Makhitchini aku India asintha kwambiri m'zaka zaposachedwa koma nthawi yomweyo abwereranso ku mizu yawo monyadira.
Ngakhale tinkasangalala ndi zakudya zathu monga mpunga ndi tirigu, tinabwerera kufunafuna zakudya zachikhalidwe ndi maphikidwe ndi voila! Tinapeza zomwe makolo athu ankadya - mapira.
Takhala tikuzindikira mapira mzaka zingapo zapitazi ndipo mwadzidzidzi mbewu zopanda gilatenizi zidapezekanso m'mashelufu athu akukhitchini.
Pali mitundu yambiri ya mapira monga ragi, mapira a foxtail, mapira a ngale, mapira a proso, mapira ang'onoang'ono, mapira a kodo ndi mapira a barnyard ndipo njere zonsezi zimakhala ndi chinthu chimodzi chofanana - kuchuluka kwa chakudya chokwanira.
Ndipo salinso zachabechabe pakukoma. Mapira tsopano akupangidwa kukhala buledi wofiyira, phala la gooey, ma hot kitchids, idlis, dosas komanso mathithi okoma.
Mphuno ndi timbewu tating'ono tozungulira, tomwe ndi mbewu ya komweko ku India komwe kamabwera ndi kadyedwe kopatsa thanzi. Iwo amadziwika kuti ndi “tirigu wa chakudya cha anthu osauka” chifukwa cha kuthekera kwake. Ndi mbewu yolimbana ndi chilala komanso tizirombo zomwe zimapulumuka nyengo yoyipa komanso nthaka yopanda chonde. Mitundu yonse ya mapira ndi ya banja la Poaceae, komabe, imasiyana mtundu, maonekedwe ndi mitundu.
Mitundu ya Millet
Foxtail Millet
Foxtail mapira odzaza ndi zomanga thupi ndi ma carbohydrate ovuta amawongolera kuchuluka kwa shuga m'magazi, kuchepa kwa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL) m'thupi. Ngakhale kuti ili ndi iron ndi calcium yambiri, imakhalabe ndi thanzi labwino m'magazi komanso imalimbitsa mafupa
Mapira a Chala
Mapira a zala, omwe amadziwikanso kuti ragi ndi njira yabwino yopangira mpunga ndi tirigu. Ndi tirigu wopanda gluteni wodzaza ndi mapuloteni ndi ma amino acid omwe amalimbikitsa kukula ndikulimbikitsa thanzi laubongo mwa ana.
Pearl Millet
Ngale mapira kapena bajra ali ndi mchere wambiri monga calcium, magnesium, iron ndi wofunikira pakulimbikitsa thanzi lathunthu. Kuchuluka kwa mapuloteni ndi michere yazakudya kumathandiza kuthana ndi matenda a shuga ndikuthandizira kuchepetsa thupi.
Xiaomi 2.5kg
Mapira Wamng'ono
Pang'ono kapena kutki ndi njira yabwino yamapira kwa onse okonda zolimbitsa thupi, chifukwa imagwira ntchito ngati mpunga wathanzi. Wopatsidwa ndi fiber ndi mchere monga potaziyamu, zinki, chitsulo ndi calcium ndi vitamini B3 amathandizira kagayidwe ka mafuta, kukonza minofu, amachepetsa cholesterol ndi kupanga mphamvu.
Zowona Zazakudya
Mapira amabwera ndi kuchuluka kwa michere monga mapuloteni, ulusi wopatsa thanzi, mavitamini a B, calcium, iron, manganese, magnesium, phosphorous, zinki, potaziyamu, mkuwa ndi selenium. Ndiwonso mphamvu ya antioxidants, flavonoids, anthocyanins, saponins ndi lignans zomwe zimakupatsirani thanzi labwino.
Tidziwitseni phindu lazakudya zonse zomwe mapirawa amapereka ngati aphatikizidwa muzakudya zatsiku ndi tsiku.
Ubwino Waumoyo wa Millet
Sinthani Miyezo ya Glucose wa Magazi
Mapira, poyerekeza ndi tirigu ndi chimanga, ali ndi zakudya zambiri, zopanda gluteni ndipo ali ndi index yotsika ya glycemic ya 54-68. Kukhalapo kwa ulusi wochuluka wazakudya, mapuloteni okhala ndi ma amino acid onse ofunikira, mavitamini, ndi mchere kumathandiza kukhazikika kwa shuga m'magazi. Millet imatha kukhala gawo lazakudya zabwino kwa odwala matenda ashuga zomwe zimalepheretsa kuchuluka kwa shuga m'magazi komanso kulimbikitsa chidwi cha insulin.
Thandizo Pochepetsa Kunenepa
Millet ndiwothandiza kwa onse owonera zolemera omwe akufuna kutaya ma kilos owonjezerawo. Kuphatikizapo mapira mu wokhazikika regimen ngati ufa wa mapira kapena kukhala ndi mapira am'mawa kungathandize modabwitsa kuchepetsa BMI ya anthu onenepa kwambiri. Kusinthanitsa mpunga ndi mapira tsiku lililonse kumatha kuchepetsa kuchuluka kwa mafuta, kumathandizira thanzi lamatumbo ndikukuthandizani kuti muchepetse thupi.
Zabwino Kwa Moyo
Mapira amadzaza ndi mbiri yochititsa chidwi ya antioxidants yomwe imaphatikizapo beta-glucans, flavonoids, anthocyanidins, tannins, lignans, ndi policosanols. Ma antioxidants awa amagwira ntchito yofunika kwambiri potsitsa cholesterol ya LDL, cholesterol yonse ndipo amathandizira kuti mitsempha yamagazi ikhale yathanzi ndikuchotsa kuundana, motero kumachepetsa chiopsezo cha matenda amtima, komanso sitiroko.
Kulimbana ndi Maselo a Khansa
Millet monga mitundu ya foxtail ndi proso imatsimikiziridwa ndi kafukufuku kuti ndi yothandiza poletsa kukula kwa maselo a khansa m'magulu osiyanasiyana. The Phytochemicals mu mapira amawonetsa antiproliferative zotsatira komanso kutsika kwa maselo a khansa m'matumbo, m'mawere, ndi chiwindi popanda kuwononga maselo abwinobwino.
Imalimbikitsa Digestion
Kukhalapo kwa ulusi wabwino wazakudya mu mapira kumagwira ntchito bwino kupititsa patsogolo ntchito ya m'mimba. Imalimbana ndi kudzimbidwa, flatulence, bloating, cramping, imathandizira matumbo kugwira ntchito komanso imathandizira thanzi la ziwalo zina zofunika kwambiri monga chiwindi, impso ndikulimbikitsa chitetezo chamthupi.
Mapira nthawi zambiri amagawidwa m'magulu awiri ambewu amaliseche ndi mankhusu.
Njere Zamaliseche
Njere zamaliseche ndi mapira omwe alibe mankhusu olimba, osagayika monga ragi, jowar ndi bajra. Chofunikira chachikulu cha mapirawa ndikuti safuna kukonzedwa pambuyo pokolola ndipo amatha kudyedwa mukangotsukidwa. Choncho mapira amtunduwu amalimidwa kwambiri masiku ano.
Njere Zamankhusu
Mapira opangidwa ndi khola amakhala ndi njere zomwe sizingagayike zomwe ziyenera kuchotsedwa musanaphike. Njerezi zimadutsa m'njira yosiyana kuti zimasule njere za mankhusu, zidakonzedwa kale ndi manja, tsopano zimakonzedwa ndi makina.
Millet imakhala ndi michere yambiri komanso fiber yomwe imathandizira kagayidwe kachakudya, kulimbitsa thanzi la mtima, kuwongolera kuthamanga kwa magazi ndi matenda a shuga komanso kulimbikitsa kuchepa thupi. Chifukwa chake, ndiwowonjezera bwino pazakudya. Ngakhale kuti zimapindulitsanso chilengedwe, chifukwa makamaka mbewu zodyetsedwa ndi mvula, sizikopa tizirombo ndipo zimatha kukula bwino popanda kugwiritsa ntchito mankhwala ophera tizilombo.