Zamkatimu
Kufotokozera
Ngakhale lili ndi dzina, mpunga wakutchire si mpunga konse — mbewu za udzu wodyedwa wochokera ku North America. Amwenye Achimereka amatuta mpunga wamtchire poyenda m'mbali mwa chomerachi m'mabwato ndikugwiritsa ntchito timitengo tanthete kuti timenyerere pansi pamabwato awo.
Mtengo wokwanira wa mpunga wamtunduwu umatsimikiziridwa ndi mtundu wake wapadera wazakudya ndi kuvutikira kwa kukonza, komanso kusowa kwa mankhwala. Mpunga uwu umakololedwa makamaka ndi dzanja: posambira pabwato, wogwira ntchitoyo amapendekera udzu pamwamba pa bwatolo ndi ndodo imodzi ndikumenya makutu ndi inayo, kupangitsa kuti mbewu zizitayika mpaka pansi pa bwatolo.
Wotola waluso amatenga tirigu wokwana makilogalamu 10 pa ola limodzi. Maso a mpunga wamtchire ndi olimba kwambiri ndipo amayenera kuviikidwa m'madzi maola ochepa asanaphike ndikuphika kwa mphindi 30 mpaka 40. Zipatso zosalimba komanso zazitali za mpunga wakuda nthawi zambiri zimawonjezeredwa mu mpunga woyera wautali.
Chifukwa chake mavitamini osakanikirana amakhala olemera: mpunga wopepuka umakhala ndi calcium ndi chitsulo, ndipo mpunga wakuthengo umakhala ndi thiamine. Mpunga wotere titha kuuwona ngati phukusi la 450 g, chifukwa chake ndi mtengo wake wokwera.
Zaka za mpunga
Kuyambira kale, pali mitundu ina ya mpunga wakuthengo padziko lonse lapansi womwe uli ndi mayina osiyanasiyana - mpunga waku Canada, madzi kapena mpunga waku India, mpunga wakuda, ndi mpunga wamtchire.
Pazifukwa zingapo, mitundu yonseyi chifukwa chovuta kulima ndi kulawa idasiya kutchuka poyerekeza ndi yoyera. Mpunga wakuda komanso wakutchire watchuka kwambiri pazaka 10 zapitazi.
Tiyeni tiwone pamitundu iwiri yapitayi… Nanga pali kusiyana kotani pakati pa maphikidwe awa a mpunga?
Kapangidwe ndi kalori okhutira
Mpunga wamtchire ndi chakudya chochepa kwambiri. Zakudya zopatsa mphamvu mu chikho chimodzi cha zinthu zophika (pafupifupi magalamu 165) ndi pafupifupi ma 170 calories, pomwe magalamu 5 ndi mafuta athanzi, magalamu 35 a chakudya, magalamu 6.5 a mapuloteni, ndi magalamu atatu azakudya zamagetsi. Mpunga uwu umakhala ndi mavitamini ambiri ndi ma microelements. Lili ndi:
- chitsulo;
- magnesium;
- manganese;
- phosphorous;
- nthaka;
- asidi wa nicotinic;
- Mavitamini B (B3, B6, B9);
- mavitamini A, C, E, ndi K.
- Mapuloteni 10.22 g
- Mafuta 0.68 g
- Zakudya 52.11 g
Mpunga wakuda
Mpunga wakuda - Zizania latifolia kapena caduciflora ndi mpunga wamtchire waku China. Ankagwiritsidwa ntchito kwambiri ku China wakale. Ndipo lero ku China, chomerachi chimalimidwabe, koma osati chifukwa cha mbewu, koma chifukwa cha zimayambira zokoma. Ndipo mbewu, mwachitsanzo, mpunga wakuda, amagwiritsidwa ntchito ngati gawo lachiwiri, zotsika mtengo kwambiri.
Mpunga wamtchire
Mpunga wamtchire, womwe ndi mtundu wofala kwambiri wa Zizania aquatica, umakula mumtsinje wa St. Lawrence, m'malire a Canada ndi United States. Chowonadi ndi chakuti mitundu ya mpunga waku North America imasiyana mosiyana ndi yomwe imalimidwa kumadera ena, mwachitsanzo, mwanjira ina, ndi mpunga wakuda. Mpunga wamtchire umamera m'madzi osaya komanso mitsinje yoyenda pang'onopang'ono ndipo imakololedwa kwathunthu ndi dzanja.
Zimakhala zovuta kulima mpunga wakutchire kuposa ena ampunga, ndipo zokolola za mpungawu ndizocheperako kangapo. Izi zikufotokozera chifukwa chake mpunga wakutchire umakhala wokwera mtengo kuposa wakuda.
Kusiyana pakati pa mpunga wamtchire ndi wakuda
Chifukwa chake, mpunga wakutchire, monga mpunga wakuda, ndi wa banja limodzi la Mbewu, koma apo ayi ndi mitundu iwiri yosiyana. Ngakhale mbewu zonsezi zili ndi njere zakuda (mbewu), zomwe zimakhala ndizosiyana kwambiri.
Mpunga wakuda umagwiritsidwa ntchito ngati mtengo wotsika mtengo wotsika kwambiri.
Mbeu za zomerazi zimasiyananso pakuwonekera. Njere zazing'ono za mpunga wakumpoto ku North America zimasiyanitsa ndi zakuda, zomwe zimakhala ndi njere zozungulira komanso zazifupi.
Mpunga wamtchire ndi mpunga wa "A +" ndipo ndi wautali komanso wokwera mtengo kuposa mitundu yolimidwa.
Mpunga wakuda ndi wocheperako ndipo umafuna mphindi 30 kuti muphike kwathunthu. Nthawi yomweyo, mpunga wamtchire umaphikidwa mpaka wokoma kwa mphindi 40-60.
Kuphatikiza apo, mpunga wamtunduwu ndi imodzi mwazinthu zabwino kwambiri za vitamini B9. Mbewuyi imakhala ndi zochulukirapo kasanu ndi kamodzi kuposa yakuda. Kumbali ya mapuloteni, imapitanso mpunga wakuda nthawi zina.
Ubwino osati pazakudya zokha komanso zakudya zopatsa thanzi ndi mpunga wakutchire, komanso mawonekedwe ake amakoma.
Mpunga uli ndi zokoma, kukoma pang'ono pang'ono ndipo uli ndi fungo lapadera lokhala ndi nutty yotchulidwa (yomwe sitinganene za mpunga wakuda). Imakhala ngati mbale yodziyimira pawokha kapena mpunga wamtundu wina ndipo umayenda bwino ndi nyama, nkhuku, ndi nsomba.
Mpunga wakutchire si chinthu chotchipa; ndiyodziwika bwino pakati pa nyenyezi zaku Hollywood chifukwa cha zakudya zosiyanasiyana zopatsa thanzi.
Khalani atcheru m'mashelufu agolosale! Ndipo sankhani mpunga wabwino wokoma komanso wathanzi!
Opanga osakhulupirika nthawi zambiri amalemba "mpunga wakuthengo" papaketiyo ndikunyamula zakuda, potero amanyenga ogula…
Chidziwitso!
Mpunga wakutchire - njere zazitali zakuda, zopapatiza ngati singano, zokhala ndi wandiweyani komanso kukoma kwa mtedza mukaphika, ndikusunga michere yambiri.
Ubwino wodya mpunga wakuthengo
Mpunga wokhala ndi ma calorie ochepa amakhala ndi ma calories ochepa kuposa ena onse omwe amafunika kudya nyemba zonse. Mukamadya mpunga wamtchire, mupeza zabwino zonse za michere yopindulitsa, kuphatikiza fiber, zomwe ndizofunikira kuti njira yogaya chakudya igwire bwino ntchito popanda "mafuta owonjezera", mafuta, ndi shuga. Chifukwa chake, mpunga wamtunduwu ndiwothandiza makamaka pakuchepetsa thupi.
Mapuloteni mu mpunga wamtchire amatha. Ichi ndichifukwa chake chimapatsa thupi zonse zofunikira za amino acid. Ubwino waukulu wa mpunga wakutchire ndi kusowa kwa gluteni, komwe ndikofunikira kwambiri kwa anthu omwe ali ndi chifuwa. Mavitamini onse omwe ali munthawiyi amakhala ndi maudindo osiyanasiyana mu metabolism - metabolism.
Mwachitsanzo, Pantothenic acid ndikofunikira kuti mafuta azisakanikirana ndi chakudya, pomwe mawonekedwe amafunikira kuti magawano akhale wamba. Kuphatikiza apo, mavitamini A, C, ndi E ndi ofunikira kuti chitetezo cha m'thupi chitetezeke.
Kuchuluka kwa zinthu zopewera antioxidant mumtundu wa mpungawu ndi kasanu kuwirikiza 30 kuposa mpunga wamba, zomwe zikutanthauza kuti mankhwalawa ndi othandiza poteteza thupi ku nkhawa yama oxidative yomwe imayambitsa matenda ndi ukalamba. Vitamini K ndi magnesium amakonda kuthandiza kugwira ntchito bwino kwa mitsempha ndi minofu ndi kulimba kwa mafupa. Amathandizanso kuti magazi aziyenda bwino komanso amakhala ndi mtima wabwino.
Contraindications
Kudya mpunga wambiri kuthengo kumatha kudzimbidwa, chifukwa chake akatswiri azakudya amalangiza kuti aziphatika ndi zipatso kapena ndiwo zamasamba.
Mpunga wakutchire mumankhwala
Monga zakudya zambiri, mpunga wamtchire umatha kuchiritsa. Mu mankhwala aku Eastern, imagwiritsidwa ntchito kukonza kagayidwe kazakudya, kuwonjezera njala, komanso kukonza khungu ndi tsitsi. Komabe, kafukufuku wasonyeza kuti ili ndi mankhwala ambiri.
Momwe mungaphikire mpunga wamtchire
Mpunga wakutchire uyenera kutsukidwa bwino m'madzi ozizira musanaphike. Mpunga wamtchire ndi wosavuta kuphika, koma zimatenga nthawi yayitali kuposa mpunga woyera kapena wofiirira. Chikho chimodzi cha mpunga wosaphika chimapanga makapu 3 mpaka 4 a zinthu zomalizidwa.
Kuti wiritsani chikho chimodzi cha mpunga wamtchire, tengani makapu 1 amadzi kuwira, onjezerani supuni 6 ya mchere ndikuyambitsa phala ija. Madzi akawira kachiwiri, kuchepetsa kutentha pang'ono ndikuphika mpunga kwa mphindi pafupifupi 1. Ikani mpunga wophika mu colander ndikukhala ngati mbale yotsatira.
Mpunga wamtchire ndi gawo labwino la masaladi, supu, risotto ndi pilaf, mbale za nyemba, ndi casseroles. Pangani mpunga waku Mediterranean kwa osadya nyama. Mufunika:
- Supuni 1 ya mafuta;
- 1 sing'anga mutu wa anyezi;
- 2 ma clove a adyo;
- Makapu 3 a mpunga wophika;
- 2 makapu atsopano sipinachi, kudula maliboni;
- ½ chikho tomato wouma dzuwa;
- ¼ makapu a mtedza wa paini;
- Supuni 1 ya nutmeg grated;
- Masipuniketi awiri a mandimu;
- mchere ndi tsabola wakuda;
- ½ chikho chopanda tchizi.
Momwe mungasankhire ndikusunga
Akatswiri samalimbikitsa kugula mpunga wakuda pa intaneti; izi ndizotheka pokhapokha ngati wogulitsa atsimikiziridwa. Chifukwa chokwera mtengo kwake, anthu nthawi zambiri amasakaniza ndi mpunga wina, wotsika mtengo - bulauni, womwe ulinso wathanzi koma ulibe zinthu zonse zakutchire. Mpunga wakuda uyenera kuwala, ndikukhala mu chidebe chotsitsimula kapena thumba. Muyeneranso kuyang'ana tsiku lopanga komanso tsiku lomwe mankhwalawo adzathe ntchito.
Ndibwino kuti mupunga mpunga wotere kunyumba mumtsuko wagalasi, wotsekedwa mwamphamvu ndi chivindikiro. Musanatsanulire pamenepo, ikani mutu wa adyo pansi.
Kugwirizana ndi malingaliro osavutawa kumakupatsani mwayi wosankha bwino mankhwalawa ndikukhalabe ndi katundu kwa nthawi yayitali.