Rwanda
Kubona inyungu zitangaje zubuzima bwa millets. Ongeramo ingano nziza yintete ifasha muburwayi bwimitsi, guta ibiro, kanseri y'amara. Millets ifasha umuvuduko ukabije wamaraso, gukumira indwara ya Celiac, ibibazo bya diyabete, isoko nziza ya antioxydants, ifasha mukugabanya umuvuduko wimitsi, gufasha mubitotsi bifasha kugabanya ububabare bwimihango, bifasha kubyara amata yonsa, bitezimbere uruhu rworoshye.
Millets ni itsinda ryibyatsi bito byimbuto nini cyane, bihingwa kwisi yose nkibihingwa byimbuto cyangwa ibinyampeke byibiribwa byabantu kandi nkibiryo. Mu Buhinde, urusyo rwavuzwe muri zimwe mu nyandiko za kera za Yajurveda, zerekana foxtail umuceri . Millets ariko ibura intungamubiri zingirakamaro kumubiri wumuntu.
Millet ibarwa kwisi yose kugirango itange imirire yibanze mubihugu byinshi bikiri mu nzira y'amajyambere. Buri garama 100 ya milleti irimo karori 378 zingufu, garama 4.2 zamavuta yuzuye muri yo ibinure byuzuye ni garama 0.7, karubone yuzuye ni garama 73, fibre yibiryo ni garama 8.5, poroteyine ibirimo ni garama 11, folate ni 85 mcg, niacin ni 4.720 mg, Pantothenic aside ni 0.848 mg, Riboflavin ni 0.290 mg, Thiamine ni 0,421 mg, Vitamine B6 ni mg 0.384, Vitamine E 0,05 mg, alpha ya Tocopherol ni 0.05 mg, Vitamine K. ni 0,9 mcg, Kalisiyumu ni 1%, Icyuma ibirimo ni 17%, Umuringa ni 38%, Magnesium ni 28%, Manganese ni 82%, Fosifore ni 28%, Potasiyumu ni 4%, Seleniyumu ni 4%, Zinc ni 11%.
Ikoreshwa rya umuceri ku bwinshi bifasha kugabanya urugero rwa triglyceride mu mubiri. Ihanagura amaraso kugirango irinde amaraso gutembera, bityo bigabanye ibyago byo kurwara izuba hamwe nindwara zifata imitsi.
Millets irimo tryptophan, aside amine igabanya ubushake bwo kurya no gufasha gucunga ibiro. Ifungura umuvuduko muke kandi igakomeza igifu igihe kinini. Millets ifite fibre nyinshi kandi ihaza inzara vuba, irinda kurya cyane. Abantu bashaka kugabanya ibiro bagomba gushyiramo millet byibura imwe mubiryo byabo byingenzi. Ubwoko butandukanye bwibihingwa buraboneka kugirango ugabanye ibiro nka foxtail millet, Kodo millet, urutoki, na puwaro. Urashobora gukora ubwoko butandukanye bwibiribwa ukoresheje iyi shitingi utabangamiye uburyohe.
Foxtail Millet irimo fibre na phytonutrients, guhuza hamwe bikaba bigabanya ibyago byo kurwara kanseri yumura. Lignan, phytonutrient mumashanyarazi, ihinduka lignan yinyamabere mumara irinda kanseri y'ibere. Mubyukuri, kunywa umuceri birashobora kugabanya ibyago byo kurwara kanseri yamabere 50%.
Magnesium iboneka muri milleti yoroshya imitsi ihuza imbere yurukuta rwa arterial, ifasha kugabanya umuvuduko wamaraso. Millet nayo igabanya ubukana bwa asima ninshuro ya migraine.
Celiac ni indwara yangiza amara mato kandi ikabuza kwinjiza intungamubiri ziva mu biryo. Abantu barwaye iyi ndwara ntibashobora kwihanganira gluten. Barashobora gutangira gushiramo amashanyarazi muri bo indyo kubera ko idafite gluten rwose.
Indwara ya glycemique nkeya muri millet idindiza inzira igogora kandi igakomeza amaraso isukari urwego ku kigereranyo gihoraho. Millets yongera insuline kubantu barwaye diyabete kandi ikanafasha kugenzura isukari kubatari diyabete cyane cyane diyabete yo mu bwoko bwa 2.
Umubare munini wa antioxydants uboneka mumashanyarazi urwanya radicals yubusa igaragara mumubiri itinda gusaza.
Millets ni ibinyampeke byinshi kandi birimo lysine, aside amine idindiza kwangirika kwimitsi kandi ifasha kubaka imitsi yoroheje.
Tryptophan mumashanyarazi izamura serotonine mumubiri ifasha mukugabanya guhangayika. Igikombe cya milleti buri joro kirashobora gufasha gusinzira neza kandi mumahoro.
Kubera urwego rwo hejuru rwa magnesium, umuceri ni ibiryo byiza kubagore bafite ububabare budashobora kwihanganira no kubabara mugihe cyimihango.
Inda n'abagore bonsa basabwa kurya Ragi mwinshi kugirango bongere umusaruro w'amata yonsa mumubiri wabo. Ibi bifasha umubyeyi kugaburira umwana igihe kinini.
Umuceri ukungahaye aside amine yahamagaye L-lysine na L-proline. Millet ifasha gukora kolagen mumubiri, ibintu bitanga imiterere kumubiri wuruhu. Rero, kurya umuceri bikomeza urwego rwa kolagen kugirango byongere uruhu rworoshye kandi bigatuma bidakunda iminkanyari.
