Kodi Millet N'chiyani?

Mapira ndi imodzi mwa mbewu zakale kwambiri padziko lonse lapansi ndipo wakhala akulimidwa mu Africa ndi Southeast Asia kwa zaka zikwi zambiri. Masiku ano, ndi imodzi mwa mbewu zofunika kwambiri padziko lonse lapansi ndipo ndi mbewu yofunika kwambiri kwa anthu ndi nyama. 

Njere zazing'ono zozungulira ndizofunika kwambiri chifukwa zimakhala zolimba komanso zosavuta kusunga kwa zaka zambiri popanda kuwononga tizilombo. 

Ngale, chala, proso, ndi manyuchi amapezeka ku US, ndipo onse ali odzaza ndi mavitamini ndi mchere. 

Nambala ya Mapira

Ngakhale mbewu za mapira zimasiyanasiyana kukula ndi mtundu, zonse ndi gawo la banja la udzu, lomwe limaphatikizapo tirigu, mpunga, ndi balere. Mapira alinso ndi magulu awiri: lalikulu (lalikulu) ndi laling'ono (laling'ono).

Mapira aakulu:

• Pearl ndi mtundu wodziwika bwino wa mapira ndipo nthawi zambiri umakhala woyera, wachikasu, wotuwa, kapenanso wofiirira. Mbewu ndi zina zazikulu kwambiri za 3-5 millimeters.
• Manyowamapira ali ndi mithunzi ingapo, kuphatikiza yoyera, yachikasu, ndi yofiira, ndipo nthawi zambiri amakhala pafupifupi mamilimita 4-6. 
• Chala (ragi) nthawi zambiri imakhala yofiirira, ndipo ndi yaying'ono, mamilimita 1-2 okha pambewu iliyonse.
• Foxtail njere zake zimakhala zazitali pafupifupi mamilimita 2-3, ndipo zimatha kukhala zofiira ndi zakuda mpaka zoyera kapena zachikasu.
• Mapira njere za mapira ndi pafupifupi mamilimita atatu utali ndi mizere yoyenda utali wake. Zitha kukhala zoyera, zachikasu, kapena zofiirira. 

Mapira ang'onoang'ono:

• Pang'ono mbewu za mapira ndizotalika pafupifupi 2-3 millimeters, ndipo zimabwera mumithunzi ya imvi ndi yoyera.
• Barnyard mapira amabweranso mumithunzi ya imvi ndi yoyera, ndipo amatalika pafupifupi mamilimita atatu.
• Kodi Mbewu zimasiyana kuchokera kukuda mpaka zofiirira, ndipo njere zake zimakhala zazitali mamilimita 3-4.
• Browntop njere zake zimakhala zoyera mpaka 4-5 mm kutalika.

Ubwino wa Millet

Mapira ndi wolemera niacin, yomwe ndi yofunikira pakhungu lathanzi komanso ziwalo. Lilinso ndi beta-carotene, makamaka mbewu zamtundu wakuda, zomwe zimasandulika kukhala vitamini A, zimathandiza thupi lanu kulimbana ndi ma free radicals, ndikuthandizira chitetezo chanu cha mthupi.

Mapira alinso ndi maubwino ena azaumoyo: 

Amayendetsa shuga m'magazi

Millet ndi zakudya zotsika kwambiri za glycemic index (GI) ndipo zimathandizira kuti shuga asamasefuke mukatha kudya. Iwo ali carbs Sitimagaya zomwe zimathandizira kuwongolera shuga wamagazi, kuphatikiza ma fiber, ndi ma polysaccharides osawota, kotero mapira ndi tirigu wabwino, makamaka ngati muli ndi matenda a shuga amtundu wa 2.

Imalimbitsa thanzi la m'mimba

Mapira ali ndi michere yambiri yazakudya, yosungunuka komanso yosasungunuka. Ulusi wosasungunuka ndi prebiotic, kutanthauza kuti umathandizira mabakiteriya abwino m'matumbo anu. Ulusiwu umawonjezeranso kuchuluka kwa poop, kukuthandizani kuti mukhale pafupipafupi komanso kuchepetsa chiopsezo cha khansa ya m'matumbo. 

Kuteteza mtima wanu

Mapira amakhala odzaza ndi ulusi wosungunuka, womwe umatsekereza mafuta m'matumbo anu ndipo ukhoza kutsitsa cholesterol m'magazi anu. Izi zingathandize kuchepetsa mwayi wanu atherosclerosis, kapena matenda a mtima. Mapira ndi magwero abwino a magnesium, nawonso, omwe angateteze kulephera kwa mtima.

Imalimbikitsa anti-kukalamba 

Momwe thupi lanu limasinthira shuga ndizomwe zimapangitsa kuti mukalamba. Mapira ali odzaza ndi ma tannins, phytates, ndi phenols omwe amathandiza kuteteza maselo anu ku zowonongeka ndi matenda omwe angakhalepo monga kuthamanga kwa magazi, shuga, ndi cholesterol. 

Amamanga maselo athanzi

Mapira a chala ndi gwero labwino kwambiri la mavitamini a B, omwe amathandizira pa chilichonse kuyambira muubongo mpaka kugawanika kwa maselo athanzi. Mufunika vitamini B9, yemwe amadziwikanso kuti folate, kupanga maselo ofiira athanzi.

Xiaomi 2.5kg

Chakudya cha Mapira

Mapira ali ndi mapuloteni ambiri ndi calcium ndipo ali ndi ma amino acid ofunika kwambiri kuposa mbewu zina zambiri. 

Ndiwonso gwero labwino kwambiri la:

• Vitamini A
• Vitamini B
• Phosphorous
• Potaziyamu
• Antioxidants
• Niacin
• Chitsulo

Zakudya pa kutumikira

Kotala-kapu ya mapira youma ili ndi:

• Zopatsa mphamvu: 189
• Mapuloteni: 5.5 magalamu
• Mafuta: 2 magalamu
• Zakudya zopatsa mphamvu: 36.5 g
• CHIKWANGWANI: 4.25 magalamu
• Shuga: Osakwana 1 gramu
• Sodium: 2.5 milligrams

Makulidwe agawo 

Monga mbewu zina, monga tirigu kapena chimanga, mapira si chakudya chochepa kwambiri, choncho idyani moyenera. Chidutswa chimodzi cha mapira ophika ndi pafupifupi 1 chikho. Mapira amakula akaphikidwa, choncho samalani ndi kuchuluka kwa zomwe mukutumikira. 

Momwe Mungaphike Mapira

Mutha kugula mapira m'masitolo ogulitsa, m'masitolo azaumoyo, komanso pa intaneti. Amagulitsidwa zowuma, zotumbidwa, kapena zosiyidwa ngati ufa.

Mapira wouma amatha kuphikidwa ngati couscous kapena quinoa. Ufa wa mapira ndi wabwino m'malo mwa ufa wa tirigu. Mutha kudya mapira monga chokhwasula-khwasula kapena kugwiritsa ntchito m'malo mwa phala la mpunga. 

Kuti muphike mapira, phatikizani makapu 2 amadzi ndi 1 chikho cha mapira mumphika waung'ono. Bweretsani kusakaniza kwa chithupsa, kenaka chepetsani kutentha ndikusiyani kuti chiyimire ndi chivindikiro kwa mphindi 15 (kapena mpaka mapira atenga madzi ambiri). Chotsani poto pamoto ndikusiyani kwa mphindi 10 ndi chivindikiro mpaka mapira amwe madzi otsala. 

Zilowerereni mbewuzo m'madzi kwa maola angapo musanaziphike. Izi zithandiza kuchepetsa ena mwa mbewu. phytic acid, yomwe ingakupangitseni kulephera kuyamwa zakudya zina. Kuti mumve kukoma kwa nuttier, ikani mapira mumphika kwa mphindi zingapo musanaphike. 

Yesani malingaliro awa powonjezera mapira pazakudya zanu:

• Kuphika mkate ndi ufa wa mapira.
• Yesani mapira ndi bowa risotto.
• Gwiritsani ntchito mapira monga kudzaza kwa biringanya zoyikapo zinthu mkati.
• Sakanizani ufa wa mapira mu mtanda wa waffles.
• Akamwe zoziziritsa kukhosi pa mapira odzitukumula m'malo mwake Mbuliwuli.
• Onjezani mapira okazinga kuti muphwanye ku saladi yanu.
• Konzani mapira kapena mphodza.