Kodi Mapira Ndi Chiyani? Zakudya zabwino, maubwino, ndi zina zambiri

Zamkati

• Malingaliro ndi mitundu ya mapira
• Mbiri yazakudya
• Ubwino wa mapira
• Wolemera ma antioxidants
• Zitha kuthandizira kuchepetsa magazi
• Zitha kuthandiza kuchepetsa cholesterol
• Amakwanira zakudya zopanda thanzi
• Zowonongeka
• Momwe mungakonzekerere ndikudya mapira
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mapira ndi njere yomwe ili ya Poaceae banja, lotchedwa banja laudzu (1).

Amagwiritsidwa ntchito kwambiri m'maiko omwe akutukuka ku Africa ndi Asia. Ngakhale zitha kuwoneka ngati mbewu, mawonekedwe a mapira ndi ofanana ndi a manyuchi ndi mbewu zina ().

Mapira atchuka kumadzulo chifukwa alibe gluteni ndipo amakhala ndi mapuloteni, fiber, komanso antioxidant ().

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za mapira, kuphatikiza michere yake, maubwino, ndi kutsika kwake.

Malingaliro ndi mitundu ya mapira

Mapira ndi njere zazing'ono, zozungulira zonse zolimidwa ku India, Nigeria, ndi mayiko ena aku Asia ndi Africa. Amaona kuti ndi tirigu wakale, amagwiritsidwa ntchito podyetsa anthu komanso ziweto ndi chakudya cha mbalame (4,).

Ili ndi zabwino zingapo kuposa mbewu zina, kuphatikizapo chilala ndi kukana tizilombo. Imathanso kupulumuka m'malo ovuta komanso nthaka yachonde. Izi zimachokera ku kapangidwe kake ndi mawonekedwe ake - mwachitsanzo, kukula kwake kochepa komanso kuuma kwake (4,,).

Ngakhale mitundu yonse yamapira ndi ya Poaceae banja, amasiyana mitundu, mawonekedwe, ndi mitundu.

Mbewuyi imagawidwanso m'magulu awiri - mapira akuluakulu ndi ang'onoang'ono, pomwe mapira akulu amakhala mitundu yotchuka kwambiri kapena yolimidwa kwambiri (4).

Mapira akulu ndi awa:

• ngale
• chiwombankhanga
• proso (kapena woyera)
• chala (kapena ragi)

Mapira ang'onoang'ono ndi awa:

• Kodo
• mbusa
• pang'ono
• Guinea
• browntop
• fonio
• adlay (kapena misozi ya Yobu)

Pearl mapira ndiye mtundu wopangidwa kwambiri womwe umapangidwira kuti anthu azidya. Komabe, mitundu yonse ndi yotchuka chifukwa chazakudya zabwino komanso thanzi.

Mapira ndi njere zazing'ono zomwe zimachokera ku banja laudzu. Olimbikira m'malo ovuta, amalimidwa kawirikawiri m'maiko aku Asia ndi Africa.

Mbiri yazakudya

Monga chimanga chambiri, mapira ndi tirigu wowuma - kutanthauza kuti ali ndi ma carbs ambiri. Makamaka, imanyamula mavitamini ndi michere yambiri (4).

Chikho chimodzi (magalamu 174) cha mapaketi a mapira ophika ():

• Ma calories: 207
• Ma carbs: 41 magalamu
• CHIKWANGWANI: 2.2 magalamu
• Mapuloteni: 6 magalamu
• Mafuta: 1.7 magalamu
• Phosphorus: 25% ya Daily Value (DV)
• Mankhwala enaake a: 19% ya DV
• Zolemba: 8% ya DV
• Chitsulo: 6% ya DV

Mapira amapereka ma amino acid ofunikira kuposa mapira ena ambiri. Izi ndizomwe zimamanga zomanga thupi (4,,).

Kuphatikiza apo, mapira am'manja amakhala ndi kashiamu wochuluka kwambiri m'mapira onse, ndikupereka 13% ya DV pa chikho chimodzi chophika (100 magalamu) (4,,).

Calcium ndiyofunika kuonetsetsa kuti mafupa amakhala ndi thanzi labwino, chotengera magazi komanso kutsekeka kwa minofu, komanso kugwira ntchito bwino kwa mitsempha

Mapira ndi tirigu wowuma, wokhala ndi mapuloteni ambiri. Amapereka phosphorous ndi magnesium yambiri - ndipo mapira amiyala amanyamula calcium yambiri kuposa chimanga china chilichonse.

Ubwino wa mapira

Mapira ali ndi michere yambiri komanso mankhwala azomera. Chifukwa chake, imatha kupereka zabwino zingapo zathanzi.

Wolemera ma antioxidants

Mapira ali ndi mankhwala ambiri a phenolic, makamaka asidi a ferulic ndi makatekini. Mamolekyuwa amakhala ngati ma antioxidants kuteteza thupi lanu ku nkhawa yoopsa ya okosijeni (,,,,).

Kafukufuku wama mbewa amalumikiza asidi wa ferulic ndi machiritso ofulumira a zilonda, kuteteza khungu, ndi zotsutsana ndi zotupa (,).

Pakadali pano, makatekini amamangirira pazitsulo zolemera m'magazi anu kuti muteteze poyizoni wazitsulo (,).

Ngakhale mitundu yonse yamapira imakhala ndi ma antioxidants, omwe ali ndi mtundu wakuda - monga chala, proso, ndi mapira a foxtail - amakhala ndi anzawo azungu kapena achikasu ().

Zitha kuthandizira kuchepetsa magazi

Mapira ali ndi michere yambiri komanso yopanda ma starchy polysaccharides, mitundu iwiri ya ma carbu osagaya omwe amathandizira kuchepetsa magazi m'magazi (,).

Mbewu iyi imakhalanso ndi glycemic index (GI) yotsika, kutanthauza kuti sizokayikitsa kuchuluka kwa shuga wamagazi (,).

Chifukwa chake, mapira amawerengedwa kuti ndi mbewu yabwino kwa anthu omwe ali ndi matenda ashuga.

Mwachitsanzo, kafukufuku mwa anthu 105 omwe ali ndi matenda a shuga amtundu wa 2 adatsimikiza kuti m'malo mwa kadzutsa wopangidwa ndi mpunga ndi mapira omwe adatsitsa shuga m'magazi mukatha kudya ().

Kafukufuku wamasabata 12 mwa anthu 64 omwe ali ndi prediabetes adaperekanso zomwezo. Atatha kudya chikho cha 1/3 (50 magalamu) a mapira a foxtail patsiku, adachepetsa pang'ono kusala kudya ndi kudya pambuyo pamagawo a shuga, komanso kuchepa kwa insulin kukana ().

Kukana kwa insulin ndichizindikiro cha mtundu wachiwiri wa shuga. Zimachitika thupi lanu likasiya kuyankha mahomoni a insulin, omwe amathandizira kuwongolera shuga wamagazi ().

Kuphatikiza apo, mu kafukufuku wamasabata asanu ndi limodzi mu makoswe omwe ali ndi matenda ashuga, zakudya zomwe zili ndi 20% mapira amiyala zidapangitsa kuti magazi azisala kudya komanso kutsitsa triglyceride ndi cholesterol ().

Zitha kuthandiza kuchepetsa cholesterol

Mapira amakhala ndi zotsekemera zosungunuka, zomwe zimapanga zinthu zowoneka bwino m'matumbo mwanu. Komanso, izi zimakola mafuta ndikuthandizira kuchepetsa mafuta ().

Kafukufuku m'makoswe 24 adapeza kuti omwe amadyetsedwa foxtail ndi mapira a proso adachepetsa kwambiri milingo ya triglyceride, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, mapuloteni amphira amatha kuthandiza kutsitsa cholesterol.

Kafukufuku wama mbewa omwe ali ndi matenda a shuga amtundu wa 2 adawadyetsa zakudya zamafuta ambiri ndimapuloteni. Izi zidapangitsa kuchepa kwa milingo ya triglyceride ndikuwonjezeka kwakukulu kwa adiponectin ndi HDL (zabwino) cholesterol, poyerekeza ndi gulu lolamulira ().

Adiponectin ndi mahomoni omwe ali ndi mphamvu yotsutsa-yotupa yomwe imathandizira thanzi la mtima ndipo imalimbikitsa mafuta acid oxidation. Mlingo wake umakhala wocheperako mwa anthu onenepa kwambiri komanso mtundu wa 2 shuga (,).

Amakwanira zakudya zopanda thanzi

Mapira ndi tirigu wopanda gluteni, zomwe zimapangitsa kuti anthu omwe ali ndi matenda a leliac kapena omwe amatsata zakudya zopanda thanzi azisankha (,,).

Gluteni ndi puloteni yomwe imapezeka mwachilengedwe monga tirigu, balere, ndi rye. Anthu omwe ali ndi matenda a leliac kapena kusalolera kwa gluten ayenera kupewa chifukwa kumayambitsa matenda oyipa am'mimba, monga kutsegula m'mimba komanso michere ya malabsorption ().

Mukamagula mapira, muyenera kuyang'ana chizindikiritso chomwe chimatsimikizira kuti sichikhala ndi gluteni kuti chiwonetsetse kuti sichidadetsedwe ndi zinthu zilizonse za gluten.

Mapira ndi tirigu wopanda gluteni wokhala ndi ma antioxidants, fiber osungunuka, ndi mapuloteni. Makamaka, imatha kutsitsa cholesterol ndi shuga m'magazi.

Zowonongeka

Ngakhale mapiritsi amakhala ndi maubwino angapo azaumoyo, imakhalanso ndi mankhwala osakaniza zakudya - mankhwala omwe amaletsa kapena kuchepetsa kuyamwa kwa thupi lanu kwa michere ina ndipo imatha kubweretsa zoperewera ().

Chimodzi mwazinthu izi - phytic acid - chimasokoneza potaziyamu, calcium, iron, zinc, ndi magnesium. Komabe, munthu yemwe ali ndi chakudya chamagulu sangakhale ndi zovuta.

Mankhwala ena otchedwa goitrogenic polyphenols amatha kuwononga chithokomiro, kuchititsa goiter - kukulitsa chithokomiro chanu chomwe chimapangitsa kutupa kwa khosi.

Komabe, izi zimalumikizidwa kokha ndi kuchuluka kwa polyphenol.

Mwachitsanzo, kafukufuku wina adatsimikiza kuti goiter inali yofala kwambiri pomwe mapira amapereka 74% ya ma calorie amunthu tsiku lililonse, poyerekeza ndi 37% yokha yamakilori awo a tsiku ndi tsiku (,).

Kuphatikiza apo, mutha kutsitsa mapira osakaniza ndi michere kwambiri poilowetsa usiku wonse kutentha, kenako ndikutsanulira ndikutsuka musanaphike (4).

Kuphatikizanso, kumera kumachepetsa zinthu zosafunikira. Malo ena ogulitsira azaumoyo amagulitsa mapira ophuka, ngakhale mutha kumera nokha. Kuti muchite izi, ikani ma mapira oviikidwa mumtsuko wagalasi ndikuphimba ndi nsalu yotetezedwa ndi lamba wampira.

Tembenuzani mtsukowo mozondoka, kutsuka ndi kutsanulira mapira maola 8 mpaka 8 aliwonse. Mudzawona timera tating'onoting'ono tayamba kupangika patatha masiku 2-3. Sambani zikumera ndikusangalala nthawi yomweyo.

Zakudya zosapatsa thanzi m'mapira zimalepheretsa thupi lanu kuyamwa mchere wina, ngakhale izi sizingakukhudzeni ngati mungadye chakudya choyenera. Kulowetsa m'madzi ndi kuphukira kumatha kuchepetsa njere zamtunduwu.

Momwe mungakonzekerere ndikudya mapira

Mapira ndi chinthu chosakanikirana chomwe chimapanga mpunga wabwino m'malo ophika.

Kuti mukonzekere, ingowonjezerani makapu 2 (480 mL) amadzi kapena msuzi pa chikho chimodzi (magalamu 174) wamapira yaiwisi. Bweretsani kwa chithupsa, kenako simmer kwa mphindi 20.

Kumbukirani kuti zilowerere usiku wonse musanaphike kuti muchepetse zakudya zake. Muthanso kuthira mafuta mu poto musanaphike kuti mumve kukoma kwake.

Mapira amagulitsidwanso ngati ufa.

M'malo mwake, kafukufuku akuwonetsa kuti kupanga zinthu zophikidwa ndi ufa wamapira kumawonjezera thanzi lawo powonjezera mphamvu ya antioxidant ().

Kuphatikiza apo, njereyi amawakonza kuti azipangira zakudya zopsereza, pasitala, ndi zakumwa za nondairy. M'malo mwake, mapira ofesa amakhala ngati ma probiotic achilengedwe popereka tizilombo tamoyo tomwe timapindulitsa thanzi lanu (4,,).

Mutha kusangalala ndi mapira ngati phala lam'mawa, mbale yotsatira, saladi yowonjezera, kapena keke kapena chophikira cha keke.

Gulani ufa wa mapira kapena mapira pa intaneti.

Mapira samangokhala ngati chimanga chonse komanso ufa. Mutha kuyigwiritsa ntchito pazakudya zosiyanasiyana, kuphatikiza phala, saladi, ndi makeke.

Mfundo yofunika

Mapira ndi njere yonse yodzaza ndi mapuloteni, ma antioxidants, ndi michere.

Itha kukhala ndi maubwino angapo azaumoyo, monga kuthandiza kutsitsa shuga m'magazi komanso mafuta m'thupi. Kuphatikiza apo, ilibe gluteni, ndikupangitsa kuti ikhale chisankho chabwino kwa anthu omwe ali ndi matenda a leliac kapena omwe amatsata zakudya zopanda thanzi.

Kukoma kwake kwa mtedza komanso kusinthasintha kwake kumapangitsa kuti zikhale zofunikira kuyeserera.