Kuenzanisira kuti chii chaunofanira kudya kana iwe une chirwere cheshuga kunogona kuva basa rakavhiringidza. Kuita zvirongwa zvekudya zvakakosha zvichaita kuti hutano hwako huve nehutano uye hutachiona hwehutachiona hwako hausi nguva dzose kana. Ndicho chikonzero nei uchitarisa chokwadi uye uchitarisisa kuti zvinoshandiswa zvakanakisisa zvekudya ndezvipi zvakakosha zvikuru.
Rimwe remibvunzo inowanzoitika munharaunda yevanhu vane chirwere cheshuga ndeyekuti: Unofanira kudya mucheka mutsvuku here kana kuti jisi tsvuku?
Pane mhinduro yakajeka.
Ihutano Nharo dzekudya Rice
Murairi, gorosi yakashambadza, inoshandiswa sechinhu chinokonzera chikafu nevanopfuura hafu yevanhu venyika. Ichokwadi, maererano neAlele Grain Council:
Vanhu vokuAmerica vanodya makirogiramu makumi maviri eiri muhupenyu nemunhu gore negore. Vanhu vekuAsia vanodya zvinodarika mazana mapaundi nemunhu gore rega rega, asi muUnited Emirates zvinenge mazana mana pounds, uye muFrance anenge mapaundi gumi.
Chimwe chezvikonzero zvinokonzerwa nemupunga inonyanyozivikanwa ndeyekuti inogadzirisa kune chero kunhuvira uye kugovera, uye inowedzera zvinhu nekugadzirwa kwekudya. Uye, kunyange zvazvo iine dihydrohydrate yakaoma, inobatsira mararamiro anokwanisa kuita kusanganisira mupunga uri mukudya kwako utano hwemwoyo-hutano.
Panzvimbo pokusiya murairi zvachose, vanhu vazhinji vanosarudza kudya jisi rakasvibira pamusoro pemucheka mutsvuku nokuda kwehutano hwehutano uye inononoka glucose-kukura. Kutaura zvazviri, kumwe kuongororwa kwakaitwa nevasayendisiti paHarvard School of Public Health kunoratidza kuti kutora rizi jena nemucheka mutsvuku kunogona kuderedza chirwere cheshuga nekufungidzirwa 16 muzana.
Brown Rice Inowedzera Mavitamine neMaminari
Mucheka weBruce isiri zviyo , zvichireva kuti 100 muzana yezviyo yakanyatsogadzikana, ichiisiya ine mavitamini, mineral, uye fiber kupfuura mavara machena.
Mucheka wakachena wakarongedzwa-imwe nzira iyo zviyo zvinopfuura pakati pemashini iyo yakakungurutswa uye bran rinonyatso "yakarongedzwa" kubva, ichisiya yakachena kernel yakagadzikana.
Kufarira kunoitwa kuti kuderedze nguva yekubika, kuwedzera mararamiro ehupenyu, uye kuderedza mararamiro, zvisinei, kana padzazadza mupunga hauchazove huri huwandu hwehuyo uye hunozofungidzirwa kushandiswa, kucheneswa zviyo .
Murairi weBruce ane thiamin, b-vitamini inobatsira ne-carbohydrates metabolism. Iyo inewo magnesium uye selenium. Magnesium ndiyo yakagadzirwa nemapfupa anobatsira mumazana emagadzirirwo e enzyme anobatanidzwa mukushandiswa kweDNA nemapuroteni uye inotarisirwa kuti yakwanise kugadziriswa nehutachiona uye kushungurudzika kwemisungo. Selenium inobata utachiona hwehutano uye inokosha mune antioxidant enzymes.
Brown Ruri Rine Zvimwe Fiber
Murairi weBruce ane zvinomwe kanomwe kupfuura fiber kupfuura mucheka mutsvuku paunoshumira. Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga nokuti fiber inokosha mukugadzirisa uye kugadzikana kwemashuga eropa . Zvirwere zvepabonde mukati mehutano hwepfungwa zvakare, sezvo zvingabatsira kuderedza zvakaipa cholesterol.
Imwe mukombe yemucheka wakagadzirwa muchero mutsvuku unobata 0,5 gramu ye fiber, asi 1 mukombe wearimi yakabikwa yakagadzirwa ne 3.5 gramu ye fiber. Boro reRussia rinewo zvishoma maekorijini uye makhaidhaidhiji kupfuura white rice (anenge 25 makoriri uye 7 g carbohydrate).
Brown Rice Iine Glycemic Yepasi Yacho
Iko glycemic index inhamba iyo inotakura kudya kune kabodihydrate pachiyero che1 kusvika ku100.
Zvokudya zvakakwirira pamwero, pedyo nezana zana, zvakanyanya-glycemic index foods, nepo kudya kune pamugumo wakadzika, pedo ne1 iri pasi-glycemic index foods. Pfungwa iri shure kwechirwere cheglycemic ndeyekuti yepamusoro glycemic index foods ichasimudza sukari yeropa nekukurumidza kupfuura kuderedza glycemic index foods.
Mucheka weBrown wepamusoro-soro makumi mashanu pane glycemic index chati, asi mucheka mutsvuku unosvika 63-72. Saka, mucheka mutsvuku unogona kusimudza shuga yeropa nokukurumidza kupfuura mupunga wemavara. Kunyange zvazvo muchero weronda uri pasi payo yeglycemic index, hazviiti kuti ive yakaderera glycemic index zvokudya. Zvikamu zvejisi rakasvibirira rinofanira kutarisirwa uye kuyerwa zvichienderana neurongwa hwehupenyu hwomunhu uye chiyero chemakinhydrates chinofanira kudyiwa panguva yega yega yega.
Kazhinji, 1/3 kapu yeripisi yakagadzirwa inenge inenge 15 g yemakrohydrate. Kana uri kudya mucheka mutsvuku seyakakodhaidha yako huru paunodya, unofanira kufungidzira chikamu chako kusvika kune rimwe chikwama chakazara kana mukombe unokosha (iyo inofananidzwa ne 45 g yemakinhydrate).
Kana usina chokwadi pamusoro pekuti kudya kuchaita sei shuga yako yeropa, tsvaga iyo uye shure. Zvakanaka, maawa maviri mushure mekutanga kwekudya kwako shuga yako yeropa inofanira kunge iri pasi pe 180mg / dL. Kana yakakwirira, saka zvichida wakadya muchero wakawanda kana mupunga haisi chakanaka chemagidhyidrate chisarudzo kwauri.
Munhu wose anopindura kune zvakasiyana-siyana zvehydrohydrates nenzira dzakasiyana. Mukuwedzera, chimiro chekudya chinogona kuita basa. Semuenzaniso, kana iwe ukadya jisi rakasvibira uye nyemba chete kana kuti risi tsvuku, hove, uye miriwo, iwe ungangodaro uchiona kusiyana kwehuga hwekuverenga mushure kudya.
Zvimwe Zvechokwadi Pamusoro peRupunga Kufunga
- Rice ndeye-gluten-isina zviyo zvinogona kufarirwa nevanhu vanotevera zvokudya zvekudya zvisina kuchena.
- Mukuwedzera kune rizi rakasvibirira, mupunga wechiri isiri zviyo zvakakwana mune mavitamini, mineral, uye fiber.
- Mhando yemupunga inogoverwa muzvikamu zvichienderana nehuwandu hwembeu-yakareba zviyo, zviyo zvepakati, kana zviyo zviduku. Semuenzaniso, bhangi yeBasmati yejecha ndeye mupunga wakareba wegorosi, asi risi yakasvibira uye arborio rizi, zvichida zizivikanwa se risotto, ndiwo maitiro ezvishoma zvezviyo mupunga. Kureba kwezviyo kunogona kukanganisa huwandu hwehutu hwejisi. Zvishomanana zviyo mupunga zvinogona kuva nyuchi kudarika zviyo zvakawanda. Semuenzaniso, 3/4 yeBasmati rice yakabikwa yakasviba ine 33 g yehydrohydrate, asi, imwe kapu yemucheka mutsvuku yakakangwa yakagadzirwa ne 35 g yehydrohydrate. Izvi zvingaita sezvisingakoshi, asi kana uri kutevera chirongwa chakakorongwa chemugidhi weidrohydrate, iwe unoda kuziva mutsauko. Paunenge usina chokwadi, nguva dzose uverenge mavara.
- Vamwe vanhu vane chirwere cheshuga vanoti iyo riyo parboiled ine zvishoma zvisingabatsiri pamashuga eropa. Kunyange zvazvo kuputika kana kuchinja mupunga hakusi zviyo zvakakwana, zvinenge zvishoma pasi glycemic index kupfuura yenguva dzose jisi jena. Munguva yekugadziriswa, mamwe mavithamini nemaminerari akabatanidzwa muzviyo, asi achiri pasi pejisi tsvuku ine chikafu. Kana iwe uchida jisi uye uchiita seine nguva yakaoma yekudzora shuga yako yeropa apo iwe uchidya, iwe unogona kugara uchipa riyo parboiled edza.
- Kugadziridzwa mupunga kune mavitamine akawanda nemaminerari kupfuura yenguva dzose jisi jena.
> Sourc es
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Upper Sadle Rwizi, NJ: Prentice Hall, 2003: 638
> Linus Pauling Institute. Micronutrients for Health .
> Sun Q, et al. Mucheka wakachena, ruvara rutsvuku, uye njodzi yorudzi rwechipiri chirwere cheshuga muvarume nevakadzi veUnited States. Archives of Internal Medicine . June 14, 2010; 170 (11): 96-9.
> Whole Grains Council. Murairi uye mupunga wechiri September mbeu dzemwedzi.