Mapira: maubwino 7 azaumoyo ndi momwe mungamamwe

Zamkati

• 1. Kulimbana ndi kudzimbidwa
• 2. Amateteza ku matenda amtima
• 3. Zimathandiza kuchepetsa magazi m'magazi
• 4. Kuteteza kuchepa kwa magazi m'thupi
• 5. Amathandiza kulimbitsa mafupa
• 6. Kusamalira thanzi la thupi
• Tebulo lazidziwitso zaumoyo
• Momwe mungagwiritsire ntchito
• Maphikidwe athanzi ndi mapira
• Madzi a mapira
• Kupaka mapira
• Mapira okoma

Mapira ndi tirigu wochuluka wa fiber, flavonoids ndi mchere monga calcium, mkuwa, phosphorous, potaziyamu, magnesium, manganese ndi selenium, kuphatikiza folic acid, pantothenic acid, niacin, riboflavin ndi mavitamini a B6, omwe ali ndi antioxidant omwe amathandizira kusintha kudzimbidwa, kutsitsa cholesterol choipa ndikuwongolera matenda ashuga.

Kuphatikiza apo, mapira ali ndi chakudya chambiri komanso zomanga thupi, koma mulibe gilateni, chifukwa chake, amatha kudya omwe ali ndi matenda a leliac kapena anthu omwe akufuna zakudya zopanda thanzi.

Mapira atha kugulidwa m'masitolo ogulitsa zakudya, malo opangira zinthu zachilengedwe komanso misika yapadera, yomwe imapezeka ngati njere za beige, zachikaso, zakuda, zobiriwira kapena zofiira. Nthawi zambiri, njere zachikaso kapena beige nthawi zambiri zimadya.

Ubwino waukulu wa mapira ndi awa:

1. Kulimbana ndi kudzimbidwa

Mapira ndiabwino kuthana ndi kudzimbidwa chifukwa ali ndi ulusi wambiri wosungunuka womwe umagwira ndikutenga madzi kuchokera mundawo ndikupanga gel yomwe imathandizira kuwongolera matumbo.

Kuphatikiza apo, ulusi wosasungunuka womwe umapezeka m'mapira umakhala ngati prebiotic, zomwe zimapangitsa kuti maluwa am'mimba azikhala bwino, zomwe zimapangitsa kuti magayidwe azigwira bwino ntchito. Zipangizo zamtunduwu ndizofunikanso kuwonjezera voliyumuyo, yomwe imathandizira kuwongolera matumbo.

2. Amateteza ku matenda amtima

Mitundu yosungunuka yomwe imapezeka m'mapira imathandiza kuchepetsa cholesterol yoyipa ndi triglycerides, yomwe imayambitsa kupangira mafuta m'mitsempha, chifukwa amachepetsa kuyamwa kwa mafuta pachakudya. Chifukwa chake, mapira amathandizira kugwira ntchito kwamitsempha ndikuthandizira kupewa matenda amtima monga matenda amtima, atherosclerosis ndi stroke.

Kuphatikiza apo, flavonoids ndi phenolic acid zomwe zimapezeka m'mapira, zimakhala ndi antioxidant zomwe zimathandiza kuchepetsa kuwonongeka kwa maselo, kusunga mitsempha yamagazi yathanzi, ndipo magnesium ndi potaziyamu zimathandizira kupumula mitsempha yamagazi ndikuwongolera kuthamanga kwa magazi.

3. Zimathandiza kuchepetsa magazi m'magazi

Mapira ali ndi mavitamini osavuta komanso amakhala ndi chakudya chambiri, chomwe chimapangitsa kuti chakudya chikhale chotsika kwambiri, chimatenga nthawi yayitali kupukusa kuposa ufa woyera, womwe umathandiza kupewa zonunkhira zamagazi mukamadya, kulola kuti anthu omwe ali ndi matenda ashuga azitha kuyatsa shuga mosavuta. Millet magnesium imathandizanso kuchepetsa insulin kukana kwa anthu omwe ali ndi matenda ashuga.

Kuphatikiza apo, flavonoids yomwe imapezeka m'mapira imakhala ndi antioxidant zomwe zimaletsa michere yofunikira yomwe imayambitsa matenda ashuga amtundu wa 2, kuwongolera kuyamwa kwa glucose motero, mapira amathandizanso kupewa matenda ashuga.

4. Kuteteza kuchepa kwa magazi m'thupi

Mapira ali ndi folic acid ndi iron, zomwe ndizofunikira pakupanga magazi ndi ma hemoglobin. Chifukwa chake, popereka zinthuzi mthupi, mapira amatha kukhala ndi hemoglobin yokwanira komanso maselo ofiira am magazi komanso kupewa kuwonekera kwa zizindikilo zokhudzana ndi kuchepa kwa magazi, monga kutopa kwambiri, kufooka komanso misomali ndi tsitsi losalimba, mwachitsanzo.

5. Amathandiza kulimbitsa mafupa

Mapira ali ndi phosphorous ndi magnesium yambiri, yomwe ndi michere yofunika kwambiri pakukulitsa mafupa ndi mafupa, zomwe zimapangitsa kuti mafupa akhale olimba komanso athanzi.Kuphatikiza apo, magnesium yoperekedwa ndi mapira imatha kukulitsa kuyamwa kwa calcium ndi phosphorous m'matumbo, zomwe zimalimbikitsanso kulimbitsa mafupa, kukhala njira yabwino yothandizira pakuthandizira kufooka kwa mafupa.

6. Kusamalira thanzi la thupi

Mapira ndi olemera mu niacin, amadziwikanso kuti vitamini B3, yofunikira posungitsa magwiridwe antchito ndi kagayidwe kake ka maselo, ndi kukhazikika kwa majini, kuteteza DNA ndikupewa kuwonongeka kwa ukalamba. Chifukwa chake, mapira amathandizira kukhalabe ndi thanzi la thupi, khungu labwino komanso magwiridwe antchito amanjenje ndi maso, mwachitsanzo.

Tebulo lazidziwitso zaumoyo

Gome lotsatirali likuwonetsa kapangidwe kabwino ka magalamu 100 a mapira:

Ndikofunika kudziwa kuti kuti mupeze zabwino zonse zomwe zatchulidwa pamwambapa, mapira ayenera kukhala gawo la chakudya choyenera komanso chopatsa thanzi.

Momwe mungagwiritsire ntchito

Mapira atha kudyedwa m'masaladi, monga othandizira, phala kapena kuwonjezeramo timadziti kapena ngati mchere.

Mbewuyi imalowetsa mpunga m'malo mwake, muyenera kuphika. Kuti muphike mapira, choyamba muyenera kutsuka mbewuzo ndi kutaya zomwe zawonongeka. Kenako, phikani magawo atatu amadzi pa gawo lililonse la mapira kwa mphindi pafupifupi 30, mpaka madzi onse atengeka. Kenako, zimitsani kutentha ndikusiya mapira ataphimbidwa kwa mphindi 10.

Ngati nyemba zaviikidwa zisanaphike, nthawi yophika imakula kuyambira mphindi 30 mpaka 10.

Maphikidwe athanzi ndi mapira

Maphikidwe ena am'mapira ndi achangu, osavuta kukonzekera komanso opatsa thanzi:

Madzi a mapira

Zosakaniza

• Supuni 1 ya mapira;
• 1 apulo;
• Chidutswa chimodzi cha maungu ophika;
• 1 mandimu;
• Theka kapu yamadzi.

Kukonzekera akafuna

Ikani zonse zosakaniza mu blender. Unasi, sweeten kulawa ndiyeno kumwa.

Kupaka mapira

Zosakaniza

• 1 chikho cha mapira osagulitsidwa;
• 1 anyezi wodulidwa;
• Theka chikho cha groti karoti;
• Theka chikho cha grated udzu winawake;
• Supuni 1 ya mchere;
• Makapu awiri kapena atatu amadzi;
• 1/2 supuni ya tiyi ya mafuta a masamba.

Kukonzekera akafuna

Zilowerere mapira m'madzi kwa maola awiri. Pambuyo pa nthawiyo, ikani mafuta a masamba, anyezi, karoti, udzu winawake ndi mchere mu poto ndikuwombera mpaka anyezi akuwonekera. Onjezerani mapira ndipo pang'onopang'ono muwonjezere theka la chikho cha madzi, ndikuyambitsa chisakanizo bwino. Bwerezani izi mpaka mapira ataphika kwathunthu ndikusakanikirana kumakhala kosalala. Ikani chisakanizo mu mbale kuti muzizizira ndi kuumitsa. Sakanizani ndi kupanga ma cookies ndi dzanja kapena ndi nkhungu. Dyani ma cookie mu uvuni mpaka apange golide wagolide. Kutumikira kenako.

Mapira okoma

Zosakaniza

• 1 chikho cha mapira tiyi mapira;
• Makapu awiri a tiyi wamkaka;
• 1 chikho cha madzi;
• Peel 1 mandimu;
• 1 ndodo ya sinamoni;
• Supuni 2 za shuga;
• Sinamoni ufa.

Kukonzekera akafuna

Mu poto, wiritsani mkaka, madzi, ndodo ya sinamoni ndi peel peel. Onjezerani mapira ndi shuga, osakanikirana ndi moto wochepa, mpaka mapirawo ataphika ndipo kusakaniza kwake kumawoneka kokoma. Chotsani ndodo ya sinamoni ndi peel peel. Ikani chisakanizo mu mbale kapena mugawire makapu amchere. Fukani ufa wa sinamoni pamwamba ndikutumikira.