Kune vazhinji vedu vanonetsekana nekutevedzera kudya kwakasiyana uye kwakaringana. Uye ndezvekuti izvi zvinounza hutano hwakanaka uye hunovandudza hupenyu hwehupenyu. Zvisinei, pasinei nokuzvitarisira uye kuziva zvatinodya, pane zvokudya zvakawanda zvatisingazivi uye zvinogona kutipa zvikomborero zvakawanda. Nhasi totaura nezvehupfu hwemupunga. Wamboedza?
Mupunga chikafu chinodyiwa zvakanyanya pasi rose. Icho chiyo chinodiwa mukudya kwedu nekuda kwekupa kwayo kukuru kwakanaka, kunyanya mupunga webrown. Hupfu hwayo hunogadzirwa kubva pazviyo zvakakuyiwa zvakapfuma mune zvinovaka muviri zvinotichengeta kubva mukati. Izvi zvinopedzwa nevanhu vazhinji vane chirwere chechiliac sezvo isina gluten uye inobvumirwa zvakakwana.
Kukosha kwehutano
Murudzi urwu rweupfu tinogona kuwana makabhohaidhiretsi uye mwero wakaderera wemafuta. Inofungidzira mupiro wemuriwo weprotein, fiber uye zvicherwa senge calcium, magnesium kana iron. Pakati pevhitamini dzayo, vhitamini D uye boka B. Uyezve, inowanikwa mu white and brown variants, saka ungave wakambonzwawo nezvemupunga muchena unotapira, wakagadzirwa kubva pazviyo zvipfupi mupunga unonamira. Zvisinei, hupfu hunotapira hushoma.
Hupfu hwemupunga huchena hune hunyoro hwakatsetseka, nepo mupunga webrown uine granular nekuda kwekuvapo kwawo kwebran. Uyezve, kukosha kwavo kwekudya kunosiyanawo zvishoma.
Nutritional kuumbwa kweupfu chena:
- Makorori: 366 kcal
- Mapuroteni: 5 magiramu
- Carbohydrates: 80 magiramu
- Fiber: 2 magiramu
- Vitamin E: 0mg
- Niacin: 2mg
- Folate: 4 mcg
- Calcium: 10 mg
- Iron: 0mg
- Magnesium: 35 mg
- Phosphorous: 98 mg
- Potasium: 76 mg
- Sodhiyamu: 0g
- Zingi: 0mg
- Mhangura: 0mg
- Manganese: 1'2 mg
- Selenium: 15 mcg
Pane kudaro, hupfu hwebrown hune huwandu hwakawanda hwezvose:
- Makorori: 363 kcal
- Mapuroteni: 7 magiramu
- Carbohydrates: 76 magiramu
- Fiber: 4 magiramu
- Vitamin E: 1mg
- Niacin: 6mg
- Folate: 16 mcg
- Calcium: 11 mg
- Iron: 2 mg
- Magnesium: 112 mg
- Phosphorous: 337 mg
- Potasium: 76 mg
- Sodhiyamu: 8g
- Zingi: 2mg
- Mhangura: 0mg
- Manganese: 4 mg
- Selenium: 0 mcg
Batsirwa
Kana iwe uri kufunga kutsiva hupfu hwechinyakare neupfu hwemupunga mune mamwe mabikirwo ako, unofanirwa kuziva kuti ine zvimwe zvinonakidza zvinobatsira.
High fiber content
Miviri yedu inoda insoluble fiber kuti ibatsire kubvisa tsvina, saka kana dumbu riri dambudziko, hupfu hwemupunga, kunyanya mupunga webrown. Izvo zvakakoshawo kuti udye nzungu, nyemba uye miriwo kuti unakirwe neiyo zuva nezuva fiber kudya.
Pamusoro pezvo, kudya kwakawanda-fiber hakungobatsiri muviri kubvisa tsvina, asi kunogonawo kubatsira kuderedza cholesterol uye kuchengetedza shuga yeropa. Saka iwe unozoona kuguta kwakanyanya mukati mezuva. Inogona kunyange kubatsira kuderedza njodzi ye diverticular chirwere, chirwere chekoroni, rudzi rwe 2 chirwere cheshuga, uye hypertension.
Fiber yayo yakanyatsokodzera kudya kwakanangana nekuderedza uremu. Inotora mafuta mashoma uye inowana mhedzisiro yakapfava uye yakapfava manyoro mumabikirwo.
Inokodzera ma celiacs
Mhando iyi yeupfu inogadzirwa kubva kune-gluten-isina zviyo, izvo zvinogona kuita sarudzo yakanakisisa kana zvasvika kune ani zvake ane gluten kusashivirira uye chirwere chechiliac. Gluten ipuroteni inowanikwa muzvigadzirwa zvezviyo, zvakadai segorosi uye rye.
Chirwere ichi chinokonzeresa kugayiwa kwekudya kunoshandura masoja emuviri kana asangana ne gluten. Kune avo vane kusashivirira, kunyangwe zvinyoro, zvichiri kubatsira mukugaya kana zvikadziviswa. Muchiitiko ichi, kushandiswa kwayo kunogona kubatsira uye imwe nzira yakanaka kune gorosi.
Chengetedza kushanda kwechiropa
Hupfu uhu hune colina, iyo inobatsira kutakura cholesterol uye triglycerides kubva pachiropa kune iyo inodiwa mukati memuviri. Nokudaro, choline inogona kubatsira kutsigira chiropa chine utano.
Ichi chinhu chakakosha kuchengetedza zvakakosha zvikamu zve membranes. Hepatocellular carcinoma igomarara rinobva kuchirwere chisingaperi chechiropa, uye mitengo iri kuwedzera. Sezvo ine choline, inogona kuve yakanakisa sarudzo yekuchengeta chiropa mune hutano. Zvisinei, handiyo chete mushonga wokunakidzwa nokutarisira zvakanaka nhengo iyi.
Zvimwe zvakanaka zvekufunga nezvazvo zvinosanganisira:
- Hupfu hwemupunga, nenzira imwechete seyokutanga cereal uye kunyanya mune yakakosha sarudzo, inogona kukubatsira kudzora mazinga eropa cholesterol, nekudaro kudzivirira hutano hwemoyo wako.
- Mapuroteni, zvicherwa nemavhitamini zvirimo zvinoita kuti ive sosi yesimba. Nokudaro, inobatsira vanhu vane hutano hwepamusoro kana hwepfungwa.
- Icho chitubu che antioxidants chinoderedza mahara radicals uye kubatsira kudzivirira dzakasiyana siyana dzezvirwere. Mukuwedzera, inofarira kuonekwa kweganda uye inodzivirira zviratidzo zvekukwegura.
Nzira yekuunza hupfu uhu muchikafu?
Tiri kutaura nezverudzi rweupfu hunoshandiswa zvakafanana nemamwe ose. Tinogona kuishandisa kugadzira mabhisikiti, makuki kana zvingwa. Inogona kuwanikwa mumasupamaketi mazhinji, saka hauzonetsi kuiwana.
mupunga has mbiriso shoma, izvo zvinogona kureva kuti, pakubika, tichada mamwe soda. Hupfu huchena hune silky-smooth texture uye ruvara ruchena kwazvo, runoisiyanisa nevamwe. Inogona kuwanikwa mumisika yeAsia uye zvitoro zvehutano zvekudya, asi kana uine yakakwirira-powered kofi grinder kana musanganisi, unogona zvakare kugadzira yako.
Kazhinji ndiyo yakanaka imwe nzira kune chena yehupfu, sezvo inoshanda nenzira imwechete kana ichishandiswa mukubika. Ose ari maviri akakodzera kushandiswa kwese, kunyanya se thickening agents zvema soups, sauces, stews, etc.
Zvakare, haisi mhando yakaoma kuwana uye inogona kutengwa kune akawanda masupamaketi uye herbalists. Iwe unogona kuzvitenga mumapakeji ega kana muhuwandu. Zvitoro zveAsia zvakakosha zvinowanzozvitakura zvakare.
Iwe unogona kuzviita iwe pachako kumba. Zvose zvaunofanirwa kuita ndezvokuisa mupunga mu-high-powered blender kana food processor uye uchikuya kuhupfu hwakafanana. Zvinokurudzirwa kumira zvishoma nezvishoma, nenzira iyi tinodzivisa kukuvadza mashizha uye tichawana hupfu hwakatsetseka. Nekuzviita iwe pachako unenge uchichengetedza zvakapoteredza 50 muzana pane kana iwe wakatenga yakatogadzirwa.
Zvinogona kukanganisa
Mushure mekuziva zvese zvakanakira kubatanidzwa kwayo mukudya, zvakare zviri nyore kuziva njodzi dzinogona kuitika dzehutano. Izvi zvisingabatsiri zvinotariswa kana zvichienzaniswa nemamwe marudzi eupfu, segorosi.
Zvishoma zvefolate content
Hupfu hwegorosi uye hupfu hwemupunga zvine hutano hunoenzana nemutsauko mudiki. Zvisinei, hupfu hwegorosi hune 44 mcg yakasimba yefolate, nepo kunyange folate-rich brown mupunga inopa zvishoma 16 mcg.
Iyi vhitamini yakakosha pakuumbwa kwemasero matsvuku eropa uye nekukura kwakanaka uye kushanda kwemasero. Izvo zvakakosha panguva yekuzvitakura kwekutanga kudzikisa njodzi yehuropi uye musana wekuremara kwekuzvarwa, ndosaka vanachiremba vanowanzokurudzira kuwedzera.
Zvishoma phytonutrients
Zvose gorosi uye hupfu hwemupunga zvine lignan, chirimwa-based phytonutrient. Zvakadaro, hupfu hwegorosi hune 30% yakawanda yechinhu ichi pane hupfu hwemupunga. Izvi zvakakosha nekuti vanoratidza kugona kurwisa cancer mukuwedzera pakudzikisa cholesterol uye matambudziko ehutano hwemoyo.
Phytonutrients inewo high antioxidant simba rinodzivirira DNA. Ivo vanokwanisa kudzvanya machinjiro aanotambura nekuita neutralizing mahara radicals. Nekudaro, chinhu ichi chinogona kuwanikwa mune zvimwe zvikafu kuenzanisa kudya uye kusatambura nekushomeka kwekudya.
Hupfu hwemupunga vs hupfu hwegorosi
Kugaya kunoshandura chimiro uye kuravira kwezviyo uye zvakare kunobvisa kwakawanda kwekudya. Nekubviswa kwebran, yakawanda yefiber inobviswawo. Uye nekubvisa endosperm, akawanda evhithamini nemaminerari ayo akazara zviyo zvinopihwa anobviswa.
Pakuenzanisa kukosha kwekudya kwemupunga uye gorosi, shanduro yakanatswa uye shanduro dzezviyo zvose zvinofanira kuenzaniswa zvakasiyana.
Nehuremu, gorosi uye upfu hwemupunga refined iwo akafanana mumakoriyori, ane akapoteredza 100 pa30 magiramu. Mafuta ari mupunga uye gorosi akafananawo: pasi pehafu yegiramu pamagiramu makumi matatu. Mupunga negorosi zvakawandisa mumacarbohydrates, 30 kusvika 21 gramu pachiyero chimwe chete. Uye zvishoma pasi pegiramu reiyo fiber.
Yavo vhitamini uye mineral yemukati zvakare haina kusiyana zvakanyanya. Hupfu hwegorosi hwakanatswa hune potassium yakati wandei, iron, uye folic acid. Zvisinei, hapana chinogona kuonekwa sechinhu chakanaka che micronutrients, iyo inoratidzika yezviyo zvakanatswa.
Kuenzanisa kwehupfu musanganiswa inoratidza zvimwe zvakasiyana zvikuru pakati pegorosi nemupunga. Macalories anenge akafanana, asi hupfu hwegorosi hune mapuroteni akawanda uye fiber. Mumagiramu makumi matatu eupfu hwegorosi tinowana 30 magiramu eprotein kana ichienzaniswa ne3,75 gramu yeprotein muupfu hwemupunga. Huwandu hwakafanana hwehupfu hwegorosi hune magiramu matatu efiber, nepo mupunga webrown une 2 gramu yefiber.
Hupfu hwegorosi hwakapfuma mune anenge ese mavhitamini nemamineral. Ine iron yakapetwa kaviri, inopeta katatu kuwanda kwecalcium, uye kanopfuura kaviri B vitamin folate. Asi kazhinji, hapana misiyano yakakosha. Iri mbiri hupfu hwezviyo ndiwo matsime akanaka ekuwedzera kudya kunovaka muviri uye sarudzo dziri nani dzehutano.