United Nations yalengeza kuti 2023 ndi chaka Chaka Chapadziko Lonse cha Millet, kotero pali mwayi wabwino kuti mukuwona zambiri maphikidwe a mapira ndikuwona mapira pazakudya zodyeramo. Chifukwa chiyani mapira adzipezera okha chaka? Malinga ndi a Malinga ndi UN, mapira akhala mbali yofunika kwambiri ya chikhalidwe cha anthu kwazaka zambiri. Amadyedwa ku sub-Saharan Africa ndi Asia, komwe alimi odziimira okha akupitiriza kulima mbewu. Kuphatikiza apo, mapira amatha kuchita bwino pakagwa chilala komanso kutentha, zomwe zimapangitsa kulima kwawo kukhala kofunikira kwa anthu amderalo.
Pokondwerera mbewuzi, bungwe la UN likuyembekeza kuthandiza anthu padziko lonse lapansi kuphunzira za ubwino wochititsa chidwi wa thanzi la kudya mapira. Izi zidzawonetsanso kufunika kwa chikhalidwe ndi zakudya za tirigu, ndipo mwachiyembekezo zimalimbikitsa kupanga padziko lonse m'madera omwe amafunikira kwambiri. Ndife mafani a mapira ndipo tikukhulupirira kuti nanunso mudzakhala mutaphunzira chifukwa chake mapira ndi abwino kwa inu, komanso malangizo ophikira ndi kudya mbewu kunyumba.
Kodi Millet ndi Chiyani?
Mapira ndi mbewu za udzu wa chimanga. Mwachikhalidwe amadyedwa ngati tirigu m'madera ambiri a dziko lapansi, kuphatikizapo Africa, China, ndi India. Pali mitundu yambirimbiri ya mapira, ena mwa mitundu yodziwika bwino - yomwe mungapeze m'masitolo akuluakulu ndi malo ogulitsa zakudya zachilengedwe - kuphatikiza manyuchi, mapira a ngale, teff, ndi foni.
Ubwino Waumoyo wa Millet
Amadziwika kuti nutri-cereals, chifukwa chokhala ndi michere yambiri, mapira ndi chimodzi mwazakudya zopatsa thanzi zomwe mungadye. Mbeu zodyedwa zimakhala ndi mapuloteni opangidwa ndi zomera, ma carbohydrate ovuta, fiber, antioxidants, ndi mafuta "abwino". Amakhalanso odzaza ndi mavitamini ndi mchere wofunikira, kuphatikizapo mavitamini a B, calcium, chitsulo, potaziyamu, ndi zinc.
Ulusi womwe uli mu mapira ndiwofunikira kwambiri, chifukwa umaphatikizanso ulusi wosungunuka komanso wosasungunuka, malinga ndi Dana Amaya, RD, katswiri wazakudya wolembetsedwa ku. Chipatala cha Lenox Hill. (Chitsulo chosungunuka chimasungunuka m'madzi, pamene ulusi wosasunthika sutero.) Chingwe chosungunuka ndichofunika kwambiri pa thanzi la mtima, chifukwa chingathandize kuchepetsa cholesterol yamagazi, chomwe chimayambitsa matenda a mtima. Pakadali pano, ulusi wosasungunuka umakhala ngati prebiotic m'thupi, malinga ndi Amaya. Ma prebiotics "amadyetsa" ndikudyetsa mabakiteriya abwino m'matumbo am'mimba, potsirizira pake amathandizira thanzi m'matumbo.
Mu dipatimenti ya antioxidant, mapira akupitilizabe kuba chiwonetserochi. Amaya anati: “Mapira ali ndi phytic acid, tannins, ndi phenol. Antioxidants amateteza maselo kuchokera ku ma radicals aulere komanso kupsinjika kwa okosijeni, zomwe zitha kuchepetsa chiopsezo cha matenda osachiritsika monga mtundu wa 2 shuga, matenda amtima, ndi khansa.
Xiaomi 2.5kg
Momwe Mungaphike Millet Kunyumba
The masitepe ophikira mapira zikufanana ndi za mpunga. Njereyo imatha kuphikidwa pa stovetop kapena mu cooker ya mpunga, molingana ndi McKenzie Johnson, mphunzitsi wophika ku Auguste Escoffier School of Culinary Arts. Mofanana ndi mpunga, sitepe yoyamba ndiyo kusamba mapira; izi zidzachotsa litsiro ndi zinyalala zilizonse, akutero Johnson. Chosankha ndikuwotcha mapira mumphika wowuma (musawonjezere madzi) kapena musupuni ya mafuta, akuti. Ann Ziata, mphunzitsi wophika ku Institute of Culinary Education. Izi zidzawonjezera kununkhira kwachilengedwe kwa mtedzawu. Mapira amakondanso kumamatira, koma kuwotcha kumathandiza kuti mbewuzo zikhale zosiyana, kuonetsetsa kuti mbaleyo ikhale yofewa, malinga ndi akatswiri pa Colorado State University.
Njira ya Stovetop
- Phatikizani 1 chikho mapira ndi makapu 2 madzi kapena msuzi mu poto. Bweretsani kusakaniza kwa chithupsa, kenaka kuchepetsa kutentha kwapansi ndikuphimba mphika.
- Kuphika kwa mphindi 18 mpaka 20, kapena mpaka madzi atengeka ndipo mapira ali ofewa. Sakanizani mapira ndi mphanda ndikutumikira.
Njira Yophikira Mpunga
- Onjezerani 1 chikho mapira, makapu 1 3/4 madzi, ndi mchere wambiri kwa wophika mpunga. Kuphika kwa mphindi pafupifupi 20, mpaka madzi atengeka.
- Tiyeni tikhale kwa mphindi zisanu tisanafufuze ndi foloko ndikutumikira.
Momwe Mungadye Mapira
Perekani mapira monga momwe mumachitira mbewu zina. Ponyani mkati saladi, phatikizani ndi mapuloteni omwe mumawakonda, kapena sakanizani mu supu yamtima. Kupitilira pazakudya zanthawi zonse, mapira amatha kuphikidwa kapena kukazinga mu croquettes kapena burgers wa veggie, akuti Ziata. Mapira amathandiza kumanga zosakaniza pamodzi, makamaka ngati mwalumpha gawo lophika ndi kulola kuti mbewuzo zikhale zomata.
Yesani ufa wa mapira pophika zinthu zopanda gilateni, akutero Johnson-kapena, ngati mukufuna kukoma kwa mtedza pang'ono, muwawaze mu biscuit kapena kumenya mkate wofulumira, akutero Ziata. Mapira atha kugwiritsidwanso ntchito kupanga phala lokoma komanso lotsekemera ngati lathu phala la kadzutsa la mapira ndi chinanazi, kokonati, ndi flaxseed.
Ngati mukufuna kugwiritsa ntchito njere m'maphikidwe anuanu, kumbukirani kuti mapira ali ndi kukoma kokoma pang'ono, akutero Johnson. Kupatsa thanzi kumeneku kumagwirizana makamaka ndi zonunkhira zotentha (ganizirani chitowe ndi coriander), mandimu ndi zest, ndi zitsamba zatsopano monga parsley, cilantro ndi basil. Kuphatikiza apo, mapira ndiwothandiza kwambiri pazipatso zouma (monga zoumba zouma kapena ma apricots zouma), masamba okazinga (monga mbatata, kaloti, ndi beets), ndi mtedza ndi mbewu (monga amondi kapena mpendadzuwa njere), anati Johnson.