Ubwino Wapamwamba 12 Wazaumoyo wa Millet

Ngati mapira akanatha kuyimba, akadayimba nyimbo ya Celldweller ya 'Lost in Time'. 

Ndipo si mawu okha omwe amawapangitsa kukhala ode bwino ku zakale za mapira komanso kanema komwe dinosaur akuyenda m'mbuyomu, zamakono ndi zam'tsogolo. 

Chifukwa chiyani? Eya, panali nthaŵi imene mapira anali kulimidwa mofala monga chakudya chachikulu ndipo anali mbali yofunikira ya zikhalidwe zakumaloko. 

Koma iwo Anatayika mu Nthawi. 

Akadalitsidwa kuti apereke zakudya zofunikira komanso thanzi labwino, adayiwalika ndikugulitsidwa kuti apeze mbewu zambiri "zoyeretsedwa" pambuyo pa Green Revolution. 

Ku India, pali mitundu ingapo ya mapira monga Jowar, Bajra, Ragi, Foxtail mapira, Porso mapira, ndi zina zotero. Ngakhale kuti kumidzi ku India sanaiwale mapira ndi ubwino wake kwathunthu, m'matauni India anataya kugwirizana ndi chakudya chopatsa thanzi kwambiri. 

Koma iwo abwerera ndi nkhonya ndi UN yalengeza 2023 ngati Chaka Chapadziko Lonse cha Millet ndipo ali okonzeka kulamulira mtsogolo. 

Ndi Mitundu Yanji Yosiyanasiyana ya Millet

Mapira a Mapira

Pearl Millet

Foxtail Millet

Mapira a Chala

Fonio Millet

Brown pamwamba Millet

Millet yaying'ono

Mapira a Buckwheat

Zakudya za Amaranth

Kodo Millets

Lero, tiyesetsa kubweretsa mapira kukhitchini yanu. Tikuwuzani zabwino zomwe zabisika mkati mwa mbewu zazing'ono zazing'onozi zomwe mibadwo yathu yam'mbuyomu idakonda kwambiri. 

Ubwino wa mapira ndi chiyani?

Kupatula kukhala wotchipa kwambiri, mapira ali ndi maubwino angapo azaumoyo komanso zachilengedwe zomwe zimapangitsa kuti azikhala owonjezera pazakudya zanu zatsiku ndi tsiku. Tiyeni tifufuze iwo mmodzimmodzi.  

1. Millet imathandizira chimbudzi 

Millet imathandizira dongosolo lanu la m'mimba m'njira zambiri 

1. Wokwera mu fiber: Mapira ndi gwero lambiri la ulusi wosungunuka komanso wosasungunuka, womwe umathandizira kuti chimbudzi chizikhala bwino komanso kupewa kudzimbidwa.
2. Imawongolera kayendedwe ka matumbo: Kuchuluka kwa CHIKWANGWANI mu mapira kumathandiza kuyendetsa matumbo ndikupewa kusokonezeka kwa kugaya chakudya monga matenda opweteka a m'matumbo.
3. Imalimbikitsa thanzi m'matumbo: Fiber mu mapira imakhala ngati prebiotic, imalimbikitsa kukula kwa mabakiteriya abwino m'matumbo ndikuwongolera thanzi lamatumbo.
4. Amachepetsa kutupa: Mapira ali ndi mankhwala oletsa kutupa omwe amachepetsa kutupa m'matumbo komanso kupewa matenda monga zilonda zam'mimba ndi kutupa.
5. Imachepetsa chimbudzi: Mapira ndi osavuta kugayidwa ndipo samayambitsa kusapeza bwino m'mimba monga kutupa, mpweya, ndi kukangana, zomwe nthawi zambiri zimagwirizanitsidwa ndi tirigu wokhala ndi gluten.

Kuphatikizira mapira muzakudya zanu kumatha kuthandizira kugaya bwino popereka ulusi wofunikira, kulimbikitsa thanzi la m'matumbo, kuchepetsa kutupa, komanso kuchepetsa chimbudzi.

2. Millet imathandizira ulendo wanu wowonda

Millet ali ndi index yotsika ya glycemic yomwe imachepetsa chiopsezo cholemera. Mndandanda wa glycemic ndi njira yowerengera chakudya chomwe chili ndi chakudya komanso momwe thupi lathu limayamwa mwachangu. Kukhala otsika pamlingo wa glycemic kumapangitsa kukhala koyenera kwa anthu omwe akuyesera kuchepetsa thupi. Fiber mu mapira amathandizira kumva kukhuta ndikukuthandizani kuti muchepetse kudya kwanu kwama calorie.

Mapira amakhalanso ndi ma calories ochepa, ndipo amakupatsirani mphamvu zokhazikika, kuchepetsa mwayi wanu, kudya kwambiri komanso kudya zakudya zopanda thanzi.

3. Ali ndi michere yambiri 

Mapira ali ndi michere yambiri chifukwa ali ndi mavitamini ambiri, mchere, ndi antioxidants. Zina mwazakudya zomwe zimapezeka mu mapira ndi:

1. Mchere: Mapira ali ndi mchere wambiri wofunikira monga magnesium, phosphorous, ndi potaziyamu, zomwe zimalimbikitsa mafupa olimba, thanzi la mtima, ndi ntchito yoyenera ya mitsempha ndi minofu.
2. Mavitamini: Mapira ndi gwero labwino la mavitamini a B, kuphatikizapo thiamine, niacin, ndi folate, zomwe zimathandizira kupanga mphamvu ndi thanzi labwino.
3. Mapuloteni: Millet ndi yabwino gwero la mapuloteni opangidwa ndi zomera, omwe ndi ofunikira pomanga ndi kukonzanso minofu, komanso kusunga minofu.

4. Millet imalimbikitsa thanzi la mtima 

Mu kafukufuku wotsogozedwa ndi a International Crops Research Institute for the Semi-Aid Tropics (ICRISAT), zidapezeka kuti kudya mapira kumachepetsa cholesterol ndi 8%. 

Kafukufukuyu adawonetsanso kuti cholesterol yotsika kwambiri ya lipoprotein kapena cholesterol yoyipa monga momwe timadziwira, idatsika ndi 10%. 

Mapira ali ndi mchere wambiri wofunikira monga magnesium, womwe ndi wofunikira kuti ukhale ndi thanzi la mtima komanso kuwongolera kuthamanga kwa magazi. Millet ndi gwero lambiri la ulusi wosungunuka komanso wosasungunuka, womwe umathandizira kuchepetsa cholesterol ndikuchepetsa chiopsezo cha matenda amtima. 

5. Imathandiza kuwongolera shuga m'magazi

Kafukufuku watsimikizira zimenezo kudya mapira kumathandiza kuchepetsa shuga wamagazi mlingo by 12-15%. Poyerekeza ndi mbewu zake zamakono monga tirigu, chimanga, ndi mpunga; mapira ali ndi index yotsika ya Glycemic index 52.7. Izi zikutanthauza kuti mapira amalowetsedwa pang'onopang'ono m'magazi, ndikuletsa kuchuluka kwa shuga m'magazi. Zitha kutsitsa shuga m'magazi ndikukuthandizani kuti muchepetse shuga m'magazi mpaka kufika pachimake cha matenda a shuga.

6. Mapira ali olemera mu antioxidants 

Millet ndi a gwero labwino la antioxidants. Antioxidants ndi mankhwala omwe amathandiza kuteteza thupi ku kuwonongeka kwa ma free radicals. Ma radicals aulerewa amatha kuyambitsa kupsinjika kwa okosijeni, kumathandizira ku matenda osatha komanso kuyambitsa kukalamba msanga. Ena mwa ma antioxidants omwe amapezeka mu mapira ndi ma polyphenols, flavonoids, ndi carotenoids.

7. Imathandizira thanzi la mafupa

 Millet ndi mchere wambiri monga calcium, chitsulo, magnesium, manganese, zinki, mkuwa, potaziyamu ndi phosphorous, zomwe zimalimbikitsa mafupa olimba. Imodzi mwa mitundu ya mapira, Finger mapira kapena Ragi, imakhala ndi calcium yochulukirapo kuwirikiza ka 5-30 kuposa mbewu zina zomwe ndi zofunika kwambiri pa thanzi la mafupa. 

8. Mapira alibe gilateni 

Gluten ndi mtundu wa mapuloteni omwe amapezeka mu tirigu, balere, ndi anthu omwe ali ndi tsankho la gluten ayenera kupewa mbewuzi. Mapira, sali okhudzana ndi njerezi ndipo alibe gilateni, zomwe zimawapangitsa kukhala otetezeka komanso abwino kwa anthu omwe ali ndi matenda a celiac kapena kusalolera kwa gluten.

Ngati muli ndi vuto la gluten ndipo mukupitiriza kudya zakudya zopatsa thanzi, mukhoza kukhala ndi nkhawa zambiri za m'mimba komanso kunenepa kwambiri. 

9. Imawonjezera mphamvu ndi chitetezo chokwanira 

Kukhala wolemera mu zakudya monga Vitamini B1 ndi mchere monga chitsulo ndi magnesium, mapira amalimbitsa chitetezo chathu cha mthupi komanso amapereka mphamvu ku thupi lolimbana ndi matenda. Ndi gwero lalikulu la mphamvu kuti mukhalebe achangu tsiku lonse. 

Millet imathandizira kagayidwe kachakudya m'thupi lathu, ndikukulitsa kukula kwa mabakiteriya abwino m'matumbo omwe amathandizira thupi lathu kulimbana ndi matenda obwera chifukwa cha chakudya komanso matenda ofala. 

10. Imathandizira thanzi la khungu 

Ngati mukudziwa chilichonse chokhudza skincare muyenera kuti munamvapo niacin. Niacin amadziwikanso kuti niacinamide ndipo amapezeka muzinthu zambiri zosamalira khungu. Imagwira makwinya, imachiritsa ziphuphu zakumaso, imapangitsa khungu kukhala lofanana, komanso imanyowetsa khungu. 

Ngakhale awa anali mapindu onse azaumoyo omwe mapira amapereka, palinso maubwino ena, mbewuzi zimabweretsa padziko lapansi. 

11. Gwero lokhazikika lazakudya 

Malinga ndi NDI, mapira atha kuthandiza kuthana ndi zovuta zapadziko lonse za agrifood kudyetsa anthu omwe akuchulukirachulukira chifukwa ali opatsa thanzi komanso otsika mtengo. Ingathe kuthetsa njala padziko lonse, kukhala gwero la ndalama kwa alimi ang'onoang'ono, kupeza chitukuko chokhazikika, kulimbikitsa zamoyo zosiyanasiyana komanso kusintha kwa nyengo. 

12. Malo ochezeka 

Mapira amafunikira madzi ochepera 70% kuti akule poyerekeza ndi mpunga ndi kutenga theka la nthawi kukula poyerekeza ndi tirigu. Pamafunikanso 40% mphamvu zochepa pokonza. Ndi mbewu zolimba motero zimatha kupirira nyengo yoipa makamaka kutentha. 

Kuphatikizira mapira muzakudya zanu ndi njira yosavuta komanso yokoma yolimbikitsira thanzi labwino komanso thanzi. Pali njira zambiri zomwe mungaphatikizire zakudya zapamwambazi muzakudya zanu zatsiku ndi tsiku. Chosavuta ndikuwonjezera ufa wa mapira ambiri ku ufa wanu wanthawi zonse ndikusangalala ndi phindu la phala lopatsa thanzili. 

Ndiwopanda gluteni, amathandiza kuchepetsa ndi kuchepetsa thupi, amapereka ubwino wambiri wathanzi ndipo amathandizidwa ndi United Nations chifukwa cha ntchito yake yofunika kwambiri pazakudya. Ngati izi sizikufuna kufuula kwa mapira, zidzatani? 

Mukuyang'ana njira yabwino yowonjezerera mapira pazakudya zanu osataya chapati ndi ma dosa omwe mumakonda? Yesani Kusakaniza kwa Multi-Millet lero. Pezani mphamvu ya mapira 5 pakuluma kulikonse osachitapo kanthu. Ingowonjezerani chikho chimodzi cha kusakaniza uku ku makapu atatu a ufa wanu wa chapati (atta) kapena batter ya dosa ndikuphika momwe mumachitira. Chapati yanu yodzaza ndi michere ndi dosa zakonzeka!