Kuwunika Kwa Mpunga Wakutchire - Kodi Kukuthandizani?

Zamkati

• Kodi mpunga wakutchire ndi chiyani?
• Zowona za mpunga wakutchire
• Apamwamba mu mapuloteni ndi fiber
• Gwero la ma antioxidants amphamvu
• Zitha kukhala zabwino pamtima wanu
• Mutha kuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga
• Zotsatira zoyipa
• Ergot kawopsedwe
• Zitsulo zolemera
• Momwe mungadye mpunga wamtchire
• Zosakaniza
• Mayendedwe
• Mfundo yofunika

Mpunga wamtchire ndi njere yonse yomwe yakhala ikukula m'zaka zaposachedwa.

Ndiwopatsa thanzi kwambiri ndipo amakhulupirira kuti amapereka maubwino ambiri azaumoyo.

Ngakhale kafukufuku ndi ochepa, kafukufuku wowerengeka wasonyeza lonjezo lalikulu.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa za mpunga wamtchire.

Kodi mpunga wakutchire ndi chiyani?

Ngakhale lili ndi dzina, mpunga wakuthengo si mpunga konse.

Ngakhale ndi mbewu ya udzu wam'madzi ngati mpunga, siyokhudzana mwachindunji ndi iyo.

Udzuwu umamera mwachilengedwe m'madambo osaya amchere komanso m'mbali mwa mitsinje ndi nyanja.

Pali mitundu inayi yamipunga yakuthengo. Chimodzi chimachokera ku Asia ndipo chimakololedwa ngati masamba. Otsala atatuwo amapezeka ku North America - makamaka dera la Great Lakes - ndipo amakolola ngati tirigu.

Mpunga wamtchire udalima ndikuwunkhidwa ndi Amwenye Achimereka, omwe akhala akugwiritsa ntchito njere ngati chakudya chachikulu kwazaka mazana ambiri. Amangotchedwa mpunga chifukwa umawoneka ndikuphika ngati mpunga wina.

Komabe, zimakonda kukhala ndimtengo wolimba komanso wokwera mtengo.

Mpunga wamtchire ndi udzu wamtundu wina womwe umatulutsa mbewu zodya ngati mpunga. Amakonda kukhala ndi kulawa kwamphamvu komanso mtengo wotsika kuposa mpunga.

Zowona za mpunga wakutchire

Kutulutsa mpunga wakutchire wokwana 3.5-gramu (100 g) ():

• Ma calories: 101
• Ma carbs: 21 magalamu
• Mapuloteni: 4 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini B6: 7% ya Daily Value (DV)
• Zolemba: 6% ya DV
• Mankhwala enaake a: 8% ya DV
• Phosphorus: 8% ya DV
• Nthaka: 9% ya DV
• Mkuwa: 6% ya DV
• Manganese: 14% ya DV

Ndi ma calorie 101, ma ola 3.5 (100 magalamu) a mpunga wamtchire wophika umapatsa zopatsa mphamvu pang'ono poyerekeza ndi mpunga wofiirira kapena woyera, womwe umapereka ma calories 112 ndi 130 motsatana (,,).

Mpunga wamtchire mulinso chitsulo, potaziyamu, ndi selenium wambiri.

Kalori wochepa komanso zakudya zamtundu wambiri zimapangitsa mpunga kuthengo kukhala chakudya chambiri. Ndi gwero losangalatsa kwambiri la mchere komanso puloteni yabwino kwambiri yazomera.

Mpunga wamtchire umakhala ndi michere yambiri, kuphatikiza mapuloteni, manganese, phosphorous, magnesium, ndi zinc.

Apamwamba mu mapuloteni ndi fiber

Mpunga wamtchire umakhala ndi zomanga thupi zochulukirapo kuposa mpunga wamba ndi mbewu zina zambiri.

Mpunga wamtchire wokwana 3.5-gramu (100-gramu) umapereka magalamu anayi a mapuloteni, omwe ali owirikiza kawiri kuposa mpunga wofiirira kapena woyera (,,).

Ngakhale siopanga mapuloteni olemera, mpunga wamtchire umadziwika kuti ndi protein yokwanira, kutanthauza kuti uli ndi amino acid onse asanu ndi anayi ofunikira.

Pakadali pano, ulusi wampunga wakutchire ndi wofanana ndi mpunga wofiirira, ndipo iliyonse imapereka magalamu 1.8 a fiber pa 3.5-ounce (100-gramu) yotumikirapo. Kumbali inayi, mpunga woyera umapereka ulusi wochepa kwambiri.

Mpunga wamtchire umakhala ndi mapuloteni ambiri kuposa mitundu ina ya mpunga koma ulusi wofanana ndi mpunga wabulauni.

Gwero la ma antioxidants amphamvu

Ma antioxidants ndiofunikira pa thanzi lathunthu.

Amakhulupirira kuti amateteza kukalamba ndikuchepetsa chiopsezo cha matenda angapo, kuphatikiza khansa (4,).

Mpunga wamtchire wawonetsedwa kuti uli ndi ma antioxidants ambiri (6,).

M'malo mwake, pofufuza zitsanzo za 11 za mpunga wamtchire, zidapezeka kuti zili ndi zochita zoposa antioxidant kuposa 30 mpunga woyera ().

Mpunga wamtchire umakhala ndi ma antioxidants ambiri, omwe angathandize kuchepetsa chiopsezo cha matenda angapo.

Zitha kukhala zabwino pamtima wanu

Ngakhale kafukufuku wampunga wamtchire wokha ndi wocheperako, kafukufuku wambiri adasanthula zovuta za mbewu zonse, monga mpunga wakuthengo, pa thanzi la mtima.

Nthawi zambiri, kudya kwambiri mbewu zonse kumalumikizidwa ndi kuchepa kwa matenda amtima (,).

Kuwunikanso kwamaphunziro a 45 kunawonetsa kuti anthu omwe amadya chimanga chonsecho anali ndi chiopsezo chochepa cha 16-21% cha matenda amtima, poyerekeza ndi omwe adadya zochepa ().

Makamaka, kafukufuku wina adapeza kuti kuwonjezera chakudya chanu chokwanira ndi magalamu 25 patsiku kumachepetsa chiopsezo chanu chogwidwa ndi mtima ndi 12-13% ().

Kafukufuku wina adawonetsa kuti kudya zakudya zosachepera zisanu ndi chimodzi pamlungu kumachedwetsa chipika m'mitsempha ().

Pomaliza, maphunziro angapo azinyama akuwonetsa kuti kudya mpunga wakutchire kumachepetsa cholesterol cha LDL (choyipa) ndikuletsa zolengeza m'mitsempha, zomwe zimachepetsa matenda amtima (,).

Kudya mpunga wamtchire kwawonetsedwa kuti kumakulitsa thanzi la mtima m'maphunziro a nyama. Momwemonso, kafukufuku wina akuwonetsa kuti kudya mbewu zonse ngati mpunga wakutchire kumalumikizidwa ndi kuchepa kwa matenda amtima.

Mutha kuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga

Zakudya zomwe zili ndi tirigu wambiri ngati mpunga wakutchire zitha kuchepetsa chiopsezo cha mtundu wachiwiri wa shuga ndi 20-30% ().

Izi zimachitika makamaka chifukwa cha mavitamini, michere, zopangira mbewu, ndi ulusi m'mizere yonse.

Powunikiranso kafukufuku 16, mbewu zonse zidalumikizidwa ndi chiopsezo chochepa cha matenda amtundu wa 2, pomwe mbewu zoyengedwa ngati mpunga woyera zimalumikizidwa ndi chiopsezo chowonjezeka ().

Ochita kafukufuku akuti kudya magawo awiri a nyemba patsiku kumachepetsa chiopsezo chanu.

Zambiri zochokera m'maphunziro 6 mwa anthu 286,125 zikuwonetsa kuti kudya magawo awiri a mbewu tsiku lililonse kumalumikizidwa ndi kuchepa kwa 21% pamtundu wa matenda ashuga amtundu wa 2 ().

Ngakhale kuti sanayesedwe mwa anthu, kudya mpunga wamtchire kwawonetsedwa kuti kumathandizira kuwongolera shuga m'magazi ndikuchepetsa kukana kwa insulin m'makoswe ().

Index ya glycemic (GI) ndiyeso ya momwe chakudya chimakhalira mwachangu shuga wamagazi anu. GI wa mpunga wamtchire ndi 57, womwe ndi wofanana ndi wa oats ndi mpunga wofiirira (19).

Kudya nyemba zonse kumalumikizidwa ndi kuchepa kwa chiwopsezo cha mtundu wachiwiri wa shuga. Kuphatikiza apo, kafukufuku wina wazinyama akuwonetsa kuti kudya mpunga wakutchire kumathandizira kuwongolera shuga.

Zotsatira zoyipa

Mpunga wamtchire nthawi zambiri umakhala wotetezeka kuti anthu angadye.

Komabe, imatha kukhala ndi ziwombankhanga kapena zolemera zolemera.

Ergot kawopsedwe

Njere za mpunga zakutchire zimatha kutenga kachilombo koyambitsa matendawa kamene kamakhala koopsa ngati kadyedwa.

Zotsatira zoyipa za ergot kawopsedwe ndi monga nseru, kusanza, kutsegula m'mimba, mutu, chizungulire, khunyu, ndi kufooka kwamaganizidwe.

Njere zomwe zili ndi kachilomboka zimakhala ndi mawanga apinki kapena ofiira kapena ziphuphu zomwe zimawoneka ndi maso.

Kuphatikiza apo, miyezo yambewu ndiulimi m'maiko ambiri zimathandiza kupewa kuipitsidwa, chifukwa chake kupezeka kwa poyizoni mwa anthu ndikosowa kwambiri.

Zitsulo zolemera

Mofananamo ndi mpunga wamba, mpunga wamtchire ukhoza kukhala ndi zitsulo zolemera.

Popita nthawi, zitsulo zolemera zimatha kudziunjikira mthupi lanu ndikupangitsa mavuto azaumoyo.

Zitsulo zolemera zolemera, monga lead, cadmium, ndi arsenic, zapezeka mu mitundu 26 ya mpunga wamtchire wogulitsidwa ku United States (20,).

Izi zitha kukhala zovuta ngati zimangodya pafupipafupi zambiri koma siziyenera kukhala zosowa kwa anthu omwe amadya zakudya zosiyanasiyana.

Mpunga wamtchire ukhoza kukhala ndi zitsulo zolemera ndipo umatha kutenga kachilombo koyambitsa matenda otchedwa ergot. Kuwonongeka mwina sikudetsa nkhawa anthu omwe amadya zakudya zosiyanasiyana.

Momwe mungadye mpunga wamtchire

Mpunga wamtchire umakhala ndi nutty, kukoma kwa nthaka komanso mawonekedwe ake.

Ndi cholowa m'malo mwa mbatata, pasitala, kapena mpunga. Anthu ena amadya okha, pomwe ena amasakaniza ndi mpunga kapena mbewu zina.

Kapenanso, mpunga wakutchire amatha kuthiriridwa pazakudya zosiyanasiyana, monga masaladi, supu, casseroles, komanso ndiwo zochuluka mchere.

Ndizosavuta kupanga koma zimatenga mphindi 45-60 kuti ziphike bwino.

Chifukwa chake, kungakhale lingaliro labwino kupanga magulu akuluakulu ndikuumitsa zotsalira kuti mudye pambuyo pake.

Nayi njira yosavuta:

Zosakaniza

• 1 chikho (160 magalamu) a mpunga wamtchire
• Makapu atatu (700 ml) a madzi
• 1/2 supuni ya supuni mchere

Mayendedwe

• Tsukani mpunga wamtchire ndi madzi ozizira.
• Ikani mu phula ndikuwonjezera madzi ndi mchere. Bweretsani kwa chithupsa pa kutentha kwakukulu.
• Pezani kuchepa ndikuphimba poto.
• Simmer yokutidwa kwa mphindi 40-60 mpaka madzi atengeka. Mpunga wamtchire umaphika mokwanira ukaphwanyidwa komanso utakhota.
• Dulani mpungawo ndi kuupukuta ndi mphanda musanatumikire.

Mpunga wamtchire umakhala ndi kukoma kwa mtedza komanso mawonekedwe owoneka bwino. Zitha kudyedwa zokha kapena kuwonjezeredwa muzakudya zambiri, monga masaladi, supu, casseroles, ndi mchere.

Mfundo yofunika

Mpunga wamtchire ndi mtundu wapadera wa njere zomwe zimatafuna komanso zokoma.

Imakhala ndi mapuloteni ambiri kuposa mpunga wokhazikika ndipo imakhala ndi michere yambiri yofunikira komanso kuchuluka kwa ma antioxidants.

Kuphatikiza apo, kudya mpunga wamtchire pafupipafupi kumatha kusintha thanzi la mtima ndikuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga.

Ngati simunayesere mpunga wakutchire, ndiye kuti mwalandira chithandizo.