Inyungu 12 zubuzima bwiza bwa Millets

Niba amashanyarazi ashobora kuririmba, bari kuririmba 'Yatakaye mugihe' na Celldweller. 

Ntabwo amagambo yamagambo ari yo atuma gusa ode yibihe byashize ahubwo videwo nayo aho dinosaur igenda mu bihe byashize, ibya none nibizaza. 

Kubera iki? Nibyiza, hari igihe urusyo rwakuze cyane nkibiryo byingenzi kandi byari igice cyimico yibiribwa byaho. 

Ariko babuze igihe. 

Bimaze kugirirwa icyizere cyo gutanga imirire myiza ninyungu zubuzima, baribagiwe kandi bagurishwa ibinyampeke byinshi 'binonosoye' nyuma ya Revolution ya Green. 

Mu Buhinde, hari ubwoko bwinshi bwibihingwa nka Jowar, Bajra, Ragi, Foxtail millets, Porso millet, nibindi. Mugihe icyaro cyu Buhinde kitigeze kibagirwa urusyo ninyungu zacyo rwose, imigi yo mubuhinde ntiyatakaje gukomeza guhura nibiryo bifite intungamubiri nyinshi. 

Ariko bagarutse bafite urusaku hamwe na Loni yatangaje ko 2023 ari umwaka mpuzamahanga wa Millets kandi biteguye kuyobora ejo hazaza. 

Ni ubuhe bwoko butandukanye bwa Millets

Amasaka y'amasaka

Isaro

Foxtail Millet

Urutoki

Fonio Millet

Umuhengeri wo hejuru

Amashanyarazi mato

Amashanyarazi

Amaranth Millets

Kodo Millets

Uyu munsi, tuzagerageza kugarura umuceri mugikoni cyawe. Tuzakubwira inyungu zihishe muri ibi bihingwa bito-byimbuto byimbuto ibisekuruza byabanje byakundaga cyane. 

Ni izihe nyungu z'umuceri?

Usibye kuba bihendutse cyane, umuceri ufite inyungu nyinshi mubuzima nibidukikije bituma wongera neza kubiryo byawe bya buri munsi. Reka tubasuzume umwe umwe.  

1. Millets ishyigikira igogorwa 

Millets ishyigikira sisitemu yumubiri muburyo bwinshi 

1. Hafi ya fibre: Millets ni isoko ikungahaye kuri fibre idashobora gushonga kandi idashonga, itera igogorwa ryiza kandi ikarinda kuribwa mu nda.
2. Igenga amara: Ibibyimba byinshi bya fibre bifasha kugenga amara no kwirinda indwara zifungura nka syndrome de munda.
3. Guteza imbere ubuzima bwo munda: Fibre mumashanyarazi ikora nka prebiotic, iteza imbere gukura kwa bagiteri nziza munda no kuzamura ubuzima rusange.
4. Kugabanya gucana.
5. Yorohereza igogorwa: Millets iroroshye gusya kandi ntabwo itera kutarya neza nko kubyimba, gaze, no guhuzagurika, bikunze kuba bifitanye isano na gluten irimo ibinyampeke.

Kwinjiza umuceri mumirire yawe birashobora gufasha kugogora neza mugutanga fibre yingenzi, guteza imbere ubuzima bwinda, kugabanya umuriro, no koroshya inzira.

2. Millets ishyigikira urugendo rwo kugabanya ibiro

Millets ifite indangagaciro ya glycemique igabanya ibyago byo kwiyongera ibiro. Indwara ya glycemic ni gahunda yo gusuzuma ibiryo birimo karubone ndetse nuburyo umubiri wacu ubyakira vuba. Kuba hasi kurwego rwa glycemic bituma bikwiranye nabantu bagerageza kugabanya ibiro. Fibre mumashanyarazi iteza imbere kumva wuzuye kandi igufasha kugabanya intungamubiri za calorie muri rusange.

Millets nayo iri munsi ya karori, kandi iguha imbaraga zirambye, bikagabanya amahirwe yawe, kurya cyane no kurya ibiryo bitameze neza.

3. Bakungahaye ku ntungamubiri 

Millets ikungahaye ku ntungamubiri kuko zirimo vitamine nyinshi, imyunyu ngugu, na antioxydants. Intungamubiri zimwe zingenzi ziboneka mumashanyarazi zirimo:

1. Amabuye y'agaciro: Millets ifite imyunyu ngugu ya ngombwa nka magnesium, fosifore, na potasiyumu, itera amagufwa akomeye, ubuzima bw'umutima, n'imikorere myiza y'imitsi n'imitsi.
2. Vitamine: Millets ni isoko nziza ya vitamine B igoye, harimo thiamine, niacin, na folate, ifasha kubyara ingufu nubuzima muri rusange.
3. Poroteyine: Millets nibyiza Inkomoko ya poroteyine ishingiye ku bimera, ni ngombwa mu kubaka no gusana ingirangingo, no gukomeza imitsi.

4. Millets iteza imbere ubuzima bwumutima 

Mu bushakashatsi buyobowe na Ikigo mpuzamahanga cyubushakashatsi bwibihingwa bya Semi-Arid Tropics (ICRISAT), byagaragaye ko kunywa umuceri bigabanya cholesterol 8%. 

Ubushakashatsi bwerekanye kandi ko cholesterol ya lipoprotein nkeya cyangwa cholesterol mbi nkuko dusanzwe tubizi, yagabanutseho 10%. 

Millets ifite imyunyu ngugu ya ngombwa nka magnesium, ni ngombwa mu kubungabunga ubuzima bw'umutima no kugabanya umuvuduko w'amaraso. Millets ni isoko ikungahaye kuri fibre ibora kandi idashonga, ifasha kugabanya urugero rwa cholesterol no kugabanya ibyago byo kurwara umutima. 

5. Ifasha kugenzura isukari mu maraso

Ubushakashatsi bwerekanye ko kurya umuceri bifasha mukugabanya glucose yamaraso urwego na 12-15%. Ugereranije n'ibinyampeke by'iki gihe nk'ingano, ibigori, n'umuceri; urusyo rufite amanota make ya Glycemic Index ya gusa 52.7. Ibi bivuze ko umuceri winjira buhoro buhoro mumaraso, bikarinda umuvuduko mwinshi mubisukari byamaraso. Irashobora kumanura isukari mu maraso ikagufasha kugabanya isukari yo mu maraso kugeza mbere ya diyabete kuva kuri diyabete.

6. Millets ikungahaye kuri antioxydants 

Amashanyarazi ni a isoko nziza ya antioxydants. Antioxydants ni ibintu bifasha kurinda umubiri kwangirika kwa radicals yubusa. Izi radicals zubuntu zirashobora gutera okiside, bigira uruhare muburwayi budakira kandi bigatera gusaza imburagihe. Zimwe muri antioxydants ziboneka mumashanyarazi zirimo polifenol, flavonoide, na karotenoide.

7. Gushyigikira ubuzima bwamagufwa

 Millets ni ikungahaye ku myunyu ngugu nka calcium, fer, magnesium, manganese, zinc, umuringa, potasiyumu na fosifore, biteza imbere amagufwa akomeye. Bumwe mu bwoko bwa millet, Finger millet cyangwa Ragi, burimo calcium inshuro 5-30 kurenza izindi mbuto zibiribwa zifite akamaro kanini kubuzima bwamagufwa. 

8. Millets idafite gluten 

Gluten ni ubwoko bwa poroteyine iboneka mu ngano, muri sayiri, kandi abantu bafite kwihanganira gluten bagomba kwirinda izo ngano. Millets, ntabwo zifitanye isano nizi ngano kandi ntizifite gluten, bigatuma iba amahitamo meza kandi akwiye kubantu barwaye celiac cyangwa kutihanganira gluten.

Niba ufite gluten kutihanganira kandi ukomeje kurya ibiryo bya gluten, ushobora guhura nibibazo byinshi byigifu kandi ukongera ibiro. 

9. Yongera imbaraga n'ubudahangarwa 

Kuba ikungahaye ku ntungamubiri nka Vitamine B1 hamwe n imyunyu ngugu nka fer na magnesium, millets zongera ubudahangarwa bw'umubiri kandi bigaha imbaraga umubiri kurwanya indwara. Nisoko ikomeye yingufu zo gukomeza gukora umunsi wose. 

Millets yongerera umubiri imbaraga za metabolisme, itera gukura kwa bagiteri nziza munda ari nako ifasha umubiri wacu kurwanya indwara ziterwa nibiribwa n'indwara zisanzwe. 

10. Gushyigikira ubuzima bwuruhu 

Niba hari icyo uzi kubijyanye no kwita ku ruhu ugomba kuba warumvise niacin. Niacin izwi cyane nka niacinamide kandi iboneka mubicuruzwa byinshi byita kuruhu. Ikora ku minkanyari, ivura acne, ituma uruhu ruba rumeze neza, kandi rutunganya uruhu. 

Mugihe ibyo byose byari inyungu zubuzima urusyo rutanga, hari izindi nyungu, izo ngano zizana kwisi. 

11. Inkomoko irambye yimirire 

Ukurikije Uwiteka NA, urusyo rushobora gufasha gukemura ikibazo cyubuhinzi bwisi yo kugaburira abaturage bahora biyongera kuko bafite intungamubiri kandi zihendutse. Irashobora gukuraho inzara ku isi, ikabera isoko y’amafaranga abahinzi bato, igera ku majyambere arambye, guteza imbere urusobe rw’ibinyabuzima kandi irashobora guhangana n’imihindagurikire y’ikirere. 

12. Ibidukikije byangiza ibidukikije 

Millets isaba amazi 70% kugirango akure ugereranije n'umuceri hanyuma ufate igice cyigihe cyo gukura ugereranije ningano. Irasaba kandi 40% imbaraga nke zo gutunganya. Ni ibihingwa bitoroshye bityo birashobora kwihanganira ibihe by'ikirere bikabije. 

Kwinjiza umuceri mumirire yawe nuburyo bworoshye kandi buryoshye bwo guteza imbere ubuzima bwiza nubuzima bwiza. Hariho uburyo bwinshi ushobora gushyiramo ibiryo byiza cyane mumirire yawe ya buri munsi. Icyoroshye ni ukongeramo ifu ya milleti nyinshi kubifu yawe isanzwe kandi ukishimira ibyiza byintete zintungamubiri. 

Ifite gluten, ifasha mukugabanya no gucunga ibiro, itanga inyungu nyinshi mubuzima kandi ishyigikiwe numuryango w’abibumbye uruhare runini muri gahunda y'ibiribwa. Niba ibi bidasabye gutaka urusyo, bizagenda bite? 

Urashaka uburyo bworoshye bwo kongeramo umuceri mumirire yawe utaretse na chapatis ukunda na dosiye? Gerageza Multi-Millet ivanze Uyu munsi. Shaka imbaraga za millet 5 muri buri kuruma udashyizemo imbaraga zinyongera. Gusa ongeramo igikombe 1 cyuruvange mubikombe 3 byifu ya chapati (atta) cyangwa bateri ya dosa hanyuma uteke uko mubisanzwe ukora. Intungamubiri zawe zikungahaye kuri chapati na dosa biteguye gutanga!