ʻŌlelo Hawaiʻi
Millet he hua palaoa i ulu a puni ka honua a ua mahi ia mai ka wa kahiko mai ma Asia a me ka Hikina Waena, aka aole paha oe i lohe. ʻO ka ʻoiaʻiʻo, ʻo ka Millet kahi hui o nā mauʻu liʻiliʻi liʻiliʻi a aia nā ʻano ʻano like ʻole me ka momi, manamana lima, foxtail, a me ka proso (keʻokeʻo). Hoʻopiha ʻia nā mea a pau i nā pono olakino.
Hiki ke hoʻoulu ʻia kēia huaʻai nui loa nā kūlana paʻakikī ma na wahi wai uuku, e like me ʻOiaʻiʻo. ʻO kēia ka meaʻai kūʻē i ka hoʻololi ʻana i ke aniau. ʻO India, ka mea mahiʻai nui loa, e ulu ana i 8 miliona mau toni o ka millet i ka makahiki.
Hoʻohana ʻia ʻo Millet no ka hana ʻana i ka porridge, ka berena, ka ʻai ʻai a me ka hana ʻana me ka brew. Hiki iā ʻoe ke kūʻai i ka millet organik e like me ka palaoa e kuke ai, i nā cereals e like me muesli, a ma ke ʻano he palaoa i nā hale kūʻai meaʻai olakino, nā mākeke e lawe ana i nā meaʻai India, a me ka pūnaewele.
ʻO kekahi o nā mea maikaʻi loa e pili ana i ka millet, ʻo ia ka gluten-free no laila hiki i ka poʻe me ka maʻi celiac a i ʻole ke ʻae ʻole i ka gluten ke ʻai pono i kēia palaoa ma mua o ka palaoa. Akā he nui aku. E nānā i kēia mau pono olakino hou ʻelima o ka ʻai ʻana i ka millet.
E like me ka hapa nui o ka cereal grains, ʻo ka millet he starch no laila aia nā kalapona akā ua hoʻopiha pū ʻia me nā huaora A, B, niacin, a me ka folate, a me nā minerala e like me ka Healthline. ʻO kēia ka phosphorus, magnesium, calcium, a me ka hao. He waiwai nui ka Millet i ka protein a me ka fiber. Loaʻa i ka millet manamana ka mea kiʻekiʻe loa o ka calcium o nā kīʻaha cereal.
He kumu maikaʻi ʻo Millet o nā pūhui phenolic a me nā antioxidants e hiki ke kōkua i ka pale ʻana i kou kino mai ke koʻikoʻi oxidative e hiki ai ke hoʻoulu i nā kūlana olakino e like me ka maʻi cardiovascular, arthritis, diabetes a hiki i ke kanesa. ʻOi aku ka pōʻeleʻele o ka ʻano millet (foxtail, proso, a me ka manamana lima), ʻoi aku ka nui o nā antioxidants i loko o lākou. A ao ana i ka Ka Nupepa International o na Mea Ai Ua ʻike ʻia e hiki ke hoʻohana ʻia ka millet ma ke ʻano he meaʻai antioxidant e kōkua i ka hōʻemi ʻana i ka maʻi a mālama i ke olakino.
No ka mea, he kiʻekiʻe ka millet i loko o nā carbohydrates paʻakikī, he haʻahaʻa glycemic index e like me WebMD. ʻO ia no ka mea ʻoi aku ka lōʻihi o ka ʻeli ʻana ma mua o ka palaoa a kōkua ia i ka mālama ʻana i ke kō koko mai ka spiking ma hope o ka ʻai ʻana. A 2016 ao ana Ua ʻike ʻia ʻo ka poʻe i komo me ka maʻi maʻi type-2 nāna i hoʻololi i ka cereal raiki me ka cereal i hana ʻia me ka foxtail millet i hoʻemi ʻia ke kiʻekiʻe o ka glucose koko e lilo ia i meaʻai kūpono no ka poʻe maʻi maʻi.
Ma muli o ka waiwai o ka millet i ka fiber dietary, soluble a insoluble - he prebiotic - kōkua ia i ke kākoʻo ʻana i ka bacteria maikaʻi i loko o kāu ʻōnaehana digestive, hiki ke mālama mau iā ʻoe, a hiki ke hōʻemi i kou pilikia o ka maʻi maʻi colon, e like me ka WebMD. ʻO ka ʻai ʻana i ka millet kahi ala maʻalahi e hoʻohui hou aku pulupulu i kāu ʻai.
Aia ka pilina ma waena o ka ʻai ʻana huaʻai olakino a me ka pale ʻana i ka maʻi puʻuwai e like me Organic Facts. No ka mea he kiʻekiʻe ka millet i ka magnesium, he mineral koʻikoʻi e kōkua i ka hōʻemi ke koko koko nā pae, hiki ke hoʻemi i ka pilikia o ka puʻuwai a me ka hahau ʻana. He mea kōkua nō hoʻi ʻo Millet i ka hōʻemi ʻana i ka cholesterol ma muli o ka nui o ka fiber meaʻai i loko.
