Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Mhunga dzerezviyo inovaka muviri zvikuru yemhuri yePoaceae. Iyo ndeimwe yekare kwazvo yakasimwa zviyo zvezviyo uye yakave yakadyarwa zvakanyanya uye ichidyiwa muSoutheast Asia ne Africa kwezviuru zvemakore.
Millet idiki, kutenderera tsanga dzakazara dzakakurimwa muIndia neNigeria. Ruvara, chitarisiko uye nemhando yemapfunde anosiyana zvichienderana nemhando yemapfunde. Mhunga chibage chakakosha chinofarirwa nekuda kwekugadzirwa kwayo uye mwaka mupfupi wekukura pasi pakaoma, pakadzikama [1] .
Mufananidzo Ref: smartfood.org
Pearl mapira ndeimwe yemapfunde anonyanya kudyiwa muIndia nenzvimbo dzemuAfrica [1] . Mhando dzese dzemapfunde hadzina guteni uye dzakaremerwa nemavitamini akakosha uye zvicherwa zvinopa kune zvakawanda zvehutano zvinobatsira zvezviyo izvi zviyo [piri] .
Mhando dzeMapfunde
Mhunga dzinokamurwa kuva mapfunde makuru uye mapfunde madiki mapfunde makuru ndiwo anowanzodyiwa [3] .
Mawere makuru
- Pearl mapira
- Mhunga yeFoxtail
- Proso vanhu kana vachena vanhu
- Chigunwe kana ragi mapira
Mapfunde mashoma
- Barnyard vanhu
- Kodo vanhu
- Mhunga mudiki
- Guinea vanhu
- Browntop vanhu
- Teff mapira
- Sorghum vanhu
- Fonio mapira
- Misodzi yaJobho mapfunde
Kukosha Kwehutano hweMapfunde
100 g yemapfunde akasviba ane 8.67 g mvura, 378 kcal simba uye iwo zvakare ane:
- 11.02 g mapuroteni
- 4.22 g mafuta
- 72.85 g makabhohaidhiretsi
- 8.5 g faibha
- 8 mg calcium
- 3.01 mg simbi
- 114 mg magnesium
- 285 MG phosphorus
- 195 mg potasium
- 5 mg sodium
- 1.68 mg zinc
- 0,75 mg mhangura
- 1.632 mg manganese
- 2.7 mcg selenium
- 0.421 mg thiamine
- 0,29 mg riboflavin
- 4.72 mg niacin
- 0,848 mg pantothenic acid
- 0.384 mg vhitamini B6
- 85 mcg folate
- 0.05 mg vhitamini E
- 0.9 mcg vhitamini K
Hutano Mabhenefiti EmaMillets
1. Kuvandudza hutano hwemwoyo
Mhunga dzakakwirira mufiber iyo inoita basa rakakura mukuderedza LDL (yakaipa) cholesterol uye nekuwedzera HDL (yakanaka) cholesterol. Chidzidzo chemhuka chakaratidza kuti foxtail mapira uye proso mhunga inogona kudzivirira chirwere chemoyo nekuderedza triglyceride mazinga [4] .
Pamusoro pezvo, mapfunde zvakare sosi yakanaka yemagesium, chinhu chakakosha chicherwa chinobatsira mukuderedza njodzi yekurwara nemoyo. Zvakare, iyo potasium iripo mumamonya inogadzikisa huwandu hweropa nekuita sevasodilator uye kubatsira kudzora chirwere chemoyo [5] .
2. Dzora huwandu hweshuga yeropa
Mhunga dzinoonekwa senzvimbo inobatsira yezviyo kune vane chirwere cheshuga nekuti dzakakwira mu fiber uye isiri-starchy polysaccharides, ayo anozivikanwa kubatsira kudzora huwandu hweshuga yeropa. Iyo zviyo zvakare yakaderera mu glycemic index (GI), zvinoreva kuti haina kukonzera spike mumazinga eshuga eropa. [6] [7] .
Chidzidzo chakaburitswa muna Iyo Indian Zvinyorwa Zvekurapa Kurapa vakawana kuti varwere vane mhando 2 chirwere cheshuga vakatsiva mupunga-wakavakirwa chisvusvuro dhishi ne mapira-akavakirwa chisvusvuro dhishi rakadzora shuga yavo yeropa. [8] .
Imwe ongororo yekutsvagisa yakaratidza kuti vanhu vane kukanganisika kweshuga kushivirira (IGT) avo vakapihwa 50 g ye foxtail mapira pazuva vakaratidza kuwedzera kwakanyanya mumashuga eropa. [9] .
3. Tsigira hutano hwekudya
Iyo fiber inogadzirwa mumamonya ine hunyanzvi hunowanikwa hwekugadzirisa gadziriro yekugaya uye kudzikisa kusagadzikana kwemudumbu sekuzvimbirwa, gasi, kuzvimba uye kupwanya. Izvo zvinobatsira mukuderedza mikana yezvakakomba gastrointestinal mamiriro senge maronda emudumbu [10] . Mapfunde akapfumawo muma prebiotic uye maprobiotic anoita basa rakakosha mukuwedzera mabhakitiriya akanaka ari mudumbu [gumi neimwe] .
4. Chengetedza chirwere chechiliac
Sezvo mapfunde ari gorosi-isina zviyo zvezviyo, inogadzirira sarudzo yakanakisa kune vanhu vanorwara nechirwere cheecliac uye avo vanoziva nezvegluten [12] .
5. Iine antioxidant zvinhu
Iyo polyphenol antioxidants inowanikwa mumamonya inobatsira mukushandura mahara radicals, ayo akabatana nezvirwere zvisingaperi uye kuchembera. Iwo ma antioxidants anobatsirawo mukudzikisa huturu nekubvisa chepfu kubva mumuviri, nekudaro ichivandudza hutano hwese uye ichideredza njodzi yezvirwere zvisingaperi. [13] .
6. Kuderera kwakadzika
Mapira ane hupfumi sosi ye ferulic acid, ine yakasimba antioxidant uye inorwisa-kupisa basa. Inobatsira kudzivirira kukuvara kwenyama uye inomutsa ronda rekuporesa. Chidzidzo che2004 chakazivisa kuti antioxidant mhedzisiro yeminwe yemapfunde yakawedzera kukurumidza kweganda kupora maronda mune makonzo eshuga [14] .
7. Chengetedza gomarara
Mapfunde akapfuma mu phenolic acids, tannins uye phytates ayo anogona kubatsira kudzivirira kukura kwemaseru ane cancer [gumi neshanu] . Chidzidzo chakaratidza kuti mapira emunwe uye mapfunde ane kugona kugadzirisa njodzi yekenza nekuda kwekuvapo kwepolyphenols uye fiber mavari [16] [17] .
Side Migumisiro YeMapfunde
Kunyangwe mapira aine mavitamini akakosha uye zvicherwa, zvakare ine phenolic acids, tannins uye phytates zvinoshanda semushonga wezvinodzvinyirira izvo zvinovhiringidza kutora kwemuviri zvimwe zvinovaka muviri senge iron, zinc uye calcium [18] .
Izvo zvisingawanikwe zvemukati zvemapfunde zvinogona kudzikiswa nekunyorova, kumera uye kuvirisa mapira.
Maitiro Ekubika Nyama
Mhunga dzinofanira kunyoroveswa husiku hwese kuti dzikise zvadzinorwisa uye zvobva zvashandiswa pakubika. Wedzera mvura kumapfunde asina kubikwa uye uuye nawo kumota uye uishandise mumarudzi ese emidziyo.
Nzira dzekudya mapfunde
- Shandisa mapira seimwe nzira yemupunga mupulao recipe.
- Wedzera mamiriti mupariji yako yemangwanani.
- Wedzera mamora kumasaladi ako.
- Shandisa upfu hwemapura kubheka makuki nemakeke.
- Iwe unogona kudya mapira anozvitutumadza seimwe nzira yepopcorn.
- Anotsiva mhunga yemakunakuna.
