Mtengo wa zakudya Monga mbewu zambiri zakale (quinoa, spelled ndi amaranth), mapira ali ndi thanzi kwambiri. Lili ndi folic acid ndi choline, komanso mchere - magnesium, potaziyamu, phosphorous ndi nthaka. Poyerekeza ndi mbewu zina monga chimanga, mapira ali ndi ulusi wambiri wazakudya komanso ma antioxidants. Gwero la mapuloteni kwa omwe amadya masamba Pankhani ya zomanga thupi, mapira amatha kufananizidwa ndi tirigu wosathiridwa mankhwala, koma potengera kuchuluka kwa ma amino acid amaposa mbewu zina. M'madera ambiri padziko lapansi, mapira amatengedwa ngati chakudya cha ana, chifukwa mapuloteni ndi ofunika kwambiri pakukula ndi chitukuko. Koma ndikofunikira kuphika mapira bwino, ndipo zapezeka kuti kukazinga mbewu kumathandiza kusunga mapuloteni. Mlingo wa shuga wamagazi Ndi bwino kuti thupi likhalebe ndi shuga wambiri. Mapira sapereka ma spikes mu milingo ya glucose, chifukwa chakuchepa kwa chimbudzi cha wowuma. Zimalepheretsa kukula kwa ng'ala Mapira ali ndi ma polyphenols, omwe amalepheretsa enzyme yomwe imayambitsa ng'ala. Ngakhale kuti mapira sangathe kuonedwa ngati chitetezo chokhacho chodalirika ku ng'ala, ndizothandiza kuziphatikiza muzakudya kuchokera pano. Imaletsa ma gallstones Kafukufuku wa amayi pafupifupi 70 azaka zapakati pa 000-35 adapeza kuti omwe adadya ulusi wambiri wosasungunuka wamafuta (kuphatikiza mapira) anali ndi chiopsezo chochepa chokhala ndi ndulu. Chitetezo cha Mtima Ubale wamphamvu wapezeka pakati pa kuchuluka kwa fiber muzakudya komanso thanzi la mtima. Mbewu, zofanana ndi mapira, zimakhala ndi fiber ndi lignin, zomwe zimakhudza thanzi la mitsempha. Pakati pa mayiko omwe kale ankadya mapira koma anasintha n’kuyamba kudya mpunga woyera ndi ufa, anthu odwala matenda a shuga komanso matenda a mtima ankawonjezeka. Ngakhale mapira savomerezedwa kwa anthu omwe ali ndi matenda a chithokomiro, ochuluka amasankha bwino mwa kulabadira njere zonyozeka. Mutha kuphika zakudya zambiri zokoma kuchokera ku mapira, kuphatikiza ndi masamba, mtedza komanso zipatso.
2022-11-11