Ngati kabati yanu kapena pantry yanu ili ndi zakudya zathanzi monga mpunga wabulauni, quinoa, ndi oats, ndizo zabwino! Koma ngati simunayesepo mapira, njere yodziwika kwambiri yomwe yakhala ikuyang'aniridwa kwambiri chifukwa cha thanzi lake komanso ubwino wa chilengedwe, tsopano ikhoza kukhala nthawi yabwino yogula zina pamsika wanu kapena pa intaneti ndikuyesa.

Izi zopatsa thanzi mbewu zonse zasonyezedwa kuti zimapereka ubwino wambiri wathanzi, kuphatikizapo kuwongolera bwino shuga wamagazi ndi cholesterol ndi kuchuluka antioxidant ntchito. Werengani kuti mudziwe momwe mapira angakuthandizireni kukhala ndi thanzi labwino, momwe mungaphatikizire muzakudya zanu, ndi zomwe muyenera kudziwa za njira zabwino komanso zotetezeka zopezera phindu lalikulu kuchokera ku njere zakalezi.

Mawu akuti “mapira” sakutanthauza mtundu umodzi wa njere koma mitundu ingapo ya udzu umene umabzalidwa kaamba ka mbewu zawo zodyedwa, malinga ndi kunena kwa Britannica. Ngakhale mapira sangadziwike kwambiri monga mbewu zina, akhalapo kwa nthawi yayitali kwambiri. Chakudya chokhuthalachi ndi chimodzi mwa mbewu zakale kwambiri padziko lonse lapansi, ndipo chapezeka m'malo ofukula mabwinja ku Asia ndi Africa omwe ali ndi zaka zopitilira 7,500, malinga ndi Oldways Whole Grains Council, gulu la ogula osapindula lomwe limayesetsa kukulitsa kumvetsetsa kwa ogula ndikudya mbewu zonse kuti akhale ndi thanzi labwino.

Xiaomi 2.5kg

Masiku ano, mapira ndi chinthu chofunikira kwambiri pazakudya zachikhalidwe padziko lonse lapansi, kuphatikiza chilichonse kuyambira phala ndi buledi mpaka zakumwa zotupitsa. Ndipo chifukwa alibe gluteni, ufa wa mapira umagwiritsidwanso ntchito popanga zinthu zopanda gluteni. Amagwiritsidwanso ntchito kwambiri ngati chakudya cha ziweto zoweta kapena ngati mbalame za mbalame, malinga ndi Oldways.

Chifukwa chakuti mapira ndi mbewu zolimba, zosasamalidwa bwino zomwe zimakula mofulumira (pafupifupi theka la nthawi imene tirigu ndi mpunga zimatengera kuti zikhwime) ndipo zimatha kumera bwino m’nthaka yabwino, nyengo youma, ndi nyengo ya chilala, zakhala zikuchirikizidwa kukhala mbewu yabwino. chuma chamtengo wapatali chomwe chingathe kuthana ndi njala ndi kuperewera kwa zakudya m'thupi m'madera omwe ali pachiopsezo cha kusintha kwa nyengo ndi zachilengedwe zochepa, malinga ndi Oldways.

Mu 2023, a Bungwe la Food and Agricultural Organisation (FAO) a bungwe la United Nations anatcha chaka chimenecho “Chaka Chapadziko Lonse cha Millet” monga njira yosonyezera kufunika kwa mapira pa chakudya chapadziko lonse.

Ndiye ndithudi pali ubwino wochuluka wa thanzi womwe wakhala ukugwirizana ndi kudya mapira. “Ndi njere zonse, motero zili ndi chakudya chochuluka chamafuta ambiri, komanso ndi gwero labwino la mapuloteni,” akutero. John "Wesley" McWhorter, DrPH, RDN, wolankhulira dziko lonse la Academy of Nutrition and Dietetics, mkulu wa mankhwala a moyo wa Suvida Healthcare, ndi katswiri wophika.

Kafukufuku Zimasonyeza kuti mapira amatha kugwira ntchito yoyendetsa matumbo, kuwongolera shuga wamagazi ndi cholesterol, komanso kukhala ndi thanzi lamatumbo. Maphunziro awonetsanso kuti mapira ali ndi ma antioxidants ambiri, zomwe zimapangitsa kuti akhale opatsa thanzi komanso chakudya chomwe chingachepetse chiopsezo cha khansa mwa anthu.