10 Inoshamisa Utano Bhenefiti YaRagi (Finger Millet)

Mazita Akanakisa Evana

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Kubva panguva dzekare, ragi (chigunwe chemapira) chave chiri chikamu chekudya kwekuIndia, kunyanya muSouthern Karnataka uko kunodyiwa sekudya kwakanaka. Muchikamu chino, isu tinonyora nezve mabhenefiti ehutano eragi.

Mbeu yemapfunde iyi inodaidzwa nemazita akasiyana siyana kunge ragi muTelugu, Kannada neHindi, Kodra kuHimachal Pradesh, Mandia kuOriya, neNachni kuMarathi.

Kune akasiyana marudzi eragi anotangira kubva yero, chena, tsvuku, shava, tan uye nemavara eruvara. Ragi inoshandiswa kugadzira roti, dosa, puddings, idli, uye raggi mudde (mabhora), nezvimwe.

Iyo ine zvinhu zvinobatsira zvakadai seantidiarrhea, antiulcer, antidiabetic, anti-inflammatory, antimicrobial uye antioxidant zvivakwa.

Kukosha Kwehutano KweRagi (Finger Millet)

100 magiramu eragi ane ^[1] :

• 19.1 gramu yakazara fiber fiber
• 102 milligrams yakazara phenol
• 72.6 gramu makabhohaidhiretsi
• 344 milligrams calcium
• 283 milligrams phosphorus
• 3.9 milligrams iron
• 137 milligrams magnesium
• 11 milligrams sodium
• 408 milligrams potasium
• 0,47 milligrams mhangura
• 5.49 milligrams manganese
• 2.3 mamirigiramu zinc
• 0.42 milligrams thiamine
• 0,19 mamirigiramu riboflavin
• 1.1 milligram niacin

Hutano Bhenefiti YaRagi (Finger Millet)

1. Inosimbisa mapfupa

Kana ichienzaniswa nezvimwe zvemapfunde zviyo, ragi inoonekwa seimwe yeakanakisa asiri emukaka sosi yecalcium ine 344 mg yemaminerari mu100 magiramu eragi ^[piri] . Calcium chinhu chakakosha chicherwa chinodiwa kuti mafupa ako nemeno zvive zvine hutano uye zvine simba, nokudaro zvichidzivirira kutanga kweosteoporosis muvanhu vakuru. Iyo calcium inogutsikana ndechimwe chezvikonzero nei vana vari kukura vachidyiswa ragi porridge.

2. Inotarisira chirwere cheshuga

Iyo mamirita inosanganisira yejasi jasi (testa) yakazara izere nemapolphenol uye fiber yekudya ^[3] . Ragi anozivikanwa nekurapa chirwere cheshuga mellitus, chirwere chisingaperi chemetabolism chinozivikanwa ne hyperglycemia, zvichikonzerwa nekusakwana kwekuchengetedzwa kwe insulin. Kuve yakaderera-glycemic index chikafu, inobatsira mukuchengetedza yako mashuga eropa akasimba. Nekudaro, varwere vechirwere cheshuga vanoshandisa ragi mune yavo yekudya kwemazuva ese vane yakaderera glycemic mhinduro.

3. Kunodzivirira kufutisa

Iyo yakakwira yezvikafu fiber zvemukati mu ragi inokutadzisa kubva mukudya zvakanyanya uye unochengeta dumbu rako rizere kwenguva yakareba kwenguva. Iyo zvakare ine amino acid tryptophan iyo inoshanda seyekuda kudya inodzvinyirira uye inoshanda mukudzora uremu. Saka, chinja gorosi uye mupunga kuti ragi kudzivirira kufutisa ^[4] .

4. Kunowedzera hutano hwemwoyo

Ragi furawa ine huwandu hwakanaka hwemagesium uye potasium. Magnesium inobatsira kuchengetedza kurova kwemoyo uye kushanda kwetsinga ^[5] nepo, potassium inobatsira mukushanda chaiko kwemhasuru yemwoyo uye inoderedza njodzi yeatherosclerosis ^[6] . Kune rimwe divi, iyo fiber inogutsikana uye amino acid threonine inodzivirira kuunganidzwa kwemafuta muchiropa uye kudzikisa yakazara cholesterol mumuviri.

5. Inopa simba

Sezvo ragi iine huwandu hwakanaka hwemahydrohydrate, mapuroteni uye mafuta asina kutsetseka, zvinobatsira kupisa muviri wako nehuropi ^[7] . Ragi inogona kudyiwa senge pre / post chikafu chekudya kana kana wanga uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Iyo zvakare inonatsiridza yako yemitambo kuita ichikubatsira iwe kuvaka yako kutsungirira danho.

Ragi inozivikanwa zvakare kubatsira muviri kuti uzorodze zvakasununguka nekuda kweiyo tryptophan yezvinyorwa nekudaro kudzikamisa kushushikana, kutemwa nemusoro, uye kushushikana.

6. Inodzivirira zvirwere zvisingaperi

Iyo polyphenol antioxidants mu ragi inobatsira kurwisa muviri kurwisa zvirwere zvisingaperi nezvirwere ^[8] . Iyo antioxidants inodzivirira maseru ane hutano kubva mukukuvara kweiyo oxidative inokonzerwa nemahara radicals. Aya mahara radicals anozivikanwa kukonzera nekuchinja lipids, protein neDNA zvichikonzera kuwanda kwezvirwere zvinosanganisira cancer, chirwere chemwoyo, nezvimwe.

7. Hondo dzeanemia

Ragi, ari sosi yakanaka kwazvo yesimbi, inoonekwa sechikafu chakakura chevarwere vasina chirwere uye vanhu vane mwero wehemoglobin shoma. Hemoglobin ipuroteni iriko mumasero matsvuku eropa rinoita basa rekutakura okisijeni mumuviri wese. Pamusoro pezvo, mhunga iyi sosi yakanaka ye thiamine inowedzera kugadzirwa kwemasero matsvuku eropa.

8. Rakanaka kune vanaamai vanoyamwisa

Vanamai vanoyamwisa, avo vanodya ragi sechikamu chekudya kwavo kwemazuva ese, vachange vaine kugadzirwa kwemukaka wemukaka. Inowedzera kugadzirwa kwemukaka nekuda kwekuvapo kweamino acid, calcium uye iron izvo zvinobatsirawo mwana.

9. Inovandudza kugaya

Chikafu chemafibha mune ragi inobatsira mukugaya kwakanaka kwechikafu. Inobatsira kupfuudza kwechikafu zviri nyore kuburikidza neura, zvichiita kuti zvive nyore kuti chikafu chigaye. Fiber zvakare inobatsira mukutsetseka ura kufamba uye inodzivirira kupatira kana zvisina kujairika zvituru ^[9] .

10. Kunonoka kuchembera

Iyo mapira ragi inoshanda zvishamiso zveganda nekukubatsira iwe kuchengetedza ganda rehudiki, nekuda kwemaamino acids senge methionine uye lysine izvo zvinoita kuti matukisi eganda atadze kunetseka nekuunyana uye kudzivirira kutsvedza kweganda. Kudya ragi zuva rega rega kunochengetedza kukwegura kusati kwasvika.

Nzira dzekusanganisira Ragi Mune Kudya Kwako

• Kwekudya chamangwanani, unogona kuva neragi porridge inoonekwa seimwe yeakanakisa mabikirwo ehuremu.

• Ragi furawa inoshandiswa kugadzira ragi mudde (mabhora) ayo anodyiwa nesambhar kana curry .

• Unogona kuva neragi muchimiro chedli, vhiri , kutadza uye pakoda futi.

• Kana iwe uine zino rinotapira, unogona kugadzirira ragi ladoo, ragi halwa uye ragi makuki.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016). Ongororo yeFinger mapira (Eleusine coracana (L.) Gaertn): Imba ine simba yehutano inobatsira zvinovaka muviri. Chikafu Sayenzi uye Hutano hwevanhu, 5 (3), 149-155.
2. [piri]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Kusunga Chigunwe Chemunwe Kurwisa Kushaikwa kweCalcium muVanhu: Zvinetso uye Tarisiro. Vafambisi muPurain Science, 8, 1311
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Hutano mabhenefiti emunwe mamira (Eleusine coracana L.) polyphenols uye chikafu chekudya: ongororo. Jenali yeChikafu Sayenzi neTekinoroji, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav , R. (2016). Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], Uye Kuvandudza Kwavo Vachishandisa maOmics Approach.Vafambi muPlant Science, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magnesium uye Cardiovascular Chirwere. Kufambira mberi muChirwere cheHutsvo Husingaperi, 25 (3), 251-260.
6. [6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Atherosclerotic cholesterol ester deposition yakanyanya kuderedzwa neakakwira-potassium chikafu. Supplement: zviri pamutemo magazini yeInternational Society yeHypertension, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017) .Amino Acids uye Energy Metabolism. Simba Rakachengetedzwa reKusimudzira Mabasa Evanhu uye Chiitiko, 339-349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Kuongororwa kweiyo antioxidant zvivakwa zvemahara uye zvakasungwa phenolic acids kubva kune yakasarudzika uye yakashata chigunwe mapira (Ragi, Eleusine coracana Indaf-15) .Jenali reKurima uye Chikafu Chemistry, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Mhedzisiro ye fiber yekudya uye izvo zvinoumba pane metabolic hutano Zvokudya zvinovaka muviri, 2 (12), 1266-89.

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