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Buulleyda waa badar aad u nafaqo badan leh oo ay leeyihiin qoyska Poaceae. Waa mid ka mid ah firileyda ugu faca weyn ee la beeray waxaana si baaxad leh loo beeray loona cunay dhamaan Koonfur-bari Aasiya iyo Afrika kumanaan sano.
Masago waa badar yar oo wareegsan oo ballaaran oo si ballaaran looga beero Hindiya iyo Nigeria. Midabka, muuqaalka iyo noocyada masago way kaladuwan yihiin waxayna kuxirantahay noocyada masago. Masago waa dalag dalag muhiim ah oo loo doorbiday wax soo saarkiisa iyo xilli gaagaaban oo gaagaaban oo ay kujiraan xaalado qalalan, heer sare leh [1] .
Tixraaca sawirka: smartfood.org
Masago, luul waa mid ka mid ah mashaarooyinka sida weyn looga cuno Hindiya iyo qaybo ka mid ah Afrika [1] . Noocyada noocyada kaladuwan ee milyaneerku waa ka madax bannaan yihiin gluten waxaana ku raran fiitamiinno iyo macdano muhiim u ah oo gacan ka geysta wax badan oo ka mid ah faa'iidooyinka caafimaad ee hadhuudhkan badarka. [laba] .
Noocyada Madaafiicda
Madaafiicdu waxay u qaybsan yihiin mashaarooyin waaweyn iyo kuwa geedaha yar yar milyaneerrada waaweyn ayaa ah kuwa inta badan la cuno [3] .
Milyaneero waaweyn
- Masago, Pearl
- Mastax Foxtail
- Reer Proso ama dad cad
- Far ama ragi masago
Miiro yaryar
- Dadweynaha Barnyard
- Dadyohow Kodo
- Masago yar
- Guinea Guinea
- Browntop folks
- Masta masaf
- Masagada dadweynow
- Masago fonio
- Ayuub ilmadiisii geelis bay ku dhacday
Qiimaha nafaqada ee Madfaca
100 g oo ah geedo cayriin ceeriin ah waxay kakooban yihiin 8.67 g oo biyo ah, 378 tamarta kcal sidoo kale waxay ka kooban yihiin:
- 11.02 g protein
- Dufan 4.22
- 72.85 g karbohaydrayt
- 8.5 g fiber
- 8 mg kaalshiyam ah
- 3.01 mg bir ah
- 114 mg magnesium
- 285 mg fosfooraska
- 195 mg potassium
- 5 mg sodium ah
- 1.68 mg zinc
- 0.75 mg maar
- 1.632 mg manganese
- 2.7 mcg selenium
- 0.421 mg thiamine
- 0.29 mg riboflavin
- 4.72 mg niacin
- 0.848 mg pantothenic acid
- 0.384 mg fitamiin B6
- 85 mcg folate
- 0.05 mg fitamiin E
- 0.9 mcg fitamiin K
Faa'iidooyinka Caafimaad ee Milyaneerada
1. Wanaajinta caafimaadka wadnaha
Milletariga waxaa ku badan faybarka oo door weyn ka ciyaara hoos u dhigida LDL (xun) kolestaroolka iyo kordhinta kolestaroolka HDL (wanaagsan). Daraasad xayawaan ah ayaa muujisay in masagada dawacada iyo geedka proso laga yaabo inay ka hortagaan cudurada wadnaha iyo xididada iyagoo hoos u dhigaya heerarka triglyceride [4] .
Intaa waxaa sii dheer, masago ayaa sidoo kale ah isha wanaagsan ee magnesium, macdan muhiim ah oo ka caawisa yareynta halista wadno-qabadka. Sidoo kale, macdanta ku jirta maadada waxay xasilisaa heerarka cadaadiska dhiigga iyadoo u adeegsaneysa sidii vasodilator waxayna caawineysaa yareynta halista cudurka wadnaha [5] .
2. Xaddid heerarka sonkorta dhiigga
Xawaashda waxaa loo tixgeliyaa inay tahay badar firidh oo faa'iido u leh dadka sonkorowga qaba maxaa yeelay waxay ku badan yihiin fiber iyo polysaccharides aan-istaarji ahayn, oo lagu yaqaan inay gacan ka geystaan xakameynta heerarka sonkorta dhiigga. Firileyda ayaa sidoo kale ku yar glycemic index (GI), taas oo macnaheedu yahay inaysan u horseedin koror heerarka sonkorta dhiigga [6] [7] .
Daraasad lagu daabacay Jariidada Indian Journal of Medical Research waxay ogaadeen in bukaanada qaba sonkorowga nooca 2-aad oo ku badalay saxanka quraacda bariiska ku saleysan saxanka quraac ku saleysan masago ay yareeyeen heerarkooda sonkorta dhiiga [8] .
Daraasad kale oo cilmi baaris ah ayaa tilmaamtay in dadka qaba dulqaad la'aanta gulukooska (IGT) ee la siiyo 50 g ee masago dawaco maalintii ay muujisay horumar weyn oo ku yimid heerarka sonkorta dhiigga [9] .
3. Taageerida caafimaadka dheefshiidka
Waxyaabaha ay ku jirto fibreerka ku jira masaafo ayaa awood u leh inay nidaamiso nidaamka dheef-shiidka iyo hoos u dhigista xanuunnada caloosha iyo caloosha sida calool istaagga, gaaska, dibbiro iyo casiraad. Waxay sidoo kale ka caawineysaa yareynta fursadaha xaaladaha caloosha ee daran sida boogaha caloosha [10] . Xawaaraha ayaa sidoo kale hodan ku ah prebiotics iyo probiotics oo door muhiim ah ka ciyaara kordhinta bakteeriyada wanaagsan ee mindhicirka kow iyo toban .
4. Maamul cudurada baruurta
Maaddaama oo ay masaafo yihiin hadhuudh aan lahayn gluten-free, waxay ka dhigaysaa xulasho aad u fiican dadka qaba cudurka baruurta iyo kuwa u nugul gluten [12] .
5. Waxay leedahay astaamo antioxidant
Polyphenol antioxidants-ka laga helo milyaneerka ayaa gacan ka geysanaya kala-soocidda xag-jirrada xorta ah, ee ku xiran cudurrada daba dheeraada iyo gabowga. Antioxidants sidoo kale waxay ka caawisaa sunta sunta iyadoo la tirtirayo sunta jirka ka baxda, sidaas awgeed waxay wanaajineysaa caafimaadka guud iyo yaraynta halista cudurada raaga. [13] .
6. Caabuq hoose
Fiiqadu waa isha hodanka ah ee ferulic acid, oo leh firfircoonida antioxidant iyo anti-bararka. Waxay ka caawisaa ka hortagga dhaawaca unugyada waxayna kicisaa habka bogsashada nabarrada. Daraasad la sameeyay 2004 ayaa lagu sheegay in saameynta antioxidant-ka ee masago fartu ay dedejisay geedi socodka bogsashada nabarka ee jiirka sonkorowga [14] .
7. Maamul kansarka
Xawaaruhu wuxuu hodan ku yahay astaamaha loo yaqaan 'phenolic acids', tannins iyo phytates kuwaas oo laga yaabo inay ka hortagaan koritaanka unugyada kansarka [shan iyo toban] . Daraasad ayaa muujisay in masago, masago, masago, waxay awood u leeyihiin maareynta halista kansarka sababo la xiriira jiritaanka polyphenols iyo fiber [16] [17] .
Saameynada Dhinac ee Madfaca
In kasta oo milleygu leeyahay fiitamiinnada iyo macdanaha lagama maarmaanka ah, haddana waxa ku jira asiidhyada loo yaqaan 'phenolic acids', tannins iyo phytates oo u dhaqma sidii nafaqeeyayaal aan nafaqo lahayn oo farageliya nuugista jirka ee nafaqooyinka kale sida birta, zinc iyo kaalshiyamka [18] .
Waxyaabaha nafaqada leh ee milixdu ku yar tahay waxaa lagu dhimi karaa qoyaanka, dilaaca iyo soosaarida milix.
Sida loo kariyo Miiro
Xawaaraha waa in lagu qooyaa habeenki si loo yareeyo nuxurka nafaqada leh ka dibna waa in loo isticmaalaa karinta. Ku dar biyo milyaneerka ceyriinka ah kuna kari kari oo isticmaal noocyada kala duwan ee suxuunta.
Siyaabaha Loo Cuno Milgaha
- U adeegso masago badal ahaan bariiska cuntada pulao.
- Ku dar milix boorashkaaga quraacda ah.
- Ku dar milix saladhyadaada.
- U adeegso bur masago ah dubista buskudka iyo keega.
- Waxaad cuni kartaa masago isku buuqsan oo badal u ah saloolka.
- Masruuf ku beddel couscous.
