Mupunga mutsvuku uripo, hongu. Nhasi tichadzidza zvese nezve iyi yakasarudzika cereal, kubva kune yayo inovaka muviri kune yayo contraindications. Mupunga unovaka muviri, asi hauna kukodzera munhu wose, kunyanya kune vakadzi vane pamuviri. Muchinyorwa ichi tichaziva zvese zvese zvemupunga mutsvuku, uye isu tichatodzidza nzira yekubika.
Imhando yemupunga webrown unoratidzwa neiyo red tint. Chiyo chinovaka muviri zvikuru chinobikwa zviri nyore. Murugwaro urwu rwose tichaziva zvakawanda pamusoro perudzi urwu rwemupunga, izvo zvechokwadi vazhinji vedu vaisaziva chero chinhu nezvazvo.
Idya inovaka muviri, asi haina hutano semupunga chena, uye nehutano tinoreva zvinopesana, sezvo inogona kukonzera myopia kana yakabatanidzwa nemimwe mishonga yakadai seCytochrome Inhibitors. Uyewo havasi vakadzi vane pamuviri, vakadzi vanoyamwisa, vana, kana avo vanotora cholesterol-kuderedza mishonga.
Maitiro ehutano
Hunhu hwekudya huchaverengerwa kune yega magiramu zana, inova ndiyo chiyero chekuyera uye kuverenga muEurope. Pamagiramu 100 ega ega emupunga mutsvuku wakabikwa, tine anenge 100 kilocalories, 360 magiramu emacarbohydrates, 78 magiramu emapuroteni, 7,5 magiramu emafuta uye 2,4 magiramu efaibha.
Kunze kwezvinhu izvi zvinovaka muviri, kune zvimwe zvakakosha zvakadai sevhitamini nemamineral. Pamagiramu 100 ega ega ezviyo zvitsvuku izvi, tinowana 12 mg yesodium, 11 mg yecalcium, inenge 1 mg yesimbi, 255 mg yephosphorus uye 325 mg ye potassium. Nezve mavhitaminzi tine boka B kunyanya neB1, B2 neB3.
Dosage uye kuti inopedzwa sei
Maererano nenyanzvi, hatifaniri kudarika magiramu makumi masere emupunga mutsvuku pazuva uye izvi zvinokonzerwa nehuwandu hwehuwandu hwemonacolin K, iyo chinhu chinobatsira kuderedza huwandu hwecholesterol muropa. Ngatiyeukei kuti cholesterol yakanaka, kusvika kumwero wakati, uye kuti chakashata ndipo patinenge tine cholesterol yakakwira zvikuru uye tsinga dzakavharika. Asi yakaderera kana yakajairika cholesterol mazinga akanakira muviri.
Kubika mupunga mutsvuku uyu, tinofanira kuuisa mumvura inopisa kwemaminitsi makumi matatu kana kuti steam it. Iyo modus operandi yakafanana neyakajairika chena kana shava mupunga wehupenyu hwese.
Rudzi urwu rwemupunga rwakakwana kumasaladhi, zvidyo, miriwo yakakangwa, nehove mumuto, nezvimwe. Iine nutty touch patinoitsenga inoita kuti ive yakakwana kune ekunze mabikirwo, ndosaka mupunga uyu uchishandiswa zvakanyanya muAsia. Ngatiyeukei kuti ruvara rwayo ruchakanganisa ndiro, sezvo ichapera panguva yekubika uye kuchinja ruvara rwezvimwe zvekudya.
Kuti mupunga uyu unyatsobuda zvakanaka, chidokwadokwa chekugocha zvishoma tisati taenderera mberi nekuubika mupoto imwe chete yatichabikira. Zvese zvaunoda ishoma yakawedzera mhandara mafuta emuorivhi, yakachekwa gariki, wedzera girazi rewaini chena uye, kana yaputika, wedzera zvakapetwa kaviri mvura semupunga. Tinoenderera mberi nekubika uye munyaya yemaminitsi makumi matatu tave takagadzirira
Batsirwa
Pakati pezvakanakira mupunga mutsvuku, pane akati wandei atinoda kuburitsa kuti tione kukosha kwekuvhura isu kune zvimwe zvekudya. Tinogara tichisimbisa kuti tinofanira kudya zvakasiyana-siyana, zvine mwero kudya nezvokudya zvine utano. Zvakanaka, mukati memitemo yose iyi, mupunga mutsvuku unopinda.
Isu takatoona kuti ine hutano hwakadii uye kuti ine zvakawanda sei, uye ndeyekuti inogona kushanda seyakakodzerwa yekuperekedza masaradhi (nenzira imwechete yatinoshandisa quinoa kana nhokwe dzakamera) kana muto, kuitira kuzadzisa huwandu hwe fiber, zvicherwa kana mavhitamini izvo muviri wedu unoda zuva nezuva.
Pakati pezvakanakira zviyo izvi tinowana kushanda kwayo kurwisa cholesterol yakaipa, asi chenjera, sezvo kuwandisa kwemupunga uyu kunoderedzawo cholesterol yakawanda. Izvi zvinodaro nekuti zviyo izvi zvine makemikari akafanana semushonga wekudzikisa cholesterol uye tiri kutaura nezve lovastatin.
Imwe yemabhenefiti ndeyekudzorwa kwekufamba kwematumbo, sezvo, mukushumira kwega kwega, tichava neanosvika magiramu maviri emhando yefiber iyo, pamwe chete neimwe fiber yatinodya mukati mezuva, inofarirwa mafambiro ematumbo.
Iyi fiber inotitungamirira zvakananga kune inotevera bhenefiti, uye ndiko kudzora mazinga eshuga yeropa uye zvakare kuchenesa muviri. Mukuwedzera, inopa satiety, izvi zvichaita kuti tisadya pakati pekudya uye tive nehutano hwakanaka hwemuviri.
Nekuda kwevhitamini B6, isu tinokwanisa kuderedza kushushikana, kusagadzikana, kushushikana uye kushaya hope. Maererano nenyanzvi, nekushumira kwemupunga mutsvuku, tinowana inenge 20% yehuwandu hwezuva nezuva hweB6 hunodiwa nemuviri wedu.
Iyo antioxidant simba reiyi yakasarudzika mupunga yakanaka, kurwisa mhedzisiro yemahara radicals. Izvo zvinoita kuti masero edu akuvadzwe zvachose, zvichikonzera kuchembera uye kunyangwe kuchinja uye pakupedzisira kenza mune dzimwe nguva. Ichi ndicho chikonzero kugara uchinwa ma antioxidants kunobatsira kudzivirira kuchembera kweganda uye kumwe kukuvadza kwakanyanya kwesero.
Contraindication
Isu tatoziva kuti chii, kuti yakabikwa sei, chii chainopa uye zvimwe zvezvakanakira, zvakanaka, ikozvino zvese zvinenge zvisipo idiki kudhindwa kwechikafu ichi chakasarudzika. Uye ndezvekuti yakafanana neyakajairwa mupunga muchena wehupenyu hwese, asi iine dzvuku tint inoita kuti ive yakakosha, zvese mukunaka uye hutano.
Mupunga uyu unogara uchidyiwa kune dzimwe nyika dzeAsia, asi mushure mekuongorora kwakawanda zvinozivikanwa kuti kana tine pamuviri, hatifaniri kudya mupunga mutsvuku uyu kana hupfu hwawo. Izvo zvakare hazviratidzirwe kune vacheche, vana kana isu tichiyamwisa.
Kunze kwezvo, kunwiwa kwemupunga uyu kunogona kukonzera mimwe mhedzisiro yakaipa senge kuzvimba, kupisa kwemoyo, kutemwa nemusoro, gasi uye kunyangwe dzungu.
Nyanzvi dzinoratidza kuti zviyo izvi zvinogona kugadzira imwe mhando yekudyidzana kwakashata nedoro, mazambiringa, nemakwenzi uye zvinowedzera, pamwe nemishonga yakadai seGemfibrozil, hepatoxic mishonga, Cyclosporine, Cytochrome Inhibitors, pakati pevamwe.