Mupunga Muchena: Gwaro Rakazara kune Mhando, Kubika, uye Hutano Benefits
Mupunga muchena imhando ye rice uko hura, bran, uye utachiona zvinobviswa pazviyo zvemupunga. Ndirwo rudzi rwemupunga wakawanda uye unogadzirwa zvakanyanya pasi rose.
Muchinyorwa chino, ndichanyura munhoroondo, kukosha kwekudya, uye hutano hwakanaka hwemupunga muchena. Uyezve, ini ndichapindura mibvunzo yose inopisa pamusoro pechikafu ichi chine nharo.
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Kufumura Zvakavanzika zveWhite Rice
Mupunga muchena chibage chikuru chave chirimwa kwemazana emakore uye chinofarirwa nemabhiriyoni evanhu pasi rose. Imhando yemupunga wakagayiwa nekukwenenzverwa, zvichiita kuti pave nemhodzi refu, ine ruvara ruchena iyo inowanzoshandiswa mundiro dzinonaka.
Kukosha Kwekudya Kwemupunga Wakachena
Mupunga muchena mupunga wakanaka wecarbohydrates uye unopa simba kumuviri. Zvakadaro, haina faibha nezvimwe zvinovaka muviri zvinowanikwa mumupunga webrown. Pasinei neizvi, mupunga muchena uchiri chikafu chakakurumbira kune vanhu vakawanda.
Kubika neWhite Rice
Kubika nemupunga muchena kuri nyore uye kunogona kuitwa nenzira dzakasiyana-siyana, kusanganisira kubika, kubika mupunga, kana kushandisa mupunga. Inowanzo shandiswa sechigadziko chezvikafu zvakadai sekukurisa-fries, curries, uye sushi.
Kuongorora Mhando dzeWhite Rice
Mupunga muchena unouya mumhando dzakasiyana, imwe neimwe iine maitiro ayo akasiyana. Mhando dzakawanda dzemupunga muchena ipfupi, yepakati, uye yakareba yezviyo mupunga. Musiyano pakati pemhando idzi kureba kwezviyo. Mupunga wezviyo zvipfupi unenge wakatenderera, ukuwo mupunga wetsanga refu mutete uye wakareba. Mupunga wepakati-zviyo unowira pane imwe nzvimbo pakati.
- Mupunga-pfupi-zviyo unowanzoshandiswa musushi uye mamwe madhishi eAsia. Iyo inoratidzirwa nekunamira kwayo uye yakanakira kugadzira mabhora emupunga.
- Mupunga wepakati-zviyo wakakodzera kugadzira mupunga pudding, risotto, uye paella. Inonamira zvishoma uye ine nutty flavour.
- Mupunga wezviyo zvenguva refu ndiyo inonyanya kuzivikanwa mhando yemupunga muchena uye unowanzo kupihwa pachena. Iyo haina kunamira uye ine fluffy texture kana yabikwa.
Red uye Brown Rice
Mupunga muchena hausi iwo ega rudzi rwemupunga unowanikwa. Mupunga mutsvuku neshava ndiwowo marudzi akakurumbira.
- Mupunga webrown itsanga yakazara ine bran uye germ, zvichiita kuti ive imwe hutano kune mupunga muchena. Zvinotora nguva yakareba kubika kupfuura mupunga chena, asi zvakakosha nguva yakawedzerwa sezvo yakakwirira mufiber uye mapuroteni.
- Mupunga mutsvuku wakafanana nemupunga webrown uye unozivikanwa nekunaka kwawo nutty. Inowanzoshandiswa muIndia uye Middle East ndiro.
Jasmine, Basmati, uye Calrose Rice
Jasmine, basmati, uye Calrose mamwe emhando dzakatanhamara dzemupunga muchena.
- Jasmine mupunga imhando yemupunga wakareba-zviyo unorimwa muThailand. Inoratidzwa nekunhuhwirira kwayo uye kunamatira zvishoma. Inowanzoshandiswa muThai neVietnamese ndiro.
- Basmati mupunga mupunga wezviyo murefu unorimwa kuIndia nePakistan. Iine nutty flavour uye inowanzoshandiswa muIndia uye Middle East ndiro.
- Calrose mupunga mupunga wepakati-zviyo unorimwa muCalifornia. Inowanzoshandiswa mu sushi uye mamwe madhishi eAsia. Iine mavara anonamira uye yakanakira kugadzira mabhora emupunga.
Mupunga Wemusango uye Unonaka
Mupunga wemusango uye unokora mamwe marudzi maviri emupunga akakodzera kuongororwa.
- Mupunga wemusango hauna hukama zvakananga nemupunga muchena uye chaizvoizvo imhando yehuswa. Iine nutty flavour uye chewy texture. Inowanzoshandiswa mu soups uye salads.
- Glutinous rice, inozivikanwawo semupunga wakanamira, imhando yemupunga-pfupi-zviyo unowanzoshandiswa mundiro dzekuAsia. Iyo inoratidzirwa nekunamira kwayo uye yakanakira kugadzira madhiri.
Zvishandiso MumaRecipes
Mupunga muchena chinhu chinowanikwa mundiro dzakawanda, kusanganisira:
- Huku uye mupunga ndiro
- Curry ndiro
- Mupunga pudding
- Mupunga pilaf
- Mupunga saladi
- Supu
Mupunga muchena chinhu chakasiyana-siyana chinogona kushandiswa nenzira dzakawanda dzakasiyana. Icho chikafu chiri nyore uye chiri nyore kugadzira, uye chinogona kushandiswa zvakajeka kana kupfekedzwa nemiriwo, nyama, kana zvimwe zvinoshandiswa.
Kugona Hunyanzvi Kubika Mupunga Wakachena
Usati watanga kubika, ita shuwa kuti une zvinotevera:
- 1 kapu yemupunga chena
- 1 ½ makapu emvura
- Hari yepakati nepakati ine chivharo
- Mukombe wekuyeresa
- Chipunu chekukuchidzira
Yera Mupunga nemvura nemazvo
Chiyero chakarurama chemupunga nemvura ndeye 1: 1.5. Eresa mupunga nemvura uchishandisa mukombe wekuyeresa wodira muhari.
Uyai neRice kusvika pamota
Isa poto pachitofu uye shandura kupisa kusvika pakati. Sanganisa mupunga nemvura pamwechete kusvikira mvura yotanga kufashaira. Kana yangotanga kufashaira, dzikisa kupisa kusvika kwakadzikira uye uvhare hari nechivharo.
Rega Mupunga Ubike
Bvumira rizi kubika kwemaminitsi 18-20. Dzivisa kuvhura chivharo panguva iyi nekuti chinoburitsa chiutsi uye kuita kuti mupunga unamire.
Bvisa Kupisa uye Rega Mupunga Uzorore
Mushure mekunge nguva yekubika yapera, bvisa moto uye rega rizi rimire kwemaminitsi 5-10. Izvi zvinoita kuti chipfunga chibude uye mupunga upedze kubika.
Fluff the Rice uye Shumira
Bvisa chivharo uye shandisa forogo kuti ufukidze mupunga. Izvi zvinogadzira zviyo zvakasiyana uye zvinoita kuti mupunga waibva zvakaenzana. Shumira mupunga sendiro yekudivi kana kuishandisa sehwaro hwechiChinese chaunofarira kana zvimwe zvidya zvakakosha.
Mazano ekugadzira Mupunga Wakachena Wakakwana
- Geza mupunga usati wabika kuti ubvise chero tsvina kana starch yakawandisa.
- Shandisa rudzi rwakakodzera rwemupunga. Mupunga wezviyo zvipfupi ndiwo wakanakira kugadzira mupunga unonamira, nepo mupunga wezviyo wakanakira kugadzira mupunga wakapfava.
- Tevedzera nzira chaiyo uye nguva yekubika yerudzi rwemupunga wauri kushandisa.
- Rega kubvongodza mupunga zvakanyanya nekuti zvinogona kuita kuti unamire.
- Kana iwe uchida kuwedzera imwe inonaka, unogona kuwedzera miriwo kana zvinonhuwira muhari usati wabika.
- Nguva dzose shandisa poto ine chivharo chinovhara-vhara kuti uone kuti chiutsi chinoramba chiri mukati uye kubika mupunga zvakafanana.
- Usatya kuyedza nzira dzakasiyana uye mabikirwo kusvika wawana iyo inoshanda zvakanyanya kwauri.
Nei Uchifanira Kudzidza Kubika Mupunga Wakachena
- Chikafu chiri nyore uye chisingadhuri chinogona kupihwa chikafu chakasiyana siyana.
- Mupunga muchena chinhu chikuru mutsika dzakawanda uye kudzidza mabikirwo acho nemazvo kunogona kuvhura nyika nyowani yemidziyo yekuyedza.
- Kugadzira mupunga muchena wakakwana hunyanzvi hunoshanda hwakakodzera kudzidza sezvo hunogona kusimudza chero chikafu kubva kune chakanaka kusvika chikuru.
Mupunga Muchena Utano Here?
Pasinei nekudya kwakaderera, mupunga muchena chikafu chakajairika chiri nyore kubika uye chinogona kusanganiswa nezvimwe zvakawanda zvekudya kugadzira chikafu chakaringana. Vanhu vazhinji pasi rose vanodya mupunga muchena sechikamu chekudya kwavo kwezuva nezuva, uye zvave zvichibatanidzwa nehumwe hutano hunobatsira mukutsvagisa kwesainzi. Heano mamwe mabhenefiti uye kufunga kwekuchengeta mupfungwa kana uchifunga kana uchidya mupunga chena:
- Mupunga muchena chikafu che-carbohydrates chakakwirira chinogona kupa simba kumuviri uye kubatsira kuvandudza mitambo yemitambo kana ichidyiwa sechikamu chekudya kwakakwana.
- Mupunga muchena une fiber yakaderera, zvinoreva kuti iri nyore kugaya uye inogona kunge iri sarudzo iri nani kune vanhu vane dambudziko rekugaya kana avo vanoda kudya chikafu chepasi-fiber nekuda kwezvikonzero zvekurapa.
- Mupunga muchena mupunga wakanaka we starch, iri rudzi rwecarbohydrates inoputsika kuita glucose muropa uye inopa mafuta kuuropi nemamhasuru.
- Mupunga muchena wakapfumiswa nemavhitamini nemaminerari senge folate nesimbi, izvo zvinogona kubatsira kuwedzera hutano hwekudya.
- Mupunga muchena une zvirambidzo zvishoma zvekudya zvichienzaniswa nezvimwe zviyo zvakaita segorosi kana bhari, zvinoreva kuti inogona kuve sarudzo yakanaka kune vanhu vane allergies yechikafu kana kusashivirira.
Mafungiro Enyanzvi
Allison Sass, RD, chiremba wezvekudya akanyoreswa uye ane certified sports nutritionist muNew York, anga achishanda nevatengi kweanopfuura makore gumi kuti avabatsire kuvandudza hutano hwavo hwese uye chikafu. Anoti kunyange zvazvo mupunga muchena ungasava sarudzo yakanakisisa kumunhu wose, unogona kuva rutivi rune utano rwezvokudya zvine mwero kana ukadyiwa zvine mwero.
"Mupunga muchena itsime rakanaka resimba uye rinogona kubatsira vanhu kuwana zvavanoda zvezuva nezuva zvecarbohydrate," Sass anodaro. "Iri nyore kugaya uye inogona kuve sarudzo yakanaka kune vanhu vane dambudziko rekugaya kana avo vanoda kudya chikafu chine fiber shoma nekuda kwekurapa."
Nekudaro, Sass inocherekedza kuti zvakakosha kuti titarise chimiro chekudya chemupunga muchena kana uchienzaniswa nezvimwe zvekudya uye kuidya pamwe chete nezvimwe zvinovaka-zvakapfuma zvekudya kuti uve nechokwadi chekudya kwakaringana.
“Mupunga muchena hauna hunhu husina kunaka, asi handicho chikafu chinovaka muviri kunze uko,” anodaro Sass. “Kana uchizodya mupunga muchena, iva nechokwadi chekuubatanidza nemuriwo, mapuroteni, uye mafuta ane utano kuti uwane zvinovaka muviri zvakasiyana-siyana.”
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