Chinorwe
Mapira ndi mbewu yambewu yomwe imabzalidwa padziko lonse lapansi ndipo yakhala ikulimidwa kuyambira kale ku Asia ndi Middle East, koma mwina simunamvepo. M'malo mwake, mapira ndi gulu la udzu wambewu zazing'ono ndipo pali mitundu yosiyanasiyana kuphatikiza ngale, chala, mchira wa nkhandwe, ndi proso (yoyera). Zonse zimadzaza ndi ubwino wathanzi.
Mbewu zosunthika kwambirizi zitha kubzalidwa molingana mikhalidwe yovuta m'malo omwe muli madzi ochepa, malinga ndi Zoona Zachilengedwe. Izi zimapangitsa kukhala chakudya chosamva kusintha kwa nyengo. India, mlimi wamkulu kwambiri, amalima matani 8 miliyoni pachaka.
Mapira amagwiritsidwa ntchito popangira phala, buledi, zokhwasula-khwasula komanso ngakhale kuwira. Mutha kugula mapira monga tirigu wophikira nawo, monga chimanga ngati muesli, komanso ufa m'masitolo ogulitsa zakudya, misika yomwe imanyamula zakudya zaku India, komanso pa intaneti.
Chimodzi mwazinthu zabwino kwambiri za mapira ndikuti alibe gluteni kotero kuti anthu omwe ali ndi matenda a celiac kapena omwe salolera gilateni amatha kudya mbewu iyi m'malo mwa tirigu. Koma pali zambiri. Onani maubwino asanu awa owonjezera paumoyo wakudya mapira.
Monga mbewu zambiri za chimanga, mapira ndi wowuma motero amakhala ndi ma carbs koma amadzazanso ndi mavitamini A, B, niacin, ndi folate, komanso mchere molingana ndi Zaumoyo. Izi zikuphatikizapo phosphorous, magnesiumcalcium, chitsulo ndi chitsulo. Mapira alinso ndi mapuloteni komanso fiber. Mapira a zala amakhala ndi calcium yochuluka kwambiri kuposa mbewu zonse za chimanga.
Mapira ndi gwero labwino la mankhwala a phenolic ndi ma antioxidants omwe angathandize kuteteza thupi lanu ku kupsinjika kwa okosijeni komwe kungayambitse matenda osatha monga matenda amtima, nyamakazi, matenda a shuga ndipo ngakhale khansa. Mitundu ya mapira (mchira wa nkhandwe, proso, ndi chala) imakhala yakuda), imakhala ndi ma antioxidants ambiri. A kuphunzira mu International Journal of Food Properties adapeza kuti mapira amatha kugwiritsidwa ntchito ngati gwero lazakudya la antioxidant kuti achepetse matenda komanso kukhala ndi thanzi.
Popeza mapira ali ndi zakudya zambiri zama carbohydrate, amakhala ndi index yotsika ya glycemic molingana ndi WebMD. Zili choncho chifukwa zimatenga nthawi kuti zigayidwe kusiyana ndi tirigu ndipo zimathandiza kuti shuga asatuluke akadya. A 2016 kuphunzira adapeza kuti omwe anali ndi matenda a shuga a mtundu wa 2 omwe adalowa m'malo mwa phala la mpunga ndi phala lopangidwa ndi mapira a foxtail anali ndi kuchepa kwa shuga m'magazi zomwe zimapangitsa kukhala chakudya choyenera kwa odwala matenda ashuga.
Popeza mapira ali ndi ulusi wambiri wazakudya, wosungunuka komanso wosasungunuka - prebiotic - imathandizira kuthandizira mabakiteriya abwino m'matumbo anu am'mimba, amatha kukhala okhazikika, komanso amachepetsa chiopsezo cha khansa ya m'matumbo, malinga ndi WebMD. Kudya mapira ndi njira yosavuta yowonjezeramo fiber ku zakudya zanu.
Pali kugwirizana pakati pa kudya mbewu zathanzi ndi kupewa matenda a mtima malinga ndi Organic Facts. Popeza mapira ali ndi magnesium yambiri, mchere wofunikira womwe umathandizira kuchepetsa kuthamanga kwa magazi mlingo, akhoza kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko. Mapira amathandizanso kuchepetsa cholesterol chifukwa cha kuchuluka kwa michere yazakudya yomwe ili nayo.
