Ngaba iBajara kukutya okuziinkozo?

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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I-Millet okanye i-Bajra sisidudu esinezibonelelo ezininzi zempilo. Ngaphandle kokuba ngumthombo otyebileyo wezakhamzimba, inokulinywa kusetyenziswa amanzi amancinci. Esi sityalo sigqibeleleyo sityiwa njengokutya okuqhelekileyo emaphandleni eIndiya nakwimimandla efana neRajasthan kunye neGujarat- ngohlobo lweroti okanye isonka esisicaba.

I-roti inokulungiswa kusetyenziswa umgubo wamazimba kunye namanzi okanye enye inokongeza ibhotolo ecociweyo (ghee) kumgubo kunye nokulungiselela isonka esithe tyaba. Umntu unokuyisebenzisa le cereal isempilweni ngohlobo lwesidudu.

Ngaba ukutyeba kweBajra?

Ukutya kwethu kwekhalori yemihla ngemihla kumalunga ne-1200-1800 kunye ne-100 gram ye-bajra equlathe i-378 yeekhalori kunye ne-4.2 gram yamafutha, equka i-0.7 gram yamafutha agcweleyo, i-0.8 gram yamafutha e-monounsaturated kunye ne-2.1 grm yamafutha kunye ne-carbs. Ngenxa yale profile yezondlo, i-millet iphosakele ngokutyeba.

Izibonelelo zeMpilo:

Yandisa impilo yentliziyo: I-Bajra ilungile entliziyweni yakho, iqulethe i-magnesium encedisa ekuthobeni uxinzelelo lwegazi. I-Vasodilation ibhekisa kukuhluzwa kwemithambo yegazi, umxholo we-phosphorus okhoyo kwi-cereal uyenza ukuba ibe yi-vasodilator yendalo, enceda ekugcineni uhlaselo. Esi sidlo siqulathe ifayibha enceda ekunciphiseni amanqanaba e-cholesterol embi-esezantsi-lipoprotein (LDL) - egazini kwaye ikwanceda ekukhuseleni intliziyo kwezinye izifo.

Izibonelelo zeMpilo:

1. Ithintela umhlaza

I-Millet iqulethe ii-antioxidants kunye nefayibha enceda ekuthinteleni umngcipheko womhlaza wamabele phantse ama-50%. Umhlaza webele lolona hlobo luqhelekileyo lomhlaza. Ukutya nje iigrama ezingama-30 zesi sivuno siphezulu kunokunceda abantu basetyhini bahlale bekhuselekile kumhlaza wamabele.

2. Ukulwa isifo seswekile

Ukuba unesifo seswekile, ukusebenzisa i-bajra kunokunceda ekugcineni amanqanaba eswekile yegazi ephantsi kolawulo. I-Bajra ine-magnesium enceda ekuthinteleni ukuguquguquka kweswekile egazini emzimbeni. Abantu abanesifo seswekile bayacetyiswa ukuba batye ukutya okunesalathiso esisezantsi se-glycemic, xa kuthelekiswa neenkozo ezifana nengqolowa nerayisi.

3. Kulungile ukugaya

Umxholo wefayibha wokutya okuncedayo ekuphuculeni ukusebenza kwenkqubo yokwetyisa. Iphucula intshukumo yamathumbu, ilungelelanise inkqubo yokukhupha kwaye igcine iingxaki ezinxulumene nokugaya ukutya njengeasidi, iintlungu zesisu, umhlaza wekolon, ukudumba kunye neekram zesisu.

4. Ugcina Isifo Sombefu Nemigraine Kude

Ngokunyuka kongcoliseko lomoya, kukho ispike kwinani lamatyala esifuba. Izifo zokuphefumla zinokubulala ukuba azikhathalelwa ngexesha kwaye bobabini abantwana, kunye nabantu abadala, bayachaphazeleka kubo. Umxholo wemagniziyam okhoyo kwizincedisi zesiriyeli ekupheliseni ubuzaza bezi zifo zokuphefumla kwaye ikwanceda ukulwa nokuhlaselwa yimigraine.

5. Isimahla iGluten

I-Bajra ilulutho kubo bonke abo baphethwe sisifo se-celiac, njengoko isimahla. Abantu abanesifo se-celiac abakwazi ukunyamezela naliphi na inani le-gluten ekudleni kwabo. Uninzi lweenkozo, kubandakanya irayisi, ziqulathe i-gluten, i-millet kuphela kolona hlobo lokutya okuziinkozo olungena-gluten kwaye inokusigcina kude isifo se-celiac.

6. Ukukhula kwezihlunu zikaGawulayo

Njengoko le cereal ingumthombo olungileyo weprotein kunye neamino acid, iyanceda ukukhula kunye nasekuvuseleleni iiseli kunye nezihlunu emzimbeni. Inceda ekwenzeni izihlunu zomelele kwaye ziyame, ngelixa zicothisa inkqubo yokonakala kwemisipha.

7. Ezinye iZibonelelo zeMpilo zeMillet

Ezinye izibonelelo zempilo zebajra kukuba iyanceda ekunciphiseni umzimba wakho ngokunceda ukukhupha ityhefu kumalungu akho omzimba njengesibindi nezintso. Oku kutya kukungumthombo olungileyo wevithamini B kunye ne-niacin, ethi ikuncede ekukhuseleni ukopha ngokubangela amanqanaba e-cholesterol elungileyo-ephezulu-lipoprotein (HDL) - emzimbeni wakho. I-Millet iphezulu kwi-magnesium kwaye isebenza njengeyeza lokunyanga i-cramps zokuya exesheni.

Ngaba Kulungile ukuTya iBajra kubungakanani obukhulu?

Ngaphandle kokuba sisichumiso esityebileyo kwizakhamzimba kunye neepropathi ezininzi, iingcali zezempilo zicebisa ukuba zisebenzise i-bajra ngesixa esilinganiselweyo kwaye zikwacebisa ukuba ungazityi ukutya okuziinkozo ngexesha lasehlotyeni, kuba oko kungakhokelela kwimicimbi enxulumene nokwetyisa kwaye kukushiye ungaziva ungonwabanga.

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