Shona
Green millet, inozivikanwawo sePearl Millets (Pennisetumglaucum) kana Bajra muchiHindi, chirimwa chairimwa kare uye zviyo zvechitanhatu zvakakosha pasi rose. Ihure hombe rinoshandiswa zvakanyanya pakudya uye hutano hunobatsira pasi rose. Yakarimwa kubva prehistoric nguva muAfrica uye Indian subcontinent.
Bajra/girinhi mapira ane zvinoshamisa mabhenefiti ehutano. Inorimwa zvakanyanya muIndia muGujarat, Maharashtra, Rajasthan, Haryana, uye Uttar Pradesh. Pearl millet muchiRungu, Bajra muchiHindi, Sajjalu muchiTelugu, Sajje muchiKannada, Kambu muchiTamil, uye Bajri muchiGujarati nechiMarathi ose mazita emapfunde egirinhi.
Millet yegirini inokuyiwa kuita hupfu uye inoshandiswa kugadzira chingwa, makeke, muffin, chapati, nemabhisikiti. Iine chimiro chakafanana nemupunga webrown, inogona kubikwa zvakafanana, uye inoshandiswawo mukugadzira maflatbreads. Ichi chirimwa chakakanganwa kwenguva pfupi yapfuura chave nemukurumbira nekuda kwehutano hwacho hwakawanda uye nzira dziri nyore dzekurima.
Mbeu dzemapfunde dzakaomeswa dzinokuyiwa kuita hupfu hunobva pabrown kusvika kune grey uye hune kunhuhwirira kwenzungu. Hupfu hwegirini hunoshandiswa munguva yechando nekuti hunozivikanwa nekudziya muviri.
Yakanyorwa pasi ndiko kukosha kwekudya kwegirini mapira uye kuti inova sei chikafu chepamusoro.
Pane zvisingaverengeki zvakanakira mapira. Kudya mapira nguva dzose kunogona kubatsira kumuviri wako. Zvimwe zvinobatsira ndezvizvi:
Mapira egirini ane macarbohydrates anogayiwa zvishoma nezvishoma uye anochengetedza mwero weglucose wakagadzikana kwenguva yakareba. Nekuda kweizvozvo, ivo isarudzo yekudya ine hutano kune vane chirwere cheshuga.
Kamwe kamwe spike mumazinga eglucose yeropa ndicho chikonzero chekunetseka, uye tsika dzekudya dzinoita basa rakakosha mukudzora shuga yeropa. Nekusanganiswa kwayo kunoshamisa kwemacarbs akanaka uye huwandu hwakawanda hwekudya fiber, green millet chikafu chakanakira vane chirwere cheshuga.
Kana iwe uine pre-diabetic kana kana chirwere ichi chisingaperi chikaitika mumhuri yako, sanganisira girini mapira mukudya kwako. Sezvo inogona kutariswa pakati pezvokudya zvinobatsira kubata chirwere cheshuga.
Zvidye kanokwana katatu pasvondo kuti upe muviri wako kubatsirwa kwesitashi inogayiwa zvishoma nezvishoma iyo inogona kudzora shuga uye kuderedza njodzi yako yekusagadzikana kwemararamiro aya.
Mbeu idzi dzakanakira varwere vemoyo nekuti dzakanyanya mukudya fiber uye dzine cholesterol-inodzikisa zvinhu. Mwoyo inhengo inokosha, uye kudya kunovaka muviri kunoubvumira kushanda zvakanaka.
Iyo yakakwirira mu magnesium uye potassium, iyo inobatsira kuderedza tsinga dzeropa, zvichiita kuti ropa rifambe zvakanaka. Seyakapfuma sosi ye omega - 3 fatty acids uye chirimwa lignans, kugara kudyiwa kwegirinhi mapira rubatsiro mukudzikisa yakaipa kana LDL cholesterol uye kudzivirira kuvharika kwetsinga.
Gluten vasingashiviriri vanogona kubatsirwa kubva kune yakasvibirira mapira-yakavakirwa kudya nekuti haina gluten-isina uye nyore kushivirirwa nevose. Iri remhunga rakakodzera zvakare kune vanorwara nechirwere checeliac. Chirwere checeliac chinokura muhura hudiki hwevanhu vasingashiviriri, zvichikanganisa kugona kwemuviri kutora chikafu kubva muchikafu.
Iyo haina gluten-isina uye inochengeta alkaline zvimiro zvayo mushure mekubika, zvichiita kuti ive yakanakira vanhu vasingawirirani negorosi, bhari, kana rye.
Mapira egirini ndechimwe chezvishoma zvekudya zvinoderedza acidity yemudumbu, inodzikamisa maronda ekuumbwa uye kusagadzikana kunokonzerwa nekugarorova kweasidhi. Ura hune hutano hunoratidza hutano hwese, uye green millet inobatsira kugaya uye inodzivirira kuvimbiswa.
Saka, yakanakira vanorwara nechirwere chechiliac. Kana uine constipation, idya green millet nguva nenguva nekuti insoluble fiber yayo inoderedza mvura mundiro uye inogadzirisa mafambiro.
Mabhenefiti egirinhi mapira anosanganisira kusimudzira hutano hwakanaka hwematumbu. Mukutaura kwevasina basa, kudya mapira egirini kuchaita kuti kuvimbiswa kurambe kwakamira. Izvi zvinokonzerwa nekuvapo kweinsoluble fiber mumapira egirini. Iyo yakakwira fiber yekudya inobatsira mukuumbwa kwakawanda uye inopa zororo rekudzivirira.
Vegetarians havagone kuwana puroteni inodiwa kubva munyama nehove zvigadzirwa. Apa ndipo panopinda magreen mapira. Mabhenefiti ayo ehutano anosanganisira kugona kwayo kupa varimi neprotein yavanoda, uye green millet dish inogona kuva chikafu. kukurumidza high-protein recipe yako.
Green millet ine potassium yakawanda, yakakosha kuvanhu vane high blood pressure. Iine huwandu hwakawanda hwe magnesium uye potasium, zvichiita kuti ive chikafu chakanakisa kune vanhu vane BP. Kushandisa zvimwe zvikafu zvine potassium zvichabatsira kubvisa sodium kubva mumuviri wako, kuderedza BP.
Mu100g, ine inenge 34% uye 8% yezvinokurudzirwa kudya kwemazuva ese (RDI) ye magnesium ne potassium, zvichiteerana. Zvidzidzo zvakaratidza magnesium kuderedza BP muvanhu vane hypertension. Potassium, kune rumwe rutivi, inoderedza kushanda kwesodium mumuviri, zvichiita kuti ropa riderere.
Kana wava nemakore anopfuura makumi matatu uye uchirwadziwa nemajoini, wedzera girini mapfunde pakudya kwako. Iyo yakakwira phosphorus yegirini millet inobatsira mukusimbisa mapfupa ako. Kana yasanganiswa necalcium, iyi phosphorous-rich millet inosimbisa mapfupa, inoderedza kurwadza kwemajoini, uye inoderedza njodzi yezvirwere zvisingaperi zvakaita seosteoporosis.
Mapira egirini ane huwandu hwakakwana hwemafuta akanaka, chikafu chinodiwa chevanhu vane cholesterol yakakwira. Iyo ine zvakare huwandu hwakawanda hwekudya fiber, iyo inokanganisa zvakanyanya high cholesterol yeropa uye mazinga eshuga.
Green millet inogayiwa zviri nyore uye inotenderwa nevadiki, zvichiita kuti vave chinhu chinosungirwa kugadzira chikafu chevana panguva yekurumurwa uye kunyangwe gare gare.
Green millet chikafu chakanakisa pakurumurwa chevacheche vane mwedzi mitanhatu. Zvisinei, inofanira kusanganiswa nemiriwo, nyemba, uye michero kupa mwana wako kudya kwakakwana.
Inobatsirawo vanaamai vanoyamwisa sezvo iine mavhitamini nemamineral. Millet zvakare ine simba galactagogue, sezvo yakaratidzwa kuwedzera lactation muna amai vanoyamwisa.
Inoderedza kukuvara kwemahara kwemuviri uye inobatsira kudzivirira kuchembera, chirwere cheAlzheimer, chirwere cheParkinson, chirwere chemoyo, uye kuporesa maronda.
Kuve nehuremu hunokonzeresa hutano hwakasiyana, saka kana iwe uchida kuderedza uremu, green millet inofanirwa kunge iri pamusoro pechikafu rondedzero yako yekukurumidza nzira yekudzikira uremu zvakasikwa. Green millet iyo ine mapuroteni akawanda, inobatsira mukuvaka tsandanyama, kusimbisa, uye kugadzirisa matishu. Iyo isarudzo yakanakisa yechikafu kune vanodya miriwo vanoda kuderedza kudya kwavo carbohydrate.
Green millet ine omega-3 fatty acids yakawanda pamwe ne antioxidants. Chinhu chayo che antioxidant chinosanganisira kunyanya phenolic compounds, kunyanya flavonoids. Inosimudza pH yemudumbu, ichidzikisa njodzi yekenza yekoloni.
MaAntioxidants akakosha edziviriro yemuviri kubva kune zvinokuvadza by-zvigadzirwa. Maererano nezvidzidzo zvakaitwa neNIN (National Institute of Nutrition) uye ICMR (India Council of Medical Research), hupfu hwemapfunde hunoita 608.1mg/100g, uye hupfu hwepearl hunoita 761mg/100g. Whole grain millets ane mamwe ma phenols akazara mumhodzi yekunze kwe pericarp ne testa.
Iyo iron uye folic acid yemukati iripo mugirini millet, isarudzo yakanaka yechikafu kuvakadzi vane pamuviri uye vanaamai vanoyamwisa.
Green millet inowanikwa nenzira dzakasiyana-siyana dzekushandisa zuva nezuva. Inogona zvakare kushandiswa kugadzira hupfu hweflatbread kana dosas, zviyo zveporridge, zviyo zvakagayiwa senge poha kana upma kwemangwanani, uye kugadzirira-kudya-kudya senge millet kana multigrain cookies. Uyezve, hutano hwakawanda hunobatsira hwegirini mapira hunoita kuti ive yakanaka superfood yekuti munhu wese agare achidya.
Kuti ugadzire ndiro yakakwana yekudya kunokurudzirwa, batanidza resipi yaunofarira yemapira nendiro dzine mapuroteni ane nyemba, cottage cheese, soya chunks, nemichero mitsva, pamwe nemuriwo wesmoothie kana salsa.
Kunyange zvazvo bajra, kana kuti green millet, chiri chimwe chezvokudya zvakakurumbira munyika yedu, ine zvimhingamupinyi zvayo. Iwe unofanirwa kurangarira usati waisa iyi millet mukudya kwako kwemazuva ese.
Green millet haikurudzirwe kune vanhu vane thyroid gland dysfunction nekuti inogona kukanganisa kushanda kweshavishavi iri uye zvinotungamira kune akasiyana metabolic kusagadzikana. Uyezve, kana isina kubikwa nemazvo, maoxalates ari mugirini mapira anogona kukonzera matombo eitsvo, uye iyo phytic acid inogona kukanganisa kutorwa kwechikafu.