Pamusoro 12 Mabhenefiti ehutano eMillet

Dai mapfunde aikwanisa kuimba, vanenge vachiimba 'Lost in Time' naCelldweller. 

Uye haasi mazwi chete anoita kuti ive ode yakakwana kune yakapfuura asi vhidhiyo zvakare apo dinosaur iri kufamba nemunguva yakapfuura, yazvino uye yeramangwana. 

Sei? Eya, pane imwe nguva apo mapfunde airimwa zvakafara sechikafu chikuru uye akanga ari rutivi runokosha rwetsika dzechikafu dzomunzvimbomo. 

Asi vakarasika neNguva. 

Pavakangovimbwa nekupa chikafu chakakosha uye hutano hwakanaka, vakakanganwika uye vakatengeswa kune zvimwe 'zvakanatswa' zviyo zvekudya mushure meGreen Revolution. 

KuIndia, kune marudzi akati wandei emapfunde akaita seJowar, Bajra, Ragi, Foxtail mapfunde, Porso mapfunde, etc. Nepo kuIndia yekumaruwa yeIndia isina kumbobvira yakanganwa mapfunde uye mabhenefiti ayo zvachose, maguta eIndia akarasikirwa kuti arambe achionana nekudya kunovaka muviri zvakanyanya. 

Asi vadzoka nekubhowekana UN yakazivisa 2023 seGore Renyika Dzepasi Pose reMillet uye vakagadzirira kutonga ramangwana. 

Ndeapi Mhando Dzakasiyana dzeMillet

Chiyore chemhunga

Pearl Millet

Foxtail Millet

Finger Millet

Fonio Millet

Brown kumusoro Millet

Little Millet

Buckwheat Millet

Amaranth Millet

Kodo Millets

Nhasi, tichaedza kudzosa mhunga mukicheni mako. Tichakuudza mabhenefiti akavanzika mukati mezviyo zvidiki-zviyo izvi zvaidiwa nezvizvarwa zvedu zvakapfuura. 

Ndezvipi zvakanakira mapira?

Kunze kwekutengeka zvakanyanya, mapira ane akati wandei ehutano uye ezvakatipoteredza mabhenefiti anoita kuti ive yakakwana yekuwedzera kune chako chemazuva ese chikafu. Ngativaongororei imwe neimwe.  

1. Millet inotsigira kugaya 

Millet inotsigira kugaya kwako nenzira dzakawanda 

1. Yakakwira mufiber: Mhiripiri inzvimbo yakapfuma yezvose zvinonyunguduka uye zvisinganyunguriki fiber, zvinosimudzira kugaya zvine hutano uye kudzivirira kuvimbiswa.
2. Inodzora kufamba kwe bowel: Iyo yakakwira fiber yemukati mumillet inobatsira kudzora mafambiro uye kudzivirira kusagadzikana kwekudya senge kushatirwa bowel syndrome.
3. Anosimudzira hutano hwematumbo: Iyo fiber mumapira inoita se prebiotic, inosimudzira kukura kweakanaka mabhakitiriya mumatumbu uye kuvandudza hutano hwese hwematumbu.
4. Inoderedza kuzvimba: Millet ine anti-inflammatory compounds iyo inoderedza kuzvimba mumatumbu uye kudzivirira kusagadzikana kwekudya senge maronda uye kuzvimba.
5. Inorerutsa kugaya: Millet iri nyore kugaya uye haikonzeri kusagadzikana kwekugaya sekuputika, gasi, uye cramping, iyo inowanzobatanidzwa ne gluten-ine zviyo.

Kubatanidza mapira mukudya kwako kunogona kubatsira kutsigira kugaya kune hutano nekupa fibre yakakosha, kusimudzira hutano hwematumbu, kuderedza kuzvimba, uye kurerutsa kugaya.

2. Millet inotsigira uremu hwako rwendo

Millet ine yakaderera glycemic index iyo inoderedza njodzi yehuremu. Iyo glycemic index ndiyo rating system yechikafu chine makabhohaidhiretsi uye kuti muviri wedu unoatora nekukurumidza sei. Kuve yakaderera pane glycemic scale inoita kuti ive yakakodzera kune vanhu vari kuedza kuderedza uremu. Iyo fiber mumapira inosimudzira kunzwa kwekuzara uye inokubatsira iwe kuderedza yako yese calorie kudya.

Millet zvakare yakadzikira mumakoriyori, uye inokupa iwe simba rakasimba, ichideredza mukana wako, kudyisa uye snacking pazvikafu zvisina hutano.

3. Vakapfuma mune zvinovaka muviri 

Millet ine hupfumi-hwakapfuma nekuti ine huwandu hwakanyanya hwemavhitaminzi akakosha, zvicherwa, uye antioxidants. Zvimwe zvakakosha zvekudya zvinowanikwa mumapira zvinosanganisira:

1. Zvicherwa: Millets akakwira mune zvakakosha zvicherwa se magnesium, phosphorus, uye potassium, izvo zvinosimudzira mapfupa akasimba, hutano hwemoyo, uye kwakakodzera tsinga uye tsandanyama basa.
2. Mavhitamini: Millet ndiyo yakanaka yeB-complex mavitamini, kusanganisira thiamine, niacin, uye folate, iyo inotsigira kugadzirwa kwesimba uye hutano hwakakwana.
3. Mapuroteni: Millet yakanaka tsime rezvirimwa-based protein, iyo yakakosha pakuvaka nekugadzirisa matishu, uye kuchengetedza tsandanyama.

4. Millet inosimudzira hutano hwemoyo 

Muchidzidzo chinotungamirwa ne International Crops Research Institute yeSemi-Arid Tropics (ICRISAT), zvakaonekwa kuti kudya mapira kunoderedza cholesterol ne8%. 

Chidzidzo chacho chakaratidzawo kuti yakaderera-density lipoprotein cholesterol kana yakaipa cholesterol sezvatinoziva, yakaderera ne10%. 

Millet ndeyepamusoro mune zvakakosha zvicherwa senge magnesium, iyo yakakosha kuchengetedza hutano hwemoyo uye kudzora BP. Millet ndiyo yakapfuma sosi yezvose zvinonyunguduka uye zvisinganyungudike fiber, izvo zvinobatsira kuderedza cholesterol uye kuderedza njodzi yechirwere chemoyo. 

5. Inobatsira kugadzirisa shuga muropa

Zvidzidzo zvakaratidza izvozvo kudya mapira kunobatsira mukuderedza shuga yeropa level by 12-15%. Zvichienzaniswa nembeu dzayo dzemazuva ano segorosi, chibage, uye mupunga; mapira ane yakaderera Glycemic Index mamakisi chete 52.7. Izvi zvinoreva kuti mhunga inonyudzwa zvishoma nezvishoma muropa, ichidzivirira kukurumidza spikes mumazinga eshuga yeropa. Inogona kudzikisa shuga muropa uye kukubatsira kuderedza shuga yako yeropa kusvika padanho rekutanga-diabetic kubva padanho rechirwere cheshuga.

6. Millet yakapfuma mune antioxidants 

Millets a yakanaka sosi ye antioxidants. MaAntioxidants makomisheni anobatsira kudzivirira muviri kubva mukukuvadzwa kubva kumahara radicals. Aya emahara radicals anogona kukonzera oxidative kusagadzikana, kubatsira kuzvirwere zvisingaperi uye kukonzera kuchembera nguva isati yakwana. Mamwe ema antioxidants anowanikwa mumapira anosanganisira polyphenols, flavonoids, uye carotenoids.

7. Inotsigira hutano hwemapfupa

 Millet ndizvo akapfuma mumaminerari akaita secalcium, iron, magnesium, manganese, zinc, mhangura, potassium uye phosphorus, izvo zvinokurudzira mapfupa akasimba. Imwe yemhando dzemapfunde, Finger millet kana Ragi, ine 5-30 yakapetwa karusiyamu kupfuura dzimwe tsanga dzechikafu izvo zvakakosha pahutano hwemapfupa. 

8. Millet haina gluten 

Gluten rudzi rweprotein inowanikwa mugorosi, bhari, uye vanhu vane gluten kusashivirira vanofanira kudzivisa zviyo izvi. Millet, haina hukama neiyo zviyo uye haina gluten, zvichiita kuti ive yakachengeteka uye yakakodzera sarudzo kune vanhu vane chirwere chechiliac kana gluten kusashivirira.

Kana iwe uine gluten usingashiviriri uye uchiramba uchidya chikafu chine gluten, unogona kusangana nekunetseka kwekudya uye kuwedzera uremu zvakare. 

9. Inowedzera simba uye kudzivirirwa 

Kuva akapfuma mune zvinovaka muviri seVhitamini B1 nemaminerari akaita sesimbi nemagnesium, mapira anowedzera kusadzivirirwa kwezvirwere zvedu uye anopa simba kumuviri kurwisa zvirwere. Icho chitubu chikuru chesimba kuti urambe uchishanda muzuva rose. 

Millet inosimudzira metabolism yemuviri wedu, inowedzera kukura kwebhakitiriya yakanaka mumatumbo izvo zvinobatsira muviri wedu kurwisa zvirwere zvinotakura chikafu uye hutachiona hunozivikanwa. 

10. Inotsigira hutano hweganda 

Kana iwe uchiziva chero chinhu nezve skincare unofanirwa kunge wakanzwa nezvazvo niacin. Niacin inonyanya kuzivikanwa se niacinamide uye inowanikwa mune zvakawanda zvekuchengetedza ganda. Inoshanda pamakwinya, inobata acne, inoita kuti ganda rive kunyange, uye rinonyorovesa ganda. 

Nepo aya aive ese mabhenefiti ehutano ayo mapira anopa, kune mamwe mabhenefiti, zviyo izvi zvinounza kupasi. 

11. Sustainable source of nutrition 

Maererano ne UYE, mapira anogona kubatsira kugadzirisa dambudziko repasi rose reagrifood yekudyisa vanhu vari kuramba vachikura sezvo vachivaka muviri uye vachitengeka. Inogona kubvisa nzara munyika, kushanda senzira yekuwana mari kuvarimi vaduku, kubudirira kunoenderera mberi, kukurudzira kusiyana-siyana kwezvinhu zvipenyu uye inogona kuenderana nemamiriro ekunze ari kuchinja. 

12. Zvakatipoteredza zvine ushamwari 

Mhiripiri inoda 70% mvura shoma kuti ikure zvichienzaniswa nemupunga uye tora hafu yenguva yekukura kana ichienzaniswa negorosi. Inodawo 40% shoma simba rekugadzirisa. Imbesa dzakasimba nekudaro dzinokwanisa kushingirira mamiriro ekunze ekunze kunyanya kupisa. 

Kubatanidza mapira mukudya kwako inzira iri nyore uye inonaka yekusimudzira hutano hwakanaka uye kugara zvakanaka. Pane nzira dzakawanda dzaungasanganisira iyi superfood mukudya kwako kwezuva nezuva. Chiri nyore ndechekuwedzera hupfu hwemapfunde akawanda kuhupfu hwako hwenguva dzose uye unakirwe nemabhenefiti ezviyo izvi zvinovaka muviri. 

Iyo haina gluten-isina, inobatsira mukudzikisa uye kutonga huremu, inopa akawanda mabhenefiti ehutano uye inotsigirwa neUnited Nations nebasa rayo rakakosha muhurongwa hwekudya. Kana izvi zvisingade kusheedzera kune mapira, zvinozoita sei? 

Kutsvaga nzira iri nyore yekuwedzera mapira pakudya kwako usingaregedze chapati yako yaunofarira uye dosas? Edza iyo Multi-Millet musanganiswa nhasi. Wana simba remamita mashanu mukuruma kwega kwega pasina kuisa kumwe kuedza. Ingoisa 1 kapu yemusanganiswa uyu kumakapu matatu eupfu hwechapati yako (atta) kana dosa batter uye bika zvaunowanzoita. Chapati yako ine hupfumi hwakawanda uye dosa yakagadzirira kushumira!