Mapira ndi chiyani?
Mbewu yomwe imatchulidwa ngati njere, mapira nthawi zambiri amapezeka mumbewu ya mbalame. Koma ndithudi si za mbalame zokha. Mbewu za gluteni zomwe zimachitika mwachilengedwe zimakhala zodzaza ndi mchere-monga potaziyamu ndi magnesium - ndipo imanyamula nkhonya yokhala ndi mapuloteni ambiri pakutumikira. Ndi kukoma kwa chimanga chochepa chomwe chimaphika mofanana ndi mpunga kapena quinoa, mapira awiriawiri mu saladi, monga mbale yam'mbali, monga phala m'mawa, kapena ngakhale mikate ndi makeke. Kuti muwonjezere kununkhira kozama pazakudya zanu, mutha kuthiranso mapira musanaphike kuti mutulutse zolemba zake zamafuta ambiri. Pitirizani kuwerenga kuti mudziwe zambiri za mapira, mfundo za zakudya ndi ubwino wake, komanso momwe mungadyere mbewu yathanziyi.
Mfundo za zakudya za mapira
Kambewu kakang'ono kameneka kamapereka nkhonya yamphamvu yopatsa thanzi.
"Mapira ndi tirigu wowuma, wopanda gluteni wodzaza ndi mavitamini ndi mchere monga calcium, phosphorous, ndi magnesium," akutero Samantha Murdoch, RDN, katswiri wodziwa za zakudya ku Lenox Hill Hospital ku New York City. Zakudya zimenezi "zonse zimakhala ndi gawo lofunika kwambiri pa thanzi la mafupa, komanso kugwira ntchito kwa mitsempha ndi minofu."
Izi ndi zomwe mungapeze mu kapu imodzi (174 magalamu) ya mapira ophika.
Zopatsa mphamvu: 207
Puloteni: 6.1 g (12 peresenti ya Mtengo Watsiku ndi Tsiku)
CHIKWANGWANI: 2.3 g (9 peresenti DV)
Mafuta: 1.7g pa
Zakudya zopatsa mphamvu: 41.2 g (14 peresenti DV)
Kashiamu: 5.2 mg (1 peresenti DV)
Iron: 1.1 mg (6 peresenti DV)
Niacin: 2.31 mg (12 peresenti DV)
Magnesium: 76.6 mg (19 peresenti DV)
Phosphorous: 174 mg (17 peresenti DV)
Potaziyamu: 108 mg (3 peresenti DV)
Njere yopanda gluteni yodzaza ndi mapuloteni
Ngati mapira sali gawo lokhazikika lazakudya zanu, mungafune kuganiziranso izi. Njere iyi yooneka ngati njere ili ndi zochuluka mapuloteni-6 magalamu pakutumikira-kuphatikiza, fiber yambiri, ndi magnesium. Ndi njira yabwino yopanda gluteni kwa anthu omwe ali ndi matenda a celiac kapena aliyense amene akufuna kuchepetsa kudya kwawo kwa gluten.
Gawo labwino kwambiri? Mapira ndi osavuta kuphatikiza muzakudya zanu chifukwa ndiwosinthasintha. Mungadye monga phala lachakudya cham’mawa, kumwa monga chakumwa chofufumitsa, kuwagwiritsira ntchito m’malo mwa mpunga, kapena kuwaza pa saladi. Mutha kugwiritsanso ntchito ufa wa mapira za kuphika. Yesani izi Chinsinsi cha mapira tot aliyense ayenera kukonda.
Chiyambi cha mapira
Mapira ndi kambewu kakang'ono kambewu komwe ndi mtundu wa udzu ndipo ndi gawo la banja la Poaceae. Chomera chochokera kumadera ambiri ku Asia ndi Africa, ndi chakudya chokhazikika cha zikhalidwe zambiri. Nthawi zambiri amafufuzidwa kapena amapangidwa kukhala chakumwa. Oposa gawo limodzi mwa magawo atatu a anthu padziko lapansi amadalira mbewu yonseyi.
Mapira amakondedwa osati chifukwa cha zakudya zake zokha, komanso chifukwa amatha kumera kumalo otentha, owuma komanso ovuta.
Xiaomi 2.5kg
Zosiyanasiyana
Pali mitundu ingapo ya mapira omwe amalimidwa kuti adye anthu komanso ziweto. Pearl mapira amalimidwa makamaka ku India ndi madera ena a Africa. Ndi imodzi mwa mapira omwe amalimidwa kwambiri, zomwe zimapangitsa kuti zikhale zosavuta kuzipeza m'mashelufu a golosale. Pearl mapira amitundu yosiyanasiyana, kuchokera ku zoyera ndi zachikasu mpaka zotuwa ndi zofiirira.
Mapira amagawidwa m'mitundu iwiri yosiyana: Mapira akuluakulu omwe nthawi zambiri amalimidwa, omwe ndi otchuka kwambiri, ndi mapira ang'onoang'ono omwe sapezeka kawirikawiri. Mitundu yayikulu ya mapira ndi mapira a chala, mapira a foxtail, mapira a pearl, ndi ma proso. Malinga ndi kafukufuku mu Kupita patsogolo kwa Kafukufuku wa Chakudya ndi Chakudya Chakudya, chala mapira has the kuchuluka kwa calcium ndi potaziyamu poyerekeza ndi mitundu ina ya mapira.
(Nawa malangizo ogwiritsira ntchito ufa wa mapira wophika wopanda gilateni.)
Mitundu ya mapira imasiyana mtundu, kukula, komanso komwe imamera. Ndipo onse ali ndi magawo osiyanasiyana a zakudya.
Phindu la thanzi la mapira
Amino zidulo
Mapira ndi imodzi mwa mbewu zochepa zomwe zimakhala ndi mapuloteni ochuluka pakudya, zomwe zimapangitsa kuti zikhale zabwino kwa odya zamasamba, vegan, kapena zakudya zochokera ku zomera. "Mapira ndi apadera chifukwa amapereka zambiri zofunika amino zidulo poyerekezera ndi mbewu zambiri zambewu,” akutero Allison Gregg, RDN, katswiri wodziwa za kadyedwe kake ku Jacksonville, Florida. "Ma amino acid amagwira ntchito ngati zomanga mapuloteni."
Okwera kwambiri mu antioxidants
Antioxidants ndi mamolekyu omwe amalimbana ndi ma free radicals. Ma free radicals amatha kuvulaza thupi ngati milingo yakwera kwambiri. "Kuwonongeka kwakukulu kwaulere kumathandizira kuti pakhale vuto la matenda osatha, monga matenda amtima ndi kutupa," akutero Gregg.
Mapira ali ndi asidi wambiri wa ferulic ndi makatekesi, mankhwala a phenolic omwe amagwira ntchito ngati antioxidants. "Zambiri za antioxidant zomwe zili m'mbewuzi zimathandiza kuteteza thupi ku nkhawa yobwera chifukwa cha ma free radicals," akutero Kristin Gillespie, RD, katswiri wodziwa za kadyedwe komanso wovomerezeka yemwe amakhala ku Virginia Beach, Virginia. Izi zimathandiza kuchepetsa chiopsezo cha matenda angapo, kuphatikizapo matenda a mtima ndi mitundu ina ya khansa.
Mtundu wa njere umapangitsanso kusiyana. Gregg anati: “Kukhala kwakuda kwa mtundu wa mapira, monga chala ndi proso [mitundu yosiyanasiyana], kumapangitsa kuti mphamvu ya antioxidant ichuluke.
Mapira amatha kuthandiza kuchepetsa shuga m'magazi
CHIKWANGWANI ndi chofunikira pathupi lathanzi pazifukwa zosiyanasiyana, kuphatikiza kuthandizira kugaya chakudya ndi mabakiteriya abwino komanso kuthandizira matumbo. Mapira ali ndi zonse zosungunuka komanso zosasungunuka fiber. "Mapira ochuluka a fiber ndi ma polysaccharides osawota amathandiza kuchepetsa shuga m'magazi," akutero Gregg. "Mlozera wake wochepa wa glycemic umathandizira kupewa kuchuluka kwa shuga m'magazi."
Zomwe zingathandize kuwongolera kapena kuchepetsa
Ubwino wopatsa thanzi wa mapira ungathandize kuchepetsa matenda ena.
"njerezi, pamodzi ndi mbewu zina zonse, zingathandize kuchepetsa mafuta m'thupi lanu," akufotokoza motero Murdoch. "Mapira angathandizenso kuchepetsa kuchuluka kwa triglyceride," akuwonjezera Gregg.
Sikuti mapira amangothandiza kutsitsa cholesterol, koma "mapira olemera a antioxidant ndi fiber amathandizira kuteteza ku matenda osatha, kuphatikiza matenda amtima ndi mitundu ina ya khansa," akutero Gillespie.
Njira yopanda Gluten kwa iwo omwe ali ndi matenda a celiac
Mapira ndi mbewu yachilengedwe yopanda gluteni, zomwe zimapangitsa kuti zikhale zabwino kwa aliyense amene akufuna kuchepetsa kuchuluka kwa gluten amadya kapena kwa iwo omwe ali ndi matenda a celiac. Ngakhale ndi tirigu wopanda gluteni, Gregg akuti "muyenera kuyang'anabe chizindikirocho pogula mapira kuti muwonetsetse kuti alibe gluteni ndipo sanaipitsidwe ndi zosakaniza za gluteni."
Zowopsa kapena zotsatira zake
Ngakhale mapira ali ndi ubwino wambiri wathanzi, ndikofunika kudziwa kuti ali ndi antinutrients. Awa ndi mankhwala omwe amalepheretsa kapena kuchepetsa kuthekera kwa thupi kuyamwa zakudya.
Pali mitundu yosiyanasiyana ya mankhwala oletsa zakudya m’thupi ndipo “mapira ali ndi zingapo, kuphatikizapo tannins, phytates, polyphenols, trypsin inhibitors, ndi fiber,” anatero Gillespie. Gillespie anati: "Ma antinutrients ndi zigawo zochokera ku zomera zomwe zimachepetsa bioavailability, motero, mphamvu ya mayamwidwe - ya zakudya zina."
Pali michere yambiri ndi michere yomwe ingakhudzidwe ndi antinutrients. "Ngakhale kuti mankhwala oletsa tizilombo toyambitsa matenda amathandizira kuyamwa kwa calcium, iron, zinki, ndi magnesium, pali zinthu zosiyanasiyana zomwe zingakhudze kuchuluka kwa kuyamwa," akutero Murdoch.
Pakhoza kukhala zotsatira zoyipa, makamaka ngati mumadya mapira kwambiri. “Kudya mapira wochuluka kungayambitse kupweteka kwa m’mimba; kuphulika, ndi kudzimbidwa,” akutero Gregg.
Anthu ena angafunike kusamala kwambiri ndi kadyedwe kawo ka mapira. "Pali anthu ochepa omwe akuyenera kuyang'anira momwe akudyera komanso kuti asapitirire mapira," akutero Murdoch. Ngati muli ndi, kapena muli pachiopsezo cha kudwala matenda osteoporosis kapena iron deficiency anemia, mwachitsanzo, “zingakhale zopindulitsa kukhala ndi iron yambiri kapena zakudya zokhala ndi calcium yambiri musanayambe kapena mutadya mapira kotero kuti mlingo wokwanira wa michereyo ulowetsedwa bwino.”
Chinthu chinanso chokhudzana ndi mankhwala ndi goitrogenic polyphenols, omwe amatha kusokoneza chithokomiro ndikuyambitsa goiter. Goiter ndi kukula kwake chithokomiro. "Ngati mukudwala matenda a chithokomiro, mungafunikire kuchepetsa kudya kwanu chifukwa mapira ali ndi goitrogen pang'ono, zomwe zingasokoneze ntchito ya chithokomiro," akutero Gregg.
Momwe mungadye mapira
Mapira ali ndi kukoma kwa chimanga pang'ono ndipo amatha kugwiritsidwa ntchito muzakudya zambiri. Kuphika mapira zikufanana ndi kupanga mpunga: Tsatirani chiŵerengero cha 2-makapu-madzi-to-1-chikho-grain. Zimatenga pafupifupi mphindi 20, ndikupangitsa kuti ikhale chakudya chofulumira komanso chosavuta kuphika. Ngati mukufuna kutulutsa kukoma kokoma kwa mtedza, mutha kuthira mapira ndi mafuta pang'ono mu poto musanaphike.
"Ineyo pandekha ndimakonda kuika masamba okazinga ndi puloteni pamwamba pa mapira kuti ndipeze ulusi wowonjezera pachakudya changa," akutero Murdoch.
Mutha kugula mapira m'njira zosiyanasiyana, kuphatikiza tirigu wathunthu, mapira, otukuka, ndi ufa.
"Anthu akuyenera kuganizira za kuwonjezera mapira pazakudya zawo chifukwa ndi njira ina yathanzi, yosavuta kupanga, komanso yotsika mtengo," akutero Gregg. Mapira amatha kuphatikizidwa muzinthu zowotcha, monga makeke, buledi, ndi makeke, ndipo amagwiritsidwa ntchito ngati chowonjezera cha supu.
"Ikhoza kuphikidwa ndi kudyedwa ngati chakudya cham'mawa chofanana ndi oatmeal, yophika ndi kugwiritsidwa ntchito ngati mbale yam'mbali, kuponyedwa mu saladi yanu, kapena kuwonjezeredwa ku smoothies kapena mapuloteni," akutero Gillespie.