Kodi Mpunga Wa Brown Ndiwabwino Kwa Inu?

Zamkati

• Mpunga Wa Brown Ndi Wopatsa Thanzi Modabwitsa
• Kodi Mpunga Wa Brown Ndi Wabwino Kuchepetsa Thupi?
• Itha Kupindulitsa Thanzi La Mtima
• Ndi Chisankho Chabwino Kwa Iwo Omwe Ali Ndi Matenda A shuga
• Mpunga Wa Brown Mwachilengedwe Ndi wopanda Gluten
• Momwe Mungapangire Mpunga Wa Brown Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Mpunga wa Brown ndi chakudya chomwe nthawi zambiri chimagwirizanitsidwa ndi kudya koyenera.

Amawerengedwa kuti njere yonse, mpunga wofiirira umasinthidwa mocheperapo kuposa mpunga woyera, womwe wachotsedwa, hule yake ndi chinangwa.

Mpunga wofiirira umangokhala ndi chikopa (chophimba cholimba chotetezera) kuchotsedwa, ndikusiya chimanga chodzaza ndi michere.

Zotsatira zake, mpunga wofiirira umasunga zakudya zomwe mpunga woyera umasowa monga mavitamini, michere, ndi ma antioxidants.

Komabe, anthu ambiri amapewa mpunga wofiirira chifukwa chodziwika bwino chakudya chotsika kwambiri cha carb.

Nkhaniyi ifotokoza zaubwino wampunga wofiirira wokuthandizani kusankha ngati ndi chakudya chopatsa thanzi kuti muwonjezere pazakudya zanu.

Mpunga Wa Brown Ndi Wopatsa Thanzi Modabwitsa

Ngakhale mpunga wabulauni ndi chakudya chosavuta, mawonekedwe ake azakudya sizabwino koma.

Poyerekeza ndi mpunga woyera, mpunga wofiirira uli ndi zambiri zoti upereke pokhudzana ndi michere.

Ngakhale zili ndi zopatsa mphamvu komanso zopatsa mphamvu, mpunga wofiirira umaposa mpunga woyera pafupifupi pafupifupi gulu lina lililonse.

Chikho chimodzi cha mpunga wofiirira chili ndi (1):

• Ma calories: 216
• Ma carbs: 44 magalamu
• CHIKWANGWANI: 3.5 magalamu
• Mafuta: 1.8 magalamu
• Mapuloteni: 5 magalamu
• Thiamin (B1): 12% ya RDI
• Niacin (B3): 15% ya RDI
• Pyridoxine (B6): 14% ya RDI
• Pantothenic acid (B5): 6% ya RDI
• Chitsulo: 5% ya RDI
• Mankhwala enaake a: 21% ya RDI
• Phosphorus: 16% ya RDI
• Nthaka: 8% ya RDI
• Mkuwa: 10% ya RDI
• Manganese: 88% ya RDI
• Selenium: 27% ya RDI

Njere yonseyi ndi gwero labwino la folate, riboflavin (B2), potaziyamu ndi calcium.

Kuphatikiza apo, mpunga wofiirira umakhala wokwanira manganese. Mchere wodziwika bwinowu ndi wofunikira pazinthu zambiri zofunika mthupi, monga kukula kwa mafupa, kupoletsa mabala, kupindika kwa minofu, kugwira ntchito kwa mitsempha ndi kuwongolera shuga ().

Kuperewera kwa manganese kumalumikizidwa ndi chiopsezo chachikulu chokhala ndi matenda a kagayidwe kachakudya, kufooketsa mafupa, kukula kosafunikira komanso kubereka pang'ono (,).

Chikho chimodzi chokha cha mpunga chimakwaniritsa pafupifupi zofunika zanu zonse za tsiku ndi tsiku pa michere yofunika iyi.

Kuphatikiza pokhala magwero abwino a mavitamini ndi michere, mpunga wofiirira umaperekanso mankhwala azitsamba zamphamvu.

Mwachitsanzo, mpunga wabulauni umakhala ndi phenols ndi flavonoids, gulu la ma antioxidants omwe amateteza thupi ku nkhawa yama oxidative ().

Kupsinjika kwa oxidative kumalumikizidwa ndi matenda angapo, kuphatikiza matenda amtima, mitundu ina ya khansa komanso ukalamba msanga ().

Ma antioxidants omwe amapezeka mu mpunga wofiirira amathandiza kupewa kuvulala kwama cell komwe kumayambitsidwa ndi mamolekyulu osakhazikika omwe amatchedwa opitilira muyeso ndikuchepetsa kutupa mthupi ().

Kafukufuku akuwonetsa kuti ma antioxidants omwe amapezeka mu mpunga atha kukhala chifukwa chakuchulukirachulukira kwa matenda ena osachiritsika m'malo omwe padziko lapansi pamakhala mpunga ().

Mpunga wa Brown ndi wopatsa thanzi kwambiri, umapatsa thupi mavitamini, michere komanso ma antioxidants.

Kodi Mpunga Wa Brown Ndi Wabwino Kuchepetsa Thupi?

Kubwezeretsa tirigu woyengedwa kwambiri ndi mpunga wofiirira kungakuthandizeni kuti muchepetse kunenepa.

Mbewu zoyengedwa ngati mpunga woyera, pasitala yoyera ndi buledi wopanda zoyera zilibe michere ndi michere yomwe mbewu zonse monga mpunga wabulauni mumakhala.

Mwachitsanzo, chikho chimodzi (158 magalamu) a mpunga wofiirira mumakhala magalamu 3.5 a fiber, pomwe mpunga woyera umakhala wochepera 1 gramu (9).

CHIKWANGWANI chimakuthandizani kuti mukhalebe ndi nthawi yayitali, chifukwa chake kusankha zakudya zopatsa mphamvu kungakuthandizeni kuti muchepetse mafuta ochepa ().

M'malo mwake, kafukufuku akuwonetsa kuti anthu omwe amadya mbewu zonse ngati mpunga wabulauni amalemera pang'ono poyerekeza ndi omwe amadya mbewu zochepa.

Kafukufuku wa azimayi opitilira 74,000 adapeza kuti omwe amadya mbewu zambirimbiri amalemera mofananamo ndi omwe amadya mbewu zochepa.

Kuphatikiza apo, azimayi omwe adadya kwambiri fiber anali ndi chiopsezo chochepa kwambiri cha 49% chokunenepa kwambiri kuposa azimayi omwe adadya kwambiri ().

Kusintha mpunga woyera ndi mpunga wofiirira kungathandizenso kuchepetsa mafuta m'mimba.

Pakafukufuku wina, azimayi 40 onenepa kwambiri omwe adadya 2/3 chikho (150 magalamu) a mpunga wofiirira patsiku kwa milungu isanu ndi umodzi adachepetsa kwambiri kulemera kwa thupi ndi chiuno poyerekeza ndi azimayi omwe amadya mpunga woyera womwewo.

Kuphatikiza apo, azimayi omwe adadya mpunga wofiirira adachepa kwambiri kuthamanga kwa magazi ndi CRP, chodziwitsa kutupa mthupi ().

Mpunga wa Brown umakhala ndi ulusi wambiri kuposa mbewu zoyengedwa ngati mpunga woyera. Kusankha mbewu zonse zonenepa ngati mpunga wofiirira kumatha kuchepetsa mafuta am'mimba ndikuthandizani kuti muchepetse thupi.

Itha Kupindulitsa Thanzi La Mtima

Palibe kukayika kuti mpunga wofiirira ndi chakudya chopatsa thanzi. Muli fiber komanso zopindulitsa zomwe zingathandize kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku wamkulu wa anthu opitilira 560,000 adawonetsa kuti anthu omwe amadya michere yambiri amakhala ndi chiopsezo chochepa cha 24-59% chodwala matenda amtima, khansa ndi matenda am'mapapo ().

Momwemonso, kuwunika kwamaphunziro a 45 kunapeza kuti anthu omwe amadya mbewu zonse kwambiri, kuphatikiza mpunga wabulauni, anali ndi chiopsezo chotsika 21% cha matenda amtima poyerekeza ndi omwe adadya mbewu zochepa ().

Kupatula pokhala chitsime chabwino cha mpunga, mpunga wofiirira mumakhala mankhwala omwe amatchedwa lignans omwe angathandize kuchepetsa matenda omwe amayambitsa matenda amtima.

Zakudya zokhala ndi zakudya zokhala ndi lignan, monga mbewu zonse, mbewu za fulakesi, nthangala za zitsamba ndi mtedza, zimalumikizidwa ndi kuchepa kwa cholesterol, kuthamanga kwa magazi ndikuchepetsa kuuma kwamitsempha ().

Komanso, mpunga wofiirira umakhala ndi magnesium yambiri, mchere womwe umathandiza kwambiri kuti mtima ukhale wathanzi. Kafukufuku m'modzi mwa kafukufuku wa 40 adapeza kuti kuchuluka kwa michere ya michere kumalumikizidwa ndi 722% chiwopsezo chotsika cha sitiroko, kulephera kwa mtima komanso zonse zomwe zimayambitsa kufa ().

Kuwunikanso kwina kwamaphunziro asanu ndi anayi kunawonetsa kuti kuwonjezeka konse kwa 100 mg / tsiku kwama magnesium azakudya kumachepetsa matenda amtima mwa amayi mwa 24-25% ().

Mpunga wa Brown umadzaza ndi fiber, lignans ndi magnesium, zomwe zonse zimakhala ndi zotsatira zabwino pa thanzi la mtima ndi chiopsezo cha matenda amtima.

Ndi Chisankho Chabwino Kwa Iwo Omwe Ali Ndi Matenda A shuga

Kuchepetsa kudya kwa carb ndikusankha njira zabwino ndikofunikira pakuwongolera shuga wamagazi.

Ngakhale ma carbs amakhudza kwambiri shuga wamagazi, anthu omwe ali ndi matenda ashuga amatha kuchepetsa shuga wamagazi ndi ma spikes a insulin mwa kudya mbewu zochepa zoyengedwa ngati mpunga woyera.

Kusintha mpunga woyera ndi mpunga wofiirira kungapindulitse anthu odwala matenda ashuga m'njira zingapo.

Pakafukufuku wina, anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe adadya magawo awiri a mpunga wofiirira patsiku adachepetsa kwambiri shuga wambiri atatha kudya ndi hemoglobin A1c (chikhazikitso cha kuwongolera shuga), poyerekeza ndi omwe adadya mpunga woyera ().

Mpunga wa Brown umakhala ndi index yotsika ya glycemic kuposa mpunga woyera, kutanthauza kuti umakumbidwa pang'onopang'ono ndipo umakhudza kwambiri shuga wamagazi.

Kusankha zakudya zokhala ndi glycemic index kumatha kuthandiza omwe ali ndi matenda a shuga kuti azitha kuyang'anira shuga wawo wamagazi.

Kafukufuku wochuluka akuwonetsa kuti zakudya zomwe zili ndi index ya glycemic yowonjezera shuga m'magazi, insulin ndi ghrelin, mahomoni omwe amayendetsa njala (,).

Kuchepetsa ma ghrelin kumatha kuthandiza anthu omwe ali ndi matenda ashuga kuti athe kuchepetsa njala yawo, zomwe zingachepetse kudya mopitirira muyeso ndikuthandizira kuchepetsa magazi m'magazi.

Kuphatikiza apo, kuchotsa mpunga woyera ndi mpunga wofiirira kumachepetsa mwayi wopeza matenda ashuga amtundu woyamba.

Pakafukufuku kuphatikiza anthu opitilira 197,000, kungosintha magalamu 50 a mpunga woyera wa mpunga wofiirira sabata iliyonse kumalumikizidwa ndi chiopsezo chochepa cha 16% chokhala ndi matenda amtundu wa 2 ().

Kusankha mpunga wofiirira pamwamba pa njere zoyengedwa kumatha kuthandiza anthu omwe ali ndi matenda a shuga kuti azitha kuyang'anira shuga wamagazi ndikuchepetsa mwayi wokhala ndi matenda ashuga konse.

Mpunga Wa Brown Mwachilengedwe Ndi wopanda Gluten

Gluten ndi mapuloteni omwe amapezeka m'minda monga tirigu, balere ndi rye. Masiku ano, anthu ambiri akutsatira zakudya zopanda thanzi pazifukwa zosiyanasiyana.

Anthu ena sagwirizana ndi giluteni ndipo samamva kuwawa ngati m'mimba, kutsegula m'mimba, kuphulika komanso kusanza.

Kuphatikiza apo, anthu omwe ali ndi matenda ena omwe amadzichitira okha amapindula ndi zakudya zopanda thanzi (,).

Izi zadzetsa chiwopsezo chokulira cha zakudya zopanda giluteni.

Mwamwayi, mpunga wofiirira mwachilengedwe umakhala wopanda mapuloteni omwe nthawi zambiri amakhala ovuta, ndikupangitsa kuti akhale chisankho chabwino kwa iwo omwe sangasankhe kapena kusadya gluteni.

Mosiyana ndi zinthu zopangidwa ndi gilateni, mpunga wofiirira ndi njere yodzaza ndi michere yopindulitsa yomwe thupi lanu liyenera kugwira bwino ntchito.

Mpunga wa Brown umapangidwanso kukhala zinthu zina zopanda thanzi monga ma crackers ndi pasitala omwe anthu omwe amadya zakudya zopanda thanzi amatha kusangalala nawo.

Mpunga wa Brown mulibe gluteni ndipo ndiwosankha bwino komanso mosamala kwa iwo omwe amatsatira zakudya zopanda thanzi.

Momwe Mungapangire Mpunga Wa Brown Pazakudya Zanu

Chimodzi mwazinthu zabwino kwambiri za mpunga wabulauni ndizosinthasintha.

Mutha kuzidya nthawi iliyonse masana ndikuziphatikizira mumaphikidwe osiyanasiyana.

Nazi njira zina zowonjezera mpunga wofiirira pazakudya zanu:

• Pangani mbale yambewu yodyera ndi mpunga wofiirira, nyama zamasamba ndi zomanga thupi
• Mpunga wofiirira wapamwamba wokhala ndi mazira, salsa, mapeyala ndi nyemba zakuda pachakudya cham'mawa
• Sinthanitsani oatmeal ndi phala la mpunga wofiirira mukamadya kadzutsa
• Gwiritsani ntchito mpunga wofiirira m'malo mwa mpunga woyera mukamapanga batala
• M'malo mwa pasitala yoyera, ikani mpunga wofiirira mumaphikidwe omwe mumakonda kwambiri
• Ikani mpunga wofiirira ndi nyama zatsopano zamafuta ndi maolivi pazakudya zokoma
• Pangani ma burger a nyemba akuda ndi bulauni pa chakudya chamadzulo kapena chamasana
• Gwiritsani mpunga wofiirira kupanga mipiringidzo yamagetsi
• Sinthani mpunga woyera ndi mpunga wofiirira kuti mukhale ndi mpunga wabwino wa mpunga
• Funsani mpunga wofiirira m'mayikidwe anu a sushi kuti mukhale ndi fiber yazakudya zanu
• Gwiritsani ntchito mpunga wofiirira m'maphikidwe anu a curry
• Yesani kupindika pa risotto pogwiritsa ntchito mpunga wofiirira m'malo mwa mpunga wa arborio
• Sinthani pasitala woyera ndi pasitala wofiirira wa mpunga
• Sakani mpunga wofiirira wokhala ndi maolivi ndi adyo kuti musankhe zakudya zabwino

Monga mukuwonera, pali njira zambiri zodya mpunga wofiirira. Izi zimaphatikizana bwino ndi zinthu zambiri ndipo zimatha kusangalatsidwa pachakudya cham'mawa, chamasana kapena chamadzulo.

Mpunga wa Brown ndi chinthu chosinthika chomwe mungasangalale nawo mumaphikidwe ndi zakudya zosiyanasiyana. Muthanso kuyigwiritsa ntchito ngati cholowa m'malo mwa mpunga woyera kapena pasitala.

Mfundo Yofunika Kwambiri

Mpunga wa Brown ndi njere yopatsa thanzi, yopanda gluteni yomwe imakhala ndi mavitamini, michere yambiri ndi mankhwala opindulitsa.

Kudya nyemba zonse ngati mpunga wofiirira kumatha kuthandiza kupewa kapena kukonza zinthu zingapo zathanzi, kuphatikizapo matenda ashuga ndi matenda amtima.

Osanenapo, kusinthana mbewu zoyengedwa ngati mpunga woyera wa mpunga wofiirira kungakuthandizeninso kuti muchepetse thupi. Mpunga wa Brown ndi carb wosunthika yemwe amatha kudyedwa nthawi iliyonse masana.

Njira iliyonse yomwe mungasankhire kudya tirigu yathanziyu, mupanga chisankho mwanzeru paumoyo wanu wonse.