Ubwino wa thanzi la mapira ikhoza kuphatikizira kuthekera kwake koteteza mtima, kusintha kagayidwe kachakudya, kuchotseratu poizoni m'thupi, kukonza thanzi la kupuma, ndikuwongolera matenda a shuga.
Kodi Millet ndi chiyani?
Mapira ndi gulu la udzu wa njere zazing'ono, zomwe zimalimidwa padziko lonse lapansi, kuti zidyedwe ndi anthu. Amalimidwa makamaka m'mayiko omwe akutukuka kumene, koma chifukwa cha kukula kwake m'malo ovuta, owuma, ndi owuma mwina kumapangitsa kuti mbewuyo ikhale yosinthasintha kwambiri.
Ngakhale pali mitundu yosiyanasiyana ya mapira yomwe imabzalidwa padziko lonse lapansi, mwina ndi cultivar ambiri ndi Pennisetum imvi, wotchedwanso ngale mapira. Malinga ndi mbiri yakale, mwina idachokera ku Africa koma kenako idafalikira ku Asia ndi Middle East pafupifupi zaka 10,000 zapitazo.
India imalima pafupifupi matani 8 miliyoni a mbewuzi chaka chilichonse, kutsatiridwa ndi Africa ndi China. Itha kugwiritsidwa ntchito ngati chimanga chachikhalidwe, komanso imatha kugwiritsidwa ntchito ngati phala, zokhwasula-khwasula, ndi mitundu ina ya mkate. Mapira ndi gwero labwino la chakudya ndi fiber, monga mbewu zina. Itha kukhalanso gwero labwino lazakudya, mavitamini, mchere, ndi zinthu zakuthupi zomwe zimatha kulimbikitsa thanzi la munthu m'njira zosiyanasiyana.
Kwa anthu omwe ali ndi celiac matenda omwe amavutika ndi zochita akamadya gilateni, mapira akhoza kukhala abwino opanda zoundanitsa mwina. Mapira amadziwika kuti alibe gluteni, kotero kuti munthu yemwe ali ndi vuto la gluten akhoza kutembenukira kwa iwo monga gwero lawo la mbewu, m'malo mwake. tirigu. Kuipitsidwa kwapakatikati kumakhala kotheka ndipo mapira ayenera kugulidwa ku mafakitale omwe satulutsa mbewu zina zomwe zili ndi gilateni. Pamene mukukayika, werengani phukusilo. Pankhani ya zakudya zofunika kwambiri, zimatha kupereka mphamvu zambiri komanso B-vitamini.
Zowona za Millet Nutrition
Mapira ndi ofunikira chifukwa mwina ali ndi michere yambiri yapadera. Malinga ndi USDA FoodData Central, ili ndi wowuma wambiri, mavitamini a B, calcium, chitsulo, potaziyamu, zinki, magnesium ndi mafuta. Kuphatikiza apo, pali michere yambiri yazakudya, yomwe ingathandizire kwambiri ku thanzi la njere yofunikayi!
Ubwino Waumoyo wa Mapira
Tiyeni tione ubwino wodabwitsa wa mapira.
Itha Kuteteza Thanzi la Mtima
Ofufuza kuchokera ndi Yunivesite ya Kentucky asonyeza kugwirizana pakati pa mbewu zonse ndi kupewa chiopsezo cha matenda a mtima. Mapira akhoza kukhala amodzi mwa mbewu zathanzi zomwe mungawonjezere pazakudya zanu ngati mukufuna kuteteza mtima wanu. Mwina ndi gwero lolemera la magnesium, lomwe ndi mchere wofunikira kwambiri kuchepetsa kuthamanga kwa magazi ndipo zingathandize kuchepetsa chiopsezo cha matenda a mtima kapena sitiroko, makamaka pankhani ya atherosulinosis. [4] [5]
Miyezo ya cholesterol pita limodzi ndi thanzi la mtima, kotero kuti kuchuluka kwa fiber mu mapira kumatha kupanga chakudya choyenera kwa iwo omwe akuyesera kutsitsa mafuta a kolesterolini awo (amafuna kukhala pansi pa 200mg/dL). Zakudya zopatsa thanzi zimathandizanso Chotsani cholesterol yoyipa (LDL cholesterol) m'dongosolo pomwe mwina kulimbikitsanso zotsatira za cholesterol yabwino (HDL cholesterol), nawonso. [6]
Itha Kuthandizira Kuwongolera kwa Diabetes
Mapira, pa gwero lake, amaonedwa kuti ndi tirigu wopanda gluteni. Itha kukhala gwero labwino la fiber ndipo ikhoza kukhala ndi a otsika glycemic index zomwe zingakhale ndi zotsatira zabwino polimbana ndi matenda a shuga. Kupatulapo phindu lodziwikiratu limeneli, a kuphunzira lofalitsidwa mu Frontiers mu Plant Science Magaziniyi inanenanso kuti mapira ndi gawo loyenera lazakudya pofuna kuthana ndi kufalikira kwa matenda a shuga padziko lonse lapansi.
Itha Kuthandizira Digestion
Mapira zingathandize kusuntha dongosolo lanu la m'mimba, akutero Journal of Range Management. Zingathandizenso kuthetsa mavuto ngati kudzimbidwa, gasi wochuluka, kutupa, ndi kukokana. Mwa kuwongolera kagayidwe kanu ka chakudya, muthanso kuwongolera kasungidwe ka zakudya zanu komanso kuchepetsa mwayi wokhala ndi matenda am'mimba omwe angaphatikizepo zilonda zam'mimba. Kugaya chakudya nthawi zonse ndikuchotsa zinyalala kungathandizenso kukulitsa thanzi la impso, chiwindi, ndi chitetezo chamthupi, chifukwa ziwalozo zimagwirizana kwambiri ndi momwe thupi limagwirira ntchito. Ndikofunika kuti musamadye mapira mochulukira nthawi imodzi kapena pangakhale zotsatira zoyipa.