Millets inzvimbo ine simba rekudya. Ivo vanowedzera hutano hwako uye vanovandudza uremu, kunze kwekuve isina gluten. 

Millet inowanikwa mumhando dzakasiyana-siyana, uye imwe neimwe ine hutano hwayo. Kudya mapira sechikamu chekudya kwako kwemazuva ese ipfungwa yekare. Vagari vepakati nekumaodzanyemba kweIndia vaidya mapfunde zuva nezuva kusvika Green Revolution yaita kuti mupunga negorosi zviwanikwe. 

Nekuwedzera kurimwa kwemupunga negorosi, mapfunde akatora chigaro chekumashure kwemakore. Nekudaro, ivo zvino vatorazve chinzvimbo chavo mukicheni uye nemoyo yevanhu vanoziva nezvehutano.

Chii chinonzi Millet?

Millet zviyo zvakakasharara zvine hutano hwepamusoro. Iwo akapfuma muprotein, mavhitamini, mamineral, uye fiber. Kusiyana nezvimwe zviyo, mapfunde anoda mvura shoma uye kubereka kwepasi. Kukwanisa kutengwa kwemapfunde zvakare kunoaita 'sezviyo zvemurombo'. Nyika yave kuona mapira nekuda kwekugona kwawo kukuru.

Iwe unogona kupatsanura maMillet mumapoka maviri akafara:

1. Zviyo zvisina kusimira

Mbeu dzakashama zvinoreva mapfunde asina goko rakaomarara, risingadyike, rakaita saRagi, Jowar, uye Bajra. Mapfunde aya haadi kugadzikiswa kana akohwa. Dzinogona kudyiwa mushure mekuchenesa. Saka mapfunde aya ari kurimwa zvakanyanya nhasi.

2. Husked zviyo

Foxtail mapira, Tumapfunde, neKodo mapfunde ndeerudzi rwechipiri urwu. Mhando idzi dzine bhachi rembeu risingadyike rinofanirwa kubviswa risati radyiwa. Kugadziriswa kwemapfunde aya ndicho chimwe chezvikonzero zvinoita kuti asanyanya kufarirwa.

Millet ine huwandu hwema micronutrients akadai se iron, calcium, uye phosphorus. Zvakare, ivo vanotora nguva yekugaya, izvo zvisingakonzerese spike yeshuga yeropa yakabatana nechikafu chinogayiwa nyore. Saka kuisa millet mukudya kwako kunogona kubatsira kudzora chirwere cheshuga. 

5 Mhando dzeMillet

Millet inouya mumhando dzakasiyana uye nehukuru. Zvikamu zviviri zvakafara zvakurukurwa pamusoro apa zvine marudzi akawanda emapira. Tichatarisa mamwe emhando dzakasiyana pazasi:

1. Foxtail Millet

Foxtail mapira, kana kuti zvechivanhu zvinonzi Kakum/Kangni. Iine shuga yeropa inoenzanisa macarbohydrates ane hutano. Iyo iron uye calcium yemukati iripo mairi inobatsirawo kusimbisa hutachiona. Mukuwedzera, foxtail millet inobatsira kudzora cholesterol yeropa rako uye kuwedzera HDL cholesterol mazinga mumuviri wako.

2. Finger Millet/Ragi

Ragi izita rinonyanyozivikanwa remapfunde emunwe. Inoshandiswa sezviyo zvine hutano zvinotsiva mupunga negorosi. Ragi haina gluten uye yakapfuma muprotein uye inobatsira kukura kwehuropi mukukura kwevana.

3. Pearl Millet/Bajra

Bajra inoshamisa inovaka muviri-dense. Iine zvicherwa zvakadai secalcium uye magnesium, protein, fiber, uye iron. Dzidzira nguva dzose kushandisa pearl millet kurwisa chirwere cheshuga chechipiri uye kubatsira kuderedza uremu. 

4. Buckwheat

Enda kune buckwheat kana chaunonyanya kunetseka nacho chiri kuderedza uremu. Inogadzira chikafu chine hutano sarudzo yechirwere cheshuga, inobatsira kuderedza BP, uye inovandudza hutano hwemoyo. Buckwheat zvakare inorwisa zvirwere zvakaita segallstones, asthma yevana, negomarara rezamu.

5. Mhiripiri

Little millet isarudzo yakanaka kune avo vari kutsvaga kuderedza uremu. Unogona kuidya sechinotsiva mupunga. Iyo yakakwirira mufiber uye izere nemaminerari akawanda akadai se potassium, zinc, iron, uye calcium. Iyo yakazarawo nehutano hwakanaka hwevhitamini B uye inoshanda se antioxidant kumuviri wako.

7 Proven Health Benefits yeMillet

1. Aid Weight Loss

Millet yakapfuma muprotein uye fiber, maviri akakosha ekudya kwehuremu. Vanobatsira kuchengetedza dumbu rakazara kwenguva yakareba uye kuderedza tsika isina kunaka yekudya pakati pekudya. Izvi zvinobatsira mukudurura mamwe kilos pasina kukanganisa pane zvinovaka muviri.

2. Chengetedza Mwero Yeshuga Yeropa Yako Yakaderera

Maererano a meta-analysis, kushandiswa kwemapfunde kunoderedza kuitika kwekushanduka kweshuga yeropa. Millet ane shoma glycemic index. Naizvozvo kunwa mapira nguva dzose kunoderedza njodzi yekubatwa nechirwere cheshuga. Inobatsirawo kudzikamisa mazinga eshuga yeropa muvanhu vane chirwere cheshuga.

3. Boost Immunity

Tsvakurudzo inotaura kuti kushandiswa kwemapfunde, makuru nemadiki anobatsira pakuvaka hutachiona. Kudya mapuroteni ndiko kune basa rekuvaka kudzivirira kwemuviri.

Millet kuve sosi yakakura yeprotein inogona kubatsira kukudziridza uye kusimbisa kusadzivirirwa kwedu. Kudzivirirwa kwakasimba kunoreva mikana mishoma yekuti ubate zvirwere.

4. Deredzai Cardiovascular Risks

Millet ine mafuta anokosha, ayo anopa miviri yedu nemafuta akanaka. Izvi zvinodzivirira kuchengetwa kwemafuta akawandisa pamwe nekudzikisa zvakanyanya njodzi yekukwira cholesterol, sitiroko, uye mamwe matambudziko emoyo sezvakataurwa neizvi. kudzidza. 

Iyo potasium iri mumillet inogadzirisa BP yako uye inogonesa circulatory system yako.

Xiaomi 2.5kg

5. Inodzivirira Asthma

Iyo magnesium yemukati mumapira inogona kuderedza kangani iwe paunosangana nemigraines. Inogonawo kudzikisa kuoma kwezvichemo zvako zveasthma.

Chikonzero ndechekuti, kusiyana negorosi, ivo havana zvinokonzeresa zvinotungamira kuasthma uye kufema.

6. Aids Digestion

Millet ndiyo yakapfuma faibha sosi inobatsira kugaya nekudzikisa kuputika, gasi, cramping, uye kuvimbiswa. Uye zvakare, kugaya kwakanaka kunochengeta nyaya senge gastric / colon cancer uye itsvo / chiropa zvirwere kure.

7. Inoshanda seAntioxidant

Millet inobatsira muviri wako detox nekuda kweiyo antioxidant maitiro; Quercetin, curcumin, ellagic acid, uye mamwe makatechini akakosha anobvisa chepfu kubva mumuviri wako uye nekudzikamisa zviito zve enzymatic zvemitezo yako.

Summary

Millet yakapfuma mune zvakawanda zvinobatsira zvinovaka muviri, senge phosphorus, magnesium, mhangura, uye manganese. Kuzvibatanidza mukudya kwemunhu kunogona kuva nehutano hwakasiyana-siyana hwakadai sekuvandudzwa kwekudzivirira uye hutano hwekudya. Inodzivirirawo kubva kumamiriro emwoyo uye mamwe matambudziko akaita seasthma. Kunwa mapira kunozivikanwa kubatsira kuderedza uremu uye kubvisa huturu mumuviri. Inogadzirisawo mazinga ehuga eropa ayo anobatsira mukudzivirira chirwere cheshuga kana kugadzirisa zviri nani mamiriro acho. 

Healthy Millet Recipes

Kushandiswa kwemapfunde kwakasiyana. Iwe unogona kuzvibika kwemangwanani, masikati kana kudya kwemanheru.

Shandisa mupunga wemapira panzvimbo pemupunga muchena mumabikirwo ako, uye ndiro dzako dzichava dzakanyanya hutano. Yakapihwa pazasi ndeye mupunga-inotsiva millet yekugadzirira resipi.

1. Vegan Millet Sushi neRoasted Root Vegetables uye Broccoli Cream

Kushumira saizi - 5 sushi rolls
Nguva yekugadzirira - 45-50 maminitsi

Ingredients:

ZveMidzi Yakakangwa Miriwo

• 1/2 tbsp mafuta
• ¼ tsp munyu
• 100g yega yega karoti, turnip, midzi celery, uye beet mitsetse

ZveBroccoli Cream

• 50 g imwe neimwe yemhodzi yesunflower yakasvava uye broccoli florets
• 180 ml mvura inotonhora
• 1 tbsp yakaderera sodium soy muto

Zvemapfunde

• 250 g yemapfunde asina kubikwa
• 1.2 l mvura
• ½ tsp munyu

Iwe uchadawo 5 nori mapepa uye tamari sauce yekushumira.

Mirayiridzo:

1. Bika muriwo kutanga. Preheat oven kusvika 400F, isa zvimedu zvemuriwo patireyi yakavharwa yekubikira nemwaya yemafuta. Isa munyu pamusoro pemiriwo uye ubike muchoto kwemaminitsi makumi matatu nemashanu kana zvishoma zvishoma. Bvisa tireyi kubva muchoto uye bvumira miriwo yakabikwa kuti itonhore.

2. Zvino, sanganisa mapfunde nemvura nemunyu uye uuye nazvo kumota. Fashaidza musanganiswa uyu pamoto uri pakati nepakati kwemaminitsi gumi nemashanu. Kana yangopfava, isa padivi woirega ichitonhorera.

3. Birai broccoli florets uye mhodzi dzesunflower mumvura kwemaminetsi gumi nemashanu uye wozobvisa uye wogeza muriwo uyu wakabikwa nemvura inotonhora. Wedzera iyi yakabikwa broccoli nemhodzi yezuva kune blender nemvura inotonhora, soy muto, uye vhiniga. Blend kwemaminetsi mashoma kusvika wawana musanganiswa wakatsetseka woisa parutivi.

4. Tora meti yekumonera nemapepa ako enori uye gadzirira kugadzira sushi yako. Kutanga, wedzera chipunu chechipunu woiparadzira. Wobva wawedzera mamwe mavheji akakangwa uye zvishoma zveiyo broccoli cream.

5. Nyoresa pamusoro pebepa renori nemvura woikungurutsira kuita sushi roll yakasimba. Dzokorora maitiro akafanana kashanu uye wozoshandisa banga rakapinza rakanyorova kuti ucheke sushi kuita zvidimbu. Shumira iyi sushi nekusara broccoli cream uye tamari sauce. Nakidzwa nemillet yako mupunga sushi.

HealthifyMe Suggestion

Kushandisa mapira akasiyana-siyana sechitsividzo chezviyo zvechinyakare zvakaita segorosi, mupunga unopawo kuravira kwakasiyana, kuravira mundiro imwe chete pamwe chete nezvinovaka muviri. Millet haina gluten-isina uye imwe nzira huru kune avo vasingashiviriri gluten. Vanogona kudyiwa seporridge yekudya kwemangwanani, sendiro yepadivi, kana kushandiswa sehupfu hwekubika. Zvinogona kuwedzerwa kune soups, stews, uye saladi kuti uwedzere kuwedzera kwekudya. Vakawana mukurumbira mundiro dzechivanhu dzakadai sedosa neidli nekutsiva mupunga. Iwe unogona zvakare kushandisa mapira kugadzira zvine hutano uye zvinonaka flatbreads, rotis, uye kunyangwe mapakeke. Nemhando dzakawanda dzemapfunde sarudzo dzinopera.

Mhedziso 

Millet yakabhururuka pasi pe radar nekuvapo kwezviyo zvakakurumbira, semupunga negorosi. Yakanga iri nguva pfupi yadarika apo vanoda hutano uye kusimba kubva pasirese vakanzwisisa kugona kwayo. Mabhenefiti ehutano anopiwa nezviyo zvechikafu zvishoma zvakasiyana.

Kusiyana negorosi nemupunga, kurimwa kwemapfunde kunogoneka zvisingaite. Iyi tsanga yechikafu inobatsira miviri yedu nekusimbisa kusadzivirirwa kwezvirwere zvedu, kuchengetedza zvirwere, uye kubatsira kuderedza uremu. Mukuwedzera, mapira anotora nguva yakareba kuti aputse mumuviri uye arambe akaguta kwenguva yakareba.

Pane nzira dzakawanda dzekuisa mapira mukudya kwako. Iwe unogona kushandisa zviyo zvechikafu ichi sechinotsiva zviyo, kugadzira porridge, kana kupinza mumakapu - kushandiswa kwemapira mucuisine hakuperi. Saka sanganisira iyi superfood mukudya kwako kwemazuva ese uye cherechedza shanduko dzakanaka dzinounza kuhupenyu hwako.