Rwanda
Millets ni ubwoko butandukanye bwibyatsi bito byimbuto, byuzuye byuzuye kwisi nkigihingwa cyibinyampeke kubiryo ndetse nibiryo byimibereho. Ubwoko bwinshi bwitwa millets ni ubw'umuryango wa Pinaceae, ariko urusyo rumwe na rwo ni urwa tagisi zitandukanye.
Mugihe habaye imirire yubwoko butandukanye bwa Millets ikora nkisoko nziza ya proteine, micronutrients na phytochemicals. Igizwe na karubone ya 65-75%, ibinure 2-5%, fibre y'ibiryo 15-20% na proteyine 7-12%. Umwirondoro wingenzi wa aside amine ya proteine ya millet ni nziza kuruta ibinyampeke bitandukanye nkibigori. Millets zirimo poroline nkeya zifitanye isano, zishobora kuba izindi nyongera zigira uruhare runini mu igogorwa rya poroteyine. Kimwe na poroteyine y'ibinyampeke, poroteyine za milleti ni isoko mbi ya lysine, ariko zuzuzanya neza n'imboga zikungahaye kuri lysine (leguminous) hamwe na poroteyine z'inyamaswa zigize intungamubiri zuzuye zifite agaciro gakomeye k'ibinyabuzima. Millets ifite intungamubiri nyinshi ugereranije nintete nziza. Amashanyarazi mato ni isoko nziza ya fosifori nicyuma. Millets igira uruhare mubikorwa bya antioxydeant hamwe na phytates, polifenol, tannine, anthocyanine, phytosterole na pinacosanol ibifitemo uruhare runini mubusaza n'indwara ziterwa na metabolike. Amashanyarazi yose afite ibikorwa birwanya antioxydeant.
Isaro rya Millet (Bajra) Isaro ry'isaro ririmo umubare munini wa poroteyine (12-16%) kimwe na lipide (4-6%). Ifite 11.5% ya fibre y'ibiryo. Kugirango ugabanye ibyago byo kurwara amara bikenera kwiyongera igihe cyo gutambutsa ibiryo munda. Ibirimo niacin muri pearl millet birenze ibindi binyampeke. Irimo kandi folike, magnesium, fer, umuringa, zinc na vitamine E na B- bigoye. Ifite ingufu nyinshi ugereranije nandi mashanyarazi. Ikungahaye kandi kuri calcium hamwe namavuta adahagije nibyiza kubuzima.
Urutoki (Ragi) Urutoki rwintoki nisoko ikungahaye kuri calcium (300-350 mg / 100g) Ragi ifite imyunyu ngugu myinshi. Ifite urugero rwo hasi rwa poroteyine (6-8%) hamwe n’ibinure (1.5-2%) Intungamubiri za urutoki rwintoki zidasanzwe kubera sulfure ikungahaye kuri aside amine. Ibinyampeke bifite imiterere myiza ya malting kandi bizwi cyane kubikoresha nkibiryo byonsa. Ifite ibikorwa byinshi birwanya antioxydeant.
Amasaka (Jowar) Igice kinini cya poroteyine yamasaka ni prolamine (kaffirine) ifite umwihariko wo kugabanya igogorwa ryoguteka bishobora kuba inyungu kubuzima kumatsinda amwe. Intungamubiri z'amasaka iyo zitetse ntizigabanuka cyane kurusha izindi poroteyine z'ibinyampeke, zishobora kugirira akamaro ubuzima bw'amatsinda amwe. Ikungahaye kuri poroteyine, fibre, thiamine, riboflavin, aside folike, na karotene. Ikungahaye kuri potasiyumu, fosifore na calcium hamwe na fer, zinc na sodium bihagije.
Foxtail Millet (Kakum) Ni mwinshi muri karubone. Ifite intungamubiri ebyiri za poroteyine ugereranije n'umuceri. Harimo amabuye y'agaciro nk'umuringa & fer. Itanga intungamubiri nyinshi, ifite uburyohe bwintungamubiri kandi ifatwa nkimwe mubinyampeke byoroshye kandi bitari allergique.
Kode ya Millet Ifite poroteyine nyinshi (11%), ibinure bike (4.2%) hamwe na fibre nyinshi cyane (14.3%) , potasiyumu, magnesium na zinc. Irimo lecithine nyinshi kandi ni nziza mu gushimangira sisitemu y'imitsi.
Millets idafite gluten, ifite intungamubiri nyinshi kandi ikungahaye kuri fibre y'ibiryo. Bakungahaye kuri micronutrients, harimo calcium, fer, fosifore, nibindi. Biri hasi muri Index ya Glycemic (GI) kuko idatera umuvuduko mwinshi mubisukari byamaraso. Millets igomba kuba igice cyingenzi mumirire yacu ya buri munsi. Indyo y'ibiryo mumashanyarazi ifite amazi akurura ibintu byinshi. Yongera igihe cyo gutembera mu biryo bifasha mu kugabanya ibyago byo kurwara amara kandi ikora nk'imiti yangiza umubiri.
Millets irwanya aside na gluten kubuntu, ifasha kwirinda diyabete yo mu bwoko bwa 2. Ifite akamaro mukugabanya umuvuduko wamaraso. Kugabanya ibyago byo kurwara gastrointestinal nka ibisebe byo munda cyangwa kanseri yumura. Kuraho ibibazo nko kuribwa mu nda, gaze irenze, kubyimba no kuribwa. Urusenda rukora nka probiotic igaburira micro flora muri ecosystem yimbere.5 ukuri kwingenzi bijyanye na millet.
Imbaraga zimirire: Millet ikungahaye ku myunyu ngugu hamwe nintungamubiri zubatswe nubwoko bwa phyto-intungamubiri. Ibyingenzi bya phytonutrient nka lignans igaragara mumashanyarazi ifasha kugabanya ibyago byindwara z'umutima. Amasaro ya puwaro akungahaye kuri fibre idashobora gushonga kandi ifasha mugogora neza, kandi izwiho no kurwanya kanseri. Amashanyarazi ya Foxtail ntabwo akungahaye kuri magnesium gusa ifasha kugabanya umuvuduko wamaraso, kandi ifite fer nyinshi na calcium bifasha kongera ubudahangarwa bw'umubiri. Ku rundi ruhande, amasaka ni ubwoko bwa gluten butarimo ibinyamisogwe bifitiye akamaro ababana n'indwara ya celiac. Muri rusange, urusyo ni ibiryo byuzuye intungamubiri kandi ni ngombwa mubuzima bwiza.
Mugihe cyo kubyimba umubyibuho ukabije, diyabete n'indwara y'umutima hakiri kare, habaho kwiyongera gutunguranye mubitekerezo byubuzima mubantu. Harakenewe guhitamo indyo yuzuye, kandi kubabizi, urusyo rugenda rugira uruhare runini Millets igenda itera imbere nkuburyo bwiza kubarwaye indwara zubuzima, bwaba diyabete, indwara zifata umutima, indwara zifata amara cyangwa allergie kuri gluten .