Mupunga (Oryza sativa) unonzi shinkafa muchihausa, osikapa muchiIgbo, sisun iresi muchiYoruba, Riz muchiFrench uye arroz rojo muchiSpanish Mutauro. Mupunga ndechimwe chezvikafu zvakakura muNigeria pamwe nedzimwe nzvimbo dzepasi, zvinodyiwa munzvimbo dzese dzezvematongerwo enyika uye makirasi emagariro nehupfumi.
Kudyiwa kwemupunga kuri kuwedzera nekukurumidza muNigeria nekuda kwekuchinja kwekuda kwevatengi kune mupunga, kuwedzera kwehuwandu hwevanhu, kuwedzera kwemari yemari, uye kukurumidza kuguta. Inowanzobikwa uye inodyiwa nesadza kana muto wemuriwo. Inoshandiswawo mukugadzirira kwezvikafu zvinoverengeka zvemuno zvinodyiwa mudzimba dzese, kunyanya panguva dzemitambo nemhemberero.
Zvisinei, kugadzirwa kwemupunga kunoderera pakudiwa; nyika inovimba zvakanyanya nekutenga mupunga kubva kunze kwenyika unodarika matani mamiriyoni matatu pagore, zvakaenzana nemari inodarika US$480 miriyoni mukushaikwa kwemari yekunze.
Mamiriro ekurima eNigeria ari kuchinja, nekuwedzera kwemitemo yehurumende yakanangana nekukurudzira kubatanidzwa kwemasangano akazvimirira uye kukurudzira kugadzirwa kwenzvimbo. Kuedza uku kuri kutanga kuratidza mhedzisiro, sezvo kugadzirwa kwemupunga kweNigeria kwakakwira kubva pamatani 3.7 miriyoni muna 2017 kusvika 4.0 miriyoni metric tonne muna 2018.
Zverekodhi, nyika huru dzinogadzira mupunga kuNorthern Nigeria ndiKebbi, Borno, Kano, neKaduna. Parizvino, vazhinji vevarimi vari kurima mupunga vanovimba neruzivo rwechinyakare nekushandiswa kushoma kwemichina yakavandudzwa. Avhareji yegoho remupunga pachikamu chimwe chete chenzvimbo munyika yakaderera uye inosiyana pakati pe2.0 ne3.0 t/ha zvichienzaniswa negoho re6‒8 t/ha rakashumwa patsvakiridzo.
Zvakakosha kuti varimi vatore mhando dzakavandudzwa uye vave neruzivo rwakanaka rwemupunga agronomy kuti vawedzere kurimwa nemupunga mumatunhu akasiyana muNigeria. Kusimbisa kusimudzirwa kwemichina yekugadzira mupunga kwakawana simba idzva zvichitevera mutemo wazvino uno wekurambidza kupinda munyika mupunga. Zvakare, yakapa chikonzero chekupa vamiririri vekuwedzera ruzivo rwechizvino-zvino nezvemaitiro ekurima zvirimwa.
Oryza sativa akapfuyiwa kubva muuswa hwomusango Mupunga mutsvuku makore angangoita 10,000–14,000 apfuura. Iwo maviri makuru subspecies emupunga – indica (inowanikwa munzvimbo dzinopisa) uye japonica (inowanikwa munzvimbo dzinopisa uye dzinodziya dzeEast Asia) – haatendirwe kuti dzakatorwa kubva kune yakazvimirira zviitiko zvepamba. Imwe mhuka inorimwa, O. glaberrima, yakachengetwa gare gare muWest Africa.
Humbowo huchangoburwa hunoratidza kuti marudzi ese emupunga wekuAsia, indica nejaponica, anobva pane chimwe chiitiko chekuchengetwa kwemusha chakaitika makore 8,200–13,500 apfuura mudunhu rePearl River mupata weku China.
MuChina, humbowo hwakakura hwekuchera matongo hunonongedza pakati peYangtze uye nzizi dzepamusoro dzeHuai senzvimbo mbiri dzekutanga. O. sativa kurima munyika. Mupunga uye zvokurimisa zvemakore angangoita 8 000 zvakawanikwa. Kurimwa kwakapararira nenzizi idzi mumakore 2 000 akatevera.
Verenga zvakare: Nhanho Nenhanho Gwaro reMaitiro Ekukura Strawberries
Nutritional Kukosha kweRice
1. Carbohydrates: Mupunga inzvimbo yakapfuma yemakhahydrates akaoma, ichipa 75-80% starch pazviyo. Aya macarbs, kunyanya amylose uye amylopectin, anopa simba rakasimba remabasa emuviri. Kapu imwe yemupunga wakabikwa mupunga unobereka anenge 45 magiramu emacarbohydrates, akanakira vanhu vanoshanda.
2. Dietary Fiber: Mupunga webrown une 3.5 magiramu efayibha pamukombe, unobatsira kugaya uye kusimudzira hutano hwematumbu. Fiber inobatsira kudzora mafambiro uye kudzivirira kuvimbiswa. Iyo zvakare inotsigira ine hutano microbiome, yakakosha pakutorwa kwechikafu uye immune function.
3. Mapuroteni: Mupunga unopa mapuroteni anosvika 7%, nemupunga webrown uchipa magiramu mashanu pamukombe. Iine zvakakosha amino acids se lysine, iyo inotsigira kugadziriswa kwetishu uye kukura. Kunyangwe isiri puroteni yakakwana, mupunga unozadzisa mamwe mapuroteni masosi mukudya.
4. Vitamin B Complex: Mupunga, kunyanya mupunga webrown, ndiko kunobva mavhitamini B senge thiamine, riboflavin, uye niacin. Aya mavhitamini, anenge 10-15% ezvido zvezuva nezuva pamukombe, anotsigira simba remetabolism, kushanda kwetsinga, uye kugadzirwa kwemasero matsvuku eropa.
5. Magnesium: Mupunga webrown unopa 86 mg ye magnesium pamukombe, ingangoita 20% yezvinodiwa zvezuva nezuva. Magnesium inotsigira basa remhasuru, hutano hwemapfupa, uye kugadzirwa kwesimba. Inobatsirawo kugadzirisa BP uye inotsigira utano hwemwoyo.
6. Phosphorus: Kapu yemupunga webrown inopa 150 mg yephosphorus, inobatsira kukura kwebhonzo uye kuchengetedza simba. Phosphorus inoshanda nekarusiyamu kusimbisa mapfupa nemazino, zvichiita kuti mupunga uve chinhu chakakosha chekudya kune hutano hwemapfupa.
7. Vitamin E: Mupunga webrown une vitamin E isoforms senge tocopherols uye tocotrienols, inoshanda se antioxidants. Aya anodzivirira maseru kubva kuoxidative kusagadzikana, nekapu imwe inopa zvidiki asi zvinobatsira kutsigira ganda uye hutano hwekudzivirira.
8. Gamma-Oryzanol: Inowanikwa mupunga bran, gamma-oryzanol ine simba antioxidant. Chipunu chemupunga bran mafuta ine angangoita 20 mg, inobatsira kuderedza cholesterol mazinga uye kudzivirira kubva kukuvadzwa kweUV, kuwedzera hutano hwesero.
9. Phenolic Compounds: Mupunga, kunyanya marudzi ane pigmented semupunga mutema, une phenolic acids senge ferulic uye caffeic acid. Aya ma antioxidants, aripo muhuwandu hwekutsvaga, kurwisa mahara radicals, kuderedza kuzvimba uye kutsigira hutano hwenguva refu.
10. Phytic Acid: Mupunga webrown une phytic acid, inenge 1-2% yehuremu hwayo, iyo inosunga zvicherwa kubatsira kubvisa. Kunyangwe ichigona kuderedza mineral absorption, inopawo antioxidant mabhenefiti, inotsigira kuchengetedzwa kweserura.
Utano Benefits dzeRice
1. Inotsigira Utano hweMwoyo: Brown rice’s fiber, magnesium, uye gamma-oryzanol inoderedza cholesterol uye inovandudza lipid profiles. Kushandisa nguva dzose kunoderedza njodzi yezvirwere zvemwoyo. Semuenzaniso, mumwe muongorori akadzikisa LDL cholesterol ne7% mushure mekudya mupunga webrown zuva nezuva kwemwedzi mitatu.
Kushandisa: Idya kapu imwe yemupunga wakabikwa webrown zuva nezuva sendiro yepadivi kana mumasaladhi kutsigira hutano hwemoyo. Kubatanidza nemiriwo kuti uwedzere kubatsirwa.
2. Aids Digestion: Iyo fiber yekudya mumupunga webrown inosimudzira kufamba kwemukati nguva dzose uye inodzivirira kuvimbiswa. Inotsigira hutano hwegut microbiome, kuderedza kusagadzikana kwekudya. Murwere ane IBS akataura zviratidzo zvishoma mushure mekuisa mupunga webrown mukudya kwavo kwemavhiki maviri.
Kushandisa: Idya ½ kusvika 1 kapu yemupunga webrown nekudya katatu-4 pasvondo kuti uvandudze kugaya. Iva nechokwadi chekunwa mvura yakakwana kuti uwedzere mhedzisiro yefiber.
3. Inogadzirisa Shuga yeRopa: Brown mupunga’s low glycemic index uye fiber content inobatsira kudzikamisa mazinga eshuga yeropa, inobatsira pakubata chirwere cheshuga. Munhu ane chirwere cheshuga akachengetedza kudzora shuga kuri nani mushure mekuchinja kuita mupunga webrown kubva mupunga muchena kwemwedzi.
Kushandisa: Tsiva mupunga chena ne ¾ kapu yemupunga wakabikwa mupunga pakudya, 3-5 nguva pasvondo, kubata shuga yeropa. Dzivisa kuwedzera shuga dzine shuga.
4. Inotsigira Weight Management: Iyo fiber mupunga yebrown inosimudzira kuguta, kuderedza kudyisa. Yayo yakaderera calorie density inobatsira kudzora uremu. Mudzidzi wezvidzidzo akarasikirwa nemapaunzi mashanu pamwedzi miviri nekubatanidza mupunga webrown mukudya kwakaringana, kunzwa kuguta kwenguva refu.
Kushandisa: Sanganisa ½ kapu yemupunga wakabikwa mupunga mukudya kwemasikati kana kudya kwemanheru zuva nezuva. Sanganisa nemapuroteni akaonda uye miriwo yekudya kwekuzadza.
5. Inoderedza Kuzvimba: Phenolic compounds uye gamma-oryzanol mupunga bran ine anti-inflammatory properties, kuderedza kuzvimba kusingaperi kwakabatana nezvirwere zvakaita searthritis. Kugara kunwa kunogona kuderedza marwadzo emajoini uye kuzvimba.
Kushandisa: Shandisa 1 tablespoon yemafuta emupunga mukubika zuva nezuva kana kudya 1 kapu yemupunga wakasviba 2-3 nguva pavhiki kuderedza kuzvimba.
6. Hunovandudza Hutano hweGanda: Rice bran’s antioxidants, senge ferulic acid, inodzivirira kubva kune UV kukuvara uye inosimudzira kunyange ganda toni. Mupunga unobvisa unoshandiswa muzvizoro zve hydration. Mushandisi akataura ganda rinopenya mushure mekushandisa mafuta emupunga kumusoro kwemwedzi.
Kushandisa: Isa mafuta emupunga (mapupu 1-2) paganda husiku hwese kana kudya ½ kapu yemupunga mutema katatu pasvondo kuti ganda ribatsire.
7. Inosimudzira Basa reImune: Mavhitamini uye antioxidants mumupunga webrown, senge vhitamini E, inosimbisa immune system nekurwisa oxidative kusagadzikana. Izvi zvinobatsira kudzivirira zvirwere uye zvinotsigira hutano hwose.
Kushandisa: Sanganisira 1 kapu yebrown mupunga mukudya 4-5 nguva pavhiki. Patanidza nezvikafu zvine vhitamini C-zvakapfuma semhiripiri kuti uwedzere kudzivirirwa.
8. Inosimudzira Bone Health: Magnesium uye phosphorus mumupunga inotsigira kusimba kwemapfupa uye kusimba. Kushandisa nguva dzose kunogona kuderedza ngozi ye osteoporosis, kunyanya kune vanhu vakuru.
Kushandisa: Idya ¾ kapu yemupunga wakabikwa webrown ka3-4 pasvondo, wakabatanidzwa necalcium-rich chikafu semashizha ane mashizha ehutano hwemapfupa.
9. Inotsigira Utano Hwepfungwa: Yakamera mupunga webrown ine GABA, inogona kuderedza kushushikana uye kugadzirisa manzwiro. Inobatsira muhutano hwepfungwa, kunyanya kune vanaamai vanoyamwisa.
Kushandisa: Idya ½ kapu yemupunga webrown wakamera katatu pasvondo sendiro yepadivi kana musanganiswa-fries kutsigira hutano hwepfungwa.
10. Inodzivirira Oxidative Stress: Mhando dzemupunga wepigmented, senge mupunga mutema, dzakapfuma muanthocyanins, dzinorwisa mahara radicals, kuderedza njodzi yezvirwere zvisingaperi segomarara.
Kushandisa: Sanganisira ½ kapu yemupunga mutema wakabikwa mukudya 2-3 nguva pasvondo. Shandisa mumasaladhi kana sechigadziko chezviyo ndiro.
Verenga zvakare: Internal Huku Zvirwere uye Post Mortem Examination
Scientific Evidence uye Nyaya Dzidzo paRice
1. Brown Rice uye Cardiovascular Health: Kazemzadeh et al.. (2014) vakawana kuti mupunga webrown kudyiwa kwakaderedza kuzvimba mamaki uye njodzi yemoyo muvakadzi vakafuta. Mushure memavhiki masere ekudya magiramu 150 emupunga webrown zuva nezuva, vatori vechikamu vakaratidza yakaderera LDL cholesterol uye yakagadziridzwa lipid profiles.
2. Rice Bran uye Cholesterol Regulation: Burlando and Cornara (2014) yakaratidza kuti bran yemupunga, yakapfuma mugamma-oryzanol, inoderedza zvakanyanya hypercholesterolemia. Mumakiriniki ekuedzwa, 20 mg ye gamma-oryzanol zuva nezuva yakaderedza cholesterol mazinga ne5-10% pamwedzi mitatu, ichitsigira hutano hwemwoyo.
3. Pigmented Rice uye Antioxidant Chiito: Shin et al. (2024) yakaratidza kuti kuviriswa kwemupunga mutema bran ne Aspergillus marudzi akawedzera phenolic acid content uye antioxidant basa. Mushure memazuva matatu, protocatechuic acid mazinga akasimuka zvakanyanya, achiwedzera dziviriro kubva kune oxidative kusagadzikana.
4. Mupunga mutsvuku uye Kukura kwebvudzi: Chidzidzo che2022 chakawana kuti tsvuku yemupunga inotorwa (Sang-Yod) yakasimudzira kukura kwebvudzi nekudzivisa 5a-reductase. Pa1 mg/mL, yakawedzera bvudzi matrix cell proliferation ne216%, ichipfuura marapirwo anotenderwa neFDA senge minoxidil.
Mibvunzo Inowanzo bvunzwa Nezve Mupunga
1. Mupunga webrown une hutano here pane mupunga muchena?
Mupunga webrown unochengeta bran layer yawo, ichipa fiber yakawanda, mavhitamini, uye zvicherwa kupfuura mupunga muchena, uyo wakakwenenzverwa. Inotsigira hutano hwemwoyo, kugaya, uye kutonga kweshuga yeropa.
2. Mupunga ungabatsira here nekuonda?
Hongu, mupunga webrown huwandu hwefiber yakawanda inosimudzira kuguta, kuderedza kudyisa. Kushandisa ½ kapu zuva nezuva mukudya kwakaringana kunogona kubatsira kudzora uremu.
3. Mupunga wakachengeteka kune vanhu vane chirwere checeliac?
Mupunga wakasikwa usina gluten, zvichiita kuti ive sarudzo yakanaka kune avo vane chirwere chechiliac kana gluten senitivity.
4. Mupunga mutema unobatsira sei hutano?
Mupunga wakasviba wakapfuma mune anthocyanins, antioxidants inoderedza kuzvimba uye oxidative kusagadzikana. Inotsigira hutano hwemwoyo neganda kana ichidyiwa nguva dzose.
5. Mupunga unogona kukonzera allergies here?
Kusawirirana kwemupunga hakuwanzoitiki asi kunobvira. Vamwe vanhu vanogona kunge vaine bloating kana cramps. Bvunza chiremba kana zviratidzo zvikaitika mushure mekunwa.
6. Ndinofanira kudya mupunga wakawanda sei zuva nezuva?
Kupihwa kwehafu kusvika 1 kapu yemupunga wakabikwa zuva nezuva, zviri nani mhando dzebrown kana dzine pigmented, inopa hutano hwakanaka pasina macalorie akawandisa.
7. Ko mafuta emupunga ane zvigaro zvehutano here?
Hongu, mafuta emupunga ane gamma-oryzanol, iyo inoderedza cholesterol uye inodzivirira kubva pakukuvadzwa kweUV. Shandisa 1-2 maspuni mukubika zuva nezuva.
8. Mupunga unogona kuvandudza hutano hweganda here?
Mupunga bran uye zvakatorwa, zvakapfuma mu ferulic acid, hydrate uye inopenya ganda. Isa mafuta emupunga kumusoro kana kudya mupunga mutema nguva dzose.
Iwe une chero mibvunzo, mazano, kana mipiro? Kana zvirizvo, ndapota inzwa wakasununguka kushandisa bhokisi rekutaura pazasi kugovera pfungwa dzako. Tinokukurudzirawo kuti ugoverane nomutsa mashoko aya nevamwe vangabatsirwa nawo. Sezvo tisingakwanisi kusvika munhu wose panguva imwe chete, tinoonga zvechokwadi rubatsiro rwenyu mukuparadzira shoko. Ndinokutendai zvikuru nerutsigiro rwenyu uye nokugoverana!
Disclaimer: Ichi chinyorwa ndechekudzidzisa uye ruzivo chete. Mabhenefiti ehutano anotsanangurwa anobva patsvagiridzo yesainzi uye ruzivo rwechinyakare. Havasi kutsiva zano renyanzvi rekurapa, kuongororwa, kana kurapwa. Gara uchibvunzurudza nyanzvi yezvehutano usati washandisa chero mushonga kana mushonga wepanyama wezvinangwa zvekurapa.
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