Kodi Millet ndi Chiyani?

Mapira ndi a mtundu wa phala ndilo gawo la banja la udzu la Poaceae. Njere zazing'ono zozungulira izi zimabzalidwa ku India ndi Nigeria, makamaka ku Asia ndi Africa. Monga mpunga wa bulauni ndi quinoa, chakudya cha mapira chikhoza kuphikidwa kuti chigayidwe mosavuta.

Pali mitundu ingapo ya mapira. Komabe, mitundu yodziwika bwino ndi Finger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet ndi Sorghum Millet.. Mapira ali ndi zakudya zambiri ndipo ndichifukwa chake akatswiri azakudya ndi madotolo ambiri amavomereza kuti ndi imodzi mwazofunikira chakudya cham'mawa zomwe muyenera kuziphatikiza muzakudya zanu. Komanso, mapira muesli imalimbikitsidwanso ndi akatswiri odziwa zakudya chifukwa ndi mtundu wa mapira wochuluka kwambiri.

1. Mapira a Mapira (Jowar)

Nthawi zambiri amatchedwa Jowar ku India. Maiko akulu kwambiri omwe amapanga manyuchi ku India ndi Maharashtra ndi Karnataka. Mitundu ina ya Manyowa imagwiritsidwa ntchito popanga Mowa.

2. Proso Millet (Chena/Barri)

Njere imeneyi imatchedwanso tsache corn mapira, imapezeka kwambiri kumadera ouma a Asia, Australia, Africa, Europe, ndi North America. Simufunika madzi ambiri kuti mulime mbewuyi.

3. Pearl Millet (Bajra)

Ku India, mupeza mbewuyi yotchedwa Bajra ndipo imabzalidwa kwambiri m'maboma monga Gujarat, Rajasthan, Maharashtra, Uttar Pradesh, ndi Haryana. 

4. Foxtail Millet (Kakum / Kangi)

Foxtail mapira kapena mapira aku Italy nthawi zambiri amalimidwa kudera louma. Nyengo yakukula kwa mitundu iyi ya mapira ku India ndi yayifupi kwambiri.

5. Mapira a Chala (Ragi)

Dzina lodziwika bwino la mapira ku India ndi ragi. The ragi mapira ndi yotchuka chifukwa cha ubwino wake wopatsa thanzi. Ndi imodzi mwa mapira okhwima kwambiri ku India ndi masamba a ragi amagwiritsidwa ntchito kwambiri pazakudya za ana.

6. Browntop Millet (Korle)

Mitundu ya mapira iyi imakula kwambiri ku Karnataka ndi Andhra Pradesh. Chomwe chimapangitsa mapirawa kukhala apadera kwambiri ndikuti amatha kulimidwa ngakhale m'nthaka yopanda chonde.

Xiaomi 2.5kg

7. Barnyard Millet (Sanwa)

Ichi ndi chimodzi mwa mapira ku India zomwe zimamera m'madera ena a Andhra Pradesh ndi Uttarakhand. Ubwino wake ndikuti umakula ngakhale m'maiko ocheperako.

8. Little Millet (Moraiyo)

Kaya pali kudulidwa kwamadzi kapena chilala, mapirawa amatha kulimidwa mosavuta. Mtundu uwu wa mapira nthawi zambiri umapezeka ku Eastern Ghats ku India.

9. Buckwheat mapira (Kuttu)

Buckwheat ndi imodzi mwa mitundu yodziwika bwino ya mapira, imadziwikanso kuti kuttu ku India ndipo imagwiritsidwa ntchito nthawi zambiri ku Navratra kusala kudya. Imatsitsa kuthamanga kwa magazi ndipo imathandizira odwala matenda ashuga. Ndizopindulitsa pa thanzi la mtima, ndipo muyenera kuziphatikiza muzakudya zanu ngati mukufuna kuchepetsa thupi. Kuphatikiza apo, buckwheat amateteza ku ndulu, mphumu mwa ana ndi khansa ya m'mawere.

10. Amaranth mapira (Rajgira)

Amarnath, yemwe amadziwikanso kuti Rajgira, ndi gwero lalikulu la mapuloteni komanso zakudya zamafuta. Ndi zabwino kwambiri pazakudya zopatsa thanzi. Kuphatikiza apo, mapira awa amathandizira kupewa kutayika tsitsi ndi imvi. Amaranth imachepetsanso cholesterol komanso mwayi wokhala ndi matenda amtima. Lili ndi calcium yambiri, mavitamini ndi michere ina.

11. Kodo Millet

Mapira a Kodo ndi mtundu wa mapira omwe amagayidwa omwe amakhala ndi amino acid lecithin yambiri. Zimathandizira kulimbitsa dongosolo lamanjenje. Niacin, B6, ndi folic acid, pakati pa mavitamini B ena ndi mavitamini ena ndi mchere, ndizochuluka kwambiri mu kodo. Lili ndi mchere monga calcium, chitsulo, potaziyamu, magnesium, ndi zinc. Ndikwabwino kwa anthu omwe ali ndi vuto la gluten chifukwa ndi mapira opanda gluteni. Akagwiritsidwa ntchito mosalekeza ndi amayi omwe adasiya kusamba, amatha kuchiza matenda amtima monga kuthamanga kwa magazi komanso kuchuluka kwa cholesterol.

Ubwino wa Zaumoyo wa Millet

Malinga ndi kafukufuku wina, pali mulu wa mapira phindu kwa thupi la munthu. Tiyeni tikambirane angapo a iwo.

1. Zimathandizira Ku thanzi la M'mimba

Kudya chimanga cha mapira kungathandize kuwongolera kayendedwe ka matumbo chifukwa chimakhala ndi fiber kwambiri ngati oats. Ilinso ndi ma prebiotic omwe amathandizira kukula kwa ma probiotic mu microbiome. Izi zimathandiza kukonza thanzi la m'matumbo komanso chitetezo chokwanira.

2. Zabwino Kwa Anthu Omwe Ali ndi Kusamvana kwa Gluten

Anthu omwe sangathe kulekerera gluten muzakudya zawo amatha kudya mapira popanda kukayika chifukwa ndi tirigu wopanda gluten. Chifukwa chake mitundu yambiri ya oats wopanda gluten lili ndi mapira.

3. Imathandizira Thanzi la Mtima

Magnesium ndi imodzi mwazakudya zomwe zimathandizira dongosolo la mtima, ndipo mapira amakhala ndi magnesium. Monga munthu amadya mapira, njere zimathandizira kuwongolera kuchuluka kwa mapuloteni adiponectin, omwe pamapeto pake amathandizira kuteteza minofu yamtima. 

4. Imawonjezera Kusangalala

M'modzi mwa phindu la mapira chifukwa ali ndi kuchuluka kwa amino acid, tryptophan, amene amathandiza kusintha maganizo. Anthu omwe ali ndi nkhawa kapena kupsinjika maganizo ayenera kudya mapira pazakudya zawo zatsiku ndi tsiku.

5. Amayendetsa Kulemera

Anthu omwe akhala akulimbana ndi vuto la kunenepa kwambiri kapena kunenepa kwambiri ayenera kuganizira kuphatikiza mapira muzakudya zawo. 

Pa magalamu 100 aliwonse a mapira osaphika amapereka 378 calories. Mitundu yonse ya mapira imakhala ndi ma carbohydrate ambiri. Chifukwa chake, mutha kuyembekezera kumva ndikukhalabe amphamvu mutatha kudya mapira kwa nthawi yayitali. Kupatula ma carbohydrate, ndi gwero lalikulu la mapuloteni, fiber, mavitamini, mchere, ndi antioxidants. M'malo mwake, mukhoza kupeza calcium chala mapira. Izi ndi zina mwazakudya zomwe mumafunikira m'thupi lanu pafupipafupi. Choncho, kudya mapira kungakuthandizeni kupeza mitundu ingapo ya zakudya zofunika.

Momwe Mungadye Millet Nthawi Zonse?

Ngati mukufuna kuwonjezera mapira ku zakudya zanu nthawi zonse, malangizo otsatirawa angakhale othandiza kwa inu.

• Tengani phala ndikuwonjezera zipatso zatsopano. Mukhozanso kuwonjezera zipatso zachisanu ngati zipatso zatsopano sizipezeka.
• Mukhoza kuphika mphodza kapena supu kuchokera ku mapira.
• M'malo mwa quinoa, mutha kugwiritsa ntchito mapira pa saladi zanu.

Tsopano, zomwe muyenera kuchita ndikugula mapira abwino kwambiri ndikuyamba kuwonjezera pazakudya zanu.