Kana kabati yako kana pantry yakazara neane hutano hwakadai sebrown mupunga, quinoa, uye oats, izvo zvakanaka! Asi kana usina kumboedza mapira, tsanga isinganyanyi kuzivikanwa iyo yanga ichinyanya kutariswa nekuda kwekudya kwayo uye zvakatipoteredza zvinobatsira, ikozvino inogona kunge iri nguva yakakwana yekukwevera zvimwe pamusika wako wepanzvimbo kana online uye kuedza.

Izvi zvinovaka muviri zviyo zvose zvakaratidzwa kuti zvinopa hutano hwehutano hwakanaka, kusanganisira kutonga kuri nani kwe shuga yeropa uye cholesterol uye yakawedzera antioxidant chiitiko. Verenga kuti udzidze kuti mapira angakubatsira sei kuvandudza hutano hwako, kuti ungaisanganisira sei mukudya kwako, uye chii chaunofanira kuziva pamusoro penzira dzakanakisisa uye dzakachengeteka dzekuwana kubatsirwa kwakanyanya kubva kune zviyo zvekare izvi.

Izwi rekuti “mhunga” harirevi rudzi rumwe rwezviyo asi kuti kumarudzi akati wandei ehuswa hunorimwa mhodzi dzadzo dzinodyiwa, maererano ne Britannica. Kunyange zvazvo mapfunde angave asingazivikanwe zvakanyanya sedzimwe tsanga, anga aripo kwenguva yakareba kwazvo. Ichi chikafu chine sitachi ndechimwe chezviyo zvekare zvakarimwa pasi rose, uye chakawanikwa munzvimbo dzekuchera matongo muAsia neAfrica dzine makore anopfuura 7,500, sekureva kwe Oldways Whole Grains Council, boka revatengi risingabatsiri rinoshanda kuwedzera kunzwisisa kwevatengi uye kudyiwa kwezviyo zvakakwana kune hutano huri nani.

Xiaomi 2.5kg

Nhasi, mapira chinhu chakakosha mukudya kwechinyakare pasi rose, kusanganisira zvese kubva pamaporiji uye maflatbread kusvika kune zvakaviriswa zvinwiwa. Uye nokuti haina gluten-isina, hupfu hwemapirasi hunowanzoshandiswa kugadzira zvigadzirwa zvisina gluten. Inoshandiswawo zvakanyanya sekudya kwezvipfuyo zvakachengetwa kana sembeu yeshiri, maererano neOldways.

Nemhaka yokuti mapfunde akasimba, zvirimwa zvinokura nokukurumidza (muinenge hafu yenguva inotora kuti gorosi uye mupunga zvikure) uye zvinogona kubudirira muvhu risina kunaka, kuoma kwemamiriro okunze, uye nguva yokusanaya kwemvura, zvakasimudzirwa senyika. zviwanikwa zvakakosha zvinogona kurwisa nzara nekushaya kudya kunovaka muviri munzvimbo dzepasirese dziri panjodzi yekushanduka kwemamiriro ekunze uye zviwanikwa zvishoma, maererano neOldways.

Muna 2023, iyo Food and Agricultural Organisation (FAO) weSangano Romubatanidzwa Wenyika Dzepasi Pose akatumidza gore iroro “Gore Renyika Dzepasi Pose RemaMillet” senzira yokuratidza kukosha kwemapfunde mukuwanikwa kwezvokudya pasi rose.

Kozotiwo kune hutano hwakakura hwakabatana nekudya mapfunde. “Izviyo, saka ine makabhohaidhiretsi akawanda akaoma kunzwisisa uye faibha, uyewo ine mapuroteni akanaka,” anodaro. John "Wesley" McWhorter, DrPH, RDN, mutauriri wenyika we Academy of Nutrition and Dietetics, mutungamiriri wemararamiro emishonga yeSuvida Healthcare, uye nyanzvi yekubika.

Tsvakurudzo inoratidza kuti mapfunde anogona kuita basa mukudzora kushanda kwebowel, kudzora shuga yeropa uye cholesterol, nekuchengetedza hutano hwematumbo. Zvidzidzo vakaratidzawo kuti mapira ane huwandu hwema antioxidants, zvichiita kuti ive kwete simba rekudya chete asi chikafu chinogona kuderedza njodzi yegomarara muvanhu.