Mazuva ano, vazhinji vedu takanganwa zvekudya zvedu zvekare, zvine hutano uye tajaira mupunga neupfu hwechingwa, handiti? Asi waiziva here kuti zviyo zvakaita semapfunde, mapfunde, nemapfunde hazvisi zvekudya chete, asi chaizvoizvo zviyo zvekudya zvine hutano. Izvi ndizvo zvimwe zvezvakavanzika zvekuti vanasekuru vedu vaive vakagwinya uye vakasimba sei munguva yakapfuura. Saka nhasi, ngatitaurei nezvemabhenefiti makuru ezviyo zvidiki izvi pahutano.
Chii chinonzi mapfunde aya?
Zvichitaurwa zviri nyore, mapfunde ndeimwe yembeu dzekare dzinorimwa pasi rose. Kufanana negorosi, bhari, nemupunga, inhengo yemhuri yehuswa. Yave iri chikafu chikuru chevanhu vari munyika dzakadai seAfrica neSoutheast Asia kwezviuru zvemakore.
Tsanga idzi dzakakosha zvikuru. Nekuti dzinogona kurimwa zviri nyore chero mumamiriro ekunze. Uye dzinogona kuchengetwa kwemakore pasina kukuvara nezvipembenene. Mhando dzatinoziva munyika medu dzakadai seFinger Millet , Proso Millet , uye Foxtail Millet ndedzemhuri iyi. Kunyangwe idzi dzichiuya nemavara akasiyana uye saizi, mhando yeimwe neimwe yadzo yakanyanya kunaka.
| Rudzi rweMagumbeze | Maitiro anowanzoonekwa |
|---|---|
| Chigayo cheminwe / Ragi | Inozivikanwa zvikuru munyika medu. Ine ruvara rwebrown uye ine mhodzi diki. Hupfu hweturmeric hunoshandiswa kugadzira paste, roti, uye porridge. |
| Chigayo cheFoxtail | Mbeu diki dzeyero. Dzinogona kubikwa uye kudyiwa semupunga. Dzakanakawo pakubika porridge. |
| Magumbeze (Proso Magumbeze) | Inouya nemavara akaita sechena, yero, uye shava. Izvi zvinogonawo kudyiwa pachinzvimbo chemupunga. |
| Bajra (Pearl Millet) | Tsanga ine mhodzi dzakakura zvishoma. Inowanikwa mumavara machena, eyero, uye grey. |
Ndezvipi zvakanakira hutano hwezviyo izvi?
Zviyo izvi zvakafanana nedura rezvinhu zvinovaka muviri. Ngationei kuti zvinobatsira sei miviri yedu.
1. Inodzora huwandu hweshuga muropa
Mapira chikafu chine glycemic index yakaderera (GI) . Zvichitaurwa zviri nyore, kudya mapira hakuiti kuti huwandu hweshuga muropa rako hukwire kamwe kamwe. Anotorwa zvishoma nezvishoma nemuviri. Izvi zvinoita kuti chive chikafu chinobatsira zvikuru kune vanhu vane chirwere cheshuga cherudzi rwechipiri . Kudya mapira kunobatsirawo kuderedza njodzi yekubatwa nechirwere cheshuga.
2. Kuchengetedza hurongwa hwekugaya chikafu hune hutano
Zviyo izvi zvakapfuma mufiber inonyungudika neisina kunyungudika. Fiber isinganyungudike i prebiotic . Izvi zvinoreva kuti inzvimbo yakanaka yekudya kune mabhakitiriya akanaka ari mudumbu medu. Pamusoro pezvo, fiber iyi inodzivirira kuvimbiwa uye inovandudza kugaya. Inobatsirawo kuderedza njodzi yekenza yemuura.
3. Inodzivirira moyo
Fiber inonyungudika mumillet inobatsira kuderedza huwandu hwecholesterol yakaipa mumuviri wedu. Unozviziva sei? Fiber iyi inonwisa mafuta mudumbu redu uye inoabvisa mumuviri. Izvi zvinoderedza njodzi yezvirwere zvakaita se atherosclerosis, inova kuunganidzwa kwemafuta mutsinga dzeropa. Kwete izvozvo chete, inewo magnesium yakawanda, iyo inokosha pakushanda kwemoyo.
Fungidzira, zvaizobatsira sei kudai waigona kudzora mwoyo wako nechirwere cheshuga nekunwa kapu yeporridge yekurakkan kana kudya ndiro yeporridge yemupunga?
4. Inobatsira kudzora kukwegura
Zviyo izvi zvine ma antioxidants akawanda. Ma antioxidants aya anorwisa ma free radicals anokuvadza masero mumuviri wedu. Zvakafanana nenhoo inodzivirira masero edu. Izvi zvinobatsira kudzora makwinya, zviratidzo zvekukwegura, uye zvinobatsirawo kudzivirira zvirwere zvakaita se BP nechirwere cheshuga.
5. Inovaka masero ane hutano
Zvikuru sei, kurakkan chikafu chakapfuma muvhitamini B. Vhitamini B inokosha pakushanda kwehuropi kusvika pakupatsanurwa kwemasero ane hutano. Anewo folate , kana vhitamini B9, inodiwa kugadzira masero matsvuku eropa. Saka, anobatsirawo kudzivirira zvirwere zvakaita seanemia.
Kukosha kwekudya kwemupunga wemhunga kwakadini?
Mhunga itsanga ine mapuroteni akawanda, calcium, uye maamino acids akakosha. Kana ichienzaniswa nedzimwe tsanga, kukosha kwayo kwekudya kwakakwirira zvikuru.
Zvinovaka muviri zvikuru zviri muchikafu ichi:
- Mavhitamini A neB
- Fosforasi
- Potassium
- Mishonga Inorwisa Mabhakitiriya
- Niacin
- Simbi
Ngatitarisei kukosha kwekudya kwekapu (1/4) yemhunga yakaoma.
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | 189 |
| Mapuroteni | magiramu 5.5 |
| Mafuta | magiramu maviri |
| Makabhohaidhiretsi | magiramu 36.5 |
| Faibha | 4.25 magiramu |
Zvakakosha: Pasinei nemabhenefiti ayo akawanda, mapfunde, sezvimwe zviyo, chikafu chine macalorie akawanda. Saka, zvakakosha kudya zvine mwero . Inenge kapu imwe chete yemapfunde yakabikwa inokwana kudya kamwe chete.
Zvakanaka, zvino unobika sei izvi?
Zviyo izvi zvinogona kutengwa muchimiro chehupfu kana zviyo zvese pachitoro chero chipi zvacho chezvitoro kana chitoro chezvekudya zvine hutano mazuva ano.
Kubika mapfunde kuri nyore kwazvo. Wedzera kapu imwe chete yemapfunde mumakapu maviri emvura wobika zvishoma nezvishoma kusvika mvura yanyura. Zvakafanana nekubika mupunga.
Zano diki: Kunyika tsanga idzi mumvura kwemaawa mashoma usati wabika kunoderedza huwandu hwephytic acid dzirimo. Chinhu ichi chinokanganisa kupinza kwemuviri zvinovaka muviri zvakaita sesimbi ne zinc. Nokudaro, kunyikwa kunogona kuwedzera kukosha kwekudya.
Heano mamwe maitiro aungawedzera mhunga mukudya kwako:
- Gadzira rotis, pittu, talapa, uye indiappu kubva kukurakkan hupfu .
- ThanahalBika semupunga wodya nekokonati sambol.
- Bika porridge mangwanani wobva wainwa.
- Wedzera mhunga mu curry yako yemuriwo kana muto kuti iite gobvu.
- Wedzera mhunga yakakangwa musaladhi kuti iite crunch.
- Gadzira makeke nemawaffle anonaka kubva mufurawa yekurakkan.
- Porridge yemashanga chikafu chikuru chekutanga chakasimba chevana vadiki.
Unogona kutaura nachiremba wako nezveizvi wozviwedzera pakudya kwako zvichienderana nehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Zviyo zvakaita semapfunde, mapfunde, uye mapfunde chikafu chinovaka muviri zvikuru uye chinopa mabhenefiti akawanda kuhutano hwedu.
- Izvi zvinobatsira zvikuru mukuderedza chirwere cheshuga, hutano hwemwoyo, hutano hwekugaya chikafu, uye kusimbisa dziviriro yemuviri.
- Izvi zvinogona kuwedzerwa nyore nyore mukudya kwedu kwezuva nezuva. Kutanga kwakanaka kutsiva mupunga kana kuudya sechikafu chemangwanani.
- Tose ngatiedzei kurarama hupenyu hune hutano, tichinzwisisa kukosha kwechikafu chedu chetsika uye chine hutano tisingachikanganwe.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga