Igikoni cyo mu Buhinde cyahindutse cyane mu myaka yashize ariko icyarimwe twishimiye gusubira mu mizi yabyo.

Nubwo twishimira ibiryo byacu nkumuceri ningano, twasubiye gushakisha ibiryo gakondo nibitekerezo hamwe na voila! Twabonye ibyo abakurambere bacu bariye - urusyo.

Twahindutse umuceri cyane mumyaka mike ishize kandi mu buryo butunguranye iyi bland, gluten idafite ingano zose zabonye umwanya wazo mugikoni cyacu.

Hariho ubwoko bwinshi bwibihingwa nka ragi, foxtail millet, pearl millet urutoki, urusenda rwa proso, urusyo ruto, urusyo rwa kodo hamwe na barnyard kandi izo ngano zose zifite kimwe mubintu bihuriweho - byuzuye byimirire.

Kandi ntibakiri byiza muburyohe. Millets ubu zirimo gukorwa mumigati yuzuye, porojeri ya gooey, igikoni gishyushye, idlis, dosas ndetse nibiryoha biryoshye.

Millets ni ntoya, izengurutswe nintete nini nigihingwa kavukire mubuhinde kizana umwirondoro wintungamubiri. Barazwi nk "ingano yumukene wibiryo" kubera ubushobozi bwayo. Ni igihingwa cyangiza amapfa kandi cyangiza udukoko kibaho mubihe bibi nubutaka butarumbuka. Ubwoko bwose bwumuceri ni ubwumuryango wa Poaceae, ariko, buratandukanye mumabara, isura nubwoko.

Ubwoko bwa Millet

Foxtail Millet

Urusenda rwa Foxtail rwuzuyemo poroteyine hamwe na karubone nziza bigenga isukari mu maraso, bigabanya urugero rwa cholesterol mbi (LDL) kandi byongera cholesterol nziza (HDL) mu mubiri. Nubwo ikungahaye kuri fer na calcium ikomeza amaraso meza kandi ikomeza amagufwa

Urutoki

Urutoki rwurutoki, ruzwi kandi nka ragi nubundi buryo bwiza bwibinyampeke byumuceri ningano. Ni ingano idafite gluten yuzuye proteyine na aside amine itera gukura no kuzamura ubuzima bwubwonko mubana.

Isaro

Isaro rya milleti cyangwa bajra byuzuyemo imyunyu ngugu nka calcium, magnesium, fer bifite agaciro mukuzamura ubuzima muri rusange. Umubare munini wa poroteyine na fibre yibiryo bifasha mugucunga diyabete no gufasha kugabanya ibiro.

Xiaomi 2.5kg

Urusenda ruto

Gitoya cyangwa kutki ninzira nziza ya millet kubantu bose bakunda fitness, kuko ikora nka tweak nziza kumuceri. Yahawe fibre hamwe namabuye y'agaciro nka potasiyumu, zinc, fer na calcium na vitamine B3 ishyigikira metabolisme yibinure, gusana ingirangingo, kugabanya cholesterol no gutanga ingufu.

Imirire

Millets izana intungamubiri nyinshi zirimo poroteyine, fibre y'ibiryo, vitamine B, calcium, fer, manganese, magnesium, fosifore, zinc, potasiyumu, umuringa na selenium. Nububasha bukomeye bwa antioxydants, flavonoide, anthocyanine, saponine na lignans biguha ibyiza byubuzima.

Tumenyeshe inyungu zimirire yuzuye iyi millet itanga niba ishyizwe mumirire ya buri munsi.

Inyungu zubuzima bwa Millets

Tunganya urwego rwamaraso ya glucose

Millets, iyo ugereranije ningano n ibigori, iba nyinshi ku ntungamubiri, idafite gluten kandi ifite indangagaciro ya glycemic nkeya ya 54-68. Kuba hari fibre nyinshi yibiribwa, proteyine hamwe na aside amine yose yingenzi ya vitamine, vitamine, nubunyu ngugu bifasha muguhindura urugero rwisukari mumaraso. Millets irashobora kuba igice cyimirire myiza kumurwayi wa diyabete irinda isukari yamaraso kandi igatera insuline.

Gufasha Kugabanya Ibiro

Millets ni nziza kubantu bose bareba ibiro bashaka kumena ayo kilo yinyongera. Harimo millets muburyo busanzwe nka ifu yumuceri cyangwa kugira milleti ya mugitondo birashobora gufasha bidasanzwe mukugabanya BMI yabantu bafite umubyibuho ukabije. Guhindura umuceri hamwe na milleti burimunsi birashobora kugabanya ibinure byinshi, bitezimbere ubuzima bwinda kandi bikagufasha kugera kuburemere burambye.

Nibyiza kumutima

Millets yuzuyemo imiterere ishimishije ya antioxydants irimo beta-glucans, flavonoide, anthocyanidine, tannine, lignans, na polosanol. Iyi antioxydants igira uruhare runini mu kugabanya cholesterol ya LDL, cholesterol yuzuye kandi ifasha mu gukomeza imiyoboro y'amaraso kugira ubuzima bwiza kandi ikuraho ibibyimba, bityo bikagabanya ibyago byo kurwara umutima, ndetse na stroke.

Kurwana Utugingo ngengabuzima twa Kanseri

Millets nka foxtail nubwoko bwa proso `bigaragazwa nubushakashatsi bugira ingaruka nziza mukubuza gukura kwingirangingo za kanseri mubice bitandukanye. Phytochemicals mumashanyarazi yerekana ingaruka za antiproliferative hamwe no kugabanuka kwingirangingo za kanseri mumyanya ndangagitsina, amabere, numwijima nta kwangiza ingirabuzimafatizo zisanzwe.

Itezimbere

Kubaho kwinshi kwa fibre yimirire mumashanyarazi ikora neza kunoza imikorere ya sisitemu. Irwanya igogora, kuribwa mu nda, kubyimba, kuribwa, igenga imikorere y'amara kandi igateza imbere ubuzima rusange bw'izindi ngingo z'ingenzi nk'umwijima, impyiko kandi byongera ubudahangarwa bw'umubiri.

Amashanyarazi asanzwe agabanijwemo ibyiciro bibiri ibinyampeke byambaye ubusa.

Ingano zambaye ubusa

Ibinyampeke byambaye ubusa ni urusyo rudafite ibishishwa bikomeye, bidashobora kwangirika nka ragi, jowar na bajra. Ikintu nyamukuru kiranga amashu ni uko adakenera gutunganywa nyuma yo gusarura kandi ashobora gukoreshwa nyuma yo gukora isuku. Ubu bwoko bwa millet rero burahingwa cyane muri iki gihe.

Ingano

Amashanyarazi ahunitse agizwe n'ikote ry'imbuto idashobora kuribwa igomba gutwarwa mbere yo guteka. Izi ngano zinyura muburyo butandukanye bwo guhunika ibinyampeke, byabanje gutunganywa n'intoki, none bitunganyirizwa mu buryo bwa mashini .Inganda za Foxtail, urusyo ruto, hamwe na milo ya kodo biri muriki cyiciro.

Millets ihabwa intungamubiri nyinshi hamwe na fibre ifasha kongera metabolisme, kongera ubuzima bwumutima, kugenzura umuvuduko wamaraso na diyabete no guteza imbere ibiro. Rero, ni inyongera nziza kuri gahunda yo kurya. Nubwo kandi ari ingirakamaro kubidukikije, kuko ahanini bihingwa n’imvura, ntibikurura udukoko kandi birashobora gukura neza udakoresheje imiti yica udukoko.