Millets ni imbaraga zintungamubiri. Zongera ubuzima bwawe kandi zigatera ibiro kugabanuka, usibye kuba udafite gluten. 

Millets iraboneka muburyo butandukanye, kandi buriwese afite inyungu zubuzima. Kurya umuceri mubice byimirire yawe ya buri munsi nigitekerezo cyakera. Abaturage bo mu Buhinde bwo hagati no mu majyepfo baryaga umuceri buri munsi kugeza igihe Green Revolution yatumye umuceri ningano bigerwaho. 

Hamwe n'umuceri mwinshi n'umusaruro w'ingano, urusyo rwafashe umwanya winyuma mumyaka runaka. Ariko, ubu basubije umwanya wabo mugikoni numutima wabantu bafite ubuzima bwiza.

Amashanyarazi ni iki?

Millets ni ibinyampeke bito bifite agaciro kintungamubiri. Zikungahaye kuri poroteyine, vitamine, imyunyu ngugu, na fibre. Bitandukanye n’ibindi binyampeke, urusyo rusaba amazi make nuburumbuke bwubutaka. Ubushobozi buke bwibinyamisogwe nabwo burabita 'ingano yumukene wibiryo'. Ubu isi irabona urusyo kubushobozi bwabo buhebuje.

Urashobora kugabanya Millets mubice bibiri bigari:

1. Ibinyampeke byambaye ubusa

Ibinyampeke byambaye ubusa bivuga urusyo rudafite igishishwa gikomeye, kidashobora kuribwa, nka Ragi, Jowar, na Bajra. Urusyo ntirusaba gutunganywa nyuma yo gusarura. Birashobora gukoreshwa nyuma yo gukora isuku. Urusyo rero ruhingwa cyane muri iki gihe.

Ibinyampeke

Urusenda rwa Foxtail, Urusenda ruto, na Kodo urusyo ni ubu bwoko bwa kabiri. Ubu bwoko bugizwe n'ikoti ry'imbuto idashobora kwangirika igomba kuvaho mbere yo kurya. Gutunganya izo millets nimwe mumpamvu zituma zitamenyekana.

Millet irimo micronutrients nka fer, calcium, na fosifore. Nanone, bafata igihe cyo gusya, bidatera isukari mu maraso ifitanye isano nibiryo byoroshye. Kwinjiza umuceri mumirire yawe birashobora gufasha kurwanya diyabete. 

Ubwoko 5 bwa Millet

Millets ziza muburyo butandukanye. Ibyiciro bibiri byagutse byavuzwe haruguru birimo ubwoko bwinshi bwa millet. Tuzarebera hamwe bumwe murubwo bwoko butandukanye hepfo:

1. Umuyoboro wa Foxtail

Foxtail millet, cyangwa kavukire yitwa Kakum / Kangni. Harimo isukari mu maraso iringaniza karubone nziza. Ibirimo fer na calcium bibirimo nabyo bifasha gushimangira ubudahangarwa. Byongeye kandi, foxtail millets ifasha kugenzura cholesterol yamaraso yawe no kongera cholesterol ya HDL mumubiri wawe.

2. Urutoki rwa Millet / Ragi

Ragi nizina risanzwe ryurutoki. Ikoreshwa nkibinyampeke bifite ubuzima bwiza busimbuza umuceri ningano. Ragi idafite gluten kandi ikungahaye kuri poroteyine kandi ifasha gukura mu bwonko mu bana bakura.

3. Isaro rya Millet / Bajra

Bajra nintungamubiri zidasanzwe. Harimo imyunyu ngugu nka calcium na magnesium, proteyine, fibre, na fer. Witoze kurya buri gihe amasaro kugirango urwanye diyabete yo mu bwoko bwa II no kugabanya ibiro. 

4. Ibinyomoro

Genda kubijumba niba ikibazo cyawe cyibanze ari ugutakaza ibiro. Cyakora uburyo bwiza bwibiryo bya diyabete, bifasha kugabanya umuvuduko wamaraso, kandi bizamura ubuzima bwumutima. Ibinyomoro kandi birwanya indwara nk'amabuye, asima yo mu bwana, na kanseri y'ibere.

5. Urusenda ruto

Urusenda ruto narwo ni amahitamo meza kubashaka kugabanya ibiro. Urashobora kubirya nkumusimbura wumuceri. Ifite fibre kandi yuzuyemo imyunyu ngugu myinshi nka potasiyumu, zinc, fer, na calcium. Yuzuye kandi ibyiza byubuzima bwa vitamine B kandi ikora nka antioxydants kumubiri wawe.

7 Inyungu zubuzima zagaragaye za Millets

1. Fasha Kugabanya Ibiro

Millet ikungahaye kuri poroteyine na fibre, intungamubiri ebyiri zingenzi zo kugabanya ibiro. Bafasha kugumya igifu igihe kinini kandi bikagabanya ingeso mbi yo guswera hagati yo kurya. Ibi bifasha kumena kilo yinyongera utabangamiye imirire.

2. Komeza Amaraso Yisukari Yurwego Ruto

Ukurikije a meta-gusesengura, kurya umuceri bigabanya ikibazo cyo guhindagurika kw'isukari mu maraso. Millets ifite hasi Indwara ya glycemic. Kubwibyo kurya urusyo buri gihe bigabanya ibyago byo kurwara diyabete. Ifasha kandi guhagarika urugero rw'isukari mu maraso mu barwayi ba diyabete.

3. Ongera ubudahangarwa

Ubushakashatsi ivuga ko gukoresha ibinyomoro, binini na bito bifite akamaro mu kubaka ubudahangarwa. Gufata poroteyine bifite inshingano zo kubaka ubudahangarwa bw'umubiri.

Millets kuba isoko ikomeye ya poroteyine irashobora gufasha gutera imbere no gushimangira ubudahangarwa bwacu. Ubudahangarwa bukomeye bivuze amahirwe make yo gufata indwara.

4. Mugabanye ingaruka z'umutima

Millets irimo ibinure byingenzi, bitanga imibiri yacu amavuta meza. Ibi birinda kubika amavuta menshi kimwe no kugabanya neza ibyago bya cholesterol nyinshi, inkorora, nizindi ngaruka z'umutima nkuko byavuzwe nibi kwiga. 

Potasiyumu iri muri millets igenga umuvuduko wamaraso kandi igahindura sisitemu yo gutembera.

Xiaomi 2.5kg

5. Irinda asima

Ibirimo bya magnesium mumashanyarazi birashobora kugabanya inshuro nyinshi uhura na migraine. Irashobora kandi kugabanya ubukana bwibibazo bya asima.

Impamvu nuko, bitandukanye ningano, ntabwo zirimo allergène zitera asima no kuzunguruka.

6. Ifasha Kurya

Millets ni isoko nziza ya fibre ifasha igogora mugabanya kubyimba, gaze, kubabara, no kuribwa mu nda. Byongeye kandi, igogorwa ryiza rituma ibibazo nka kanseri yo mu gifu / kanseri ifata n'impyiko / umwijima.

7. Ibikorwa nka Antioxydeant

Millets ifasha umubiri wawe kwangiza kubera antioxydeant; Quercetin, curcumin, aside ellagic, hamwe na catechine zifite agaciro zisohora uburozi mumubiri wawe kandi bigahindura ibikorwa byimikorere yingingo zawe.

Incamake

Millets ikungahaye ku ntungamubiri nyinshi zingirakamaro, nka fosifore, magnesium, umuringa, na manganese. Kubinjiza mumirire yumuntu birashobora kugira inyungu zitandukanye mubuzima nko kunoza ubudahangarwa nubuzima bwigifu. Irinda kandi imiterere yumutima nizindi ngorane nka asima. Gukoresha umuceri bizwiho gufasha kugabanya ibiro no kwangiza umubiri. Igenga kandi isukari mu maraso ifasha mukurinda diyabete cyangwa gucunga neza indwara. 

Ibiryo byiza byumuceri

Imikoreshereze ya millet iratandukanye. Urashobora kubiteka mugitondo, sasita cyangwa nimugoroba.

Koresha umuceri wumuceri aho gukoresha umuceri wera mubyo uteka, kandi ibyokurya byawe bizaba byiza cyane. Yatanzwe hano hepfo ni umuceri usimbuza umuceri.

1. Vegan Millet Sushi hamwe nimboga zikaranze zumye hamwe na Cream ya Broccoli

Gukora Ingano - 5 sushi
Igihe cyo kwitegura - iminota 45-50

Ibigize:

Ku mboga zokeje

• 1/2 tbsp amavuta
• ¼ tsp umunyu
• 100g buri karoti, shitingi, seleri yumuzi, hamwe na beterave

Kuri Cream ya Broccoli

• 50 g buri mbuto yizuba yizuba hamwe nindabyo za broccoli
• 180 ml amazi akonje
• 1 tbsp ya soya ya soya nkeya

Kumashanyarazi

• 250 g idatetse
• 1.2 l amazi
• Tsp umunyu

Uzakenera kandi impapuro 5 za nori na tamari isosi yo gutanga.

Amabwiriza:

1. Banza uteke imboga. Shyushya ifuru kugeza 400F, shyira imirongo yawe yimboga kumurongo wo gutekesha utwikiriye amavuta. Ongeramo umunyu hejuru yimboga hanyuma ubiteke mu ziko muminota 35 cyangwa byoroshye. Kuramo tray mu ziko hanyuma ureke imboga zitetse zikonje.

2. Noneho, vanga urusyo n'amazi n'umunyu hanyuma ubizane. Guteka iyi mvange kubushyuhe bwo hagati muminota 15. Iyo bimaze koroshya, shyira ku ruhande ureke bikonje.

3. Guteka indabyo za broccoli kandi imbuto z'izuba mumazi muminota 15 hanyuma ukure hanyuma woge izo mboga zitetse namazi akonje. Ongeramo iyi broccoli hamwe nizuba ryizuba kuri blender hamwe namazi akonje, isosi ya soya, na vinegere. Kuvanga muminota mike kugeza ubonye uruvange rworoshye hanyuma ubishyire kuruhande.

4. Fata materi izunguruka n'amabati yawe ya nori hanyuma witegure gukora sushi yawe. Ubwa mbere, ongeramo hafi ikiyiko cya shitingi hanyuma ukwirakwize. Noneho shyiramo imboga zokeje hamwe na cream ya broccoli.

5. Ihanagura hejuru yurupapuro rwa Nori n'amazi hanyuma uyizunguze mumuzingo wa sushi. Subiramo inzira imwe inshuro eshanu hanyuma ukoreshe icyuma gityaye kugirango ukate sushi mo ibice. Korera iyi sushi hamwe na cream ya broccoli isigaye hamwe na sosi ya tamari. Ishimire umuceri wawe wumuceri sushi.

Ubuzima bwiza

Gukoresha urusyo rutandukanye nko gusimbuza ibinyampeke nk'ingano, umuceri nabyo bitanga uburyohe butandukanye, uburyohe kubiryo bimwe hamwe nibyiza byintungamubiri. Millets idafite gluten nubundi buryo bwiza kubantu bafite gluten kutihanganirana. Bashobora kuribwa nka poroji yo kurya mugitondo, nkibiryo byo kuruhande, cyangwa bigakoreshwa nkifu yo guteka. Birashobora kongerwaho isupu, isupu, na salade kugirango byongere imirire. Bamenyekanye cyane mubiryo gakondo nka dosa na idli basimbuza umuceri. Urashobora kandi gukoresha urusyo kugirango ukore imigati myiza kandi iryoshye, imigati, ndetse na pancake. Hamwe nubwoko bwinshi bwa milleti amahitamo ni endles.

Umwanzuro 

Millets yagurutse munsi ya radar ahari ibinyampeke bizwi cyane, nk'umuceri n'ingano. Vuba aha nibwo abakunda ubuzima nubuzima bwiza baturutse kwisi yose basobanukiwe nubushobozi bwayo. Inyungu zubuzima ibiryo byoroheje bitanga bitanga rwose birihariye.

Bitandukanye ningano n'umuceri, guhinga umuceri biraramba bidasanzwe. Iyi ngano y'ibiribwa ifasha umubiri wacu gushimangira ubudahangarwa bwacu, kugenzura indwara, no gufasha kugabanya ibiro. Byongeye kandi, urusyo rufata igihe kinini kugirango rugabanuke mumubiri kandi rutume duhaga igihe kirekire.

Hariho uburyo bwinshi bwo gushira umuceri mumirire yawe. Urashobora gukoresha ingano yibiryo nkibisimburwa byimbuto, gukora poroje, cyangwa ukabishyira mubikombe - ikoreshwa rya milleti mugikoni ntirigira iherezo. Shyiramo rero ibiryo byiza cyane mumirire yawe ya buri munsi kandi urebe impinduka nziza izana mubuzima bwawe.