Chii chinonzi Millet?

Millet ari a rudzi rwezviyo icho chikamu chemhuri yeuswa Poaceae. Iyi tsanga diki yakatenderera inorimwa kuIndia neNigeria, kunyanya muAsia neAfrica. Kungofanana nemupunga webrown nequinoa, chikafu chemhunga chinogona kubikwa kuti chigaye nyore.

Kune marudzi akawanda emapira. Zvisinei, mhando dzinonyanyozivikanwa dzinosanganisira Finger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet neSorghum Millet.. Millet inoremerwa nehuwandu hwekudya uye ndosaka vazhinji vezvekudya uye vanachiremba vachiikurudzira seimwe yeayo breakfast cereal izvo zvaunofanira kuisa mukudya kwako. Uyezve, muesli muesli inokurudzirwawo nenyanzvi dzezvekudya nekuti rudzi rwemapfunde rwakaonda.

1. Huyo hwemhunga (Jowar)

Inowanzonzi Jowar muIndia. Nyika huru dzinogadzira mhunga muIndia iMaharashtra neKarnataka. Mamwe marudzi eSorghum anoshandiswa kugadzira ethanol.

2. Proso Millet (Chena/Barri)

Inonziwo broom corn millet, tsanga iyi inonyanya kuwanikwa munzvimbo dzakaoma dzeAsia, Australia, Africa, Europe, neNorth America. Haudi mvura yakawanda kuti urime chirimwa ichi.

3. Pearl Millet (Bajra)

KuIndia, unowana chirimwa ichi chine zita rekuti Bajra uye chinorimwa zvakanyanya munzvimbo dzakaita seGujarat, Rajasthan, Maharashtra, Uttar Pradesh, neHaryana. 

4. Foxtail Millet (Kakum / Kangi)

Foxtail mapira kana kuti Italian millet inowanzorimwa munzvimbo isina mvura yakawanda. Mwaka wekukura wemhando iyi yemapira muIndia ipfupi kwazvo.

5. Finger Millet (Ragi)

Zita rinozivikanwa remapira emunwe kuIndia ndiro ragi. The ragi mapira inofarirwa nekuda kwekubatsira kwayo kwekudya. Ndiyo imwe yemapfunde akakura muIndia uye ragi flakes inonyanya kushandiswa mukudya kwevana.

6. Browntop Millet (Korle)

Idzi mhando dzemapira dzinonyanya kurimwa muKarnataka uye Andhra Pradesh. Chinoita kuti mapfunde aya ave akasiyana nekuti anogona kurimwa kunyange muvhu risina kuorera.

Xiaomi 2.5kg

7. Barnyard Millet (Sanwa)

Ichi ndicho chimwe che mapira muIndia iyo inorimwa mune dzimwe nzvimbo dzeAndhra Pradesh neUttarakhand. Hunhu hwayo ndehwekuti inokura kunyangwe munzvimbo dziri kumahombekombe.

8. Little pfunde (Moraiyo)

Kungave kuine matanda emvura kana kusanaya kwemvura, mapfunde aya anogona kurimwa nyore. Rudzi rwemhunga urwu runowanzo kuwanikwa kuEastern Ghats kuIndia.

9. Buckwheat Millet (Kuttu)

Buckwheat ndeimwe yemhando dzakakurumbira dzemapfunde, inozivikanwawo sekuttu muIndia uye inogara ichidyiwa panguva yekutsanya yeNavratra. Inoderedza BP uye inoenderana neshuga. Inobatsira kuhutano hwemwoyo, uye iwe unofanirwa kuisanganisira mukudya kwako kana uchida kuderedza uremu. Pamusoro pezvo, buckwheat inodzivirira kubva kune gallstones, asthma muvana uye kenza yemazamu.

10. Amaranth Millet (Rajgira)

Amarnath inozivikanwawo seRajgira, inopa yakakura mapuroteni uye chikafu fiber. Yakanakira kudya kwakaringana. Uyezve, iyi mapira inobatsira mukudzivirira kurasikirwa nebvudzi uye kuchena. Amaranth zvakare inoderedza cholesterol uye mukana wekuvandudza chirwere chemoyo. Iine yakawanda calcium, mavitamini uye zvimwe zvinovaka muviri.

11. Kodo Millet

Kodo millet imhando yemhunga inogayiwa ine yakawanda yeamino acid lecithin. Inobatsira kusimbisa neurological system. Niacin, B6, uye folic acid, pakati pemamwe mavhitamini B nemamwe mavhitamini nemaminerari, anonyanya kuwanda mukodo. Iine zvicherwa zvakadai se calcium, iron, potassium, magnesium, uye zinc. Yakanakira vanhu vane gluten vasingaite nekuti iguten isina mapira. Kana ichishandiswa nguva dzose nevakadzi vepomenopausal, inogona kurapa matambudziko emoyo senge kuwandisa kweropa uye cholesterol mazinga.

Utano Benefits dzeMillet

Maererano nekumwe tsvagiridzo, kune mirwi yemapira inobatsira kumuviri wemunhu. Ngatikurukurei zvishoma zvacho.

1. Inobatsira Kuhutano Hwekudya

Kushandisa mapira cereal kunogona kubatsira mukudzora kufamba kwe bowel sezvo iine fiber yakanyanya kufanana neoats yakakungurutswa. Iyo ine zvakare prebiotics iyo inobatsira mukukura kweprobiotic muiyo microbiome. Izvi zvinobatsira mukuvandudza hutano hwematumbo uye kusadzivirirwa.

2. Yakakura Kune Vanhu Vane Gluten Kusagadzikana

Vanhu vasingakwanise kushivirira gluten muchikafu chavo vanogona kudya mapira pasina kupokana sezvo iri gluten isina zviyo. Ndicho chikonzero mhando dzakawanda dze oats isina gluten ine mapfunde.

3. Inotsigira Utano Hwemwoyo

Magnesium chimwe chezvikafu zvinovandudza moyo, uye mapira ane magnesium. Semunhu anodya mapira, zviyo zvichabatsira mukuvandudza mwero weprotein adiponectin, iyo inozopedzisira yabatsira mukuchengetedza moyo. 

4. Inosimudzira Mood

Imwe ye millet inobatsira ndeyekuti ine amino acid yakawanda, tryptophan, iyo inobatsira mukuvandudza mafungiro. Vanhu vari kutambura nekushushikana kana kuora mwoyo vanofanira kudya mapira mukudya kwavo kwezuva nezuva.

5. Inodzora Weight

Vanhu vanga vachinetseka nedambudziko rekufutisa kana kuti kufutisa vanofanira kufunga nezvekusanganisa mapfunde mukudya kwavo. 

Pa100gm yekupa mapira asina kubikwa inopa 378 calories. Mhando dzese dzemapfunde dzakapfuma mumacarbohydrates. Naizvozvo, unogona kutarisira kunzwa uye kugara uine simba mushure mekudya mapira kwenguva yakareba. Kunze kwemakabhohaidhiretsi, zvakare inzvimbo yakakura yeprotein, fiber, mavitamini, zvicherwa, uye antioxidants. Iwe unogona chaizvo kuwana calcium mukati munwe mapfunde. Izvi ndizvo zvimwe zvezvikafu zvaunoda mumuviri wako nguva nenguva. Naizvozvo, kudya mapira kunogona kukubatsira iwe kuwana akati wandei emhando dzekudya kwakakosha.

Nzira Yekudya Millet Nguva Dzose?

Kana iwe uchida kuwedzera millet pakudya kwako nguva dzose, mazano anotevera anogona kukubatsira iwe.

• Tora porridge pats woisa ma berries matsva kwairi. Iwe unogona zvakare kuwedzera ma berries akaomeswa kana ma berries matsva asipo.
• Iwe unogona kugadzira muto kana soups kubva pamapfunde.
• Panzvimbo yequinoa, unogona kushandisa mapira emasaladhi ako.

Zvino, zvese zvaunofanirwa kuita kutenga iyo yakanakisa mhando mapira uye wotanga kuiwedzera pakudya kwako.