ʻŌlelo Hawaiʻi
Milets he ʻano ʻano like ʻole o nā mauʻu liʻiliʻi i hua ʻia, piha piha a puni ka honua i mea kanu cereal no ka meaʻai a me ka meaʻai. ʻO ka hapa nui o nā ʻano mea i kapa ʻia ʻo ka millets no ke kaiāulu Pinaceae, akā no kekahi ʻano ʻauhau ʻē aʻe kekahi.
I ka hihia o ka meaʻai meaʻai o nā ʻano like ʻole o Millets e lilo i kumu kūpono o ka protein, micronutrients a me nā phytochemicals. Hoʻopili ia i ka 65-75% carbohydrates, 2-5% momona, 15-20% meaʻai fiber a me 7-12% protein. ʻOi aku ka olakino o ka ʻakika amino koʻikoʻi o ka protein millet ma mua o nā cereals like ʻole e like me ka maile. He liʻiliʻi ka liʻiliʻi o nā prolamin i hoʻopaʻa ʻia i loko o nā millet, ʻo ia paha kekahi kumu e hoʻonui ai i ka digestibility o nā protein millet. E like me nā protein cereal, he kumu maikaʻi ʻole ka lysine o nā protein millet, akā hoʻopiha maikaʻi lākou me nā mea kanu momona lysine (leguminous) a me nā protein holoholona e hana ana i nā composite kaulike kūpono o ka waiwai olaola kiʻekiʻe. ʻOi aku ka momona o nā millet i ka hoʻohālikelike ʻana i nā cereals maikaʻi. ʻO nā millet liʻiliʻi kahi kumu maikaʻi o ka phosphorous a me ka hao. Hāʻawi ʻo Millets i ka hana antioxidant me nā phytates, polyphenols, tannins, anthocyanins, phytosterols a me pinacosanols aia i loko o ia mea he kuleana koʻikoʻi i ka ʻelemakule a me nā maʻi metabolic. Loaʻa i nā millet nā hana antioxidant kiʻekiʻe.
Momi Millet (Bajra) Loaʻa i ka millet ka nui o nā protein (12-16%) a me nā lipids (4-6%). Loaʻa iā ia he 11.5% o ka fiber dietary. No ka ho'ēmiʻana i ka pilikia o ka maʻiʻeha o ka'ōpū, pono e piʻi ka manawa transit o ka meaʻai i loko o ka'ōpū. ʻOi aku ka kiʻekiʻe o ka niacin i loko o ka millet momi ma mua o nā cereals ʻē aʻe. Aia pū kekahi i ka folicate, magnesium, iron, copper, zinc a me nā huaora E a me B- complex. Loaʻa iā ia ka ikehu kiʻekiʻe e hoʻohālikelike ʻia me nā millet ʻē aʻe. He waiwai nō hoʻi ia i ka calcium a me nā momona momona ʻole i maikaʻi no ke olakino.
Millet Manalima (Ragi) ʻO ka millet manamana ke kumu waiwai nui o ka calcium (300-350 mg / 100g) ʻO Ragi ka mea kiʻekiʻe loa o ka mineral. Loaʻa iā ia nā pae haʻahaʻa o ka protein (6-8%) a me ka momona (1.5-2%) ʻokoʻa nā protein millet manamana lima no ka nui o ka sulfur waiwai amino acid. Loaʻa i nā ʻano meaʻai maikaʻi loa ka malt a ʻike nui ʻia no ka hoʻohana ʻana i nā meaʻai weaning. Loaʻa iā ia ka hana antioxidant kiʻekiʻe.
Sorghum (Jowar) ʻO ka hapa nui o ka protein sorghum ka prolamin (kaffirin) nona kahi hiʻohiʻona kūʻokoʻa o ka hoʻohaʻahaʻa ʻana i ka digestibility ma ka kuke ʻana i mea e pono ai ke olakino no kekahi mau hui meaʻai. ʻOi aku ka liʻiliʻi o nā protein Sorghum i ka kuke ʻana ma mua o nā protein cereal ʻē aʻe, a he pōmaikaʻi paha ia no kekahi mau pūʻulu meaʻai. He waiwai ia i ka protein, fiber, thiamine, riboflavin, folic acid, a me ka carotene. He waiwai ia i ka potassium, phosphorus a me ka calcium me ka nui o ka hao, zinc a me ka sodium.
Foxtail Millet (Kakum) He kiʻekiʻe i ka carbohydrate. He papalua ka nui o ka protein i hoʻohālikelike ʻia me ka laiki. Loaʻa iā ia nā minerale e like me ke keleawe a me ka hao. Hāʻawi ia i ka nui o nā meaʻai, loaʻa kahi ʻono nutty ʻono a manaʻo ʻia ʻo ia kekahi o nā ʻano meaʻai ʻoi loa a ʻaʻole maʻi.
Code Millet Loaʻa iā ia ka protein kiʻekiʻe (11%), ka momona haʻahaʻa (4.2%) a me ke kiʻekiʻe o ka fiber (14.3%). He waiwai ʻo Kodo millet i nā huaora B ʻoi aku ka niacin, pyridoxin a me ka folic acid a me nā minerale e like me ka calcium, ka hao. , potassium, magnesium a me ka zinc. Loaʻa iā ia ka nui o ka lecithin a he mea maikaʻi loa ia no ka hoʻoikaika ʻana i ka ʻōnaehana nerve.
ʻAʻohe gluten-free, ʻai nui a waiwai i ka fiber meaʻai. Nui lākou i nā micronutrients, e like me ka calcium, ka hao, ka phosphorus, a me nā mea ʻē aʻe. He haʻahaʻa lākou i ka Glycemic Index (GI) no laila ʻaʻole ia e hoʻonui nui i ke kō koko. Pono e lilo ʻo Millets i mea nui o kā mākou meaʻai i kēlā me kēia lā. ʻO ka fiber dietary i loko o nā millets he waiwai hoʻoheheʻe a hoʻonui i ka wai. Hoʻonui ia i ka manawa transit o ka meaʻai i loko o ka ʻōpū e kōkua ana i ka hōʻemi ʻana i ka maʻi o ka maʻi ʻōpū a hana ʻo ia ma ke ʻano he detoxifying i ke kino.
ʻO nā millet he anti acidic a me ka gluten free, kōkua ia e pale i ka maʻi diabetes type 2. He mea pono i ka hoemi i ke koko. Hoʻemi i ka pilikia o nā maʻi ʻōpū e like me ka maʻi ʻōpū a i ʻole ka maʻi maʻi colon. Hoʻopau i nā pilikia e like me ka constipation, ka nui o ke kinoea, ka bloating a me ka cramping. Hana ʻo Millet ma ke ʻano he probiotic hānai micro flora i ko mākou kaiaola loko.
Hale mana o ka meaʻai: ʻO ka Millet ka waiwai i nā minerala a me nā meaʻai meaʻai i kūkulu ʻia e nā mea kanu ʻano phyto-nutrients. ʻO ka phytonutrient koʻikoʻi e like me nā lignans i loaʻa i nā millet e kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi puʻuwai. ʻO nā millets he waiwai nui i ka fiber insoluble a kōkua i ka hoʻoemi maikaʻi ʻana, a ua ʻike ʻia hoʻi no kā lākou mau waiwai anti-cancer. ʻAʻole waiwai ʻo Foxtail millets i ka magnesium e kōkua ai i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke koko, he kiʻekiʻe nō hoʻi lākou i ka hao a me ka calcium e kōkua i ka hoʻonui ʻana i nā pae palekana. ʻO Sorghum, ma ka ʻaoʻao ʻē aʻe, he ʻano ʻano gluten-free o nā millet i pono no ka poʻe i loaʻa i ka maʻi celiac. ʻO ka holoʻokoʻa, ʻo nā millets nā meaʻai meaʻai liʻiliʻi i piha i ka mana a he mea pono ia no ke ola olakino.
Ma ka pehu ʻana i nā hihia o ka momona, ka maʻi maʻi a me ka maʻi puʻuwai mua, ke piʻi koke nei ka ʻike olakino ma waena o nā kānaka. Pono e hana i nā koho meaʻai olakino, a no ka poʻe i ʻike, he hopena nui ka millet Ke loaʻa nei ka ʻāina ʻo Millets i mau koho olakino no ka poʻe e loaʻa ana i nā maʻi o ka nohona, ʻo ia ka maʻi diabetes, nā maʻi cardiovascular, nā maʻi ʻōpū a i ʻole nā allergies e pili ana i ka gluten. .