He aha ka Millet?

ʻO Millet kekahi o nā hua kanu kahiko loa i ka honua a ua ulu ʻia ma ʻApelika a me Asia Hema no nā kaukani makahiki. I kēia lā, ʻo ia kekahi o nā cereals koʻikoʻi a puni a he mea ʻai nui no nā kānaka a me nā holoholona. 

He mea koʻikoʻi nā hua liʻiliʻi poepoe no ka mea paʻakikī a maʻalahi hoʻi e mālama no nā makahiki me ka ʻole o ka pōʻino o nā pepeke. 

Loaʻa nā ʻano momi, manamana lima, proso, a me ka sorghum ma US, a ua piha lākou i nā huaora a me nā minela. 

Huaʻai Millet

ʻOiai ʻokoʻa ka nui a me ka waihoʻoluʻu o ka millet, he ʻāpana lākou a pau o ka ʻohana mauʻu, ʻo ia hoʻi ka palaoa, ka raiki, a me ka bale. ʻElua mau ʻāpana ʻo Millet: nui (nui) a me ka liʻiliʻi (liʻiliʻi).

Nā millet nui:

• Momi ʻo ia ka ʻano millet maʻamau a he keʻokeʻo, melemele, hina, a i ʻole poni. ʻO nā hua ʻai i waena o ka nui ma kahi o 3-5 millimeters.
• Sorghummillet he nui nā aka, me ke keʻokeʻo, melemele, a me ka ʻulaʻula, a ma kahi o 4-6 millimeters. 
• Manalima (ragi) ʻaneʻane ʻeleʻele mau, a liʻiliʻi lākou, 1-2 millimeters wale nō no ka palaoa.
• ʻO Foxtail He 2-3 millimeters ka lōʻihi o nā hua, a hiki ke ʻano mai ka ʻulaʻula a ʻeleʻele a keʻokeʻo a melemele paha.
• Millet 3 millimeters ka lōʻihi me nā laina e holo ana ka lōʻihi. Hiki ke keʻokeʻo, melemele, a ʻeleʻele paha. 

Nā millet liʻiliʻi:

• Liʻiliʻi ʻO nā hua millet ma kahi o 2-3 millimeters ka lōʻihi, a hele mai lākou i nā aka hina a me ke keʻokeʻo.
• Barnyard hele mai ka millet me nā aka hina a me ke keʻokeʻo, a he 3 millimeters ka lōʻihi.
• Code ʻokoʻa nā hua mai ka ʻeleʻele a hiki i ka ʻeleʻele ʻeleʻele, a ʻo ka nui o nā hua he 3-4 millimeters ka lōʻihi.
• Browntop ʻeleʻele a keʻokeʻo nā hua a ma kahi o 4-5 millimeters ka lōʻihi.

Nā Pōmaikaʻi Millet

He waiwai ka Millet ʻO ka niacin, he mea nui ia no ka ʻili olakino a me ka hana kino. Loaʻa iā ia ka beta-carotene, ʻoi aku ka nui o ka ʻeleʻele ʻeleʻele, e hoʻololi ana i ka huaora A, kōkua i kou kino e hakakā i nā radical manuahi, a kākoʻo i kāu ʻōnaehana pale.

Loaʻa i ka Millet nā pono olakino ʻē aʻe: 

Kāohi i ke kō koko

ʻO nā millet nā meaʻai haʻahaʻa-glycemic index (GI) a hiki ke kōkua i ka mālama ʻana i ke kō koko mai ka spiking ma hope o kāu ʻai ʻana. Aia lākou nā kalapona ʻAʻole mākou e ʻeli i ka mea e kōkua ai i ka hoʻomalu ʻana i ke kō koko, me ka fiber, a me nā polysaccharides non-starchy, no laila, ʻo ka millet ka palaoa holoʻokoʻa maikaʻi loa, ʻoi loa inā loaʻa iā ʻoe ka maʻi maʻi type 2.

Hoʻomaikaʻi i ke olakino digestive

ʻO nā millet ka waiwai i nā fiber meaʻai, hiki ke hoʻoheheʻe a hiki ʻole ke hoʻoheheʻe. ʻO ka fiber insoluble he prebiotic, ʻo ia hoʻi ke kākoʻo nei i ka bacteria maikaʻi i kou ʻōpū. Hoʻohui pū ka fiber i ka nui i ka poop, e kōkua ana e mālama mau iā ʻoe a e hōʻemi i kou pilikia o ka maʻi maʻi colon. 

Mālama i kou puʻuwai

Piha nā Millets i ka fiber soluble, kahi e paʻa ai ka momona i loko o kou ʻōpū a hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i kou koko. Hiki ke kōkua i ka hōʻemi ʻana i kou manawa atherosclerosis, a i ʻole ka maʻi puʻuwai. ʻO nā millet nā kumu magnesium maikaʻi, hiki ke pale i ka hāʻule o ka naʻau.

Hoʻoikaika i ka anti-aging 

ʻO ka hana ʻana o kou kino i nā kōpaʻa he kumu nui ia i kou mau makahiki. Ua piha nā Millets i nā tannins, phytates, a me nā phenols e kōkua i ka pale ʻana i kou mau cell mai ka pōʻino a me nā maʻi e like me ke koko kiʻekiʻe, ka maʻi diabetes, a me ka cholesterol kiʻekiʻe. 

Hoʻokumu i nā pūnaewele olakino

He kumu maikaʻi loa ʻo Finger Millet i nā huaora B, kahi mea e hana ai i nā mea āpau mai ka hana lolo a hiki i ka mahele cell olakino. Pono ʻoe i ka huaora B9, ʻike ʻia hoʻi folate, e hoʻohua i ke koko ʻulaʻula olakino.

Xiaomi 2.5kg

Mea ʻai Millet

He waiwai ʻo Millet i ka protein a me ka calcium a ʻoi aku ka nui o nā waikawa amino koʻikoʻi ma mua o ka hapa nui o nā cereals. 

He kumu maikaʻi nō hoʻi ia o:

• Vitamina A
• Huaola B
• Phosphorus
• Potauma
• ʻO nā antioxidants
• Niakina
• hao

Nā meaʻai no kēlā me kēia lawelawe

Aia i loko o ka hapahā kīʻaha o ka millet maloʻo:

• Kalori: 189
• ʻO ka protein: 5.5 grams
• Ka momona: 2 grams
• Kālepa: 36.5 grams
• Huila: 4.25 grams
• ʻO ke kō: emi iho ma mua o 1 gram
• Sodium: 2.5 milligrams

Ka nui o nā ʻāpana 

E like me nā kīʻaha ʻē aʻe, e like me ka palaoa a i ʻole ke kulina, ʻaʻole ʻo ka millet kahi meaʻai haʻahaʻa-calorie, no laila e ʻai ʻia me ka maʻalahi. Hoʻokahi kīʻaha o ka millet moʻa ma kahi o 1 kīʻaha. Hoʻonui ka Millet i ka wā e kuke ai, no laila e noʻonoʻo i ka nui o kāu lawelawe ʻana. 

Pehea e kuke ai i ka Millet

Hiki iā ʻoe ke kūʻai i ka millet ma nā hale kūʻai, nā hale kūʻai meaʻai olakino, a me ka pūnaewele. Ua kūʻai ʻia me ka maloʻo, ʻūhū, a i ʻole ka lepo palaoa.

Hiki ke kuke ʻia ka millet maloʻo e like me ka couscous a i ʻole quinoa. ʻO ka palaoa Millet kahi pani maikaʻi no ka palaoa holoʻokoʻa. Hiki iā ʻoe ke ʻai i ka millet puffed ma ke ʻano he ʻai ʻai a hoʻohana paha ia ma kahi o ka palaoa laiki puffed. 

No ka kuke ʻana i ka millet, hoʻohui i 2 kīʻaha wai a me 1 kīʻaha millet i loko o ka ipu liʻiliʻi. E lawe mai i ka hui ʻana i kahi ʻeha, a laila e hoʻemi i ka wela a hoʻokuʻu ʻia me kahi poʻi ma kahi o 15 mau minuke (a i ʻole a hiki i ka millet ke komo i ka hapa nui o ka wai). Wehe i ka ipu mai ka wela a waiho no 10 mau minuke me ke poʻi a hiki i ka manawa e komo ai ka millet i ka wai i koe. 

E hoʻomoʻa i nā kīʻaha i ka wai no kekahi mau hola ma mua o ka kuke ʻana iā lākou. E kōkua kēia i ka hoʻohaʻahaʻa ʻana i kekahi o ka palaoa ' phytic acid, hiki iā ʻoe ke hoʻohaʻahaʻa i ka hiki ke komo i kekahi mau meaʻai. No ka ʻono o ka nutti, e hoʻomoʻa i ka millet i loko o ka ipu no kekahi mau minuke ma mua o ka kuke ʻana. 

E ho'āʻo i kēia mau manaʻo no ka hoʻohui ʻana i ka millet i kāu meaʻai:

• E kālua i ka palaoa me ka palaoa millet.
• E ho'āʻo i ka millet a me ka mushroom risotto.
• E hoʻohana i ka millet e hoʻopiha ai i ka eggplant i hoʻopiha ʻia.
• E hoʻohui i ka palaoa millet i loko o kahi hui o nā waffles.
• ʻAi ʻai ma ka puffed millet ma kahi o popcorn.
• E hoʻohui i ka millet toasted no ka crunch i kāu salakeke.
• E hana i ka millet curry a i ʻole stew.