Vazhinji varapi vehutano vanotikurudzira kuti titange-kutanga zuva redu nekudya kwemangwanani kunovaka muviri. Isu tinongotsamira pazviyo zvakaita segorosi kana mupunga sezviyo zvemangwanani. Asi chimiro chekudya kwema millet chakapfuma zvekuti vanogona kusimudza sarudzo ine hutano pakudya kwako kwemangwanani. Kwete chete kwekudya kwemangwanani, asi vanoratidza mukana wekuve musimboti wezvikafu zvekudya. Pamberi pekuzivikanwa kukuru kwegorosi nemupunga, mapfunde ndiwo aive chinhu chikuru chekudya kwedu. Asi kurerukirwa, nzira dzekushambadzira, uye kuravira zvakabata chinzvimbo chavo chekorona, uye gorosi nemupunga zvakava mazita emhuri ezviyo zvakanyanya. Asi mumakore achangopfuura, mapfunde ari kudzoserwa nzvimbo yawo sezvo vazhinji vedu takadzidza millet zvakanaka uye tiri kuvasanganisa mukudya kwedu kwemazuva ese. Kana iwe uri kune rumwe rutivi uye uchiri kutanga, dzidza zvikonzero zvishanu nei usingafaniri kumirira kuti uzviise muchati yako yezvokudya zvezuva nezuva!

Chii chinonzi Millet?

Millets imbeu diki-mbeu dzezviyo, dzemhuri yehuswa yePoaceae. Makondinendi eAfrica neAsia ndiwo anogadzira mhando dzakasiyana dzemapfunde. Vane mukurumbira nhasi nekuda kwechimiro chavo chiri nyore kugaya. Vazhinji vezvekudya vanokurudzira kudyiwa kwemhunga seimwe yezviyo zvemangwanani kuti uve nekutanga kunokurudzirwa kwezuva. Mapfunde akawanda anogona kurarama mumamiriro ekunze asina kunaka uye mamiriro evhu, saka anobatanidza mari shoma yevarimi. Tarisai, mabhenefiti akaita mapira haana kungogumira kuhutano chete asiwo nehupfumi! Millet inogona kukura zvakanaka kunyangwe munzvimbo dzakaoma uye ivhu rine mbereko. Ndosaka zvichinziwo zvirimwa zveclimate-smart.

Ndeapi maMillet anonyanya kufarirwa?

Kune marudzi anodarika makumi maviri emapfunde asi mashoma chete ndiwo anoshandiswa zvakanyanya. Iwo ese akazadzwa akaremerwa nezvinovaka muviri uye zvine hutano zvakakosha. Zvichienderana nekuravira kwavo, kuwanikwa kwavo, uye kuzivikanwa kwavo, mukurumbira wemapira waingova kune vashoma vavo. Heano mamwe emapira ari kudyiwa pasi rose:

Xiaomi 2.5kg

Ndezvipi Zvikonzero Zvishanu Zvekudya Millet mazuva ese?

Millet inobatanidza hutano-dense profile uye inopa zvikonzero zvakati kuti zvisanganise mukudya kwezuva nezuva. Kunyora pane, isu tinotaura pano iyo yepamusoro 5 yavo:

1. Easy Digestion

Vazhinji vedu tiri kutambura nekuzvimbirwa, kuzvimba, uye matambudziko ane chekuita nekugaya nekuda kwehupenyu hwedu hwekubatikana. Kana iwe uri kuverenga hutano hunobatsira hwemapira, ipapo kuvandudzwa kwekudya kunouya panzvimbo yepamusoro. Izvi zvinodaro nekuti mapira anoonekwa sesimba rekudya fibers, inonyungudika uye isinganyunguriki. Iyo insoluble fiber yemukati, inozivikanwawo se prebiotic, inobatsira mabhakitiriya akanaka mudumbu remunhu. Inogonawo kubatsira mukuwedzera kuwanda kune stool uye kubvisa akati wandei nyaya dzekugaya senge cramping, flatulence, uye kugara ura kushanda.

2. Rubatsiro muKuremerwa Kwehuremu

Vanoita mapira mudiwa wako wekudya kana wakwira rwendo rwekuonda. Wakashamisika? Mireti yakapfumiswa nefiber pamwe chete nebioactive komisheni izvo zvinotungamira kuti tirambe takaguta kwenguva yakareba. Uku kunzwa kwenguva refu kwekuzara kunogona kurova zvishuwo zvepakati-nguva uye snacking izvo zvinogona kukonzera shading yakawedzera huremu. Zvakare, kudya kwemhunga uko kwagara kwakadzikira mumakoriyori uye gluten-isina, kunoita kuti ive yakanakira chikafu chehuremu. Mapuroteni ari mumapira anosimudza sarudzo ine hutano yekudya kwemangwanani izvo zvinogona kukonzera kuderera kuunganidzwa kwemafuta, kupa simba zuva rako, uye kunatsiridza nzira yako yekugaya kuti uwane huwandu hwekurasikirwa nehuremu.

3. Inochengetedza Mazinga eShuga yeRopa

Kuongorora akati wandei mabhenefiti ehutano hwemapira, vanhu vanotambura nekusaenzana kwemashuga eropa vangafunga kuti mapira akanakira chirwere cheshuga? Mhinduro ndeyokuti Hongu, asi ivo zvokudya zvakavanakira! Zviyo zvakadai segorosi uye mupunga, nekuda kwehuwandu hwavo hweglycemic index, vanozviitira zviyo zvisina kukodzera kushandiswa kwezuva nezuva. Yakakwira-fibre uye yakaderera-GI maitiro emapira anotungamira mukuchengetedza huwandu hweshuga yeropa uye zvakare kuderedza zviratidzo zvechirwere cheshuga. Millet yakaita se pearl millet inonyanya kuzivikanwa nekuwedzera insulin senitivity uye kuderedza mazinga e triglycerides. Pamwe chete, mapira anova sarudzo yakakodzera yekudzora chirwere cheshuga.

4. May Kurwisa Cancer Cells

Millet nutrition profile inovhara yakapfumisa mamicronutrients senge magnesium, phosphorous, niacin, zinc, uye serotonin iyo inobatsira mukuunza inozorodza kumanzwiro ako. Mapira akati wandei akadai sebajra uye jawar anonyanya kukurudzirwa mukudya kwevarwere vegomarara nekuda kwekubatsira kwavo mukudzivisa kukura kwemasero egomarara mumutumbi wemunhu. Zvakare, mapira inzvimbo ine simba re phytochemicals inoratidza antiproliferative mhedzisiro uye inononoka kuumbwa uye kukura kwekenza maseru mucolon, zamu, uye chiropa pasina kukonzera chero kukuvadza kumasero akajairwa.

5. Yakanakira Cardiovascular Health

Kugara kunwa mapira kunoderedza zvakanyanya triglyceride mazinga mumuviri. Iwo ma antioxidants akaita se beta-glucans, flavonoids, tannins, anthocyanidins, uye mamwe anobatsira zvikuru mukuita kuti ropa riite shoma kuitira kuti maplatelet clumping adzivirirwe zvakanyanya kuderedza njodzi dzekurova kwezuva uye coronary artery disorder.

Chikafu chemadzitateguru edu chaive chine hutano uye chizere nekudya kunyangwe vaisaziva zvakawanda nezvehutano quotient, chikafu fibres, macalories, uye ese emazuvano kusimba hurumende. Mapira aishandiswa kupeta chikamu chikuru chekudya kwavo uye ndiro senge porridge yemapfunde, chingwa chemhunga chaishandiswa kupedza kudya kwavo. Ngatiteverei nzira yamadzitateguru edu timutsiridze hutano hwedu. Sarudze chete hupfu hwemapfunde kubva kwatiri kuti uise chikafu chemapfunde mukudya kwako kwemazuva ese. Zvipe simba nemhando yedu yezvigadzirwa zvemapira uye uvandudze iwe pachako nekushandisa zvinoshamisa mapira mabhenefiti!