Khitchini yaku India yakhala ndi zakudya zosiyanasiyana zopatsa thanzi - mapira kukhala amodzi mwaiwo!

Mapira ndi njere zopanda gluteni zomwe zimatha kusinthidwa kukhala zokometsera zokoma, phala la gooey, yummy idlis, buledi wofiyira ndi zina zambiri!

Kodi Millet ndi chiyani?

Maonekedwe ang'onoang'ono a chimanga awa ndi a banja la udzu la Poaceae. Amaonedwa kuti ndizofunikira kwambiri pazakudya zambiri, mapira amagwiritsidwa ntchito kumera kuthengo ku Asia ndi Africa. Masiku ano, mbewu zomwe zili ndi michere yambiri zimalimidwa ku Asia, Europe ndi Africa.

Ngakhale mwaukadaulo ndi njere, mapira amalembedwa ngati njere. Chomera makamaka m'maiko omwe akutukuka kumene, mbewuyi imatha kukula m'malo ovuta, owuma komanso owuma. India yekha amalima matani 8 miliyoni a mapira, kutsatiridwa ndi China ndi Africa. Ndiwochulukira mu fiber, mchere, michere, chakudya, mavitamini, ndi ma organic compounds. 

Kodi Ubwino Waumoyo wa Millet ndi Chiyani?

Mapira ali ndi zinthu zofunika monga phosphorous, fiber, mapuloteni, potaziyamu, magnesium, mkuwa, ndi manganese. Amadzazidwanso ndi antioxidants, saponins, anthocyanins, lignans, ndi flavonoids, zomwe zimapatsa thanzi labwino. Mapira alibe gilateni; chifukwa chake, ndiwoyenera kwa anthu omwe ali ndi vuto la gluten komanso matenda a celiac.

Tiyeni tiwone ubwino wa thanzi la mapira ndi chifukwa chake zimadziwika kuti ndizoyenera kukhala nazo zaka chikwi:

1. Imalinganiza Milingo Yanu ya Glucose

   Mapira ali ndi index yotsika ya glycemic, chifukwa chake amawongolera kuchuluka kwa shuga m'magazi anu. Mndandanda wa glycemic ndi chida chowerengera zakudya zomwe zili ndi chakudya. Zimasonyeza momwe chakudyacho chidzakhudzire shuga wanu wamagazi.
   
   Chakudya chilichonse chokhala ndi carb chomwe chimaphwanyidwa mwachangu chimayambitsa kukwera mwachangu kwa glucose m'magazi anu. Kuti mukhale ndi chakudya chokwanira, nthawi zonse muyenera kuphatikiza zakudya zotsika za GI monga mapira muzakudya zanu. Odwala matenda a shuga omwe amalangizidwa kuti apewe kuchuluka kwa shuga m'magazi mwadzidzidzi amatha kupindula kwambiri pophatikiza mapira pazakudya zawo zanthawi zonse.
   
   

2. Zothandizira pakuchepetsa thupi

   Mapira amadziwika kuti amachepetsa BMI yanu. Popeza ali ndi ma calories otsika komanso ochuluka kwambiri mu magnesium, bioactive compounds, fibre, minerals, ndi mavitamini, mapira ndi gawo lofunikira paulendo wanu wochepetsa thupi. Kuphatikizira tirigu wopanda gluteni komanso kuchita masewera olimbitsa thupi moyenera komanso zakudya zopatsa thanzi paulendo wanu wochepetsa thupi.
   
   

3. Xiaomi 2.5kg

4. 

5. Imasunga Mtima Wanu Pamawonekedwe Abwino

   Mapira ali ndi ma antioxidants monga anthocyanidins, beta-glucans, policosanols, tannins, flavonoids, ndi lignans. Amachepetsa cholesterol yanu ya LDL kukuthandizani kukhalabe ndi mitsempha yathanzi yamagazi, kutsekeka bwino ndikuchepetsa chiopsezo chokhala ndi matenda amtima kapena sitiroko.
   
   

6. Kulimbana ndi Maselo a Khansa

   Peroxidase imapezeka m'magazi mapira a nkhandwe nkhokwe yawonetsedwa kuti imalepheretsa kukula kwa ma cell a khansa ya m'matumbo komanso kupondereza mapangidwe a maselo a khansa pachiwindi ndi mabere popanda kuwononga maselo abwinobwino.
   
   

7. Imalimbikitsa Digestion

   Ulusi wamafuta mu mapira umadziwika kuti umathandizira kagayidwe kanu polimbana ndi kudzimbidwa, kukokana, kutupa, kufupika, komanso kuwongolera kayendedwe ka matumbo. Izi zimakulitsa thanzi la chiwalo cha impso zanu, chiwindi, ndi chitetezo chamthupi.
   
   

8. Amapereka Mafupa Amphamvu

   Popeza mapira amakhala ndi mavitamini ofunikira, mchere, chitsulo, zinki, manganese, potaziyamu, magnesium, mkuwa, ndi calcium, amadziwika kuti ndiwo mphamvu yazakudya zolimbitsa mafupa. Inde, kudya mapira kamodzi sikungapangitse mafupa anu kukhala abwino, koma kuphatikiza mapira pazakudya zanu zatsiku ndi tsiku kudzakuthandizani!
   
   

9. Imalimbitsa Mtima Wanu

   Magnesium imayang'anira kuthamanga kwa mtima wanu. Ndipo popeza mapira amakhala ndi magnesium yokwanira, amathandizira kugunda kwa mtima wanu pafupipafupi, kukweza mapuloteni adiponectin ndikuteteza minofu yanu yamtima.
   
   Kuphatikiza apo, ili ndi mavitamini omwe ali opindulitsa pakuwongolera cholesterol yayikulu, yomwe imakhudza thanzi la mtima wanu.
   
   

10. Amagwira ntchito ngati Anti-kukalamba

    Kukhalapo kwa ma amino acid monga L-proline ndi L-lysine kumapanga collagen yomwe imapatsa khungu lanu mawonekedwe. Mukayamba kudya mapira pafupipafupi, mapangidwe a collagen amawonjezeka. Izi zidzathandiza kuti khungu likhale lolimba, kuchepetsa makwinya, ndikuletsa kukalamba.

Zowona za Millet Nutritional

Pali mitundu yosiyanasiyana ya mapira, kotero kuti zakudya zamtundu uliwonse zimasiyana pang'ono, koma mutha kupeza lingaliro lazakudya zake kuchokera pamagawo omwe ali pansipa:

• Zakudya: 65-75%
• Mapuloteni: 7-12%
• Zakudya za fiber: 15-20%
• Mafuta: 2-5%
• Magnesium: 10% ya mtengo watsiku ndi tsiku 
• Manganese: 13% ya mtengo watsiku ndi tsiku 
• Phosphorous: 8% ya mtengo watsiku ndi tsiku 
• Copper: 17% ya mtengo watsiku ndi tsiku

Mitundu Yosiyanasiyana ya Millet

Pali mitundu 10 ya mapira yomwe ilipo pamsika. Zomwe zalembedwa pansipa:

1. Foxtail Millet
2. Mapira a Chala
3. Pearl Millet
4. Mapira a Buckwheat
5. Mapira Wamng'ono 
6. Kodi Millet
7. Barnyard Millet 
8. Mapira a Mapira
9. Amaranth Millet
10. Mapira a Broomcorn

Chifukwa Chake Muyenera Kupanga Mapira Kukhala Gawo Lazakudya Zanu

Mapira ali ndi michere yambiri yomwe imafunikira kulimbikitsa kagayidwe, kuthandizira kuchepetsa thupi, kukhala ndi thanzi labwino la mtima, ndikuwongolera kuthamanga kwa magazi ndi matenda a shuga. Chifukwa chake, kuwawonjezera pazakudya zanu ndi chisankho chanzeru! Tili ndi ma millet apamwamba kwambiri omwe mungagulitseko.