Millet

tsananguro

Mirairi chibage chinowanikwa nevanhu kubva kumichero yemaruva emhando, akasunungurwa kubva pasikero masikisi nekutsemura.

Ichi chibage chinoitika mune rondedzero yezvikafu zvinonyanya kupisa mafuta. Mhunga yakasarudzika nekuti haina yakajairwa allergen - gluten, zvinoreva kuti cereal chigadzirwa che hypoallergenic.

Isu tese tinoda mapira porridge - anonhuwirira uye anopwanyika. Zvinoitika kuti mapira haana kugadzirwa negorosi, sekufunga kunoita munhu kubva kumazita akafanana, asi kubva kumhunga - chibage chakange chiri muzana ramakore rechitatu BC. yakasimwa sechirimwa chekurima muChina, Europe, North Africa. Nhasi, zvinopfuura mazana mana emhando yemapfunde zvinozivikanwa, asi maviri chete anorimwa munyika medu: mapfunde akajairika (ndiyo iyi inoshandiswa kugadzirwa kwemapfunde) uye capitate (inoshandiswa pakudya kwemhuka).

Spikelet yega yega yemapfunde ine zviyo zvakawanda zvakabvarurwa pachiyero, maruva mafirimu, uye mazai. Ipapo zviyo zvinokuyiwa, zvichikonzera kuzivikanwa kwakatsetseka kutenderera kwezviyo tsvuku. Mura yakabwinyiswa ine mamakisi matatu: akakwirira, ekutanga, uye echipiri, zvinoenderana nehuwandu hwetsvina uye mhando yekuchenesa kubva kumafirimu.

Chekutanga pane zvese, mapira ipuroteni yakanaka kwazvo; muzviyo izvi, zvakangofanana negorosi, asi mapfunde chete haana gluten! Hongu, mapfunde nemanyoro maflakes anogona kuve chikamu chehuwandu hwevanhu vane kusagadzikana kweguteni (chirwere checeliac) uye sevhisi kune ino ine hukasha protein yegorosi.

Asi maererano nenhamba yemakabohydrate uye macalorie, mapira akaderera kwete kwete chete gorosi asiwo kune buckwheat, saka inogona kuverengerwa mukudya kwevanhu vanoongorora huremu hwavo. Millet zvakare ine akawanda mavitamini, micro, uye macro zvinhu: potasium, magnesium, sodium, phosphorus, iron, zinc, mavitamini eboka B uye P.

Maitiro ekusarudza mapira ekudzikira uremu

Tinofanira kucherechedza kuti chete yero mapira ine mafuta-anopisa zvinhu. Mune zviyo zvakadaro, zvisina kuvezwa mabhuru machena anofanirwa kunge aripo. Uye iyo inovaima mumvuri wemapfunde inoratidza kuvapo kwefibre mairi, izvo zvakare zvinodiwa pakurwisa mamwe mapaundi.

Hulled mapira, kazhinji mumabhegi akasarudzika, ane fiber shoma uye zvinovaka muviri, saka mhando iyi yezviyo haigone kuve chigadzirwa chakakwana.

Maumbirwo uye macalorie zvemukati

Mapira ane anenge 12-15% mapuroteni, 70% starch, akakosha amino acids. Iko kune 0.5-08% fiber muzviyo, 2.6-3.7% mafuta, mashuga mashoma - anosvika 2%, mavitamini PP, B1, uye B2, uye yakawanda potasium, magnesium, uye phosphorus. Mapira anobata zvinyorwa zvezvinyorwa zvemolybdenum uye magnesium.

• Calorie zvemukati 342 kcal
• Mapuroteni 11.5 g
• Mafuta 3.3 g
• Carbohydrate 66.5 g

Inobatsira zvivakwa zvemapfunde porridge

Millet ine protein, amino acids, uye antioxidants inodzivirira maseru emuviri kubva kuzviputi uye zvinokuvadza zvinokanganisa nharaunda. Ichi chibage chine zinc, silicic acid, uye B uye mavhitamini ePP. Mhunga zvakare ine magnesium, calcium, potasium, uye trace element fluoride, ayo anodikanwa emazino ane hutano nemapfupa.

Iron sosi. Mijere ndiyo sosi yakapfuma kwazvo yesimbi pakati pezviyo zvese. Rimwe zana magiramu rine mamirigiramu manomwe esimbi.

Iron yakakosha mukuumbwa kweropa uye kutakura oksijeni mumuviri. Asi ura hwemunhu haupinze iyi zvicherwa zvakanaka kana zvichibva kuzvikafu zvezvirimwa. Naizvozvo, vanachiremba vanokurudzira kusanganisa mapira nemiriwo mitsva kana michero, ine vhitamini C - inobatsira muviri kupinza simbi zvirinani.

Gluten-isina. Millet ndeimwe yezviyo zvishoma zvisina gluten. Izvo hazvina basa nemuviri wakagwinya, asi vanhu vane chirwere chechiliac havagone kutsungirira chinhu ichi. Naizvozvo, ivo vanokwanisa kudya mapfunde sechikamu chekudya kwakanaka-kusina-gluten.

Inokurudzira kuonda. Millet sosi yezvicherwa zvakakosha, zvakakosha maamino acids, uye akaomarara makabhohaidhiretsi. Ichi chibage chine protein uye fiber. Nekuda kwezviratidzo izvi, vanhu vazhinji vanodya mapira vachirasikirwa nehuremu. Iyo yakaoma carbohydrate inotora nguva yakareba kugaya uye inogadzira inogara-kwenguva refu kunzwa kwekuzara. Panguva imwecheteyo, zana magiramu eiri porridge rine chete 114 kilocalories.

Inobatsira mwoyo. Millet ipfuma potassium uye magnesium. Kutenda neizvi, zviyo zvinokanganisa mashandiro ehurongwa hwemwoyo nekuti magnesium, inosanganiswa ne potassium, inogadzirisa basa remhasuru yemoyo.

Mapira zvakare akanaka kune vanhu vane chirwere cheshuga uye atherosclerosis. Izvi zvinodaro nekuti magnesium inobatsira mukugadzirwa kwema enzymes anopfuura mazana matatu, mazhinji acho anoita basa rakakosha mukugadzira insulin uye kufutisa glucose.

Inodzivirira tsinga dzeropa kubva mukukuvara. Mapira anotora imwe yenzvimbo dzinotungamira mune zvemafuta zvemukati ezviyo, kunyanya polyunsaturated uye monounsaturated mafuta. Muviri haugone kuburitsa mamwe acho uri woga, asi iwo anomisikidza lipids muropa. Izvi zvinodzivirira iyo midziyo kubva kune pathogenic shanduko iyo inokonzera kuwedzera kwecholesterol.

Kukuvadza uye kupesana

Mbiya mbiri dzezviyo hadzigone kukuvadza muviri kana dzikasanyanyoshandiswa. Nutritionists vanokurudzira kudya mapira uye gorosi porridge nehungwaru kune gastrointestinal turakiti hosha, kunyanya ine gastritis uye maronda, uye kusashivirira kune chero zvigadzirwa zvigadzirwa.

Millet inokuvadza kune varwere vane chirwere chetachiona sezvo ichikanganisa kudya kweIodine. Uye vanhu vanofanirawo kuramba yakaderera acidity yemudumbu, kazhinji kuzvimbirwa. Chigadzirwa chinofanirwa kushandiswa nekuchenjerera nevakadzi vane nhumbu mune yechitatu trimester.

Сereals kubika

Usati wagadzirira zviyo, zvinodikanwa kushambidza zviyo mumvura inoyerera. Mhunga inofanira kushambidzwa zvakanyanya mushure mekugadzirisa zviyo zvakashata. Zvinokurudzirwa kurapa nemvura inodziya 2-3 nguva, nguva imwe neimwe ichichinja iyo mvura. Usati wabika, zvinokurudzirwa kudira mvura inodzika pamusoro pemhunga kuti usabatike.

Izvo hazvidiwe kugeza gorosi grits, asi iwe unofanirwa kuzvizadza nemvura inotonhora. Nekuda kweizvi, tsanga dzisina kukodzera dzinoyangarara kumusoro uye dzinogona kubviswa zviri nyore. Zvinokurudzirwa kubvisa furo panguva yekubika.

Nzira dzekubika

Nzira yakajairika yekugadzirira mhunga iri kufashaira. Iwe unofanirwa kuiputira mumvura inodzika, munyu mushoma unowedzerwa uye wakabikwa kwehafu yeawa. Zviri nani kudira magirazi matatu emvura mugirazi rezviyo. Chikamu chevhoriyamu iwe chaunogona kutsiva nemukaka, uchichiwedzera mushure mekufashaira mvura, izvo zvinoita kuti porridge ive tastier.

Poroji yegorosi inogadzirirwa zvakafanana, asi mukaka haushandiswe. Nguva yekubika yakafanana (maminetsi makumi matatu). Tinokurudzira kuravira chigadzirwa pakupera kwekubika.

Kumwe kushandiswa kwezviyo zvakabikwa zvinoenderana nezvinodiwa nemunhu. Porridge yakanaka padivi dhishi. Zviyo zvinogona kuve chikamu chemasaladhi, uye zvakare akazadzwa nema cutlets kana rolls.

Millet porridge (4 zvakavanzika zvekugadzira pariji yakagumbuka)

Ingredients

• 1 mukombe we groats
• 3 magirazi emvura
• 50 g bota
• shuga
• munyu

Kugadzirira

1. Chakavanzika Nha. 1. Zviyo zvine maoiri neguruva, zvinogara mumaburi ezviyo ega ega uye zvinonamira tsanga pamwe chete panguva yekubika. Basa redu kubvisa aya mafuta uye guruva rezviyo. Izvi zvingaitwe sei? Izvo zvinodikanwa kuti usuke zviyo nemvura inopisa. Ndiri kuita sei? Ndinoisa 1 kapu yezviyo mupoto uye ndodira 1 mukombe wemvura. Ndinouyisa kumota. Dururirai zviyo nemvura inopisa musefa uye sukurudza zvakanaka pasi pemvura inoyerera. Nekudaro, isu takachenesa zviyo nemhando yepamusoro.
2. Iye zvino tinodzosera zviyo muhomwe, wedzera munyu, shuga kuti toravira, uye tidururire magirazi maviri emvura (ratio 2: 1). Ichi chiyero chinokupa iwe chaunoda mhedzisiro. Kana paine mvura shoma, inenge yakanyanyisa kuoma; kana zvanyanya, inozoita viscous. Tinoisa pamhepo iri pakati nepakati uye USAVHARA (chakavanzika nhamba 2).
3. Isu tinocherekedza cereal - ingangoita maminetsi gumi mushure mekuvira, apo mvura irikufasha yakaenzana nezviyo, wedzera mafuta kwairi (chakavanzika nhamba 10), uchiigovera pamusoro pepamusoro muzvidimbu. Pasina mafuta, haugone kuzadzikisa kusagadzikana kungave, uyezve, porridge inozoita tastier. "Usashatise poriji ine bota" !!!
4. Isu tinovhara pani ine chivharo uye tinodzima kupisa. Isu tinosiya iyo porridge kwehafu yeawa (chakavanzika Nha. 4) pasi pechivharo chakavharwa uye pasina mhaka ichiivhura - inofanirwa kupinza iyo yasara mvura uye kuzvimba.
5. Kana hafu yeawa yapfuura, porridge rakagadzirira zvese seyakazvimiririra dhishi uye sedivi dhishi. Uye kana iwe uchida mukaka porridge, unogona kuwedzera mukaka uuye nawo kumota, asi ndiyo imwe nyaya.

10 dzinonakidza chokwadi nezve mapira

Chokwadi nhamba 1: mapira ndiwo mapira nucleoli!

Vanhu vazhinji vanotenda kuti mapira anogadzirwa negorosi. Zvisinei, hazvisi. Millet ndiyo tsanga yemapfunde, uye gorosi chinhu chakasvibirira che semolina, gorosi gorosi, uye Artek groats.

Chokwadi chechipiri: mapira ndiko kudya kwemadzitateguru edu

Kunyangwe maChinese asati atanga kurima mupunga muhuwandu hwakawanda, ivo vairima mapira. Kubva kwavari, iyi tsika isina mwero yakapararira pasirese. Millet uye gorosi ndiyo mikombe miviri mikuru yezviyo zveAsia yekare. Vaviri havana tsika uye vane nguva yekukura munguva pfupi inodziya. Gorosi chingwa, uye mapfunde iporidge.

Chokwadi # 3: Complex Alkaline Protein

Iri ndiro zita rechipiri remapfunde muUSA. A yakazara alkaline protein. Saka vekuAmerican vakaona mabhenefiti emapfunde - akapfuma mune mapuroteni echisikigo, uye zvakasiyana nenyama, haina asidhi muviri uye haina kuisvibisa neakazara mafuta acids.

Chokwadi # 4: chikafu cheshiri

Wese munhu aichengeta shiri, kunyangwe mabudgerigars, kunyangwe huku, anoziva kuti mapira anofanirwa kuve chikamu chekudya kwavo. Ipapo shiri dzinosimba uye dzakagwinya.

Chokwadi nhamba yechishanu: vitamini zviyo

Mhete yezviyo yakatenderera - mapira akafanana nemadhivithamini emhando yepamusoro kana echinyakare anoshanda ekuwedzera chikafu. Tongere wega: mapfunde ane akakosha amino acids, mafuta emuriwo ane hutano, anononoka makabhohaidhiretsi, uye huwandu hwakawanda hwevhitamini nemaminerari.

Chokwadi # 6: anokunda kuneta uye kutsamwa

Millet porridge ichakubatsira iwe kukurumidza kudzoreredza simba, kukurira kusingaperi kuneta uye kusagadzikana, uye kugadzirisa ndangariro - sezvo iine yakawanda vhitamini B1 uye magnesium. Magnesium ichapawo kuita kwakanaka, kwese kwepanyama uye kwepfungwa, uye kugadzirisa matambudziko ese evakadzi.

Chokwadi # 7: mapira akanaka kune rakakora bvudzi

Unoyeuka here kuti mbuya vako vaive nevhudzi rakanaka uye unoshuva kuti uve naro? Kana pamwe chokwadi chiripo ndechekuti mbuya vaida mhunga yemapfunde? Mushure mezvose, iine mavitamini akawanda B2 uye PP, ayo anokonzera kuchena uye kutsetseka kweganda, achipa bvudzi simba uye kupenya nekuvandudza chishuwo.

Chokwadi nhamba yechisere: yemoyo nemidziyo yeropa

Ehe, neBPD yaigara ichirwara zvishoma. Zvekare, mapira imba yekuchengetera vhitamini B5, uye ndiye anoona nezve hutano hwemwoyo nemidziyo yeropa. Potassium inomubatsira - chinhu chekusarudzika chinodiwa nevese cardiologists mupasi nekuda kwekubatsira kwazvo pamabasa emoyo.

Chokwadi # 9: mazino ane hutano nemapfupa

Mhunga manyuko eichiwanikwa nyore chirimwa phosphorus nesilicon, ichisimbisa mapfupa nemeno, ichivaita kuti varwisane nemitoro mizhinji.

Chokwadi # 10: inononoka kukwegura

Vanoda mapira vanochengetedza hudiki hwavo zvakare uye vozowana kuunyana, uye izvi imhaka yekuti tsanga dzegoridhe dzakapfuma nemhangura, izvo zvinopa kusimba uye kusimba kumatishu ese. Kunze kwezvo, mapira anokwanisa kubvisa zvinyoronyoro chepfu uye zvinhu zvinokuvadza kubva mumuviri, zvinovandudza hutano nekuwedzera tarisiro yeupenyu.