Yog tias millet tuaj yeem hu nkauj, lawv yuav hu nkauj 'Lost in Time' los ntawm Celldweller.
Thiab nws tsis yog tsuas yog cov nkauj uas ua rau nws zoo meej rau millet yav dhau los tab sis cov yeeb yaj kiab ib yam nkaus uas tus dinosaur taug kev dhau los ntawm yav dhau los, tam sim no thiab yav tom ntej.
Vim li cas? Zoo, muaj ib lub sij hawm thaum millets tau dav zus raws li cov khoom noj tseem ceeb thiab yog ib feem tseem ceeb ntawm cov zaub mov hauv zos.
Tab sis lawv tau poob hauv Sijhawm.
Ib zaug tso siab rau muab cov khoom noj khoom haus tseem ceeb thiab cov txiaj ntsig kev noj qab haus huv, lawv tau hnov qab thiab hloov pauv rau ntau 'refined' zaub mov nplej tom qab Green Revolution.
Hauv Is Nrias teb, muaj ntau hom millet zoo li Jowar, Bajra, Ragi, Foxtail millets, Porso millet, thiab lwm yam. Thaum nyob deb nroog Is Nrias teb yeej tsis nco qab cov nplej thiab nws cov txiaj ntsig tag nrho, hauv nroog Is Nrias teb tau poob rau hauv kev sib cuag nrog cov khoom noj muaj txiaj ntsig zoo.
Tab sis lawv rov qab nrog lub bang nrog lub UN tshaj tawm 2023 raws li International Xyoo ntawm Millets thiab npaj txhij los txiav txim rau yav tom ntej.
Dab tsi yog Qhov txawv ntawm Millets
Sorghum Millet
Pearl Millet
Foxtail Millet
Ntiv tes
Fonio Millet
Brown saum Millet
Me ntsis Millets
Buckwheat Millet
Amaranth nplej
Kodo Millets
Niaj hnub no, peb yuav sim coj millet rov qab rau hauv koj chav ua noj. Peb yuav qhia koj txog cov txiaj ntsig uas muab zais rau hauv cov noob qoob loo me me uas peb tiam dhau los nyiam heev.
Cov txiaj ntsig ntawm millet yog dab tsi?
Dhau li ntawm tus nqi pheej yig, millet muaj ntau yam kev noj qab haus huv thiab ib puag ncig cov txiaj ntsig uas ua rau nws zoo meej ntxiv rau koj cov zaub mov txhua hnub. Cia peb kuaj xyuas lawv ib leeg.
1. Millets txhawb kev zom zaub mov
Millets txhawb koj lub plab zom mov hauv ntau txoj hauv kev
- Muaj fiber ntau: Cov nplej yog cov nplua nuj nyob hauv cov dej soluble thiab insoluble fiber, uas txhawb kev zom zaub mov noj qab haus huv thiab tiv thaiv cem quav.
- Regulates plab hnyuv: Cov ntsiab lus fiber ntau hauv millet pab tswj lub plab zom mov thiab tiv thaiv kev zom zaub mov zoo li chim siab plob tsis so tswj.
- Txhawb nqa plab noj qab haus huv: Cov fiber ntau hauv millets ua raws li prebiotic, txhawb kev loj hlob ntawm cov kab mob zoo hauv plab thiab txhim kho plab hnyuv tag nrho.
- Txo qhov mob: Millets muaj cov tshuaj tiv thaiv kab mob uas txo cov mob hauv plab thiab tiv thaiv kev zom zaub mov xws li mob plab thiab mob.
- Yooj yim digestion: Millets yooj yim zom thiab tsis ua rau digestive tsis xis nyob zoo li tsam plab, gas, thiab cramping, uas feem ntau txuam nrog gluten-muaj nplej.
Kev sib xyaw cov millet rau hauv koj cov zaub mov tuaj yeem pab txhawb kev zom zaub mov zoo los ntawm kev muab cov fiber ntau tseem ceeb, txhawb kev noj qab haus huv ntawm plab, txo qhov mob, thiab ua kom lub plab zom mov.
2. Millets txhawb koj txoj kev poob phaus
Millets muaj qhov ntsuas glycemic qis uas txo qhov kev pheej hmoo ntawm qhov hnyav nce. Lub glycemic Performance index yog ib qho kev ntsuam xyuas rau cov zaub mov uas muaj carbohydrates thiab sai npaum li cas peb lub cev absorbs lawv. Ua kom qis ntawm glycemic nplai ua rau nws haum rau cov neeg uas tab tom sim poob phaus. Cov fiber ntau hauv millet txhawb txoj kev xav ntawm fullness thiab pab koj txo koj cov calories tag nrho.
Cov nplej kuj tseem muaj cov calories tsawg, thiab muab kev txhawb zog rau koj, txo qhov kev pheej hmoo ntawm koj, overeating thiab khoom noj txom ncauj ntawm cov zaub mov tsis zoo.
Xiaomi 2.5 Kg
3. Lawv yog cov nplua nuj nyob rau hauv cov as-ham
Millets yog cov nplua nuj nyob hauv cov zaub mov vim lawv muaj cov ntsiab lus siab ntawm cov vitamins, minerals, thiab antioxidants. Qee cov zaub mov tseem ceeb pom hauv millets muaj xws li:
- Cov ntxhia: Cov nplej muaj ntau cov zaub mov tseem ceeb xws li magnesium, phosphorus, thiab potassium, uas txhawb cov pob txha muaj zog, lub plawv noj qab haus huv, thiab cov paj hlwb thiab cov leeg ua haujlwm.
- Cov vitamins: Millets yog ib qho zoo ntawm B-complex vitamins, suav nrog thiamine, niacin, thiab folate, uas txhawb kev tsim hluav taws xob thiab kev noj qab haus huv tag nrho.
- Protein: Cov nplej yog qhov zoo qhov chaw ntawm cov nroj tsuag-based protein, uas yog qhov tseem ceeb rau kev tsim thiab kho cov ntaub so ntswg, thiab tswj cov leeg nqaij.
4. Millets txhawb kev mob plawv
Nyob rau hauv ib txoj kev tshawb no coj los ntawm lub International Crops Research Institute rau Semi-Arid Tropics (ICRISAT), nws tau pom tias noj mov nplej txo cov roj cholesterol los ntawm 8%.
Txoj kev tshawb no kuj pom tias cov roj cholesterol tsis zoo lossis cov roj cholesterol tsis zoo raws li peb paub txog 10%.
Millets muaj cov zaub mov tseem ceeb xws li magnesium, uas yog qhov tseem ceeb rau kev tswj lub plawv thiab tswj ntshav siab. Millets yog nplua nuj nyob rau hauv ob qho tib si soluble thiab insoluble fiber, uas pab txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm kab mob plawv.
5. Pab tswj cov ntshav qab zib
Cov kev tshawb fawb tau ua pov thawj tias noj millet pab txo cov ntshav qabzib qib los ntawm 12-15%. Muab piv rau nws cov nplej tam sim no xws li nplej, pob kws, thiab nplej; millets muaj qhov qis Glycemic Performance index ntawm xwb 52.7. Qhov no txhais tau hais tias millet yog maj mam nqus mus rau hauv cov hlab ntsha, tiv thaiv cov ntshav qab zib kom nrawm nrawm. Nws tuaj yeem txo cov ntshav qab zib thiab pab koj txo koj cov ntshav qab zib mus rau theem ua ntej ntshav qab zib los ntawm theem ntshav qab zib.
6. Millets yog nplua nuj nyob rau hauv antioxidants
Millets yog ib zoo qhov chaw ntawm antioxidants. Antioxidants yog cov tebchaw uas pab tiv thaiv lub cev tiv thaiv kev puas tsuaj los ntawm cov dawb radicals. Cov dawb radicals no tuaj yeem ua rau oxidative kev nyuaj siab, ua rau cov kab mob ntev thiab ua rau muaj kev laus ntxov ntxov. Qee cov tshuaj antioxidants pom hauv cov nplej muaj xws li polyphenols, flavonoids, thiab carotenoids.
7. Txhawb cov pob txha noj qab haus huv
Millets yog nplua nuj nyob rau hauv cov zaub mov xws li calcium, hlau, magnesium, manganese, zinc, tooj liab, potassium thiab phosphorus, uas txhawb cov pob txha muaj zog. Ib hom millet, Finger millet lossis Ragi, muaj 5-30 npaug ntawm calcium ntau dua li lwm cov khoom noj uas tseem ceeb heev rau cov pob txha noj qab haus huv.
8. Millets tsis muaj gluten
Gluten yog ib hom protein uas muaj nyob hauv cov nplej, barley, thiab cov neeg uas muaj gluten intolerance yuav tsum zam cov nplej no. Millets, tsis muaj feem xyuam rau cov nplej no thiab tsis muaj gluten, ua rau lawv muaj kev nyab xeeb thiab haum rau cov neeg muaj kab mob celiac lossis gluten intolerance.
Yog tias koj gluten intolerant thiab koj tseem noj cov zaub mov glutenous, koj tuaj yeem ntsib ntau yam kev txhawj xeeb txog kev zom zaub mov thiab tseem nce qhov hnyav thiab.
9. Boosts zog thiab tiv thaiv kab mob
Ua nplua nuj nyob rau hauv cov as-ham zoo li vitamin B1 thiab cov zaub mov zoo li hlau thiab magnesium, millets txhawb peb kev tiv thaiv thiab muab lub zog rau lub cev tiv thaiv kab mob. Nws yog ib qho chaw zoo ntawm lub zog kom nyob twj ywm txhua hnub.
Millets txhim kho peb lub cev metabolism, txhawb kev loj hlob ntawm cov kab mob zoo hauv lub plab uas ua rau peb lub cev tiv thaiv kab mob los ntawm cov khoom noj thiab cov kab mob sib kis.
10. Txhawb kev noj qab haus huv ntawm daim tawv nqaij
Yog tias koj paub dab tsi txog kev tu tawv nqaij koj yuav tsum tau hnov txog niacin. Niacin yog nrov npe hu ua niacinamide thiab pom muaj nyob rau hauv ntau yam khoom siv tawv nqaij. Nws ua haujlwm ntawm wrinkles, kho pob txuv, ua kom tawv nqaij tawv, thiab moisturizes daim tawv nqaij.
Thaum cov no yog tag nrho cov txiaj ntsig kev noj qab haus huv uas millets muab, muaj qee qhov txiaj ntsig ntxiv, cov nplej no coj mus rau lub ntiaj teb.
11. Sustainable qhov khoom noj khoom haus
Raws li cov THIAB, millets tuaj yeem pab daws qhov kev sib tw ua liaj ua teb thoob ntiaj teb ntawm kev pub zaub mov rau cov pej xeem ib txwm loj hlob raws li lawv cov khoom noj muaj txiaj ntsig thiab pheej yig. Nws tuaj yeem tshem tawm kev tshaib kev nqhis hauv ntiaj teb, ua haujlwm los ntawm cov nyiaj tau los rau cov neeg ua liaj ua teb me, ua tiav txoj kev loj hlob ruaj khov, txhawb nqa biodiversity thiab tuaj yeem hloov kho rau kev hloov pauv huab cua.
12. Ib puag ncig tus phooj ywg
Millets xav tau 70% tsawg dua dej kom loj hlob piv rau nplej thiab siv ib nrab lub sij hawm kom loj hlob thaum piv rau nplej. Nws kuj yuav tsum tau 40% tsawg zog rau kev ua. Lawv yog cov qoob loo hardy thiab yog li tuaj yeem tiv taus huab cua huab cua tshwj xeeb thaum tshav kub kub.
Kev sib xyaw cov millet rau hauv koj cov zaub mov yog ib txoj hauv kev yooj yim thiab cua los txhawb kev noj qab haus huv thiab kev noj qab haus huv. Muaj ntau txoj hauv kev uas koj tuaj yeem suav cov superfood no rau hauv koj cov khoom noj txhua hnub. Qhov yooj yim tshaj plaws yog ntxiv cov hmoov nplej ntau rau koj cov hmoov nplej tsis tu ncua thiab txaus siab rau cov txiaj ntsig ntawm cov khoom noj khoom haus no.
Nws yog gluten-dawb, pab txo qis thiab tswj qhov hnyav, muab ntau yam txiaj ntsig kev noj qab haus huv thiab tau txais kev txhawb nqa los ntawm United Nations rau nws lub luag haujlwm tseem ceeb hauv kev noj zaub mov. Yog tias qhov no tsis hu rau lub suab qw rau millet, yuav ua li cas?
Nrhiav txoj hauv kev yooj yim ntxiv millet rau koj cov zaub mov tsis tas tso rau koj nyiam chapatis thiab dosas? Sim cov Multi-millet mix hnub no. Tau txais lub zog ntawm 5 millets nyob rau hauv txhua txhua tom yam tsis muaj kev siv zog ntxiv. Tsuas yog ntxiv 1 khob ntawm qhov sib tov rau 3 khob ntawm koj cov hmoov nplej chapati (atta) los yog dosa batter thiab ua noj li cas koj ib txwm ua. Koj cov zaub mov nplua nuj chapati thiab dosa tau npaj ua haujlwm!
