Nui nā kauka olakino e ʻōlelo mai iā mākou e hoʻomaka i ko mākou lā me ka ʻaina kakahiaka. Kokoke mākou e hilinaʻi i nā meaʻai e like me ka palaoa a i ʻole ka laiki e like me ka cereals kakahiaka. Akā, ʻoi aku ka waiwai o ka ʻike meaʻai millet i hiki iā lākou ke hāpai i kahi koho olakino no kāu ʻaina kakahiaka. ʻAʻole wale no ka ʻaina kakahiaka, akā ke hōʻike nei lākou i ka hiki ke lilo i mea nui o nā meaʻai. Ma mua o ka kaulana nui o ka palaoa a me ka raiki, ʻo ka millet ka mea nui o kā mākou meaʻai. Akā, ʻo ka ʻoluʻolu, nā hoʻolālā kūʻai aku, a me ka ʻono i hopu i ko lākou kūlana lei aliʻi, a ua lilo ka palaoa a me ka raiki i inoa ʻohana no nā kīʻaha kumu. Akā i kēia mau makahiki i hala iho nei, ke hoʻi hou nei ka millet i ko lākou kūlana no ka mea ua aʻo maikaʻi ka nui o mākou i nā pono millet a hoʻokomo iā lākou i kā mākou meaʻai i kēlā me kēia lā. Inā ʻoe ma kekahi ʻaoʻao a ke hoʻomaka nei, e aʻo i nā kumu 5 kiʻekiʻe e kali ʻole ai ʻoe e hoʻokomo iā lākou i kāu pakuhi meaʻai i kēlā me kēia lā!

He aha nā Millets?

Milets he mau mea kanu hua liʻiliʻi, no ka ʻohana mauʻu ʻo Poaceae. ʻO ʻApelika a me ʻAsia ka mea hana nui i nā ʻano millet. Ua kaulana lākou i kēia lā ma muli o kā lākou hiʻohiʻona maʻalahi. Manaʻo ka nui o nā meaʻai i ka ʻai ʻana i ka millet ma ke ʻano he kīʻaha kakahiaka e hoʻomaka ai ka lā. Hiki ke ola nā millet i ka wā ʻino a me nā kūlana lepo, no laila e hoʻohui lākou i ka liʻiliʻi o ka lilo no ka poʻe mahiʻai. E nānā, pehea nā pōmaikaʻi millet ʻaʻole i kaupalena wale ʻia i ke olakino akā ʻoi aku ka waiwai! Hiki ke ulu maikaʻi nā millet ma nā wahi maloʻo a me ka lepo me ka momona momona. ʻO ia ke kumu i kapa ʻia ai lākou ʻo nā mea kanu ʻano ʻano.

ʻO wai nā Millets i kaulana loa?

Aia ma mua o 20 mau ʻano millet akā he kakaikahi wale nō o lākou i hoʻohana nui ʻia. Hoʻopiha ʻia lākou a pau i nā meaʻai a me nā mea ola olakino. Ma muli o ko lākou ʻono, loaʻa, a me ka ʻike ʻia, ua kaupalena ʻia ka kaulana o ka millet i kekahi o lākou. Eia kekahi o nā millet i ʻai ʻia ma ka honua holoʻokoʻa:

Xiaomi 2.5kg

He aha nā kumu nui 5 e ʻai ai i ka Millet i kēlā me kēia lā?

Hoʻohui ʻo Millets i kahi ʻano meaʻai-nui a hāʻawi i nā kumu he nui e hoʻokomo iā lākou i ka meaʻai i kēlā me kēia lā. No ka papa inoa ʻana, e haʻi mākou i ka 5 kiʻekiʻe o lākou:

1. ʻAi maʻalahi

He nui ka poʻe o mākou e ʻeha nei i ka constipation, bloating, a me nā pilikia pili i ka ʻai ʻana ma muli o ko mākou ʻano o ka nohona. Inā helu ʻoe i nā pono olakino o ka millets, a laila hele mai ka hoʻomaikaʻi maikaʻi ʻana i ke kūlana kiʻekiʻe. ʻO kēia no ka mea ua manaʻo ʻia nā millet he hale mana o nā fiber meaʻai, hiki ke hoʻoheheʻe a hiki ʻole ke hoʻoheheʻe. ʻO ka maʻiʻo fiber insoluble, i ʻike ʻia he prebiotic, kōkua i ka bacteria maikaʻi i loko o ka ʻōnaehana digestive kanaka. Hiki iā ia ke kōkua i ka hoʻohui ʻana i ka nui i ka stool a hoʻopau i nā pilikia digestion e like me ka cramping, flatulence, a me ka hana maʻamau.

2. Kōkua i ka hoʻokele kaumaha

Hana lākou i ka millet i hoa meaʻai inā ua kau ʻoe i kahi huakaʻi hoʻemi kaumaha. Kahaha? Hoʻonui ʻia ʻo Millets me ka fiber me nā pūhui bioactive e alakaʻi ai iā mākou i ka piha no ka manawa lōʻihi. Hiki i kēia manaʻo lōʻihi o ka piha ke paʻi i ka makemake waena a me ka ʻai ʻana i hiki ke hopena i ka uhi ʻana i ke kaumaha keu. Eia kekahi, ʻo ka lawe ʻana i ka millet he haʻahaʻa haʻahaʻa i loko o nā calorie a me ka gluten-free, hoʻolilo iā lākou i meaʻai maikaʻi loa no ka pohō kaumaha. Hoʻonui ka protein i ka millet i kahi koho maikaʻi no ka ʻaina kakahiaka e hiki ke hopena i ka hōʻiliʻili haʻahaʻa o ka momona, hoʻoikaika i kou lā, a hoʻomaikaʻi i kāu ʻāpana digestive e loaʻa ai nā helu hoʻemi paona.

3. Mālama i nā pae kō koko

Ke ʻimi nei i nā pono olakino o ka millet, manaʻo paha ka poʻe e loaʻa ana i ka pae kōpaʻa koko ʻole he maikaʻi ka millet no ka maʻi diabetes? ʻAe ka pane, akā, he meaʻai kūpono lākou no lākou! ʻO nā kīʻaha e like me ka palaoa a me ka raiki, ma muli o ko lākou kiʻekiʻe glycemic index, hana lākou i ka palaoa kūpono ʻole no ka hoʻohana ʻana i kēlā me kēia lā. ʻO nā hiʻohiʻona kiʻekiʻe a me ka GI haʻahaʻa o ka millet e alakaʻi i ka mālama ʻana i ke kiʻekiʻe o ke kō koko a hoʻohaʻahaʻa i nā hōʻailona maʻi diabetes. ʻO nā millet e like me ka pearl millet i ʻike maikaʻi ʻia no ka hoʻonui ʻana i ka naʻau o ka insulin a me ka hoʻohaʻahaʻa ʻana i nā pae triglycerides. ʻO ka hui pū ʻana, lilo ka millet i koho kūpono no ka mālama ʻana i ka maʻi diabetes.

4. Hiki ke paio i na ma'i ma'i ma'i

Hoʻopili ʻia ka ʻikepili meaʻai Millets i nā micronutrients i hoʻonui ʻia e like me ka magnesium, phosphorous, niacin, zinc, a me serotonin e kōkua i ka lawe ʻana i kahi hopena hōʻoluʻolu i kou ʻano. Nui nā millets e like me ka bajra a me ka jawar i ʻōlelo ʻia i ka meaʻai maʻi maʻi maʻi ma muli o kā lākou hāʻawi ʻana i ke kāohi ʻana i ka ulu ʻana o nā maʻi maʻi maʻi i loko o ke kino o ke kanaka. Eia kekahi, ʻo nā millets kahi kumu mana o nā phytochemical e hōʻike ana i nā hopena antiproliferative a hoʻolōʻihi i ka hoʻokumu ʻana a me ka hoʻomohala ʻana o nā maʻi maʻi maʻi i loko o ke kolonā, ka umauma, a me ka ate me ka ʻole o ka hoʻopilikia ʻana i nā cell maʻamau.

5. Maikaʻi no ke ola kino

ʻO ka hoʻohana mau ʻana i ka millet e hoʻemi nui i nā pae triglyceride i ke kino. ʻO nā antioxidants e like me beta-glucans, flavonoids, tannins, anthocyanidins, a me nā mea ʻē aʻe he mea kōkua nui i ka hana ʻana i ke koko i hiki ke pale maikaʻi ʻia ka platelet clumping e hōʻemi i nā pilikia o ka sunstroke a me ka maʻi coronary artery.

ʻOi aku ka maikaʻi o ka ʻai a ko mākou mau kūpuna a piha i nā meaʻai ʻoiai ʻaʻole lākou i ʻike nui e pili ana i ke olakino quotient, nā meaʻai ʻai, nā calorie, a me nā ʻano hoʻoikaika kino a pau. Ua hoʻohana ʻia nā millet i ka hapa nui o kā lākou ʻai a me nā kīʻaha e like me ka millet porridge, ka palaoa millet i hoʻohana ʻia e hoʻopau i kā lākou ʻai. E hahai kākou i ke ala o ko kākou kūpuna a e hoʻōla hou i ko kākou ola kino. E koho i ka palaoa wili ulu wale mai iā mākou e hoʻokomo i ka meaʻai o ka millet i kāu ʻai i kēlā me kēia lā. E hoʻoikaika iā ʻoe iho me kā mākou mau huahana millet a hoʻolaʻa hou iā ʻoe iho ma ka loaʻa ʻana o nā pono millet kupaianaha!