Mucheka mutsvuku mupunga usina kugadzirwa. Inopa zvinovaka muviri zvakarasika zvachose kana zvishoma kana zvashandurwa kuita mupunga muchena, kusanganisira fiber, vitamini B6, uye unsaturated fatty acids.
Tsvaga kuti ndeapi mabhenefiti, ndeapi matanho ekudzivirira kutora, anobikwa sei uye mamwe zvinhu zvakawanda zvekuziva nezve chikafu ichi usati wazvibatanidza mukudya:
Batsirwa
Mupunga weBrown une zvakawanda zvinobatsira pahutano. Iyo inozivikanwa neayo astringent, kudzikamisa uye toning zvivakwa. Inobatsirawo kukurudzira chishuwo.
Nenzira iyi, inoshandiswa kudzikisira matambudziko akasiyana siyana ane chekuita nekugaya (manyoka, kuda kurutsa, kuchengetedza mvura, ura hwemukati ...) uye hutano hweganda (kutsva, psoriasis ...).
Zvinoenderana nekudzidza, kutsiva mupunga wakasvibira wemucheka muchena kunogona kudzora njodzi yekukura rudzi rwechipiri chirwere cheshuga. Izvi zvinodaro nekuti iyo glycemic index iri yakaderera, nepo kugoverwa kwayo kwevakavaka muviri (mazhinji acho anogona kubatsira kudzivirira chirwere cheshuga) chiri chakakwirira. Izvozvowo ichokwadi, asi zvakatonyanya kudaro, apo mupunga muchena unotsiviwa nedzimwe tsanga dzese, dzakadai sebhari uye gorosi.
Izvo zvinofanirwa kucherechedzwa kuti inoshandiswawo muzviitiko zvefivha, kuzvimba, jaundice, mhino dzemhino, kuoma mitezo uye mamota. Zvakare yakabatanidzwa nenjodzi yakaderera yechirwere chemwoyo, kenza uye cholesterol yakawanda. Zvisinei, kumwe kutsvagurudza kunodiwa kuti uone kushanda kwemupunga wakasvibira mukushandisa kwakadai.
Kuchenjerera
Nekuti inonhonga arsenic kubva muvhu uye nemvura zviri nyore, zvese mupunga muchena uye mupunga wakasviba zvakasviba kupfuura dzimwe tsanga. Sekudzivirira, nyanzvi dzinokurudzira kunzvenga mupunga mazuva ese. Kunze kwemupunga wakajairika, kune zvimwe zvekudya zvine iyo: mukaka wemupunga, anotsemura mupunga ... Zvakare, tsvaga sirasi yemupunga pamazita ezvikafu zvakagadzirwa. Kudya kudya kwakasiyana kwakakosha kudambudziko iri.
Nzira yekugadzira mupunga wakasviba
Mucheka mutsvuku wakagwinya kupfuura mupunga muchena, asi iwo wakakwira fiber zvemukati zvakare zvinoreva kuti zvinotora nguva yakareba kuti ubike. Kana isina kubikwa zvakanaka inogona kukonzera kupatira. Kuti udzivise izvi, inofanirwa kutariswa kuti inoda nguva yekubika yemaminetsi makumi mana nemashanu. Zvisinei, kunyorova uye yekumanikidza yekubika inogona kubatsira kucheka iyo nguva muhafu kana kunyange yakatopfuura.
Kunyorovesa
Kunyorova mupunga wakasviba kunobatsira kuibika munguva shoma pasina kuomeswa. Uye zvakare, inobatsira kudzikisa arsenic mazinga. Iwe unongofanirwa kutevera aya matanho akapusa:
- Dururira mauniti maviri emvura kune yega yega yemupunga mumudziyo.
- Ivhare uye uisiye mufiriji husiku (kana maawa matanhatu chete).
- Bvisa mvura yakasviba uye sukurudza bhinzi zvakanaka nemvura nyowani.
- Kuti uibike, isa mvura kumota, udururire mupunga, unomutsa uye rega iite semaminetsi kwemaminitsi makumi maviri kana kusvika mupunga wanyorova.
Cherechedza:
Kudzivirira mvura yese kubva mukusviba (wedzera imwe yakawedzera mvura yeiyi) uye kusuka nemvura yekupedzisira usati washandisa kunoonekwawo sekubatsira kudzikisa mazinga earsenic.
Kumanikidza mubiki
Imwe sarudzo yekubika bhuru reruvara munguva shoma ndeye kushandisa yekumanikidza yekubika.:
- Wedzera maviri nehafu mayuniti emvura pamamwe maviri emupunga wakasviba uye munyu kuravira.
- Vhara chivharo zvakachengeteka uye chengeta pamusoro pekupisa kukuru kusvikira iko kukwira kwanyanya.
- Isa kupisa kusvika pakati kana kungokwana kuita kuti kumanikidza kukwire. Pheka kwemaminetsi gumi nemanomwe.
- Bvisa poto kubva pamoto. Usati wavhura muvharo, mira maminetsi gumi, sunungura kumanikidza nemaoko, kana kuisa poto pasi perukova rukuru rwemvura.
Notes:
Huwandu uye nguva zvinogona kusiyana zvichienderana nerudzi rwemupunga wakasviba (mupfupi, murefu, jasmine kana basmati).
Usati washandisa iyi yekubheka kekutanga, zvakakosha kuti uzive kuti inoshanda sei.
Pfungwa dzekuperekedza
Funga kuperekedza mupunga wako wakasviba nejusi remonimu uye zvaunofarira zvinonhuwira dhishi rinonaka. Zvimwe zvinoshanda zvinoshanda chaizvo bhinzi nhema, mhiripiri tsvuku, madomasi, avocado, uye chibage.
Uri kukora here?
Mupunga weBrown hausi kukora kana uchidyiwa muzvikamu zvakajairika. Kunyangwe iwe uri pane chiuru chimwe nemazana mashanu echikafu chekudzikira uremu, mukombe wemupunga wakasvibira hausi kana zvikamu gumi neshanu muzana zveiyo koriori muganho.
Rudzi rwemupunga unotinetsa panguva ino iri zvishoma zvishoma caloric pane chena mupunga: 111 macalorie / 100 gramu vs 130 macalorie / 100 gramu. Kuchinjisa imwe mupunga kune imwe kunoonekwa seyakanaka uremu zano, sezvo iri zvakare yakapfuma mu fiber uye, sekutsvagurudza, inogona kugadzirisa visceral kurasikirwa kwemafuta.
Mhando huru yemupunga wakasvibira
Iye zvino, kune akawanda mabhureki akakumikidzwa mukutengesa kweiyo wholegrain mupunga. SOS, Nomen, Santiveri naEl Granero ndevamwe vakasimbiswa. Mune masupamaketi emaketeni iwe unogona zvakare kuwana avo anoenderana zvakavanzika zvinyorwa, zvinozivikanwa nekushomeka uye kazhinji kugamuchira zvakanaka ratings.