Chii Chinonzi Millet?

Millet ndeimwe yezviyo zvekare zvakarimwa pasi rose uye yakarimwa muAfrica yose neSoutheast Asia kwezviuru zvemakore. Nhasi, ndicho chimwe chezviyo zvakakosha zvakatenderedza uye chirimwa chikuru chevanhu nemhuka. 

Mbeu diki dzakatenderera dzakakosha nekuti dzakasimba uye dziri nyore kuchengeta kwemakore pasina kukuvara kwetumbuyu. 

Pearl, munwe, proso, uye mhunga marudzi anowanikwa muUS, uye ese azere nemavhitamini nemamineral. 

Millet Zviyo

Kunyange zvazvo zviyo zvemapira zvakasiyana muhukuru uye ruvara, zvose zviri chikamu chemhuri yeuswa, iyo inosanganisira gorosi, mupunga, uye bhari. Millet inewo mapoka maviri: makuru (makuru) uye maduku (maduku).

Mapira makuru:

• Pearl imhando yemhunga inonyanyo zivikanwa uye kazhinji ichena, yero, grey, kana kunyange yepepuru. Mbeu dziri pakati pehombe dzinenge 3-5 millimeters.
• Sadzamapira ine mimvuri yakati wandei, kusanganisira chena, yero, uye tsvuku, uye kazhinji inenge 4-6 millimeters. 
• Finger (ragi) inenge inogara yakashava, uye idiki, chete 1-2 millimita pazviyo.
• Foxtail tsanga dzinenge 2-3 millimeters kureba, uye dzinogona kubva kubva kutsvuku uye nhema kusvika kuchena kana yero.
• Millet tsanga dzemhunga dzinenge kureba mamirimita matatu dzine mitsetse inoreba. Dzinogona kuva chena, yero, kana kuti shava. 

Millet madiki:

• Little tsanga dzemhunga dzinenge kureba 2-3 millimeters, uye dzinouya dziri mumimvuri yegrey nemuchena.
• Barnyard mhunga inouyawo mumimvuri ye grey nemuchena, uye inosvika mamilimita matatu kureba.
• Code tsanga dzinosiyana kubva kudema kusvika kune dzakasvibira, uye tsanga dzinenge 3-4 millimeters kureba.
• Browntop tsanga dzakaita tani kusvika kuchena uye dzinenge 4-5 millimita pakureba.

Millet Benefits

Millet yakapfuma mukati niacin, iyo yakakosha kune hutano hweganda uye nhengo yemuviri. Iyo ine zvakare beta-carotene, kunyanya zviyo zvine rima-ruvara, izvo zvinoshandura kuita vhitamini A, inobatsira muviri wako kurwisa mahara radicals, uye inotsigira immune system yako.

Millet inewo mamwe mabhenefiti ehutano: 

Inodzora shuga yeropa

Millet ndeye yakaderera-glycemic index (GI) chikafu uye inogona kubatsira kuchengetedza shuga yako yeropa kubva pakukwira mushure mekudya. Ivo vane carbs isu hatigaye izvo zvinobatsira kudzora shuga yeropa, pamwe nefiber, uye isiri-starchy polysaccharides, saka mapfunde imbesa yakanaka, kunyanya kana uine Type 2 chirwere cheshuga.

Inovandudza hutano hwekudya

Millet akapfuma mukudya fiber, zvese zvinonyungudika uye zvisinganyungudika. Iyo insoluble fiber ndeye prebiotic, zvinoreva kuti inotsigira mabhakitiriya akanaka mumatumbo ako. Iyo fiber inowedzera kuwanda kune poop, ichikubatsira kuti ugare wakajairwa uye kuderedza njodzi yako yekenza yekoloni. 

Inodzivirira moyo wako

Millet yakazara ne soluble fiber, iyo inoteya mafuta mumatumbo ako uye inogona kuderedza cholesterol muropa rako. Izvozvo zvinogona kubatsira kuderedza mikana yako ye atherosclerosis, kana chirwere chemwoyo. Millet ndiyo yakanaka masosi e magnesium, zvakare, inogona kudzivirira kutadza kwemoyo.

Inokurudzira anti-kuchembera 

Mashandisiro anoita muviri wako shuga ndicho chinhu chikuru pakukura kwako. Millet izere nematannins, phytates, uye phenols anobatsira kudzivirira masero ako kubva mukukuvadzwa uye zvirwere zvinogona kunge zvakaita high blood pressure, chirwere cheshuga, uye high cholesterol. 

Inovaka masero ane hutano

Finger millet ndiyo yakanakisa sosi yemavhitamini B, ayo anoita basa mune zvese kubva mukushanda kwehuropi kusvika kune hutano kupatsanurwa kwesero. Iwe unoda vitamini B9, inozivikanwawo se folate, kugadzira masero matsvuku eropa ane hutano.

Xiaomi 2.5kg

Millet Nutrition

Millet yakapfuma muprotein uye calcium uye ine amino acids akakosha kupfuura zvimwe zviyo zvakawanda. 

Iyo zvakare yakanaka sosi ye:

• Vitamin A
• Vitamin B
• Phosphorus
• Potassium
• Antioxidants
• Niacin
• Iron

Nutrients per serving

Chikamu chechina chemupunga wakaoma chine:

• Calories: 189
• Mapuroteni: 5.5 magiramu
• Mafuta: 2 gramu
• Carbohydrates: 36.5 magiramu
• Fiber: 4.25 magiramu
• Shuga: isingasviki 1 gramu
• Sodium: 2.5 milligrams

Chikamu saizi 

Sezvimwe zviyo, zvakadai segorosi kana chibage, mapira haisi zvokudya zvakaderera-calori, saka idya zvine mwero. Kudyiwa kamwe chete kwemapfunde akabikwa inenge 1 kapu. Millet inowedzera kana yakabikwa, saka cherechedza kuti uri kushumira zvakadii. 

Nzira yekubika Millet

Unogona kutenga mapira muzvitoro zvegirosari, zvitoro zvekudya zvehutano, uye online. Inotengeswa yakaomeswa, yakazvitutumadza, kana kukuyiwa se upfu.

Dried millet inogona kubikwa secouscous kana quinoa. Hupfu hwemapfunde inzvimbo yakanaka yekutsiva hupfu hwegorosi. Unogona kudya mapfunde akapushwa sechikafu kana kuushandisa pachinzvimbo chezviyo zvemupunga. 

Kubika mapfunde, sanganisa makapu maviri emvura nekapu imwe yemapfunde mupoto yepakati. Isai musanganiswa wacho kumota, woderedza kupisa uye worega kuti ipfutike nevharo kwemaminitsi gumi nemashanu (kana kusvika mapfunde atora mvura yakawanda). Bvisa poto kubva pakupisa wosiya kuti igare kwemaminitsi gumi nevharo kusvikira mapfunde atora mvura yasara. 

Sora zviyo mumvura kwemaawa akawanda usati wabika. Izvi zvichabatsira kuderedza zvimwe zviyo ' phytic acid, iyo inogona kuita kuti usakwanise kutora zvimwe zvinovaka muviri. Kuti uwane nuttier flavour, gadzira mapfunde mupoto kwemaminetsi mashoma usati wabika. 

Edza aya mazano ekuwedzera mapira pakudya kwako:

• Bika chingwa nehupfu hwemapfunde.
• Edzai mapira nehowa risotto.
• Shandisa mapira sekuzadza kweiyo yakakanyiwa eggplant.
• Sakanidza hupfu hwemapfunde mubatch of waffles.
• Chikafu pane puffed millet pane popcorn.
• Wedzera millet yakakangwa kuti uwedzere kusaradhi yako.
• Gadzira millet curry kana stew.