Urusenda ni iki?

Imbuto ishyizwe mu ngano zose, umuceri ukunze kuboneka mu nyoni. Ariko rwose ntabwo arinyoni gusa. Ibi bisanzwe biboneka gluten idafite ibinyampeke byuzuye imyunyu ngugu-nka potasiyumu na magnesium - kandi igapakira punch hamwe na proteine ​​nyinshi kuri buri serivisi. Hamwe nuburyohe bwibigori bworoshye buteka kimwe numuceri cyangwa quinoa, ibinyamisogwe byombi muri salade, nkibiryo byo kuruhande, nka poroji yo kurya mugitondo, cyangwa no muri imigati na keke. Kugirango wongere uburyohe bwimbitse kumafunguro yawe, urashobora kandi kuzunguza umuceri mbere yo guteka kugirango uzane inoti nziza cyangwa zubutaka. Komeza usome kugirango umenye byinshi kubyerekeye umuceri, amakuru yimirire nibyiza, nuburyo bwo kurya ingano nziza.

Ibiryo byimirire

Iyi ngano ntoya yose itanga intungamubiri zikomeye.

Samantha Murdoch, RDN, inzobere mu bijyanye n'imirire yanditswe mu bitaro bya Lenox Hill mu mujyi wa New York, agira ati: “Millet ni ibinyamisogwe, bidafite gluten byuzuye vitamine n'imyunyu ngugu nka calcium, fosifore, na magnesium.” Izo ntungamubiri “zose zifite uruhare runini mu buzima bw'amagufwa, n'imikorere y'imitsi n'imitsi.”

Dore ibyo uzasanga mu gikombe kimwe (garama 174) zitanga umuceri watetse.

Calori: 207

Poroteyine: 6.1 g (12 ku ijana by'agaciro ka buri munsi)

Fibre: 2,3 g (9 ku ijana DV)

Ibinure: 1.7 g

Carbohydrates: 41.2 g (14 ku ijana DV)

Kalisiyumu: 5.2 mg (1 ku ijana DV)

Icyuma: 1,1 mg (6 ku ijana DV)

Niacin: 2.31 mg (12 ku ijana DV)

Magnesium: 76,6 mg (19 ku ijana DV)

Fosifore: 174 mg (17 ku ijana DV)

Potasiyumu: 108 mg (3 ku ijana DV)

Gluten idafite ibinyampeke byuzuye proteine

Niba umuceri atari igice gisanzwe cyimirire yawe, urashobora kongera kubitekerezaho. Iyi ngano y'ibinyampeke isa n'imbuto ifite byinshi poroteyine - garama 6 kuri buri serivisi - wongeyeho fibre nyinshi, na magnesium. Nubundi buryo bukomeye butagira gluten kubantu barwaye celiac cyangwa umuntu wese ushaka kugabanya gluten.

Igice cyiza? Millet iroroshye kwinjiza mumafunguro yawe kuko aranyuranye. Urashobora kuyarya nka poroji ya mugitondo, ukayinywa nkibinyobwa bisembuye, ukayikoresha mugusimbuza umuceri, cyangwa kujugunya kuri salade. Urashobora no gukoresha ifu yumuceri yo guteka. Gerageza ibi umutobe wuzuye umuntu wese agomba gukunda.

Inkomoko yumuceri

Umuceri ni ingano ntoya ni ubwoko bwibyatsi kandi biri mumuryango wa Poaceae. Igihingwa kavukire mu turere twinshi two muri Aziya no muri Afrika, ni ibiryo byingenzi kumico myinshi. Bikunze gusemburwa cyangwa gukorwa mubinyobwa. Kurenga kimwe cya gatatu cyabatuye isi bashingira kuri izo ngano zose.

Millet ntabwo itoneshwa gusa ninyungu zayo, ariko nanone kubera ko ishobora gukura mubihe bishyushye, byumye, kandi bigoye.

Xiaomi 2.5kg

Ubwoko

Hariho amoko menshi yumuceri ahingwa kugirango abantu barye ndetse nubworozi. Isaro ry'igihingwa ahanini gihingwa mu Buhinde no mu bice bya Afurika. Nimwe mumashanyarazi ahingwa cyane, kuburyo byoroshye kuyasanga mububiko bwibiribwa. Isaro ry'isaro rifite ibara, kuva cyera n'umuhondo kugeza imvi n'umuhondo.

Urusenda rushyizwe mubwoko bubiri butandukanye: Ubusanzwe urusyo runini rukuze, rukunzwe cyane, hamwe nuduto duto duto. Ubwoko bwibanze bwibihingwa birimo urutoki, urusenda rwa foxtail, isaro, na proso millet. Dukurikije ubushakashatsi muri Iterambere mubushakashatsi bwibiryo nimirire, urutoki urutoki rufite calcium nyinshi hamwe na potasiyumu ugereranije nubundi bwoko bwa millet.

(Hano hari inama zijyanye no gukoresha ifu yumuceri yo guteka gluten.)

Ubwoko bwa millet butandukanye mubara, ubunini, n'aho bukura. Kandi byose bifite intungamubiri zitandukanye.

Inyungu zubuzima bwumuceri

Amino acide

Umuceri ni kimwe mu binyampeke bifite proteyine nyinshi kuri buri serivisi, bigatuma biba byiza ku bimera, ibikomoka ku bimera, cyangwa ibiryo bishingiye ku bimera. Ati: “Millet irihariye kuko itanga byinshi aside amine ugereranije n'ibinyampeke byinshi, ”ibi bikaba byavuzwe na Allison Gregg, RDN, inzobere mu bijyanye n'imirire yanditswe mu mujyi wa Jacksonville, muri Floride. “Acide Amino ikora nk'intungamubiri za poroteyine.”

Hafi ya antioxydants

Antioxydants ni molekile zirwanya radicals zubuntu. Radicals yubusa irashobora kwangiza umubiri mugihe urwego ruri hejuru. Gregg agira ati: "Kwangirika gukabije bigira uruhare muri etiologiya y'ibibazo by'ubuzima budakira, nk'indwara z'umutima n'imitsi ndetse n'indwara."

Urusenda rwinshi muri acide ferulic na catechine, ibice bya fenolike bikora nka antioxydants. Kristin Gillespie, RD, umuganga w’inzobere mu bijyanye n’imirire kandi wemewe n’umuganga w’imirire ufite icyicaro i Virginia Beach, muri Virijiniya, avuga ati: Ati: “Ibi na byo bifasha kugabanya ibyago byo kurwara indwara zidakira, harimo n'indwara z'umutima ndetse na kanseri zimwe na zimwe.”

Ibara ry'ingano naryo ritanga itandukaniro. Gregg agira ati: “Ibara ryijimye ryijimye, nk'urutoki na proso [varieties], niko ubushobozi bwa antioxydeant bwiyongera.”

Urusenda rushobora gufasha kugabanya urugero rw'isukari mu maraso

Fibre ningirakamaro kumubiri muzima kubwimpamvu zitandukanye, zirimo gufasha inzira yumubiri wawe hamwe na bagiteri nziza no gufasha amara. Urusenda rufite ibishonga kandi bidashobora gukemuka fibre. Gregg agira ati: “Fibre ikungahaye kuri fibre hamwe na polyisikaride idafite ibinyamavuta bifasha kugenzura urugero rw'isukari mu maraso.” “Indangagaciro ya glycemic nkeya ifasha kwirinda isukari mu maraso.”

Ibisabwa birashobora gufasha kugenzura cyangwa kugabanya

Inyungu zintungamubiri za millet zirashobora gufasha koroshya ubuzima.

Murdoch abisobanura agira ati: “Iyi ngano, hamwe n'ibindi binyampeke byose, birashobora kugabanya urugero rwa cholesterol.” Gregg yongeyeho ati: “Millet irashobora kandi kugira uruhare mu kugabanya urugero rwa triglyceride.

Gillespie agira ati: "Ntabwo umuceri ufite akamaro mu kugabanya cholesterol gusa, ahubwo" antioxydants ikungahaye kuri fibre ikungahaye ku ndwara zifasha kwirinda indwara zidakira, harimo n'indwara z'umutima ndetse na kanseri zimwe na zimwe. "

Gluten idafite amahitamo kubafite uburwayi bwa celiac

Umuceri ni ibinyampeke bidafite gluten, bituma biba byiza kubantu bose ishaka kugabanya ingano ya gluten barya cyangwa kubafite uburwayi bwa celiac. Nubwo ari ibinyampeke bidafite gluten, Gregg agira ati: "ko ugomba gukomeza kureba ikirango mugihe uguze umuceri kugirango umenye ko kitarimo gluten kandi nticyandujwe nibintu birimo gluten."

Ingaruka cyangwa ingaruka

Nubwo umuceri ufite inyungu nyinshi zubuzima, ni ngombwa kumenya ko ifite antinutrients. Ibyo nibintu bibuza cyangwa bigabanya ubushobozi bwumubiri bwo gufata intungamubiri.

Hariho ubwoko butandukanye bwa antinutrients kandi “umuceri urimo byinshi, birimo tannine, phytates, polifenol, inhibitori ya trypsin, na fibre”, Gillespie. Gillespie agira ati: “Imiti igabanya ubukana ni ibimera bikomoka ku bimera bigabanya bioavailable - bityo rero, ubushobozi bwo gukurura intungamubiri zimwe na zimwe.”

Hariho intungamubiri nyinshi hamwe namabuye y'agaciro ashobora guterwa na antinutrients. Murdoch agira ati: “Nubwo iyi antinutrients igira uruhare mu kwinjiza calcium, fer, zinc, na magnesium, hari ibintu bitandukanye bishobora kugira ingaruka ku bwinshi.”

Hashobora kubaho ingaruka mbi, cyane cyane iyo urya umuceri mwinshi. “Kurya umuceri mwinshi birashobora gutuma umuntu arwara igifu, kubyimba, na impatwe, ”Gregg avuga.

Abantu bamwe bashobora gukenera kwita cyane kubyo bakoresha amashanyarazi. Murdoch agira ati: “Hariho abaturage bake bagomba gukurikirana uko bafata kandi ntibakabya.” Niba ufite, cyangwa ufite ibyago byo kurwara ostéoporose cyangwa kubura fer nke, urugero, "birashobora kuba byiza kugira ibiryo byinshi bya fer cyangwa calcium bikungahaye kuri calcium mbere cyangwa nyuma yo kurya umuceri kugirango urugero rwintungamubiri rwinjizwe neza."

Ikindi kijyanye na compound ni goitrogenic polifenol, ishobora kwanduza tiroyide kandi igatera goiter. Goiter niyaguka rya glande ya tiroyide. Gregg agira ati: “Niba ufite ibibazo bya tiroyide, ushobora gukenera kugabanya ibyo ufata kuko umuceri urimo goitrogene nkeya, ishobora kubangamira ibikorwa bya tiroyide.”

Uburyo bwo kurya umuceri

Urusenda rufite uburyohe bworoshye bwibigori kandi rushobora gukoreshwa mu byokurya byinshi. Guteka bisa no gukora umuceri: Kurikiza 2-ibikombe-amazi-kuri-1-igikombe-ingano. Bifata iminota igera kuri 20, bikora ibiryo byihuse kandi byoroshye gutegura. Niba ushaka kuzana uburyohe bwintungamubiri, urashobora kuzunguza umuceri hamwe namavuta make mumisafuriya mbere yo guteka.

Murdoch agira ati: “Nanjye ubwanjye nkunda gushyira imboga zokeje hamwe na poroteyine hejuru ya shitingi kugira ngo mbone fibre y'inyongera mu ifunguro ryanjye.”

Urashobora kugura umuceri muburyo butandukanye, harimo ingano zose, gris grits, puffed, nifu.

Gregg agira ati: “Abantu bakwiye gutekereza kongeramo umuceri mu mirire yabo kuko ari ubundi buryo bwiza, bworoshye gukora, kandi buhendutse.” Urusenda rushobora kwinjizwa mubicuruzwa bitetse, nka kuki, imigati, na keke, kandi bigakoreshwa mubyimbye byisupu.

Gillespie agira ati: "Irashobora gutekwa no kuribwa nk'ibinyampeke bya mu gitondo kimwe na oatmeal, guteka no gukoreshwa nk'ibiryo byo ku ruhande, bikajugunywa muri salade yawe, cyangwa bikongerwamo ibinure cyangwa poroteyine."