E noʻonoʻo paha ka hapa nui o ka poʻe he aha millet ʻo ia a no ke aha ʻoe e ʻai ai.

He meaʻai nui ia i hoʻihoʻi hou i kona wahi i nā meaʻai a ka hapa nui o ka poʻe olakino. Ma waho aʻe o ka gluten-free, maikaʻi nā millets no kou olakino a hiki ke kōkua i ka pohō kaumaha. ʻO kēlā me kēia mea hoʻoikaika kino e hōʻoia i ka nani pono o ka ai ana i ka millet.

ʻAʻohe maloʻo a mālama haʻahaʻa, ʻo ka millet ka palaoa. ʻOiai ua hoʻohana pinepine ʻia ʻo ia ma ke ʻano he hānai pipi, makemake nui ka poʻe i kāna mau pono olakino e ulu nei. Loaʻa kēia ma muli o ka nui o nā pono olakino a me ka versatility i ka kuke ʻana. Hele mai nā Millets i nā ʻano like ʻole, kēlā me kēia me kahi pūʻulu kūʻokoʻa o nā pono olakino. E kūkākūkā kākou i nā pono olakino o ka hoʻohui ʻana i nā millet India i kā mākou ʻai.

Nui nā ʻano Millet

ʻElua mau ʻano nui o nā millet, i helu ʻia ma lalo nei a loaʻa nā ʻano mele like ʻole:

1) ʻO nā hua maʻalahi

ʻO nā kīʻaha ʻōlohelohe, e like me Ragi, Jowar, a me Bajra, he mau millet me ka ʻole o ko lākou mau ʻaʻahu husky paʻakikī. ʻAʻole pono e hana ʻia kēia mau millet ma hope o ka ʻohi ʻana. Ma hope o ka hoʻomaʻemaʻe ʻana, mākaukau lākou no ka ʻai ʻana. Ke ulu nui nei kēia mau millet i kēia manawa.

2) Nā Huaʻai Huke

ʻO Foxtail, liʻiliʻi, a me Kodo millet i hoʻokomo ʻia i loko o kēia ʻai lua. Loaʻa i kēia mau ʻano ʻano kahi ʻaʻahu hua ʻaʻole pono e wehe ʻia ma mua o ka ʻai ʻana.

Nā pono olakino o ka millet

Eia kekahi o nā mea maikaʻi o ka millet, ʻo ia hoʻi ka phosphorus, magnesium, copper, a me ka manganese. Hiki i kēia mau meaʻai ke hoʻonui i nā pae meaʻai i kāu meaʻai a hoʻihoʻi hou i kāu kaulike meaʻai.

1) Hoʻonui i ka ʻōnaehana Digestive

ʻO ka fiber i loaʻa i loko o ka millet e kōkua i ka hoʻoponopono ʻana i nā maʻamau o ka ʻōpū a paipai i ka ʻōnaehana digestive olakino. Eia kekahi, loaʻa iā ia nā hiʻohiʻona prebiotic e hāpai i ka ulu ʻana o ka bacteria probiotic i ka microbiome. Hāʻawi kēia i nā pono olakino e hoʻoikaika ai i ka ʻōnaehana digestive a me ka ʻōnaehana immune holoʻokoʻa.

No ka poʻe me ka maʻi celiac a i ʻole ka gluten intolerance, he kumu hilinaʻi ia no ka mea ʻaʻohe gluten. ʻO kēia ʻano huaʻai-nui, i hoʻopiha ʻia me ka protein a me ka fiber, palekana no nā mea a pau e ʻai.

2) Kōkua i ka mālama ʻana i ka hana naʻau olakino

ʻO Magnesium, kahi meaʻai i loaʻa i ka millet, kōkua i ka hoʻoponopono ʻana i ka hana o ka naʻau. Hiki i ka ʻai ʻana i ka millet ke hoʻonui i nā pae o ka waika arachidonic, kahi momona momona polyunsaturated i hōʻike ʻia e pale i nā ʻiʻo cardiovascular.

ʻO Niacin, ka mea i kapa ʻia ʻo ka vitamina B3, kahi mea ʻē aʻe i ka millet. Kōkua kēia huaora i ka hōʻemi ʻana i kekahi mau mea pilikia o ka maʻi cardiovascular, me ka cholesterol kiʻekiʻe a me nā pae triglyceride.

3) Hoʻonui i ka manaʻo

ʻO Tryptophan, he amino acid e kōkua i ka hoʻokiʻekiʻe ʻana i ke ʻano, he nui i ka millet. ʻO nā meaʻai kiʻekiʻe i ka millet, aia ka tryptophan, hiki ke hoʻohaʻahaʻa i nā hōʻailona o ka hopohopo a me ke kaumaha.

4) Kōkua i ka lohi ʻana i ka ulu ʻana o ka maʻi diabetes

ʻO nā pono olakino o ka millet hoʻi e hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2. Eia kekahi, kōkua ia i ka poʻe maʻi maʻi e hoʻokele i ko lākou pae glucose koko. Hiki i ka hoʻonui ʻana o Adiponectin ke hoʻomaikaʻi i ka ʻike insulin.

5) Kōkua i ka mālama ʻana i ka momona

He meaʻai maikaʻi ʻo Millets no ka pohō kaumaha no ka mea haʻahaʻa lākou i nā calorie. He mea maikaʻi ia no ka poʻe makemake e lilo i ke kaumaha a me ka poʻe e hopohopo nei i ko lākou olakino. Hiki iā lākou ke mālama i ko lākou pae ikehu a puni ka lā me ka ʻole e ʻai mau i mea e hoʻonui ai.

I ka hoʻohālikelike ʻana i nā kalapona ʻē aʻe, ʻoi aku ka piha o ka ʻai millet. Mālama lākou iā ʻoe e ʻoi aku ka lōʻihi o ka piha ʻana no ka mea e lōʻihi ka manawa e decompose a komo i loko o kou kino.

6) Hoʻoikaika i ka ʻōnaehana pale

Pono ka ʻai ʻana i ka protein no ka ulu ʻana o ka ʻōnaehana pale. Hiki ke kōkua ʻia ko mākou ulu a me ka ikaika no nā ʻōnaehana pale ʻoi aku ka maikaʻi e ka protein millet. ʻO ka ʻōnaehana pale ʻoi aku ka ikaika e hōʻemi i ka loaʻa ʻana o ka maʻi.

Xiaomi 2.5kg

7) Hoʻokuʻu i ke kaumaha oxidizing

Loaʻa i ka Millet nā antioxidants e hiki ke mālama i kou kino e pale aku i ke koʻikoʻi oxidative, ka mea i manaʻo nui ʻia i ka maʻi mau a me ka ʻelemakule. ʻO nā maʻi lōʻihi e like me nā maʻi neurological, arthritis, a me ka maʻi maʻi maʻi hiki ʻole ke ulu ma muli o nā antioxidants. He kiʻekiʻe kēia meaʻai i nā antioxidants a hiki ke pale aku i ke koʻikoʻi oxidative, he hopena maikaʻi ʻole i ka hana cognitive. Ua manaʻo ʻia ʻo ka ʻai ʻana i ka palaoa millet e hōʻemi i ka pōʻino oxidative i ka hippocampus a pale i ka hoʻomaka ʻana o ka maʻi o Alzheimer.

Nā Millet ʻokoʻa

ʻOiai ka hāʻule ʻana o nā millet a pau ma lalo o ka ʻohana Poaceae, ʻokoʻa lākou ma ke ʻano o ke kala, ke ʻano, nā ʻano, a me ka haku mele. Aia ma mua o 20 mau ʻokoʻa ʻano millet, akā ʻo kēia kekahi o nā mea maʻamau, me nā pono olakino millet ʻē aʻe.

1) Foxtail millet

ʻO Foxtail millet, i kapa ʻia ʻo Kangni a i ʻole Kakum ma India, He mau kalapona maikaʻi kona e kōkua ai i ka mālama ʻana i ke kō koko. ʻO kāna mea hao a me ka calcium e kōkua pū i ka hoʻoikaika ʻana i nā mīkini pale. Eia kekahi, loaʻa i ka foxtail millet ka maikaʻi i ka mālama ʻana i nā pae cholesterol koko a me ka hoʻonui ʻana i nā pae o HDL i ke kino.

2) Millet manamana lima

ʻO ka inoa ʻē aʻe o ka manamana lima he ragi. Hoʻohana ʻia ia ma ke ʻano he ʻoi aku ka maikaʻi o nā cereals i hana ʻia me ka palaoa a me ka raiki. Ma waho aʻe o ka gluten-free, ʻoi aku ka kiʻekiʻe o kēia meaʻai protein millet i ka meaʻai meaʻai. Hiki iā Ragi ke kōkua i ka hoʻonui ʻana i ka noʻonoʻo o nā keiki.

3) Momi Millet

ʻO ka protein, ka fiber, ka hao, ka calcium, a me ka magnesium aia i loko o ka meaʻai millet i hoʻouka ʻia e bajra. E ʻai mau i ka millet momi no ka pale ʻana i ka maʻi diabetes type II.

4) Buckwheat

ʻO Buckwheat ka palaoa maikaʻi loa e ʻai inā makemake ʻoe e lilo i ke kaumaha. Hoʻohaʻahaʻa ia i ka cholesterol a hoʻomaikaʻi i ka hoʻoikaika kino cardiovascular, e lilo ia i meaʻai kūpono no ka poʻe maʻi maʻi. Eia kekahi, kōkua ka buckwheat i ka pale ʻana i nā maʻi e like me ka maʻi maʻi umauma, ka hānō nui, a me ka cholelithiasis.

5) Mini-millet

ʻO ka millet liʻiliʻi kahi koho maikaʻi no ka poʻe e nānā ana e lilo i ke kaumaha no ka mea hāʻawi pū kekahi i nā pono olakino maikaʻi. Me kēia millet, hiki ke hoʻololi maʻalahi i ka laiki no kahi koho maikaʻi aʻe. He waiwai ia i ka fiber a loaʻa nā ʻano minerala like ʻole, me ka calcium, potassium, zinc, a me ka hao. Loaʻa iā ia ka huaora B, ka mea e hāʻawi i ka waiwai waiwai i kou olakino a hana ma ke ʻano he antioxidant i kou kino.

Pehea i hoomakaukauia ai ka millet?

He mea maʻalahi ka hoʻomākaukau ʻana i ka millet. Eia kahi ala maʻalahi e hoʻomākaukau ai i ka millet:

Nā mea hoʻohui:

1 kīʻaha millet

2 kīʻaha o ka hupa a i ʻole ka wai (E ʻono) paʻakai

Nā kuhikuhi:

1) Pono e holoi ʻia ka millet ma o ka hoʻokomo ʻana i loko o kahi kānana mesh maikaʻi a me ka wai kahe ma luna o laila e hoʻopau i nā haumia.

2) Hiki ke hoʻomaikaʻi ʻia ka ʻono o ka millet ma ka hoʻomoʻa ʻana iā ia ma mua o ka kuke ʻana. Hoʻohuiʻia ka millet i holoiʻia i kahi skillet wela a maloʻo ma luna o ka wela wela. No kekahi mau minuke, e hoʻoulu mau a hiki i ka wā e honi maikaʻi ai a lilo i ʻeleʻele gula.

3) E kuke i ka millet: No ka hoʻomākaukau ʻana i ka millet, e lawe mai i ka wai a i ʻole ka hupa i kahi ʻeha i loko o kahi ipu liʻiliʻi. Ke hoʻolapalapa ka wai, e hoʻohui i ka millet a me ka paʻakai, a laila hoʻemi i ka wela. No 20 a 25 mau minuke, a i ʻole a palupalu ka millet, e uhi i ka ipuhao me kahi poʻi a waiho i ka ʻū. Hiki iā ʻoe ke hoʻāʻo i ka hana ʻana o kekahi mau kīʻaha ma ka ʻono ʻana iā lākou.

4) ʻO Fluff a hoʻomaha: Ma hope o ka hoʻomoʻa ʻana o ka millet, e wehe i ka ipuhao mai ka wela a waiho i ka uhi no ʻelima mau minuke. ʻO kēia ka mea e hiki ai i ka millet ke komo i nā wai e waiho mau ana a lilo i ʻoi aku ka fluffier.

5) E lawelawe: No ka lawelawe ʻana, e hoʻokaʻawale i nā hua o ka millet me kahi ʻōpala. Hiki ke hoʻohana ʻia ʻo Millet ma ke ʻano he kumu a i ʻole ka ʻaoʻao ʻaoʻao e like me ka laiki a i ʻole couscous, a i hoʻohana ʻia ma ke ʻano he kumu no nā salads, stews, a i ʻole nā ​​mea hoʻoulu.

Ka hopena

Hāʻawi nā ʻano meaʻai e like me ka millet i kahi ʻano maikaʻi o ke olakino. Kue i ka mahi laiki a me ka palaoa. mahi millet hiki ke hoʻomau. ʻO nā pōmaikaʻi o kēia ʻano meaʻai i ko mākou kino, ʻo ia ka hoʻomaikaʻi ʻana i ka pale ʻana, ka pale ʻana i nā maʻi, a me ka hoʻemi ʻana i ke kaumaha. ʻOi aku ka lōʻihi o ka millet i ka ʻeli ʻana o ke kino, ʻo ia ka mea e hoʻonui ai iā mākou no ka lōʻihi.

Nui nā ala e hoʻokomo ai i ka millet i kāu meaʻai. He nui nā noi meaʻai i kēia ʻano meaʻai i nā kīʻaha like ʻole. Hiki ke hoʻohana ʻia ma kahi o nā cereals ʻē aʻe e hana i ka porridge a i ʻole e hoʻohui i nā kīʻaha kīʻaha. No laila e hoʻokomo i kēia superfood i kāu meaʻai mau a nānā i nā loli maikaʻi e hana ai i kou ola.