Millet: 7 mabhenefiti ehutano uye maitiro ekudya

Zvemukati

• 1. Kurwisa kuvimbiswa
• 2. Inodzivirira kurwisa chirwere chemwoyo
• 3. Inobatsira kudzora glucose yeropa
• 4. Inodzivirira kupererwa neropa
• 5. Inobatsira kusimbisa mapfupa
• 6. Inochengetedza hutano hwemuviri
• Tafura yemashoko ehutano
• Maitiro ekudya
• Mapepa ane hutano nemapfunde
• Muto muto
• Mapfunde dumpling
• Mhunga inotapira

Millet chibage chakapfuma nefibre, flavonoids nemamineral senge calcium, mhangura, phosphorus, potasium, magnesium, manganese uye selenium, kuwedzera kune folic acid, pantothenic acid, niacin, riboflavin uye B6 mavitamini, ane antioxidant zvivakwa uye anobatsira kunatsiridza kupatira, kudzikisa cholesterol yakaipa uye kudzora chirwere cheshuga.

Uye zvakare, mapira akapfuma mumakabhohaidhiretsi nemapuroteni, asi haina gluten uye, nekudaro, inogona kudyiwa nevaya vane chirwere checeliac kana nevanhu vanoda chikafu chisina-gluten.

Mapfunde anogona kutengwa pazvitoro zvekudya zvine hutano, mafirosi ehupenyu uye misika yakasarudzika, inowanikwa muchimiro chezviyo mu beige, yero, nhema, girini kana tsvuku. Kazhinji, yero kana yetige mbeu inonyanya kudyiwa.

Mhedzisiro mikuru yemapfunde ndeiyi:

1. Kurwisa kuvimbiswa

Mapira akanakisa pakuvandudza kuzvimbirwa nekuti iine hupfumi hwakawanda kwazvo mukuita nekupinza mvura kubva kunzira yekugaya ichiumba gel inobatsira kugadzirisa ura.

Uye zvakare, iyo isina insoluble tambo inowanikwa muhutira inoshanda se prebiotic, zvichikonzera kuenzana kwematumbo maruva, izvo zvinobatsira mukushanda kwakakodzera kwegadziriro yekugaya. Rudzi urwu rwefibisi rwakakoshawo kuwedzera vhoriyamu kuchigaro, izvo zvinobatsira kugadzirisa ura.

2. Inodzivirira kurwisa chirwere chemwoyo

Iyo fibisi yakasungunuka inowanikwa mumamonya inobatsira kudzora yakaipa cholesterol uye triglycerides, ayo anokonzeresa kugadzira mafuta ane mitsipa mutsinga, sezvo ichideredza kunwa kwemafuta kubva muchikafu. Nekudaro, mapira anovandudza mashandiro etsinga uye anobatsira kudzivirira zvirwere zvemwoyo zvakaita sekurwadziwa kwemoyo, atherosclerosis uye sitiroko.

Uye zvakare, flavonoids uye phenolic acid iripo mumapfunde, ine antioxidant chiito chinobatsira kudzikisa kukuvara kwesero, kuchengetedza tsinga dzeropa dzakagwinya, uye magnesium ne potassium zvinobatsira kuzorodza tsinga dzeropa uye kudzora BP.

3. Inobatsira kudzora glucose yeropa

Millet yakaderera mune akareruka makabhohaidhiretsi uye akapfuma mune akaomarara makabhohaidhiretsi, ichiita kuti ive yakaderera glycemic index chikafu, kutora nguva yakareba kugaya kupfuura chena furawa, iyo inobatsira kudzivirira shuga yeropa spikes mushure mekudya, ichibvumira vanhu vane chirwere cheshuga kudzora huwandu hweshuga yeropa zviri nyore. Millet magnesium inobatsirawo kudzora insulin kushorwa muvanhu vane chirwere cheshuga.

Uye zvakare, iyo flavonoids inowanikwa mumapfunde ine antioxidant chiito icho chinoita nekudzivirira makemikari akakosha anokonzera rudzi rwechipiri chirwere cheshuga, kudzora kufutisa glucose uye, nekudaro, mapira anobatsira kudzivirira chirwere cheshuga.

4. Inodzivirira kupererwa neropa

Mapira akapfuma mufolic acid nesimbi, izvo zvakakosha pakuumbwa kweropa uye hemoglobin masero. Nekudaro, nekupa izvi zvinhu kumuviri, mapira anokwanisa kuchengetedza huwandu hwakaringana hwehemoglobin uye masero matsvuku eropa uye kudzivirira kuratidzika kwezviratidzo zvine chekuita neanemia, senge kuneta zvakanyanya, kushaya simba uye zvipikiri zvakawandisa uye bvudzi, semuenzaniso.

5. Inobatsira kusimbisa mapfupa

Mapfunde akapfuma phosphorus uye magnesium, ayo akakosha zvicherwa kuwedzera mapfupa kuumbwa uye mapfupa mashoma, zvichibatsira kuchengeta mapfupa akasimba uye akagwinya.Uye zvakare, iyo magnesium yakapihwa nemapfunde inokwanisa kuwedzera kunwiswa kwecalcium uye phosphorus nemukati, iyo zvakare inofarira kusimbiswa kwemapfupa, ichiva chikafu chikuru chekudya pakurapa osteoporosis.

6. Inochengetedza hutano hwemuviri

Millet yakafuma mu niacin, inozivikanwawo sevhitamini B3, yakakosha pakuchengetedza kushanda uye metabolism yemasero, uye kugadzikana kwemajini, kuchengetedza DNA uye kudzivirira kukuvara kubva mukukwegura. Nekudaro, mapira anobatsira kuchengetedza hutano hwemuviri, ganda rine hutano uye mashandiro ehurongwa hwemitsipa nemaziso, semuenzaniso.

Tafura yemashoko ehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano hwemagiramu zana emhunga:

Izvo zvakakosha kuti uzive kuti kuwana zvese mabhenefiti ataurwa pamusoro, mapira anofanirwa kuve chikamu cheyakaenzana uye ine hutano chikafu.

Maitiro ekudya

Mapfunde anogona kudyiwa mumasadza, sekuperekedzana, muporridge kana kuwedzerwa mumajusi kana sedhiri.

Ichi chibage chinotsiva mupunga zvakanyanya uye mune iyi kesi, unofanirwa kuibika. Kuti ubike mapfunde, unofanira kutanga washambidza zviyo zvakanaka woirasa zvakakanganisika. Wobva wabika zvikamu zvitatu zvemvura pachikamu chega chega chemapfunde kwemaminitsi makumi matatu, kusvikira mvura yese yapinza. Wadaro, dzima kupisa uye siya mapira akafukidzwa kwemaminitsi gumi.

Kana bhinzi dzakanyoroveswa dzisati dzabikwa, nguva yekubika inowedzera kubva pamaminetsi makumi matatu kusvika gumi.

Mapepa ane hutano nemapfunde

Mamwe mapira mapira anokurumidza, akareruka kugadzirira uye ane hutano:

Muto muto

Zvinoshandiswa

• 1 tablespoon yemapfunde;
• 1 apple;
• 1 chidimbu chemhanga yakabikwa;
• 1 ndimu muto;
• Hafu yegirazi remvura.

Kugadzirira modhi

Iroya zvese zvinoshandiswa mu blender. Dzvinyirira, zvinotapira kuravira wozonwa.

Mapfunde dumpling

Zvinoshandiswa

• 1 kapu yemapfunde asina kubikwa;
• 1 hanyanisi yakakoswa;
• Hafu yekapu yekaroti yakakangwa;
• Hafu mukombe we grated celery;
• 1 teaspoon yemunyu;
• Makapu maviri kusvika matatu emvura;
• 1/2 teaspoon yemafuta emiriwo.

Kugadzirira modhi

Soak mapira mumvura kwemaawa maviri. Mushure menguva iyoyo, isa mafuta emiriwo, hanyanisi, karoti, celery uye munyu mupani uye sveta kusvikira hanyanisi yajeka. Wedzera mapfunde uye zvishoma nezvishoma wedzera hafu mukombe wemvura, uchimutsa musanganiswa zvakanaka. Dzokorora nhanho iyi kusvikira mapira abikwa zvakakwana uye musanganiswa une kugadzikana kunoenderana. Isa musanganiswa mundiro kuti utonhore uye kuomesa. Sunungura uye gadzira makuki neruoko kana neforoma. Bika makuki muchoto kusvikira vagadzira koni yegoridhe. Shumira zvinotevera.

Mhunga inotapira

Zvinoshandiswa

• 1 kapu yeshelled mapira tii;
• 2 makapu emukaka tii;
• 1 mukombe weti yemvura;
• 1 ndimu svuura;
• 1 sinamoni tsvimbo;
• 2 tablespoons yeshuga;
• Sinamoni upfu.

Kugadzirira modhi

Muchopu, bika mukaka, mvura, sinamoni tsvimbo uye ndimu peel. Wedzera mapfunde neshuga, kusanganisa pamusoro pemoto wakadzika, kusvikira mapira abikwa uye musanganiswa une chitarisiko chine muto. Bvisa tsvimbo yesinamoni uye peel yemonimu. Isa musanganiswa mundiro kana kugovera mumikombe yemadhizeti. Fwanya sinamoni poda pamusoro uye shumira.