Mupunga unoonekwa sechikafu chekudya mutsika dzakawanda. Yakapfuma mune zvinovaka muviri uye inoshanda zvakasiyana-siyana mukicheni, iyo inoita kuti ive chinhu chinokosha mukugadzirira kwezvokudya zvakasiyana-siyana. Kubva kuLatino cuisine arroz con pollo kuenda kuJapan sushi, mupunga unoshandiswa mumakumi ezviuru ekubika uye mafomu ekugadzirira pasi rese. Pamusoro pekuva sosi yakakosha yemacarbohydrates uye mapuroteni, mupunga unewo hutano hwakasiyana hunoita kuti hubatsire hutano. Asi unonyatsoziva kuti chii? Unofunga kuti mupunga chiyo here kana kuti kwete?
Munyaya ino hatingopinduri mubvunzo uyu chete, asi tichataurawo nezvazvo nezve maitiro uye mabhenefiti emupunga, pamwe nekukosha kwayo kwetsika uye culinary munzvimbo dzakasiyana dzepasi.
Mupunga chii?
Mupunga ndicho chikafu chikuru uye chimwe chezvinhu zvinopa makabhohaidhiretsi kuruzhinji rwevagari vepasi. Kune zvirimwa munyika dzakasiyana-siyana, uye kune marudzi akawanda emupunga. Mupunga unorimwa muminda yakazara mvura kana pasi pakaoma, uye unokohwewa kana tsanga dzaibva uye dzaoma. Mushure mekukohwa, inogadziriswa kubvisa husk, bran uye utachiona, ichisiya chete endosperm yezviyo, iyo ndiyo mupunga watinoziva.
Chikafu ichi inogona kubikwa nenzira dzakawanda dzakasiyana, seyakabikwa, yakabikwa, yakakangwa kana mumasaladhi. Uyezve, inoshandiswa mumhando dzakasiyana-siyana dzendiro, kubva kune madhishi kusvika kune madhishi makuru. Inoshandiswawo kugadzira zvigadzirwa zvakaita sehupfu hwemupunga, bepa remupunga, uye zvinwiwa zvakaviriswa senge.
Asi tingati mupunga mupunga here? Ndizvozvo, mupunga chiyo. Kunyanya, imhando yehuswa hwemhuri poaceae. Zvimwe zviyo zvakajairika zvinosanganisira gorosi, chibage, bhari, oats, uye rye. Sezviyo, mupunga chinhu chakakosha chemakabhohaidhiretsi uye unoshandiswa sechikafu chikuru munzvimbo zhinji dzepasi.
Propiedades
Hazvishamisi kuti zviyo izvi ndezvimwe zvezvokudya zvedu. Mupunga unovaka muviri zvakanyanya uye unoshanda zvakasiyana-siyana uye une hutano huzhinji hunobatsira. Zvimwe zvacho ndezvizvi:
- Yakanyanya mumacarbohydrates: Icho chitubu chakanaka chemakhahydrates akaoma, ayo anopa muviri simba.
- Yakaderera mumafuta uye cholesterol: Zvagara zvakaderera mumafuta uye hazvina cholesterol, zvichiita kuti ive sarudzo yakanaka kune vanhu vanoda kudzora mafuta avo uye cholesterol kudya.
- Ine protein: Kunyange zvazvo mupunga usiri sosi yakakwana yeprotein, ine mamwe maamino acid akakosha anodiwa nemuviri.
- Yakapfuma muvhitamini uye zvicherwa: Iine mavhitamini anokosha nemaminerari akadai sethiamin (vitamini B1), niacin (vitamini B3), iron uye magnesium, pakati pevamwe.
- Yakaderera glycemic index: Mupunga une mwero kusvika kune yakaderera glycemic index, zvinoreva kuti haikonzeri kukurumidza spike mumazinga eshuga yeropa.
- Yakanyanya mu fiber: Kunyanya mupunga webrown. Izvi zvinogona kubatsira kuchengetedza digestive system ine hutano uye kudzora cholesterol.
- Zvisina Gluten: Iyo haina gluten, iyo inoita kuti ive yakakodzera kune vanhu vane sensitivity kana kusashivirira kune gluten.
Muzhinji, mupunga chikafu chine utano uye chinovaka muviri iyo inogona kuva chikamu chinokosha chekudya kwakakwana. Zvisinei, zvakakosha kuyeuka kuti kunyanya kugadzirira uye kushandiswa kunogona kukanganisa hutano hwayo uye caloric.
Mupunga unoshandisa
Sezvatakambotaura, mupunga chikafu chine zvakawanda-siyana icho inoshandiswa mumhando dzakasiyana-siyana dzendiro pasi rose. Zvimwe zvezvinonyanya kushandiswa cereal iyi ndezvizvi:
- Sekushongedza: Inogona kushandiswa sekushongedza nenyama, hove kana midziyo yemiriwo.
- Mune soups uye stews: Mupunga unowanzo shandiswa muto uye muto kuwedzera zvinhu uye kugadzirwa.
- Mune saladi: Inogona kushandiswa sehwaro hwekupisa kana kutonhora salads.
- Mumidziyo mikuru: Mupunga unogona kuva chinhu chikuru mundiro dzakawanda, senge arroz con pollo, paella, uye risotto.
- Mune sushi uye mamwe madhishi echiJapan: Haisi chakavanzika chokuti zviyo izvi chinhu chinokosha mukugadzirira sushi, onigiri uye zvimwe zvikafu zveJapan, izvo zvakave zvakakurumbira zvikuru mumakore achangopfuura.
- Sezvo dessert: Mupunga unogona kushandiswa mukugadzira zvinotapira zvakadai semupunga.
- Mukutsanangurwa kwezvigadzirwa zvinobva mupunga: Inoshandiswawo kugadzira zvigadzirwa zvakaita sehupfu hwemupunga, vhiniga yemupunga, uye sake.
Maitiro ehutano
Izvo zvinovaka muviri zvechikafu ichi zvinogona kusiyana zvichienderana nerudzi rwemupunga uye kuti wakabikwa sei, asi kazhinji, aya ndiwo maitiro ehutano pa100 magiramu emupunga chena wakabikwa:
- Calories: 130
- Mafuta ese: 0.3 d
- Mafuta akazara: 0.1 d
- Trans mafuta: 0 d
- Cholesterol: 0 mg
- Sodium: 1 mg
- Carbohydrate: 28 d
- Fibre: 0.4 d
- Zvinyuchi: 0.1 d
- Mapuroteni: 2.7 d
- Vitamin B1 (thiamine): 3% yezvinokurudzirwa zuva nezuva kudya (RDI)
- Vitamin B3 (Niacin): 4% yeRDI
- Iron: 2% yeRDI
- Folic acid: 2% yeRDI
Izvo zvakakosha kuisa pfungwa pairi mupunga webrown une fiber yakawanda uye zvinovaka muviri kupfuura mupunga chena, sezvo ichichengetedza kunze kwezviyo. Pamusoro pezvo, mabikirwo emupunga anogonawo kukanganisa kudya kwawo, sezvo dzimwe nzira dzekubikisa dzichigona kuwedzera kutorwa kwezvimwe zvinovaka muviri, zvakaita sesimbi.
Curiosities
Unoda kuziva zvakawanda nezve mupunga? Iri izwi rinobva kuLatin "oryza", iro rinobva kune rechiGiriki "óryza", uye mazwi ese ari maviri anoreva "chikafu". kune zviuru zve mhando dzemupunga pasi rese, imwe neimwe ine magadzirirwo ayo, zvinonaka uye zvinovaka muviri. Mupunga webrown unovaka muviri kupfuura mupunga muchena, sezvo uine goko nebran, izvo zvine fiber yakawanda, mavhitamini, uye mamineral.
Chimwe chinhu chinonakidza ndechekuti iyi cereal Chirimwa chechipiri pasi rose chakakosha pasi rose mushure mechibage. uye ndicho chikafu chikuru cheinopfuura hafu yevagari vepasi. Mupunga unorimwa munzvimbo dzakasiyana siyana dzemamiriro ekunze, kubva kunzvimbo dzine mwando uye dzinopisa kusvika kunzvimbo dzakaoma uye dzakaoma. Mune dzimwe nyika, mupunga unoonekwa sezvokudya zvinoyera uye unoshandiswa mumitambo yechitendero netsika. Mune dzimwe, dzakadai seJapan, Korea, neChina, zviyo izvi zvakare chimiro cheunyanzvi, uye hunyanzvi hwekukura nekubika hunoshandiswa kuwana kukwana.
nhoroondo yemupunga
Nhoroondo yemupunga inodzokera shure kwezviuru zvemakore, uye kwayakabva hakuna chokwadi, kunyangwe ichitendwa kuti inobva kumatunhu anopisa eSoutheast Asia, kunyanya kubva kumapani eGanges neBrahmaputra nzizi muIndia, uye Rwizi rweYangtze kuChina.
Mupunga chaive chimwe chezvirimwa zvekutanga kurima munhoroondo yevanhu. uye zvinofungidzirwa kuti kurimwa kwaro kwakatanga makore anenge 10,000 XNUMX apfuura. Varimi vakadzidza kurima mupunga muminda yakazara nemvura, vachishandisa zvokudya zvakapfuma mumatope enzizi. Nokufamba kwenguva, nzira yekurima mupunga yakapararira kune mamwe matunhu, kusanganisira Asia, Africa, neLatin America.
Ichi chiyo chaive chirimwa chakakosha muChina yekare, uko kwakava chiratidzo chepfuma nesimba. Mupunga waidavirwa kuva chipo chakabva kuna vamwari, uye waishandiswa mumitambo yechitendero netsika. Mupunga wakaitawo basa rinokosha munhoroondo yeIndia, kwawaionekwa sechikafu chinoyera uye waishandiswa mumitambo nemhemberero.
Kwemazana emakore, mupunga waive chikafu chekudya mutsika dzakawanda, uye kukosha kwaro mune zveupfumi netsika kwakaita kuti uve chinhu chakakosha pakutengeserana. Vatengesi veEurope neArab vakaunza mupunga kuEurope neAfrica, kwazvakava zvokudya zvakakurumbira. Gare gare, vagari vokuSpain vakaunza mupunga kuLatin America, uko wakava chinhu chikuru muzvokudya zvenyika dzakawanda.
Panguva ino, mupunga unoramba uri chikafu chikuru munzvimbo zhinji dzepasi, uye kurimwa kwayo uye kushandiswa kunoramba kuri chikamu chakakosha chenhoroondo yevanhu uye tsika.
Mupunga imbeu here?
Isu tatoziva kuti mupunga imhunga, asi imbeuwo here? Mhinduro ndihongu. Kunyanya, imbeu yemupunga (oryza sativa o Oryza glaberrima), inova yemhuri ye huswa. Mbeu yemupunga iri mukati mezviyo zvemupunga, iyo inoumbwa nematehwe akati wandei, kusanganisira goko, bran, uye endosperm, kunova kunowanikwa mbeu. Tsanga yemupunga ndiyo chikamu chinoshandiswa pakudya kwevanhu nemhuka. uye inogona kugadziriswa nenzira dzakasiyana-siyana kuti uwane mhando dzakasiyana dzemupunga, senge mupunga chena, mupunga webrown uye mupunga unokora, pakati pezvimwe.
Ndinovimba kuti nemashoko aya zvave pachena kuti mupunga mupunga, uye unovaka muviri zvikuru zvakare. Asi yeuka kuti unofanira kuva nezvokudya zvine mwero kuti urambe uine utano hwakanaka.