Kubatsira kwehutano hwe mapira inogona kusanganisira kugona kwayo kudzivirira mwoyo, kunatsiridza digestive system, detoxify muviri, kunatsiridza hutano hwekufema, uye kutonga chirwere cheshuga.
Chii chinonzi Millet?
Millet iboka rehuswa hudiki-diki, hunorimwa pasi rose, kuti hudyiwe nevanhu. Inorimwa zvakanyanya munyika dzichiri kusimukira, asi kugona kwayo kukura munzvimbo dzakaoma, dzakaoma, uye dzakaoma zvinogona kuita kuti ive chirimwa chinogoneka zvakanyanya.
Kunyangwe kune marudzi akasiyana emapira anorimwa pasi rose, pamwe iwo cultivar inonyanya kuzivikanwa ndeye Pennisetum grey, inozivikanwawo se pearl millet. Panyaya yenhoroondo, ingangove yakatanga muAfrica asi ndokuzopararira muAsia yose neMiddle East makore angangoita 10 000 apfuura.
India inorima matani anosvika mamiriyoni masere ezviyo izvi gore negore, ichiteverwa neAfrica neChina. Inogona kushandiswa sezviyo zvechinyakare, uye inogona zvakare kushandiswa muporridge, masnacks, uye mamwe marudzi echingwa. Millet ndiyo yakanaka sosi ye makabhohaidhiretsi uye fiber, sezvimwe zviyo. Inogona zvakare kuve yakanaka sosi yezvinovaka muviri, mavhitamini, zvicherwa, uye organic komisheni inogona kuwedzera hutano hwevanhu munzira dzakasiyana siyana.
Kune vanhu vane celiac chirwere chinotambura nekuita kana gluten yadyiwa, mapira anogona kuve akanaka isina gluten sarudzo. Millet inozivikanwa kunge isina gluten-isina, saka mumwe munhu ane gluten kusashivirira anogona kutendeukira kwairi sosi yavo yezviyo, pane gorosi. Kusvibiswa kwemuchinjiko kuchiri kuitika uye mapfunde anofanira kutengwa kubva kumafekitari asingabudise dzimwe tsanga dzine gluten. Kana usina chokwadi, verenga pakaputirwa. Panyaya yezvinyorwa zvekutanga zvekudya, zvinogona kupa zvakanyanya simba uye B-vitamini.
Millet Nutrition Chokwadi
Millet yakakosha nekuti inogona kunge ine yakasarudzika yakakwira yemukati mekudya. Maererano ne USDA FoodData Central, ine high starch levels, B mavhitaminzi, calcium, simbi, potasium, zingi, magnesium, uye mafuta. Uyezve, kune zvinonzwisisika mazinga ezvokudya zvefiber, izvo zvinogona kupa zvakanyanya kuhutano hwehutano hwezviyo zvakakosha!
Hutano Benefits of Millet
Ngatitarisei kune zvinoshamisa zvakanakira mapira.
Inogona Kudzivirira Utano Hwemoyo
Vatsvakurudzi kubva the Yunivhesiti yeKentucky vakaratidza kubatana pakati pezviyo zvakakwana nekudzivirira kwechirwere chemoyo. Millet inogona kuve imwe yezviyo zvine hutano kuwedzera pakudya kwako kana iwe uchida kuchengetedza moyo wako. Iyo inogona kunge yakapfuma sosi ye magnesium, inova yakakosha mineral kune kuderedza BP uye inogona kubatsira kuderedza njodzi yekurohwa kwemoyo kana sitiroko, kunyanya kana iri atherosclerosis. [4] [5]
Cholesterol mazinga enda-ne-ruoko nehutano hwemwoyo, saka iyo inogona kunge yakakwira fiber yakawanda mumapfunde inogona kuita chikafu chakanaka kune avo vari kuedza kuderedza cholesterol yavo (chinangwa chepasi pe200mg/dL). Dietary fiber inobatsirawo ku bvisa yakashata cholesterol (LDL cholesterol) kubva muhurongwa uku pamwe uchitosimudzira mhedzisiro yeyakanaka cholesterol (HDL cholesterol), zvakare. [6]
Inogona Kubatsira MuDiabetes Management
Millet, painotangira, inoonekwa seyo gluten-isina zviyo. Inogona kuva yakanaka sosi yefiber uye inogona kunge iine a yakaderera glycemic index iyo inogona kuva nemigumisiro yakanaka mukurwisana nechirwere cheshuga. Kunze kwezvibatsiro izvi zviri pachena, a kudzidza rakabudiswa mu Frontiers muPlant Sayenzi magazini inotaurawo mapira sechikamu chekudya chakakodzera kurwisa kupararira kwechirwere cheshuga pasi rose.
May Aid in Digestion
Millet inogona kubatsira kufambisa gastrointestinal system yako, anodaro Nyaya yeRange Management. Inogonawo kubatsira mukubvisa matambudziko akadai kupererwa nemimba, gasi rakawandisa, kuzvimba, uye kukakama. Nekugadzirisa kugaya kwako, unogona zvakare kuvandudza kuchengetedza kwako kwekudya uye zvinogona zvakare kuderedza mukana wako wezvakakomba mamiriro emudumbu anogona kusanganisira maronda emudumbu. Kugara uchigaya uye kubvisa tsvina kunogonawo kubatsira kukwidziridza itsvo, chiropa, uye immune system hutano, sezvo iwo maorgan system ane hukama zvakanyanya nekuita kwemuviri metabolic. Zvakakosha kuti usadye mapfunde akawandisa panguva imwe chete kana kuti panogona kuva nemigumisiro yakaipa.