Mapira amagwera pansi pa gulu la tirigu. Mapira padziko lonse lapansi amawonedwa ngati chakudya chapamwamba chifukwa ndi nkhokwe ya zakudya. Anthu ambiri amagwiritsa ntchito mapira padziko lonse lapansi. Phindu la thanzi la mapira ndilowonjezera.   

Ndi chiyani mapira?  

Mapira ndi gulu la udzu wosiyanasiyana womwe umadziwika kuti cereal crops. Mapira amabwera m'mitundu yosiyanasiyana. Mapira aliwonse ali ndi phindu lake komanso kaphikidwe kake.   

Ndi mitundu yanji ya mapira?  

Mitundu ya mapira ndi awa:  

• Chala mapira  
• Foxtail mapira  
• Mapira a manyuchi  
• Pearl mapira  
• Buckwheat mapira  
• Amaranth mapira  
• Mapira a Barnyard  
• Broomcorn mapira  
• Kodi mapira  

Pakati pa mitundu yosiyanasiyana ya mapira, mapira a foxtail amasiyanitsidwa ndi mapindu ake paumoyo. Phindu lofunika kwambiri la mapira a foxtail ndikuthandizira kukhala ndi thanzi labwino komanso labwino. Vitamini B1 mu foxtail mapira amathandizira kukhalabe ndi thanzi lamanjenje komanso kupewa kufooka kwa mitsempha. Komanso, a vitamini imathandizanso kukumbukira mphamvu.

10 Phindu la mpunga wa mapira  

Kuwonjezera kwa mapira ku moyo wa tsiku ndi tsiku sikunatuluke mwadzidzidzi. Izi zakhala lingaliro kwa zaka zoposa zikwi. Mapira amatengedwa ngati tirigu wofunikira kwambiri padziko lapansi. Mapira amagwiritsidwanso ntchito kudyetsa ziweto, mbalame ndi nyama.  

Pambuyo podziwa za ubwino wa mapira, anthu ambiri amawadya. Mapira ali ndi vitamini B, calcium, chitsulo, potaziyamu, magnesium, zinki, ndi zina zotero. Kufotokozera kumasonyeza ubwino wa thanzi la mpunga wa mapira.  

Kuonda  

Kafukufuku akukhulupirira kuti kudya mapira nthawi zonse kapena kuwonjezera mapira pazakudya kumawongolera kunenepa kwambiri ndi cholesterol yayikulu. Mapira amathandiza kuchepetsa thupi chifukwa ali otsika mu ma calories komanso opanda gluteni. Chifukwa mapira ndi okwera kwambiri fiber, imalepheretsa kudya kwambiri. Pakati pa mapira otchulidwa, mapira a foxtail, mapira a chala ndi mapira a ngale athandiza kuchepetsa thupi.   

Amachepetsa chiopsezo cha khansa  

Mapira ali ndi ulusi ndi phytonutrients. Phytonutrients imakhala ndi antioxidant komanso anti-inflammatory properties. Katunduyu amatha kuchiza DNA yomwe yawonongekayo ikapezeka ndi poizoni. Amakhulupirira kuti phytonutrient katundu wa mapira akhoza kuchepetsa chiopsezo cha Khansara ya m'matumbo.   

Lignan ndi mankhwala opangidwa ndi steroid omwe amadziwika ngati kalambulabwalo wa phytonutrients. Phindu la thanzi la lignan limachepetsa chiopsezo cha zizindikiro za menopausal, matenda osteoporosis ndi khansa ya m'mawere.   

Amateteza matenda a Celiac  

Matenda a Celiac ndi matenda a autoimmune digestive. Kudya kwambiri kwa gluten mapuloteni zidayambitsa vutoli. Matenda a Celiac amawononga matumbo aang'ono ndikuletsa kudya zakudya. Chifukwa chake, anthu omwe ali ndi matenda a celiac amaletsedwa kudya zakudya za gluten.  

Anthu omwe ali ndi matenda a Celiac amatha kudya mapira popanda nkhawa chifukwa mapira alibe gluten.   

Imawongolera kuchuluka kwa shuga m'magazi  

Mapira amakhala ndi chakudya chochepa. Popeza ali ndi fiber yambiri, amadziwika kuti ndi chakudya chochepa cha glycemic index. Kudya mapira kumathandiza kusamalira Matenda a shuga. Zakudya zotsika za glycemic monga mapira zimathandizira kuwongolera kuchuluka kwa shuga m'magazi.  

Zabwino kwa thanzi la mtima  

Mapira ali ndi ma antioxidants ambiri, kuphatikiza beta-glucans, flavonoids, anthocyanidins, tannins, lignans, ndi policosanols. Ma antioxidants awa amathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi. Choncho, a mitsempha ya magazi khalani omasuka ku kuundana ndikukhala wathanzi. Choncho, zimachepetsa chiopsezo chokhala ndi matenda a mtima ndi matenda. Amakhulupirira kuti mapira amatha kukulitsa mulingo wabwino wa kolesterolini.  

Xiaomi 2.5kg

Amalimbikitsa chimbudzi   

Kukhalapo kwa fiber mu mapira kumawapangitsa kukhala chakudya choyenera chomwe chimalimbikitsa chimbudzi. Imalimbananso ndi matenda ena am'mimba monga kudzimbidwa, flatulence, Kutupa, kukokana, kuwongolera magwiridwe antchito a matumbo ndikuwongolera chimbudzi chonse.   

Amachepetsa kuwonongeka kwa minofu  

Mapuloteni ndi amino acid lysine amalimbikitsa kukula kwa minofu ndikuchepetsa kuchepa kwa minofu. The lysine amino acid alinso ndi udindo pakupanga minofu ya khungu. Kugwiritsa ntchito mapira kumachepetsa kuwonongeka kwa minofu, kumawonjezera kutha kwa khungu komanso kumachepetsa makwinya.   

Zimawonjezera bwino kugona  

Amino acid tryptophan mu mapira amawonjezera kuchuluka kwa serotonin m'thupi. Serotonin imathandizira kuchepetsa nkhawa. Motero, kudya mapira nthawi zonse kungapereke tulo tabwino komanso ta thanzi.   

Amathetsa kusamba kukokana  

Prostaglandins imayambitsa kupweteka kwa msambo. Kudya pafupipafupi kwa magnesium kumatha kuchepetsa kupweteka kwa msambo. Ngakhale zakudya, fiber ndi mapuloteni, mapira ali ndi magnesium yambiri. Izi zimathandiza kumasula minofu ya chiberekero pa nthawi ya kusamba. Mapira ali ndi katundu amene amachepetsa kukokana kwa msambo.   

Limbikitsani mphamvu ya chitetezo cha mthupi  

The antioxidant katundu mu mapira amathandiza kulimbana ndi matenda. Ma antioxidants awa amathandiziranso pakukula konse chitetezo cha mthupi wa thupi. Izi zimathandiza kuchepetsa ma radicals m'thupi la munthu, zomwe zimathandizira kuchepetsa chiopsezo cha matenda osatha komanso matenda kukalamba ndondomeko.   

Zotsatira za kudya mapira ndi zotani?

Kudya moyenera komanso moyenera ndikofunikira kuti tipewe zotsatira zoyipa zomwe zimachitika chifukwa chodya mapira kwambiri. Ngakhale mapira ali ndi thanzi labwino, amayambitsa zovuta zina m'thupi. Kudya mapira mochulukira kungayambitse zotsatira zake zoyipa.

• Mapira ali ndi ma oxalate ambiri omwe amatha kukula miyala ya impso.  
• Phytic acid mu mapira imalepheretsa kuyamwa kwa michere.
• Ulusiwu ukhoza kuvulaza m'mimba ndikuyambitsa kutupa ndi kuyamwa.
• Kudya mapira mopitirira muyeso kungayambitse kusowa kwachitsulo.  

Kupatula zomwe zili pamwambapa, ma goitrogens mu mapira amasokoneza ntchito ya chithokomiro gland. Ma goitrogens amayambitsa kusowa kwachitsulo komwe kumabweretsa mavuto a chithokomiro. Ndi owerengeka okha omwe amadziwa za zotsatira za mapira. Dziwani zotsatira zake musanaphatikizepo mapira mu mbale.

Mapeto  

Mapira ndi imodzi mwa mbewu zakale zomwe zimakondweretsedwa ndikusangalatsidwa kwa zaka masauzande ambiri. Amadziwikanso ndi dzina la mbewu zonse chifukwa cha kuchuluka kwa mapuloteni, fiber, mavitamini ndi zakudya. Kudya mapira mwanjira iliyonse kumapindulitsa thanzi ndi thanzi.   

Imapezeka mosavuta m'masitolo akuluakulu onse. Zimathandiza kulimbikitsa chitetezo cha mthupi, kulimbana ndi matenda komanso kuchepetsa thupi. Ubwino woperekedwa ndi mapira ndi wapadera.   

Osadandaula za kuwonjezera mapira pazakudya zanu chifukwa pali njira zingapo zogwiritsira ntchito. Ngati simukufuna kuzitenga ngati tirigu, ganizirani kuzidya ngati ufa. Ntchito ndi ubwino wa mapira ndizosatha. Chifukwa chake, yambani tsopano kuyesa njira zatsopano zochitira izi ndikukhala ndi moyo wathanzi. 】】