Millet porridge: hutano hunobatsira uye kukuvadza

Pane imwe nguva, porridge yemapira yaiva muenzi wenguva dzose pamatafura emadzitateguru edu, asi nhasi haisi ndiro inosungirwa mukudya kwevanhu. Zvisinei, nyanzvi dzinopikisa pamwe chete pamusoro pezvakanakira mapira porridge. Isu tinopa kunyatsotarisisa chikafu ichi, nhoroondo yayo, kuumbwa uye kukosha kwehutano hwevanhu.

Nhoroondo yehuyo porridge

Millet muchero wakasvuurwa wezviyo zvinonzi mapira. Kukura nekudya mapira kwakatanga muzana ramakore rechiXNUMX BC. muMongolia neChina. VaChinese vekare vakagadzirira kubva mairi kwete porridge chete, asiwo ndiro dzinotapira, kvass, upfu uye soups.

Zvishoma nezvishoma, chirimwa chakapararira pasirese, uye mapira akave hwaro hwekudya muAsia, Southern Europe neNorth Africa, uye kubva muzana ramakore rechiXNUMX BC. mapfunde akatanga kurimwa munzvimbo dzeNyika Yedu yemazuvano. Pamberi pekuonekwa kwembatatisi, ndiro yakakurumbira zvikuru mumhuri dzose, pasinei nehuwandu hwemari, yaiva porridge yemapira.

Porridge yakagadzirwa ne "goridhe zviyo" yainzi ndiro inosungirwa panguva yezviitiko zvinokosha muupenyu hwemhuri - yaishandiswa patafura zvose panguva dzinofadza uye dzinosuruvarisa. Iva nechokwadi chekudya porridge yemapira panguva yekutsanya kwakakosha, kuzadza muviri nemavhitamini uye kuita basa rinokosha retsika.

Pakuita chibvumirano chorugare, machinda aitobika porridge yepfunde pamwe chete ndokuidya pamberi pezvikwata uye vanhu, nokudaro vachisimbisa rugare noushamwari. Pasina tsika iyi, kontrakiti haina kunzi inoshanda.

Maumbirwo uye macalorie zvemukati

Iye zvino millet groats haisi kufarirwa sezvayaimboita. Asi, kana iwe ukatarisa kuumbwa kwayo kwekemikari, iwe unenge usingafungi nezve kuunza chigadzirwa ichi mukudya.

Kuumbwa kwemapira groats kwakasiyana-siyana: mapuroteni, makhahydrates, mafuta, fiber, starch, pectin. Micro uye macro elements zvinoratidzwa muhuwandu hukuru: magnesium, iron, fluorine, calcium. Mavhitamini A, PP, E uye boka B aripo.

Zvakanakira mapira porridge

- Millet porridge chinhu chinobatsira zvakanyanya kune vanhu vezera ripi zvaro, - anodaro gastroenterologist-hepatologist Olga Arisheva. - Millet porridge inopa "slow" carbohydrates uye yakapfuma mufiber. Millet inewo lipotropic effect - inodzivirira kuiswa kwemafuta uye inotora chepfu mumuviri.

Mavhitaminzi nemaminerari anoumba mapira anogadzirisa BP, kusimbisa tsinga dzeropa, kuderedza njodzi yesitiroko, kusimudzira chiropa uye digestive system, kunatsiridza ganda uye kuunyana hwakatsetseka.

Izvo zvinobatsira zve phosphorus mumapira zvinobatsira kusimbisa mapfupa uye kuderedza fragility yavo, iyo inonyanya kukosha kuvana nevakwegura.

Iyo yakakwirira yesilicon uye fluorine yakakosha kune hutano hwezvipikiri, bvudzi nemeno, zvichiita kuti dzive dzakasimba. Uye mavhitaminzi B anosimbisa hurongwa hwetsinga uye kuwedzera kurwisa kwemuviri kushushikana nekuora mwoyo.

Kukuvadza kwehuyo porridge

- Nenhamba yakawanda yezvinhu zvinobatsira zvemillet porridge, haufanirwe kutsamira zvakanyanya pairi kana - izvi zvinogona kutungamirira kukuvhara. Ndicho chikonzero nei zvinokurudzirwa kuti zvirege kubviswa kubva mumenyu kune vanhu vanotambura nezvinetso zvekudya. Muzviitiko zvisingawanzoitiki, kune allergic reaction kune millet porridge, manotsi Olga Arisheva.

Zvakare, kushandiswa kwehuyo porridge kunofanirwa kugumira kune vanhu vane thyroid chirwere, sezvo mapira ane mashoma emakemikari anodzivirira ayodhine metabolism.

Kushandisa porridge yemapira mumishonga

Maererano ne Olga Arisheva, mapira ndiro anobatsira kune chirwere cheshuga, atherosclerosis, zvirwere zvechiropa, pancreas, mwoyo uye nervous systems.

Nyanzvi dzinokurudzira kushandisa millet porridge panguva yemishonga inorwisa mabhakitiriya, sezvo inobatsira kuchenesa muviri wemakemikari.

Kushandisa mukubika

Porridge yemapfunde nenhanga mupoto

Recipe iri nyore yendiro inopenya, ine moyo uye ine hutano. Porridge yakabikwa muhari muchoto ine nyoro, chiedza uye inonhuhwirira

Bvisa ganda nemhodzi kubva mumanhanga, zvicheke mu cubes. Shenesa mapfunde mumvura inotonhora wodira nemvura iri kufashaira kuti ubvise kuvava kwahwo. Dururira mukaka mupoto uye uuye kumota. Wedzera manhanga kumukaka uri kufashaira wobika kwemaminitsi mashanu.

Woisa munyu nemapfunde. Bika wakavharwa pamusoro pekupisa kwakaderera kwemaminitsi gumi, uchikurudzira dzimwe nguva. Wedzera shuga kana uchi.

Zadza hari ne porridge uye uwedzere chidimbu chebhota kune imwe neimwe. Ivhara mapoto nechifukidzo uye ubike muvheni yakashongedzwa kusvika ku 180 degrees kwemaminitsi 30-40.

Millet porridge pancakes

Millet porridge pancakes chikafu chinotengwa uye chinonaka. Izvo zvinokurumidza uye zviri nyore kugadzira uye zviri fluffy uye zvinonaka.

Dururirai mapfunde asati ashambidzwa nemukaka woisa pamoto. Mushure mekubika, wedzera munyu uye gadzira pamoto muduku kwemaminitsi 20-25. Kutonhodza porridge kusvika kukamuri tembiricha. Kurova mazai uye shuga, sanganisa. Wedzera hupfu nehupfu hwebibiki, sanganisa kusvikira watsetseka.

Pisa mafuta emiriwo mune pani inopisa uye uise mapanike nechipuni. Fry pamusoro pekupisa kwepakati kwema 3-4 maminitsi kusvika kune ndarama.

Nzira yekusarudza nekuchengetedza

Millet inokurudzirwa kutenga mufekitari kurongedza, kwete nehuremu, kuitira kuderedza kusvibiswa kwezviyo. Inofanira kuva yakapfuma yero ruvara. Kusasimba kunowanzo ratidza mamiriro asina kunaka ekuchengetera kana kuti pasherufu yakapera hupenyu hwezviyo.

Chengetedza mapira muchirongo chegirazi kana dhishi receramic rine chivharo chisina mhepo, munzvimbo yakaoma, kudzivisa zuva rakananga.

Yakagadzirirwa-yakagadzirwa porridge yakabikwa mumvura inogona kuchengetwa mufiriji kwemazuva anopfuura maviri, hupenyu hwesherufu yeporridge yakabikwa mumukaka ishoma - zuva guru.

Mibvunzo nemhinduro dzakakurumbira

Takataura nezve porridge yemapira ne  gastroenterologist-hepatologist, Ph.D. Olga Arisheva.