Ua ulu ʻia ʻo Millet ma ʻApelika, India, a me ʻAsia Hikina Hema no nā kaukani makahiki, e lilo ana ia i hoʻokahi o nā hua kanu kahiko loa i ka honua. He ʻāpana ia o ka Poaceae, a i ʻole ʻohana mauʻu, akā ʻoi aku ka like o kona ʻano meaʻai i ka sorghum a me nā cereals ʻē aʻe. E like me ʻo ka pīni, he hua paʻakikī ia i kū i ka maloʻo a ʻoʻo koke, a hāʻawi ia i nā pono olakino he nui. Ua hōʻike aku ʻo United Nations i ka palaoa kahiko no kāna waiwai meaʻai e hoʻoikaika ai i ke olakino a me kāna kuleana i ka hoʻokumu ʻana i ka palekana meaʻai a puni ka honua.
ʻO ka Millet ka gluten-free a he kumu maikaʻi o ka fiber, protein, a me nā micronutrients pono nui. ʻO ka hoʻokomo ʻana i ka millet i loko o kahi meaʻai kaulike maikaʻi ke kōkua i ka pale ʻana i ke olakino o ka naʻau, paipai i nā pae cholesterol olakino, a me ke kākoʻo nā hana hoʻomalu kaumaha, ma waena o nā pono ʻē aʻe. Ma kēia ʻatikala, e wehewehe mākou i ka ʻike meaʻai o ka millet, kona mau hemahema a me nā pōmaikaʻi, a me nā ala e hoʻomākaukau ai.
Nā ʻano Millet like ʻole
ʻO ka Millet kekahi o nā huaʻai kahiko loa ma ka honua. I kēia lā, he mea ʻai nui ia no nā kānaka a me nā holoholona. Ma muli o kāna ʻano meaʻai, nui nā meaʻai meaʻai i hoʻopaʻa inoa ʻia e hoʻohui i ka millet i kāu ʻai meaʻai. Akā me ka nui o nā ʻano like ʻole e koho ai, pehea ʻoe e ʻike ai i ka millet ka maikaʻi?
E like me nā meaʻai a pau, hiki i nā ʻano millet ke komo i loko o kahi meaʻai kaulike ke ʻai ʻia me ka noʻonoʻo. ʻO ka hapa nui o nā millets he ʻano meaʻai like, no laila hiki ke hoʻolapalapa i lalo i ka makemake pilikino. Ma o ka hoʻāʻo ʻana a me ka hewa, hiki iā ʻoe ke loaʻa i kahi millet i kūpono i kāu mau pono a hoʻomāʻona i kou ʻono.
ʻOkoʻa ka nui a me ke kala o ka palaoa kahiko ma waena o nā ʻano. Hoʻokaʻawale ʻia ʻo Millet i ʻelua mau ʻāpana mua - ka palaoa millet nui a me ka liʻiliʻi - hāʻawi iā ʻoe i kahi maikaʻi e hoʻomaka ai i ke koho ʻana i ka millet pono nou.
1. Nā Hua Millet Nui
- Manalima Millet, i kapa ʻia ʻo ragi, ʻeleʻele maʻamau a ma kahi o 1-2 millimeters (mm) ka nui
- Foxtail Millet hiki ke ʻulaʻula, ʻeleʻele, keʻokeʻo, a melemele paha ke kala, a ma kahi o 2-3 mm ka nui
- Momi Millet ʻo ia ke ʻano maʻamau o ka millet. He keʻokeʻo, melemele, hina, a poni paha a ma kahi o 3-5 mm ka lōʻihi
- Proso Millet 3 mm ka lōʻihi a he mau laina e hoʻonani ana i ka lōʻihi o ka palaoa. Hiki ke ʻeleʻele, melemele, a keʻokeʻo paha
2. Nā Huaʻai Millet Liʻiliʻi
- Browntop Millet ʻO ka maʻamau ma kahi o 4-5 mm ka lōʻihi a ʻeleʻele a keʻokeʻo paha
- Fonio Millet he hua liʻiliʻi, maʻamau keʻokeʻo a keʻokeʻo paha, me nā kikoʻeleʻele i ke kala
- Code Millet ʻeleʻele maʻamau ka waihoʻoluʻu, ulu i ka ʻeleʻele a me ka ʻeleʻele ʻeleʻele. Aia lākou ma kahi o 3 mm ka nui
- Barnyard Millet hele mai i loko o nā aka hina a me ke keʻokeʻo a ma kahi o 3 mm ka lōʻihi
- Millet liʻiliʻi ʻO ka maʻamau ma kahi o 2-3 mm ka nui a me nā aka o ke kala hina a me ke keʻokeʻo
ʻO ka moʻolelo ʻai ʻo Millet
ʻO ka palaoa millet kahi meaʻai momona, gluten-free grain i hoʻopiha ʻia me ka protein, soluble fiber, a me kahi ʻano micronutrients. E like me nā kīʻaha cereal ʻē aʻe, ua hui maikaʻi ʻia me nā meaʻai ʻē aʻe e hana i kahi meaʻai momona a i ʻole ʻaoʻao ʻaoʻao.
Hāʻawi ka 1/2 kīʻaha o ka millet i kuke ʻia:1
- Calories: 104
- Polokina: 3 kalama (g)
- Nā kalapona: 20.6g
- Momona: 0.87g
- Uila: 1.1g
- kō: 0.1g
- Phosphorus: 87 milligrams (mg) (7% o ka waiwai o kēlā me kēia lā)2
- Folate: 16.6 micrograms (mcg) (4% o ka waiwai o kēlā me kēia lā)2
- Potasuma: 54mg (2% o ka waiwai o kēlā me kēia lā)2
- Kaluma: 2.6mg
- Magnesium: 38.3mg (9% o ka waiwai o kēlā me kēia lā)2
- Niacin: 0.67mg (4% o ka waiwai o kēlā me kēia lā)2
ʻAʻole hāʻawi ʻia ʻo Millet ma ke ʻano he palaoa holoʻokoʻa - loaʻa nō hoʻi e like me ka palaoa millet. ʻO ka hoʻohana ʻana i ka palaoa millet ma mua o nā ʻano palaoa ʻē aʻe hiki ke hoʻonui i ka ʻike meaʻai o mea kālua.
Hāʻawi ka 1/2 kīʻaha o ka palaoa millet:3
- Calories: 228
- Polokina: 6.5g
- Nā kalapona: 44.7g
- Momona: 2.5g
- Uila: 2.8g
- kō: 1g
- Phosphorus: 170mg (14% o ka waiwai o kēlā me kēia lā)2
- Folate: 25mcg (6% o ka waiwai o kēlā me kēia lā)2
- Potasuma: 134mg (3% o ka waiwai o kēlā me kēia lā)2
- Kaluma: 8.4mg
- Magnesium: 71mg (17% o ka waiwai o kēlā me kēia lā)2
- Niacin: 3.6mg (22% o ka waiwai o kēlā me kēia lā)2
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Xiaomi 2.5kg
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ʻO nā pono olakino a me nā meaʻai o ka Millet
Aia ke kumu e ʻike pinepine ʻia ai ka millet ma nā hale kūʻai meaʻai olakino - he kīʻaha mana e kākoʻo ana i ka olakino ma nā pae he nui. Hāʻawi ʻo ia i kahi ʻano meaʻai maikaʻi e kōkua ana i nā ala he nui o ke olakino, e komo pū ana me ke olakino puʻuwai a me ka puʻuwai.
ʻO nā pōmaikaʻi olakino o ka millet ka:
- Ka nui o nā antioxidants: Ua piha ʻo Millet i nā tannins, phytates, a me nā phenols, hiki ke kōkua i ke kaua ʻana i ke koʻikoʻi oxidative e hōʻino ai i nā cell a hiki ke kōkua i nā kūlana olakino e like me ka maʻi diabetes type 2 a me ka maʻi puʻuwai.
- Hiki ke hoʻoponopono i nā pae kōpaʻa koko: Ua ʻae ʻia ʻo Millets me he haʻahaʻa glycemic index. No laila, hiki i ka millet grains ke hoʻopōmaikaʻi i ke kōpaʻa koko a hoʻemi i ka pilikia o ka ulu ʻana i ka maʻi diabetes4
- ʻO nā pono hoʻohaʻahaʻa i ka Cholesterol: Ua hōʻike ʻia ka noiʻi e hiki i ka ʻai ʻana i ka millet ke hōʻemi i ka hyperlipidemia a hoʻonui i ka HDL cholesterol, ka cholesterol maikaʻi. No laila, hiki iā ia ke hōʻemi i ka pilikia o ka ulu ʻana i ka hypertension a me nā maʻi cardiovascular e pili ana5
- He kūpono no ka ʻai ʻole Gluten: ʻO ka poʻe pono e hahai i ka meaʻai gluten-free, e like me ka poʻe e noho nei me ka maʻi celiac, hiki ke hauʻoli i ka millet. Nui nā ʻano ʻai millet e hāʻawi i nā ʻano like ʻole i ka meaʻai gluten-free. Eia kekahi, ʻo ka palaoa millet kahi mea ʻokoʻa palaoa gluten-free i ka palaoa palaoa
- Kākoʻo i ke ola kino ʻāʻī: He waiwai ʻo Millet i nā prebiotics maikaʻi, kahi e hoʻoulu ai i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka microbiome gut, e hāpai ana i kahi ʻōpū olakino. Eia kekahi, ʻo ka millet kahi kumu maikaʻi o ka fiber. ʻO ka ʻai ʻana i ka fiber i kēlā me kēia lā e kākoʻo i ka neʻe ʻana o ka ʻōpū, e hōʻemi ana i ka pilikia o nā pilikia pili i ka ʻōpū.
ʻO nā pōʻino o ka Millet
ʻOiai ke hāʻawi nei ka palaoa millet i nā pono olakino he nui, loaʻa nō hoʻi nā hiʻohiʻona hiki ke hoʻohaʻahaʻa - pili nui i kāna ʻano antinutrient. Aia i loko o ka palaoa Millet nā meaʻai e keʻakeʻa ai i ka lawe ʻana o kou kino i nā meaʻai ʻē aʻe, hiki ke alakaʻi i nā hemahema inā ʻaʻole helu ʻia. Eia nō naʻe, ʻokoʻa paha kēia i nā ʻano millet.
- Nā Antinutrients i ka Millet Hinder Nutrient Absorption: Hiki i nā antinutrients, e like me ka phytic acid, ke hōʻemi i ka hiki o ke kino ke komo i kekahi mau meaʻai e like me ka potassium, calcium, iron, zinc, a me ka magnesium. Eia nō naʻe, ʻaʻole ʻike ka poʻe e ʻai i ka meaʻai kaulike i kēia hopena ma ka nui
- Nā pae like ʻole o nā Antinutrients i nā ʻano Millet like ʻole: E like me nā kīʻaha holoʻokoʻa ʻē aʻe, ʻokoʻa ka ʻano meaʻai ma waena o nā ʻano millet. Pela no ko lakou mau mea antinutrient. Loaʻa i kekahi mau ʻano millet nā antinutrients hou aʻe, he mea paʻakikī ke hoʻomaopopo piha i kona hopena i kāu micronutrient absorption.
- Loaʻa iā Pearl Millet nā Phytates: Hāʻawi ka Phytates i kekahi mau pono olakino akā hiki ke keʻakeʻa i ka lawe ʻana o nā mineral e pono ai e mālama i ka homeostasis i ke kino.6
- ʻO Goitrogenic Polyphenols i loko o ka Pearl Millet i hoʻopili ʻia i ka Goiter Risk: ʻO nā pūhui polyphenol i loko o ka pearl millet he hopena goitrogenic, hiki ke kōkua i ka hoʻonui ʻana i ka nui thyroid gland.7
Manaʻo kōkua no ka hoʻomākaukau ʻana a me ka kuke ʻana i ka Millet
ʻO nā millet kahi kīʻaha maʻamau e hiki ke hoʻonui i ka ʻono, ke ʻano, a me ka meaʻai o nā kīʻaha like ʻole. Kūʻai ʻia ka palaoa millet i ka maka, maloʻo, puffed, a me ka lepo e like me ka palaoa, e hāʻawi iā ʻoe i ka manawa kūpono e hoʻokomo i loko o kāu meaʻai kaulike. Hoʻomākaukau maʻamau ia e like me kāu e kuke ai i ka quinoa.
Ma mua o ka kuke ʻana i kāu millet, e noʻonoʻo e hoʻoinu iā ia i ka pō e hōʻemi i kona ʻano antinutrient. ʻO ka hoʻoulu ʻana e hiki ai i nā antinutrients e like me ka phytic acid e lele i waho. Hiki iā ʻoe ke kālua i ka millet i loko o ka pā ma mua o ka kuke ʻana i mea e hoʻonui ai i kona ʻono nutty.
I ka manawa e kuke ai i kāu millet, e hoʻohui i 2 kīʻaha wai no kēlā me kēia kīʻaha o ka millet maka. E lawe mai i ka hui ʻana i kahi maʻiha a e ʻae iā ia e hoʻolapalapa no kahi o 20 mau minuke a i ʻole a hiki i ka ʻai ʻana o ka palaoa i ka hapa nui o ka wai. Wehe i ka ipuhao mai ka wela, e hoʻomaloʻo i ka millet, a ʻae iā ia e noho no 15 mau minuke ʻoiai e hoʻomoʻa i ke koena o ka wai.
Hiki ke hoʻohui ʻia ka millet i ka plethora o nā meaʻai i nā kīʻaha he nui. E noʻonoʻo e hoʻohui i kahi scoop o ka millet i kahi salakeke hōʻoluʻolu, porridge kakahiaka, a i ʻole stew.
E aʻo pehea e hoʻomaikaʻi ai i kāu meaʻai a nānā i kāu mau pae Glycemic Index me ka ʻōlelo aʻoaʻo loea a Signos.
Ua kū ka hua millet i ka ho'āʻo o ka manawa. He huaʻai ikaika ia e hoʻomau nei i ka lawelawe ʻana i nā poʻe a puni ka honua me kāna ʻano meaʻai momona. Ma ke ʻano he haʻahaʻa GI, gluten-free meaʻai, hiki i ka millet ke hoʻohui maikaʻi i nā meaʻai therapeutic he nui. ʻO ka poʻe e nānā ana i ko lākou mau koko koko, mālama i ka gluten intolerance, a i ʻole ke kākoʻo ʻana no ko lākou olakino puʻuwai maikaʻi loa e loaʻa i nā pōmaikaʻi pili i ka wā e ʻai ai i ka millet.
He kuleana koʻikoʻi ka meaʻai i ke olakino holoʻokoʻa, akā paʻakikī ka mālama ʻana i ka hopena o kāu ʻai i kāu ʻōnaehana. Hiki ke nānā mau i ka glucose hoʻomaikaʻi i kou olakino a kākoʻo i nā ʻano meaʻai olakino ma ka hōʻike ʻana i nā hōʻailona olakino kikoʻī—e hōʻike ana i ka pilina ma waena o nā mea a mākou e ʻai ai a me ka pane ʻana o ko mākou kino.