Chii chinonzi Millet? Nutrition, Bhenefiti, uye Zvimwe

Zvemukati

• Hunhu nemhando dzemapfunde
• Nhoroondo yehutano
• Kubatsirwa kwemapfunde
• Akapfuma mune antioxidants
• Inogona kubatsira kudzora huwandu hweshuga yeropa
• Inogona kubatsira kudzikisa cholesterol
• Inokodzera chikafu chisina-gluten
• Zvichida kudzikira
• Kugadzirira nekudya mhunga
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhunga chibage chezviyo chiri chaJehovha Poaceae mhuri, inowanzozivikanwa semhuri yehuswa (1).

Inoshandiswa zvakanyanya munyika dzichiri kusimukira muAfrica neAsia. Kunyangwe ichitaridzika sembeu, chimiro chemuviri wemapfunde chakafanana neicho chesaga nezvimwe zviyo ().

Mhunga yakawana mukurumbira kuMadokero nekuti haina gluten-isina uye ine mapuroteni epamusoro, fiber, uye zvine antioxidant zvirimo ().

Chinyorwa ichi chinoongorora zvese zvaunoda kuti uzive nezve mapira, kusanganisira zvinovaka muviri, mabhenefiti, uye pasi.

Hunhu nemhando dzemapfunde

Mapira idiki, kutenderera zviyo zvakakwana zvakakurwa muIndia, Nigeria, nedzimwe nyika dzeAsia neAfrica. Inofungidzirwa segorosi yekare, inoshandiswa zvese kudyiwa kwevanhu uye zvipfuyo uye chikafu cheshiri (4,).

Iyo ine mikana yakawanda pamusoro pezvimwe zvirimwa, kusanganisira kusanaya kwemvura uye kusagadzikana kwezvipembenene. Izvo zvakare zvinokwanisa kurarama munzvimbo dzakaomarara uye nevhu risingavhure. Aya mabhenefiti anobva kuhunhu hwayo uye chimiro chemuviri - semuenzaniso, kukura kwayo kudiki uye kuomarara (4,,).

Kunyangwe mhando dzese dzemapfunde dziri dze Poaceae mhuri, ivo vakasiyana muvara, chitarisiko, uye marudzi.

Chirimwa ichi chakakamurwa zvakare muzvikamu zviviri - mapfunde makuru uye madiki, mapfunde makuru ari mhando dzakakurumbira kana dzinonyanya kurimwa (4).

Mahombe makuru anosanganisira:

• parera
• foxtail
• proso (kana chena)
• munwe (kana ragi)

Mamita madiki anosanganisira:

• Kodo
• barnyard
• zvishoma
• Gini
• browntop
• fonio
• adlay (kana misodzi yaJobho)

Pearl mapira ndiyo mhando inonyanya kuburitswa yakagadzirirwa vanhu kudyiwa. Zvakadaro, mhando dzese dzinozivikanwa nekukosha kwadzo kwehutano uye kubatsirwa kwehutano.

Mhunga imhodzi yezviyo diki yemhuri yehuswa. Inogadzikana munzvimbo dzakaomarara, inowanzo kurimwa muAsia neAfrica nyika.

Nhoroondo yehutano

Kufanana nezviyo zvakawanda, mapfunde inzara ine chibage - zvichireva kuti yakapfuma muma carbs. Sezvineiwo, zvakare inorongedza akati wandei mavitamini uye mamineral (4).

Imwe kapu (174 gramu) yemapfunde akabikwa mapaketi ():

• Makorori: 207
• Carbs: 41 magiramu
• Fiber: 2.2 magiramu
• Mapuroteni: 6 magiramu
• Mafuta: 1.7 magiramu
• Phosphorus: 25% yeiyo Zuva Nezuva Kukosha (DV)
• Magnesium: 19% yeiyo DV
• Tsamba: 8% yeiyo DV
• Iron: 6% yeiyo DV

Mapira anopa amino acids akakosha kupfuura mamwe akawanda zviyo. Aya makomponi ndiwo anovaka mapuroteni (4,,).

Zvakare, mapira emunwe anozvirumbidza akakosha ecalcium ezvese zviyo zvezviyo, achipa 13% yeDV pa1 kapu yakabikwa (100 gramu) (4,,).

Calcium inodiwa kuti uve nechokwadi chehutano hwepfupa, ropa reropa uye mhasuru contractions, uye yakakodzera tsinga basa ().

Millet is a starchy, protein-yakawanda zviyo. Inopa yakawanda phosphorus uye magnesium - uye chigunwe mapira anotakura yakawanda calcium kupfuura chero imwe zviyo.

Kubatsirwa kwemapfunde

Mapfunde akapfuma muzvinovaka muviri nemishonga yemiti. Naizvozvo, inogona kupa akawanda hutano mabhenefiti.

Akapfuma mune antioxidants

Mapira akapfuma mumakemiclic compounds, kunyanya ferulic acid nemakatekini. Aya mamorekuru anoita se antioxidants kuchengetedza muviri wako kubva kune inokuvadza oxidative kusagadzikana (,,,,).

Zvidzidzo mumakonzo zvinobatanidza ferulic acid nekukurumidza kurapa kupora, dziviriro yeganda, uye anti-kuzvimba zvivakwa (,).

Zvichakadaro, makatekini anosunga simbi dzinorema muropa rako kudzivirira huturu hwesimbi (,).

Nepo mhando dzese dzemapfunde dziine antioxidants, iwo ane rima rakasviba - senge chigunwe, proso, uye foxtail mapira - ane zvakawanda kupfuura avo chena kana yero shamwari ().

Inogona kubatsira kudzora huwandu hweshuga yeropa

Mapira akapfuma mune fiber uye isiri-starchy polysaccharides, mhando mbiri dzisingagonekwe carbs anobatsira kudzora huwandu hweshuga yeropa (,).

Iyi zviyo zvakare ine yakaderera glycemic index (GI), zvichireva kuti hazvigone kushinya mashuga eropa rako (,).

Nekudaro, mapfunde anoonekwa seyakanaka tsanga kune vanhu vane chirwere cheshuga.

Semuenzaniso, ongororo muvanhu zana negumi neshanu vane chirwere cheshuga chechipiri vakafunga kuti kutsiva chisvusvuro chemupunga-nesadza remapfunde-yakadzika mashuga eropa mushure mekudya ().

Chidzidzo chevhiki gumi nembiri muvanhu makumi matanhatu nevasere vane chirwere cheshuga chakapa zvakafanana. Mushure mekudya 1/3 mukombe (50 magiramu) eiyo foxtail mapira pazuva, vakawana kudzikiswa kudiki mukutsanya uye mushure mekudya mashuga eropa, pamwe nekuderera kwe insulin kudzivisa ().

Insulin kuramba ndiyo mucherechedzo werudzi rwechipiri chirwere cheshuga. Izvo zvinoitika kana muviri wako ukamira kupindura kune iyo hormone insulin, iyo inobatsira kudzora shuga yeropa ().

Zvakare, muchidzidzo che6-vhiki mumakonzo ane chirwere cheshuga, chikafu chine 20% chigunwe cheminwe chakatungamira kudzika kwekutsanya mashuga eropa uye kudonha mu triglyceride uye cholesterol mazinga ().

Inogona kubatsira kudzikisa cholesterol

Millet ine fiber inogadzikana, iyo inogadzira chinhu chine viscous mumatumbu ako. Nekudaro, izvi zvinosunga mafuta uye zvinobatsira kudzikisa cholesterol ().

Imwe ongororo mumakonzo makumi maviri nemana yakawana kuti avo vakapihwa foxtail uye proso mapira zvakanyanyisa kudzikisa triglyceride mazinga, zvichienzaniswa neboka rinodzora ().

Uyezve, mapuroteni mapuroteni anogona kubatsira kudzikisa cholesterol.

Chidzidzo mumakonzo ane rudzi rwechipiri chirwere cheshuga chakavapa kudya kwakakora kwemafuta nemapfunde mapuroteni. Izvi zvakakonzera kuderera kwematanho e triglyceride uye kuwedzera kwakanyanya kweadiponectin uye HDL (yakanaka) cholesterol mwero, zvichienzaniswa neboka rinodzora ().

Adiponectin ihormone ine anti-kuzvimba mhedzisiro inotsigira hutano hwemwoyo uye inomutsa mafuta acid oxidation. Iwo mazinga ayo anowanzo kudzikira muvanhu vane kufutisa uye mhando 2 chirwere cheshuga (,).

Inokodzera chikafu chisina-gluten

Millet is a gluten-isina zviyo, ichiita sarudzo inokodzera kune vanhu vane chirwere checliac kana avo vanotevera chikafu chisina-gluten (,,).

Gluten ipuroteni inoitika zvakasikwa muzviyo zvakaita segorosi, bhari, uye rye. Vanhu vane chirwere chechiliac kana kusagadzikana kweguteni vanofanirwa kuzvidzivirira nekuti zvinokonzeresa zviratidzo zvekugaya zvinokuvadza, senge manyoka uye zvinovaka muviri malabsorption ().

Kana uchitenga zvemapfunde, iwe unofanirwa kuramba uchitsvaga chitupa chinozvisimbisa-chisina guten kuti uve nechokwadi chekuti hachina kusvibiswa nechero zvigadzirwa zvine gluten.

Millet is a-gluten-free grain that is rich in antioxidants, soluble fiber, uye mapuroteni. Kunyanya, inogona kudzikisa cholesterol uye mashuga eropa.

Zvichida kudzikira

Kunyangwe mapfunde akawanda akanakira hutano, iinewo zvinwiwa zvinodhaka - makomputa anovharira kana kudzikisa kutora kwemuviri wako zvimwe zvinovaka muviri uye zvinogona kukonzera kushomeka ().

Imwe yeaya macompound - phytic acid - inopindira potasium, calcium, iron, zinc, uye kukwira kwemagesium. Zvisinei, munhu ane kudya kwakadzikama haatombogona kusangana nemhedzisiro.

Zvimwe zvinopesana zvinonzi goitrogenic polyphenols zvinogona kukanganisa utachiona basa, zvichikonzera goiter - kuwedzerwa kweiyo gland gland inokonzeresa kuzvimba kwemutsipa.

Zvakangodaro, mhedzisiro iyi inosanganisirwa chete neyakawandisa polyphenol kudya.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti goiter yaive yakanyanya kuwanda apo mapira akapa 74% yemunhu macalorie ezuva nezuva, achienzaniswa ne37% chete yemakoriori ezuva nezuva (,).

Uyezve, unogona kudzikisa mapfunde emagetsi asinganyorwe nekuanyorovesa husiku tembiricha yemukati, wozoidhonza nekuisuka usati wabika (4).

Uyezve, kumera kunodzora zvisinganetsi zvemukati. Zvimwe zvitoro zvekudya zvehutano zvinotengesa mhunga, kunyangwe iwe uchikwanisa kuzvimerawo wega. Kuti uite kudaro, isa manyoro akanyorova mugirazi yegirazi uye uvhare nejira rakachengetedzwa nebhandi rerabha.

Dzorera chirongo chakatarisa pasi, uchichenesa uye uchidurura mhunga mumaawa ese 8-10. Uchaona tumaputi tudiki tuchitanga kuumbika mushure memazuva maviri kusvika matatu. Dhonza zvinomera uye unakirwe nazvo ipapo ipapo.

Antinutrients mu mapira anovharira kutora kwemuviri wako mamwe ma zvicherwa, asi izvi hazvigone kukukanganisa kana ukadya chikafu chakaringana. Kunyorovesa uye kumera kunogona kudzikisira huwandu hwezviyo izvi antinutrient.

Kugadzirira nekudya mhunga

Millet chinhu chinoshanduka-shanduka chinoita kuti mupunga utsive kana wabikwa zvakakwana.

Kuti uigadzirire, ingo wedzera 2 makapu (480 mL) emvura kana muto pa 1 kapu (174 gramu) yemapfunde mbishi. Uya nayo kumota, uye woimisa kwemaminitsi makumi maviri.

Rangarira kuinyudza husiku hwese usati wabika kuti udzikise zvirimo zvisina mutero. Iwe unogona zvakare kuisa gorosi mupani usati wabika kuti uwedzere kunaka kwadzo.

Mapfunde anotengeswawo sehupfu.

Muchokwadi, kutsvagisa kunoratidza kuti kugadzira zvinhu zvakabikwa nehupfu hwemapfunde zvakanyanya kunowedzera chimiro chavo chehutano nekuwedzera yavo antioxidant zvemukati ().

Pamusoro pezvo, tsanga iyi inogadzirwa kugadzira zvidyiwa, pasita, uye zvinwiwa zveprobiotic zveNondairy. Muchokwadi, mhunga yakaviriswa inoshanda seyakasarudzika probiotic nekupa mhenyu utachiona hunobatsira hutano hwako (4,,).

Iwe unogona kunakidzwa nemamire sepaseji yemangwanani, padivi dhishi, saradhi yekuwedzera-mukati, kana kuki kana keke yekugadzira.

Tenga mapira emhunga kana mapfunde online.

Mapfunde haangowanikwe sezviyo zvakakwana asiwo hupfu. Unogona kuishandisa mune dzakasiyana ndiro, kusanganisira porridge, saladi, uye makuki.

Chinokosha

Mhunga chibage chakazara chakazara mapuroteni, antioxidants, uye zvinovaka muviri.

Inogona kuve nezvakawanda zvakanaka zvehutano, sekubatsira kudzikisa shuga yako yeropa uye cholesterol mazinga. Uyezve, haina gluten-isina, ichiita sarudzo yakanaka kwazvo kune vanhu vane chirwere checliac kana vanotevera chikafu chisina guten.

Iyo nutty kuravira uye kuita kwakawanda kunoita kuti ive yakakodzera kuedza.