Inyungu 10 Zubuzima Bwiza bwo Kurya Ubwoko butandukanye bwa Millets burimunsi

Millets, imbaraga zintungamubiri, ni ibinyampeke bifite akamaro kanini mubuzima. Kwinjiza urushyi rwinshi mumirire yawe ya buri munsi birashobora gufungura inzira yubuzima bwiza cyane.

Millets bahagaze mugihe cyigihe kandi babayeho mbere yubusabane bwa Indus. Byavuzwe mu nyandiko za kera za Yajurveda nka priyan gava (foxtail millet), aanava (urusenda rwa barnyard) na shyaamaka (urutoki), ruvuga ibihe bya Bronze mu 4500 MIC.

Millets iri mubyiciro byibiribwa, bizwiho imirire yaho yihariye ako karere. Mu minsi yashize, mbere ya Revolution Revolution, umuceri ningano nibyo binyampeke byaboneka. Bitewe nibikorwa bitandukanye bikenewe, abantu bamwe gusa mukarere kamwe bashoboye kugura no kubona iki gihingwa. Mugihe cyo guhinga, ibinyampeke bisaba ishoramari rito ryimbuto hamwe nibisarurwa byinshi, kandi birashobora gukura byoroshye nkigihingwa cyagaburiwe nimvura, gifasha gukomeza ubuhinzi.

Muri iyi ngingo, Dr Karthiyayini Mahadevan, Umuyobozi, Ubuzima bwiza n'imibereho myiza muri Columbia Pacific, idufasha kumva uburyo kongeramo utuntu duto duto cyane mumirire yawe ya buri munsi bishobora gufasha ubuzima bwawe muri rusange.

Impamvu 10 zo gukora Millets ibiryo byawe bishya

Yabaye ingano izwi cyane mumatsinda adafite amikoro akora akazi gakomeye umunsi wose kubera agaciro kintungamubiri. Millets ni ibinyampeke byuzuye ingufu bifite agaciro kintungamubiri, kandi buri karere k’uturere twafashe urusyo kugirango rukoreshwe buri gihe. Mu Buhinde, urusyo ni rwo ruhingwa cyane kugeza mu myaka 50 ishize.

Millets nintete ntoya isaba imbaraga nkeya, imiti yica udukoko, nifumbire kugirango ikure kubutaka bwa marginal.

Ubwoko butandukanye bwa Millet

Bagabanijwemo ubwoko bubiri, urusyo runini na millet ntoya, ukurikije ubunini bwaho hamwe nubuhinzi bwabo. Amasaka (jowar) na pearl millet (bajra) bikoreshwa cyane mugace k'Ubuhinde. Icyiciro gito cyumuceri kirimo urutoki (ragi), foxtail (kangni), umuceri muto (kutki) nibindi

Xiaomi 2.5kg

Inzitizi z'ubuzima

Hamwe nimashini zifata imirimo myinshi itoroshye yakazi, habaye impinduka mubuzima, kandi ibyokurya byagabanutse kugeza igihe abaturage biyongereye. Impinduramatwara y’ibidukikije yujuje ibyifuzo byiyongera mu kongera umusaruro w’ifumbire mvaruganda n’imiti, itanga ibiryo ku miryango myinshi. Umusaruro wumuceri ningano byiyongereye mubice byinshi. Ariko, ihinduka ryimiterere nubuzima bitera ibibazo byinshi byubuzima.

Indwara ya Diyabete, imwe mu ndwara zikunze kugaragara, ni icyorezo kigenda cyiyongera kandi ni ikibazo gikomeye ku buzima kiremereye isi. Nubwo bimeze bityo, urusyo rukora nk'umwuka mushya wo gukemura ibyo bibazo byubuzima.

Intungamubiri zirimo Millets

1. Nubwo ibirimo fibre bidafatwa nkintungamubiri, millet ikungahaye kuri fibre, ifasha gukuramo amara no kugaburira U flora nziza.
2. Millets nisoko yingufu zirambye hamwe na glycemic index nkeya bitewe na krahisi hamwe nibirimo fibre.
3. Ibirungo byinshi bya magnesium nibyiza cyane kubantu barwaye diyabete.
4. Millets ifite silika nyinshi nkisoko yo gushyigikira igufwa ryamagufwa, bigatuma iba isoko nziza yubucucike bwamagufwa no kwirinda osteoporose.
5. Millets ifite tryptophan nyinshi, bivamo umusaruro wa serotonine. Ibi bifasha mukuzamura umwuka.
6. Kurya urusyo rugabanuka triglyceride kuko zifite potasiyumu nyinshi. Kubwibyo, guhora unywa umuceri mubice byimirire yawe birashobora kugufasha kukurinda indwara zifata umutima.
7. Millets idafite gluten kandi irashobora gukoreshwa neza mugaburira abana nabantu bakuru bafite sensibilité ya gluten hamwe na sisitemu yoroshye.
8. Millets ni isoko nziza ya poroteyine, ifasha abana mumyaka yabo ikura.
9. Urutoki rwintoki rutangizwa nkibiryo byonsa abana kugirango bongere ububiko bwibyuma byagabanutse mumezi atatu yambere nyuma yo kuvuka.
10. Abakuze bakeneye imirire yuzuye imbaraga bagomba guhitamo ubuziranenge kurenza ubwinshi, bigatuma umuceri uhitamo neza.
11. Millets ni isoko ikungahaye kuri fibre ishobora kugabanya ibyago byo kurwara kanseri y'amara.

Fungura ubuzima bwawe bushoboka n'imbaraga za Millets

Nubwo urusyo rwabayeho kuva kera, rwakuwe mu mirire bitewe n’imihindagurikire y’ibiribwa ndetse n’isi yose kandi babonaga ko ari ibiryo byumukene. Nyamara, kwiyongera kwindwara zubuzima byatumye tumenya ibyiza byimirire yibi binyampeke.

Millets yahinduye inganda zubuzima. Millets ikungahaye kuri antioxydants nka quercetin, catechin, curcumin, nibindi, bifasha kurwanya radicals yubuntu. Kurya umuceri bifite inyungu nyinshi, ariko ubwenge buri muburyo tuyikoresha. Ntabwo ikingira ahubwo itanga umusaruro niba ingano zivanze kandi zikoreshwa nka multigrain. Sisitemu ya metabolike yumubiri igomba gutandukanya buri ngano nuburyo bwihariye. Gufatanya n'ubwoko bumwe bw'ingano byibuze amezi abiri mbere yo kugerageza abandi nibyiza.

Millets yatangijwe muri gahunda yo kurya ku manywa y'amashuri. Nuburyo bwiza cyane bwo kuzana imirire iboneye kubana bakura.

Mugihe hasigaye ubutaka buke bwo kuhira hamwe n’abaturage benshi, urusyo ni umukiza nigitangaza cyimyaka igihumbi. Ubwiza bwabwo burambye buzagira uruhare runini mugukomeza ibiribwa byabaturage biyongera.