Abantu benshi barashobora kwibaza icyo umuceri ni n'impamvu ugomba kubirya.

Nibiryo byuzuye intungamubiri byagaruye umwanya waryo mumirire yabantu benshi bita kubuzima. Usibye kuba udafite gluten, millets nibyiza kubuzima bwawe kandi birashobora gufasha kugabanya ibiro. Umukunzi wa fitness wese azahamya ibyiza inyungu zo kurya umuceri.

Kurwanya amapfa no kubungabunga bike, umuceri ni ingano. Nubwo ikoreshwa cyane nkibiryo byinka, abantu bashishikajwe cyane nubuzima bwiyongera. Ibi biterwa nintete nyinshi zubuzima bwiza kandi butandukanye muguteka. Millets ziza muburyo butandukanye, buri kimwe gifite inyungu zidasanzwe zubuzima. Reka tuganire ku nyungu zubuzima bwo kongeramo urusyo rwabahinde mumirire yacu.

Ubwoko butandukanye bwa Millets

Hariho ibyiciro bibiri byingenzi bya millets, biri kurutonde hepfo kandi bifite ibice bitandukanye:

1) Ibinyampeke byoroshye

Ibinyampeke byambaye ubusa, nka Ragi, Jowar, na Bajra, ni urusyo nta mwenda wabo ukomeye, udashobora kuribwa. Urusyo ntirukeneye gutunganywa nyuma yo gusarura. Nyuma yo gukora isuku, biteguye kurya. Iyi millet ubu ikuze cyane nkigisubizo.

2) Ibinyampeke

Foxtail, bike, na Kodo millets byose biri muribi biryo bya kabiri. Ubu bwoko bufite ikote ryimbuto idasukuye igomba gukurwaho mbere yo kurya.

Inyungu zubuzima bwumuceri

Hano hari bimwe mubyiza byintungamubiri za millet, zirimo fosifore, magnesium, umuringa, na manganese. Izi ntungamubiri zirashobora kongera intungamubiri mumirire yawe kandi igarura imirire yawe.

1) Yongera Sisitemu yo Kurya

Fibre iboneka mumashanyarazi ifasha kugenzura ingeso zo munda kandi ishishikariza sisitemu nziza igogora. Byongeye kandi, ifite imiterere ya prebiotic iteza imbere gukura kwa bagiteri ya mikorobe. Ibi bitanga ibyiza byubuzima bishimangira sisitemu yumubiri hamwe nubudahangarwa bw'umubiri muri rusange.

Kubafite uburwayi bwa celiac cyangwa kutihanganira gluten, ni isoko yizewe kuko idafite gluten. Iyi ntete yuzuye intungamubiri, yuzuyemo poroteyine na fibre, ni byiza ko abantu bose barya.

2) Ifasha Gukomeza Imikorere Yumutima Nzima

Magnesium, intungamubiri ziboneka muri millet, ifasha kugenzura imikorere yumutima. Kurya umuceri birashobora kandi kuzamura urugero rwa acide arachidonic, aside irike ya polyunzure yuzuye yerekanwe kurinda ingirangingo z'umutima.

Niacin, izwi kandi nka vitamine B3, ni ikindi kintu kigize umuceri. Iyi vitamine ifasha kugabanya ibintu bimwe na bimwe bishobora gutera ingaruka z'umutima n'imitsi, harimo cholesterol nyinshi na triglyceride.

3) Itezimbere

Tryptophan, aside amine ifasha kuzamura umwuka, ni mwinshi muri millet. Indyo yuzuye ibinyomoro, irimo tripitofani, irashobora kugabanya ibimenyetso byo guhangayika no kwiheba.

4) Imfashanyo zo gutinza iterambere rya diyabete

Inyungu zubuzima bwumuceri nazo zigabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2. Byongeye kandi, ifasha abarwayi ba diyabete gucunga urugero rwamaraso ya glucose. Kwiyongera kwa Adiponectin birashobora kunoza insuline.

5) Ifasha gucunga umubyibuho ukabije

Millets ni ibiryo byiza cyane byo kugabanya ibiro kuko biri munsi ya karori. Nibyiza kubashaka kugabanya ibiro kimwe nabahangayikishijwe nubuzima bwabo. Irabafasha gukomeza ingufu zabo umunsi wose batiriwe bahora barya kugirango bongere.

Ugereranije nizindi karbone, indyo yumucyo nayo iruzuye. Bituma wumva wuzuye igihe kirekire kuko bifata igihe cyo kubora no kwinjizwa mumubiri wawe.

6) Kongera imbaraga z'umubiri

Kurya poroteyine birakenewe kugirango imikurire yumubiri ikure. Gukura kwacu n'imbaraga za sisitemu zikomeye z'umubiri birashobora gufashwa na proteine ​​ya millet. Sisitemu ikomeye yo kwirinda indwara igabanya amahirwe yo kurwara.

Xiaomi 2.5kg

7) Kugabanya impagarara za okiside

Millet irimo antioxydants ishobora kugumana ubushobozi bwumubiri wawe mukurwanya imbaraga za okiside, zifatwa cyane cyane muburwayi budakira no gusaza. Indwara z'igihe kirekire nk'indwara zifata ubwonko, arthritis, na diyabete zishobora kuba nke ziterwa na antioxydants. Iyi ndyo yuzuye antioxydants kandi irashobora kurinda impungenge za okiside, igira ingaruka mbi kumikorere yubwenge. Hasabwe ko kurya ibinyampeke bishobora kugabanya kwangiza okiside kuri hippocampus no kwirinda indwara ya Alzheimer.

Amashanyarazi atandukanye

Nubwo ibisasu byose bigwa munsi yumuryango wa Poaceae, biratandukanye ukurikije ibara, imiterere, ubwoko, nibigize. Hariho ibirenga 20 bitandukanye ubwoko bw'urusenda, ariko ibi nibimwe mubisanzwe, hamwe nibyiza bitandukanye byubuzima.

1) Urusenda rwa Foxtail

Foxtail millet, nanone yitwa Kangni cyangwa Kakum mubuhinde, Ifite karubone nziza ifasha kugenzura isukari yamaraso. Ibigize fer na calcium nabyo bifasha mukuzamura uburyo bwo kwirwanaho. Byongeye kandi, foxtail millet ifite ibyiza byo kugenzura urugero rwa cholesterol mu maraso no kuzamura urugero rwa HDL mu mubiri.

2) Urutoki

Irindi zina ryurutoki ni ragi. Ikoreshwa nk'ubuzima bwiza kubinyampeke bikozwe mu ngano n'umuceri. Byongeye kandi, gluten idafite, indyo yintungamubiri ya protein nayo iri murwego rwimirire. Ragi irashobora gufasha kuzamura iterambere ryabana.

3) Isaro

Poroteyine, fibre, fer, calcium, na magnesium byose birahari mumirire ya bajra yuzuye. Buri gihe urye amasaro kugirango wirinde diyabete yo mu bwoko bwa II.

4) Ibinyomoro

Ibinyomoro nintete nziza yo kurya niba ushaka kugabanya ibiro. Igabanya cholesterol kandi itezimbere ubuzima bwimitsi yumutima nimiyoboro, bigatuma iba ibiryo bikwiranye nabarwayi ba diyabete. Byongeye kandi, inkeri ifasha mukurinda indwara nka kanseri y'ibere, asima ikabije, na cholelithiasis.

5) Mini-millet

Urusenda ruto ni amahitamo meza kubashaka kugabanya ibiro kuko binatanga inyungu nziza kubuzima. Hamwe nuruvange, umuceri urashobora guhindurwa byoroshye kugirango uhitemo neza. Ikungahaye kuri fibre kandi irimo imyunyu ngugu itandukanye, harimo calcium, potasiyumu, zinc, na fer. Ifite kandi vitamine B, itanga agaciro k'imirire ku buzima bwawe kandi ikora nka antioxydeant mu mubiri wawe.

Amashanyarazi ategurwa ate?

Gutegura umuceri ninzira yoroshye rwose. Dore inzira itaziguye yo gutegura umuceri:

Ibigize:

Igikombe 1 cy'umuceri

Ibikombe 2 byumunyu cyangwa amazi (Kuryoherwa) umunyu

Amabwiriza:

1) Urusenda rugomba kwozwa mugushyira mumashanyarazi meza kandi rugatemba hejuru yacyo kugirango ukureho umwanda uwo ariwo wose.

2) Uburyohe bwurusenda burashobora kunozwa mukuzunguza mbere yo guteka. Urusenda rwogejwe rwongewe kumasomo ashyushye, yumye hejuru yubushyuhe bwo hagati. Mu minota mike, ubyuke buri gihe kugeza bitangiye kunuka neza no guhinduka umukara wa zahabu.

3) Teka urusenda: Gutegura urusenda, zana amazi cyangwa umufa kubira mu nkono nini. Iyo amazi arimo kubira, ongeramo umuceri n'umunyu, hanyuma wange umuriro. Mugihe cyiminota 20 kugeza kuri 25, cyangwa kugeza urusyo rworoshye, upfundike inkono umupfundikizo hanyuma ureke. Urashobora kugerageza ubwitonzi bwibinyampeke bimwe na bimwe.

4) Fluff and rest: Urusenda rumaze guteka, kura inkono mu muriro hanyuma ubireke bitwikire iminota igera kuri itanu. Ibi bifasha urusyo gukuramo amazi yose ashobora kuba akiriho kandi ahinduka fluffier.

5) Gukorera: Kugirango ukorere, tandukanya ibinyamisogwe hamwe nigituba. Urusenda rushobora gukoreshwa nk'ibanze cyangwa nk'ibiryo byo ku ruhande bisa n'umuceri cyangwa mubyara, cyangwa bigakoreshwa nk'ibanze bya salade, isupu, cyangwa ifiriti.

Umwanzuro

Ibinyampeke byibiribwa nka millet bitanga umurongo utangaje wibyiza byubuzima. Bitandukanye no guhinga umuceri ningano, guhinga umuceri birambye bidasanzwe. Ibyiza by'ibi biribwa ku mibiri yacu birimo ubudahangarwa bw'umubiri, kwirinda indwara, no kugabanya ibiro. Millets nayo ifata igihe kinini kugirango umubiri ugogwe, ibyo bigatuma dukomeza kuzura igihe kirekire.

Hariho uburyo bwinshi bwo kwinjiza umuceri mubiryo byawe. Iyi ngano y'ibiryo ifite ibyokurya bitabarika mubiteka bitandukanye. Irashobora gukoreshwa mu mwanya wibindi binyampeke kugirango ikore igikoma cyangwa kongeramo ibikombe. Shyiramo ibi biryo byiza cyane mumirire yawe buri gihe kandi urebe impinduka nziza itera mubuzima bwawe.