Kurakkan, mapira si chinthu chaching'ono! Tiyeni tiphunzire za ubwino wodabwitsa wa tirigu uwu (mapira) pa thanzi!

Masiku ano, ambiri a ife taiwala zakudya zathu zakale komanso zabwino ndipo tazolowera ufa wa mpunga ndi buledi, sichoncho? Koma kodi mumadziwa kuti tirigu monga chimanga, mapira, ndi mapira si chakudya chokha, koma kwenikweni ndi zakudya zabwino kwambiri zopatsa thanzi. Zinthu izi ndi chimodzi mwa zinsinsi za momwe agogo athu anali athanzi komanso amphamvu kale. Chifukwa chake lero, tiyeni tikambirane za ubwino waukulu wa tirigu waung'onowu pa thanzi.

Kodi mapira awa ndi chiyani?

Mwachidule, mapira ndi amodzi mwa mbewu zakale kwambiri zomwe zimalimidwa padziko lonse lapansi. Monga tirigu, barele, ndi mpunga, ndi gawo la banja la udzu. Kwa zaka masauzande ambiri wakhala chakudya chofunikira kwa anthu m'maiko monga Africa ndi Southeast Asia.

Mbewu zimenezi ndi zapadera kwambiri. Chifukwa zimatha kulimidwa mosavuta mu nyengo iliyonse. Ndipo zimatha kusungidwa kwa zaka zambiri popanda kuwonongeka ndi tizilombo. Mitundu yomwe timaidziwa bwino m'dziko lathu monga Finger Millet , Proso Millet , ndi Foxtail Millet ndi ya banja ili. Ngakhale izi zimabwera mumitundu ndi makulidwe osiyanasiyana, mtundu uliwonse ndi wapamwamba kwambiri.

Kodi ubwino weniweni wa mbewu zimenezi ndi wotani pa thanzi?

Mbewu zimenezi zili ngati chuma chambiri cha michere. Tiyeni tiwone momwe zimathandizira matupi athu.

1. Amalamulira kuchuluka kwa shuga m'magazi

Mapira ndi chakudya chokhala ndi glycemic index yotsika (GI) . Mwachidule, kudya sikutanthauza kuti shuga m'magazi mwanu ikwere mwadzidzidzi. Imayamwa pang'onopang'ono ndi thupi. Izi zimapangitsa kuti ikhale chakudya chothandiza kwambiri kwa anthu omwe ali ndi matenda a shuga a mtundu wa 2. Kudya kumathandizanso kuchepetsa chiopsezo chotenga matenda a shuga.

2. Kumathandiza kuti chakudya chizigayidwa bwino

Mbewu zimenezi zili ndi ulusi wochuluka womwe umasungunuka komanso womwe susungunuka. Ulusi wosasungunuka ndi prebiotic . Izi zikutanthauza kuti ndi gwero labwino la zakudya kwa mabakiteriya abwino m'matumbo athu. Kuphatikiza apo, ulusi uwu umateteza kudzimbidwa komanso umathandiza kugaya chakudya. Umathandizanso kuchepetsa chiopsezo cha khansa ya m'matumbo.

3. Amateteza mtima

Ulusi wosungunuka mu mapira umathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'thupi lathu. Mukudziwa bwanji? Ulusi uwu umayamwa tinthu tamafuta m'matumbo athu ndikuchotsa m'thupi. Izi zimachepetsa chiopsezo cha matenda monga atherosclerosis, yomwe ndi kuchuluka kwa mafuta m'mitsempha yamagazi. Sikuti zokhazo, zilinso ndi magnesium yambiri, yomwe ndi yofunika kwambiri pakugwira ntchito kwa mtima.

4. Zimathandiza kuchepetsa ukalamba

Tinthu tating'onoting'ono timeneti tili ndi ma antioxidants ambiri. Ma antioxidants amenewa amalimbana ndi ma free radicals omwe amawononga maselo m'thupi lathu. Ali ngati chishango chomwe chimateteza maselo athu. Izi zimathandiza kuwongolera makwinya, zizindikiro za ukalamba, komanso zimathandiza kuteteza matenda monga kuthamanga kwa magazi ndi matenda a shuga.

5. Amamanga maselo athanzi

Makamaka, kurakkan ndi chakudya chokhala ndi vitamini B wambiri. Vitamini B ndi wofunikira pa chilichonse kuyambira kugwira ntchito kwa ubongo mpaka kugawikana kwa maselo abwino. Alinso ndi folate , kapena vitamini B9, yomwe imafunika kuti maselo ofiira a m'magazi apange. Chifukwa chake, zimathandizanso kupewa matenda monga kuchepa kwa magazi m'thupi.

Kodi phindu la zakudya la mapira ndi lotani?

Mapira ndi tirigu wolemera mapuloteni, calcium, ndi ma amino acid ofunikira. Poyerekeza ndi tirigu wina, zakudya zake zimakhala zapamwamba kwambiri.

Zakudya zazikulu zomwe zili mu chakudya ichi:

• Mavitamini A ndi B
• Phosphorus
• Potaziyamu
• Ma antioxidants
• Niacin
• Chitsulo

Tiyeni tiwone kufunika kwa zakudya mu kapu (1/4) ya mapira ouma.

Chofunika: Ngakhale kuti mapira ndi abwino kwambiri, monga mbewu zina, ndi chakudya chokhala ndi ma calories ambiri. Chifukwa chake, ndikofunikira kudya pang'ono . Pafupifupi chikho chimodzi cha mapira ophikidwa chimakwanira kudya kamodzi.

Chabwino, tsopano mungaphike bwanji izi?

Masiku ano mbewu zimenezi zingagulidwe mu mawonekedwe a ufa kapena tirigu wonse ku sitolo iliyonse yaikulu kapena sitolo yogulitsa zakudya zopatsa thanzi.

Kuphika mapira n'kosavuta kwambiri. Onjezani chikho chimodzi cha mapira m'makapu awiri a madzi ndikuwiritsa pa moto wochepa mpaka madziwo atalowa. Zili ngati kuphika mpunga.

Langizo laling'ono: Kuviika tirigu m'madzi kwa maola angapo musanaphike kumachepetsa kuchuluka kwa phytic acid yomwe ilimo. Chomerachi chimasokoneza kuyamwa kwa michere monga chitsulo ndi zinki m'thupi. Chifukwa chake, kuviika m'madzi kumatha kuwonjezera thanzi lawo.

Nazi njira zina zomwe mungawonjezerere mapira muzakudya zanu:

• Pangani rotis, pittu, talapa, ndi indiappu kuchokera ku ufa wa kurakkan .
• ThanahalPhikani ngati mpunga ndipo idyani ndi kokonati sambol.
• Pangani phala m'mawa ndipo imwani.
• Onjezani mapira pang'ono ku curry yanu yamasamba kapena msuzi kuti muwachulukitse.
• Onjezani mapira okazinga mu saladi kuti muchepetse kuzizira.
• Pangani makeke ndi ma waffle okoma kuchokera ku ufa wa kurakkan.
• Phala la mapira ndi chakudya chabwino choyamba cholimba cha ana aang'ono.

Mukhoza kulankhula ndi dokotala wanu za izi ndikuwonjezera izi muzakudya zanu malinga ndi thanzi lanu.