Amashanyarazi ni iki? Ubwoko bwa millet, inyungu zubuzima nibisubizo bishimishije

Amashanyarazi ni iki?
Millets ni ibihingwa byimbuto nubwatsi buto bwimbuto, bikoreshwa cyane mubihugu bya Afrika na Aziya. Kuva mu myaka yashize, ibyo bihingwa bito byakoreshwaga mu kurya abantu ndetse no kugaburira amatungo. Ahanini bihingwa mu turere dushyuha two mu turere dushyuha two muri Afurika no muri Aziya, hafi 97 ku ijana by’umusaruro rusange w’ibihingwa bibera muri utwo turere.
Ibyiza byubuzima bwa millet
Kuva mu myaka yashize urusyo rwakoreshwaga mu kugaburira inyoni n’inyamaswa, kugeza igihe ubuzima bwiza bwibintu bya superfoods buzwi kwisi. Nyamara, mu bice bitandukanye byo mu Buhinde, urusyo rwakoreshwaga mu byokurya bitandukanye. Cyane cyane, kubwintungamubiri zidasanzwe zuzuye.

Mubyukuri, Ubuhinde buzwi nkumurwa mukuru wa kabiri wa diyabete ku isi, kandi ibyo byatumye ubwiyongere bw’ibikenerwa bya milleti. Byongeye kandi, iyi gluten yubusa irashobora kugira uruhare runini mukurinda no gukiza ibibazo byinshi byubuzima. Ikungahaye ku byiza bya kamere, urusyo ni isoko ikungahaye kuri fibre, imyunyu ngugu nka magnesium, fosifori, fer, calcium, zinc na potasiyumu.

Nk’uko impuguke mu buzima n’imirire Tapasya Mundhra ibivuga, 'Millets zifite intungamubiri nyinshi kandi ni nziza ku buzima kandi zikenera n'amazi make kandi zishobora kubikwa imyaka, kuko zifite ubuzima burebure. Millets ikora ifunguro ryiza. Mubyukuri, akenshi birasabwa gutegura urusyo muburyo bwa poroji kubana bakura nabakuze. Ikirenze ibyo, urusyo rwuzuyemo ibinyamisogwe na poroteyine nyinshi, bishobora kugirira akamaro, iyo byongewe ku mirire ya buri munsi. '

Yongeyeho ati: 'urusyo ntabwo ari rwiza gusa ahubwo icyarimwe rufite uburyohe budasanzwe, bushobora gushimangira uburyohe bwibiryo byose. Hamwe nudushya twinshi two guteka, urusyo nka ragi, jowar na bajra bikoreshwa mugutegura ibiryo byinshi nibiryo nka Ragi Idli, Millet Khichidi, Apple Ragi Halwa (ubuzima bwiza kubana bato), Cookies za Ragi nibindi. . '
Noneho, hano haribintu byerekana uburyo kongeramo urusyo mumirire ya buri munsi bishobora kongera igipimo cyubuzima kandi bikarinda indwara kandi bigatanga imirire ihagije.

Millets ninziza zindwara zifata imitsi
Izi ngano ntoya nimbaraga zimirire, ifasha mukuzamura ubuzima bwumutima kandi irashobora kugabanya neza guhagarika imitsi. Ikungahaye ku byiza bya magnesium, ishobora kugabanya neza umuvuduko wamaraso hamwe ningaruka zo guhagarara k'umutima no gutera umutima.

By'umwihariko, urusyo rushobora gufasha mukugabanya ibyago byindwara nka aterosklerose. Ukungahaye kuri potasiyumu, urusyo rushobora gukora neza nka vasodilator. Byongeye kandi, lignans yibihingwa mumashanyarazi irashobora guhinduka ligans yinyamanswa, zishobora kurwanya indwara zidakira nka kanseri nizindi ndwara zifata imitsi.
Xiaomi 2.5kg

Millets irashobora kuyobora urwego rwisukari
Millets ni isoko ikungahaye kuri magnesium, ifasha mukuzamura urwego rwa insuline, bityo bikongera imikorere ya reseptor ya glucose mu mubiri, ibyo bikaba bifasha no gukomeza kuringaniza ubuzima bwiza bwisukari mumubiri.
Ibi bifasha mukugabanya amahirwe yubwoko bwa diyabete 2. Kugirango urusheho kuringaniza urwego rwisukari ushobora kongeramo indabyo, amavuta, umuceri utukura, umuceri wirabura.

Amashanyarazi atera igogorwa
Bikungahaye kuri fibre, urusyo rukora ibinyampeke bizima, bishobora gufasha mu igogora kandi bishobora kugabanya ibibazo byo munda. Ifasha mubibazo byigifu kandi irashobora koroshya izindi ndwara zijyanye numwijima nimpyiko. Irashobora kandi gufasha mukugabanya ibyago byo kurwara kanseri yumura. Ongeraho umutsima umutobe na inzabibu z'umukara mu mirire yawe ya buri munsi irashobora kwirinda kanseri.

Ifasha mukwangiza
Millets zuzuyemo ibintu nka curcumin, aside ellagic, Quercetin na catechine, ibyo bikaba bifasha cyane mugukuraho imiti yamahanga hamwe na radicals yubusa no kuringaniza reaction ya enzymatique mumubiri. Ibi birashobora kwangiza amaraso.
Ubwoko bwa millet

Jowar (Amasaka)
Amasaka azwi cyane nka Jowar mu Buhinde. Ubusanzwe, jowar yakoreshwaga nk'ingano yo gukora imigati iringaniye / rotis. Jowar ikungahaye ku byiza bya fer, proteyine na fibre, jowar irashobora gufasha mukugabanya urugero rwa cholesterol kuko ifite igice cyitwa policosanol (igice cyibishashara cyamasaka). Nibyiza kubantu bafite kutihanganira ingano.

Ragi (Urutoki rw'urutoki)
Ragi ikoreshwa nk'igisimbura cyiza cy'umuceri n'ingano. Ragi ntagushidikanya ni imbaraga zimirire. Yuzuye poroteyine na aside amine, iyi gluten yubusa ni nziza mu mikurire yubwonko mubana bakura.

Foxtail
Foxtail millet ifite isukari nziza yamaraso iringaniza karubone, kandi iraboneka cyane muburyo bwa semolina nifu yumuceri. Kubaho fer na calcium muriyi millet bifasha mugukomeza ubudahangarwa.

Bajra (Pearl millet)
Urusenda ruzwiho ibyiza byubuzima bwiza. Bipakiye ibyiza bya fer, proteyine, fibre, namabuye y'agaciro nka calcium na magnesium; imikoreshereze ya buri munsi cyangwa gushyiramo iyi millet irashobora gukora ibitangaza.
Barnyard millet
Iyi ntungamubiri yuzuye intungamubiri ifite fibre nyinshi, ishobora gufasha neza kugabanya ibiro. Nisoko ikungahaye kuri calicum na fosifori, ifasha mukubaka amagufwa kandi buri munsi caonsumption ifasha kurwanya indwara zamagufwa.

Proso millet
Urusenda rushobora gufasha muburyo bwo kuringaniza isukari mu maraso. Indangagaciro ya glycemique yayo yatumye iba icyamamare mubarebera ibiro. Mubuhinde haribisanzwe bigaburira inyoni.

Urusenda ruto
Gipfunyitse hamwe nibyiza bya vitamine B, imyunyu ngugu nka calcium, fer, zinc na potasiyumu, urusyo ruto rushobora gutanga intungamubiri zingenzi, zifasha no kugabanya ibiro. Nigice cyibiryo gakondo gakondo mumajyepfo yUbuhinde. Ikirenzeho, kuruta ikindi kintu cyose kirimo fibre nyinshi ituma isimburwa neza kumuceri.
Hano hari udushya dushimishije hamwe na millet nziza
Idli nimwe mubiryo bikundwa cyane nabahinde yepfo. Iyi resept nzima ni uguhindura idlis irambiranye kandi irashobora gukora ifunguro ryiza rya mugitondo cyangwa ibiryo.

Umusemburo Muffins
Bite se kuri dessert nzima itazagusiga wicira urubanza. Gerageza iyi ragi muffin iteye ubwoba murugo hanyuma ushukishe abo ukunda ubuhanga bwawe bwo guteka.
Iyi ladoo iryoshye nigikorwa cyiza kubakunzi beza. Byakozwe nibyiza bya jowar, iyi resept ya ladoo nigerageza cyane.
Ibyishimo ariko byiza. Ibi byoroshye gukora ibiryo birashobora gutegurwa hamwe nibintu byoroshye.