ʻO nā pono olakino 12 kiʻekiʻe o nā Millet

Inā hiki i ka millet ke hīmeni, e hīmeni ana lākou iā 'Lost in Time' na Celldweller. 

A ʻaʻole ʻo ia wale nō nā huaʻōlelo e hoʻolilo iā ia i mea ʻoliʻoli maikaʻi loa no ka millet i hala akā ʻo ke wikiō kahi e hele ai kahi dinosaur i ka wā i hala, i kēia manawa a me ka wā e hiki mai ana. 

No ke aha mai? ʻAe, aia kekahi manawa i ulu nui ʻia ka millet ma ke ʻano he meaʻai nui a he ʻāpana nui o ka moʻomeheu meaʻai kūloko. 

Akā ua nalowale lākou i ka manawa. 

I ka manawa i hilinaʻi ʻia no ka hāʻawi ʻana i nā meaʻai pono a me nā pono olakino, poina ʻia lākou a kūʻai ʻia aku no nā ʻano meaʻai 'maʻemaʻe' hou aʻe ma hope o ka Green Revolution. 

Ma Inia, he nui na ano millet e like me Jowar, Bajra, Ragi, Foxtail millets, Porso millet, etc. Oiai na kuaaina o India aole i poina loa i ka millet a me kona mau pono, ua nalowale o ke kulanakauhale o India i ka launa pu me keia mea ai nui loa. 

Akā, ua hoʻi mai lākou me ka pā me ka Ua hoʻolaha ʻo UN i ka makahiki 2023 ʻo ia ka International Year of Millets a mākaukau e hoʻomalu i ka wā e hiki mai ana. 

He aha nā ʻano ʻano Millet

Sorghum Millet

Momi Millet

Foxtail Millet

Manalima Millet

Fonio Millet

Brown luna Millet

Liilii Millet

Buckwheat Millet

Amaranth Millets

Kodo Millets

I kēia lā, e hoʻāʻo mākou e hoʻihoʻi i ka millet i kāu lumi kuke. E haʻi aku mākou iā ʻoe i nā pōmaikaʻi i hūnā ʻia i loko o kēia mau hua liʻiliʻi liʻiliʻi i aloha nui ʻia e ko mākou mau hanauna i hala. 

He aha nā pōmaikaʻi o ka millet?

Ma waho aʻe o ke kumukūʻai nui loa, loaʻa i ka millet kekahi mau pono olakino a me ke kaiapuni e hoʻohui maikaʻi ai i kāu meaʻai i kēlā me kēia lā. E nānā hoʻokahi iā lākou.  

1. Kākoʻo nā millet i ka ʻai ʻana 

Kākoʻo ʻo Millets i kāu ʻōnaehana digestive ma nā ʻano he nui 

1. Kiʻekiʻe i ka fiber: He kumu waiwai o Milets o ka fiber soluble a me ka mea hiki ole ke hoowahawaha, e hooikaika ana i ka hooulu ana i ke ola kino a pale i ka constipation.
2. Hoʻoponopono i ka neʻe ʻana o ka ʻōpū: ʻO ka nui o ka fiber i loko o ka millet e kōkua i ka hoʻoponopono ʻana i ka neʻe ʻana o ka ʻōpū a pale i nā maʻi digestive e like me ka irritable bowel syndrome.
3. Hoʻolaha ola kino: ʻO ka fiber i loko o ka millet e hana ma ke ʻano he prebiotic, e hoʻoikaika ana i ka ulu ʻana o ka bacteria maikaʻi i ka ʻōpū a hoʻomaikaʻi i ke olakino holoʻokoʻa.
4. Hoʻemi i ka mumū: Loaʻa i nā millet nā pūhui anti-inflammatory e hoʻemi ana i ka ʻāʻī i loko o ka ʻōpū a pale i nā maʻi maʻi e like me ka ʻeha a me ka mumū.
5. Hoʻomaʻamaʻa i ka ʻai ʻana: He maʻalahi ka ʻeli ʻana a ʻaʻole kumu pilikia ʻole o ka digestive e like me ka bloating, gas, a me ka cramping, i pili pinepine me ka gluten-containing grains.

ʻO ka hoʻokomo ʻana i ka millet i kāu meaʻai hiki ke kōkua i ke kākoʻo ʻana i ka hoʻoheheʻe olakino ma o ka hāʻawi ʻana i ka fiber pono, hoʻoikaika i ke olakino o ka ʻōpū, hōʻemi i ka mumū, a me ka hoʻomaʻamaʻa ʻana i ke kaʻina hana ʻai.

2. Kākoʻo nā Millets i kāu huakaʻi hoʻemi kaumaha

He haʻahaʻa haʻahaʻa glycemic index ʻo Millets e hōʻemi i ka pilikia o ka loaʻa ʻana o ke kaumaha. ʻO ka glycemic index he ʻōnaehana helu no ka meaʻai i loaʻa nā kaʻa a me ka wikiwiki o ko mākou kino e hoʻomoʻa iā lākou. ʻO ka haʻahaʻa ma ka pālākiō glycemic he mea kūpono ia no ka poʻe e hoʻāʻo nei e lilo i ke kaumaha. Hoʻoikaika ka fiber i loko o ka millet i ka manaʻo o ka piha a kōkua iā ʻoe e hōʻemi i kāu ʻai calorie holoʻokoʻa.

He haʻahaʻa nō hoʻi nā millet i nā calorie, a hāʻawi iā ʻoe i ka ikehu hoʻomau, e hōʻemi ana i ka likelihood o ʻoe, ka ʻai nui a me ka ʻai ʻana i nā meaʻai maikaʻi ʻole.

3. He waiwai lākou i nā meaʻai 

He waiwai nui ka millet no ka mea aia ka nui o nā huaora pono, nā minerala, a me nā antioxidants. ʻO kekahi mau meaʻai nui i loaʻa i ka millets penei:

1. ʻO nā minerala: He kiʻekiʻe nā millet i nā minela koʻikoʻi e like me ka magnesium, phosphorus, a me ka potassium, ka mea e hoʻoikaika ai i nā iwi ikaika, olakino o ka naʻau, a me ka hana aʻalolo a me ka ʻiʻo kūpono.
2. Huaola: He kumu maikaʻi ʻo Milets i nā huaora B-complex, me ka thiamine, niacin, a me ka folate, e kākoʻo ana i ka hana ikehu a me ke olakino holoʻokoʻa.
3. Polokina: He maikaʻi nā Millets ke kumu o ka mea kanu i hoʻokumu ʻia i ka protein, he mea nui ia no ke kūkulu ʻana a hoʻoponopono ʻana i nā ʻiʻo, a me ka mālama ʻana i ka nui o ka ʻiʻo.

4. Hoʻoikaika ka millet i ke olakino o ka naʻau 

Ma kahi haʻawina i alakaʻi ʻia e ka International Crops Research Institute no ka Semi-Arid Tropics (ICRISAT), ua ʻike ʻia ʻo ka ʻai ʻana i ka millet e hoʻemi i ka cholesterol ma 8%. 

Ua hōʻike pū ʻia ka haʻawina ʻo ka lipoprotein cholesterol haʻahaʻa haʻahaʻa a i ʻole ka cholesterol maikaʻi ʻole e like me kā mākou i ʻike maʻamau, ua hoʻemi ʻia e 10%. 

He kiʻekiʻe ʻo Millets i nā minela koʻikoʻi e like me ka magnesium, he mea nui ia no ka mālama ʻana i ke olakino o ka naʻau a me ka hoʻoponopono ʻana i ke koko. He kumu waiwai ʻo Millets o ka fiber soluble a hiki ʻole ke hoʻohaʻahaʻa i ka cholesterol a hoʻemi i ka pilikia o ka maʻi puʻuwai. 

5. Kōkua i ka hoʻoponopono ʻana i ke kō koko

Ua hōʻoia ka haʻawina ʻO ka ʻai ʻana i ka millet e kōkua i ka hōʻemi ʻana i ka glucose koko pae e 12-15%. I ka hoʻohālikelike ʻia me kāna mau hua o kēia wā e like me ka palaoa, ka maia, a me ka raiki; He haʻahaʻa ka helu Glycemic Index o ka millet 52.7. ʻO ia hoʻi, ua komo mālie ka millet i loko o ke kahe koko, e pale ana i ka piʻi wikiwiki ʻana o ke kō koko. Hiki iā ia ke hoʻohaʻahaʻa i ke kō koko a kōkua iā ʻoe e hōʻemi i kou kō koko a hiki i ka pae pre-diabetic mai ka pae maʻi diabetes.

6. He waiwai nā millet i nā antioxidants 

He a kumu maikaʻi o nā antioxidants. ʻO nā antioxidants nā pūhui e kōkua i ka pale ʻana i ke kino mai ka pōʻino mai nā radical manuahi. Hiki i kēia mau radical manuahi ke hoʻoulu i ke koʻikoʻi oxidative, kōkua i nā maʻi maʻi a hoʻoulu i ka wā ʻelemakule. ʻO kekahi o nā antioxidants i loaʻa i nā millets he polyphenols, flavonoids, a me nā carotenoids.

7. Kākoʻo i ke olakino iwi

 ʻO nā millet waiwai i nā minelala e like me ka calcium, iron, magnesium, manganese, zinc, copper, potassium and phosphorus, e hoʻoikaika i nā iwi ikaika. ʻO kekahi o nā ʻano millet, ʻo Finger millet a i ʻole Ragi, he 5-30 mau manawa ʻoi aku ka nui o ka calcium ma mua o nā ʻano meaʻai ʻē aʻe i koʻikoʻi no ke olakino iwi. 

8. ʻAʻole gluten-free nā Millets 

ʻO Gluten kahi ʻano protein i loaʻa i ka palaoa, ka bale, a me ka poʻe me ka gluten intolerance pono e pale i kēia mau kīʻaha. ʻAʻole pili nā Millets i kēia mau kīʻaha a ʻaʻole i loaʻa i ka gluten, e hoʻolilo iā lākou i kahi koho palekana a kūpono no nā poʻe me ka maʻi celiac a i ʻole ka gluten intolerance.

Inā ʻae ʻoe i ka gluten a hoʻomau ʻoe i ka ʻai ʻana i ka meaʻai glutenous, hiki iā ʻoe ke ʻike i kekahi mau pilikia digestive a loaʻa pū kekahi i ke kaumaha. 

9. Hoʻonui i ka ikehu a me ka palekana 

ʻO ka noho ʻana waiwai i nā meaʻai e like me ka Vitamin B1 a me nā minelala e like me ka hao a me ka magnesium, hoʻonui ka millet i ko mākou palekana a hāʻawi i ka ikaika i ke kino e hakakā ai i nā maʻi. He kumu nui ia o ka ikehu e hoʻoikaika i ka lā a pau. 

Hoʻonui ka millet i ka metabolism o ko mākou kino, hoʻonui i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū e kōkua i ko mākou kino e hakakā i nā maʻi i lawe ʻia i ka meaʻai a me nā maʻi maʻamau. 

10. Kākoʻo i ke olakino ʻili 

Inā ʻike ʻoe i kekahi mea e pili ana i ka mālama ʻili, ua lohe paha ʻoe niakina. ʻIke kaulana ʻo Niacin ʻo iacinamide a loaʻa i nā huahana mālama ʻili. Hoʻohana ia i nā wrinkles, mālama i ka huehue, hoʻolikelike i ka ʻili, a hoʻomaʻamaʻa i ka ʻili. 

ʻOiai ʻo kēia nā pōmaikaʻi olakino āpau e hāʻawi ʻia e nā millets, aia kekahi mau pōmaikaʻi hou aʻe, lawe mai kēia mau kīʻaha i ka honua. 

11. Ke kumu hoʻomau o ka meaʻai 

Wahi a ka A ME, Hiki i nā millets ke kōkua i ka hoʻoponopono ʻana i ka pilikia agrifood honua o ka hānai ʻana i ka heluna kanaka e ulu mau ana no ka mea he meaʻai lākou a me ke kumukūʻai. Hiki iā ia ke hoʻopau i ka pōloli ma ka honua, lilo i kumu waiwai no ka poʻe mahiʻai liʻiliʻi, hoʻokō i ka hoʻomohala hoʻomau, hoʻoikaika i nā mea olaola a hiki ke hoʻololi i ke aniau. 

12. Pili kaiapuni 

Pono ka millet i 70% ka liʻiliʻi o ka wai e ulu ai ma mua o ka laiki a e lawe i ka hapalua o ka manawa e ulu ai ke hoohalikeia me ka palaoa. Pono hoʻi ʻo 40% emi ka ikehu no ka hana ʻana. He mau mea kanu paakiki lakou a pela e hiki ai ke pale aku i na kulana o ka lewa nui loa. 

ʻO ka hoʻokomo ʻana i ka millet i kāu meaʻai he ala maʻalahi a ʻono e hāpai i ke olakino maikaʻi a me ka maikaʻi. Nui nā ala e hiki ai iā ʻoe ke hoʻokomo i kēia superfood i kāu ʻai i kēlā me kēia lā. ʻO ka maʻalahi ka hoʻohui ʻana i ka palaoa multi-millet i kāu palaoa maʻamau a hauʻoli i nā pono o kēia cereal momona. 

ʻAʻohe gluten, kōkua i ka hōʻemi a me ka mālama ʻana i ke kaumaha, hāʻawi i nā pono olakino he nui a kākoʻo ʻia e United Nations no kāna kuleana koʻikoʻi i ka ʻōnaehana meaʻai. Inā ʻaʻole pono kēia e hoʻōho i ka millet, he aha? 

Ke ʻimi nei i kahi ala kūpono e hoʻohui i ka millet i kāu meaʻai me ka ʻole o ka haʻalele ʻana i kāu chapatis a me nā dosas punahele? E hoao i ka Hui-Millet nui i kēia lā. E kiʻi i ka mana o 5 millets i kēlā me kēia nahu me ka ʻole o ka hoʻoikaika ʻana. E hoʻohui wale i 1 kīʻaha o kēia hui ʻana i nā kīʻaha 3 o kāu palaoa chapati (atta) a i ʻole ka paila dosa a kuke i kāu hana maʻamau. Ua mākaukau kāu chapati waiwai nui a me kāu dosa e lawelawe!