Ma calories mu Mapindu a Rice ndi Zaumoyo
Mchenga ndi tirigu wochuluka womwe amagwiritsidwa ntchito ngati chinthu chodalirika ndi anthu oposa theka la chiwerengero cha anthu padziko lonse lapansi, makamaka mbali imodzi chifukwa cha kugwiritsidwa ntchito kwake komanso kuthandizira kusintha kwabwino ndi zokometsera. Pochita chinthu chofunika kwambiri pa zakudya zamtundu uliwonse, mpunga uli ndi maonekedwe ofewa omwe amachititsa kuti zakudya komanso zakudya zikhale zogulira zakudya zosiyanasiyana.
Komanso, mpunga ndi katundu wotsika mtengo.
Mchele wonse poyamba ndi bulauni ndi wathunthu-tirigu ndi nthambi. Mchele woyera umapangidwa ndi apamwamba. Panthawi yamakono, njere imadutsa mumakina komwe imakulungidwa ndipo nthambiyi imakhala "yosakanizika", ndikusiya nyemba yoyera bwino. Izi zimapangitsa kuti mbewuzo zikhale zokolola, zoyengedwa bwino ndipo siziri mbewu yonse. Kukongola kumachepetsanso nthawi yophika ndipo kumaphatikizapo alumali moyo wa mbewu. Mbewu ya bulauni yonse imakhala ndi mavitamini ambiri , mavitamini, ndi mchere.
| Mtsuko Wakuyera, Zoonadi Zambiri Za Zakudya Za M'kati | |
|---|---|
| Kutumikira Kukula 1 chikho chophika (186 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Makorori 242 | |
| Ma calories ochokera ku Fat 4 | |
| Total Mafuta 0.4g | 1% |
| Mafuta okhuta 0.1g | 1% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 53.94mg | 2% |
| Zakudya Zamadzimadzi 53.2g | 18% |
| Matenda a Zakudya 0.6g | 2% |
| Sugars 0g | |
| Mapuloteni 4.4g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 34% | |
> * Malinga ndi zakudya 2,000 za calories | |
Mpunga umatengedwa ngati gwero lakuda la chakudya. Ngati mukuwerengera chakudya cha shuga kapena zakudya zochepa zomwe zimakhala zochepa m'thupi, muyenera kusamala kukula kwa gawo lanu.
Ubwino waumoyo wa Rice
Malingana ndi mtundu wa mpunga umene mumasankha, mpunga ukhoza kukhala gwero la mavitamini a B, thiamin, niacin, riboflavin, fibre, ndi chitsulo .
Mpunga ndiwopereka chakudya chabwino kwambiri cha manganese ndi magnesium. Kupindulitsa mpunga uli ndi mavitamini ndi mchere wongowonjezera pambuyo poyeretsedwa.
Thiamin ndi vitamini B yomwe imathandiza kuti thupi lizikhala ndi thupi. Magnesium ndilo gawo la mafupa lomwe limathandizira machitidwe ambiri a ma enzyme omwe amagwiritsidwa ntchito poyambitsa DNA ndi mapuloteni ndipo amafunikanso kuti azikhala ndi mitsempha yoyenera komanso kupweteka kwa minofu. Manganese ndi mbali ya ma antizyidant enzymes omwe amathandiza m'thupi komanso mapuloteni.
Mpunga wa Brown umapatsa mavitamini ambiri kuposa mpunga woyera nthawi zonse. Kuwonjezera pa thiamin ndi magnesium, mpunga wofiira uli ndi selenium, yomwe imakhudza chithokomiro ndipo imakhala yofunika kwambiri m'thupi la antioxidant. Mchele wa Brown uli ndi mitsempha pafupifupi kasanu ndi kawiri kuposa mpunga woyera. Chikho chimodzi cha mpunga woyera wophika wonyezimira uli ndi 0,5 magalamu a fiber, pamene chikho chimodzi cha mpunga wofiira wofiira uli ndi 3.5 magalamu a fiber. Chikho, bulauni wonyezimira uli ndi makilogalamu 25 ochepa komanso magalamu asanu ochepa kusiyana ndi mpunga woyera.
Zosiyanasiyana
Mchele wosiyanasiyana amagawidwa m'magulu opangidwa ndi kukula kwa mbewu. Mchenga ukhoza kukhala tirigu wautali, tirigu wambiri, kapena tirigu wochepa. Mu mitundu iyi, palinso mitundu yosiyanasiyana ya kukonza.
Mwachitsanzo, mpunga wotembenuzidwa, umagwiritsidwa ntchito pochotsa chomeracho.
Izi zimapangitsa kuti zikhale zophweka ngale ndi njira zamanja. Mpunga wosandulika amakhala ndi zakudya zambiri ndipo amphika mofulumira kuposa mpunga wofiira wofiira.
Chophika msanga kapena mwamsanga kuphika mpunga, kumbali inayo, yophikidwa bwino ndipo kenako imawomba mazira. Njirayi imachotsa zina mwa zakudya ndi kukoma koma zimapangitsa mpunga wophika mwamsanga.
Nazi zina mwa mitundu yodziwika kwambiri ya mpunga:
- Msuzi wa Arborio , wotchedwa risotto, ndi mpunga wofiira wamphongo wochepa kwambiri. Amagwiritsidwa ntchito muzakudya za ku Italy.
- Mchele wokhazikika ndi mpunga wochepa womwe umagwiritsidwa ntchito m'madera ambiri a ku Asia. Amadziwikanso ngati mpunga wodetsedwa kapena mpunga wokoma. Ikhoza kukhala ufa mu ufa ndi kugwiritsidwa ntchito kwa dumplings ndikugwiritsidwa ntchito kupanga viniga wosakaniza ndi Japan.
- Mchele wa Brown ndi mbewu yamtundu wambiri yomwe imatenga nthawi yaitali kukaphika kuposa mpunga woyera.
- Mchele wa basmati ndi mpunga wa Jasmine ndi mitundu yambiri ya tirigu yomwe ili ndi zokoma ndi zonunkhira.
- Mchenga wam'tchire ndi mbewu ya chomera chosakanikirana ngati bango. Nthawi zambiri amagwiritsidwa ntchito ngati mbale komanso amakhala ndi mavitamini, minerals, ndi fiber zambiri kuposa mitundu yoyera ya mpunga.
- Mchele wa pecan wakuda ndi mpunga wapadera wa tirigu womwe uli ndi nutty kukoma ndi fungo labwino.
Mpunga ndi Metabolism
Mchenga ukhoza kuphatikizidwa mu mapulani ambiri a chakudya, ngakhale omwe amaletsa mafuta ndi zakudya. Chinsinsi chodyera mpunga ndi kusamalira gawo lanu. Katumiki wina wa mpunga wophika ndi pafupifupi chikho chimodzi chachitatu. Ngati mpunga umatumizidwa ngati wowuma pa chakudya chanu, cholinga chanu chikhale ndi gawo la magawo awiri pa atatu aliwonse chikho cha katatu chachinayi chikho chophika.
Kudya mpunga wambiri kungapangitse kalori wambiri komanso zakudya zamagulu. Zakudya zamasamba zimasandulika kukhala shuga m'thupi ndipo chilichonse chowonjezera chimasungidwa monga mafuta. Zakudya zopangidwa bwino, zowonongeka zimayambitsa shuga wa magazi kuti iwonjezeke msanga, zomwe zimapangitsa kuti kuchuluka kwa insulini kukhalepo. Kwa anthu omwe ali ndi shuga kapena insulini kukana, izi zingakhale zovuta. Mpunga wochepa wa tirigu umakhala ndi chiwerengero chokwanira kwambiri kuposa nthanga, tirigu, tirigu, ndi bulauni. Izi zikutanthauza kuti imatulutsa dzuwa mwachangu.
Kusankha ndi Kusunga Rice
Sankhani tirigu wochuluka wa mpunga ngati n'kotheka ngati uli ndi mitsempha yambiri, mavitamini, ndi mchere. Nthambiyi idakali pano ndipo mbeuyo imakhala yolimba. Pewani mpunga wophika mwamsanga kapena mwamsanga ngati n'kotheka ngati mpunga uwu umachotsa zakudya zina ndi zakudya.
Sungani mpunga woyera mu chidebe chotsitsimula mu malo ozizira, owuma. Pa kutentha kwa 70 F kapena pansipa, mpunga ukhoza kusungidwa kwa zaka 10 kapena kuposa. Mchele wa Brown ukhoza kusungidwa kwa miyezi isanu ndi umodzi m'malo ozizira ozizira, koma ngati uwayika mufiriji amatha pafupifupi chaka chimodzi.
Kamodzi mpunga umaphika, sungani mufiriji ndikuugwiritse ntchito masiku atatu kapena anayi. Mudzadziwa ngati mpunga wanu waduka ngati ndi wovuta komanso wouma kapena ngati uli ndi fungo losasangalatsa.
Njira Zabwino Zokonzekera Mphesa
Mchele wambiri wa ku America ndi woyera komanso wopanda tizilombo. Sichiyenera kutsukidwa pokhapokha phukusilo limalimbikitsa kuti rinsing kapena kutsekemera.
Chiwerengero cha chiwerengero cha kuphika mpunga ndi mbali ziwiri madzi ndi mpunga umodzi. Komabe, izi zimasiyana malinga ndi zosiyanasiyana komanso mtundu wa mpunga. Fufuzani chizindikiro cha phukusi kuti mupeze malangizo enieni. Chikho chimodzi cha mpunga wosaphika, wosaphika chimapereka pafupifupi makapu atatu kapena anayi ophika.
Gwiritsani ntchito mpunga ngati mbali yodyera, ndi masamba kapena kuti muthandizize zakudya zamadzi, ma curries, ndi msuzi. Mchenga ukhoza kugwiritsidwanso ntchito popanga puddings, mkate, kapena kuwonjezera pa saladi.
Mawu Ochokera
Mchenga ndi tirigu wopanda thoreti ndipo amadziwika pakati pa omwe akupewa tirigu. Pogwiritsa ntchito mpunga wofiira womwe uli waukulu kwambiri m'zigawo zazing'ono komanso kuchepetsa kukula kwa gawo, zingakhale mbali ya zakudya zabwino.
> Zotsatira:
> Glycemic Index ndi matenda a shuga. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/glycemic-index-and-diabetes.html.
> Labensky SR, Hause AM, Martel P. Pa Kuphika: Buku Lophunzitsira Zokumbirako . Boston: Pearson; 2015.
> Micronutrients for Health . Linus Pauling Institute. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Kusunga Nthano Zonse. Bungwe lonse la mbewu. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
> White Rice. University of Utah State University. http://extension.usu.edu/foodstorage/htm/white-rice/