Ubwino 10 Wodabwitsa Wathanzi Lakudya Mitundu Yosiyanasiyana Ya Millet Tsiku ndi Tsiku

Millet, nkhokwe yazakudya, ndi mbewu zazing'ono zomwe zimakhala ndi thanzi labwino kwambiri. Kuphatikizira mapira ochepa muzakudya zanu zatsiku ndi tsiku kumatha kutsegulira njira yopita kumoyo wathanzi.

Mphuno zakhala zikuyesa nthawi ndipo zidakhalapo Indus Valley Civilization isanachitike. Zatchulidwa m'malemba akale kwambiri a Yajurveda monga priyan gava (foxtail mapira), aanava (barnyard mapira) ndi shyaamaka (mapira a chala), omwe adatsogolera Bronze Age ya 4500 BCE.

Mapira ali m'gulu lazakudya zambewu, zomwe zimadziwika ndi zakudya zakumalo komweko kuderali. M'masiku oyambirira, Green Revolution isanayambe, mpunga ndi tirigu zinali mbewu zazikulu zomwe zilipo. Chifukwa cha kusiyanasiyana kwa ntchito, anthu ena m’madera ena okha ndi amene angakwanitse ndi kupeza mbewu imeneyi. Pakulima, njere za mapira zimafunikira ndalama zochepa za njere zokolola zambiri, ndipo zimatha kumera mosavuta ngati mbewu yodyetsedwa ndi mvula, yomwe imathandiza kuti ulimi ukhalebe wabwino.

M'nkhaniyi, Dr Karthiyayini Mahadevan, Head, Wellness and Wellbeing at Columbia Pacific Communities, imatithandiza kumvetsetsa momwe kuwonjezera zakudya zazing'onozi muzakudya zanu zatsiku ndi tsiku zingathandizire thanzi lanu lonse.

Zifukwa 10 Zopangira Millet Kukhala Yanu Yatsopano Yapamwamba

Inakhala njere yotchuka pakati pa anthu olemera omwe ankagwira ntchito zolemetsa tsiku lonse chifukwa cha zakudya zake. Mapira ndi mbewu zowundana ndi mphamvu komanso zopatsa thanzi kwambiri, ndipo dera lililonse limatenga mapira kuti azigwiritsa ntchito pafupipafupi. Ku India, mapira anali mbewu zomwe zimalimidwa kwambiri mpaka zaka 50 zapitazo.

Mapira ndi njere zing'onozing'ono zomwe zimafuna khama pang'ono, mankhwala ophera tizilombo, ndi feteleza kuti zikule pa dothi locheperako.

Mitundu Yosiyanasiyana ya Millet

Amagawidwa m'mitundu iwiri, mapira akuluakulu ndi mapira ang'onoang'ono, malinga ndi kukula kwawo ndi malo omwe amalima. Manyowa (jowar) ndi pearl mapira (bajra) amagwiritsidwa ntchito kwambiri ku India subcontinent. Gulu laling'ono la mapira limaphatikizapo mapira (ragi), mapira a nkhandwe (kangni), mapira ang'onoang'ono (kutki) etc.

Xiaomi 2.5kg

Mavuto a Zaumoyo

Popeza kuti makina anayamba kugwira ntchito yolimba yamanja, anthu anayamba kusintha moyo wawo, ndipo chakudya chinayamba kuchepa mpaka chiwerengero cha anthu chiwonjezeke. Green Revolution inakwaniritsa kufunikira kokulirapo mwa kuwonjezera zokolola ndi feteleza ndi mankhwala, zomwe zimapatsa mabanja ambiri chakudya. Zokolola za mpunga ndi tirigu zinawonjezeka kufika pamikwingwirima yambiri. Koma, kusintha kumeneku ndi kusintha kwa moyo kumabweretsa mavuto ambiri azaumoyo.

Matenda a shuga mellitus, omwe ndi amodzi mwa matenda omwe afala kwambiri, ndi mliri womwe ukukulirakulira komanso nkhawa yayikulu padziko lonse lapansi. Komabe, mapira amakhala ngati mpweya watsopano wothana ndi mavutowa.

Zakudya Zam'madzi za Millet

1. Ngakhale kuti ulusiwo umakhala wopanda mchere, mapira amakhala ndi ulusi wambiri, womwe umathandizira kuchotsa matumbo ndikuwongolera matumbo. maluwa abwino.
2. Millet ndi gwero lamphamvu lokhazikika lomwe lili ndi index yotsika ya glycemic chifukwa cha wowuma komanso fiber.
3. Kuchuluka kwake kwa magnesium ndikwabwino kwambiri kwa anthu omwe ali ndi matenda ashuga.
4. Mapira ali ndi silika wochuluka monga gwero lothandizira kulimba kwa fupa, zomwe zimapangitsa kukhala chida chabwino cha kuchulukitsitsa kwa mafupa ndi kupewa. matenda osteoporosis.
5. Millet imakhala ndi tryptophan yambiri, yomwe imapangitsa kupanga serotonin. Izi zimathandiza kukweza maganizo.
6. Kudya mapira kumachepetsa triglycerides chifukwa ali ndi potaziyamu wambiri. Choncho, kudya mapira nthawi zonse monga gawo la zakudya zanu kungakuthandizeni kuti musamadwale matenda amtima.
7. Mapira alibe gilateni ndipo amatha kugwiritsidwa ntchito moyenera kudyetsa ana ndi akulu omwe ali ndi chidwi cha gilateni komanso dongosolo losavuta la m'mimba.
8. Millet ndi gwero labwino la mapuloteni, omwe amathandiza ana pazaka zawo zakukula.
9. Mapira amaperekedwa ngati chakudya choyamwitsa ana kuti awonjezere zitsulo zachitsulo zomwe zatha m'miyezi itatu yoyamba kubadwa.
10. Akuluakulu omwe amafunikira zakudya zopatsa mphamvu zambiri ayenera kusankha zakudya zabwino kuposa kuchuluka kwake, zomwe zimapangitsa mapira kukhala abwino.
11. Millet ndi gwero lolemera la fiber lomwe lingachepetse chiopsezo cha khansa ya m'matumbo.

Tsegulani Zaumoyo Wanu Ndi Mphamvu ya Millet

Ngakhale mapira akhalapo kuyambira kalekale, adasiya kudya chifukwa cha kusintha kwa kadyedwe komanso kudalirana kwa mayiko ndipo anthu amawaona ngati chakudya cha anthu osauka. Komabe, kuchuluka kwa matenda okhudzana ndi moyo watipangitsa kuzindikira za ubwino wa zakudya za phala limeneli.

Millet yasintha kwambiri ntchito yazaumoyo. Mapira ali ndi ma antioxidants ambiri monga quercetin, catechin, curcumin, etc., zomwe zimathandiza kulimbana ndi ma free radicals. Kudya mapira kuli ndi ubwino wambiri, koma nzeru ili m'mene timadyera. Sizoteteza koma zotsutsana ngati njerezo zimasakanizidwa ndikudyedwa ngati multigrain. Dongosolo la kagayidwe kachakudya m'thupi lathu liyenera kusiyanitsa njere iliyonse ndi momwe imagwirira ntchito. Kumamatira ndi mtundu umodzi wa tirigu kwa miyezi iwiri musanayese ena ndikwabwino.

Mbolo zayambika m’madongosolo a chakudya chapakati pa tsiku m’sukulu. Ndi njira yabwino kwambiri yobweretsera chakudya choyenera kwa ana omwe akukula.

Pokhala ndi nthaka yochepa yotsalira yothirira ndi kuchuluka kwa anthu, mapira ndi mpulumutsi ndi chozizwitsa cha Zakachikwi zatsopano. Ubwino wake wokhazikika utenga gawo lofunikira pakusunga kufunikira kwa chakudya cha anthu omwe akukula.