Shona
Wana Mabhenefiti ehutano anoshamisa emapira. Wedzera iyi ine hutano zviyo zviyo zvinobatsira mucoronary artery disorder, kuonda, kenza yemuura. Millet inobatsira high blood pressure, kudzivirira chirwere cheCeliac, matambudziko eshuga, a good source of antioxidants, anobatsira mukuderedza kuparara kwetsandanyama, aids mukurara anobatsira mukubvisa marwadzo ekumwedzi, aids kugadzirwa kwemukaka wezamu, kunonatsiridza kusununguka kweganda.
Millet iboka rehuswa hudiki hwakasiyana-siyana, hunorimwa pasi rose sembeu dzezviyo kana tsanga dzekudya kwevanhu uye sefodhi. MuIndia, mapira akataurwa mune mamwe ekare ezvinyorwa zveYajurveda, achizivisa muswe wegava. mapira (priyangava), Barnyard mapfunde (aanava) neblack finger millet (shyaamaka), zvichiratidza kuti kushandiswa kwemapfunde kwaive kwakajairika, kusati kwasvika kuIndia Bronze Age (4,500BC). Zviyo zvakadaro hazvina kudya kwakakosha kumuviri wemunhu.
Millet inotarirwa pasi rose kuti ipe zvokudya zvinovaka muviri kumarudzi akawanda ari kusimukira. Ese magiramu zana emapirata ane 378 macalories esimba, 4.2 magiramu emafuta akazara mukati mawo akazara mafuta ari 0.7 magiramu, yakazara makabhohaidhiretsi yemukati magiramu 73, fiber yekudya i8.5 magiramu, protein zviri mukati magiramu gumi nerimwe, folate i85 mcg, niacin iri 4.720 mg, Pantothenic asidhi iri 0.848 mg, Riboflavin iri 0.290 mg, Thiamine iri 0.421 mg, Vitamin B6 iri 0.384 mg, Vitamin E 0.05 mg, Tocopherol alpha iri 0.05 mg, Vitamin K iri 0.9 mcg, Calcium iri 1%, Iron zviri mukati 17%, Copper iri 38%, Magnesium iri 28%, Manganese iri 82%, Phosphorus iri 28%, Potassium iri 4%, Selenium iri 4%, Zinc iri 11%.
Kushandiswa kwe mapira muhuwandu hunobatsira kuderedza triglyceride mazinga mumuviri. Inotetepa ropa kudzivirira kugwamba kweplatelet yeropa, zvichideredza njodzi yekurova kwezuva uye coronary artery disorder.
Millet ine tryptophan, amino acid inoderedza kudya uye inobatsira mukugadzirisa uremu. Inogaya zvishoma nezvishoma uye inoita kuti dumbu rigare rizere kwenguva yakareba. Millet ane fiber yakawanda uye inopedza nzara nekukurumidza, kudzivirira kubva kudyisa. Vanhu vanoda kuderedza uremu vanofanira kuisa mapira mune imwe yezvokudya zvavo zvikuru. Mhando dzakasiyana dzemhunga dziripo pakudzikira huremu zvakaita sefoxtail millet, Kodo millet, finger mhunga, uye pearl millet. Iwe unogona kugadzira marudzi akasiyana ekubika chikafu uchishandisa mapira aya pasina kukanganisa nekunaka.
Foxtail Millet ine ese mafibers uye phytonutrients, musanganiswa wayo unofungidzirwa kuti unoderedza njodzi yekuva nekenza yekoloni. Lignan, phytonutrient mumapfunde, inoshandurwa kuita mammalian lignan muura inodzivirira kubva. kenza yemazamu. Muchokwadi, kunwa mapira kunogona kuderedza njodzi yekubatwa negomarara rezamu ne50%.
Magnesium iripo mumapfunde inoregedzesa tsandanyama dzinotevedza mukati me arterial wall, iyo inobatsira kuderedza BP. Millet inoderedzawo kuoma kwe asima uye kuwanda kwemigraines.
Celiac chirwere chinokuvadza ura hudiki uye chinokanganisa kutorwa kwechikafu kubva muchikafu. Vanhu vanotambura nechirwere ichi havagoni kushivirira gluten. Vanogona kutanga kusanganisira mapira mune yavo kudya sezvo isina gluten zvachose.
Iyo yakaderera glycemic index mumillet inononoka kugaya uye inochengetedza ropa shuga mwero pachiyero chisingaperi. Millet inowedzera insulin senzwi kune vanhu vane chirwere cheshuga uye inobatsirawo kudzora mazinga eshuga kune vasiri-diabetics kunyanya Type 2 chirwere cheshuga.
Huwandu hwema antioxidants huripo mumapira hunorwisa ma radicals emahara aripo mumuviri izvo zvinononotsa kuchembera.
Millet ane mapuroteni ezviyo uye ane lysine, amino acid inoderedza kuderera kwetsandanyama uye inobatsira kuvaka tsandanyama dzakaonda.
Tryptophan mumapfunde inosimudza mwero we serotonin mumuviri uyo unobatsira mukuderedza stress. Kapu yehuyo porridge manheru ega ega inogona kubatsira kuwana hope dzakanaka uye dzine rugare.
Nekuda kwehuwandu hwayo hwepamusoro magnesium, millet chikafu chikuru chevakadzi vanotambura nekurwadziwa kusinga tsungirike uye ma cramps panguva yekuenda kumwedzi.
Nhumbu uye vakadzi vanoyamwisa vanorayirwa kuti vadye Ragi muhuwandu hwekuwedzera kugadzirwa kwemukaka wezamu mumuviri wavo. Izvi zvinoita kuti amai vakwanise kudyisa mwana kwenguva yakareba.
Millet yakapfuma mukati amino acids akadaidzwa L-lysine uye L-proline. Millet inobatsira kugadzira collagen mumuviri, chinhu chinopa chimiro kumatishu eganda. Saka, kudya mapfunde kunosimbisa collagen level kuti ganda riwedzere kusimba uye rinoita kuti risaite makwinya.
