Chii chinonzi mapira? Mhando dzemapira, hutano hwavo hunobatsira uye mabikirwo anonakidza

Chii chinonzi mapira?
Millet zvirimwa zvezviyo uye huswa hudiki hwembeu, uhwo hunoshandiswa zvakanyanya munyika dzemuAfrica neAsia. Kubva kare, zvirimwa zvidiki izvi zvaishandiswa kudyiwa nevanhu pamwe nekudya kwemhuka. Inorimwa zvikuru munzvimbo dzinonaya mvura yakawanda muAfrica neAsia, chikamu chinosvika makumi mapfumbamwe nenomwe kubva muzana chepasi rose kugadzirwa kwemapfunde kunoitika munzvimbo idzi.
Hutano hunobatsira hwemapfunde
Kubva mazera mapira aiwanzo shandiswa kudyisa shiri nemhuka, kudzamara mabhenefiti ehutano eiyo superfoods aizivikanwa pasirese. Zvisinei, munzvimbo dzakasiyana-siyana dzeIndia, mapfunde aishandiswa pakudya zvakasiyana-siyana. Kunyanya, kune yavo incredible nutrient rich composition.

Muchokwadi, India inozivikanwa seyechipiri pakukura kwechirwere cheshuga chepasirese, uye izvi zvakonzera kuwedzera kwekudiwa kwemapira. Zvakare, aya ma gluten emahara mapira anogona kuita basa rakakosha mukudzivirira nekurapa akati wandei hutano nyaya. Akafumiswa nekunaka kwezvisikwa, mapira ane hupfumi hwefiber, zvicherwa zvakaita se magnesium, phosphorous, iron, calcium, zinc uye potassium.

Sekutaura kwenyanzvi yezvehutano nekudya kunovaka muviri, Tapasya Mundhra, 'Mapfunde ane kudya kunovaka muviri zvakanyanya uye akanakira hutano uye anodawo mvura shoma uye anogona kuchengetwa kwemakore, sezvo achigara kwenguva refu. Millet inoita chikafu chine hutano chakakwana. Muchokwadi, inowanzokurudzirwa kugadzirira mapira mumhando yeporridge yevana vanokura uye vakuru vakuru. Uyezve, mapira akatakurwa nehuwandu hwe starch uye mapuroteni, izvo zvinogona kubatsira, kana zvichiwedzerwa mukudya kwezuva nezuva.'

Anowedzera kuti,' mapira haana hutano chete asi panguva imwe chete ane kuravira kwakasiyana, izvo zvinogona kusimbisa kuravira kwekudya kupi zvako. Nemagadzirirwo akasiyana ezvekudya, mapira senge ragi, jowar uye bajra anoshandiswa kugadzira akati wandei uye ndiro seRagi Idli, Millet Khichidi, Apple Ragi Halwa (ane hutano hwevacheche), Ragi Cookies nezvimwewo. .'
Saka, heino kudzika pasi pamusoro pekuti kuwedzerwa kwemapira mukudya kwezuva nezuva kunogona sei kuwedzera hutano quotient uye kuchengetedza zvirwere kure uye kupa hutano hwakakwana.

Millet yakanaka kune zvirwere zvecoronary
Izvi zviyo zvidiki isimba rekudya, izvo zvinobatsira mukuvandudza hutano hwemoyo uye zvinogona kunyatso kudzikisa coronary blockage. Iyo yakafumiswa nekunaka kwe magnesium, iyo inogona kunyatso kudzikisa BP uye njodzi yesitiroko uye kurwisa kwemoyo.

Kunyanya, mapira anogona kubatsira mukudzikisa njodzi yezvirwere zvakaita seatherosclerosis. Yakapfuma mu potassium, mapira anogona kunyatsoshanda sevasodilator. Uyezve, iyo lignans yechirimwa mumapira inogona kushandurwa kuita matinji emhuka, anogona kurwisa zvirwere zvisingaperi sekenza uye zvimwe zvirwere zvecoronary.
Xiaomi 2.5kg

Millet inogona kugadzirisa shuga
Millet ndiyo yakapfuma sosi ye magnesium, iyo inobatsira mukukurudzira mwero we insulin, nekudaro ichiwedzera kushanda kweglucose receptors mumuviri, izvo zvinowedzera kubatsira kuchengetedza hutano hwehuwandu hweshuga mumuviri.
Izvi zvinobatsira mukuderedza mukana wechirwere cheshuga 2. Kuti uwedzere kuenzanisa chiyero cheshuga iwe unogona kuwedzera flaxseeds, ruomba, mupunga mutsvuku, mupunga mutema.

Millet inokurudzira kugaya
Yakapfuma mufiber, mapira anogadzira zviyo zvine hutano, izvo zvinogona kubatsira mukugaya uye zvinogona kubvisa ura. Inobatsira mumatambudziko emudumbu uye inogona kurerutsa mune zvimwe zvirwere zvine chekuita nechiropa neitsvo. Inogonawo kubatsira mukuderedza njodzi yegomarara rekoloni. Kuwedzera chingwa muto uye mazambiringa matema mukudya kwako kwezuva nezuva kunogona kudzivirira gomarara.

Inobatsira mu detoxification
Millet inotakurwa nezvinhu zvakaita se curcumin, ellagic acid, Quercetin uye makatechini, ayo anowedzera kubatsira mukubvisa vamiririri vekunze uye mahara radicals uye kuenzanisa maitiro enzymatic mumuviri. Izvi zvinongogona kubvisa muto weropa.
Mhando dzemapfunde

Jowar (Sorghum)
Sadza rinowanzozivikanwa seJowar kuIndia. Pachivanhu, jowar yaishandiswa sezviyo kugadzira chingwa chakatsetseka / rotis. Yakapfumiswa nekunaka kwesimbi, mapuroteni uye fibre, jowar inogona kubatsira mukudzikisa cholesterol level sezvo ine chikamu chinonzi policosanols (chikamu chemhunga wax). Zvakanaka kune vanhu vane kusawirirana kwegorosi.

Ragi (Finger Millet)
Ragi inoshandiswa sechinzvimbo chine hutano chemupunga negorosi. Ragi pasina mubvunzo isimba rekudya. Yakaremerwa neprotein nemaamino acids, iyi millet isina gluten yakanaka mukukura kwehuropi muvana vari kukura.

Foxtail mapira
Foxtail millet ine shuga yeropa ine hutano inoenzanisa makabhohaidhiretsi, uye inonyanya kuwanikwa muchimiro che semolina nehupfu hwemupunga. Kuvapo kweiron uye calcium mumillet iyi kunobatsira mukusimbisa hutachiona.

Bajra (Pearl mapira)
Iyi millet inozivikanwa nekupa hutano hwakanaka. Yakazara nekunaka kwesimbi, protein, fiber, uye zvicherwa zvakaita secalcium uye magnesium; kushandiswa kwemazuva ose kana kuiswa kwemhunga iyi kunogona kuita zvishamiso.
Barnyard mapfunde
Iyi nutrient dense millet ine yakakwira fiber yemukati, iyo inogona zvinobudirira kubatsira mukurasikirwa nehuremu. Iyo yakapfuma sosi yecalicum uye phosphorius, iyo inobatsira mukuvaka pfupa uye caonsumption yayo yezuva nezuva inobatsira kurwisa zvirwere zvemapfupa.

Proso mapira
Iyi millet inogona kubatsira mukuenzanisa chiyero cheshuga yeropa. Yayo yakaderera glycemic index yaita kuti ive fadhi pakati pevarindi vanorema. MuIndia kwave kuri kudya kweshiri.

Tumapfunde
Akazara nekunaka kweB-vitamini, zvicherwa zvakaita secalcium, iron, zinc uye potassium, mapira madiki anogona kupa chikafu chakakosha, icho chinowedzera kubatsira mukurasikirwa. Icho chikamu chezvakawanda zvechinyakare ndiro kumaodzanyemba kweIndia. Uyezve, kupfuura chero chinhu chakanyanya chefiber yemukati inoita kuti ive ine hutano kutsiva mupunga.
Heano mashoma anonakidza magadzirirwo ane hutano mapira
Idli ndeimwe yeanonyanya kufarirwa makuseni eSouth Indians. Iyi resipi ine hutano ndeyekumonyorora kune inofinha idlis uye inogona kuita yekudya kwemangwanani kunofadza kana snack.

Yeast Muffins
Ko dhizeti rine utano risingakusiye uchinzwa uine mhosva. Edza iyi inotyisa ragi muffin kumba uye fadza vadikani vako nehunyanzvi hwako hwekubika.
Iyi inonaka ladoo inobata zvakakwana kune vanoda zvinotapira. Yakagadzirwa nekunaka kwejowar, iyi ladoo resipi inoedza zvakanyanya.
Kunakidzwa kunotapira asi kune hutano. Iyi iri nyore kugadzira ndiro inogona kugadzirwa nezvimwe zviri nyore zvigadzirwa.