Millets ni iki?

Millet ni a ubwoko bwibinyampeke icyo ni igice cyumuryango wibyatsi Poaceae. Iyi ngano ntoya yuzuye ihingwa mu Buhinde na Nijeriya, cyane cyane muri Aziya no muri Afurika. Nkumuceri wijimye na quinoa, ibiryo byumuceri birashobora gutekwa kugirango byoroshye.

Hariho ubwoko bwinshi bwa millet. Nyamara, ubwoko bwinshi bukunze kuboneka harimo urutoki rwa Finger, Foxtail Millet, Pearl Millet, Proso Millet, Millet Ntoya na Sorghum Millet. Millet yuzuyemo intungamubiri niyo mpamvu abaganga benshi bashinzwe imirire nabaganga babisaba nkimwe muri ifunguro rya mu gitondo ko ugomba gushyira mubiryo byawe. Byongeye kandi, muesli irasabwa kandi ninzobere mu by'imirire kuko ni ubwoko bwintungamubiri zuzuye za millet.

1. Amasaka y'amasaka (Jowar)

Bikunze kwitwa Jowar mu Buhinde. Intara nini zitanga amasaka mu Buhinde ni Maharashtra na Karnataka. Ubwoko bumwebumwe bwamasaka bukoreshwa mugukora Ethanol.

2. Proso Millet (Chena / Barri)

Nanone bita ibigori by'ibigori, ingano ziboneka cyane mu turere twumutse twa Aziya, Ositaraliya, Afurika, Uburayi, na Amerika y'Amajyaruguru. Ntukeneye amazi menshi kugirango ukure iki gihingwa.

3. Isaro ry'isaro (Bajra)

Mu Buhinde, uzasangamo iki gihingwa ku izina rya Bajra kandi gihingwa cyane muri leta nka Gujarat, Rajasthan, Maharashtra, Uttar Pradesh, na Haryana. 

4. Foxtail Millet (Kakum / Kangni)

Foxtail cyangwa umutaliyani wumutaliyani ubusanzwe uhingwa mukarere gakakaye. Igihe cyo gukura cyubwoko bwibihingwa mubuhinde ni gito cyane.

5. Urutoki rw'urutoki (Ragi)

Izina risanzwe ryintoki mu Buhinde ni ragi. Uwiteka ragi irazwi kubera inyungu zimirire. Nimwe mumashanyarazi akuze cyane mubuhinde kandi ragi ahanini bikoreshwa mubiryo byabana.

6. Browntop Millet (Korle)

Ubwoko bwa millets ahanini buhingwa muri Karnataka na Andhra Pradesh. Igituma iyi millet idasanzwe nuko ishobora guhingwa no mubutaka butarumbuka.

Xiaomi 2.5kg

7. Barnyard Millet (Sanwa)

Iyi ni imwe muri urusyo mu Buhinde ibyo bihingwa mu bice bimwe na bimwe bya Andhra Pradesh na Uttarakhand. Umwihariko wacyo nuko ikura no mubutaka bwa marginal.

8. Millet nto (Moraiyo)

Haba hariho ibiti cyangwa amapfa, iyi shitingi irashobora gukura byoroshye. Ubu bwoko bwa milleti buboneka muri Ghats yi Burasirazuba mu Buhinde.

9. Igishishwa cy'ibinyomoro (Kuttu)

Ibinyomoro ni bumwe mu bwoko buzwi cyane bwa millet, buzwi kandi nka kuttu mu Buhinde kandi bukoreshwa cyane mu gihe cyo kwiyiriza ubusa kwa Navratra. Igabanya umuvuduko wamaraso kandi irwaye diyabete. Ni ingirakamaro kubuzima bwumutima nimiyoboro, kandi ugomba kubishyira mumirire yawe niba ushaka kugabanya ibiro. Byongeye kandi, inkeri zirinda amabuye ya asima, asima mu bana na kanseri y'ibere.

10. Amaranth Millet (Rajgira)

Amarnath izwi kandi ku izina rya Rajgira, ni isoko ikomeye ya poroteyine na fibre y'ibiryo. Nibyiza kumirire yuzuye. Byongeye kandi, iyi millet ifasha mukurinda umusatsi no kumera. Amaranth igabanya kandi cholesterol n'amahirwe yo kwandura indwara z'umutima. Harimo calcium nyinshi, vitamine nizindi ntungamubiri.

11. Kodo Millet

Kodo millet ni ubwoko bwibiryo byigifu birimo byinshi bya aside amine acide. Ifasha gushimangira sisitemu y'imitsi. Niacin, B6, na aside folike, muri vitamine B zindi na vitamine n imyunyu ngugu, ni nyinshi cyane muri kodo. Ifite imyunyu ngugu nka calcium, fer, potasiyumu, magnesium, na zinc. Nibyiza kubantu bafite gluten intolorent kuko ni gluten yubusa. Iyo ikoreshejwe buri gihe nabagore nyuma yo gucura, irashobora kuvura ibibazo byumutima nimiyoboro yumutima nkumuvuduko ukabije wamaraso hamwe na cholesterol.

Inyungu zubuzima bwa Millets

Dukurikije ubushakashatsi bumwe na bumwe, hari ibirundo byinshi bya millet bifasha umubiri w'umuntu. Reka tuganire kuri bike.

1. Kugira uruhare mu buzima bwigifu

Kurya ibinyampeke ibinyampeke birashobora gufasha mukugenzura amara kuko arimo fibre cyane nka oati yazunguye. Irimo kandi prebiotics ifasha mu mikurire ya probiotic muri microbiome. Ibi bifasha mukuzamura ubuzima bwinda nubudahangarwa.

2. Birakomeye kubantu bafite kutihanganira Gluten

Abantu badashobora kwihanganira gluten mubiryo byabo barashobora kurya urusyo nta gushidikanya kuko ari ibinyampeke byubusa. Niyo mpamvu ubwoko bwinshi bwa gluten oats irimo urusyo.

3. Gushyigikira ubuzima bwumutima

Magnesium ni imwe mu ntungamubiri zitezimbere sisitemu y'umutima n'imitsi, kandi umuceri urimo magnesium. Nkuko umuntu ku giti cye anywa umuceri, ingano zizafasha mukuzamura urwego rwa poroteyine adiponectine, amaherezo ifasha mukurinda ingirangingo z'umutima. 

4. Kongera Imyitwarire

Imwe muri inyungu z'umuceri ni uko ifite aside nyinshi ya aside amine, tryptophan, ifasha mukuzamura umwuka. Abantu bafite ibibazo byo guhangayika cyangwa kwiheba bagomba kurya urusyo mumirire yabo ya buri munsi.

5. Gucunga ibiro

Abantu bahanganye nikibazo cyumubyibuho ukabije cyangwa kubyibuha birenze urugero bagomba gutekereza gushyira umuceri mumirire yabo. 

Kuri 100gm itanga amashanyarazi adatetse itanga karori 378. Ubwoko bwa millets bwose bukungahaye kuri karubone. Kubwibyo, urashobora kwitega kumva no gukomeza imbaraga nyuma yo kurya umuceri igihe kirekire. Usibye karubone, ni isoko ikomeye ya poroteyine, fibre, vitamine, imyunyu ngugu, na antioxydants. Urashobora mubyukuri kubona calcium muri urutoki. Izi ni zimwe mu ntungamubiri ukeneye mu mubiri wawe buri gihe. Kubwibyo, kurya umuceri birashobora kugufasha kubona ubwoko butandukanye bwintungamubiri.

Nigute Warya Millets buri gihe?

Niba ushaka kongeramo umuceri mumirire yawe buri gihe, inama zikurikira zirashobora kugufasha.

• Fata ibishishwa bya poroji hanyuma wongeremo imbuto nziza. Urashobora kandi kongeramo imbuto zumye niba imbuto nshya zidahari.
• Urashobora gukora isupu cyangwa isupu bivuye mumashanyarazi.
• Mu mwanya wa quinoa, urashobora gukoresha milleti kuri salade yawe.

Noneho, ibyo ugomba gukora byose ni ukugura umuceri mwiza kandi utangiye kubyongera kumafunguro yawe.