He aha ka millet?
ʻO kahi hua i hoʻokaʻawale ʻia ma ke ʻano he huaʻai holoʻokoʻa, ʻike pinepine ʻia ka millet i ka hua manu. Akā ʻaʻole ia no nā manu wale nō. Ua piha kēia cereal gluten-free maoli i nā minelala—e like me pālolo a magnesium—a hoʻopaʻa i kahi punch me ka nui o ka protein no ka lawelawe ʻana. Me ka ʻono kulina māmā e kuke like me ka laiki a i ʻole ʻO ka quinoa, ka millet e hui maikaʻi i loko o nā salakeke, ma ke ʻano he kīʻaha ʻaoʻao, ma ke ʻano he porridge no ka ʻaina kakahiaka, a i ʻole palaoa a me na keke. No ka hoʻohui ʻana i ka ʻono hohonu i kāu mau meaʻai, hiki iā ʻoe ke hoʻomoʻa i ka millet ma mua o ka kuke ʻana e hoʻopuka i kāna mau ʻōlelo nutty a lepo paha. E hoʻomau i ka heluhelu ʻana e aʻo hou e pili ana i ka millet, nā ʻike meaʻai a me nā pōmaikaʻi, a pehea e ʻai ai i kēia palaoa maikaʻi.
ʻO nā ʻike meaʻai millet
Hāʻawi kēia hua liʻiliʻi piha i kahi punch meaʻai ikaika.
"ʻO ka millet kahi huaʻai starchy, gluten-free i hoʻopiha ʻia me nā huaora a me nā minela e like me ka calcium, phosphorus, a me ka magnesium," wahi a Samantha Murdoch, RDN, he meaʻai meaʻai meaʻai i hoʻopaʻa ʻia ma Lenox Hill Hospital ma New York City. ʻO kēlā mau meaʻai "he kuleana koʻikoʻi ko lākou āpau i ke olakino iwi, a me ka hana aʻalolo a me ka ʻiʻo."
Eia ka mea e ʻike ai ʻoe i loko o kahi kīʻaha hoʻokahi (174 grams) lawelawe ʻana i ka millet moʻa.
Calories: 207
Polokina: 6.1 g (12 pakeneka o ka waiwai o kēlā me kēia lā)
Uila: 2.3 g (9 pākēneka DV)
Momona: 1.7 g
Nā kalapona: 41.2 g (14 pākēneka DV)
Kaluma: 5.2 mg (1 pākēneka DV)
hao: 1.1 mg (6 pākēneka DV)
Niacin: 2.31 mg (12 pākēneka DV)
Magnesium: 76.6 mg (19 pākēneka DV)
Phosphorus: 174 mg (17 pākēneka DV)
Potasuma: 108 mg (3 pākēneka DV)
ʻO ka palaoa piha ʻole gluten i hoʻopiha ʻia me ka protein
Inā ʻaʻole he ʻāpana maʻamau ka millet o kāu ʻai, makemake paha ʻoe e noʻonoʻo hou i kēia. He ʻano nui kēia ʻano palapaʻa me he hua lā pūmua—6 grams no ka lawelawe—me ka nui o ka fiber, a magnesium. ʻO kahi koho gluten-free maikaʻi loa ia no ka poʻe i loaʻa i ka maʻi celiac a i ʻole ka mea makemake e hōʻemi i kā lākou ʻai gluten.
ʻO ka hapa maikaʻi loa? He mea maʻalahi ka millet e hoʻokomo i kāu mau meaʻai no ka mea he maʻalahi loa ia. Hiki iā ʻoe ke ʻai iā ia ma ke ʻano he pāʻina kakahiaka, inu ʻia ma ke ʻano he mea inu fermented, hoʻohana iā ia ma ke ʻano he pani no ka laiki, a hoʻolei paha ma luna o nā salakeke. Hiki iā ʻoe ke hoʻohana palaoa millet no ka kuke ʻana. E ho'āʻo i kēia millet tot meaʻai paʻa nā mea a pau i ke aloha.
Ke kumu o ka millet
He ʻano ʻano mauʻu ʻo Millet a he ʻāpana ia o ka ʻohana Poaceae. He mea kanu maoli no nā ʻāina he nui ma Asia a me ʻApelika, he meaʻai nui ia no nā moʻomeheu he nui. Hoʻopili pinepine ʻia a hana ʻia i mea inu. ʻOi aku ka hapakolu o ka heluna kanaka o ka honua e hilinaʻi nei i kēia huaʻai holoʻokoʻa.
ʻAʻole makemake ʻia ʻo Millet no kāna mau meaʻai meaʻai wale nō, akā no ka mea hiki ke ulu i kahi wela, maloʻo, a paʻakikī hoʻi.
Xiaomi 2.5kg
Nā ʻano like ʻole
Nui nā ʻano millet i ulu ʻia no ka ʻai kanaka a me nā holoholona. Ua ulu nui ʻia ka millet ma India a me nā ʻāpana o ʻApelika. ʻO ia kekahi o nā millet i mahi nui ʻia, e maʻalahi ke loaʻa ma nā papa hale kūʻai. ʻO ka millet momi ka waihoʻoluʻu, mai ke keʻokeʻo a me ka melemele a i ka hina a me ka ʻeleʻele.
Hoʻokaʻawale ʻia ʻo Millet i ʻelua ʻano ʻano: ʻO ka millet nui i ulu maʻamau, ʻoi aku ka kaulana, a me ka millet liʻiliʻi liʻiliʻi. ʻO nā ʻano millet nui ka manamana lima, foxtail millet, pearl millet, a me proso millet. Wahi a kahi haʻawina ma Nā holomua ma ka noiʻi meaʻai a me ka meaʻai, loaʻa i ka millet manamana ka ʻoi aku ka nui o ka calcium a me ka potassium hoʻohālikelike ʻia me nā ʻano millet ʻē aʻe.
(Eia kekahi mau ʻōlelo aʻoaʻo no ka hoʻohana ʻana ʻo ka palaoa millet no ka kuke ʻana me ka gluten-free.)
ʻOkoʻa nā ʻano millet i ka waihoʻoluʻu, ka nui, a me kahi i ulu ai. A loaʻa iā lākou nā ʻano meaʻai like ʻole.
Nā pono olakino o ka millet
Nā ʻakika amino
ʻO ka Millet kekahi o nā kīʻaha liʻiliʻi i loaʻa ka nui o ka protein i kēlā me kēia lawelawe, e kūpono ia no ka meaʻai, vegan, a i ʻole. ʻai mea kanu. "He ʻokoʻa ka Millet no ka mea e hāʻawi hou aku nā ʻakika amino pono hoʻohālikelike ʻia me ka hapa nui o nā cereals, "wahi a Allison Gregg, RDN, he meaʻai meaʻai meaʻai i kākau ʻia ma Jacksonville, Florida. "Ke hana nei nā amino acids ma ke ʻano he hale kūkulu o ka protein."
Kiʻekiʻe i nā antioxidants
ʻO nā antioxidants nā mole e hakakā me nā radical manuahi. Hiki i nā radical manuahi ke hōʻeha i ke kino inā kiʻekiʻe loa nā pae. "ʻO ka pōʻino radical manuahi e kōkua i ka etiology o nā pilikia olakino maʻi, e like me nā maʻi cardiovascular a me nā maʻi inflammatory," wahi a Gregg.
He kiʻekiʻe ʻo Millet i ka ferulic acid a me nā catechins, nā pūhui phenolic e hana like me nā antioxidants. ʻO ka "mea antioxidant waiwai nui o ka palaoa e kōkua i ka pale ʻana i ke kino mai ke koʻikoʻi oxidative i loaʻa mai nā radical manuahi," wahi a Kristin Gillespie, RD, he kauka meaʻai i hoʻopaʻa ʻia a hoʻopaʻa ʻia i ke kauka kākoʻo meaʻai ma Virginia Beach, Virginia. "ʻO kēia hoʻi, e kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi maʻi maʻi, me ka maʻi puʻuwai a me kekahi mau ʻano maʻi maʻi."
He ʻokoʻa hoʻi ke kala o ka palaoa. "ʻO ka ʻeleʻele o ke kala o ka millet, e like me ka manamana lima a me ka proso [nā ʻano like ʻole], ʻoi aku ka kiʻekiʻe o nā mana antioxidant," wahi a Gregg.
Hiki i ka millet ke hoʻemi i ke kō koko
He mea koʻikoʻi ka fiber no ke kino olakino no nā kumu like ʻole, me ke kōkua ʻana i kāu ʻāpana digestive me nā hua bacteria maikaʻi a me ke kōkua ʻana i ka neʻe ʻana o ka ʻōpū. ʻO ka Millet ka mea hiki ke hoʻoheheʻe a me ka hikiʻole ke hoʻoheheʻe pulupulu. "ʻO ka momona momona o Millet a me ka ʻike polysaccharides non-starchy e kōkua i ka mālama ʻana i ke kō koko koko," wahi a Gregg. "ʻO kāna glycemic index haʻahaʻa e kōkua i ka pale ʻana i ke kō koko koko."
Hiki ke kōkua i ka hoʻomalu a hōʻemi paha
Hiki i nā pono meaʻai o ka millet ke kōkua i ka hōʻoluʻolu i kekahi mau kūlana olakino.
"ʻO kēia kīʻaha, me nā kīʻaha holoʻokoʻa ʻē aʻe, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau cholesterol," wehewehe ʻo Murdoch. "He mea nui paha ka Millet i ka hoʻemi ʻana i nā pae triglyceride," wahi a Gregg.
ʻAʻole wale ka maikaʻi o ka millet i ka hoʻohaʻahaʻa ʻana i ka cholesterol, akā "ʻo ka waiwai antioxidant a me ka fiber content o ka millet e kōkua i ka pale ʻana i nā maʻi maʻi maʻi, me ka maʻi puʻuwai a me kekahi mau ʻano maʻi kanesa," wahi a Gillespie.
ʻO ka koho gluten-free no ka poʻe me ka maʻi celiac
ʻO ka millet kahi kīʻaha maoli ʻole gluten-free, kūpono ia no kēlā me kēia makemake e hōʻemi i ka nui o ka gluten ʻai lākou a no ka poʻe me ka maʻi celiac. ʻOiai ʻo ia ka palaoa holoʻokoʻa ʻole gluten, ʻōlelo ʻo Gregg "e nānā mau ʻoe i ka lepili i ka wā e kūʻai ai i ka millet e hōʻoia i ka gluten-free a ʻaʻole i haumia ʻia me nā mea i loaʻa i ka gluten."
Nā pilikia a i ʻole nā hopena ʻaoʻao
ʻOiai he nui nā pono olakino o ka millet, he mea nui e ʻike he mau antinutrients kona. He mau pūhui ia e ālai a hōʻemi paha i ka hiki o ke kino ke komo i nā meaʻai.
Aia nā ʻano antinutrients ʻokoʻa a "ʻo ka millet ka nui, me nā tannins, phytates, polyphenols, trypsin inhibitors, a me ka fiber," wahi a Gillespie. "ʻO nā antinutrients nā mea kanu i loaʻa i nā mea kanu e hōʻemi i ka bioavailability-a, no laila, hiki ke absorptive-o kekahi mau meaʻai," wahi a Gillespie.
Nui nā meaʻai a me nā minela i hiki ke hoʻololi ʻia e nā antinutrients. "ʻOiai e pāʻani ana kēia mau antinutrients i ka calcium, ka hao, ka zinc, a me ka magnesium absorption, aia nā mea like ʻole e pili ana i ka nui o ka absorption," wahi a Murdoch.
Hiki ke loaʻa nā hopena ʻoluʻolu ʻole, ʻoiai inā ʻoe e ʻai nui i ka millet. "ʻO ka ʻai ʻana i ka nui o ka millet hiki ke alakaʻi i ka ʻeha o ka ʻōpū. pehu, a constipation," wahi a Gregg.
Pono paha kekahi poʻe e makaʻala i kā lākou ʻai ʻana i ka millet. "Aia kekahi mau heluna e nānā pono i kā lākou ʻai ʻana a ʻaʻole e hoʻonui i ka millet," wahi a Murdoch. Inā loaʻa iā ʻoe, a i ʻole ka pilikia o ka osteoporosis a i ʻole ka anemia iron deficiency, no ka laʻana, "pono paha ka loaʻa ʻana o ka hao kiʻekiʻe a i ʻole ka meaʻai waiwai nui o ka calcium ma mua a ma hope paha o ka ʻai ʻana i ka millet no laila e komo pono ka nui o ka meaʻai."
ʻO kekahi mea e pili ana i ka pūhui he goitrogenic polyphenols, hiki ke hoʻopilikia i ka thyroid a hoʻoulu i ka goiter. ʻO Goiter ka hoʻonui ʻana o ka thyroid gland. "Inā loaʻa iā ʻoe nā pilikia thyroid, pono paha ʻoe e kaupalena i kāu ʻai ʻana no ka mea ʻo ka millet ka liʻiliʻi o ka goitrogen, hiki ke hoʻopilikia i ka hana thyroid," wahi a Gregg.
Pehea e ʻai ai i ka millet
He ʻono kānana maʻemaʻe ka Millet a hiki ke hoʻohana ʻia i ka plethora o nā kīʻaha. Ka millet kuke ua like ia me ka hana laiki: E hahai i ka ratio 2-kiaha-wai-a-1-kiaha-palaoa. Ma kahi o 20 mau minuke, e lilo ia i meaʻai wikiwiki a maʻalahi e hoʻomākaukau ai. Inā makemake ʻoe e hoʻopuka hou i kahi ʻono nutty, hiki iā ʻoe ke kālua i ka millet me kahi ʻaila liʻiliʻi i loko o ka pā ma mua o ka kuke ʻana.
"Makemake wau i ka waiho ʻana i nā mea kanu ʻai a me kahi protein ma luna o ka millet e loaʻa ai ka fiber hou i kaʻu ʻai," wahi a Murdoch.
Hiki iā ʻoe ke kūʻai i ka millet ma nā ʻano ʻano like ʻole, me ka palaoa piha, ka millet grits, puffed, a me ka palaoa.
"Pono ka poʻe e noʻonoʻo e hoʻohui i ka millet i kā lākou meaʻai no ka mea he koho olakino hou aʻe, maʻalahi ke hana, a me ke kumukūʻai," wahi a Gregg. Hiki ke hoʻohui ʻia ʻo Millet i loko o nā meaʻai i kālua ʻia, e like me nā kuki, nā berena, a me nā keke, a hoʻohana ʻia i mea mānoanoa no nā sopa.
"Hiki ke kuke a ʻai ʻia e like me ka palaoa ʻaina kakahiaka e like me ka oatmeal, kuke ʻia a hoʻohana ʻia e like me ka ʻaoʻao ʻaoʻao, hoʻolei ʻia i loko o kāu saladi, a i ʻole hoʻohui ʻia i nā smoothies a i ʻole nā protein lulu," wahi a Gillespie.