Malinga ndi malangizo a United States a Zakudya Zakudya kwa Amereka, theka la mbewu zonse zimagwiritsidwa ntchito ayenera kukhala mbewu zonse. Izi zimaphatikizapo zakudya zopangidwa ndi tirigu, oats, balere, chimanga ndi bulauni. Mchele woyera-monga zakudya zopangidwa ndi ufa woyera-amawonedwa ngati tirigu woyengedwa.
Izi zikutanthauza kuti kusinthitsa mpunga wanu woyera kwa mpunga wofiira ndi njira yabwino kwambiri yosamalirira mbewu yanu yonse .
Brown Mpunga vs. Mpunga Wonyezimira
Mchele woyera ndi mpunga wofiira womwe uli ndi chophimba, wotchedwa kanyumba, kuchotsedwa. Mchele woyera amaphika mofulumira ndipo amawoneka bwino kuposa mpunga wonyezimira, choncho amayamba kutchuka kwambiri.
Koma pamene chigobacho chichotsedwa, zambiri zimakhala nazo. Chikho cha mpunga wofiira ali ndi 3 1/2 magalamu a fiber pamene mpunga woyera uli ndi gramu imodzi ya fiber.
Tonsefe timafunikira chakudya cha magalamu 28 mpaka 35 mu zakudya zathu tsiku ndi tsiku kuti magalamu ena apange magetsi.
Ubwino wa Zaumoyo
Msuzi wa mpunga wa Brown ndi wabwino kwa thupi lanu ndipo amathandizira kuchepetsa kuyamwa kwa gawo loyera. Kafukufuku wasonyeza kuti kudya zakudya zapamwamba kwambiri kumathandizanso kuchepetsa cholesterol komanso kuchepetsa matenda a mtima. Izi sizodziwika ndi mchere wochuluka wa mpunga-umaphatikizansopo magwero onse a nthanga zonse.
Mpunga wa Brown umakhala ndi magnesium, manganese, ndi zinc, zomwe zonse zimatayika pamene mpunga wayeretsedwa.
Koma ngakhale mpunga woyera wataya mcherewo, komabe nthawi zambiri amamangiriridwa ndi chitsulo komanso ma vitamini B. Icho ndi chinthu chabwino, koma mpunga woyera ukusowabe fiber.
Kuphika & Kutumikira
Anthu ena amakonda mtedza wa chewier komanso kukoma kwake kwa mpunga wofiira. Izi zimapangitsa kuti zikhale zophweka-ingogula mpunga wofiira m'malo moyera.
Koma kwa ena, zimatenga kanthawi kuti mudziwe kusiyana. Zikatero, pewani mpunga wosiyanasiyana komanso mpunga wofiira angapangidwe ndi mbewu zina monga mpunga wakuda kapena quinoa.
Mchele wa Brown ndi wosavuta kukonzekera, monga mpunga woyera, koma zimatengera nthawi yaitali kuphika. Gwiritsani mpunga wofiira ngati mbale kapena kuigwiritsa ntchito monga phalaf, saladi kapena mbale ina. Ndipo yang'anireni maphikidwe omwe samatchula mafuta ambiri kapena margarine ndipo samalani ndi maphikidwe a casserole-ali ndi mafuta ambiri komanso sodium pamene amapangidwa ndi tchizi ndi masukisi okoma.
Ngati mukudabwa, ndimakonda kupanga ndekha ya bulauni ndi masamba m'malo mwa madzi ndikuwonjezera bowa ndi amondi. Nthawi zina, ndimagwiritsa ntchito mpunga wa quinoa ndi bulauni ndikuphika nthawi yomweyo. Mchele wa Brown ukhozanso kusakanizidwa ndi nandolo zophika ndi kaloti kapena tsabola ndi anyezi. Zosangalatsa!
Zotsatira:
Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. "Kugwiritsidwa ntchito kwa fiber, zowonjezera za mbewu zonse ndi chimanga, ndi mbewu zonse ndi kuchepetsa chiopsezo cha mtundu wa shuga 2, kunenepa kwambiri, ndi matenda a mtima." Am J Clin Nutr. 2013 Aug; 98 (2): 594-619.
Dipatimenti yofufuza za ulimi ku United States, Dipatimenti ya Zachuma ku United States, yotchedwa Standard Nutrient Database ya Standard Reference Release 28. "Basic Report: 20037, Rice, Brown, Long-Grain, Cooked."
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka 2015-2020.