ʻO nā pono olakino o millet hiki ke komo i kona hiki ke hoomalu i ka puʻuwai, hoʻomaikaʻi i ka ʻōnaehana digestive, hoʻomaʻemaʻe i ke kino, hoʻomaikaʻi i ke olakino hanu, a mālama diabetes.
He aha ka Millet?
ʻO ka Millet kahi hui o nā mauʻu hua liʻiliʻi, i mahi ʻia a puni ka honua, no ka ʻai kanaka. Ua ulu nui ia ma nā ʻāina e ulu ana, akā ʻo kona hiki ke ulu ma nā wahi ʻino, maloʻo, a maloʻo hoʻi e lilo ia i mea kanu nui loa.
ʻOiai aia nā ʻano like ʻole o ka millet i ulu a puni ka honua, ʻo ia paha ka ʻO ka mea kanu maʻamau Pennisetum hina, i ʻike ʻia hoʻi me ka momi millet. I ka ʻōlelo o ka mōʻaukala, ua puka mai ia ma ʻApelika akā ua laha ma Asia a me ka Middle East ma kahi o 10,000 mau makahiki i hala.
Hoʻoulu ʻo India ma kahi o 8 miliona mau tone o kēia mau hua i kēlā me kēia makahiki, a ukali ʻia e ʻApelika a me Kina. Hiki ke hoʻohana ʻia e like me ka cereal maʻamau, a hiki ke hoʻohana ʻia i loko o ka porridge, nā meaʻai, a me nā ʻano berena ʻē aʻe. He kumu maikaʻi ʻo Millet carbohydrates a fiber, e like me nā kīʻaha ʻē aʻe. Hiki iā ia ke lilo i kumu maikaʻi o nā meaʻai, nā huaora, nā minerala, a me nā pūhui organik e hiki ke hoʻoikaika i ke olakino kanaka ma nā ʻano like ʻole.
No ka poe me celiac ʻO ka maʻi i loaʻa i ka hopena i ka wā e pau ai ka gluten, hiki ke lilo i ka millet i mea maikaʻi ʻaʻohe gluten koho. Ua ʻike ʻia ʻo Millet he gluten-free, no laila hiki i kekahi me ka intolerance gluten ke huli iā ia i kumu o ka palaoa, ma kahi o palaoa. Hiki ke hoʻopaʻa ʻia ke keʻa a pono e kūʻai ʻia ka millet mai nā hale hana i hana ʻole i nā kīʻaha ʻē aʻe i loaʻa ka gluten. Ke kānalua, heluhelu i ka ʻeke. Ma keʻano o nā meaʻai maʻamau, hiki iā ia ke hāʻawi i ka ikaika a me ka B-huaʻai.
Millet Nutrition Facts
He mea koʻikoʻi ka Millet no ka mea aia paha ka nui o nā meaʻai. Wahi a ka ʻO ka USDA FoodData Central, aia nā pae kiʻekiʻe o ka starch, nā huaora B, calcium, hao, potasiuma, zinc, magnesium, a me nā momona. Eia kekahi, aia nā pae kiʻekiʻe o ka fiber meaʻai, hiki ke hāʻawi hou aku i nā pono olakino o kēia palaoa koʻikoʻi!
Nā Pono Ola o ka Millet
E nānā kākou i nā pono kupaianaha o ka millet.
Hiki ke hoomalu i ke ola puuwai
Nā mea noiʻi mai ka Kulanui o Kentucky ua hōʻike i kahi loulou ma waena o nā kīʻaha piha a me ka pale ʻana i ka maʻi maʻi puʻuwai. Hiki i ka Millet ke lilo i kekahi o nā kīʻaha olakino e hoʻohui i kāu meaʻai inā makemake ʻoe e pale i kou puʻuwai. He kumu waiwai nui ia o ka magnesium, he mineral koʻikoʻi ia no hoemi ana ke koko a hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hōʻeha ʻana o ka naʻau a i ʻole ka hahau ʻana, ʻoi aku ka nui o ka atherosclerosis. [4] [5]
Nā pae cholesterol e hele pū me ke olakino puʻuwai, no laila hiki i ka nui o ka fiber kiʻekiʻe o ka millet ke hana i meaʻai kūpono no ka poʻe e hoʻāʻo nei e hoʻohaʻahaʻa i kā lākou cholesterol (makemake ma lalo o 200mg/dL). ʻO ka fiber dietary kekahi kōkua E hoʻopau i ka cholesterol maikaʻi ʻole (LDL cholesterol) mai ka ʻōnaehana ʻoiai e paipai ana paha i nā hopena o ka cholesterol maikaʻi (HDL cholesterol), pū kekahi. [6]
Hiki ke kōkua i ka mālama ʻana i ka maʻi diabetes
ʻO ka Millet, ma kona kumu, ua manaʻo ʻia he palaoa piha ʻole gluten. Hiki iā ia ke kumu maikaʻi o ka fiber a loaʻa paha i kahi haʻahaʻa glycemic index hiki ke loaʻa ka hopena maikaʻi i ka hakakā ʻana i ka maʻi diabetes. Ma waho aʻe o kēia mau pōmaikaʻi maopopo, a ao ana paʻi ʻia ma ka Nā palena i ka ʻepekema mea kanu 'Ōlelo pū ka puke pai i ka millet ma ke ʻano he meaʻai kūpono e pale aku ai i ka ulu ʻana o ka maʻi diabetes ma ka honua holoʻokoʻa.
Hiki ke kōkua i ka ʻai ʻana
Millet hiki ke kōkua i ka neʻe ʻana i kāu ʻōnaehana gastrointestinal, wahi a Nūpepa no ka hoʻoponopono ʻana i nā pae. Hiki ke kōkua i ka hoʻopau ʻana i nā pilikia like constipation, ke kinoea nui, bloating, and cramping. Ma ka hoʻoponopono ʻana i kāu kaʻina hana hoʻoheheʻe ʻana, hiki iā ʻoe ke hoʻomaikaʻi i kou mālama ʻana i nā meaʻai a hiki ke hōʻemi i kou manawa o nā maʻi ʻōpū koʻikoʻi e komo pū ana me nā ʻeha ʻōpū. Hiki ke kōkua i ka ʻai mau ʻana a me ka hoʻopau ʻana i ka ʻōpala i ka hoʻomaikaʻi ʻana i ke olakino o kou puʻupaʻa, ate, a me ka ʻōnaehana pale, no ka mea, pili pili kēlā mau ʻōnaehana i nā hana metabolic o ke kino. He mea nui e ʻai ʻole i ka millet i ka noho hoʻokahi a i ʻole e loaʻa paha nā hopena ʻino.