Millets yog dab tsi?

Mis nyuj yog a hom cereal uas yog ib feem ntawm cov nyom tsev neeg Poaceae. Lub pob me me no loj hlob hauv Is Nrias teb thiab Nigeria, tshwj xeeb tshaj yog hauv Asia thiab Africa. Ib yam li cov nplej xim av thiab quinoa, cov zaub mov millet tuaj yeem ua rau zom tau yooj yim.

Muaj ntau hom millets. Txawm li cas los xij, feem ntau ntau yam muaj xws li Finger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Me Millet thiab Sorghum Millet.. Millet yog loaded nrog cov khoom noj muaj txiaj ntsig thiab yog vim li cas ntau tus kws kho mob thiab kws kho mob pom zoo tias nws yog ib qho ntawm noj tshais cereal uas koj yuav tsum suav nrog hauv koj cov khoom noj. Ntxiv thiab, mov muesli kuj tau pom zoo los ntawm cov kws paub txog kev noj zaub mov vim tias nws yog hom zaub mov ntau dua ntawm millets.

1. Sorghum Millet (Jowar)

Nws feem ntau hu ua Jowar hauv Is Nrias teb. Qhov loj tshaj plaws sorghum-ua lub xeev nyob rau hauv Is Nrias teb yog Maharashtra thiab Karnataka. Qee hom Sorghum yog siv rau kev tsim ethanol.

2. Proso Millet (Chena/Barri)

Kuj hu ua broom pob kws millet, cov nplej no feem ntau pom nyob rau hauv thaj chaw qhuav ntawm Asia, Australia, Africa, Europe, thiab North America. Koj tsis tas yuav dej ntau los cog qoob loo no.

3. Pearl Millet (Bajra)

Hauv Is Nrias teb, koj yuav pom cov qoob loo no los ntawm lub npe Bajra thiab feem ntau loj hlob hauv cov xeev xws li Gujarat, Rajasthan, Maharashtra, Uttar Pradesh, thiab Haryana. 

4. Foxtail Millet (Kakum / Kangni)

Foxtail nplej los yog Italian millet feem ntau yog zus nyob rau hauv ib cheeb tsam ib nrab arid. Lub caij loj hlob ntawm hom millets hauv Is Nrias teb yog luv heev.

5. Finger Millet (Ragi)

Lub npe nrov rau ntiv tes millet hauv Is Nrias teb yog ragi. Cov ragi ua yog nrov rau nws cov txiaj ntsig kev noj haus. Nws yog ib qho ntawm cov millets loj hlob hauv Is Nrias teb thiab cov ragi feem ntau yog siv rau hauv cov khoom noj me nyuam mos.

6. Browntop Millet (Korle)

Cov millets no feem ntau loj hlob hauv Karnataka thiab Andhra Pradesh. Dab tsi ua rau cov millet tshwj xeeb yog tias nws tuaj yeem loj hlob txawm nyob hauv cov av tsawg dua.

Xiaomi 2.5 Kg

7. Barnyard Millet (Sanwa)

Qhov no yog ib qho ntawm millets hauv Is Nrias teb uas tau loj hlob hauv qee qhov chaw ntawm Andhra Pradesh thiab Uttarakhand. Nws tshwj xeeb yog tias nws loj hlob txawm nyob rau hauv marginal av.

8. Me Me (Moraiyo)

Txawm hais tias muaj dej nkag los yog qhuav, cov millet no tuaj yeem cog tau yooj yim. Hom millet no feem ntau pom nyob rau sab hnub tuaj Ghats hauv Is Nrias teb.

9. Buckwheat Millet (Kuttu)

Buckwheat yog ib qho ntawm ntau hom millet, nws tseem hu ua kuttu hauv Is Nrias teb thiab nquag noj thaum lub sijhawm Navratra yoo mov. Nws txo cov ntshav siab thiab ua rau mob ntshav qab zib. Nws muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm cov hlab plawv, thiab koj yuav tsum suav nrog hauv koj cov zaub mov yog tias koj xav poob phaus. Tsis tas li ntawd, buckwheat tiv thaiv kab mob gallstones, mob hawb pob hauv cov menyuam yaus thiab mob qog noj ntshav mis.

10. Amaranth Millet (Rajgira)

Amarnath tseem hu ua Rajgira, yog qhov zoo ntawm cov protein thiab cov khoom noj muaj fiber ntau. Nws yog qhov zoo heev rau kev noj zaub mov kom zoo. Tsis tas li ntawd, cov millet no pab tiv thaiv cov plaub hau poob thiab greying. Amaranth kuj txo cov roj (cholesterol) thiab txoj hauv kev tsim kab mob plawv. Nws muaj ntau ntawm calcium, vitamins thiab lwm yam as-ham.

11. Kodo Muas

Kodo millet yog ib hom zaub mov uas zom tau yooj yim uas muaj ntau ntawm cov amino acid lecithin. Nws pab ntxiv dag zog rau neurological system. Niacin, B6, thiab folic acid, ntawm lwm cov vitamins B thiab lwm cov vitamins thiab minerals, tshwj xeeb tshaj yog muaj nyob rau hauv kodo. Nws muaj cov zaub mov xws li calcium, hlau, potassium, magnesium, thiab zinc. Nws yog qhov zoo tshaj plaws rau cov neeg uas gluten intolorent rau hauv vim nws yog gluten dawb millet. Thaum siv tas li los ntawm cov poj niam postmenopausal, nws tuaj yeem kho cov teeb meem plawv xws li ntshav siab ntau thiab qib roj cholesterol.

Cov txiaj ntsig kev noj qab haus huv ntawm Millets

Raws li qee qhov kev tshawb fawb, muaj ntau cov txiaj ntsig ntawm millets rau tib neeg lub cev. Cia wb tham ob peb ntawm lawv.

1. Pab txhawb rau digestive Health

Kev noj millets cereal tuaj yeem pab tswj lub plab zom mov vim nws muaj fiber ntau zoo li dov oats. Nws kuj muaj cov prebiotics uas pab txhawb kev loj hlob ntawm probiotic hauv microbiome. Qhov no yuav pab txhim kho plab hnyuv thiab tiv thaiv kab mob.

2. Zoo rau cov neeg uas muaj Gluten Intolerance

Cov neeg uas tsis tuaj yeem zam gluten hauv lawv cov zaub mov tuaj yeem haus cov nplej tsis muaj qhov tsis ntseeg vim nws yog gluten dawb cereal. Tias yog vim li cas ntau hom gluten dawb oats muaj millets.

3. Txhawb Kev Noj Qab Haus Huv Lub Plawv

Magnesium yog ib qho ntawm cov as-ham uas txhim kho cov hlab plawv, thiab millet muaj magnesium. Raws li ib tug neeg noj millet, cov nplej yuav pab txhim kho qib ntawm cov protein adiponectin, uas thaum kawg pab tiv thaiv cov hlab plawv cov ntaub so ntswg. 

4. Txhim kho lub siab

Ib tug ntawm cov txiaj ntsig millet yog hais tias nws muaj ib tug siab concentration ntawm cov amino acid, tryptophan, uas pab nyob rau hauv kev txhim kho mus ob peb vas. Cov neeg uas muaj kev ntxhov siab lossis kev nyuaj siab yuav tsum tau noj cov nplej hauv lawv cov zaub mov txhua hnub.

5. Tswj qhov hnyav

Cov neeg uas tau tawm tsam nrog qhov teeb meem ntawm kev rog lossis rog dhau yuav tsum xav txog suav nrog cov nplej hauv lawv cov zaub mov. 

Ib 100 grams ntawm cov millets tsis siav muab 378 calories. Txhua hom millets yog nplua nuj nyob rau hauv carbohydrates. Yog li ntawd, koj tuaj yeem cia siab tias yuav hnov ​​​​thiab nyob twj ywm tom qab noj millet rau lub sijhawm ntev. Ntxiv nrog rau carbohydrates, nws kuj yog ib qho zoo ntawm cov protein, fiber, vitamins, minerals, thiab antioxidants. Qhov tseeb koj tuaj yeem tau txais calcium hauv ntiv tes. Cov no yog qee cov khoom noj uas koj xav tau hauv koj lub cev tsis tu ncua. Yog li ntawd, kev noj millet tuaj yeem pab koj tau txais ntau hom khoom noj uas tseem ceeb.

Yuav ua li cas noj Millets tsis tu ncua?

Yog tias koj xav ntxiv millet rau koj cov zaub mov tsis tu ncua, cov lus qhia hauv qab no tuaj yeem pab tau rau koj.

• Nqa ib co porridge pats thiab ntxiv ib co tshiab berries rau nws. Koj tuaj yeem ntxiv cov berries khov yog tias tsis muaj berries tshiab.
• Koj tuaj yeem ua stews los yog kua zaub tawm ntawm millet.
• Es tsis txhob quinoa, koj tuaj yeem siv millets rau koj cov zaub xam lav.

Tam sim no, txhua yam koj yuav tsum ua yog yuav cov nplej zoo tshaj plaws thiab pib ntxiv rau koj cov zaub mov.