Chinorwe
Anthu ambiri angadabwe kuti chiyani mapira ndi chifukwa chake muyenera kudya.
Ndi chakudya chopatsa thanzi chomwe chabwerera m'malo mwake muzakudya za anthu ambiri omwe amasamala za thanzi. Kuphatikiza pa kukhala opanda gluteni, mapira ndi abwino ku thanzi lanu ndipo angathandize kuchepetsa thupi. Aliyense wokonda zolimbitsa thupi adzatsimikizira zodabwitsa ubwino wakudya mapira.
Wopirira chilala komanso wosasamalira bwino, mapira ndi njere. Ngakhale kuti nthawi zambiri amagwiritsidwa ntchito ngati chakudya cha ng'ombe, anthu amakhudzidwa kwambiri ndi ubwino wake wathanzi. Izi zili choncho chifukwa cha ubwino wambiri wathanzi wa njere komanso kusinthasintha pophika. Mapira amabwera m'mitundu yosiyanasiyana, iliyonse ili ndi mapindu ake azaumoyo. Tiyeni tikambirane za ubwino wowonjezera mapira a ku India pazakudya zathu.
Pali magulu awiri akuluakulu a mapira, omwe alembedwa pansipa ndipo ali ndi nyimbo zosiyanasiyana:
Njere zamaliseche, monga Ragi, Jowar, ndi Bajra, ndi mapira opanda malaya awo olimba, osadyedwa. Mapira amenewa safunikira kukonzedwa akakolola. Akamaliza kuyeretsa, amakhala okonzeka kudya. Chifukwa chake, mapira awa amalimidwa kwambiri.
Foxtail, mapira ang'onoang'ono, ndi a Kodo onse akuphatikizidwa muzakudya zachiwiri za mapira. Mitundu iyi ili ndi mbewu yosagayidwa yomwe imayenera kuchotsedwa musanadye.
Nazi zina mwazabwino za mapira, monga phosphorous, magnesium, mkuwa, ndi manganese. Zakudya izi zimatha kuwonjezera kuchuluka kwa michere m'zakudya zanu ndikubwezeretsanso thanzi lanu.
Ulusi womwe umapezeka mu mapira umathandizira kuti matumbo aziyenda bwino komanso amathandizira kugaya chakudya. Kuphatikiza apo, ili ndi ma prebiotic omwe amalimbikitsa kukula kwa mabakiteriya a probiotic mu microbiome. Izi zimapereka ubwino wathanzi womwe umalimbitsa dongosolo la m'mimba komanso chitetezo cha mthupi lonse.
Kwa iwo omwe ali ndi matenda a celiac kapena kusalolera kwa gluten, ndi gwero lodalirika chifukwa alibe gluten. Njere zodzaza ndi michere imeneyi, zomwe zimakhala ndi mapuloteni komanso ulusi, ndizotetezeka kuti aliyense azidya.
Magnesium, michere yomwe imapezeka mu mapira, imathandiza kuyendetsa bwino ntchito ya mtima. Kudya mapira kumathanso kukweza kuchuluka kwa arachidonic acid, asidi wamafuta a polyunsaturated omwe awonetsedwa kuti amateteza minofu yamtima.
Niacin, yemwe amadziwikanso kuti vitamini B3, ndi chinthu chinanso chomwe chili mu mapira. Vitamini iyi imathandizira kuchepetsa ziwopsezo zamtima, kuphatikiza kuchuluka kwa cholesterol ndi triglyceride.
Tryptophan, amino acid yomwe imathandiza kukweza maganizo, imakhala yochuluka mu mapira. Zakudya zokhala ndi mapira, zomwe zimakhala ndi tryptophan, zimatha kuchepetsa nkhawa komanso kupsinjika maganizo.
Ubwino wa mapira paumoyo umachepetsanso chiopsezo chokhala ndi matenda amtundu wa 2. Kuphatikiza apo, zimathandizira odwala omwe ali ndi matenda ashuga kuyang'anira kuchuluka kwa glucose m'magazi awo. Adiponectin augmentation imatha kukulitsa chidwi cha insulin.
Millet ndi chakudya chabwino kwambiri chochepetsera thupi chifukwa chokhala ndi ma calories ochepa. Ndizopindulitsa kwa iwo omwe akufuna kuchepetsa thupi komanso omwe akuda nkhawa ndi thanzi lawo. Zimawathandiza kuti azikhalabe ndi mphamvu tsiku lonse popanda kudya nthawi zonse kuti aziwonjezera.
Poyerekeza ndi ma carbs ena, chakudya cha mapira chimakhalanso chodzaza. Zimakupangitsani kumva bwino kwambiri chifukwa zimatenga nthawi kuti ziwonde ndikulowetsedwa m'thupi lanu.
Kudya mapuloteni ndikofunikira kuti chitetezo chamthupi chikule. Kukula kwathu ndi mphamvu zoteteza chitetezo chamthupi kutha kuthandizidwa ndi mapuloteni a mapira. Chitetezo champhamvu cha mthupi chimachepetsa mwayi wodwala.
Mapira ali ndi ma antioxidants omwe amatha kukhalabe ndi mphamvu ya thupi lanu kukana kupsinjika kwa okosijeni, komwe kumaganiziridwa makamaka mu matenda osatha komanso ukalamba. Matenda a nthawi yayitali monga matenda a ubongo, nyamakazi, ndi matenda a shuga akhoza kukhala ochepa chifukwa cha antioxidants. Zakudya izi zimakhala ndi ma antioxidants ambiri ndipo zimatha kuteteza kupsinjika kwa okosijeni, komwe kumawononga chidziwitso. Akuti kudya mbewu za mapira kungachepetse kuwonongeka kwa okosijeni ku hippocampus ndikuletsa kuyambika kwa matenda a Alzheimer's.
Ngakhale kuti mapira onse amagwera pansi pa banja la Poaceae, amasiyana malinga ndi mtundu, mawonekedwe, mitundu, ndi mapangidwe. Pali mitundu yopitilira 20 mitundu ya mapira, koma izi ndi zina mwazofala, zokhala ndi mapindu osiyanasiyana paumoyo wa mapira.
Foxtail mapira, omwe amatchedwanso Kangni kapena Kakum ku India, Ali ndi chakudya chothandiza chomwe chimathandiza kuchepetsa shuga m'magazi. Zomwe zili ndi iron ndi calcium zimathandiziranso kulimbikitsa chitetezo. Kuphatikiza apo, mapira a foxtail ali ndi maubwino pakuwongolera kuchuluka kwa cholesterol m'magazi ndikukweza HDL m'thupi.
Dzina lina la mapira ndi ragi. Amagwiritsidwa ntchito ngati njira yathanzi m'malo mwa chimanga chopangidwa ndi tirigu ndi mpunga. Kuphatikiza apo, wopanda gluteni, zakudya zama protein za mapira zimakhalanso ndi zakudya zambiri. Ragi angathandize kupititsa patsogolo chidziwitso cha ana.
Mapuloteni, ulusi, chitsulo, calcium, ndi magnesiamu zonse zimapezeka muzakudya zodzaza mapira za bajra. Nthawi zonse muzidya mapira a ngale kuti muchepetse matenda a shuga a mtundu II.
Buckwheat ndiye mbewu yabwino kudya ngati mukufuna kuchepetsa thupi. Imatsitsa cholesterol ndikuwongolera kulimba kwamtima, ndikupangitsa kukhala chakudya choyenera kwa odwala matenda ashuga. Kuphatikiza apo, buckwheat imathandizira kupewa matenda monga khansa ya m'mawere, mphumu yayikulu, ndi cholelithiasis.
Mapira ang'onoang'ono ndi njira yabwino kwa iwo omwe akufuna kuchepetsa thupi chifukwa amaperekanso zabwino paumoyo. Ndi mapira awa, mpunga ukhoza kusinthidwa mosavuta kuti ukhale wabwino. Lili ndi fiber zambiri ndipo lili ndi mchere wosiyanasiyana, kuphatikizapo calcium, potaziyamu, zinki, ndi chitsulo. Lilinso ndi vitamini B, yomwe imapereka thanzi ku thanzi lanu ndipo imakhala ngati antioxidant m'thupi lanu.
Kukonzekera mapira ndi njira yosavuta. Nayi njira yowongoka yokonzekera mapira:
Zosakaniza:
1 chikho cha mapira
2 makapu msuzi kapena madzi (Kulawa) mchere
Malangizo:
1) Mapira ayenera kutsukidwa powaika mu sefa ya mesh yabwino ndi madzi oyenda pamwamba pake kuti achotse zonyansa zilizonse.
2) Kukoma kwa mapira kumatha kuwongoleredwa pomuwotcha asanaphike. Mapira ochapidwa amawonjezeredwa ku skillet yotentha, youma pa kutentha kwapakati. Kwa mphindi zingapo, gwedezani mosalekeza mpaka itayamba kununkhira bwino ndikusintha kukhala golide.
3) Kuphika mapira: Kukonzekera mapira, bweretsani madzi kapena msuzi kwa chithupsa mumphika wapakati. Pamene madzi akuwira, kuwonjezera mapira ndi mchere, ndiyeno kuchepetsa kutentha. Kwa mphindi 20 mpaka 25, kapena mpaka mapira ali ofewa, phimbani mphika ndi chivindikiro ndikusiya kuti ayimire. Mutha kuyesa kukwanira kwa mbewu zina pozilawa.
4) Fluff ndi kupuma: Mapira akamaliza kuphika, chotsani mphika pamoto ndikuusiya utaphimbidwa kwa mphindi zisanu. Izi zimathandiza kuti mapira azitha kuyamwa madzi aliwonse omwe angakhale akadalipo ndikukhala fluffier.
5) Perekani: Kuti mutumikire, patulani njere za mapira ndi mphanda. Mapira amatha kugwiritsidwa ntchito ngati maziko kapena ngati mbale yam'mbali yofanana ndi mpunga kapena couscous, kapena kugwiritsidwa ntchito ngati maziko a saladi, mphodza, kapena zokazinga.
Mbewu zachakudya monga mapira zimapereka zabwino zambiri paumoyo. Mosiyana ndi kulima mpunga ndi tirigu, kulima mapira ndi okhazikika modabwitsa. Ubwino wa mbewu iyi m'matupi athu ndi monga chitetezo chokwanira, kupewa matenda, komanso kuchepa thupi. Mapira amatenganso nthawi yayitali kuti thupi ligayike, zomwe zimatipangitsa kukhala odzaza kwa nthawi yayitali.
Pali njira zambiri zophatikizira mapira muzakudya zanu. Mbewu iyi imakhala ndi zophikira zosawerengeka m'maphikidwe osiyanasiyana. Atha kugwiritsidwa ntchito m'malo mwa dzinthu zina popangira phala kapena kuwonjezera makeke. Chifukwa chake phatikizani zakudya zapamwambazi muzakudya zanu pafupipafupi ndikuwona zosintha zabwino zomwe zimapanga m'moyo wanu.
