Millet ni iki?

Urusenda ni rumwe mu ngano zahinzwe kera cyane ku isi kandi rwahinzwe muri Afurika no mu majyepfo y'uburasirazuba bwa Aziya mu myaka ibihumbi. Muri iki gihe, ni kimwe mu binyampeke byingenzi kandi ni igihingwa cy’ibanze ku bantu no ku nyamaswa. 

Ibinyampeke bito byingirakamaro ni ngombwa kuko birakomeye kandi byoroshye kubika imyaka nta byangiza udukoko. 

Isaro, urutoki, proso, namasaka biboneka muri Amerika, kandi byose byuzuye vitamine nubunyu ngugu. 

Ibinyampeke

Nubwo ibinyampeke bitandukanye mubunini n'amabara, byose bigize umuryango wibyatsi, birimo ingano, umuceri, na sayiri. Millet ifite kandi ibyiciro bibiri: binini (binini) na bito (bito).

Amashanyarazi manini:

• Isaro ni ubwoko busanzwe bwa millet kandi mubisanzwe ni umweru, umuhondo, imvi, cyangwa se ibara ry'umuyugubwe. Ibinyampeke biri mubinini kuri milimetero 3-5.
• Amasakaumuceri ifite igicucu kinini, harimo umweru, umuhondo, n'umutuku, kandi mubisanzwe ni milimetero 4-6. 
• Urutoki (ragi) hafi ya yose yijimye, kandi ni nto, milimetero 1-2 gusa kuri ingano.
• Foxtail ibinyampeke bifite uburebure bwa milimetero 2-3, kandi birashobora gutandukana kuva umutuku n'umukara kugeza cyera cyangwa umuhondo.
• Millet ibinyampeke bifite milimetero 3 z'uburebure n'imirongo ikora uburebure bwayo. Birashobora kuba byera, umuhondo, cyangwa umukara. 

Amashanyarazi mato:

• Gito ibinyampeke bifite milimetero 2-3 z'uburebure, kandi biza mu gicucu cy'imvi n'umweru.
• Barnyard umuceri nawo uza mu gicucu cyijimye n'umweru, kandi bifite uburebure bwa milimetero 3.
• Kode ibinyampeke biratandukanye kuva umukara kugeza umukara wijimye, kandi ingano zifite uburebure bwa milimetero 3-4.
• Browntop ibinyampeke byera kandi bifite milimetero 4-5 z'uburebure.

Inyungu z'umuceri

Umuceri ukungahaye niacin, ifite akamaro kuruhu rwiza no mumikorere yumubiri. Ifite kandi beta-karotene, cyane cyane ibinyampeke byamabara yijimye, ihinduka vitamine A, ifasha umubiri wawe kurwanya radicals yubusa, kandi igashyigikira sisitemu yumubiri.

Millet kandi ifite izindi nyungu zubuzima: 

Igenzura isukari mu maraso

Millets ni indangagaciro ya glycemic index (GI) kandi irashobora gufasha gutuma isukari yo mumaraso yawe idatera nyuma yo kurya. Harimo karbasi ntabwo dusya bifasha kugenzura isukari yamaraso, wongeyeho fibre, hamwe na polysaccharide idafite ibinyamisogwe, so millets nintete nziza zose, cyane cyane niba ufite diyabete yo mu bwoko bwa 2.

Itezimbere ubuzima bwigifu

Millets ikungahaye kuri fibre yibiryo, byombi kandi bitangirika. Fibre idashobora guhinduka ni prebiotic, bivuze ko ishyigikira bagiteri nziza munda. Fibre kandi yongeraho byinshi kuri pope, igufasha guhora no kugabanya ibyago byo kurwara kanseri yumura. 

Rinda umutima wawe

Millets yuzuye fibre soluble, ifata amavuta munda kandi irashobora kugabanya urugero rwa cholesterol mumaraso yawe. Ibyo birashobora kugabanya amahirwe yawe yo aterosklerose, cyangwa indwara z'umutima. Millets ni isoko nziza ya magnesium, nayo, ishobora kwirinda kunanirwa k'umutima.

Itera kurwanya gusaza 

Uburyo umubiri wawe uhindura isukari nikintu gikomeye muburyo usaza. Millets zuzuye tannine, phytates, na fenoline zifasha kurinda selile zawe kwangirika nindwara zishobora gutera nkumuvuduko ukabije wamaraso, diyabete, na cholesterol nyinshi. 

Yubaka ingirabuzimafatizo

Urutoki rwintoki nisoko nziza ya vitamine B, igira uruhare mubintu byose kuva imikorere yubwonko kugeza kugabana ingirabuzimafatizo. Ukeneye vitamine B9, izwi kandi nka folate, kugirango itange selile nziza zitukura.

Xiaomi 2.5kg

Imirire yumuceri

Millet ikungahaye kuri poroteyine na calcium kandi ifite aside amine ikenewe kurusha ibindi binyampeke. 

Nisoko nziza cyane ya:

• Vitamine A.
• Vitamine B.
• Fosifore
• Potasiyumu
• Antioxydants
• Niacin
• Icyuma

Intungamubiri kuri buri serivisi

Kimwe cya kane-gikombe cyumushi wumye kirimo:

• Calori: 189
• Poroteyine: garama 5.5
• Ibinure: garama 2
• Carbohydrates: garama 36.5
• Fibre: garama 4.25
• Isukari: munsi ya garama 1
• Sodium: miligarama 2.5

Ingano 

Kimwe n'ibindi binyampeke, nk'ingano cyangwa ibigori, umuceri ntabwo ari ibiryo bya karori nkeya, bityo rero urye mu rugero. Igaburo rimwe ryumuceri utetse ni hafi igikombe 1. Umucanga waguka iyo utetse, witondere uko ukorera. 

Uburyo bwo Guteka Urusenda

Urashobora kugura umuceri mububiko bwibiryo, mububiko bwibiryo byubuzima, no kumurongo. Igurishwa yumye, isunitswe, cyangwa hasi nkuko ifu.

Urusenda rwumye rushobora gutekwa nka mubyara cyangwa quinoa. Ifu yumuceri isimburwa neza nifu yingano. Urashobora kurya urusenda rwuzuye nk'ifunguro cyangwa kurukoresha aho guhunika umuceri. 

Guteka umuceri, komatanya ibikombe 2 byamazi nigikombe 1 cyumuceri mu isafuriya yo hagati. Zana imvange kubira, hanyuma ugabanye ubushyuhe hanyuma ubireke bishyire hamwe nipfundikizo kuminota igera kuri 15 (cyangwa kugeza umuceri winjije amazi menshi). Kuramo isafuriya mu muriro hanyuma ureke yicare mu minota 10 umupfundikizo kugeza igihe umuceri winjije amazi asigaye. 

Shira ibinyampeke mumazi mumasaha menshi mbere yo kubiteka. Ibi bizafasha kugabanya ibinyampeke ' aside phytike, irashobora gutuma udashobora kwinjiza intungamubiri zimwe. Kuburyohe bwintungamubiri, shyira umuceri muri salo muminota mike mbere yuko ubiteka. 

Gerageza ibi bitekerezo byo kongeramo umuceri mumirire yawe:

• Teka umutsima hamwe nifu yumuceri.
• Gerageza urusyo n'ibihumyo risotto.
• Koresha umuceri nkuzuza ingemwe zuzuye.
• Kuvanga ifu yumuceri mugice cya wafle.
• Ufungure kumashanyarazi aho kuba popcorn.
• Ongeramo umuceri ukaranze kugirango ushire muri salade yawe.
• Kora urusenda cyangwa isupu.