Chii chinonzi mapira?

Mbeu inotsanangurwa sezviyo, mapira anowanzo kuwanikwa museed yeshiri. Asi hazvisi zveshiri chete. Izvi zvinongoitika zvega-gluten-isina zviyo zvakazara nemaminerari-senge potassium uye magnesium-uye inotakura punch ine mapuroteni akawanda pakushumira. Nechibage chinyoro chinonaka chinobika zvakafanana nemupunga kana quinoa, mapira maviri zvakanaka mumasaladhi, sendiro yepadivi, seporridge yemangwanani, kana kunyange mu. zvingwa uye makeke. Kuti uwedzere kunhuhwirira kwakadzama pakudya kwako, unogona zvakare kugocha mapira usati wabika kuti uburitse manotsi ayo ane nutty kana evhu. Ramba uchiverenga kuti udzidze zvakawanda nezve mapira, chokwadi chekudya uye mabhenefiti, uye madyiro ezviyo izvi zvine hutano.

Millet nutrition chokwadi

Iyi tsanga diki yakazara inopa simba rekudya punch.

"Millet is starchy, gluten-free grain iyo yakazara nemavitamini nemaminerari akaita se calcium, phosphorus, uye magnesium," anodaro Samantha Murdoch, RDN, nyanzvi yezvokudya zvinovaka muviri yakanyoreswa paLenox Hill Hospital muNew York City. Izvo zvinovaka muviri "zvese zvine basa rakakosha muhutano hwemapfupa, uye kushanda kwetsinga uye tsandanyama."

Hezvino izvo zvauchawana mune imwe-kapu (174 gramu) inoshumira yemapfunde akabikwa.

Macalorie: 207

Mapuroteni: 6.1 g (12 muzana yeDaily Value)

Fiber: 2.3 g (9 muzana DV)

Mafuta: 1.7 g

Carbohydrates: 41.2 g (14 muzana DV)

Calcium: 5.2 mg (1 muzana DV)

Simbi 1.1 mg (6 muzana DV)

Niacin: 2.31 mg (12 muzana DV)

Magnesium: 76.6 mg (19 muzana DV)

Phosphorus: 174 mg (17 muzana DV)

Potassium: 108 mg (3 muzana DV)

Tsanga isina gluten yakazara yakazara neprotein

Kana mapira isiri chikamu chenguva dzose chekudya kwako, ungada kufunga zvakare izvi. Iyi tsanga yezviyo inoita semhodzi ine zvakawanda protein-6 magiramu pakushumira-pamwe chete, yakawanda fiber, uye magnesium. Iyo zvakare yakanaka gluten-isina imwe nzira kune vanhu vane celiac chirwere kana chero munhu anoda kuderedza yavo gluten kudya.

Chikamu chakanakisisa? Millet iri nyore kuisa muchikafu chako nekuti inochinja-chinja. Unogona kuridya seporiji remangwanani, kunwa sechinwiwa chakaviriswa, kuchishandisa sechinotsiva mupunga, kana kukanda masaradhi. Unogona kunyange kushandisa hupfu hwemhunga yekubheka. Edza IZVI resipi yemapira munhu wese anosungirwa kuda.

Mabviro emhunga

Millet chiyo chidiki chezviyo chiri rudzi rwehuswa uye chikamu chemhuri yePoaceae. Chirimwa chekuzvarwa kumatunhu mazhinji muAsia neAfrica, ndicho chikafu chikuru chetsika dzakawanda. Chinowanzoviriswa kana kuitwa chinwiwa. Vanopfuura chikamu chimwe muzvitatu chevagari vepasi vanotsamira pazviyo izvi.

Millet inofarirwa kwete chete nekuda kwekudya kwayo, asiwo nekuti inogona kukura munzvimbo inopisa, yakaoma, uye yakaoma.

Xiaomi 2.5kg

Varieties

Kune marudzi akawanda emapfunde anorimwa kuti adyiwe nevanhu uye nezvipfuyo. Pearl millet inorimwa zvakanyanya kuIndia nedzimwe nzvimbo dzeAfrica. Ndiyo imwe yemapira anorimwa zvakanyanya, zvichiita kuti zvive nyore kuwana pamasherufu ezvitoro zvegirosari. Pera remhunga rine ruvara, kubva kuchena uye yero kusvika kune grey nebrown.

Mhiripiri yakakamurwa kuita mhando mbiri dzakasiyana: Huyo huzhinji hunowanzo rima, hunofarirwa zvakanyanya, uye hushoma hushoma. Mhando dzakakura dzemapfunde dzinosanganisira chigunwe, foxtail millet, pearl millet, uye proso millet. Maererano neongororo mu Kufambira mberi muKutsvaga Kwekudya uye Kuvaka Muviri, chigunwe chemhunga has the yakanyanya calcium uye potasium zvichienzaniswa nemamwe marudzi emapfunde.

(Heano mamwe mazano ekushandisa hupfu hwemapfunde hwekubika-gluten.)

Mhando dzemhunga dzinosiyana muruvara, saizi, uye kwadzinorimwa. Uye ese ane mwero wakasiyana-siyana wezvinovaka muviri.

Hutano hunobatsira hwemapfunde

Amino acids

Millet ndeimwe yezviyo zvishoma zvine mapuroteni akawandisa pakushanda, zvichiita kuti ive yakakodzera kune vegetarian, vegan, kana. kudya kwezvirimwa. “Millet yakasarudzika sezvo ichipa zvakawanda zvinokosha amino acids zvichienzaniswa nezviyo zvakawanda,” anodaro Allison Gregg, RDN, chiremba wezvekudya akanyoreswa muJacksonville, Florida. "Amino acids inoshanda sezvivakwa zveprotein."

Yakakwira mune antioxidants

Antioxidants mamorekuru anorwisa mahara radicals. Mahara radicals anogona kukonzera kukuvadza kumuviri kana mazinga akanyanya. "Kukuvadzwa kwemahara kunobatsira kune etiology yezvinetso zvehutano zvisingaperi, senge chirwere chemoyo uye chinoputika," anodaro Gregg.

Millet ine ferulic acid yakawanda uye makatechini, phenolic compounds anoita se antioxidants. Zviyo zvezviyo "zvakapfuma zvinodzivirira antioxidant zvinobatsira kudzivirira muviri kubva mukushushikana kweoxidative kunobva kumahara radicals," anodaro Kristin Gillespie, RD, chiremba wezvekudya akanyoreswa uye akasimbiswa anotsigira kudya kunovaka muviri anogara muVirginia Beach, Virginia. "Izvi, zvakare, zvinobatsira kuderedza njodzi yezvirwere zvisingaperi, kusanganisira chirwere chemoyo uye mamwe marudzi egomarara."

Ruvara rwezviyo runoitawo mutsauko. "Kuwedzera kusviba kweruvara rwemapfunde, semunwe neproso [mhando], kunowedzera simba rekudzivirira," anodaro Gregg.

Millet inogona kubatsira kuderedza mazinga eshuga

Fiber yakakosha kumuviri une hutano nekuda kwezvikonzero zvakasiyana-siyana, kusanganisira kubatsira dumbu rako rekudya nebhakitiriya rakanaka uye kubatsira kufamba kwemukati. Millet ine zvese zvinonyungudika uye zvisinganyunguriki fiber. "Millet's rich fiber uye isiri-starchy polysaccharides zvirimo zvinobatsira kudzora mazinga eshuga," anodaro Gregg. "Yakaderera glycemic index inobatsira kudzivirira shuga yeropa."

Mamiriro ezvinhu anogona kubatsira kudzora kana kuderedza

Zvokudya zvakanaka zvemapfunde zvinogona kubatsira kurerutsa mamwe mamiriro ehutano.

"Izvi zviyo, pamwe chete nezvimwe zviyo, zvinogona kubatsira kuderedza cholesterol yako," Murdoch anotsanangura. "Millet zvakare inogona kuita basa mukuderedza triglyceride," anowedzera Gregg.

Haisiyo chete millet inobatsira mukudzikisa cholesterol, asi "yakapfuma antioxidant uye fiber zviri mumillet inobatsira kudzivirira kubva kuzvirwere zvisingaperi, kusanganisira chirwere chemoyo uye mamwe marudzi egomarara," anodaro Gillespie.

Gluten-isina sarudzo kune avo vane chirwere chechiliac

Millet ndeye yakasikwa isina gluten-isina zviyo, zvichiita kuti ive yakanakira chero munhu inoda kuderedza huwandu hwe gluten vanodya kana kune avo vane chirwere chechiliac. Kunyange zvazvo iri zviyo zvisina guten, Gregg anoti "kuti iwe unofanirwa kutarisa pane iyo label paunenge uchitenga mapira kuti uone kuti haina gluten-isina uye haina kusvibiswa nezvinhu zvine gluten."

Njodzi kana mhedzisiro

Kunyange zvazvo mapira ane hutano hwehutano hwakanaka, zvakakosha kuziva kuti ine antinutrients. Iwowo makomisheni anovhara kana kuderedza kugona kwemuviri kutora zvinovaka muviri.

Kune marudzi akasiyana emishonga inodzivirira kudya uye “mapfunde ane akati wandei, anosanganisira tannins, phytates, polyphenols, trypsin inhibitors, uye fiber,” anodaro Gillespie. "Maantinutrients anonyanya kutorwa nezvirimwa zvinoderedza bioavailability-uye, naizvozvo, simba rekunyura-chezvimwe zvinovaka muviri," anodaro Gillespie.

Kune akati wandei maminera uye mamineral anogona kupesvedzerwa nemaantinutrients. "Kunyange zvazvo maantinutrients aya achiita basa mukutora calcium, iron, zinc, uye magnesium, pane zvinhu zvakasiyana-siyana zvinogona kukanganisa kuwanda kwekutora," anodaro Murdoch.

Panogona kuva nemigumisiro isingafadzi, kunyanya kana iwe uchidya mapira akawanda. “Kudya mapfunde akawanda kunogona kukonzera kurwadziwa nemudumbu. kuputika, uye kupererwa nemimba,” anodaro Gregg.

Vamwe vanhu vangangoda kubhadhara zvakanyanya pakushandisa kwavo mapira. “Kune vanhu vashoma vanofanirwa kutarisa madyiro avanoita kwete kuwandisa mapfunde,” anodaro Murdoch. Kana uine, kana kuti uri mungozi yeosteoporosis kana iron deficiency anemia, somuenzaniso, “zvingabatsira kuva ne<em>iron yakawanda kana kuti zvokudya zvine calcium yakawanda usati wapedza kana kuti wapedza mapira kuitira kuti uwandu hwakazara hwechikafu hupinde zvakanaka.”

Chimwe chine chekuita nekomboni inonzi goitrogenic polyphenols, inogona kukanganisa thyroid uye kukonzera goiter. Goiter ndiko kuwedzera kwe thyroid gland. “Kana uchirwara nechirwere cherurindi, ungangoda kudzikisira kudya kwako sezvo mapfunde ane goitrogen shoma, izvo zvinogona kukanganisa kuita kwethyroid,” anodaro Gregg.

Madyiro emhunga

Millet ine chibage chakapfava uye inogona kushandiswa muhuwandu hwendiro. Kubika mapfunde zvakafanana nekugadzira mupunga: Tevedzera chiyero che2-cup-water-to-1-cup-grain. Zvinotora anenge maminetsi makumi maviri, zvichiita kuti ive chikafu chinokurumidza uye chiri nyore kugadzirira. Kana iwe uchida kuburitsa imwe nutty flavour, unogona kugocha mapfunde nemafuta mashoma mupani usati wabika.

"Ini pachangu ndinofarira kuisa miriwo yakakangwa neprotein pamusoro pemapfunde kuti ndiwane imwe fiber mukudya kwangu," anodaro Murdoch.

Iwe unogona kutenga mapira mumhando dzakasiyana-siyana, kusanganisira zviyo zvakakwana, mapira grits, akazvikudza, uye hupfu.

“Vanhu vanofanirwa kufunga nezvekuwedzera mapfunde pakudya kwavo nekuti iimwe sarudzo ine hutano, iri nyore kugadzira, uye inokwanisika,” anodaro Gregg. Millet inogona kuiswa muzvinhu zvakabikwa, zvakadai sekiki, chingwa, uye makeke, uye kushandiswa sechikafu chesobho.

"Inogona kubikwa uye kudyiwa sechikafu chemangwanani zvakafanana neoatmeal, yakabikwa uye inoshandiswa sendiro yepadivi, yakakandwa musaladhi yako, kana kuwedzera kune smoothies kana protein shakes," Gillespie anodaro.