Rwanda
Icyatsi kibisi, kizwi kandi nka Pearl Millets (Pennisetumglaucum) cyangwa Bajra mu gihindi, ni igihingwa cyahinzwe kera kandi isi ya gatandatu yingenzi cyane. Ni urusenda runini rukoreshwa cyane mu mirire n’ubuzima ku isi yose. Yahinzwe kuva mu bihe byabanjirije amateka muri Afurika no ku mugabane w’Ubuhinde.
Bajra / icyatsi kibisi gifite inyungu zitangaje mubuzima. Ihingwa cyane cyane mu Buhinde muri Gajereti, Maharashtra, Rajasthan, Haryana, na Uttar Pradesh. Pearl millet mucyongereza, Bajra mu gihindi, Sajjalu mu rurimi rwa Telugu, Sajje muri Kannada, Kambu muri Tamil, na Bajri muri Gujarati na Marathi byose ni amazina y’icyatsi kibisi.
Icyatsi kibisi gishyizwe mu ifu kandi gikoreshwa mu gutanga imigati, ibisuguti, muffin, chapatis, na biscuits. Ifite imiterere isa n'umuceri wijimye, irashobora gutekwa kimwe, kandi ikoreshwa no mugukora imigati. Iki gihingwa cyibagiranye kuva kera kimaze kumenyekana kubera inyungu nyinshi zubuzima nuburyo bworoshye bwo guhinga.
Ibinyampeke byumye byumye byumye bihinduka ifu kuva kumururu wijimye kugeza kumvi kandi ifite uburyohe bwintungamubiri. Ifu y'icyatsi kibisi ikoreshwa cyane mugihe cy'itumba kuko izwiho gushyushya umubiri.
Kwandika nigiciro cyintungamubiri cyicyatsi kibisi nuburyo gihinduka ibiryo byiza.
Hariho inyungu zitabarika za millet. Kurya umuceri buri gihe birashobora kuba inyungu kumubiri wawe. Inyungu zimwe nizi zikurikira:
Icyatsi kibisi kirimo karubone nziza kandi ikomeza glucose ihamye mugihe kinini. Nkigisubizo, ni amahitamo meza kubarwayi ba diyabete.
Kwiyongera gutunguranye kurwego rwamaraso glucose nimpamvu itera impungenge, kandi ingeso yimirire igira uruhare runini mukurwanya glucose yamaraso. Hamwe nibitangaje bitangaje bya karbasi nziza hamwe na fibre nyinshi zokurya, umuceri wicyatsi nindyo nziza kubarwayi ba diyabete.
Niba urwaye diyabete mbere cyangwa niba iyi ndwara idakira ikorera mumuryango wawe, shyiramo icyatsi kibisi mumirire yawe. Nkuko bishobora gutekerezwa mubiryo bifasha gucunga diyabete.
Koresha byibuze inshuro eshatu mu cyumweru kugirango umubiri wawe wungukire buhoro buhoro intungamubiri zishobora kugenga glucose kandi bigabanye ibyago byo kurwara.
Izi ngano ni nziza kubarwayi b'umutima kuko zifite fibre y'ibiryo kandi ifite cholesterol igabanya. Umutima ni urugingo rukomeye, kandi indyo yuzuye ituma ikora neza.
Ifite magnesium na potasiyumu, ifasha kwagura imiyoboro y'amaraso, bigatuma amaraso atembera neza. Nkisoko ikungahaye kuri omega - acide 3 yibinure hamwe na lignans yibihingwa, guhora ukoresha infashanyo yicyatsi kibisi mukugabanya cholesterol mbi cyangwa LDL no gukumira imiyoboro y'amaraso.
Kutihanganira gluten birashobora kungukirwa nimirire yicyatsi kibisi kuko idafite gluten kandi byoroshye kwihanganira bose. Uyu muceri urakwiriye kandi kubarwaye celiac. Indwara ya celiac ikura mu mara mato ya gluten-itihanganira abantu, bikabangamira ubushobozi bw'umubiri bwo gukuramo intungamubiri ziva mu biryo.
Ifite gluten kandi igumana imiterere ya alkaline nyuma yo guteka, bigatuma biba byiza kubantu allergique yingano, sayiri, cyangwa ingano.
Icyatsi kibisi ni kimwe mu biribwa bike bigabanya aside igifu, bikagabanya ibisebe ndetse no kutamererwa neza biterwa na acide nyinshi. Inda nzima yerekana ubuzima muri rusange, kandi icyatsi kibisi gifasha igogora kandi kirinda kuribwa mu nda.
Rero, nibyiza kubarwaye celiac. Niba ufite igogora, urye icyatsi kibisi buri gihe kuko fibre idashobora kugabanuka igabanya amazi mumyanya kandi ikagenga amara.
Ibyiza byicyatsi kibisi harimo guteza imbere ubuzima bwiza. Mu magambo y'abalayiki, kurya icyatsi kibisi bizakomeza kuribwa mu nda. Ibi biterwa no kuba hari fibre idashobora gushonga mumashanyarazi yicyatsi. Ifunguro ryinshi rya fibre ifasha mubwinshi kandi itanga uburibwe.
Abarya ibikomoka ku bimera ntibashobora kubona poroteyine ikenewe mu nyama n’ibikomoka ku mafi. Aha niho icyatsi kibisi kiza gukinirwa hano. Inyungu zubuzima zirimo ubushobozi bwazo bwo guha ibikomoka ku bimera poroteyine bakeneye, kandi icyatsi kibisi gishobora kuba a byihuse protein nyinshi kuri wewe.
Icyatsi kibisi kirimo potasiyumu, ingenzi kubantu bafite umuvuduko ukabije wamaraso. Ifite magnesium na potasiyumu nyinshi, bigatuma iba ibiryo byiza kubantu bafite umuvuduko ukabije wamaraso. Kurya ibiryo bikungahaye kuri potasiyumu bizafasha gusohora sodium mu mubiri wawe, bigabanya umuvuduko wamaraso.
Muri 100g, irimo hafi 34% na 8% byifuzo byo gufata buri munsi (RDI) ya magnesium na potasiyumu. Ubushakashatsi bwerekanye magnesium kugirango igabanye umuvuduko wamaraso kubantu bafite hypertension. Ku rundi ruhande, Potasiyumu igabanya ingaruka za sodium mu mubiri, bigatuma umuvuduko w'amaraso ugabanuka.
Niba urengeje imyaka 30 kandi ufite ububabare hamwe, ongeramo icyatsi kibisi mumirire yawe. Fosifore nyinshi yibigize icyatsi kibisi bifasha mugukomeza amagufwa yawe. Iyo uhujwe na calcium, iyi shitingi ikungahaye kuri fosifori ikomeza amagufa, igabanya ububabare bufatanye, kandi igabanya ibyago byindwara zidakira nka osteoporose.
Icyatsi kibisi kirimo ibinure bihagije, ibiryo byifuzwa kubantu bafite cholesterol nyinshi. Ifite kandi fibre fibre nyinshi, ifata cyane cholesterol mu maraso hamwe nisukari mu maraso.
Icyatsi kibisi cyoroshye kandi cyihanganirwa nabana bato, bigatuma kiba ikintu cyateganijwe mugutegura ibiryo byabana mugihe cyo konka ndetse na nyuma yaho.
Icyatsi kibisi ni ibiryo byiza byonsa kubana bafite amezi atandatu. Ariko, igomba guhuzwa nimboga, ibinyamisogwe, nimbuto kugirango itange indyo yuzuye kumwana wawe.
Ifasha kandi ababyeyi bonsa kuko irimo vitamine n'imyunyu ngugu. Millet nayo ni galactagogue ikomeye, kuko byagaragaye ko yongera amashereka kubabyeyi bonsa.
Kugabanya kwangirika gukabije mumubiri kandi bifasha mukurinda gusaza hakiri kare, indwara ya Alzheimer, indwara ya Parkinson, indwara zifata umutima, no gukira ibikomere.
Kugira umubyibuho ukabije bitera ibibazo bitandukanye byubuzima, niba rero ushaka kugabanya ibiro, umuceri wicyatsi ugomba kuba kumwanya wambere wibiryo kugirango ubone uburyo bwihuse bwo kugabanya ibiro bisanzwe. Icyatsi kibisi gifite proteyine nyinshi, gifasha mu kubaka imitsi, gukomera, no gusana ingirangingo. Nibiryo byiza byokurya kubarya ibikomoka ku bimera bashaka kugabanya gufata karubone.
Icyatsi kibisi kirimo aside irike ya omega-3 kimwe na antioxydants. Ibigize antioxydeant bigizwe cyane cyane nibintu bya fenolike, cyane cyane flavonoide. Bizamura pH igifu, bigabanya ibyago byo kurwara kanseri y'amara.
Antioxydants ni ibintu byingenzi bigize sisitemu yo kwirinda umubiri byangiza ibicuruzwa byangiza. Ukurikije ubushakashatsi bwakozwe na NIN (Ikigo cy'igihugu gishinzwe imirire) na ICMR (Inama yubuhinde yubushakashatsi bwubuvuzi), fenol irimo ibinyampeke byatsi ni 608.1mg / 100g, naho ifu ya puwaro ni 761mg / 100g. Ibinyampeke byuzuye bifite fenolike yibanda cyane kuri pericarp yimbuto na testa.
Ibyuma bya aside na folike biboneka mu cyatsi kibisi, ni amahitamo meza kubagore batwite n'ababyeyi bonsa.
Icyatsi kibisi kiraboneka muburyo butandukanye bwo kurya buri munsi. Irashobora kandi gukoreshwa mugukora ifu yimigati cyangwa dosiye, ibinyampeke bya poroji, ibinyampeke bitunganijwe nka poha cyangwa upma mugitondo cya mugitondo, hamwe nudukoryo twiteguye kurya nka millet cyangwa kuki nyinshi. Byongeye kandi, inyungu nyinshi zubuzima bwicyatsi kibisi bituma iba ibiryo byiza cyane kubantu bose barya buri gihe.
Kugirango ukore isahani nziza yimirire isabwa kuringaniza, komatanya ibiryo ukunda bya millet ukunda hamwe nibiryo bikungahaye kuri proteyine birimo ibinyomoro, foromaje ya cote, soya, n'imbuto zimwe na zimwe, hamwe nimboga rwatsi cyangwa salsa.
Nubwo bajra, cyangwa icyatsi kibisi, ni kimwe mu biribwa bizwi cyane mu gihugu cyacu, gifite ibibi. Ugomba kwibuka mbere yo kwinjiza iyi shitingi mumirire yawe ya buri munsi.
Icyatsi kibisi ntigisabwa kubantu bafite glande ya tiroyide kuko ishobora kubangamira imikorere yiyi glande ikaba ikinyugunyugu kandi igatera indwara zitandukanye. Byongeye kandi, niba bidatetse neza, oxalate mumashanyarazi yicyatsi irashobora gutera amabuye yimpyiko, na aside phytique irashobora kubangamira kwinjiza ibiryo.