Kodi mapira ndi chiyani, ndi abwino kwa chiyani? Ubwino ndi Thanzi Labwino la Mapira

Mapira, ""Poaceae" mbewu ya banja ndi njere. Amagwiritsidwa ntchito kwambiri m'maiko monga Africa ndi Asia. 

Ngakhale zikuwoneka ngati mbewu, thanzi mbiri ya mapira, mofanana ndi manyuchi ndi mbewu zina. Amadyedwa kwambiri chifukwa alibe gluteni ndipo ali ndi mapuloteni ambiri, fiber ndi antioxidant.

Kodi Millet ndi chiyani?

MapiraNdi njere zonse zomwe zakhala zikuchitika kwa zaka zikwi zambiri ndipo zimadyedwa ndi anthu ambiri padziko lonse lapansi. MapiraNdi tirigu wamkulu kwambiri ku India ndipo amadyedwa ku China, South America, Russia ndi Himalayas.

Mapira, ndizosinthika modabwitsa - zitha kugwiritsidwa ntchito m'chilichonse kuyambira mbale zam'mbali mpaka zokometsera. M’madera ena, amathira n’kumwedwa ngati chakumwa choledzeretsa.

MapiraIkhoza kukhala yoyera, imvi, yachikasu kapena yofiira. Amalimidwanso ngati chakudya cha ng'ombe, ziweto ndi mbalame zambiri.

Makhalidwe ndi Mitundu ya Mapira

MapiraNdi mbewu yaing'ono yozungulira yomwe imabzalidwa ku India, Nigeria ndi mayiko ena aku Asia ndi Africa.

Ili ndi zabwino zambiri kuposa mbewu zina, kuphatikiza chilala komanso kukana tizilombo. 

Ithanso kukula m'malo ovuta komanso dothi lopanda chonde. Zopindulitsa izi zimachokera ku chibadwa chake ndi maonekedwe ake - mwachitsanzo, kukula kwake kochepa ndi kuuma kwake.

onse mitundu ya mapira Mpweya Ngakhale kuti ndi a banja limodzi, amasiyana mtundu, maonekedwe ndi mitundu.

ngale mapirandi mtundu womwe umapangidwa kwambiri kuti udyedwe ndi anthu. Komabe, mtundu uliwonse uli ndi zakudya zambiri komanso ubwino wathanzi.

Mtengo Wopatsa thanzi wa Mapira

Monga mbewu zambiri, mapira Komanso ndi wowuma - ndiko kuti, wolemera mu chakudya. Lili ndi mavitamini ndi mchere.

XMUMX gramu Zakudya zili mu mapira wophika zili motere:

Zopatsa mphamvu: 207

Zakudya: 41 g

CHIKWANGWANI: 2.2 g

Mapuloteni: 6 gramu

mafuta: 1,7 g

Phosphorus: 25% ya Daily Value (DV)

Magnesium: 19% ya DV

Folate: 8% ya DV

Iron: 6% ya DV

Mapira, Amapereka ma amino acid ofunika kwambiri kuposa mbewu zina. Zophatikizazi ndizomwe zimamanga mapuloteni.

MapiraNdi tirigu wofunikira chifukwa cha zakudya zake zopatsa thanzi. Mbewu yonseyi imakhala ndi wowuma wambiri, mavitamini a B, calcium, iron, potaziyamu, zinki, magnesium ndi mafuta.

Kuphatikiza apo, njere yofunikayi imakhala ndi michere yambiri yazakudya, yomwe imathandiza kuti thanzi lake likhale labwino.

Ubwino wa mapira ndi chiyani?

Wolemera mu antioxidants

MapiraNdiwolemera mu mankhwala a phenolic, makamaka ferulic acid ndi katekisimu. Mamolekyuwa amakhala ngati antioxidants kuti ateteze thupi ku kupsinjika koyipa kwa okosijeni.

Kafukufuku wa mbewa akuwonetsa kuti ferulic acid imathandizira kuchira kwa zilonda komanso kuteteza khungu.

Makatekini amamanga ku zitsulo zolemera m'magazi kuti ateteze ku poizoni wazitsulo.

Imathandiza kuwongolera kuchuluka kwa shuga m'magazi

MapiraLili ndi fiber komanso ma polysaccharides omwe sali starchy, omwe ndi ma carbohydrate osagawika omwe amathandizira kuwongolera kuchuluka kwa shuga m'magazi.

Mbewu iyi imakhalanso ndi index yotsika ya glycemic (GI), kutanthauza kuti sikukweza shuga wamagazi.

Choncho, anthu odwala matenda a shuga akhoza kudya bwinobwino.

Amathandizira kuchepetsa cholesterol

MapiraLili ndi ulusi wosungunuka, womwe umatulutsa chinthu chomata m'matumbo. Izi zimachepetsa mafuta m'thupi ndipo zimathandizira kuchepetsa cholesterol.

Kafukufuku wopangidwa ndi makoswe 24, mapira anapeza kuti omwe amadyetsa zakudyazo adachepetsa kwambiri ma triglyceride poyerekeza ndi gulu lolamulira.

Komanso, mapuloteni a mapira Zimathandizira kuchepetsa cholesterol.

Itha kukhala ndi anti-cancer effect

Kuphatikiza pa antioxidant ndi antidiabetic zotsatira, mapiraikhoza kukhala ndi zotsatira za anticancer. Kafukufuku waposachedwapa akusonyeza kuti mapuloteni a mapira amatha kulepheretsa kukula kwa maselo a khansa m'magulu osiyanasiyana.

MapiraMa phytochemicals omwe amapezeka mu citrus awonetsa antiproliferative motsutsana ndi ma cell a khansa m'matumbo, m'mawere ndi chiwindi popanda kuwononga maselo ozungulira.

Antioxidant phenolic acids ndi anthocyanidins ndi machiritso odalirika a khansa zambiri. Kafukufuku wambiri m'derali, mapiraItha kupereka zambiri zokhudzana ndi anticancer properties.

amathandizira digestion

MapiraZingathandize kusuntha thirakiti la m'mimba. KudzimbidwaZimathandiza kuthetsa mavuto monga gasi wochuluka, kutupa ndi kukokana.

Poyang'anira kagayidwe kachakudya, kumathandizanso kusunga zakudya zanu ndikuchepetsa mwayi wokhala ndi matenda oopsa a m'mimba monga zilonda zam'mimba. 

Kugaya chakudya nthawi zonse ndikuchotsa zinyalala kumathandizanso kuti impso, chiwindi, komanso chitetezo chamthupi chikhale ndi thanzi labwino chifukwa ziwalo izi zimagwirizana kwambiri ndi momwe thupi limagwirira ntchito. 

Ndibwino kwa ana ndi amayi apakati

Mapira Ndizopindulitsa kwa ana ndi amayi apakati chifukwa zimakhala ndi fiber, mapuloteni, mavitamini, mchere monga calcium ndi iron.

mapira owiritsaItha kudyetsedwa ngati chakudya chopatsa thanzi, makamaka kwa ana omwe ali ndi vuto loperewera zakudya m'thupi. Zakudya zopatsa mphamvu, mafuta ofunikira komanso kashiamu zimapatsa ana mphamvu ndi chitetezo chokwanira chomwe amafunikira akamakula.

amalimbitsa mafupa

chala mapira Lili ndi calcium yambiri (100 magalamu a mapira a chala ali ndi 350 mg). kashiamuNdi mchere wofunikira kwambiri womwe umapangitsa kuti mafupa athu akhale olimba. 

Chifukwa chake mapiraNdi gwero labwino la calcium kwa ana omwe akukula ndi okalamba omwe amakonda kudwala matenda osteoporosis.

Amachepetsa ukalamba

mbewu za mapiraNdiwolemera mu antioxidants ndi phenolics, zomwe ndizofunikira pa thanzi, ukalamba ndi metabolic syndrome. 

kuchotsa mapiraadawonetsa ntchito yoletsa glycation ndi kulumikizana kwa collagen, zomwe zimayambitsa kukalamba kwa khungu. Mu chitetezo ku ukalamba mapiraali ndi phindu.

Opanda zoundanitsa

Mapira Ndi tirigu wopanda gluteni matenda a celiac kapena kusalolera kwa gluten Ndi chisankho choyenera kwa iwo omwe

Gluten ndi mapuloteni omwe amapezeka mwachilengedwe mumbewu monga tirigu, balere ndi rye. 

Anthu omwe ali ndi matenda a celiac kapena kusalolera kwa gluten ayenera kupewa chifukwa amayambitsa zizindikiro zowopsa za m'mimba monga kutsekula m'mimba ndi kuchepa kwa zakudya m'thupi.

Kodi Mapira Amakupangitsani Kuwonda?

Kunenepa kwambiri ndizomwe zimayambitsa matenda osiyanasiyana a metabolic. Zakudya zimagwira ntchito yofunika kwambiri pakuwongolera kunenepa kwambiri. Zakudya zochepa za carb ndi fiber, komanso kuchita masewera olimbitsa thupi nthawi zonse, kungachepetse kulemera kwa thupi pamlingo wina.

MapiraKudya mbewu zonse monga mpunga wofiirira, tirigu, oats, balere ndi manyuchi kumakhudza kwambiri chiwerengero cha anthu onenepa kwambiri.

Kudya pafupifupi 3 magalamu a tirigu patsiku kungathandizenso kuchepetsa kuchuluka kwa mafuta, kukonza matumbo a microbiota (mabakiteriya abwino a m'matumbo), komanso kumathandizira kuti mukhale opepuka komanso olimbitsa thupi.

Momwe Mungadye Mapira?

MapiraAmalowetsa mpunga akaphikidwa.

Kukonzekera, onjezerani makapu 1 (174 mL) a madzi kapena msuzi pa 2 chikho (480 magalamu) a mapira aiwisi. Bweretsani kwa chithupsa ndikuphika kwa mphindi 20.

Kumbukirani kuti muziviika usiku wonse musanaphike kuti muchepetse zotsalira. Mukhozanso kuuyika mu poto musanaphike kuti muwonjezere kukoma kwake.

MapiraAmagulitsidwanso ngati ufa.

M'malo mwake, kafukufuku akuwonetsa kuti kupanga zinthu zowotcha ndi ufa wa mapira kumawonjezera kwambiri mbiri yazakudya powonjezera ma antioxidant.

Kuonjezera apo, njereyi imakonzedwa kuti ipange zokhwasula-khwasula, pasitala, ndi zakumwa zopanda mkaka zopanda mkaka. Kwenikweni, thovu mapiraImakhala ngati probiotic yachilengedwe popereka tizilombo tamoyo tomwe timapindula ndi thanzi.

Kodi mapira amawononga chiyani?

Mapira Ngakhale kuti ili ndi ubwino wambiri wathanzi, ilinso ndi mankhwala oletsa tizilombo toyambitsa matenda, omwe ndi mankhwala omwe amalepheretsa kapena kuchepetsa mphamvu ya thupi lathu kutenga zakudya zina.

Chimodzi mwazinthu izi phytic acidgalimoto. Zimalepheretsa kudya kwa potaziyamu, calcium, iron, zinc ndi magnesium. 

Ma antinutrients ena otchedwa goitrogenic polyphenols amathanso kusokoneza ntchito ya chithokomiro. Komabe, izi zimangogwirizana ndi kudya kwambiri kwa polyphenol.

mapira Zomwe zimapangidwira zimatha kuchepetsedwa kwambiri ndikuviika usiku wonse, ndikutsuka musanaphike.

Chifukwa;

Mapira Ndi mbewu yathunthu ndipo imakhala ndi ma antioxidants ndi michere yofunika. Lili ndi ubwino wambiri wathanzi, monga kuthandiza kuchepetsa shuga ndi cholesterol. 

Kuphatikiza apo, ndizopanda gluteni, zomwe zimapangitsa kukhala chisankho chabwino kwa anthu omwe ali ndi matenda a celiac kapena kusalolera kwa gluten.