ʻŌlelo Hawaiʻi
ʻO ka millet ʻōmaʻomaʻo, i ʻike ʻia ʻo Pearl Millets (Pennisetumglaucum) a i ʻole Bajra ma ka ʻōlelo Hindi, he mea kanu kahiko a ʻo ke ono o ka palaoa nui loa o ka honua. He millet nui ia i hoʻohana nui ʻia no kāna mau meaʻai a me nā pono olakino a puni ka honua. Ua mahi ʻia mai ka wā prehistoric ma ʻApelika a me ka ʻāina ʻo India.
Loaʻa i ka Bajra/green millets nā pōmaikaʻi olakino. Ua ulu nui ia ma India ma Gujarat, Maharashtra, Rajasthan, Haryana, a me Uttar Pradesh. ʻO ka millet momi ma ka ʻōlelo Pelekania, Bajra ma Hindi, Sajjalu ma Telugu, Sajje ma Kannada, Kambu ma Tamil, a ʻo Bajri ma Gujarati a me Marathi nā inoa āpau no ka millet ʻōmaʻomaʻo.
Hoʻopili ʻia ka millet ʻōmaʻomaʻo i palaoa a hoʻohana ʻia e hana i ka berena, nā kuki, nā muffins, nā chapatis, a me nā kuki. He ʻano like kona ʻano me ka laiki ʻulaʻula, hiki ke moʻa like, a hoʻohana ʻia hoʻi i ka hana ʻana i ka palaoa pālahalaha. Ua kaulana kēia mea kanu lōʻihi i poina ʻia ma muli o ka nui o nā pono olakino a me nā ʻano mahiʻai maʻalahi.
Hoʻopili ʻia ka palaoa ʻōmaʻomaʻo maloʻo i loko o ka palaoa mai ka ʻeleʻele ʻulaʻula a i ka hina a he ʻono ʻono. Hoʻohana mau ʻia ka palaoa millet ʻōmaʻomaʻo i ka hoʻoilo no ka mea ua ʻike ʻia e pumehana ke kino.
Underwritten ka waiwai waiwai o ka millet ʻōmaʻomaʻo a pehea ia e lilo ai i meaʻai nui.
He nui na pomaikai o ka millet. ʻO ka ʻai mau ʻana i ka millet hiki ke lilo i mea pōmaikaʻi i kou kino. ʻO kekahi mau pōmaikaʻi penei:
Loaʻa i nā millets ʻōmaʻomaʻo nā haʻahaʻa haʻahaʻa a mālama i kahi pae glucose paʻa no ka manawa lōʻihi. ʻO ka hopena, he meaʻai maikaʻi lākou no ka poʻe maʻi diabetes.
ʻO ka piʻi koke ʻana o ke kiʻekiʻe o ka glucose i ke koko he kumu ia e hopohopo ai, a he mea koʻikoʻi nā ʻano meaʻai i ka mālama ʻana i ka glucose koko. Me kona hui pū ʻana o nā kalapona maikaʻi a me ka nui o ka fiber dietary, ʻo ka millet ʻōmaʻomaʻo kahi meaʻai kūpono no ka poʻe maʻi maʻi.
Inā he maʻi maʻi maʻi ʻoe a i ʻole e holo ana kēia maʻi maʻi i kou ʻohana, e hoʻohui i ka millet ʻōmaʻomaʻo i kāu meaʻai. No ka mea hiki ke noʻonoʻo ʻia i waena o nā meaʻai e kōkua i ka mālama ʻana i ka maʻi diabetes.
E ʻai i ʻekolu manawa i kēlā me kēia pule e hāʻawi i kou kino i ka pōmaikaʻi o ka starch hiki ke hoʻoponopono i ka glucose a hoʻohaʻahaʻa i kou pilikia o kēia maʻi ola.
He maikaʻi kēia mau kīʻaha no ka poʻe maʻi puʻuwai no ka mea he kiʻekiʻe lākou i ka fiber meaʻai a loaʻa nā waiwai hoʻohaʻahaʻa cholesterol. He mea koʻikoʻi ka puʻuwai, a ʻo ka meaʻai maikaʻi e hiki ai iā ia ke hana maikaʻi loa.
He kiʻekiʻe ia i ka magnesium a me ka potassium, e kōkua ana i ka hoʻomāhuahua ʻana i nā kīʻaha koko, e ʻae ai i ke kahe koko ʻoi aku ka maikaʻi. Ma ke ʻano he kumu waiwai o ka omega - 3 fatty acids a me nā lignans mea kanu, ʻo ka ʻai mau ʻana i ka millet ʻōmaʻomaʻo kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a i ʻole ka LDL cholesterol a me ka pale ʻana i ke aʻa.
Hiki i nā mea hoʻomaʻamaʻa Gluten ke pōmaikaʻi mai ka meaʻai millet ʻōmaʻomaʻo no ka mea he gluten-free a maʻalahi ke ʻae ʻia e nā mea a pau. He kūpono hoʻi kēia millet no nā maʻi maʻi celiac. Hoʻoulu ka maʻi celiac i loko o nā ʻōpū liʻiliʻi o ka poʻe ʻaʻohe gluten, ke keʻakeʻa nei i ka hiki o ke kino ke komo i nā meaʻai mai ka meaʻai.
ʻAʻole ia i ka gluten a mālama i kāna mau waiwai alkaline ma hope o ka kuke ʻana, no ka poʻe maʻi i ka palaoa, ka bale, a me ka rai.
ʻO nā millet ʻōmaʻomaʻo kekahi o nā meaʻai liʻiliʻi e hōʻemi i ka ʻakika o ka ʻōpū, e kaupalena ana i ka hoʻokumu ʻia ʻana o ka maʻi maʻi a me ka hōʻoluʻolu ma muli o ka hoʻoulu pinepine ʻana o ka waikawa. Hōʻike ka ʻōpū maikaʻi i ke olakino holoʻokoʻa, a kōkua ka millet ʻōmaʻomaʻo i ka ʻai ʻana a pale i ka constipation.
No laila, kūpono ia no ka maʻi celiac. Inā he paʻa kou, e ʻai mau i ka millet ʻōmaʻomaʻo no ka mea ʻo kona fiber hiki ʻole ke hoʻoemi i ka wai i loko o ka waihona a hoʻoponopono i ka neʻe ʻana o ka ʻōpū.
ʻO nā pōmaikaʻi o ka millet ʻōmaʻomaʻo ʻo ia ka hoʻolaha ʻana i ke olakino maikaʻi o ka ʻōpū. Ma ka ʻōlelo a ka lehulehu, ʻo ka ʻai ʻana i ka millet ʻōmaʻomaʻo e mālama i ka constipation ma ke kai. ʻO kēia ma muli o ka loaʻa ʻana o ka fiber insoluble i ka millet ʻōmaʻomaʻo. ʻO ka loaʻa ʻana o ka fiber kiʻekiʻe e kōkua i ka hana nui a hāʻawi i ka hoʻomaha constipation.
ʻAʻole hiki i nā mea kanu ke loaʻa ka protein pono mai ka ʻiʻo a me nā huahana iʻa. ʻO kēia kahi e pāʻani ai nā millet ʻōmaʻomaʻo ma ʻaneʻi. ʻO kāna mau pono olakino e pili ana i kona hiki ke hāʻawi i nā mea ʻai me ka protein a lākou e koi ai, a hiki i kahi kīʻaha millet ʻōmaʻomaʻo ke a meaʻai protein kiʻekiʻe wikiwiki no ʻoe.
He kiʻekiʻe ka millet ʻōmaʻomaʻo i ka potassium, pono no ka poʻe me ke koko kiʻekiʻe. Loaʻa iā ia ka nui o ka magnesium a me ka potassium, e lilo ia i meaʻai maikaʻi loa no ka poʻe me ke koko kiʻekiʻe. ʻO ka ʻai ʻana i nā meaʻai momona nui e kōkua i ka hoʻohemo ʻana i ka sodium mai kou kino, e hoʻohaʻahaʻa i ke koko.
I loko o 100g, loaʻa iā ia ma kahi o 34% a me 8% o ka ʻai ʻana i kēlā me kēia lā (RDI) o ka magnesium a me ka potassium, kēlā me kēia. Ua hōʻike nā haʻawina i ka magnesium e hoʻohaʻahaʻa i ke koko i ka poʻe me ka hypertension. ʻO ka potassium, ma ka ʻaoʻao ʻē aʻe, hoʻemi i ka hopena o ka sodium i loko o ke kino, ka hopena o ke kahe koko.
Inā ʻoi aku ʻoe ma mua o 30 a loaʻa iā ʻoe nā ʻeha hui, e hoʻohui i ka millet ʻōmaʻomaʻo i kāu ʻai. ʻO ke kiʻekiʻe o ka phosphorus o ka millet ʻōmaʻomaʻo e kōkua i ka hoʻoikaika ʻana i kou mau iwi. Ke hui pū ʻia me ka calcium, hoʻoikaika kēia millet waiwai nui i ka iwi, hoʻemi i ka ʻeha hui, a hoʻohaʻahaʻa i ka pilikia o nā maʻi maʻi e like me ka osteoporosis.
Loaʻa i nā millets ʻōmaʻomaʻo ka nui o ka momona maikaʻi, ka meaʻai i makemake ʻia no ka poʻe me ka cholesterol kiʻekiʻe. Loaʻa iā ia ka nui o ka fiber meaʻai, kahi e hoʻopilikia nui ai i ke kiʻekiʻe o ke koko cholesterol a me ke kō koko.
ʻO ka millet ʻōmaʻomaʻo e maʻalahi a ʻae ʻia e nā kamaliʻi liʻiliʻi, e hoʻolilo iā lākou i mea pono no ka hoʻomākaukau ʻana i ka meaʻai pēpē i ka wā wean a ma hope.
He meaʻai maikaʻi loa ka millet ʻōmaʻomaʻo no nā pēpē i ʻeono mahina. Eia nō naʻe, pono e hui pū ʻia me nā mea kanu, nā legumes, a me nā huaʻai e hāʻawi i kahi meaʻai kaulike no kāu pēpē.
Loaʻa iā ia ka pōmaikaʻi i nā makuahine lactating no ka mea aia nā huaora a me nā minela. ʻO Millet kekahi galactagogue ikaika, no ka mea, ua hōʻike ʻia e hoʻonui i ka lactation i nā makuahine hānai.
Hoʻemi i ka pōʻino radical manuahi i ke kino a kōkua i ka pale ʻana i ka wā ʻelemakule, ka maʻi Alzheimer, ka maʻi Parkinson, ka maʻi cardiovascular, a me ka ho'ōla ʻana i nā ʻeha.
ʻO ke kaumaha ke kumu o nā pilikia olakino like ʻole, no laila, inā makemake ʻoe e lilo i ke kaumaha, ʻo ka millet ʻōmaʻomaʻo ma luna o kāu papa inoa meaʻai no ke ala wikiwiki e lilo i ke kaumaha maoli. ʻO ka millet ʻōmaʻomaʻo he kiʻekiʻe i ka protein, kōkua i ke kūkulu ʻana i nā ʻiʻo, hoʻoikaika, a me ka hoʻoponopono ʻana i ka ʻiʻo. He meaʻai maikaʻi loa ia no ka poʻe ʻai meaʻai e makemake ana e hoʻemi i kā lākou ʻai ʻana i ka carbohydrate.
He kiʻekiʻe ka millet ʻōmaʻomaʻo i nā waikawa momona omega-3 a me nā antioxidants. ʻO kāna mea antioxidant ka mea nui o nā pūhui phenolic, ʻoi aku ka flavonoids. Hoʻokiʻekiʻe ʻo ia i ka pH o ka ʻōpū, hoʻohaʻahaʻa i ka pilikia o ka maʻi maʻi colon.
ʻO nā antioxidants nā mea nui o ka ʻōnaehana pale o ke kino e kūʻē i nā huahana ʻino. Wahi a nā haʻawina i hana ʻia e NIN (National Institute of Nutrition) a me ICMR (ʻAhaʻōlelo ʻĀina o ka noiʻi olakino), he 608.1mg/100g ka phenol o ka palaoa millet, a he 761mg/100g ka palaoa momi. ʻOi aku ka nui o nā phenol i loko o ka pericarp a me ka testa o ka hua.
ʻO ka hao a me ka folic acid i loko o ka millet ʻōmaʻomaʻo, he meaʻai maikaʻi ia no nā wahine hāpai a me nā makuahine hānai.
Loaʻa ka millet ʻōmaʻomaʻo ma nā ʻano like ʻole no ka ʻai ʻana i kēlā me kēia lā. Hiki ke hoʻohana ʻia no ka hana ʻana i ka palaoa no ka palaoa pālahalaha a i ʻole nā dosa, nā kīʻaha no ka porridge, nā kīʻaha i hana ʻia e like me ka poha a i ʻole ka upma no ka ʻaina kakahiaka, a me nā meaʻai mākaukau e ʻai e like me ka millet a i ʻole nā kuki multigrain. Eia kekahi, ʻo ka nui o nā pono olakino o ka millet ʻōmaʻomaʻo e lilo ia i meaʻai nui maikaʻi loa no nā mea a pau e ʻai mau.
No ka hana ʻana i pālaʻi kūpono o ka meaʻai kaulike i ʻōlelo ʻia, e hoʻohui i kāu meaʻai millet punahele me nā kīʻaha waiwai nui o ka protein i loaʻa nā lentils, ka paʻakai, nā ʻāpana soya, a me kekahi mau huaʻai hou, a me ka smoothie meaʻai a i ʻole salsa.
ʻOiai ʻo ka bajra, a i ʻole ka millet ʻōmaʻomaʻo, kekahi o nā meaʻai kaulana loa o ko mākou ʻāina, aia kona mau hemahema. Pono ʻoe e hoʻomanaʻo ma mua o ka hoʻokomo ʻana i kēia millet i kāu ʻai i kēlā me kēia lā.
ʻAʻole ʻōlelo ʻia ka millet ʻōmaʻomaʻo no ka poʻe me ka maʻi thyroid gland no ka mea hiki ke hoʻopilikia i ka hana ʻana o kēia ʻano pepeke a alakaʻi i nā maʻi metabolic like ʻole. Eia kekahi, inā ʻaʻole i moʻa maikaʻi ʻia, hiki i nā oxalates i loko o ka millet ʻōmaʻomaʻo ke kumu i nā pōhaku kīkī, a hiki i ka phytic acid ke hoʻopilikia i ka ʻai ʻana i ka meaʻai.