Madokotala ambiri amalangiza kuti tiyambe tsiku lathu ndi chakudya cham'mawa chopatsa thanzi. Pafupifupi timadalira zakudya monga tirigu kapena mpunga monga chimanga cham'mawa. Koma mbiri yazakudya za mapira ndizolemera kwambiri kotero kuti zitha kupangitsa kuti mukhale ndi thanzi labwino pa kadzutsa. Osati chakudya cham'mawa chokha, komanso amawonetsa kuthekera kokhala zosakaniza zofunika pazakudya. Tirigu ndi mpunga asanatchuke kwambiri, mapira anali chakudya chathu chachikulu. Koma zosavuta, njira zamalonda, ndi kukoma zidagwira malo awo a korona, ndipo tirigu ndi mpunga zinakhala mayina apanyumba a mbewu zoyamba. Koma m'zaka zaposachedwa, mapira abwereranso pomwe ambiri aife taphunzira bwino mapira ndipo tikuwaphatikiza muzakudya zathu zatsiku ndi tsiku. Ngati muli kumbali ina ndipo mukuyenera kuyamba, phunzirani zifukwa zisanu zapamwamba zomwe simuyenera kudikirira kuti muwaphatikize pa tchati chanu cha chakudya cha tsiku ndi tsiku!

Kodi Millet ndi chiyani?

Mphuno ndi mbewu zazing'ono zambewu, za banja la udzu la Poaceae. Makontinenti aku Africa ndi Asia ndi omwe amapanga mitundu yosiyanasiyana ya mapira. Iwo ali ndi kutchuka lero chifukwa cha mawonekedwe awo osavuta kukumba. Akatswiri ambiri azakudya amalangiza kumwa mapira ngati imodzi mwazakudya zam'mawa kuti muyambitse tsiku losangalatsa. Mapira ambiri amatha kupulumuka nyengo yoyipa komanso nthaka, motero amaphatikiza ndalama zochepetsera alimi. Taonani, phindu la mapira silimangokhala pa thanzi komanso lachuma! Millet imatha kukula bwino ngakhale m'malo owuma komanso m'nthaka yopanda chonde. Ichi ndichifukwa chake amatchedwanso mbewu zanzeru zanyengo.

Ndi Millet iti Yotchuka kwambiri?

Pali mitundu yoposa 20 ya mapira koma ndi ochepa chabe omwe amagwiritsidwa ntchito kwambiri. Zonsezi zimadzaza ndi zakudya komanso zofunikira zathanzi. Malingana ndi kukoma kwawo, kupezeka kwawo, ndi kuzindikiridwa kwawo, kutchuka kwa mapira kunali kokha kwa ochepa a iwo. Nawa ena mwa mapira omwe amadyedwa padziko lonse lapansi:

Xiaomi 2.5kg

Zifukwa 5 Zotani Zodyera Mapira tsiku lililonse?

Millet imaphatikiza mbiri yazakudya ndikupangira zifukwa zingapo zophatikizira pazakudya za tsiku ndi tsiku. Kuti tilembepo, timatchula apa 5 apamwamba mwa iwo:

1. Kudya Mosavuta

Ambiri aife tikuvutika ndi kudzimbidwa, kutupa, ndi mavuto okhudzana ndi chimbudzi chifukwa cha moyo wathu wotanganidwa. Ngati mukuwerengera ubwino wa thanzi la mapira, ndiye kuti kagayidwe kabwino kamakhala pamwamba. Izi ndichifukwa choti mapira amaonedwa kuti ndi gawo lazakudya zopatsa thanzi, zosungunuka komanso zosasungunuka. Zomwe zimakhala zosasungunuka, zomwe zimadziwikanso kuti prebiotic, zimathandizira mabakiteriya abwino m'matumbo amunthu. Zitha kuthandizanso kuonjezera chopondapo ndikuchotsa zinthu zingapo zagayidwe monga kukokana, kufupika, komanso kugwira ntchito kwamatumbo nthawi zonse.

2. Thandizo pa Kuwongolera Kulemera

Amapanga mapira kukhala bwenzi lanu lazakudya ngati mwakwera ulendo wochepetsa thupi. Ndinadabwa? Mapira amadzazidwa ndi fiber pamodzi ndi mankhwala omwe amachititsa kuti tikhale odzaza kwa nthawi yaitali. Kumva kukhuta kwanthawi yayitaliku kumatha kuthana ndi zilakolako zapakatikati ndi zokhwasula-khwasula zomwe zingapangitse shading kulemera kowonjezera. Komanso, kudya mapira komwe mwachibadwa kumakhala kocheperako komanso kopanda gluteni, kumawapangitsa kukhala chakudya chabwino kwambiri chochepetsera thupi. Mapuloteni mu mapira amapangitsa kuti pakhale chakudya cham'mawa chomwe chingapangitse kuti mafuta azichulukirachulukira, kupatsa mphamvu tsiku lanu, komanso kusintha kagayidwe kanu m'mimba kuti mukwaniritse zowerengera zochepetsa thupi.

3. Amasunga Magazi a Shuga

Pofufuza maubwino angapo athanzi la mapira, anthu omwe ali ndi vuto la shuga wosagwirizana angaganize kuti mapira ndi abwino kwa matenda ashuga? Yankho ndi Inde, m'malo mwake ndi chakudya choyenera kwa iwo! Mbewu monga tirigu ndi mpunga, chifukwa chokhala ndi index yayikulu ya glycemic, zimadzipangira tirigu wosayenera kugwiritsidwa ntchito tsiku ndi tsiku. Mapira okhala ndi ulusi wambiri komanso GI yotsika amathandizira kuti shuga wa m'magazi azikhala wokhazikika komanso amachepetsa zizindikiro za matenda a shuga. Mapira monga mapira a pearl amadziwika bwino pakuwonjezera chidwi cha insulin komanso kutsitsa ma triglycerides. Pamodzi, mapira amakhala njira yabwino yothetsera matenda a shuga.

4. Mutha Kulimbana ndi Maselo a Khansa

Mbiri yazakudya za Millets imakwirira ma micronutrients owonjezera monga magnesium, phosphorous, niacin, zinc, ndi serotonin zomwe zimathandizira kubweretsa chitonthozo kumalingaliro anu. Mapira angapo monga bajra ndi jawar amalimbikitsidwa kwambiri pazakudya za odwala khansa chifukwa chakuthandizira kwawo poletsa kukula kwa ma cell a khansa m'thupi la munthu. Komanso, mapira ndi gwero lamphamvu la phytochemicals lomwe limawonetsa antiproliferative zotsatira ndikuchepetsa mapangidwe ndi kukula kwa maselo a khansa m'matumbo, m'mawere, ndi chiwindi popanda kuvulaza maselo abwinobwino.

5. Zabwino Zaumoyo Wamtima Wamtima

Kudya mapira pafupipafupi kumachepetsa kwambiri ma triglyceride m'thupi. Ma antioxidants monga beta-glucans, flavonoids, tannins, anthocyanidins, ndi ena amathandizira kwambiri pakupangitsa magazi kukhala ochepa kwambiri kuti mapulateleti azitha kupewedwa bwino kuti achepetse kuopsa kwa kupsa ndi dzuwa komanso kusokonezeka kwa mitsempha yamagazi.

Zakudya za makolo athu zinali zathanzi komanso zodzaza ndi michere yambiri ngakhale samadziwa zambiri za thanzi, ulusi wamafuta, zopatsa mphamvu, ndi machitidwe onse amakono olimbitsa thupi. Mapira ankakonda kudya gawo lalikulu la zakudya zawo ndi mbale monga phala la mapira, mkate wa mapira unkagwiritsidwa ntchito kumaliza chakudya chawo. Tiyeni titsatire njira ya makolo athu ndikutsitsimutsa thanzi lathu. Kukonda ufa wa mapira wolimidwa kuchokera kwa ife okha kuti mukhale ndi thanzi la mapira muzakudya zanu zatsiku ndi tsiku. Dzilimbikitseni ndi mitundu yathu yazogulitsa mapira ndikudzitsitsimutsa ndikupeza phindu lodabwitsa la mapira!