Ubwino wa Millet: Kawonedwe ka Chitetezo Chakudya Chakudya

Mphuno ndi mitundu yosiyanasiyana ya udzu waung'ono, womwe umakhala wokwanira padziko lonse lapansi ngati mbewu za phala ndi chakudya chamagulu. Mitundu yambiri yomwe imatchedwa mapira ndi ya gulu la Pinaceae, koma mapira ena amakhalanso amtundu wina.

Pankhani ya zakudya zamitundu yosiyanasiyana ya Millets imakhala ngati gwero labwino la mapuloteni, ma micronutrients ndi phytochemicals. Zimaphatikizapo 65-75% yamafuta, 2-5% mafuta, 15-20% yazakudya zamafuta ndi mapuloteni 7-12%. Ma amino acid ofunikira a protein ya mapira ndi athanzi kuposa chimanga monga chimanga. Millet imakhala ndi ma prolamin ochepa olumikizana, zomwe zitha kukhala zowonjezera zomwe zimapangitsa kuti mapuloteni a mapira asamagayike kwambiri. Mofanana ndi mapuloteni a chimanga, mapuloteni a mapira sakhala ndi lysine, koma amagwirizana bwino ndi masamba olemera a lysine (leguminous) ndi mapuloteni a nyama omwe amapanga zakudya zopatsa thanzi zamtengo wapatali. Mapira ali ndi thanzi labwino poyerekeza ndi chimanga. Mapira ang'onoang'ono ndi magwero abwino a phosphorous ndi iron. Mapira amathandizira ku antioxidant ntchito ndi phytates, polyphenols, tannins, anthocyanins, phytosterols ndi pinacosanols omwe ali ndi gawo lofunikira pakukalamba komanso matenda a metabolic. Mapira onse ali ndi zochita zambiri za antioxidant.

Xiaomi 2.5kg

Mapira Aakulu: Makhalidwe ofunikira pa mapira

Pearl Millet (Bajra) Ngale mapira ali ndi kuchuluka kwa mapuloteni (12-16%) komanso lipids (4-6%). Lili ndi 11.5% ya fiber yazakudya. Kuti muchepetse chiwopsezo cha matenda otupa m'matumbo, m'pofunika kukwera nthawi yodutsa chakudya m'matumbo. Niacin mu mapira amachuluka kuposa chimanga china chonse. Mulinso folicate, magnesium, chitsulo, mkuwa, zinki ndi mavitamini E ndi B-complex. Ili ndi mphamvu zambiri poyerekeza ndi mapira ena. Lilinso ndi calcium ndi mafuta osatulutsidwa omwe ndi abwino ku thanzi.

Finger Millet (Ragi) Mapira a zala ndi gwero la calcium (300-350 mg/100g) Ragi ali ndi mchere wambiri. Lili ndi mapuloteni otsika (6-8%) ndi mafuta (1.5-2%) Mapuloteni a mapira a zala ndi apadera chifukwa cha sulfure wochuluka wa amino acid. Njerezi zili ndi mphamvu zokomera bwino kwambiri ndipo zimadziwika kuti zimagwiritsidwa ntchito ngati zakudya zoyamwitsa. Lili ndi antioxidant ntchito.

Manyowa (Jowar) Gawo lalikulu la mapuloteni a manyuchi ndi prolamin (kaffirin) omwe ali ndi mawonekedwe apadera ochepetsera chigayidwe pophika chomwe chingakhale chopindulitsa kwamagulu ena azakudya. Mapuloteni a manyuchi akaphika sagayika kwambiri poyerekeza ndi mapuloteni ena a chimanga, zomwe zitha kukhala zopindulitsa pazaumoyo wamagulu ena azakudya. Lili ndi mapuloteni, fiber, thiamine, riboflavin, folic acid, ndi carotene. Lili ndi potaziyamu, phosphorous ndi calcium yokwanira yokhala ndi chitsulo, zinki ndi sodium.

Foxtail Millet (Kakum) Ndilo kuchuluka kwa ma carbohydrate. Lili ndi zomanga thupi zowirikiza kawiri poyerekeza ndi mpunga. Lili ndi mchere monga mkuwa ndi chitsulo. Amapereka zakudya zambiri, amakhala ndi kukoma kokoma kwa mtedza ndipo amaonedwa kuti ndi imodzi mwa mbewu zomwe zimagayidwa komanso zopanda matupi.

Kodi Millet Ali ndi mapuloteni ambiri (11%), mafuta ochepa (4.2%) komanso fiber yambiri (14.3%).Mapira a Kodo ali ndi mavitamini B ambiri makamaka niacin, pyridoxin ndi folic acid komanso mchere monga calcium, iron. , potaziyamu, magnesium ndi zinc. Ili ndi kuchuluka kwa lecithin ndipo ndi yabwino kwambiri kulimbikitsa dongosolo lamanjenje.

Chifukwa chiyani munthu ayenera kudya mapira?

Mapira alibe gilateni, ndiwopatsa thanzi komanso ali ndi ulusi wambiri wazakudya. Ali ndi michere yambiri monga calcium, iron, phosphorous, ndi zina zotero. Ndiwotsika mu Glycemic Index (GI) chifukwa samapangitsa kuti shuga m'magazi achuluke kwambiri. Millet iyenera kukhala gawo lofunikira pazakudya zathu zatsiku ndi tsiku. Zakudya zamafuta mu mapira zimakhala ndi madzi komanso zimachulukitsa. Zimawonjezera nthawi yodutsa chakudya m'matumbo zomwe zimathandizira kuchepetsa chiopsezo cha matenda otupa a m'matumbo ndipo zimakhala ngati detoxifying wothandizira m'thupi.

Kodi Ubwino Wathanzi Wa Millets Ndi Chiyani? 

Mapira ndi anti acidic komanso gluten, amathandizira kupewa matenda amtundu wa 2. Imathandiza kuchepetsa kuthamanga kwa magazi. Amachepetsa chiopsezo cha matenda a m'mimba monga zilonda zam'mimba kapena khansa ya m'matumbo. Chotsani mavuto monga kudzimbidwa, gasi wowonjezera, kutupa ndi kutsekula m'mimba. Mapira amakhala ngati probiotic kudyetsa tizilombo tating'onoting'ono mkati mwa chilengedwe chathu.5 mfundo yofunika yokhudzana ndi mapira.

Powerhouse of Nutrition: Mapira ali ndi michere yambiri komanso michere yomanga zomera monga phyto-nutrients. Phytonutrient yofunikira monga ma lignans omwe amapezeka mu mapira omwe amathandiza kuchepetsa chiopsezo cha matenda a mtima. Mapira a Pearl mapira ali olemera mu ulusi wosasungunuka ndipo amathandiza kuti chimbudzi chikhale bwino, ndipo amadziwikanso ndi mphamvu zawo zolimbana ndi khansa. Mapira a Foxtail samangokhala olemera mu magnesium omwe amathandizira kuwongolera kuthamanga kwa magazi, alinso ndi iron ndi calcium yambiri zomwe zimathandiza kulimbikitsa chitetezo chamthupi. Mapira, mbali ina yake, ndi mapira opanda gilateni omwe ndi opindulitsa kwa omwe akudwala matenda a celiac. Ponseponse, mapira ndi zakudya zing'onozing'ono zodzaza mphamvu ndipo ndizofunikira kuti mukhale ndi moyo wathanzi.

Chitetezo ngati matenda

Chifukwa cha kutupa kwa kunenepa kwambiri, matenda a shuga ndi sitiroko yapamtima, pamakhala kuwuka kwadzidzidzi kwa thanzi la anthu. Pakufunika kusankha zakudya zopatsa thanzi, ndipo kwa iwo omwe akudziwa, mapira akupanga kwambiri Mapira ayamba kukhala njira zathanzi kwa iwo omwe akudwala matenda amtundu uliwonse, kaya ndi matenda a shuga, matenda amtima, matenda am'mimba kapena kusagwirizana ndi gluten. .