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Amabele noma iBajra iyinhlamvu enezinzuzo eziningi zezempilo. Ngaphandle kokuba ngumthombo ocebile wezakhamzimba, ingalinywa kusetshenziswa amanzi amancane. Lesi sitshalo esikhulu sidliwa njengokudla okuyisisekelo emaphandleni aseNdiya kanye nasezifundazweni ezinjengeRajasthan naseGujarat - ngesimo se-roti noma isinkwa esisicaba.
Iroti ingalungiswa kusetshenziswa ufulawa wamabele namanzi noma umuntu angangeza ibhotela elihlanjululwe (ghee) kufulawa bese elungisa isinkwa esisicaba. Umuntu angadla futhi lokhu okusanhlamvu okunempilo ngesimo sephalishi.
Ingabe i-Bajra Fattening?
Ukudla kwethu kwansuku zonke kwekhalori cishe ku-1200-1800 kanye no-100 amagremu we-bajra aqukethe cishe ama-calories angama-378 kanye nama-4.2 amagremu amafutha, aqukethe u-0.7 gram wamafutha agcwele, ama-0.8 gramu wamafutha we-monounsaturated nama-2.1 amagremu amafutha kanye nama-carbs. Ngenxa yale phrofayili yezakhamzimba, amabele enza iphutha njengokukhuluphalisa.
Izinzuzo Zezempilo Zamabele:
Ithuthukisa Impilo Yenhliziyo: I-Bajra yinhle enhliziyweni yakho, iqukethe i-magnesium esiza ekwehliseni umfutho wegazi. I-Vasodilation ibhekisa ekuthambekeni kwemithambo yegazi, okuqukethwe okune-phosphorus okukhona okusanhlamvu kuyenza ibe yi-vasodilator yemvelo, esiza ekugcineni ukuhlasela kwenzeka. Lokhu okusanhlamvu kuqukethe i-fiber esiza ekunciphiseni amazinga we-cholesterol embi - i-low-density lipoprotein (LDL) - egazini futhi iyasiza nasekuvikeleni inhliziyo kwezinye izifo.
Izinzuzo Zezempilo Zamabele:
1. Kuvimbela umdlavuza
Amabele aqukethe ama-antioxidants kanye ne-fiber okusiza ekuvikeleni ingozi yomdlavuza webele cishe ngama-50%. Umdlavuza webele wuhlobo lomdlavuza oluvame kakhulu. Ukudla nje amagremu angama-30 alesi sitshalo esikhulu kungasiza abesifazane ukuthi bahlale bevikelwe kumdlavuza webele.
2. Silwa Nesifo Sikashukela
Uma unesifo sikashukela, ukusebenzisa i-bajra kungasiza ekugcineni amazinga kashukela egazini elawulwa. I-Bajra iqukethe i-magnesium esiza ekuvimbeleni ukuguquguquka kweshukela egazini emzimbeni. Abantu abanesifo sikashukela bayelulekwa ukuba badle ukudla okunenkomba ephansi ye-glycemic, uma kuqhathaniswa nezinhlamvu ezinjengokolweni nelayisi.
3. Kuhle Ukugaya
Okuqukethwe yi-fiber okusanhlamvu kusiza ekwenzeni ngcono ukusebenza kohlelo lokugaya ukudla. Ithuthukisa ukunyakaza kwamathumbu, igudlise inqubo yokukhipha futhi igcine izinkinga ezihlobene nokugaya ukudla njenge-asidi, ubuhlungu besisu, umdlavuza wamathumbu, ukuvuvukala kanye namajaqamba esiswini.
4. Kugcina Isifuba Somoya Ne-Migraine Kude
Ngokwanda kokungcoliswa komoya, kukhona ukuphakama kwenani lamacala esifuba somoya. Izifo zokuphefumula zingaba yingozi uma zinganakekelwa ngesikhathi futhi zombili izingane, kanye nabantu abadala, bayathinteka kuzo. Okuqukethwe kwe-magnesium okukhona kuzinsiza zokusanhlamvu ekuqedeni ubukhali balezi zifo zokuphefumula futhi kusiza futhi ukulwa nokuhlaselwa yi-migraine.
5. Ima-Gluten Mahhala
I-Bajra iyisibusiso kubo bonke labo abaphethwe yisifo se-celiac, njengoba singenayo i-gluten. Abantu abaphethwe yisifo se-celiac abakwazi ukubekezelela noma yiliphi inani le-gluten ekudleni kwabo. Iningi lezinhlamvu, kufaka phakathi irayisi, liqukethe i-gluten, amabele wukuphela kohlobo lokusanhlamvu olungenayo i-gluten futhi kungagcina isifo se-celiac siqhelelene.
6. Ukukhula Kwemisipha Yengculazi
Njengoba le nhlamvu ingumthombo omuhle wamaprotheni kanye ne-amino acid, isiza ukukhula kanye nasekuvuseleleni kabusha amaseli nemisipha emzimbeni. Kuyasiza ekwenzeni izicubu ziqine futhi zinciphe, kuyilapho kunciphisa inqubo yokwehla kwemisipha.
7. Ezinye Izinzuzo Zezempilo Zebelethi
Ezinye izinzuzo zezempilo ze-bajra ukuthi iyasiza ekuqedeni umzimba wakho ngokusiza ekukhipheni ubuthi bezitho zomzimba wakho njengesibindi nezinso. Lokhu okusanhlamvu kuwumthombo omuhle kavithamini B kanye ne-niacin, okusiza ekukuvikeleni ekopheni ngokushaya amazinga e-cholesterol enhle - i-high-density lipoprotein (HDL) - emzimbeni wakho. Millet iphezulu nge-magnesium futhi isebenza njengekhambi lokwelapha amajaqamba asesikhathini.
Ingabe Kulungile Ukudla i-Bajra ngobuningi obukhulu?
Yize u-cereal ocebile ngezakhi zomzimba kanye nezakhiwo eziningi, ochwepheshe bezempilo beluleka ukuthi kudliwe i-bajra ngamanani alinganiselwe futhi baphakamisa nokuthi ungadli okusanhlamvu ngesikhathi sasehlobo, ngoba kungaholela ezindabeni ezihlobene nokugaya futhi kukushiye ungazizwa kahle.
