Igikoni cyo mu Buhinde cyabayemo intungamubiri zitandukanye - umuceri ukaba umwe muri bo!

Millet ni gluten idafite ingano zose zishobora guhinduka ibiryo biryoshye, porojeri ya gooey, yummy idlis, umutsima wuzuye nibindi!

Millet ni iki?

Utuntu duto duto twibigori tureba ni umuryango wibyatsi bya Poaceae. Ufatwa nk'ibiribwa mu mafunguro menshi, umuceri wakoreshwaga mu gasozi muri Aziya no muri Afurika. Ubu, izo ntete zikungahaye ku ntungamubiri zihingwa cyane muri Aziya, Uburayi na Afurika.

Nubwo ari tekiniki yimbuto, umuceri wanditseho ingano. Ahanini cyane mu bihugu bikiri mu nzira y'amajyambere, iki gihingwa gihindagurika cyane gishobora gukura ahantu habi, humye kandi humye. Ubuhinde bwonyine buhinga toni miliyoni 8 z'umuceri, bukurikirwa n'Ubushinwa na Afurika. Ikungahaye kuri fibre, imyunyu ngugu, intungamubiri, karubone, vitamine, hamwe n’ibinyabuzima. 

Ni izihe nyungu zubuzima bwa Millet?

Urusenda rwuzuyemo intungamubiri za ngombwa nka fosifori, fibre, proteyine, potasiyumu, magnesium, umuringa, na manganese. Yuzuye kandi antioxydants, saponine, anthocyanine, lignans, na flavonoide, itanga inyungu zitandukanye mubuzima. Millet idafite gluten; kubwibyo, birakwiriye kubantu bafite allergie ya gluten nindwara ya celiac.

Reka turebe kuri inyungu zumuti n'impamvu bizwi ko ari imyaka igihumbi igomba-kugira:

1. Kuringaniza Amaraso Yawe Glucose Urwego

   Millet ifite indangagaciro nkeya ya glycemic, niyo mpamvu igenga urugero rwa glucose yamaraso. Indwara ya glycemic nigikoresho cyo gusuzuma ibiryo birimo karubone. Irerekana ingaruka ugereranije nibintu byokurya bizagira kumasukari yamaraso.
   
   Ibiryo byose birimo karbone bimenetse vuba bitera kwiyongera kwamaraso glucose. Kugira ifunguro ryuzuye, ugomba guhora ushiramo ibiryo bike bya GI nka millet mumirire yawe. Abarwayi ba diyabete bagiriwe inama yo kwirinda umuvuduko ukabije w'isukari mu maraso barashobora kungukirwa cyane no gushiramo umuceri mu mirire yabo isanzwe.
   
   

2. Imfashanyo mu kugabanya ibiro

   Millet izwiho kugabanya BMI yawe. Kubera ko ari nkeya muri karori kandi ikaba nyinshi cyane muri magnesium, ibinyabuzima byangiza umubiri, fibre, imyunyu ngugu, na vitamine, umuceri ni kimwe mu bigize urugendo rwawe rwo kugabanya ibiro. Harimo iyi ngano idafite gluten hamwe nimyitozo ikwiye hamwe nubufasha bwimirire isukuye murugendo rwo kugabanya ibiro.
   
   

3. Xiaomi 2.5kg

4. 

5. Komeza umutima wawe mumeze neza

   Millet irimo antioxydants nka anthocyanidine, beta-glucans, policosanol, tannine, flavonoide, na lignans. Bagabanya cholesterol ya LDL kugirango igufashe gukomeza imiyoboro yamaraso nzima, gukuramo ibibyimba no kugabanya ibyago byo kurwara umutima cyangwa ubwonko.
   
   

6. Kurwana Utugingo ngengabuzima twa Kanseri

   Peroxidase iboneka muri foxtail ububiko bwerekanwe kubuza gukura kwingirangingo za kanseri yumura hamwe no guhagarika imiterere ya kanseri ya kanseri mu mwijima no mu mabere bitangiza ingirabuzimafatizo zisanzwe.
   
   

7. Itezimbere

   Ibiryo byokurya mumashanyarazi bizwiho kunoza igogorwa ryanyu mukurwanya igogora, kuribwa, kubyimba, kubyimba, no kugenzura amara. Ibi bizamura ubuzima bwumubiri wimpyiko zawe, umwijima, hamwe nubudahangarwa bw'umubiri.
   
   

8. Atanga amagufwa akomeye

   Kubera ko umuceri ugizwe na vitamine zikenewe, imyunyu ngugu, fer, zinc, manganese, potasiyumu, magnesium, umuringa, na calcium, bizwi ko ari imbaraga zintungamubiri zishimangira amagufwa yawe. Birumvikana ko kurya umuceri rimwe bitazagufasha gukora amagufwa yawe neza, ariko ushizemo umuceri mubyo kurya bya buri munsi bizagufasha!
   
   

9. Komeza Sisitemu Yumutima

   Magnesium igenga umutima wawe. Kandi kubera ko umuceri ugizwe na magnesium ihagije, ifasha kuringaniza umuvuduko wumutima wawe ku muvuduko usanzwe, kuzamura proteine ​​adiponectine no kurinda ingirangingo z'umutima.
   
   Byongeye kandi, irimo vitamine zifite akamaro ko kurwanya cholesterol nyinshi, bigira ingaruka ku buzima bwumutima wawe.
   
   

10. Ibikorwa nkumukozi wo kurwanya gusaza

    Kubaho aside amine nka L-proline na L-lysine ikora kolagen ishinzwe guha ingirangingo zuruhu rwawe imiterere. Niba utangiye kurya umuceri buri gihe, gukora kolagen biziyongera. Ibi bizafasha gukura neza kuruhu, kugabanya iminkanyari, no kwirinda gusaza.

Ibiryo by'imirire

Hariho ubwoko butandukanye bwa millet, bityo agaciro k'imirire ya buri bwoko buzatandukana gato, ariko urashobora kubona igitekerezo cyimirire yacyo uhereye kumurongo uri hepfo:

• Carbasi: 65-75%
• Poroteyine: 7-12%
• Indyo y'ibiryo: 15-20%
• Ibinure: 2-5%
• Magnesium: 10% by'agaciro ka buri munsi 
• Manganese: 13% by'agaciro ka buri munsi 
• Fosifore: 8% byagaciro ka buri munsi 
• Umuringa: 17% byagaciro ka buri munsi

Ubwoko butandukanye bwa Millet

Hariho ubwoko 10 butandukanye bwibihingwa biboneka ku isoko. Bikaba biri hano hepfo:

1. Foxtail Millet
2. Urutoki
3. Isaro
4. Amashanyarazi
5. Urusenda ruto 
6. Kode ya Millet
7. Barnyard Millet 
8. Amasaka y'amasaka
9. Amaranth Millet
10. Umuhengeri

Impamvu Ukwiye Gukora Millet Igice Cyamafunguro Yawe

Millets yuzuyemo intungamubiri zingenzi mu kongera metabolisme, gufasha kugabanya ibiro, kubungabunga ubuzima bwiza bwumutima, no kugenzura umuvuduko wamaraso na diyabete. Kubwibyo, kubongerera muri gahunda yawe yo kurya ni amahitamo meza! Dufite intera nini ya millet yo mu rwego rwo hejuru ushobora kugura.