Kodi mapira ndi chiyani? Mitundu ya mapira, ubwino wawo thanzi ndi chidwi maphikidwe

Kodi mapira ndi chiyani?
Mapira ndi mbewu za phala ndi udzu wochepa wambewu, womwe umagwiritsidwa ntchito kwambiri kumayiko aku Africa ndi Asia. Kuyambira kalekale, mbewu zazing'onozi zidagwiritsidwa ntchito ngati chakudya cha anthu komanso ngati chakudya cha ziweto. Zomwe zimalimidwa m'madera otentha a Africa ndi Asia, pafupifupi 97 peresenti ya mapira onse padziko lonse lapansi amamera m'maderawa.
Phindu la thanzi la mapira
Popeza mapira nthawi zambiri amagwiritsidwa ntchito kudyetsa mbalame ndi nyama, mpaka phindu lazaumoyo lazakudya zapamwamba zidadziwika padziko lonse lapansi. Komabe, m’madera osiyanasiyana a ku India, mapira ankagwiritsidwa ntchito pa zakudya zosiyanasiyana. Makamaka awo zosaneneka michere wolemera zikuchokera.

M'malo mwake, India imadziwika kuti ndi likulu lachiwiri lalikulu la matenda ashuga padziko lonse lapansi, ndipo izi zadzetsa kufunikira kwa mapira. Kuphatikiza apo, mapira opanda gluten awa amatha kugwira ntchito yofunika kwambiri popewa komanso kuchiza zovuta zingapo zaumoyo. Chifukwa cha ubwino wa chilengedwe, mapira ndi gwero lolemera la fiber, mchere monga magnesium, phosphorous, iron, calcium, zinki ndi potaziyamu.

Malinga ndi katswiri wa zaumoyo Tapasya Mundhra, 'Mapira ndi opatsa thanzi kwambiri komanso abwino pa thanzi ndipo amafunikanso madzi ochepa ndipo amatha kusungidwa kwa zaka zambiri, chifukwa amakhala ndi nthawi yayitali. Millet imapanga chakudya chabwino kwambiri. M'malo mwake, nthawi zambiri amalangizidwa kukonzekera mapira mu mawonekedwe a phala la ana omwe akukula komanso okalamba. Kuwonjezera apo, mapira amadzaza ndi wowuma wochuluka ndi mapuloteni, omwe angakhale opindulitsa, ngati awonjezeredwa ku zakudya zatsiku ndi tsiku.'

Amawonjezeranso kuti,' mapira sakhala athanzi okha, koma nthawi yomweyo amakhala ndi kukoma kwapadera, komwe kumatha kukulitsa kukoma kwa chakudya chilichonse. Ndizatsopano zosiyanasiyana zophikira, mapira monga ragi, jowar ndi bajra amagwiritsidwa ntchito popanga zokhwasula-khwasula ndi mbale zingapo monga Ragi Idli, Millet Khichidi, Apple Ragi Halwa (yathanzi kwa ana ang'onoang'ono), Ma cookies a Ragi ndi zina zotero. Komanso, mapira amatha kupanga chakudya chokoma komanso chowoneka bwino. .'
Chifukwa chake, apa pali zocheperapo momwe kuwonjezera mapira muzakudya zatsiku ndi tsiku kungawonjezere kuchuluka kwaumoyo ndikuchepetsa matenda ndikupereka chakudya chokwanira.

Millet ndi yabwino kwa matenda amtima
Mbewu zazing'onozi ndizopatsa thanzi, zomwe zimathandizira kukulitsa thanzi la mtima ndikuchepetsa kutsekeka kwa mtima. Amalemeretsedwa ndi ubwino wa magnesium, womwe ungathe kuchepetsa kuthamanga kwa magazi komanso chiopsezo cha sitiroko ndi matenda a mtima.

Makamaka, mapira amatha kuthandiza kuchepetsa chiopsezo cha matenda monga atherosclerosis. Polemera mu potaziyamu, mapira amatha kugwira ntchito ngati vasodilator. Kuphatikiza apo, mbewu za lignans mu mapira zimatha kusinthidwa kukhala minyewa yanyama, yomwe imatha kuthana ndi matenda osatha monga khansa ndi matenda ena am'mitsempha.
Xiaomi 2.5kg

Millet imatha kuyendetsa shuga
Millet ndi gwero lambiri la magnesium, lomwe limathandizira kulimbikitsa kuchuluka kwa insulin, potero kumawonjezera mphamvu ya zolandilira shuga m'thupi, zomwe zimathandiza kuti shuga azikhala wathanzi m'thupi.
Izi zimathandiza kuchepetsa mwayi wa matenda a shuga a mtundu wa 2. Kuti mupitirize kulinganiza mlingo wa shuga mungathe kuwonjezera mbewu za flaxseed, mafuta, mpunga wofiira, mpunga wakuda.

Millet imalimbikitsa chimbudzi
Zakudya zokhala ndi fiber zambiri, mapira amapanga phala lathanzi, lomwe limathandizira kugaya chakudya ndikuchepetsa vuto lamatumbo. Imathandiza pamavuto am'mimba ndipo imatha kuchepetsa matenda ena okhudzana ndi chiwindi ndi impso. Zingathandizenso kuchepetsa chiopsezo cha khansa ya m'matumbo. Kuwonjezera mkate juice ndi mphesa zakuda muzakudya zanu za tsiku ndi tsiku zitha kupewa khansa.

Amathandiza detoxification
Mapira amadzaza ndi zinthu monga curcumin, ellagic acid, Quercetin ndi makatechini, omwe amathandiziranso kuchotsa zotumphukira zakunja ndi ma free radicals ndikuwongolera magwiridwe antchito amthupi. Izi zimatha kutsitsa magazi mwachibadwa.
Mitundu ya mapira

Jowar (Nyanga)
Manyowa amadziwika kuti Jowar ku India. Mwachizoloŵezi, jowar ankagwiritsidwa ntchito ngati njere popanga buledi / rotis. Yolemetsedwa ndi ubwino wa iron, mapuloteni ndi ulusi, jowar ingathandize kuchepetsa cholesterol chifukwa ili ndi chigawo chimodzi chotchedwa policosanols (gawo la phula la phula). Ndibwino kwa anthu omwe ali ndi vuto la tirigu.

Ragi (Finger Millet)
Ragi amagwiritsidwa ntchito m'malo mwathanzi mpunga ndi tirigu. Ragi mosakayikira ndi mphamvu yazakudya. Wodzaza ndi mapuloteni ndi amino acid, mapira opanda gluteni ndi abwino ku chitukuko cha ubongo mwa ana omwe akukula.

Foxtail mapira
Foxtail mapira ali ndi shuga wathanzi m'magazi olinganiza chakudya, ndipo amapezeka kwambiri ngati semolina ndi ufa wa mpunga. Kukhalapo kwa chitsulo ndi calcium mu mapira kumathandiza kulimbikitsa chitetezo chokwanira.

Bajra (Pearl mapira)
Mapira awa amadziwika ndi mapindu ake athanzi. Wodzaza ndi ubwino wa chitsulo, mapuloteni, fiber, ndi mchere monga calcium ndi magnesium; kumwa kwa tsiku ndi tsiku kapena kuphatikiza mapira awa kumatha kuchita zodabwitsa.
Mapira a Barnyard
Mapira obiriwira amtunduwu amakhala ndi fiber yambiri, yomwe ingathandize kuchepetsa thupi. Ndi gwero lambiri la calicum ndi phosphorius, lomwe limathandizira pakumanga mafupa ndipo kukomoka kwake tsiku ndi tsiku kumathandizira kuthana ndi matenda a mafupa.

Proso mapira
Mapira awa atha kuthandizira kulinganiza kuchuluka kwa shuga m'magazi. Mlozera wake wochepa wa glycemic wapangitsa kuti ikhale yosangalatsa pakati pa owonera kulemera. Ku India ndi chakudya cha mbalame chodziwika bwino.

Mapira ang'ono
Podzazidwa ndi ubwino wa mavitamini a B, mchere monga calcium, iron, zinc ndi potaziyamu, mapira ang'onoang'ono amatha kupereka zakudya zofunika, zomwe zimathandiza kuchepetsa thupi. Ndi gawo la zakudya zambiri zachikhalidwe kumwera kwa India. Kupitilira apo, kuchuluka kwake kwa fiber kumapangitsa kukhala m'malo mwa mpunga wathanzi.
Nazi zina zochititsa chidwi zokhala ndi mapira athanzi
Idli ndi imodzi mwazakudya zam'mawa zomwe amakonda kwambiri aku South Indian. Chinsinsi chathanzi ichi ndi chopotoka ku idlis yotopetsa ndipo imatha kupanga chakudya cham'mawa kapena chokhwasula-khwasula.

Muffins yisiti
Nanga bwanji mchere wathanzi womwe sudzakusiyani mukumva wolakwa. Yesani ragi muffin wodabwitsa uyu kunyumba ndikusangalatsa okondedwa anu ndi luso lanu lophika.
Ladoo yosangalatsa iyi ndiyabwino kwambiri kwa okonda okoma. Wopangidwa ndi ubwino wa jowar, Chinsinsi cha ladoo ichi ndi choyesa kwambiri.
Chisangalalo chokoma koma chathanzi. Chosavuta kupanga mbale iyi chikhoza kukonzedwa ndi zosakaniza zosavuta.