Mphuno ndi mphamvu ya zakudya. Amathandizira thanzi lanu ndikuchepetsa thupi, kuphatikiza opanda gluten. 

Millet imapezeka m'mitundu yosiyanasiyana, ndipo iliyonse ili ndi ubwino wake wathanzi. Kudya mapira monga gawo lazakudya zanu zatsiku ndi tsiku ndi lingaliro lakale. Anthu apakati ndi kum'mwera kwa India ankadya mapira tsiku lililonse mpaka Green Revolution inapangitsa kuti mpunga ndi tirigu zitheke. 

Chifukwa cha kuchuluka kwa mpunga ndi tirigu, mapira adakhala kumbuyo kwa zaka zingapo. Komabe, tsopano atenganso udindo wawo kukhitchini ndi mitima ya anthu osamala zaumoyo.

Kodi Millet ndi Chiyani?

Mapira ndi mbewu zolimba komanso zopatsa thanzi kwambiri. Ali ndi mapuloteni, mavitamini, mchere, ndi fiber. Mosiyana ndi mbewu zina, mapira amafuna madzi ochepa komanso chonde cha pansi. Kuthekera kwa mapira kumawayikanso ngati 'njere ya chakudya cha anthu osauka'. Dziko lapansi tsopano likuwona mapira chifukwa cha kuthekera kwawo kwakukulu.

Mutha kugawa ma Millets m'magulu awiri akuluakulu:

1. Njere zamaliseche

Njere zamaliseche zimatchula mapira opanda mankhusu olimba, osagayika, monga Ragi, Jowar, ndi Bajra. Mapirawa safuna kukonzedwa akakolola. Amatha kudyedwa mukangomaliza kuyeretsa. Choncho mapira amenewa amalimidwa kwambiri masiku ano.

2. Njere zouma

Mapira a Foxtail, Mapira aang'ono, ndi mapira a Kodo ndi amtundu wachiwiri uwu. Mitundu iyi imakhala ndi mbeu yosagayika yomwe imayenera kuchotsedwa musanamwe. Kukonza mapira ndi chimodzi mwa zifukwa zomwe zimawapangitsa kuti asatchuke kwambiri.

Mapira ali ndi michere yambiri monga chitsulo, calcium, ndi phosphorous. Komanso, zimatenga nthawi kuti zigayidwe, zomwe sizimayambitsa kuchuluka kwa shuga m'magazi komwe kumalumikizidwa ndi chakudya chosavuta kupukutika. Choncho kuyambitsa mapira muzakudya zanu kungathandize kuchepetsa matenda a shuga. 

5 Mitundu ya Millet

Millet imabwera mosiyanasiyana komanso mosiyanasiyana. Magulu awiri akuluakulu omwe takambiranawa ali ndi mitundu yambiri ya mapira. Tiyeni tiwone zina mwa mitundu iyi pansipa:

1. Foxtail Mapira

Foxtail mapira, kapena mbadwa za Kakum/Kangni. Lili ndi shuga m'magazi olinganiza chakudya chamafuta abwino. Iron ndi calcium zomwe zili mmenemo zimathandizanso kulimbikitsa chitetezo cha mthupi. Kuphatikiza apo, mapira a foxtail amathandizira kuwongolera cholesterol yamagazi ndikuwonjezera kuchuluka kwa cholesterol ya HDL m'thupi lanu.

2. Finger Mapira/Ragi

Ragi ndi dzina lodziwika bwino la mapira a chala. Amagwiritsidwa ntchito ngati phala lathanzi m'malo mwa mpunga ndi tirigu. Ragi alibe gilateni ndipo ali ndi mapuloteni ambiri ndipo amathandizira kukula kwa ubongo pakukula kwa ana.

3. Pearl Mapira/Bajra

Bajra ndi wodzaza ndi michere yambiri. Lili ndi mchere monga calcium ndi magnesium, mapuloteni, fiber, ndi chitsulo. Yesetsani kumwa mapira nthawi zonse kuti muthe kulimbana ndi matenda a shuga a mtundu wachiwiri ndikuthandizira kuchepetsa thupi. 

4. Buckwheat

Pitani ku buckwheat ngati cholinga chanu chachikulu ndikuchepetsa thupi. Zimapangitsa kukhala chakudya chopatsa thanzi cha matenda a shuga, zimathandizira kuchepetsa kuthamanga kwa magazi, komanso zimathandizira thanzi la mtima. Buckwheat imalimbananso ndi matenda monga ndulu, mphumu yaubwana, ndi khansa ya m'mawere.

5. Mapira Waung'ono

Little mapira ndi njira yabwino kwambiri kwa iwo omwe akufuna kuchepetsa thupi. Mukhoza kudya ngati mpunga wolowa m'malo. Ili ndi fiber yambiri ndipo imakhala ndi mchere wambiri monga potaziyamu, zinc, iron, ndi calcium. Imadzazanso ndi thanzi labwino la vitamini B ndipo imagwira ntchito ngati antioxidant m'thupi lanu.

7 Ubwino Wotsimikiziridwa Waumoyo wa Millet

1. Thandizo Kuchepetsa Kuwonda

Mapira ali ndi mapuloteni ambiri ndi fiber, zakudya ziwiri zofunika kuti muchepetse thupi. Amathandizira kuti m'mimba mukhale odzaza kwa nthawi yayitali komanso kuchepetsa chizolowezi chodya zakudya zosayenera pakati pa chakudya. Izi zimathandizira kukhetsa ma kilos owonjezera popanda kusokoneza zakudya.

2. Sungani Miyezo Yanu Ya Shuga Yamagazi Otsika

Malinga ndi a meta-analysis, kumwa mapira kumachepetsa kuchuluka kwa kusinthasintha kwa shuga m'magazi. Millet ndi otsika glycemic index. Choncho kumwa mapira nthawi zonse kumachepetsa chiopsezo chokhala ndi matenda a shuga. Zimathandizanso kukhazikika kwa shuga m'magazi mwa odwala matenda ashuga.

3. Limbikitsani Chitetezo

Kafukufuku akuti kudya mapira, zazikulu ndi zazing'ono ndizopindulitsa pakumanga chitetezo chokwanira. Kudya zakudya zomanga thupi kumapangitsa kuti chitetezo cha mthupi chitetezeke.

Millet pokhala gwero lalikulu la mapuloteni angathandize kukulitsa ndi kulimbikitsa chitetezo chathu cha mthupi. Kutetezedwa kwamphamvu kumatanthauza mwayi wochepa woti mutenge matenda.

4. Chepetsani Kuopsa kwa Mitsempha ya Mtima

Millet imakhala ndi mafuta ofunikira, omwe amapereka matupi athu ndi mafuta abwino. Izi zimalepheretsa kusungidwa kwamafuta ochulukirapo komanso zimachepetsa mwayi wokhala ndi cholesterol yayikulu, sitiroko, ndi zovuta zina zamtima monga zanenedwa ndi izi. kuphunzira. 

Potaziyamu yomwe ili m'mapira imayang'anira kuthamanga kwa magazi ndikuwongolera kayendedwe kake ka magazi.

Xiaomi 2.5kg

5. Amateteza Matenda a Chifuwa

Magnesium yomwe ili mu mapira imatha kuchepetsa kuchuluka kwa mutu waching'alang'ala. Zingathenso kuchepetsa kuopsa kwa madandaulo anu a mphumu.

Chifukwa chake, mosiyana ndi tirigu, alibe zoletsa zomwe zimayambitsa mphumu ndi kupuma.

6. Aids Digestion

Millet ndi gwero lolemera la fiber lomwe limapindulitsa chimbudzi pochepetsa kutupa, gasi, kukokana, ndi kudzimbidwa. Kuphatikiza apo, kugaya bwino kumapangitsa kuti zinthu zikhale ngati khansa ya m'mimba / m'mimba komanso matenda a impso / chiwindi.

7. Amagwira ntchito ngati Antioxidant

Mapira amathandiza thupi lanu kuti liwonongeke chifukwa cha antioxidant katundu; Quercetin, curcumin, ellagic acid, ndi makatekini ena ofunika amachotsa poizoni m'thupi lanu ndikuchepetsa mphamvu ya ziwalo zanu.

Chidule

Mapira ali ndi michere yambiri yothandiza, monga phosphorous, magnesium, mkuwa, ndi manganese. Kuwaphatikizira muzakudya zanu kumatha kukhala ndi maubwino osiyanasiyana azaumoyo monga chitetezo chokwanira komanso thanzi lagayidwe. Zimatetezanso ku matenda a mtima ndi zovuta zina monga mphumu. Kudya mapira kumadziwika kuti kumathandiza kuchepetsa thupi ndikuchotsa poizoni m'thupi. Imawongoleranso kuchuluka kwa shuga m'magazi zomwe zimathandiza kupewa matenda a shuga kapena kuwongolera bwino matendawa. 

Maphikidwe a Healthy Millet

Kugwiritsa ntchito mapira ndi kosiyanasiyana. Mukhoza kuphika iwo chakudya cham'mawa, chamasana kapena chakudya chamadzulo.

Gwiritsani ntchito mpunga wa mapira m'malo mwa mpunga woyera m'maphikidwe anu, ndipo mbale zanu zidzakhala zathanzi. M'munsimu muli njira yokonzekera mapira m'malo mwa mpunga.

1. Sushi ya Vegan Millet yokhala ndi Zamasamba Zokazinga ndi Broccoli Cream

Kukula kwa Sushi - 5 mipukutu ya sushi
Nthawi Yokonzekera - 45-50 Mphindi

Zosakaniza:

Zamasamba Wokazinga

• 1/2 tbsp mafuta
• ¼ tsp mchere
• 100 g iliyonse ya karoti, mpiru, muzu udzu winawake, ndi masamba a beet

Kwa Broccoli Cream

• 50 g iliyonse ya peeled mpendadzuwa mbewu ndi broccoli florets
• 180 ml madzi ozizira
• 1 tbsp otsika sodium soya msuzi

Za mapira

• 250 g mapira osaphika
• 1.2 l madzi
• ½ tsp mchere

Mudzafunikanso mapepala 5 a nori ndi msuzi wa tamari kuti mutumikire.

Malangizo:

1. Ikani masamba kaye. Yatsani uvuni ku 400F, ikani masamba anu pa tray yophikira ndi kuwaza mafuta. Onjezani mchere pamasamba ndikuphika mu uvuni kwa mphindi 35 kapena zofiirira pang'ono. Chotsani thireyi mu uvuni ndikulola masamba ophikawo kuti azizizira.

2. Tsopano sakanizani mapira ndi madzi ndi mchere ndikubweretsa kwa chithupsa. Wiritsani osakaniza pa sing'anga kutentha kwa mphindi 15. Akafewa, sungani pambali ndipo muzizire.

3. Wiritsani maluwa a broccoli ndi mbewu za mpendadzuwa m'madzi kwa mphindi 15 ndikukhetsa ndikutsuka masamba owiritsawa ndi madzi ozizira. Onjezerani broccoli yophika ndi mbewu za mpendadzuwa ku blender ndi madzi ozizira, msuzi wa soya, ndi viniga. Sakanizani kwa mphindi zingapo mpaka mutapeza chosakaniza chosalala ndikuchiyika pambali.

4. Tengani mphasa ndi mapepala anu a nori ndipo konzekerani kupanga sushi yanu. Choyamba, onjezerani za supuni ya mapira ndikuyala. Kenaka yikani masamba okazinga ndi pang'ono za kirimu cha broccoli.

5. Nyowetsani pamwamba pa pepala la nori ndi madzi ndikulikulunga mu mpukutu wothina wa sushi. Bwerezani zomwezo kasanu ndiyeno gwiritsani ntchito mpeni wakuthwa wonyowa kudula sushi kukhala zidutswa. Tumikirani sushi iyi ndi kirimu chotsalira cha broccoli ndi msuzi wa tamari. Sangalalani ndi sushi wanu wa mpunga wa mapira.

HealthifyMe Malingaliro

Pogwiritsa ntchito mapira osiyanasiyana m'malo mwa mbewu zachikhalidwe monga tirigu, mpunga umaperekanso kukoma kosiyana, kukoma kwa mbale imodzi pamodzi ndi zakudya zabwino. Millet ndi yopanda gluteni komanso njira ina yabwino kwa iwo omwe salekerera gluten. Atha kudyedwa ngati phala lam'mawa, ngati mbale yam'mbali, kapenanso kugwiritsidwa ntchito ngati ufa wophika. Zitha kuwonjezeredwa ku supu, mphodza, ndi saladi kuti mukhale ndi thanzi labwino. Adziwika ndi zakudya zachikhalidwe monga dosa ndi idli posinthana ndi mpunga. Mukhozanso kugwiritsa ntchito mapira kuti mupange mikate yabwino komanso yokoma, rotis, komanso zikondamoyo. Ndi mitundu yambiri ya mapira, zosankha ndizosatha.

Mapeto 

Mapira anawulukira pansi pa radar ndi kukhalapo kwa mbewu zodziwika bwino, monga mpunga ndi tirigu. Posachedwapa okonda zaumoyo ndi zolimbitsa thupi ochokera padziko lonse lapansi adamvetsetsa kuthekera kwake. Phindu la thanzi lomwe tirigu wocheperako amapereka ndi wapadera kwambiri.

Mosiyana ndi tirigu ndi mpunga, kulima mapira ndikokhazikika. Mbewu yachakudya imeneyi imathandiza matupi athu polimbitsa chitetezo chathu cha mthupi, kuteteza matenda, ndikuthandizira kuchepetsa thupi. Kuonjezera apo, mapira amatenga nthawi yaitali kuti awonongeke m'thupi ndi kutipangitsa kuti tikhute kwa nthawi yaitali.

Pali njira zambiri zophatikizira mapira muzakudya zanu. Mutha kugwiritsa ntchito njere yazakudyazi m'malo mwa phala, kupanga phala, kapena kuwapaka makeke - kugwiritsa ntchito mapira muzakudya sikutha. Chifukwa chake phatikizani zakudya zapamwambazi muzakudya zanu zatsiku ndi tsiku ndikuwona kusintha kwabwino komwe kumabweretsa pamoyo wanu.