Umuceri uhingwa muri Afurika, mu Buhinde, no mu majyepfo y'uburasirazuba bwa Aziya mu myaka ibihumbi, bituma uba umwe mu ngano zahinzwe kera cyane ku isi. Ni igice cya Poaceae, cyangwa umuryango wibyatsi, ariko imiterere yimirire yacyo isa cyane namasaka nibindi binyampeke. Bisa na ibishyimbo, ni ingano ikomeye irwanya amapfa kandi ikura vuba, kandi itanga inyungu nyinshi mubuzima. Umuryango w’abibumbye wanagaragaje ingano za kera kubera guteza imbere ubuzima agaciro k’imirire n’uruhare mu gushyiraho ibiribwa ku isi.
Millet idafite gluten kandi ni isoko nziza ya fibre, proteyine, na micronutrients nyinshi zingenzi. Harimo umuceri mubiryo byuzuye birashobora gufasha kurinda ubuzima bwumutima, gutera imbaraga za cholesterol nziza, hamwe ninkunga imbaraga zo gucunga ibiro, mubindi byiza. Muri iyi ngingo, tuzagabanya imirire yintungamubiri yumuceri, ibibi byayo nibyiza, nuburyo bwo kubitegura.
Ubwoko butandukanye bwa Millet
Millet ni imwe mu ngano za kera cyane ku isi. Muri iki gihe, ni igihingwa cy’ibanze ku bantu no ku nyamaswa. Kubera intungamubiri zayo, abahanga mu by'imirire benshi biyandikishije basaba kongeramo umuceri mubyo kurya byawe. Ariko hamwe nubwoko bwinshi bwo guhitamo, nigute ushobora kumenya urusenda rwiza?
Kimwe nibiryo ibyo aribyo byose, ubwoko bwose bwurusenda burashobora guhuza nimirire yuzuye iyo ikoreshejwe mubitekerezo. Ibinyamisogwe byinshi bifite agaciro kintungamubiri bisa, birashobora rero guteka kubyo ukunda. Binyuze mu igeragezwa no kwibeshya, urashobora kubona urusenda ruhuye nibyo ukeneye kandi ruhaza tastebuds yawe.
Ingano za kera ziratandukanye mubunini n'amabara hagati yubwoko. Urusenda rugabanijwemo ibyiciro bibiri byibanze - ingano nini nini ntoya - biguha ahantu heza ho gutangirira muguhitamo umuceri ukwiye.
1. Ibinyampeke binini
- Urutoki, nanone yitwa ragi, mubusanzwe yijimye kandi hafi milimetero 1-2 (mm) mubunini
- Foxtail Millet Birashobora kuba umutuku, umukara, umweru, cyangwa umuhondo mubara, kandi mubisanzwe bifite mm 2-3 z'ubunini
- Isaro ni ubwoko bwibisanzwe. Ubusanzwe ni umweru, umuhondo, imvi, cyangwa umutuku kandi ufite uburebure bwa mm 3-5
- Proso Millet ifite uburebure bwa mm 3 kandi mubisanzwe ifite imirongo irimbisha uburebure bwingano. Irashobora kuba umukara, umuhondo, cyangwa umweru
2. Ingano ntoya
- Browntop Millet ni hafi ya mm 4-5 z'uburebure na tan cyangwa umweru
- Fonio Millet ni ingano nto, mubisanzwe byera cyangwa byera, bifite ibibara byijimye
- Kode ya Millet ni mwijimye mwijimye, ikuze mubirabura kandi byijimye. Bafite mm 3 z'ubunini
- Barnyard Millet iza mu gicucu cy'imvi n'umweru kandi ifite uburebure bwa mm 3
- Urusenda ruto ni mubusanzwe nka mm 2-3 mubunini nigicucu cyumuhondo nicyera mubara
Umwirondoro wimirire
Ibinyamisogwe ni intungamubiri zikungahaye ku ntungamubiri, zidafite gluten zuzuye proteyine, fibre soluble, hamwe na micronutrients. Kimwe nibindi binyampeke, bihuza neza nibindi biribwa kugirango bikore ibiryo bifite intungamubiri cyangwa ibiryo byo kuruhande.
Igikombe cya 1/2 gitanga umuceri utetse gitanga:1
- Calori: 104
- Poroteyine: Garama 3 (g)
- Carbohydrates: 20.6g
- Ibinure: 0.87g
- Fibre: 1.1g
- Isukari: 0.1g
- Fosifore: Miligarama 87 (mg) (7% by'agaciro ka buri munsi)2
- Folate: 16.6 microgrammes (mcg) (4% byagaciro ka buri munsi)2
- Potasiyumu: 54mg (2% by'agaciro ka buri munsi)2
- Kalisiyumu: 2.6mg
- Magnesium: 38.3mg (9% by'agaciro ka buri munsi)2
- Niacin: 0,67mg (4% by'agaciro ka buri munsi)2
Umuceri ntutangwa gusa nk'ingano zose - uraboneka kandi nk'ifu ya shitingi. Gukoresha ifu yumuceri aho gukoresha ubundi bwoko bwifu birashobora kongera imirire ya ibicuruzwa bitetse.
Igikombe cya 1/2 gitanga ifu yumuceri itanga:3
- Calori: 228
- Poroteyine: 6.5g
- Carbohydrates: 44.7g
- Ibinure: 2.5g
- Fibre: 2.8g
- Isukari: 1g
- Fosifore: 170mg (14% by'agaciro ka buri munsi)2
- Folate: 25mcg (6% by'agaciro ka buri munsi)2
- Potasiyumu: 134mg (3% by'agaciro ka buri munsi)2
- Kalisiyumu: 8.4mg
- Magnesium: 71mg (17% by'agaciro ka buri munsi)2
- Niacin: 3.6mg (22% by'agaciro ka buri munsi)2
-
Xiaomi 2.5kg
-
Ubuzima ninyungu zintungamubiri
Hariho impamvu ituma umuceri ukunze kuboneka mububiko bwibiryo byubuzima - ni ingano yimbaraga zishyigikira ubuzima bwiza murwego rwinshi. Ifite imiterere ishimishije yimirire ifasha inzira nyinshi zubuzima, harimo amara nubuzima bwumutima.
Inyungu zubuzima bwa millet zirimo:
- Ubwinshi bwa Antioxydants: Umuceri wuzuye tannine, phytates, na fenolike, bishobora gufasha kurwanya stress ya okiside yangiza selile kandi ishobora kugira uruhare mubuzima bwigihe kirekire nka diyabete yo mu bwoko bwa 2 n'indwara z'umutima
- Ibishobora kugenga urwego rwisukari yamaraso: Millets yemerwa cyane nkufite hasi Indwara ya glycemic. Rero, ibinyampeke bishobora kugirira akamaro isukari mu maraso no kugabanya ibyago byo kurwara diyabete4
- Ibishoboka Cholesterol-Kugabanya Ibintu: Ubushakashatsi bwerekanye ko kurya umuceri bishobora kugabanya hyperlipidemiya no kuzamura cholesterol ya HDL, cholesterol nziza. Nkibyo, irashobora kugabanya ibyago byo kurwara hypertension nizindi ndwara zifata umutima5
- Bikwiranye nimirire idafite gluten: Abakeneye gukurikiza indyo idafite gluten, kimwe nababana nindwara ya celiac, barashobora kwishimira neza umuceri. Hariho udukoryo twinshi twa milleti dutanga ubwoko butandukanye mumirire idafite gluten. Byongeye, ifu yumuceri nifu ya gluten idafite ifu yingano
- Gushyigikira Ubuzima Bwiza: Millet ikungahaye kuri prebiotics zingirakamaro, zitera gukura kwa bagiteri zifite akamaro muri mikorobe yo mu nda, zitera amara meza. Byongeye kandi, umuceri ni isoko nziza ya fibre. Ibiryo bihagije bya buri munsi bifasha amara buri gihe, kugabanya ibyago byo guhangayikishwa na gastrointestinal
Amashanyarazi ashobora kugabanuka
Mugihe ingano zumuceri zitanga inyungu nyinshi mubuzima, zifite kandi ingaruka mbi-cyane cyane zijyanye nibirimo antinutrient. Ibinyampeke birimo intungamubiri zibangamira umubiri wawe kwinjiza izindi ntungamubiri, zishobora gutera intege nke iyo zitabazwe. Ariko, ibi birashobora kugaragara bitandukanye muburyo bwa millet.
- Antinutrients muri Millet Hinder Intungamubiri Absorption: Antinutrients, nka acide phytique, irashobora kugabanya ubushobozi bwumubiri bwo gukuramo intungamubiri zimwe na zimwe nka potasiyumu, calcium, fer, zinc, na magnesium. Nyamara, abarya indyo yuzuye ntibashobora kubona izi ngaruka kurwego runini
- Urwego rutandukanye rwa Antinutrients muburyo butandukanye bwa millet: Kimwe nizindi ngano zose, intungamubiri ziratandukanye muburyo bwa millet. Ni nako bigenda kubirimo antinutrient. Ubwoko bumwebumwe bwa millet burimo antinutrients nyinshi, bigatuma bigorana kumva neza ingaruka zabyo kuri micronutrient
- Isaro rya Millet irimo Phytates: Phytates itanga inyungu zubuzima ariko irashobora kubuza kwinjiza imyunyu ngugu ikenewe kugirango homeostasis ibe mumubiri6
- Goitrogenic Polyphenol muri Pearl Millet Ihujwe na Goiter Risk: Ifumbire ya polifenol iri mu masaro ya pearl igira ingaruka za goitrogenic, zishobora kugira uruhare mu kwaguka kwa tiroyide.7
Inama zo Gutegura no Guteka Urusenda
Millets nintete zinyuranye zishobora kongera uburyohe, imiterere, nimirire yibyo kurya bitandukanye. Ibinyampeke bigurishwa mbisi, byumye, bisukuye, nubutaka nkifu, biguha amahirwe menshi yo kubishyira mumirire yawe yuzuye. Mubisanzwe byateguwe muburyo ushobora guteka quinoa.
Mbere yo guteka umuceri wawe, tekereza kubishiramo ijoro ryose kugirango ugabanye ibirimo antinutrient. Kunywa bituma antinutrients nka acide phytique isohoka. Urashobora kandi kuzunguza urusenda mu isafuriya mbere yo guteka kugirango wongere uburyohe bwarwo.
Igihe nikigera cyo guteka umuceri wawe, ongeramo ibikombe 2 byamazi kuri buri gikombe cyumuceri mbisi. Zana imvange kubira hanyuma ubireke biteke mugihe cyiminota 20 cyangwa kugeza ingano zimaze gufata amazi menshi. Kuramo inkono mu muriro, fungura amashanyarazi, hanyuma ureke yicare indi minota 15 mugihe ikuramo amazi asigaye.
Urusenda rutetse rushobora kongeramo intungamubiri nyinshi mubiryo byinshi. Tekereza kongeramo akajagari muri salade igarura ubuyanja, igikoma cya mugitondo, cyangwa isupu.
Wige Uburyo bwo Kunoza Imirire yawe no Gukurikirana Indanganturo ya Glycemic Urwego hamwe ninama zinzobere.
Ingano yumuceri yihanganiye ikizamini cyigihe. Nigihingwa gikomeye gikomeje gukorera abantu kwisi yose hamwe nintungamubiri zuzuye. Nkibiryo bike-GI, ibiryo bidafite gluten, umuceri urashobora kuba inyongera nziza mumirire myinshi yo kuvura. Abakurikirana isukari yabo mu maraso, gucunga kutihanganira gluten, cyangwa guharanira ubuzima bwabo bwiza bwumutima barashobora kubona inyungu zijyanye no kurya umuceri.
Imirire igira uruhare runini mubuzima rusange, ariko gukurikirana ingaruka zimirire yawe kuri sisitemu birashobora kugorana. Gukurikirana glucose ikomeje irashobora kuzamura imibereho yawe kandi ushyigikire ingeso nziza yo kurya mugaragaza ibimenyetso byubuzima byihariye - byerekana isano iri hagati yibyo turya nuburyo imibiri yacu yitwara.