Makicheni emuIndia akashanduka zvakanyanya mumakore achangopfuura asi panguva imwechete vakadzokera kumidzi yavo nekudada.
Kunyangwe tichifarira kudya kwedu semupunga negorosi, takadzokera tichitsvaga zvekudya zvechinyakare nemabikirwo uye voila! Takawana zvakadyiwa nemadzitateguru edu - mapira.
Isu tave kuziva mapira mumakore mashoma apfuura uye kamwe kamwe zviyo izvi zvisina kujeka, zvisina gluten zvakawana nzvimbo yavo kumashure mumasherufu edu ekicheni.
Kune marudzi akawanda emapfunde akaita seragi, foxtail millet, pearl millet finger mallet, proso mapfunde, tupfuti, kodo mapfunde nemabarnyard mapfunde uye tsanga dzese idzi dzine chinhu chimwe chete - huwandu hwakawanda hwekudya.
Uye havachisiri vanyoro mukuravira zvakare. Mhiripiri ave kugadzirwa kuita chingwa chine fluffy, porridges yegooey, hot kitchids, idlis, dosas uye kunyange zvinonaka.
Millets zviyo zvidiki, zvakaita denderedzwa zvakakoshwa zvinova chirimwa chemuno kuIndia chinouya nehukasha hunoyemurika. Vanozivikanwa se "zviyo zvemurombo" nekuda kwekukwanisa kwayo kutenga. Chirimwa chinoshingirira kusanaya kwemvura uye zvipembenene zvinorarama mumamiriro ekunze akaoma uye ivhu risina kuorera. Mhando dzese dzemapira ndedzemhuri yePoaceae, zvisinei, dzinosiyana muvara, chitarisiko uye mhando.
Mhando dzeMillet
Foxtail Millet
Foxtail millet yakatakurwa neprotein uye yakaoma makhahydrates inogadzirisa shuga yeropa, inoderedza yakaipa (LDL) cholesterol mazinga uye kuwedzera yakanaka cholesterol (HDL) mumuviri. Kunyange zvazvo iri hupfumi hwesimbi uye calcium inochengetedza hutano hwakanaka hweropa uye inosimbisa mapfupa
Finger Millet
Mapira eminwe, anozivikanwawo seragi inzira ine hutano yezviyo yemupunga negorosi. Izviyo zvisina gluten zvakatakurwa neprotein uye amino acids zvinokurudzira kukura uye kuwedzera hutano hwehuropi muvana.
Pearl Millet
Pearl mapira kana bajra yakazara nezvicherwa zvakaita secalcium, magnesium, iron yakakosha mukusimudzira hutano hwese. Huwandu hukuru hweprotein uye fiber yekudya inobatsira mukugadzirisa chirwere cheshuga uye kutsigira uremu.
Xiaomi 2.5kg
Little Millet
Diki kana kutki isarudzo huru yemapira kune avo vese vanofarira kusimba, sezvo inoshanda senge ine hutano tweak yemupunga. Yakapiwa fiber nemaminerari akadai se potassium, zinc, iron uye calcium uye vhitamini B3 inotsigira mafuta metabolism, kugadzirisa matishu, inoderedza cholesterol uye kugadzirwa kwesimba.
Nutritional Facts
Millet inouya nehuwandu hwekudya zvinosanganisira mapuroteni, dietary fiber, B vitamin, calcium, iron, manganese, magnesium, phosphorus, zinc, potassium, copper uye selenium. Iwo zvakare inzvimbo ine simba re antioxidants, flavonoids, anthocyanins, saponins uye lignans inokupa iwe inonakidza hutano mabhenefiti.
Tizivise zvakazara zvinovaka muviri zvinobatsira aya mapira kana akaiswa mukudya kwezuva nezuva.
Health Benefits Of Millets
Regulate Ropa Glucose Levels
Millet, kana ichienzaniswa negorosi uye chibage, yakakwirira pane zvinovaka muviri, gluten-isina uye ine yakaderera glycemic index ye54-68. Kuvapo kwehuwandu hwakawanda hwefibre yekudya, mapuroteni ane ese akakosha amino acids, mavhitamini, uye zvicherwa zvinobatsira mukudzikamisa mazinga eshuga. Millet inogona kuve chikamu chekudya kune hutano kune murwere ane chirwere cheshuga chinodzivirira shuga yeropa uye kukurudzira insulin senitivity.
Batsira Mukuderedza Uremu
Millet ndeyemhando yevarindi vese vanorema vari kuda kubvisa mamwe ma kilos. Kusanganisira mapira muchirongwa chenguva dzose se hupfu hwemhunga kana kuva nemapfunde emangwanani kunogona kubatsira zvinoshamisa mukudzikisa BMI yevanhu vakafuta. Kuchinjanisa mupunga nemapfunde zuva nezuva kunogona kuderedza kuunganidzwa kwemafuta, kunatsiridza hutano hwematumbu uye kukubatsira iwe kuwana uremu hwakasimba.
Yakanaka Kune Moyo
Millet inotakurwa neinoyevedza mbiri ye antioxidants inosanganisira beta-glucans, flavonoids, anthocyanidins, tannins, lignans, uye policosanols. Aya ma antioxidants anoita basa rakakosha mukudzikisa LDL cholesterol, yakazara cholesterol uye inobatsira kuchengetedza tsinga dzeropa zvine hutano uye nekubvisa magwara, nekudaro ichidzikisa njodzi yechirwere chemoyo, uye sitiroko.
Kurwisa Masero eCancer
Millet yakaita sefoxtail neproso mhando `inoratidzirwa netsvakiridzo kuti inoshanda mukudzivisa kukura kwemasero ane gomarara mumatishu akasiyana. Iwo Phytochemicals mumapira anoratidza antiproliferative mhedzisiro uye kuderera kuumbwa kwekenza maseru mucolon, zamu, uye chiropa pasina kukonzeresa chero kukuvadza kumaseru akajairwa.
Inosimudzira Digestion
Kuvapo kwehuwandu hwakanaka hwefiber yekudya mumapira inoshanda zvakanaka kunatsiridza digestive system basa. Inorwisa kuvimbiswa, flatulence, bloating, cramping, inogadzirisa ura uye inovandudza hutano hwese hwedzimwe nhengo dzakakosha sechiropa, itsvo uye inowedzera immune system.
Millet anowanzo kupatsanurwa mumapoka maviri asina kupfeka zviyo uye zviyo zvehusked.
Naked Grains
Mbeu dzakashama (naked grains) imhunga isina mhunga yakaoma, isingadyike yakaita seragi, jowar nebajra. Chinhu chikuru chemapira aya ndechekuti haadi kugadziridzwa mushure mekukohwa uye anogona kudyiwa achangobva kucheneswa. Saka mhando dzemapfunde idzi dziri kurimwa zvakanyanya mazuva ano.
Husked Grains
Husked millets anosanganisira jasi rembeu risingadyike rinofanirwa kubviswa risati rabikwa. Mbeu idzi dzinoitwa imwe nzira yekudhonza kuti isunungure tsanga dzemhunga, dzainge dzambogadzikwa nemaoko, zvino dzogadzikwa nemuchina .Mapfunde eFoxtail, tumhunga, nemakodo emuchikwata ichi.
Millet inopihwa hupfumi hwezvinovaka muviri uye fiber inotsigira boost metabolism, inowedzera hutano hwemoyo, kudzora BP uye chirwere cheshuga uye kusimudzira uremu. Nokudaro, ivo vane hutano kuwedzera kune chirongwa chekudya. Kunyange zvazvo ichibatsirawo nharaunda, sezvo ichinyanya zvirimwa zvinonaya mvura, haikwezve tupukanana uye inogona kukura zvakanaka pasina kushandisa mishonga yezvipembenene.