Mapira omwe ndi ofunika kwambiri pazakudya zambiri padziko lonse lapansi, amamera kutchire ku Africa kwa zaka mazana ambiri asanalimidwe ndi anthu. Kuphatikiza pa kukhala ndi michere yambiri, imakula bwino m'madera ozizira, owuma ndipo imatha kukolola mkati mwa masiku 70 kuchokera kubzala. Ngakhale kuti yalimidwa makamaka ku Africa, Asia, ndi ku Ulaya, ikukhala yotchuka kwambiri m’mayiko a Kumadzulo.

Mapira nthawi zambiri amanenedwa ngati njere zakale, ngakhale mwaukadaulo ndi njere. Palibe tanthauzo lovomerezeka la mawu akuti "njere zakale," koma Bungwe Lambewu Zonse zikuphatikizapo m'gulu limeneli mbewu zomwe sizinasinthe kwenikweni m'zaka mazana angapo apitawa. Quinoa, mbewu ya chia, ndi buckwheat zonse zimatengedwa ngati mbewu zakale pomwe mitundu yamakono ya tirigu siili.

Ngakhale mwaukadaulo njere, mapira amapereka ubwino wofanana paumoyo wa mbewu zina ndipo amatha kukonzedwa mwanjira zambiri zomwezo. Zikuwoneka ngati ma pellets achikasu a mbewu ya mbalame (yomwe ili, imodzi mwa njira zomwe amagwiritsidwa ntchito) koma amaphika mu njere yanthete yomwe imakhala ndi chimanga chochepa. Ili ndi michere yambiri ndipo imapereka zinthu zambiri zoteteza mtima kuphatikiza zina phindu. Kuphatikiza apo, ndichinthu chapadera chomwe chingathandize kuwonjezera zokometsera zosiyanasiyana pazakudya zanu zopanda gluteni.

Kodi Ubwino wa Mapira Paumoyo wa Anthu Ndi Chiyani?

Kapu ya mapira ophika imakhala ndi zopatsa mphamvu 207 zokhala ndi mapuloteni opitilira 6 magalamu, 2 magalamu a ulusi wazakudya, ndi mafuta osakwana 2 magalamu. Lili ndi mchere wambiri monga calcium, mkuwa, chitsulo, magnesium, phosphorous, potaziyamu, ndi selenium komanso mavitamini ofunikira monga folate, pantothenic acid, niacin, riboflavin, ndi Mavitamini B6, C, E, ndi K.

Ubwino wambiri paumoyo wa mapira umakhala wokhudzana ndi kuchuluka kwa fiber. Mwachitsanzo, kuchuluka kwa ulusi wopezeka mu mapira kungathandize kuchepetsa low-density lipoprotein (LDL) kapena cholesterol "yoyipa" pomwe kulimbikitsa high-density lipoprotein (HDL) kapena "zabwino" cholesterol. Kuphatikiza pa kuwongolera kuchuluka kwa cholesterol, ulusi wa mapira umathandizira thanzi la mtima mwa kuchepetsa kuthamanga kwa magazi ndipo, potero, amachepetsa chiopsezo cha matenda a mtima ndi sitiroko.

Nawa chidule cha zina mwazaumoyo zomwe ma millet angapereke:

• Ndi 9 magalamu a CHIKWANGWANI pa magalamu 100 otumikira, mapira amathandizira chimbudzi chathanzi komanso chanthawi zonse. Zingathandizenso kuthetsa nkhani monga kutsekula m'mimba ndikuthandizira kumera kwamatumbo athanzi kuti mupewe zilonda zam'mimba ndikuchepetsa chiopsezo cha khansa ya m'matumbo.
• Mapira ali ndi makatekini ambiri monga quercetin zomwe zimawonjezera ntchito ya chiwindi ndi impso. Ziwalozi ndizofunikira kuti thupi lichotse poizoni.
• Ma magnesium omwe ali mu mapira amapereka maubwino osiyanasiyana kuphatikiza kuwongolera chidwi cha insulin kuti ateteze mtundu wachiwiri matenda a shuga.
• Mapira ali ndi zambiri antioxidants kuphatikizapo selenium, quercetin, ndi pantothenic acid zomwe zimateteza thupi kuti lisawonongeke zowonongeka komanso kupsinjika kwa okosijeni, zomwe zimathandiza kupewa matenda ambiri osatha.
• Wolemera mkati chitsulo komanso folate ndi folic acid, mapira amathandiza kupewa kuchepa kwa magazi m'thupi mwa kuthandizira mapangidwe a maselo ofiira a m'magazi ndi kusunga hemoglobini yokwanira.
• Phosphorous yomwe ili mu mapira imathandizira mapangidwe a maselo, minyewa, ndi mafupa, zomwe zimathandiza kuti thupi lizikonza lokha - phosphorous ndi gawo lofunikira kwambiri mu dongosolo lamanjenje.
• Ndi zambiri ulusi wosasungunuka, mapira amalepheretsa mapangidwe a ndulu pochepetsa nthawi yodutsa m'matumbo - amachepetsanso kutulutsa kwa bile acid komwe kumadziwika kuti kumathandizira kupanga ndulu.

Ngati mukufuna kusangalala ndi thanzi labwino la mapira, n'zosavuta kuphatikiza njere zakalezi muzakudya zanu. Zitha kutenthedwa ngati mpunga, zophikidwa mu risotto, zoponyedwa ndi veggies mu saladi, kapena zokongoletsedwa ndi zokometsera zokha.

Xiaomi 2.5kg

Malangizo Ophikira Mapira

Mapira amaphika mumbewu zazing'ono, zofewa, choncho zimagwira ntchito bwino mu maphikidwe osiyanasiyana kapena ngati mbale yodziyimira yokha. Choyenera kukumbukira pophika mapira ndikuti timikanda tating'onoting'ono tachikasu ndi kwambiri kuphika mwachangu chifukwa ndi ang'onoang'ono, choncho muyenera kusamala kwambiri pokonza njerezi kuti musapse. Nayi njira yosavuta yopangira mapira opepuka, okonzeka kudyedwa:

Zosakaniza:

• 1 chikho cha mapira osaphika
• 2 makapu masamba msuzi (kapena madzi)
• ¼ supuni ya tiyi mchere
• Supuni 1 batala

Malangizo:

1. Kutenthetsa mapira osaphika mu poto yaikulu, youma pamwamba pa kutentha kwapakati ndi toast kwa mphindi 4 mpaka 5 mpaka atembenuke mtundu wa golide-bulauni.
2. Sakanizani msuzi wa masamba ndi mchere ndikubweretsa madziwo ku chithupsa pa kutentha kwakukulu.
3. Chepetsani kutentha pang'ono ndikuyambitsa batala ndikuphimba poto.
4. Simmer mpaka njere za mapira zimwe madzi ambiri, pafupifupi mphindi 15 - pewani kusonkhezera kwambiri kapena kukweza chivindikiro nthawi zambiri.
5. Chotsani kutentha ndikuyima, yophimbidwa, kwa mphindi 10 mpaka madzi ena onse atengeka.
6. Phulani mapira ndi mphanda ndikusintha zokometsera kuti zilawe. Kutumikira otentha.

Mukudabwa momwe mungagwiritsire ntchito mapira pophika opanda gluteni? Yesani kuponya mapira woziziritsa ndi zitsamba zatsopano ndi masamba odulidwa kuti mupange saladi yokoma yachilimwe. Kapena, kuti musankhe chakudya chokoma, pangani mapira anu a mapira ndi mapira ophika (pogwiritsa ntchito malangizo omwe ali pamwambawa) ndi zamasamba zomwe mumakonda, kenaka perekani toasted. Mabuzi a Hamburger a Schär Gluten. Nayi njira yachangu komanso yosavuta:

Zosakaniza:

• Supuni 1 ya mafuta a azitona
• 1 anyezi ang'onoang'ono achikasu, odulidwa
• 2 cloves minced adyo
• 2 zukini kakang'ono, odulidwa
• 1 karoti wamkulu, peeled ndi kudula
• 2 makapu ophika mapira
• Mchere ndi tsabola, kulawa
• 1 supuni ya tiyi ya chitowe
• ½ tsp chili powder
• kutsina cayenne (ngati mukufuna)
• 1 ½ makapu ufa wopanda gilateni