Mapira akhala akulimidwa ku Africa, India, ndi kum’mwera chakum’mawa kwa Asia kwa zaka masauzande ambiri, zomwe zapangitsa kuti mbewuyo ikhale imodzi mwa mbewu zakale kwambiri padziko lonse lapansi. Ndi gawo la Poaceae, kapena banja la udzu, koma kadyedwe kake kamafanana kwambiri ndi manyuchi ndi mbewu zina monga chimanga. Zofanana ndi nyemba, ndi njere yolimba yomwe imagonjetsedwa ndi chilala ndipo imakhwima msanga, ndipo imakhala ndi ubwino wambiri wathanzi. Bungwe la United Nations lidawunikiranso za tirigu wakale chifukwa chazakudya zolimbikitsa thanzi komanso ntchito yake pakukhazikitsa chitetezo cha chakudya padziko lonse lapansi.
Mapira alibe gluteni komanso gwero labwino la fiber, mapuloteni, ndi ma micronutrients ambiri ofunikira. Kuphatikizira mapira muzakudya zopatsa thanzi kungathandize kuteteza thanzi la mtima, kulimbikitsa milingo yamafuta a cholesterol, ndikuthandizira khama kasamalidwe kulemera, mwa zina zopindulitsa. M'nkhaniyi, tikambirana za zakudya za mapira, zovuta zake ndi ubwino wake, komanso njira zokonzekera.
Mitundu Yosiyanasiyana ya Mapira
Mapira ndi imodzi mwa mbewu zakale kwambiri padziko lapansi. Masiku ano, ndi mbewu yofunika kwambiri kwa anthu ndi nyama. Chifukwa cha zakudya zake zopatsa thanzi, akatswiri ambiri azakudya zolembedwa amalangiza kuwonjezera mapira pazakudya zanu. Koma ndi mitundu yambiri yosankha, mungadziwe bwanji mapira omwe ali abwino kwambiri?
Monga chakudya chilichonse, mitundu yonse ya mapira imatha kulowa muzakudya zopatsa thanzi mukamadya moganizira. Mapira ambiri ali ndi kadyedwe kofananako, motero amatha kutengera zomwe amakonda. Kupyolera mukuyesera ndi zolakwika, mutha kupeza mapira omwe amagwirizana ndi zosowa zanu ndikukwaniritsa zokonda zanu.
Njere zakale zimasiyanasiyana kukula ndi mtundu pakati pa mitundu. Mapira amagawidwa m'magulu awiri akuluakulu, mapira ang'onoang'ono ndi ang'onoang'ono - kukupatsani malo abwino oyambira posankha mapira oyenera.
1. Njere Zazikulu Za Mapira
- Mapira a Chala, yomwe imatchedwanso ragi, nthawi zambiri imakhala yofiirira komanso yozungulira 1-2 millimeters (mm) kukula kwake
- Foxtail Millet amatha kukhala ofiira, akuda, oyera, kapena achikasu mumtundu, ndipo nthawi zambiri amakhala pafupifupi 2-3 mm kukula kwake
- Pearl Millet ndi mtundu wofala kwambiri wa mapira. Nthawi zambiri imakhala yoyera, yachikasu, imvi, kapena yofiirira ndipo imakhala kutalika kwa 3-5 mm
- Proso Millet ndi pafupifupi 3 mm kutalika ndipo nthawi zambiri amakhala ndi mizere yokongoletsa kutalika kwa njere. Zitha kukhala zofiirira, zachikasu, kapena zoyera
2. Njere Zing'onozing'ono za Mapira
- Browntop Millet nthawi zambiri imakhala yozungulira 4-5 mm m'litali ndi yofiirira kapena yoyera
- Fonio Millet ndi njere yaing'ono, yoyera kapena yoyera, yokhala ndi mawanga akuda
- Kodi Millet nthawi zambiri imakhala yakuda, imakula mumitundu yakuda ndi yoderapo. Iwo ali pafupi 3 mm kukula kwake
- Barnyard Millet imabwera mumithunzi ya imvi ndi yoyera ndipo ndi pafupifupi 3 mm kutalika
- Mapira Wamng'ono nthawi zambiri imakhala pafupifupi 2-3 mm kukula kwake ndi mithunzi ya imvi ndi yoyera
Mbiri ya Millet Nutritional
Njere ya mapira ndi njere zokhala ndi michere yambiri, yopanda gluteni yodzaza ndi mapuloteni, ulusi wosungunuka, komanso ma micronutrients osiyanasiyana. Mofanana ndi mbewu zina zambewu, zimagwirizana bwino ndi zakudya zina kuti apange chakudya chopatsa thanzi kapena mbale yapambali.
1/2 chikho cha mapira ophika amapereka:1
- Zopatsa mphamvu: 104
- Puloteni: 3 gm (g)
- Zakudya zopatsa mphamvu: 20.6g ku
- Mafuta: 0.87g pa
- CHIKWANGWANI: 1.1g ku
- Shuga: 0.1g ku
- Phosphorous: 87 milligrams (mg) (7% ya mtengo watsiku ndi tsiku)2
- Folate: 16.6 micrograms (mcg) (4% ya mtengo watsiku ndi tsiku)2
- Potaziyamu: 54mg (2% ya mtengo watsiku ndi tsiku)2
- Kashiamu: 2.6 mg
- Magnesium: 38.3mg (9% ya mtengo watsiku ndi tsiku)2
- Niacin: 0.67mg (4% ya mtengo watsiku ndi tsiku)2
Mapira samaperekedwa ngati tirigu wathunthu—amapezekanso ngati ufa wa mapira. Kugwiritsa ntchito ufa wa mapira m'malo mwa mitundu ina ya ufa kumatha kukulitsa mbiri ya zakudya zinthu zophikidwa.
1/2 chikho cha ufa wa mapira amapereka:3
- Zopatsa mphamvu: 228
- Puloteni: 6.5g ku
- Zakudya zopatsa mphamvu: 44.7g pa
- Mafuta: 2.5g ku
- CHIKWANGWANI: 2.8g ku
- Shuga: 1g
- Phosphorous: 170mg (14% ya mtengo watsiku ndi tsiku)2
- Folate: 25mcg (6% ya mtengo watsiku ndi tsiku)2
- Potaziyamu: 134mg (3% ya mtengo watsiku ndi tsiku)2
- Kashiamu: 8.4 mg pa
- Magnesium: 71mg (17% ya mtengo watsiku ndi tsiku)2
- Niacin: 3.6mg (22% ya mtengo watsiku ndi tsiku)2
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Xiaomi 2.5kg
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Ubwino wa Thanzi ndi Chakudya cha Mapira
Pali chifukwa chomwe mapira amapezeka nthawi zambiri m'masitolo ogulitsa zakudya - ndinjere yamphamvu yomwe imathandizira kukhala bwino pamagawo ambiri. Ili ndi mbiri yopatsa thanzi yomwe imathandizira njira zambiri zathanzi, kuphatikiza matumbo ndi thanzi la mtima.
Ubwino wa mapira ndi awa:
- Kuchuluka kwa Antioxidants: Mapira ali odzaza ndi ma tannins, phytates, ndi phenols, omwe angathandize kuthana ndi kupsinjika kwa okosijeni komwe kumawononga maselo ndipo kumatha kuthandizira kudwala matenda amtundu wa 2 ndi matenda amtima.
- Zomwe Zingathe Kuwongolera Milingo ya Shuga M'magazi: Millet amavomerezedwa kuti ali ndi zochepa glycemic index. Motero, mbewu za mapira zingathandize kuchepetsa shuga m’magazi ndi kuchepetsa chiopsezo cha matenda a shuga4
- Zomwe Zingatheke Zotsitsa Cholesterol: Kafukufuku wasonyeza kuti kudya mapira kumatha kuchepetsa hyperlipidemia ndikukweza cholesterol ya HDL, cholesterol yabwino. Momwemo, zitha kuchepetsa chiopsezo chokhala ndi matenda oopsa komanso matenda ena okhudzana ndi mtima5
- Ndi Zoyenera Pazakudya Zopanda Gluten: Omwe amayenera kutsatira zakudya zopanda gluteni, monga omwe ali ndi matenda a celiac, amatha kusangalala ndi mapira. Pali maphikidwe ambiri a mapira omwe amapereka zosiyanasiyana muzakudya zopanda gluteni. Kuphatikiza apo, ufa wa mapira ndi ufa wopanda gluteni m'malo mwa ufa wa tirigu
- Chithandizo cha Gut Health: Mapira ali ndi ma prebiotic opindulitsa, omwe amathandizira kukula kwa mabakiteriya opindulitsa m'matumbo a microbiome, kulimbikitsa matumbo athanzi. Kuphatikiza apo, mapira ndi gwero labwino la fiber. Kudya mokwanira kwa fiber tsiku lililonse kumathandizira kuyenda kwamatumbo pafupipafupi, kuchepetsa chiopsezo cha nkhawa zokhudzana ndi m'mimba.
Zomwe Zingatheke za Millet
Ngakhale kuti njere ya mapira imapereka ubwino wambiri wathanzi, imakhalanso ndi zovuta zomwe zingatheke-makamaka zokhudzana ndi zomwe zimapitirira. Mbeu za mapira zili ndi zakudya zomwe zimasokoneza mayamwidwe a thupi lanu ndi zakudya zina, zomwe zingapangitse kuti zikhale zoperewera ngati sizinawerengedwe. Komabe, izi zitha kuwoneka mosiyana pamitundu yonse ya mapira.
- Antinutrients mu Millet Hinder Nutrient Absorption: Antinutrients, monga phytic acid, amatha kuchepetsa mphamvu ya thupi kutenga zakudya zina monga potaziyamu, calcium, iron, zinki, ndi magnesium. Komabe, omwe amadya zakudya zopatsa thanzi sangazindikire izi pamlingo waukulu
- Kusiyanasiyana kwa Ma Antinutrients mu Mitundu Yosiyanasiyana ya Mapira: Mofanana ndi njere zina zonse, zomanga thupi zimasiyanasiyana pakati pa mitundu ya mapira. Zomwezo zimapitanso pazotsatira zawo. Mitundu ina ya mapira imakhala ndi ma antinutrients ambiri, zomwe zimapangitsa kuti zikhale zovuta kumvetsetsa bwino momwe zimakhudzira mayamwidwe anu a micronutrient.
- Pearl Millet Ili ndi Phytates: Phytates amapereka maubwino ena azaumoyo koma amatha kulepheretsa kuyamwa kwa mchere wofunikira kuti musunge homeostasis m'thupi.6
- Goitrogenic Polyphenols mu Pearl Millet Yolumikizidwa ndi Goiter Risk: Mankhwala a polyphenol mu mapira amakhala ndi zotsatira za goitrogenic, zomwe zimapangitsa kuti chithokomiro chizikula.7
Malangizo Okonzekera ndi Kuphika Mapira
Mapira ndi njere zamitundumitundu zomwe zimatha kuwonjezera kakomedwe, kapangidwe, ndi kadyedwe kazakudya zosiyanasiyana. Njere ya mapira imagulitsidwa yaiwisi, yowuma, yofufuma, ndi yogayidwa ngati ufa, kukupatsani mwayi wokwanira kuti muphatikize muzakudya zanu zopatsa thanzi. Zimakonzedwa mofanana ndi momwe mungaphikire quinoa.
Musanaphike mapira anu, ganizirani kuwaviika usiku wonse kuti muchepetse zoletsa. Kuthira kumapangitsa kuti ma antinutrients monga phytic acid atuluke. Mukhozanso kuphika mapira mu poto musanaphike kuti muwonjezere kukoma kwake kwa mtedza.
Nthawi yophika mapira ikakwana, onjezerani makapu awiri amadzi pa kapu iliyonse ya mapira aiwisi. Bweretsani kusakaniza kwa chithupsa ndikulola kuti chiyimire kwa mphindi pafupifupi 20 kapena mpaka njere itamwa madzi ambiri. Chotsani mphika pamoto, pukuta mapira, ndipo mulole kuti ikhale kwa mphindi 15 pamene imatenga madzi ena onse.
Mapira ophika amatha kuwonjezera zakudya zambiri m'zakudya zambiri. Ganizirani kuwonjezera mapira ku saladi yotsitsimula, phala lam'mawa, kapena mphodza.
Phunzirani Momwe Mungakulitsire Chakudya Chanu Ndikuwona Milingo Yanu Ya Glycemic Index Ndi Upangiri Waukatswiri Wa Signos.
Njere ya mapira yalimbana ndi kuyezetsa kwa nthawi. Ndi mbewu yolimba yomwe ikupitilizabe kuthandiza anthu padziko lonse lapansi chifukwa chokhala ndi michere yambiri. Monga chakudya chochepa cha GI, chopanda gluteni, mapira akhoza kukhala chowonjezera pazakudya zambiri zochiritsira. Omwe amayang'anira kuchuluka kwa shuga m'magazi awo, kuwongolera kusalolera kwa gluteni, kapena kulimbikitsa thanzi lawo labwino lamtima atha kukhala ndi zopindulitsa pakudya mapira.
Zakudya zopatsa thanzi zimakhala ndi gawo lalikulu paumoyo wonse, koma kuyang'anira momwe zakudya zanu zimakhudzira dongosolo lanu kungakhale kovuta. Kuwunika kwa glucose mosalekeza kumatha sinthani thanzi lanu ndi kuthandizira madyedwe abwino mwa kuwunikira zizindikiro za thanzi-kusonyeza kugwirizana pakati pa zomwe timadya ndi momwe matupi athu amachitira.