"Kumenyedwa kwa golide" - monga momwe kale kumatchedwa mapira - ndizodya zamtundu komanso zachikondi za mitundu yambiri. Chifukwa cha kulemera kwa mapuloteni, mapulogalamu othandiza a mapira sakuwonetseratu kuti ali ndi zakudya zokha, koma kutsutsana ndi kuwonongeka kwa mbewuyi sikokwanira.
Phindu ndi kuipa kwa mapira mapira
Millet, monga mbewu zina, imakhala ndi chakudya chambiri - imakhala pafupifupi 70%. Komabe, chiwerengero cha shuga m'kati mwazigawo zimakhala zochepa kwambiri, makamaka zimayimiridwa ndi wowuma, zomwe zimakhala zochepa pang'onopang'ono. Ndipo kupindula kwakukulu kwa chakudya chochepa kwa thupi ndikuti amapereka mphamvu popanda kuwonjezera kuchuluka kwa shuga ndi kulumpha mu insulini.
Mapuloteni a tirigu, omwe ali ndi amino acid ambiri, ali ndi 12-15%, ndi mafuta, malinga ndi zosiyanasiyana, 2.5-4%. Kuphatikiza kwa mapuloteni, mafuta ndi zakudya zimapangitsa mapira a mapira kukhala mankhwala abwino kwambiri kwa kadzutsa, chifukwa kwa nthawi yaitali mlandu ndi mphamvu (caloriki wokhudzana ndi mapira - 350 kcal), koma sagonjetsanso dongosolo la kudya.
Komabe, kupindula kwakukulu kwa mapira a thupi amapezeka mu zokololazo. Ambiri mwa chithovu cha mavitamini a B , omwe ndi ofunikira za thanzi labwino, ubweya wa tsitsi, khungu ndi misomali. Mwa mchere zigawo zikuluzikulu mapira ndi zofunika kwambiri chifukwa cha magnesium, molybdenum, ayodini, phosphorous ndi zinki.
Chimodzi mwa makhalidwe abwino kwambiri a mapira ndi otsika kwambiri. Zakudya zokhudzana ndi chakudya ichi zikhoza kudyedwa ndi anthu omwe ali ndi chizoloŵezi chochita zinthu zosiyanasiyana, ndi ana. Kuwonjezera apo, mapira a millet ndi ofunikira kwambiri kwa anthu ambiri odwala matendawa chifukwa amatha kuchotsa slags ndi poizoni omwe amachititsa kuwonjezereka kwa mankhwala.
Zakudya zothandiza ma mapira ndi omwe akudwala matenda a shuga, matenda a shuga, kutsekemera, chiwindi, impso ndi zikondamoyo. Popeza kuti mankhwalawa amatsuka thupi la zinthu zovulaza, ndibwino kuti adye mapira a mitsempha pambuyo pa matenda aakulu, pomwe nthawi zambiri madokotala amatha kukonzekera mankhwala, makamaka maantibayotiki.
Kuipa kwa mapira kungabweretse matenda a chithokomiro, tk. lili ndi zigawo zomwe zimalepheretsa kuyamwa kwa ayodini. Komanso, madotolo ena amakhulupirira kuti kugwiritsira ntchito mapuloteni moyenera kungachititse kuti kuchepa kwa amuna kufooke.
Kugwiritsiridwa ntchito kwa mapira kwa thupi pamene kutaya thupi
Mapuloteni a millet ndi chida chothandizira kukonza chiwerengero. Kupepuka kwa millet kumathandiza kwambiri pa kuyeretsa kwake komanso kuthetsa madzi owonjezera. Ngati pamwezi mumatha kutulutsa masabata awiri pamtunda, mumatha kutaya makilogalamu 2-4 popanda kuyesetsa. Phukusi lotsitsa katundu liyenera kuphikidwa pamadzi, popanda mchere, shuga ndi mafuta. Imwani pakutha tsiku lomwe mungathe kuthirira, tiyi kapena tiyi ya chamomile.
Tsiku la masiku asanu ndi awiri mono-chakudya pa mbidzi limathandizira kuthamangitsa kutentha kwa mafuta omwe alipo
Kwa iwo omwe amavutika kusunga mono-zakudya, madokotala amalimbikitsa kuti aziphatikiza maphala a mapira ndi zinthu zina. Mwachitsanzo, chakudya cham'mawa, pamodzi ndi mbale yaikulu, mungadye yogurt yosatulutsa mafuta, apulo kapena kapu ya kefir. Chakudya chamadzulo cha mapira mungapange msuzi wokoma: theka kapu ya tirigu yophika mpaka okonzeka 1.5 malita a madzi, kenaka yikani masamba, osweka 2-3 cloves wa adyo, tsabola, mchere, opulumutsidwa pa masamba a anyezi ndi kaloti. Kudya, mapira a mapira angaperekedwe ndi saladi ya masamba.