millet yog dab tsi?

Ib lub noob uas tau muab cais ua cov nplej tag nrho, millet feem ntau pom muaj nyob hauv cov noog. Tab sis nws yeej tsis yog rau cov noog xwb. Qhov no tshwm sim tsis muaj gluten-dawb cereal yog tag nrho ntawm cov zaub mov-xws li poov tshuaj thiab magnesium - thiab ntim cov punch nrog ntau cov protein ib zaug. Nrog cov pob kws me me uas ua noj zoo ib yam li mov lossis quinoa, millet khub zoo nyob rau hauv cov zaub xam lav, ua ib sab phaj, ua porridge rau pluas tshais, lossis txawm nyob rau hauv qhob cij thiab ncuav mog qab zib. Txhawm rau ntxiv qhov tob tob rau koj cov pluas noj, koj tuaj yeem toast millet ua ntej ua noj kom coj tawm nws cov ntawv sau ntau dua los yog hauv ntiaj teb. Nyeem ntawv kom paub ntau ntxiv txog dab tsi yog millet, cov khoom noj khoom haus tseeb thiab cov txiaj ntsig, thiab yuav ua li cas noj cov nplej zoo li no.

Millet noj zaub mov tseeb

Cov nplej me me no muab lub zog noj zaub mov zoo.

Samantha Murdoch, RDN, tus kws sau npe noj zaub mov hauv tsev kho mob Lenox Hill hauv New York City hais tias "Millet yog cov hmoov txhuv nplej siab, gluten-dawb nplej uas tau ntim nrog cov vitamins thiab minerals xws li calcium, phosphorus, thiab magnesium." Cov as-ham "txhua tus muaj lub luag haujlwm tseem ceeb hauv cov pob txha noj qab haus huv, thiab paj hlwb thiab cov leeg ua haujlwm."

Nov yog yam koj yuav pom hauv ib khob (174 grams) noj cov nplej siav.

Calories: 207

Protein: 6.1 g (12 feem pua ​​​​ntawm Tus Nqi Txhua Hnub)

Fiber ntau: 2.3 g (9 feem pua ​​​​DV)

Rog: 1,7g :ua

Carbohydrates: 41.2 g (14 feem pua ​​​​DV)

Calcium: 5.2 mg (1% DV)

Hlau: 1.1 mg (6 feem pua ​​DV)

Niacin: 2.31 mg (12 feem pua ​​DV)

Magnesium: 76.6 mg (19% DV)

Phosphorus: 174 mg (17 feem pua ​​DV)

Potassium: 108 mg (3% DV)

Ib qho gluten-dawb whole grain ntim nrog cov protein

Yog tias millet tsis yog ib feem ntawm koj cov khoom noj, tej zaum koj yuav xav rov xav txog qhov no. Cov cereal no zoo li ib lub noob muaj ntau protein - 6 grams ib qho kev pab - ntxiv rau, fiber ntau, thiab magnesium. Nws kuj yog ib qho zoo gluten-dawb lwm txoj rau cov neeg uas muaj kab mob celiac los yog leej twg xav txo lawv cov gluten kom tsawg.

Qhov zoo tshaj plaws? Millet yog ib qho yooj yim los muab tso rau hauv koj cov zaub mov vim nws muaj ntau yam. Koj tuaj yeem noj nws ua noj tshais porridge, haus nws ua dej haus fermented, siv nws los hloov cov nplej, lossis pov rau zaub nyoos. Koj txawm siv tau hmoov nplej rau ci. Sim qhov no millet tot daim ntawv qhia sawv daws yuav tsum hlub.

Keeb kwm ntawm millet

Millet yog ib hom nplej me me uas yog hom nyom thiab yog ib feem ntawm tsev neeg Poaceae. Cov nroj tsuag ib txwm nyob rau ntau thaj tsam hauv Asia thiab Africa, nws yog cov khoom noj tseem ceeb rau ntau haiv neeg. Nws feem ntau yog fermented los yog ua rau hauv dej haus. Tshaj li ib feem peb ntawm lub ntiaj teb cov pej xeem vam khom rau tag nrho cov nplej no.

Millet tau txais txiaj ntsig tsis yog rau nws cov txiaj ntsig kev noj haus xwb, tab sis kuj vim tias nws tuaj yeem loj hlob hauv cov huab cua kub, qhuav, thiab nyuaj.

Xiaomi 2.5 Kg

Ntau yam

Muaj ntau ntau hom millet uas tau cog rau tib neeg noj thiab rau tsiaj txhu. Pearl millet feem ntau loj hlob hauv Is Nrias teb thiab thaj chaw ntawm Africa. Nws yog ib qho ntawm feem ntau millets cultivated, ua rau nws yooj yim mus nrhiav tau nyob rau hauv lub khw muag khoom txee. Pearl millet muaj xim, los ntawm dawb thiab daj mus rau grey thiab xim av.

Millet tau muab faib ua ob hom: Cov millet feem ntau loj hlob, uas yog nrov dua, thiab tsawg dua cov millet. Cov millet loj muaj xws li ntiv tes ntiv tes, foxtail millet, pearl millet, thiab proso millet. Raws li kev tshawb fawb hauv Kev nce qib hauv Kev Tshawb Fawb Khoom Noj thiab Khoom Noj, ntiv tes millet muaj cov siab tshaj calcium thiab potassium cov ntsiab lus piv rau lwm hom millet.

(Ntawm no yog qee cov lus qhia txog kev siv millet hmoov rau gluten-dawb ci.)

Millet ntau yam txawv ntawm cov xim, qhov loj, thiab qhov twg lawv loj hlob. Thiab txhua tus muaj ntau qib ntawm cov as-ham.

Cov txiaj ntsig kev noj qab haus huv ntawm millet

Amino acids

Millet yog ib qho ntawm ob peb cov nplej uas muaj cov ntsiab lus protein ntau hauv ib qho kev pabcuam, ua rau nws zoo tagnrho rau cov neeg tsis noj nqaij, vegan, lossis cov zaub mov raws li cog. "Millet yog qhov tshwj xeeb vim nws muab ntau dua tseem ceeb amino acids piv rau feem ntau cov cereals, "hais tias Allison Gregg, RDN, tus kws sau npe noj zaub mov hauv Jacksonville, Florida. "Amino acids ua raws li lub tsev blocks ntawm cov protein."

High nyob rau hauv antioxidants

Antioxidants yog molecules uas tawm tsam dawb radicals. Dawb radicals tuaj yeem ua rau muaj kev phom sij rau lub cev yog tias qib siab dhau lawm. Gregg hais tias "Kev puas tsuaj dawb radical pab txhawb rau etiology ntawm cov teeb meem kev noj qab haus huv ntev, xws li kab mob plawv thiab kab mob," Gregg hais.

Millet yog siab nyob rau hauv ferulic acid thiab catechins, phenolic tebchaw uas ua raws li antioxidants. Cov nplej "nplua nuj antioxidant cov ntsiab lus pab tiv thaiv lub cev los ntawm oxidative kev nyuaj siab uas tshwm sim los ntawm dawb radicals," hais tias Kristin Gillespie, RD, ib tug sau npe neeg noj zaub mov thiab ntawv pov thawj khoom noj khoom haus kws kho mob nyob rau hauv Virginia Beach, Virginia. "Qhov no, nyob rau hauv lem, pab txo txoj kev pheej hmoo ntawm ntau yam mob, nrog rau cov kab mob plawv thiab qee yam mob qog noj ntshav."

Cov xim ntawm cov nplej kuj ua rau muaj qhov sib txawv. Gregg hais tias "Qhov xim tsaus dua ntawm cov nplej, xws li cov ntiv tes thiab proso [ntau yam], qhov muaj peev xwm antioxidant ntau dua," Gregg hais.

Millet tuaj yeem pab txo cov ntshav qab zib

Fiber yog qhov tseem ceeb rau lub cev noj qab haus huv rau ntau yam laj thawj, suav nrog kev pab koj lub plab zom mov nrog cov kab mob zoo thiab pab lub plab zom mov. Millet muaj ob qho tib si soluble thiab insoluble fiber ntau. Gregg hais tias "Millet cov nplua nuj fiber ntau thiab cov ntsiab lus uas tsis yog starchy polysaccharides pab tswj cov ntshav qab zib," Gregg hais. "Nws qis glycemic Performance index pab kom tsis txhob muaj cov piam thaj hauv ntshav."

Cov xwm txheej nws yuav pab tswj lossis txo

Cov txiaj ntsig kev noj haus ntawm millet tuaj yeem pab txo qee yam mob.

"Cov nplej no, nrog rau lwm cov nplej tag nrho, tuaj yeem pab txo koj cov roj cholesterol," Murdoch piav qhia. "Millet kuj tseem tuaj yeem ua lub luag haujlwm hauv kev txo qis triglyceride," Gregg ntxiv.

Tsis tsuas yog cov nplej muaj txiaj ntsig zoo hauv kev txo cov roj cholesterol, tab sis "cov nplua nuj antioxidant thiab fiber ntau ntawm cov hmoov nplej pab tiv thaiv cov mob ntev, suav nrog kab mob plawv thiab qee yam mob qog noj ntshav," Gillespie hais.

Gluten-dawb xaiv rau cov neeg muaj kab mob celiac

Millet yog ib qho tsis muaj gluten-dawb cereal, ua rau nws zoo tagnrho rau txhua tus neeg uas xav kom txo cov gluten lawv noj los yog rau cov neeg muaj kab mob celiac. Txawm hais tias nws yog gluten-dawb nplej tag nrho, Gregg hais tias "koj yuav tsum tseem saib daim ntawv lo thaum yuav cov nplej kom ntseeg tau tias nws tsis muaj gluten thiab tsis muaj cov khoom xyaw uas muaj gluten."

Kev pheej hmoo lossis kev mob tshwm sim

Txawm hais tias millet muaj cov txiaj ntsig kev noj qab haus huv, nws tseem ceeb heev kom paub tias nws muaj cov tshuaj tiv thaiv. Cov no yog cov tebchaw uas thaiv lossis txo qis lub cev lub peev xwm los nqus cov as-ham.

Muaj ntau hom tshuaj tiv thaiv kab mob thiab "millet muaj ntau yam, suav nrog tannins, phytates, polyphenols, trypsin inhibitors, thiab fiber ntau," Gillespie hais. Gillespie hais tias "Antinutrients yog qhov tseem ceeb ntawm cov nroj tsuag los ntawm cov khoom uas txo cov bioavailability-thiab, yog li ntawd, muaj peev xwm nqus tau-ntawm qee cov as-ham," Gillespie hais.

Muaj ntau cov as-ham thiab cov zaub mov uas tuaj yeem cuam tshuam los ntawm cov tshuaj tiv thaiv. Murdoch hais tias "Thaum cov tshuaj tiv thaiv no ua lub luag haujlwm hauv calcium, hlau, zinc, thiab magnesium nqus, muaj ntau yam uas yuav cuam tshuam rau qhov nqus tau," Murdoch hais.

Muaj peev xwm ua rau tsis xis nyob, tshwj xeeb tshaj yog tias koj noj millet ntau dhau. “Kev noj zaub mov ntau tuaj yeem ua rau mob plab, bloating, thiab cem quav," hais tias Gregg.

Qee tus neeg yuav tsum tau them sai sai rau lawv cov khoom noj millet. Murdoch hais tias "Muaj ob peb tus neeg uas yuav tsum tau saib xyuas lawv cov khoom noj thiab tsis txhob noj cov nplej ntau dhau," Murdoch hais. Yog tias koj muaj, lossis muaj kev pheej hmoo rau osteoporosis lossis iron deficiency anemia, piv txwv li, "nws yuav muaj txiaj ntsig kom muaj cov khoom noj muaj hlau lossis calcium uas muaj ntau ua ntej lossis tom qab noj mov nplej kom tag nrho cov khoom noj tau nqus tau zoo."

Lwm qhov sib xyaw ua ke yog goitrogenic polyphenols, uas tuaj yeem cuam tshuam rau cov thyroid thiab ua rau goiter. Goiter yog qhov loj ntawm lub thyroid caj pas. Gregg hais tias "Yog tias koj raug kev txom nyem los ntawm cov teeb meem thyroid, koj yuav tsum txwv koj qhov kev noj haus vim tias cov nplej muaj cov tshuaj goitrogen tsawg, uas tuaj yeem cuam tshuam rau cov thyroid ua haujlwm," Gregg hais.

Yuav ua li cas noj millet

Millet muaj cov pob kws me me thiab tuaj yeem siv rau hauv ntau cov tais diav. Ua noj millet zoo ib yam li ua mov: Ua raws li 2-khob-dej-rau-1-khob-grain ratio. Nws yuav siv sijhawm li 20 feeb, ua rau nws yooj yim thiab yooj yim zaub mov los npaj. Yog tias koj xav nqa tawm ntau dua ntawm nutty tsw, koj tuaj yeem toast millet nrog me ntsis roj hauv lub lauj kaub ua ntej ua noj.

Murdoch hais tias "Kuv tus kheej nyiam tso cov zaub ci thiab cov protein ntau rau saum cov nplej kom tau txais fiber ntau ntxiv rau hauv kuv pluas noj," Murdoch hais.

Koj tuaj yeem yuav millet hauv ntau hom, suav nrog cov nplej tag nrho, millet grits, puffed, thiab hmoov.

"Cov neeg yuav tsum xav txog kev ntxiv cov nplej rau lawv cov zaub mov vim nws yog ib qho kev xaiv noj qab haus huv ntxiv, ua tau yooj yim, thiab pheej yig," Gregg hais. Cov nplej tuaj yeem muab tso rau hauv cov khoom ci, xws li ncuav qab zib, qhob cij, thiab khoom qab zib, thiab siv los ua cov kua zaub.

Gillespie hais tias "Nws tuaj yeem ua noj thiab noj ua tshais noj zoo ib yam li oatmeal, siav thiab siv los ua zaub mov, pov rau hauv koj cov zaub xam lav, lossis ntxiv rau smoothies lossis protein shakes," Gillespie hais.