga, pilafs, ndi mbale zam'mbali.

Mpunga wa Basmati umafanana ndi mitundu ina ya mpunga koma umakhala ndi arsenic wochepa. Kukoma kwake kwapadera, kununkhira kwake, ndi kapangidwe kake zimapangitsa kuti ziziyenderana bwino ndi zakudya zaku Asia.

Mfundo yofunika

Basmati ndi mpunga wonunkhira, wautali wautali womwe uli wotsika kwambiri mu arsenic kuposa mitundu ina ya mpunga. Nthawi zina amapindula ndi mavitamini ndi mchere wofunikira.

Amapezeka m'mitundu yonse yoyera ndi yofiirira.

Pomwe zingatheke, muyenera kusankha basmati wofiirira, chifukwa mbewu zoyengedwa ngati mpunga woyera zimakhudzana ndi zovuta zingapo.

Gulani mpunga wa basmati wofiirira pa intaneti.