Zomwe zimatchedwa mpunga zakutchire (mayina ena: mpunga wa madzi, mpunga wa Indian, samamoni a m'nyanja) - mbewu yambewu, udzu udzu ngati bango. Chomeracho chimachokera ku North America, chimakula mumadontho ozizira. Kuyambira kalekale, udzu wamkuntho wa tsitsiya unali gawo la zakudya za Amwenye a ku North America (zokolola zinasonkhanitsidwa pamadzi). Mphesa zakutchire zili m'njira zina zofanana ndi mpunga wautali, motalika kwambiri, uli ndi mtundu wofiira ndi wowala.
Kuyambira kumayambiriro kwa zaka za m'ma 1950. Kulima kwakukulu kwa mafakitale kumeneku kunayamba, koyamba ku USA, ndiye ku Canada ndi mayiko ena.
Pakalipano, mpunga wamtchire ndiwotchuka kwambiri waulimi, imodzi mwa tirigu wamtengo wapatali kwambiri (kufunika kwake kumaposa chakudya). Mchenga wam'tchire amakula pa minda ya madzi osefukira, pa malo omwe ali pamphepete mwa nyanja ndi mitsinje. Chomeracho ndi chopanda nzeru kwambiri kwa malo olima ndi nyengo. Mbewuyi imalimidwa ku Russia, komanso m'mayiko ambiri komwe nyengo ikuloleza.
Mchenga wamtchire (wokonzeka) ali ndi kukoma kokoma ndi "nutty" mithunzi, makamaka kuyamikiridwa ndi odyetsa zakudya, othandizira chakudya chabwino ndi mafani a zakudya zambewu zonse. Zakudya zamakono zamakono zimagwiritsidwa ntchito mobwerezabwereza. Mchele wam'tchire ndi wabwino kwambiri ngati mbale yowonjezera, yomwe imapangidwanso popanga zakudya zopsereza zosiyanasiyana, msuzi, saladi ndi mchere.
Pindulani ndi kupweteka kwa mpunga wakutchire
Chifukwa cha zamoyo zake zachilengedwe, mpunga wamtchire ukhoza kuonedwa ngati chakudya chabwino kwambiri. Mchele wamtchi monga mankhwala ndi bwino kuchepetsa kulemera chifukwa cha mafuta otsika kwambiri: kcal 100 kokha pa 100 g ya mankhwala ophika (poyerekeza, mtengo wa calorific wa mpunga wophika wophika ndi 116 kcal pa 100 g). Mchele wam'tchire ndi mankhwala omwe ali ndi chiwerengero chochepa cha glycemic index (magawo 35), omwe amalola kuti adzalangizidwe kuti agwiritsidwe ntchito mu mavuto monga kunenepa kwambiri ndi shuga.
Kupanga mpunga wamtchire
Kawirikawiri, kugwiritsidwa ntchito kwa mpunga wamtchire kumapangidwe kake kamene kamakhalako komanso kamangidwe kake. Nthenda yapadera imeneyi imakhala pafupifupi kawiri kuposa ina mwa njira ya fiber, mwa mavitamini ndi zakudya zina. Zakuloteni zili ndi 100 g zowuma 15 g, 70 g zimakhala ndi mafuta pang'ono. Zipangizo za masamba zimapitirira 6.5% pa zonse zowuma. Palinso mankhwalawa amtengo wapatali 18 a amino acid kwa thupi la munthu (ndiko kuti, pafupifupi amino acid onse oyenerera).
Nthanga za mpunga zakutchire zimakhala zopanda thanzi, koma zimakhala ndi mavitamini ambiri (makamaka gulu B), folic acid, komanso zinthu zothandiza (magnesium, phosphorus, mkuwa, potassium, iron ndi zinc). Tiyenera kukumbukira kuti mankhwala a zinc ndi othandiza makamaka kwa amuna.
Kuphatikizidwa nthawi zonse pamakina a mbale ndi mpunga wakutchire, ndithudi, kumapindulitsa thupi la munthu, ndilo:
- kumalimbikitsa maso ndi kuthetsa kutopa kwa maso;
- kumalimbikitsa mphamvu ya minofu;
- Kuwongolera malamulo ndi kukhathamiritsa kwa kagayidwe kake ;
- kumalimbikitsa kayendetsedwe ka machitidwe a mtima ndi amanjenje;
- imayendetsa kayendetsedwe ka kayendedwe kabakiteriya ndi kolesterolini;
- kumachepetsa kutupa;
- imayambitsa kuthamanga kwa magazi.
Ndi zothandiza zonse ndi zakutchire za mpunga zakutchire, mbale ndi mankhwalawa sayenera kudyetsedwa kuposa 2-3 pa sabata, makamaka kwa omwe ali ndi vuto lochepetsetsa chimbudzi (pamene agwiritsidwa ntchito mopanda malire, kudzimbidwa kungachitike). Kudyetsa mpunga kumalimbikitsidwa ndi masamba, zipatso, pamene zimathandizira kuti zikhale bwino. Ndibwino kuphatikiza mpunga wamtchire ndi mapuloteni a zinyama (nsomba, nyama, bowa).