Ubwino Wa 10 Waumoyo Wa Ragi (Mapira Wamphongo)

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Kuyambira kale, ragi (mapira amiyala) amakhala gawo lazakudya zaku India, makamaka ku Karnataka Kumwera komwe amadya ngati chakudya chabwino. Munkhaniyi, tilembera zaumoyo wa ragi.

Mbewu yamapira iyi imadziwika ndi mayina osiyanasiyana ngati ragi ku Telugu, Kannada ndi Hindi, Kodra ku Himachal Pradesh, Mandia ku Oriya, ndi Nachni ku Marathi.

Pali mitundu yosiyanasiyana ya ragi kuyambira chikaso, choyera, chofiyira, bulauni, utoto ndi utoto. Ragi amagwiritsidwa ntchito popanga roti, dosa, puddings, idli, ndi raggi mudde (mipira), ndi zina zambiri.

Ili ndi zinthu zopindulitsa monga antidiarrhea, antiulcer, antidiabetic, anti-inflammatory, antimicrobial and antioxidant.

Mtengo Wabwino Wa Ragi (Mapira Wamphongo)

100 magalamu a ragi ali ^[1] :

• 19.1 magalamu azakudya zonse
• Mamiligalamu 102 a phenol
• 72.6 magalamu chakudya
• Makilogalamu 344 a calcium
• 283 mamiligalamu phosphorous
• 3.9 milligrams chitsulo
• 137 milligrams magnesium
• Mamiligalamu 11 sodium
• 408 milligrams potaziyamu
• 0,47 mamiligalamu mkuwa
• Mamiligalamu 5.49 manganese
• Zitsulo za 2.3 milligrams
• 0.42 mamiligalamu thiamine
• 0,9 mamiligalamu riboflavin
• 1.1 milligram niacin

Ubwino Waumoyo Wa Ragi (Mapira Wamphongo)

1. Amalimbitsa mafupa

Poyerekeza ndi mbewu zina zamapira, ragi amadziwika kuti ndi amodzi mwamagawo abwino kwambiri osakhala mkaka wa calcium ndi 344 mg wa mchere mu magalamu 100 a ragi ^[ziwiri] . Calcium ndi mchere wofunikira wofunikira kuti mafupa ndi mano anu akhale athanzi komanso olimba, potero amateteza kufooka kwa mafupa kwa akulu. Zakudya za calcium ndi chimodzi mwazifukwa zomwe ana akukula amadyetsedwa phala la ragi.

2. Amayang'anira matenda a shuga

Mapira omwe amakhala ndi chovala cha mbewu (testa) amadzaza ndi ma polyphenols ndi michere yazakudya ^[3] . Ragi amadziwika kuti amachiza matenda ashuga, omwe ndi matenda osokoneza bongo omwe amadziwika ndi hyperglycemia, chifukwa chosowa kwa insulin. Pokhala chakudya chotsika kwambiri cha glycemic index, zimathandiza kuti shuga lanu lamagazi likhale lolimba. Chifukwa chake, odwala matenda ashuga omwe amaphatikiza ragi pazakudya zawo za tsiku ndi tsiku amakhala ndi vuto lochepa la glycemic.

3. Zimaletsa kunenepa kwambiri

Zakudya zamtundu wapamwamba mu ragi zimakulepheretsani kudya mopitirira muyeso ndikusunga mimba yanu kwa nthawi yayitali. Mulinso amino acid tryptophan yomwe imagwira ntchito ngati chilakolako chofuna kudya ndipo imathandiza kuchepetsa thupi. Chifukwa chake tirigu m'malo mwa tirigu ndi mpunga kuti mupewe kunenepa kwambiri ^[4] .

4.Amalimbitsa thanzi la mtima

Ragi ufa uli ndi magnesium wambiri ndi potaziyamu. Magnesium imathandizira kukhalabe ndi kugunda kwamtima komanso kugwira ntchito kwa mitsempha ^[5] pomwe, potaziyamu zothandizira pakugwira bwino ntchito kwa minofu yamtima ndikuchepetsa chiopsezo cha atherosclerosis ^[6] . Kumbali inayi, ma fiber komanso amino acid threonine amalepheretsa kuchuluka kwa mafuta m'chiwindi ndikuchepetsa cholesterol yonse mthupi.

5. Amapereka mphamvu

Popeza ragi ili ndi chakudya chambiri, zomanga thupi komanso mafuta osakwanira, zimathandizira mafuta ndi thupi lanu ^[7] . Ragi itha kudyedwa ngati chakudya choyambirira / chotsatira kapena ngati mwakhala mukutopa, mbale ya ragi imabwezeretsa mphamvu zanu nthawi yomweyo. Zimathandizanso kuti masewera anu azitha kukuthandizani kuti mukhale opirira.

Ragi amadziwika kuti amathandiza thupi kumasuka mwachilengedwe chifukwa cha zomwe zili ndi tryptophan potero amachepetsa nkhawa, kupweteka mutu, komanso kukhumudwa.

6. Kuteteza matenda osachiritsika

Ma polyphenol antioxidants mu ragi amathandizira kulimbana ndi thupi motsutsana ndi matenda opatsirana komanso matenda ^[8] . Ma antioxidants amateteza ma cell athanzi kuti asawonongeke ndi oxidative omwe amadza chifukwa cha kusintha kwaulere. Izi zopanda pake zaulere zimadziwika kuti zimayambitsa ndikusintha lipids, mapuloteni ndi DNA zomwe zimayambitsa matenda angapo kuphatikiza khansa, matenda amtima, ndi zina zambiri.

7. Kulimbana ndi kuchepa kwa magazi m'thupi

Ragi, pokhala gwero labwino kwambiri lachitsulo, amadziwika kuti ndi chakudya chabwino kwa odwala magazi komanso anthu omwe ali ndi hemoglobin yochepa. Hemoglobin ndi mapuloteni omwe amapezeka m'maselo ofiira amwazi omwe amachititsa kunyamula mpweya mthupi lonse. Kuphatikiza apo, mapirawa ndi gwero labwino la thiamine lomwe limakulitsa kupangidwa kwa maselo ofiira amwazi.

8. Zabwino kwa amayi oyamwitsa

Amayi oyamwitsa, omwe amadya ragi ngati gawo la chakudya chawo cha tsiku ndi tsiku, adzakhala ndi kuchuluka kwa mkaka wa m'mawere. Zimathandizira kupanga mkaka chifukwa chakupezeka kwa amino acid, calcium ndi iron komwe kumathandizanso mwanayo.

9. Zimasintha chimbudzi

Zakudya zamagetsi zomwe zili mu ragi zimathandiza pakuwunika koyenera kwa chakudya. Zimathandizira kupititsa chakudya mosavuta kudzera m'matumbo, zomwe zimapangitsa kuti chakudya chikhale chosavuta. CHIKWANGWANI chimathandizanso kuyenda bwino kwa matumbo ndikuletsa kudzimbidwa kapena chimbudzi chosakhazikika ^[9] .

10. Kuchedwetsa ukalamba

Millet ragi imagwira ntchito zodabwitsa pakhungu pokuthandizani kuti mukhale ndi khungu lachinyamata, chifukwa cha ma amino acid monga methionine ndi lysine omwe amapangitsa kuti khungu la khungu lisawonongeke makwinya komanso kupewa khungu. Kudya ragi tsiku lililonse kumateteza ukalamba msanga.

Njira Zophatikizira Ragi Pazakudya Zanu

• Chakudya cham'mawa, mutha kukhala ndi phala la ragi lomwe limawerengedwa kuti ndi imodzi mwanjira zabwino kwambiri zochepetsera thupi.

• Ragi ufa amagwiritsidwa ntchito popanga ragi mudde (mipira) yomwe imadyedwa ndi sambhar kapena curry .

• Mutha kukhala ndi ragi ngati idli, gudumu , tchimo komanso pakoda.

• Ngati muli ndi dzino lokoma, mutha kukonzekera ma ragi ladoo, ragi halwa ndi makeke a ragi.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016). Kuwunikira mapira a zala (Eleusine coracana (L.) Gaertn): Nyumba yamagetsi yathanzi yopindulitsa michere. Sayansi Yachakudya ndi Ubwino Waumunthu, 5 (3), 149-155.
2. [ziwiri]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Kukulunga Mapira Amphongo Olimbana Ndi Kuperewera Kwa calcium M'anthu: Zovuta ndi ziyembekezo. Opita Patsogolo pa Science Science, 8, 1311
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Mapindu azaumoyo amphira (Eleusine coracana L.) polyphenols ndi michere yazakudya: kuwunika. Journal of Food Science and Technology, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav. , R. (2016). Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], Ndi Kupititsa patsogolo Kwawo Pogwiritsa Ntchito Omics Approach. Ophunzira ku Plant Science, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magnesium ndi Matenda a Mtima. Kupita Patsogolo kwa Matenda Aimpso Yosatha, 25 (3), 251-260.
6. [6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Atherosclerotic cholesterol ester deposition imachepetsedwa kwambiri ndi zakudya zamatenda a potaziyamu. Zowonjezera: magazini yovomerezeka ya International Society of Hypertension, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017) .Amino Acids ndi Energy Metabolism. Mphamvu Zolimbikitsidwa Zolimbitsa Ntchito za Anthu ndi Ntchito, 339-349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Kuunika kwa ma antioxidant omwe ali ndi ma phenolic acid aulere komanso omangidwa kuchokera ku mapira am'manja komanso osasunthika (Ragi, Eleusine coracana Indaf-15) .Journal of Agriculture and Food Chemistry, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Zotsatira za michere yazakudya ndi zigawo zake paumoyo wamafuta. Zakudya zam'mimba, 2 (12), 1266-89.

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