Chinorwe
Kafukufuku watsopano wawunikira momwe mungagwiritsire ntchito mapira m'zakudya zochiritsira. Mapira alinso ndi bioactive phytochemicals angapo kuphatikizapo feraxans, lignans, ß-glucan, inulin, wowuma wosamva, sterols ndi phenolic mankhwala (mwachitsanzo, ferulic acid, caffeic acid ndi quercetin). Kafukufuku wathandizira ntchito ya polyphenols mu antioxidant, anti-inflammatory, antiviral and neuroprotective activities, zomwe zasonyeza kuti ndizopindulitsa pa matenda a mtima, shuga, kuthamanga kwa magazi, cholesterol, matenda otupa, matenda a metabolic. Umu ndi momwe mapira amatha kukhala ochizira matenda ena amoyo.
India ili pachiwonetsero chachiwiri kwambiri cha matenda a shuga pambuyo pa China pomwe amwenye pafupifupi 77 miliyoni akhudzidwa ndi matendawa. Kusintha kwa moyo ndi kulowererapo kwa zakudya ndikofunikira pakuwongolera matenda amtundu wa 2. Kuchuluka kwa fiber mu mapira kumathandizira kuti shuga atuluke pang'onopang'ono m'magazi kuti glucose ayambe kutsika. Mavitamini a B omwe ali m'mapira amathandizira kugwiritsa ntchito bwino kwa ma carbohydrate ndipo pamapeto pake mapira amakhala ngati chakudya chochepa cha glycemic, makamaka chothandiza kwa matenda amtundu wa 2.
Malinga ndi Indian Council of Medical Research and Registrar General of India, India amawerengera pafupifupi 60% yazovuta zapadziko lonse lapansi za matenda amtima. Millet imakhala ndi magnesium yambiri, yomwe imadziwika kuti imachepetsa zotsatira za matenda a mtima. Mtundu wa antioxidant wa mapira umadziwika kuti umathandizira kuchepetsa kupsinjika kwa okosijeni ndipo fiber mkati mwake imathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL). Fiber mu mapira amathandizanso kuchedwetsa kuyamwa kwa cholesterol, mafuta azakudya ndi shuga, motero kumathandizira ku thanzi la mtima.
Malinga ndi National Family Health Survey-5, 24% ya amuna ndi 21% ya amayi azaka zopitilira 15 ku India ali ndi matenda oopsa. Kuthamanga kwa magazi ndizomwe zimayambitsa matenda a mtima ndi sitiroko. Zakudya za DASH (Dietary Approaches to Stop Hypertension) zimalimbikitsa kudya zakudya zamafuta ambiri. Kafukufuku akuwonetsa ubwino wogwiritsa ntchito mapira poletsa matenda oopsa. Mapira ali ndi michere yambiri yazakudya ndipo amakhala ndi ma antioxidants ndi ma micronutrients ena monga magnesium ndi calcium omwe amathandiza kuti magazi azithamanga. Amatsimikiziranso mbiri yabwino ya serum lipid.
Kusalolera kwa Gluten kumawoneka mwa omwe ali ndi vuto la m'mimba monga matenda a Celiac. Gliadin mu tirigu, horedein mu balere, secalin mu rye ndi avenin mu oats amachokera ku banja la mapuloteni a gilateni omwe amachititsa kutupa mkati mwa matumbo mwa anthu osalolera a gilateni. Kukhala mapira opanda gluteni mwachilengedwe kumagwira ntchito ngati m'malo mwa mbewu za chimanga mwa omwe akudwala matenda a Celiac.