Chinorwe
Pezani Zopindulitsa paumoyo wa mapira. Onjezani njere zathanzi izi zimathandizira kusokonezeka kwa mitsempha yamagazi, kuchepa thupi, khansa ya m'matumbo. Millet imathandizira Kuthamanga kwa magazi, kupewa matenda a Celiac, matenda a shuga, gwero labwino la antioxidants, kumathandiza kuchepetsa kuchepa kwa minofu, zothandizira kugona zimathandiza kuthetsa kupweteka kwa msambo, kumathandizira kupanga mkaka wa m'mawere, kumapangitsa kuti khungu likhale losalala.
Millet ndi gulu la udzu wosiyanasiyana wosiyanasiyana, womwe umamera padziko lonse lapansi ngati mbewu zambewu kapena mbewu za chakudya cha anthu komanso ngati chakudya. Ku India, mapira adatchulidwa m'malemba akale kwambiri a Yajurveda, omwe amazindikiritsa mchira wa nkhandwe. mapira (priyangava), Barnyard mapira (aanava) ndi black finger mapira (shyaamaka), motero kusonyeza kuti kumwa mapira kunali kofala kwambiri, kuyambira kale ku Indian Bronze Age (4,500BC). Mapira samasowa michere yofunika kwambiri mthupi la munthu.
Mapira imawerengedwa padziko lonse lapansi kuti ipereke chakudya chofunikira kumayiko ambiri omwe akutukuka kumene. Ma gramu 100 aliwonse a mapira amakhala ndi mphamvu zopatsa mphamvu 378, magalamu 4.2 amafuta okwana 0,7 magalamu, ma carbohydrate onse ndi magalamu 73, ulusi wazakudya ndi magalamu 8.5, mapuloteni zomwe zili ndi 11 magalamu, folate ndi 85 mcg, niacin 4.720 mg, Pantothenic Asidi ndi 0.848 mg, Riboflavin ndi 0.290 mg, Thiamine ndi 0.421 mg, Vitamini B6 ndi 0.384 mg, Vitamini E 0.05 mg, Tocopherol alpha ndi 0.05 mg, Vitamini K ndi 0.9 mcg, Kashiamu ndi 1%, Chitsulo zomwe zili ndi 17%, Copper ndi 38%, Magnesium 28%, Manganese 82%, Phosphorus 28%, Potaziyamu ndi 4%, Selenium ndi 4%, Zinc ndi 11%.
Kugwiritsa ntchito mapira zambiri zimathandiza kuchepetsa milingo ya triglyceride m'thupi. Amafewetsa magazi kuti ateteze kugwa kwa mapulateleti a magazi, motero amachepetsa chiopsezo cha stroke ndi matenda a mtima.
Mapira ali ndi tryptophan, amino acid yomwe imachepetsa chilakolako cha kudya komanso imathandiza kuchepetsa kulemera. Imagaya pang'onopang'ono ndipo imasunga m'mimba modzaza kwa nthawi yayitali. Mapira ali ndi ulusi wambiri ndipo amakhutitsa njala mwachangu, kupewa kudya kwambiri. Anthu omwe akufuna kuchepetsa thupi ayenera kuphatikiza mapira muzakudya zawo zazikulu. Mitundu yosiyanasiyana ya mapira ilipo pakuchepetsa thupi monga foxtail mapira, Kodo mapira, mapira chala, ndi ngale. Mutha kupanga maphikidwe amitundu yosiyanasiyana pogwiritsa ntchito mapira popanda kusokoneza kukoma.
Foxtail Millet ili ndi ulusi komanso phytonutrients, kuphatikiza komwe kumakhulupirira kuti kumachepetsa chiopsezo chokhala ndi khansa ya m'matumbo. Lignan, phytonutrient mu mapira, imasinthidwa kukhala mammalian lignan m'matumbo omwe amateteza ku mapira. khansa ya m'mawere. M'malo mwake, kumwa mapira kumatha kuchepetsa chiopsezo chokhala ndi khansa ya m'mawere ndi 50%.
Magnesium yomwe ili mu mapira yomwe imatsitsimutsa minofu yomwe ili mkati mwa khoma la mitsempha, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi. Mapira amachepetsanso kuopsa kwa mphumu ndi pafupipafupi migraines.
Celiac ndi matenda omwe amawononga matumbo aang'ono komanso amasokoneza kuyamwa kwa zakudya kuchokera ku chakudya. Anthu omwe ali ndi matendawa sangathe kulekerera gluten. Akhoza kuyamba kuphatikiza mapira mu zawo zakudya chifukwa alibe gluteni kwathunthu.
Kutsika kwa glycemic index mu mapira kumachepetsa kagayidwe kachakudya ndikusunga magazi shuga mlingo pa chiŵerengero chokhazikika. Millet imawonjezera chidwi cha insulin kwa anthu omwe ali ndi matenda a shuga komanso imathandizira kuwongolera kuchuluka kwa shuga kwa omwe alibe matenda a shuga makamaka mtundu wa 2 shuga.
Kuchuluka kwa ma antioxidants omwe amapezeka mu mapira amalimbana ndi ma free radicals omwe amapezeka m'thupi omwe amachepetsa ukalamba.
Millet ndi mbewu za protein yambiri ndipo zimakhala lysine, amino acid yomwe imachepetsa kuwonongeka kwa minofu ndikuthandizira kupanga minofu yowonda.
Tryptophan mu mapira amakweza mulingo wa serotonin m'thupi womwe umathandizira kuchepetsa nkhawa. Kapu ya phala la mapira usiku uliwonse ingathandize kupeza tulo tabwino komanso mwamtendere.
Chifukwa cha kuchuluka kwake magnesium, mapira ndi chakudya chabwino kwa amayi omwe amavutika ndi ululu wosaneneka komanso kukokana pa nthawi ya kusamba.
Wapakati ndipo amayi oyamwitsa amalangizidwa kuti adye Ragi wambiri kuti awonjezere kupanga mkaka wa m'mawere m'thupi mwawo. Zimenezi zimathandiza mayi kudyetsa mwanayo kwa nthawi yaitali.
Mapira ndi wolemera amino zidulo kuyitanidwa L-lysine ndi L-proline. Mapira amathandiza kupanga collagen m'thupi, chinthu chomwe chimapangitsa khungu kukhala lopangidwa ndi khungu. Chifukwa chake, kudya mapira kumalimbitsa mulingo wa collagen kuti khungu lizitha kukhazikika komanso kuti lisamavutike kwambiri. makwinya.
