Ruzhinji rwevanhu vangashamisika kuti chii mapira chiri uye nei uchifanira kuchidya.

Icho chikafu-chikafu-chikafu chakadzora nzvimbo yacho mukudya kweruzhinji rwevanhu vane hutano. Pamusoro pekusava ne-gluten, mapira akanakira hutano hwako uye anogona kubatsira mukurasikirwa. Chero anofarira fitness anopupurira zvinoshamisa zvakanakira kudya mapfunde.

Kusanaya kwemvura uye kushomeka kwekuchengetedza, mapfunde itsanga. Kunyange zvazvo ichiwanzo shandiswa sechikafu chemombe, vanhu vanofarira zvikuru kukura kwayo kweutano. Izvi zvinokonzerwa nekuwanda kwehutano hwezviyo uye kushandiswa kwakasiyana-siyana mukubika. Millet inouya mumhando dzakasiyana siyana, imwe neimwe iine yakasarudzika seti yehutano. Ngatikurukurei mabhenefiti ehutano ekuwedzera mapira eIndia pakudya kwedu.

Mhando dzakawanda dzeMillet

Kune mapoka maviri makuru emapira, ayo akanyorwa pazasi uye ane akasiyana siyana:

1) Nyore Zviyo

Mbeu dzakashama, dzakaita seRagi, Jowar, uye Bajra, mapira asina kana bhachi rawo rakaomarara, risingadyiki. Mapfunde aya haadi kugadzikwa kana akohwewa. Vapedza kuchenesa, vanenge vagadzirira kudya. Mapfunde aya ave kurimwa zvakanyanya nekudaro.

2) Husked Zviyo

Foxtail, madiki, uye mapira eKodo ese anosanganisirwa mukudya kwechipiri kwemapfunde. Mhando idzi dzine jasi rembeu risina kugaiwa rinoda kubviswa risati radyiwa.

Hutano hunobatsira hwemapfunde

Heano mamwe ezvekudya zvakanakira mapira, ayo anosanganisira phosphorus, magnesium, mhangura, uye manganese. Izvi zvinovaka muviri zvinogona kuwedzera huwandu hwekudya mukudya kwako uye kudzoreredza hutano hwako.

1) Inowedzera Digestive System

Fiber inowanikwa mumapfunde inobatsira kugadzirisa ura uye inokurudzira kugaya zvine hutano. Pamusoro pezvo, ine prebiotic hunhu hunosimudzira kukura kweprobiotic mabhakitiriya mumicrobiome. Izvi zvinopa hutano hwakanakira izvo zvinosimbisa digestive system uye immune system yese.

Kune avo vane chirwere chechiliac kana gluten kusashivirira, inovimbika sosi nekuti haina gluten-isina. Iyi tsanga ine kudya kunovaka muviri, iyo yakazadzwa neprotein nefibre, haina njodzi kuti munhu wese adye.

2) Inobatsira Kuchengeta Utano Hwemoyo Basa

Magnesium, chikafu chinowanikwa mumapira, chinobatsira kugadzirisa kushanda kwemoyo. Kudya mapira kunogonawo kusimudza mazinga e arachidonic acid, polyunsaturated fatty acid iyo yakaratidzwa kuchengetedza yemwoyo matishu.

Niacin, inozivikanwawo sevhitamini B3, chimwe chinhu chiri mumapfunde. Iyi vhitamini inobatsira kuderedza zvimwe zvemoyo nengozi zvinhu, kusanganisira yakakwira cholesterol uye triglyceride mazinga.

3) Inovandudza Mood

Tryptophan, amino acid inobatsira kusimudzira mafungiro, yakawanda mumapfunde. Zvokudya zvakakwirira mumapira, izvo zvine tryptophan, zvinogona kuderedza zviratidzo zvekufunganya uye kuora mwoyo.

4) Aids mukunonoka kukura kwechirwere cheshuga

Hutano hwemapfunde hunoderedzawo njodzi yekuva nechirwere cheshuga cherudzi rwechipiri. Uyezve, inobatsira varwere vane chirwere cheshuga kubata mazinga eglucose eropa. Adiponectin augmentation inogona kuvandudza insulin senitivity.

5) Inobatsira kubata kufutisa

Millet chikafu chinonaka chekuderedza uremu nekuti ishoma mumacalorie. Izvo zvinobatsira kune avo vanoda kuderedza uremu pamwe neavo vane hanya nekusimba kwavo. Zvinovagonesa kuchengetedza mazinga avo esimba zuva rese pasina kugara vachidya kuti vawedzere.

Mukuenzanisa nemamwe macarbs, chikafu chemhunga zvakare chinozadza. Zvinokuchengeta uchinzwa kuzara kwenguva refu nekuti zvinotora nguva yekuora uye kunyudzwa mumuviri wako.

6) Inosimbisa immune system

Kushandisa mapuroteni kwakakosha pakukura kwesimba remuviri. Kukura kwedu uye simba remasimba ekudzivirira emuviri anogona kubatsirwa nemapuroteni emapira. Simba rekudzivirira zvirwere rinoderedza mikana yekurwara.

Xiaomi 2.5kg

7) Kubvisa oxidizing kushushikana

Millet ine antioxidants inogona kuchengetedza kugona kwemuviri wako kuramba oxidative kusagadzikana, izvo zvinonyanya kucherechedzwa muchirwere chisingaperi uye kuchembera. Zvirwere zvenguva refu senge neurological kusagadzikana, arthritis, uye chirwere cheshuga zvinogona kunge zvisingakwanisi kukura semhedzisiro ye antioxidants. Chikafu ichi chakakwira mune antioxidants uye chinogona kudzivirira kubva kune oxidative kusagadzikana, izvo zvine zvinokanganisa basa rekuziva. Zvave zvichinzi kudya zviyo zvemhunga zvinogona kuderedza kukuvadzwa kweoxidative kune hippocampus uye kudzivirira kutanga kwechirwere cheAlzheimer.

Different Millets

Pasinei nekuti mapira ese anowira pasi pemhuri yePoaceae, anosiyana maererano neruvara, chimiro, mhando, uye kuumbwa. Kune anopfuura makumi maviri akasiyana mhando dzemapfunde, asi aya ndiwo mamwe akajairika, ane hutano hwakasiyana hwemapira.

1) Foxtail mapfunde

Foxtail millet, inonziwo Kangni kana Kakum muIndia, Iine macarbohydrates anobatsira anobatsira kudzora shuga yeropa. Yayo iron uye calcium yemukati inobatsirawo mukusimudzira nzira dzekudzivirira. Pamusoro pezvo, foxtail millet ine zvakanakira kudzora mazinga eropa cholesterol uye kukwidza mazinga eHDL mumuviri.

2) Chigunwe chemhunga

Rimwe zita remapfunde emunwe ndiro ragi. Inoshandiswa seimwe nzira ine hutano kune zviyo zvakagadzirwa negorosi nemupunga. Pamusoro pe-gluten-isina, iyi millet protein yekudya zvakare yakakwirira mukuumbwa kwehutano. Ragi inogona kubatsira kuvandudza kukura kwekuziva kwevana.

3) Pearl Millet

Mapuroteni, fibre, iron, calcium, uye magnesium zvese zviripo mukudya kwe bajra. Gara uchidya pearl millet kuti udzivirire chirwere cheshuga chechipiri.

4) Buckwheat

Buckwheat ndiyo yakanakisa zviyo kudya kana iwe uchida kuderedza uremu. Inoderedza cholesterol uye inovandudza hutano hwemwoyo, zvichiita kuti ive chikafu chakakodzera kune vane chirwere cheshuga. Pamusoro pezvo, buckwheat inobatsira mukudzivirira zvirwere zvakaita segomarara rezamu, asthma yakaoma, uye cholelithiasis.

5) Mini-mapfunde

Little millet isarudzo yakanaka kune avo vari kutsvaga kuderedza uremu nekuti inopawo hutano huri nani. Nemapfunde aya, mupunga unogona kuchinjika zviri nyore kune imwe sarudzo ine hutano. Iine fiber yakawanda uye ine zvakasiyana-siyana zvezvicherwa, kusanganisira calcium, potassium, zinc, uye iron. Iyo ine zvakare vhitamini B, iyo inopa kukosha kwehutano kuhutano hwako uye inoita se antioxidant mumuviri wako.

Millet inogadzirwa sei?

Kugadzirira mapira inzira iri nyore. Heino nzira iri nyore yekugadzira mapira:

Ingredients:

1 mukombe wemapira

2 makapu emuto kana mvura (To taste) munyu

Mirayiridzo:

1)Mapfunde anofanira kugezeswa nekuisa mufine-mesh strainer uye nemvura inoyerera pamusoro pawo kuti abvise chero tsvina.

2) Kunhuwirira kwemhunga kunogona kuvandudzwa nekuigocha usati wabikwa. Iyo millet yakagezwa inowedzerwa kune inopisa, yakaoma skillet pamusoro pekupisa. Kwemaminetsi mashoma, kurungidzira nguva dzose kusvika yatanga kunhuwirira uye kuita goridhe.

3) Bika mapira: Kuti ugadzirire mapfunde, uya nemvura kana muto kuti ubike muhari yepakati-kati. Kana mvura iri kufashaira, isa mapfunde nemunyu, wodzikisa kupisa. Kwemaminetsi makumi maviri kusvika makumi maviri nemashanu, kana kusvika mapfunde apfava, vhara hari nechivharo uye rega iite. Iwe unogona kuedza kuita kwezvimwe zviyo nekuzviravira.

4) Fluff uye zorora: Mushure mekunge mapfunde apedza kubika, bvisa hari kubva pamoto woisiya yakavharwa kwemaminitsi mashanu. Izvi zvinoita kuti mapfunde atore chero mvura inenge ichiripo uye yobva yaita fluffier.

5) Shumira: Kushumira, paradzanisa tsanga dzemapira neforogo. Millet inogona kushandiswa sechigadziko kana sendiro yepadivi yakafanana nemupunga kana couscous, kana kushandiswa sehwaro hwesaladhi, stews, kana kubvongodza-fries.

Mhedziso

Mbeu dzechikafu dzakaita semapfunde dzinopa huwandu hunoshamisa hwehutano hwakanaka. Kusiyana nekurima mupunga negorosi. kurima mapfunde inogoneka zvisingaite. Mabhenefiti ezviyo zvechikafu ichi kumiviri yedu anosanganisira kunatsiridza kusadzivirirwa kwezvirwere, kudzivirira zvirwere, uye kuonda. Millet inotorawo nguva yakareba kuti muviri ugaye, izvo zvinoita kuti tirambe takaguta kwenguva refu.

Pane nzira dzakawanda dzekubatanidza mapira mukudya kwako. Ichi chikafu chezviyo chine zvisingaverengeki zvekubika zvinoshandiswa mune dzakasiyana cuisine. Inogona kushandiswa panzvimbo yezvimwe zviyo kugadzira porridge kana kuwedzera kumakekekeke. Saka sanganisira iyi superfood mukudya kwako nguva dzose uye tarisa shanduko dzakanaka dzazvinoita muhupenyu hwako.