Mapira: Mitundu, Mapindu A Zaumoyo Ndi Njira Zakudya

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Mapira ndi njere zopatsa thanzi za banja la a Poaceae. Ndi imodzi mwa mbewu zakale kwambiri zomwe zidalimidwa ndipo yakhala ikukula ndikudya ku Southeast Asia ndi Africa kwazaka zambiri.

Mapira ndi njere zazing'ono, zozungulira zomwe zimalimidwa ku India ndi Nigeria. Mtundu, mawonekedwe ndi mitundu ya mapira imasiyana kutengera mtundu wa mapira. Mapira ndi chakudya chofunikira chomwe chimakondedwa chifukwa cha zokolola zake komanso nyengo yayifupi yakukula nyengo youma, yotentha kwambiri [1] .

Chithunzi ref: smartfood.org

Pearl mapira ndi amodzi mwamapilo omwe amadya kwambiri ku India komanso madera ena a Africa [1] . Mitengo yamtundu uliwonse ilibe gluteni ndipo imadzaza ndi mavitamini ndi michere yomwe imathandizira pazinthu zambiri zambewuyi. [ziwiri] .

Mitundu Ya Mapira

Mapira amagawidwa m'mapira akuluakulu ndi mapira ang'onoang'ono millets yayikulu ndi yomwe imakonda kudyedwa [3] .

Mapira akuluakulu

• Pearl mapira
• Mapira a Foxtail
• Anthu a Proso kapena oyera
• Chala kapena mapira a ragi

Mapira ang'onoang'ono

• Anthu a Barnyard
• Kodo anthu
• Mapira pang'ono
• Anthu a ku Guinea
• Anthu a Browntop
• Mapira a Teff
• Anthu am'madzi
• Fonio mapira
• Yobu akulira

Ubwino Wa Zakudya Zam'mimba

100 g ya ma mapira yaiwisi ali ndi 8.67 g madzi, mphamvu 378 kcal ndipo mulinso:

• 11.02 g mapuloteni
• 4.22 g mafuta
• 72.85 g chakudya
• 8.5 g CHIKWANGWANI
• 8 mg kashiamu
• 3.01 mg chitsulo
• 114 mg wa magnesium
• 285 mg wa phosphorous
• 195 mg wa potaziyamu
• 5 mg wa sodium
• 1.68 mg nthaka
• 0,75 mg mkuwa
• 1.632 mg wa manganese
• 2.7 mcg selenium
• 0.421 mg thiamine
• 0,29 mg wa riboflavin
• 4.72 mg niacin
• 0,848 mg pantothenic acid
• 0.384 mg wa vitamini B6
• 85 mcg chinyengo
• 0.05 mg vitamini E
• 0.9 mcg vitamini K

Ubwino Wathanzi Wam'mimba

1. Kusintha thanzi la mtima

Mapira ali ndi michere yambiri yomwe imathandizira kutsitsa cholesterol cha LDL (choyipa) ndikuwonjezera cholesterol cha HDL (chabwino). Kafukufuku wazinyama adawonetsa kuti mapira a foxtail ndi mapira a proso amatha kuteteza matenda amtima ndi kutsitsa milingo ya triglyceride [4] .

Kuphatikiza apo, mapira ndi gwero labwino la magnesium, mchere wofunikira womwe umathandiza kuchepetsa chiopsezo cha matenda amtima. Komanso, potaziyamu yomwe imapezeka m'mapira imakhazikika pamavuto amwaziwo ngati vasodilator ndikuthandizira kuchepetsa chiwopsezo cha matenda amtima [5] .

2. Yesetsani kuchuluka kwa shuga m'magazi

Mapira amawerengedwa kuti ndi mbewu yambewu yopindulitsa kwa odwala matenda ashuga chifukwa amakhala ndi michere yambiri komanso yopanda kukhathamira, yomwe imadziwika kuti imathandizira kuchepetsa magazi. Mbewuyo ilinso ndi glycemic index (GI), zomwe zikutanthauza kuti sizimayambitsa tsabola m'magazi a shuga [6] [7] .

Kafukufuku wofalitsidwa mu Indian Journal of Medical Research adapeza kuti odwala matenda ashuga amtundu wa 2 omwe adalowa m'malo mwa mbale ya kadzutsa yopangira mpunga ndi mbale yam'mawa yodyera adatsitsa shuga [8] .

Kafukufuku wina adawonetsa kuti anthu omwe ali ndi vuto lolekerera shuga (IGT) omwe amapatsidwa 50 g ya mapira a foxtail patsiku adawonetsa kusintha kwakukulu m'magazi a shuga [9] .

3. Thandizani thanzi m'mimba

Zomwe zimapezeka m'mapira zimatha kuyendetsa kayendedwe kabwino kake ndikuchepetsa m'mimba monga kudzimbidwa, gasi, kuphulika komanso kupindika. Zimathandizanso kuchepetsa mwayi wazovuta zam'mimba monga zilonda zam'mimba [10] . Mapira amakhalanso ndi ma prebiotic ndi maantibiotiki omwe amathandizira kwambiri pakukulitsa mabakiteriya abwino m'matumbo [khumi ndi chimodzi] .

4. Sinthani matenda a celiac

Popeza mapira ndi tirigu wopanda tirigu, amapangira chisankho chabwino kwa anthu omwe ali ndi matenda a leliac ndi iwo omwe amamvera chidwi cha gluten [12] .

5. Ali ndi katundu wa antioxidant

Ma polyphenol antioxidants omwe amapezeka m'mapira amathandizira kuchepetsa zopepuka zaulere, zomwe zimalumikizidwa ndi matenda osachiritsika komanso ukalamba. Ma antioxidants amathandizanso kuwononga poizoni pochotsa poizoni m'thupi, potero zimawongolera thanzi lathunthu ndikuchepetsa chiopsezo cha matenda osachiritsika [13] .

6. Kutupa kotsika

Mapira ndi gwero lolemera kwambiri la asidi a ferulic, omwe ali ndi mphamvu yolimbana ndi zotupa. Zimathandizira kupewa kuwonongeka kwa minofu ndikulimbikitsa njira yochiritsira bala. Kafukufuku wa 2004 adanenanso kuti ma antioxidant omwe amachititsa kuti mapira azalawa athandize khungu limachiritsa mabala a shuga [14] .

7. Sinthani khansa

Mapira ali ndi phenolic acid, ma tannins ndi ma phytates omwe angateteze kukula kwa maselo a khansa [khumi ndi zisanu] . Kafukufuku adawonetsa kuti mapira azala ndi mapira amatha kuthana ndi chiopsezo cha khansa chifukwa chakupezeka kwa polyphenols ndi fiber mkati mwake [16] [17] .

Zotsatira zoyipa za mapira

Ngakhale mapira ali ndi mavitamini ndi michere, amafunikanso ma phenolic acid, ma tannins ndi ma phytates omwe amakhala ngati mankhwala osokoneza bongo omwe amalepheretsa kuyamwa kwa zakudya zina monga iron, zinc ndi calcium [18] .

Zosakaniza mu mapira zimatha kuchepetsedwa ndikulowetsa, kuphuka ndi kuthira mapira.

Momwe Mungaphike Mapira

Mapira amayenera kuviikidwa usiku wonse kuti asachepetse zakudya zake kenako azigwiritsa ntchito kuphika. Onjezerani madzi kumapira osaphika ndipo mubweretse ku chithupsa ndikugwiritseni ntchito mumitundu yonse.

Njira Zakudya Mapira

• Gwiritsani mapira ngati njira ina yamphesa mumapangidwe a pulao.
• Onjezerani mapira mu phala lanu la kadzutsa.
• Onjezerani mapira m'masaladi anu.
• Gwiritsani ufa wamapira kuphika makeke ndi mikate.
• Mutha kudya mapira odzitukumula m'malo mwa ma popcorn.
• Mapira m'malo mwa msuwani.

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba