Chinorwe
Green mapira, omwe amadziwikanso kuti Pearl Millets (Pennisetumglaucum) kapena Bajra ku Hindi, ndi mbewu yomwe imalimidwa kalekale ndipo mbewu yachisanu ndi chimodzi yofunika kwambiri padziko lapansi. Ndi mapira akuluakulu omwe amagwiritsidwa ntchito kwambiri pazakudya komanso thanzi labwino padziko lonse lapansi. Yakhala ikulimidwa kuyambira nthawi zakale ku Africa ndi Indian subcontinent.
Mapira obiriwira a Bajra/green ali ndi maubwino odabwitsa azaumoyo. Amalimidwa ku India ku Gujarat, Maharashtra, Rajasthan, Haryana, ndi Uttar Pradesh. Pearl mapira mu Chingerezi, Bajra mu Chihindi, Sajjalu mu Telugu, Sajje mu Kannada, Kambu mu Tamil, ndi Bajri mu Gujarati ndi Marathi onse ndi mayina a mapira obiriwira.
Mapira obiriwira amawapera ufa ndipo amagwiritsidwa ntchito popanga buledi, makeke, ma muffin, chapati, ndi mabisiketi. Ili ndi mawonekedwe ofanana ndi a mpunga wa bulauni, imatha kuphikidwa mofananamo, ndipo imagwiritsidwanso ntchito popanga mikate yafulati. Chomera chomwe chidayiwalika kwa nthawi yayitali chatchuka posachedwa chifukwa cha mapindu ake ambiri azaumoyo komanso njira zosavuta zokulilira.
Mbewu zouma zobiriwira za mapira zimasinthidwa kukhala ufa wosiyana kuchokera ku bulauni wopepuka mpaka wotuwira ndipo umakhala ndi kakomedwe ka mtedza. Ufa wa mapira wobiriwira umagwiritsidwa ntchito kwambiri m'nyengo yozizira chifukwa umadziwika kuti umatenthetsa thupi.
Zomwe zalembedwa pansipa ndizopatsa thanzi za mapira obiriwira komanso momwe amakhalira chakudya chapamwamba.
Pali mapindu osawerengeka a mapira. Kudya mapira nthawi zonse kungathandize thupi lanu. Mapindu ena ndi awa:
Mapira obiriwira amakhala ndi ma carbohydrate omwe amagayidwa pang'onopang'ono ndipo amakhala ndi glucose wokhazikika kwa nthawi yayitali. Zotsatira zake, ndiwo chakudya chopatsa thanzi kwa odwala matenda ashuga.
Kuwonjezeka kwadzidzidzi kwa glucosuria m'magazi ndi chifukwa chodetsa nkhawa, ndipo zizolowezi zazakudya zimakhala ndi gawo lalikulu pakuwongolera shuga wamagazi. Ndi kuphatikiza kwake kodabwitsa kwa ma carbs abwino komanso kuchuluka kwa ulusi wopatsa thanzi, mapira obiriwira ndi chakudya choyenera kwa odwala matenda ashuga.
Ngati muli ndi matenda a shuga kapena ngati vutoli likudwala m'banja mwanu, phatikizani mapira obiriwira muzakudya zanu. Monga zitha kuganiziridwa pakati pa zakudya zomwe zimathandizira kuthana ndi matenda a shuga.
Imwani katatu pa sabata kuti mupatse thupi lanu phindu la wowuma wosungunuka pang'onopang'ono womwe ungathe kuwongolera shuga ndikuchepetsa chiwopsezo chotenga matendawa.
Mbewuzi ndi zabwino kwa odwala amtima chifukwa zimakhala ndi zakudya zambiri komanso zimakhala ndi mphamvu zochepetsera cholesterol. Mtima ndi chiwalo chofunika kwambiri, ndipo zakudya zathanzi zimathandiza kuti uzigwira ntchito bwino kwambiri.
Ndilo kuchuluka kwa magnesium ndi potaziyamu, zomwe zimathandiza kukulitsa mitsempha yamagazi, zomwe zimapangitsa kuti magazi aziyenda bwino. Monga gwero lolemera la omega - 3 fatty acids ndi ma lignans a zomera, kumwa pafupipafupi mapira obiriwira kumathandiza kuchepetsa cholesterol yoyipa kapena LDL ndikuletsa kutsekeka kwa mitsempha.
Osagwirizana ndi Gluten amatha kupindula ndi zakudya zobiriwira za mapira chifukwa zimakhala zopanda gluteni komanso zimaloledwa ndi onse. Mapira awa ndi oyeneranso odwala matenda a celiac. Matenda a celiac amayamba m'matumbo ang'onoang'ono a anthu osagwirizana ndi gluten, zomwe zimasokoneza mphamvu ya thupi kutenga zakudya kuchokera ku chakudya.
Ndiwopanda gilateni ndipo imakhalabe ndi zinthu zamchere mukaphika, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe samamva ndi tirigu, balere, kapena rye.
Mapira obiriwira ndi chimodzi mwazakudya zochepa zomwe zimachepetsa acidity m'mimba, zimachepetsa mapangidwe a zilonda komanso kusapeza bwino komwe kumachitika chifukwa cha acidity pafupipafupi. Matumbo athanzi amawonetsa thanzi labwino, ndipo mapira obiriwira amathandizira chimbudzi ndikuletsa kudzimbidwa.
Choncho, ndi yabwino kwa odwala celiac matenda. Ngati muli ndi kudzimbidwa, idyani mapira obiriwira nthawi zonse chifukwa ulusi wake wosasungunuka umachepetsa madzi m'chimbudzi ndikuwongolera kayendedwe ka matumbo.
Ubwino wa mapira wobiriwira umaphatikizapo kulimbikitsa thanzi labwino m'matumbo. M'mawu a anthu wamba, kudya mapira obiriwira kumalepheretsa kudzimbidwa. Izi zimachitika chifukwa cha kukhalapo kwa ulusi wosasungunuka mu mapira wobiriwira. Kudya kwambiri kwa fiber kumathandizira kupanga zochulukirapo komanso kumathandizira kudzimbidwa.
Odya zamasamba sangathe kupeza mapuloteni ofunikira kuchokera ku nyama ndi nsomba. Apa ndipamene mapira obiriwira amabwera kuno. Ubwino wake paumoyo wa anthu ndi kutha kupatsa anthu zamasamba zomanga thupi zomwe amafunikira, ndipo mbale yobiriwira ya mapira ikhoza kukhala chakudya chopatsa thanzi. Chinsinsi chofulumira cha mapuloteni ambiri kwa inu.
Green mapira ali ndi potaziyamu wambiri, wofunikira kwa anthu omwe ali ndi kuthamanga kwa magazi. Lili ndi kuchuluka kwa magnesium ndi potaziyamu, zomwe zimapangitsa kukhala chakudya chabwino kwambiri kwa anthu omwe ali ndi kuthamanga kwa magazi. Kudya zakudya zambiri zokhala ndi potaziyamu kumathandizira kuchotsa sodium mthupi lanu, kuchepetsa kuthamanga kwa magazi.
Mu 100g, ili ndi pafupifupi 34% ndi 8% yazomwe zimalimbikitsidwa tsiku lililonse (RDI) za magnesium ndi potaziyamu, motsatana. Kafukufuku wasonyeza kuti magnesium imachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi matenda oopsa. Koma potaziyamu, imachepetsa mphamvu ya sodium m'thupi, zomwe zimapangitsa kuti magazi azitsika.
Ngati muli ndi zaka zoposa 30 ndipo mukumva kuwawa m'mfundo, onjezerani mapira obiriwira pazakudya zanu. Kuchuluka kwa phosphorous mu mapira obiriwira kumathandiza kulimbikitsa mafupa anu. Akaphatikizidwa ndi kashiamu, mapira okhala ndi phosphorous ameneyu amalimbitsa mafupa, amachepetsa kupweteka kwa mafupa, ndipo amachepetsa chiopsezo cha matenda aakulu monga osteoporosis.
Mapira obiriwira amakhala ndi mafuta okwanira okwanira, chakudya chomwe amafunikira kwa anthu omwe ali ndi cholesterol yayikulu. Lilinso ndi ulusi wambiri wazakudya, womwe umakhudza kwambiri kuchuluka kwa cholesterol m'magazi ndi shuga.
Mapira obiriwira amagayidwa mosavuta ndi kulekerera ana ang'onoang'ono, zomwe zimawapangitsa kukhala chofunikira pokonzekera chakudya cha ana panthawi yoyamwitsa komanso pambuyo pake.
Mapira obiriwira ndi chakudya chabwino kwambiri choyamwitsa ana a miyezi isanu ndi umodzi. Komabe, ziyenera kuphatikizidwa ndi ndiwo zamasamba, nyemba, ndi zipatso kuti mupatse mwana wanu zakudya zoyenera.
Zimapindulitsanso amayi oyamwitsa chifukwa zimakhala ndi mavitamini ndi mchere. Mapira ndi galactagogue yamphamvu, monga momwe zasonyezedwera kuonjezera kuyamwitsa kwa amayi oyamwitsa.
Amachepetsa kuwonongeka kwa ma free radicals m'thupi ndipo amathandizira kupewa ukalamba, matenda a Alzheimer's, Parkinson's disease, matenda a mtima ndi machiritso.
Kunenepa kwambiri kumayambitsa mavuto osiyanasiyana azaumoyo, kotero ngati mukufuna kuchepetsa thupi, mapira obiriwira ayenera kukhala pamwamba pazakudya zanu kuti muchepetse thupi mwachangu mwachilengedwe. Mapira obiriwira omwe ali ndi mapuloteni ambiri, amathandiza kumanga minofu, kulimbitsa, ndi kukonza minofu. Ndi chakudya chabwino kwambiri kwa omwe sadya masamba omwe akufuna kuchepetsa kudya kwa ma carbohydrate.
Green mapira ali ndi omega-3 fatty acids wambiri komanso ma antioxidants. Mbali yake ya antioxidant imakhala makamaka ndi mankhwala a phenolic, makamaka flavonoids. Imakweza pH ya m'mimba, kuchepetsa chiopsezo cha khansa ya m'matumbo.
Ma Antioxidants ndi zigawo zofunika kwambiri za chitetezo chamthupi kuzinthu zovulaza. Malinga ndi kafukufuku wopangidwa ndi NIN (National Institute of Nutrition) ndi ICMR (Indian Council of Medical Research), phenol mu njere zobiriwira za mapira ndi 608.1mg/100g, ndipo ufa wa ngale ndi 761mg/100g. Mapira athunthu amakhala ndi ma phenols ambiri omwe amakhazikika mu njere za njere za pericarp ndi testa.
Zomwe zili mu iron ndi folic acid zomwe zimapezeka mu mapira obiriwira, ndi chakudya chabwino kwa amayi apakati ndi amayi oyamwitsa.
Green mapira amapezeka m'njira zosiyanasiyana kuti adye tsiku ndi tsiku. Atha kugwiritsidwanso ntchito kupanga ufa wa buledi kapena dosa, tirigu wa phala, tirigu wokonzedwa monga poha kapena upma pa kadzutsa, ndi zokhwasula-khwasula zomwe zakonzeka kudyedwa monga ma cookie a mapira kapena multigrain. Komanso, ubwino wambiri wathanzi wa mapira wobiriwira umapangitsa kukhala chakudya chabwino kwambiri kwa aliyense kuti azidya pafupipafupi.
Kuti mupange mbale yabwino yazakudya zopatsa thanzi, phatikizani Chinsinsi chomwe mumakonda cha mapira ndi zakudya zokhala ndi mapuloteni okhala ndi mphodza, tchizi chanyumba, soya chunks ndi zipatso zina zatsopano, komanso masamba a smoothie kapena salsa.
Ngakhale kuti bajra, kapena mapira obiriwira, ndi chimodzi mwa zakudya zotchuka kwambiri m’dziko lathu, ali ndi zopinga zake. Muyenera kukumbukira musanaphatikize mapira muzakudya zanu zatsiku ndi tsiku.
Green mapira ali osavomerezeka kwa anthu ndi chithokomiro kukanika chifukwa akhoza kusokoneza ntchito ya gulugufe woboola pakati gland ndi kuyambitsa zosiyanasiyana kagayidwe kachakudya matenda. Komanso, ngati sanaphikidwa bwino, oxalates mu mapira obiriwira amatha kuyambitsa miyala ya impso, ndipo phytic acid imatha kusokoneza mayamwidwe a chakudya.