Mabhenefiti eMillet: A Nutritional Security Perspective

Millets Huswa hudiki hwakasiiwa, huzere huzere pasi rose sembeu dzefood uye chikafu chevanhu. Mhuka zhinji dzinonyanya kunzi mapira ndedzemunharaunda yePinaceae, asi mamwe mapira zvakare ndeemamwe akasiyana taxa.

Mukana wekudya kunovaka kwemhando dzakasiyana dzeMillet inoshanda seyakanaka sosi yeprotein, micronutrients uye phytochemicals. Inosanganisira 65-75% makhahydrates, 2-5% mafuta, 15-20% kudya fiber uye 7-12% mapuroteni. Iyo yakakosha amino acid profile yeprotein yemapira ine hutano kudarika zviyo zvakasiyana-siyana sechibage. Millet ine maprolamin mashoma akabatana, angave ari chimwe chinhu chinokonzera kugaya kwakanyanya kwemapuroteni emapira. Zvakafanana nemapuroteni ezviyo, mapuroteni emapira haana kusimba elysine, asi anopindirana nemuriwo we lysine yakawanda (leguminous) uye mapuroteni emhuka ayo anoumba zvinovaka muviri zvine hutano hwepamusoro kukosha kwebhayoloji. Millet ane kudya kunovaka muviri kana zvichienzaniswa nefine cereals. Mapira madiki anowanikwa zvakanaka efosphorous ne iron. Millet inobatsira kumabasa e antioxidant ane phytates, polyphenols, tannins, anthocyanins, phytosterols uye pinacosanols aripo mairi ane basa rinokosha mukukwegura uye zvirwere zvemagetsi. Ese mapira ane yakakwira antioxidant zviitiko.

Xiaomi 2.5kg

Major Millets: Hunhu hwakakosha nezve mapira

Pearl Millet (Bajra) Pera remhunga rine chikamu chepamusoro cheprotein (12-16%) pamwe nemafuta (4-6%). Iine 11.5% yezvokudya fiber. Kuti udzikise njodzi yekuzvimba bowel chirwere chinoda kusimuka nguva yekufambisa yechikafu mumatumbu. Iyo niacin iri mupearl millet yakakwirira kudarika zvimwe zviyo zvese. Iinewo folicate, magnesium, iron, mhangura, zinc uye mavitamini E uye B-complex. Iine simba rakawanda zvichienzaniswa nemamwe mapira. Yakapfuma zvakare mu calcium uye unsaturated mafuta ayo akanaka kune hutano.

Finger Millet (Ragi) Finger millet ndiyo ine calcium yakawanda (300-350 mg/100g) Ragi ine mineral content. Iine mwero wakaderera weprotein (6-8%) uye mafuta (1.5-2%) Finger millet proteins akasiyana nekuda kwesarufa yakawanda amino acid zviri mukati. Mbeu dzine zvakanakisa kumera uye dzinozivikanwa zvakanyanya nekushandiswa kwayo sechikafu chekurumurwa. Iyo ine yakakwira antioxidant basa.

Samhu (Jowar) Chikamu chikuru cheprotein yemhunga iprolamin (kaffirin) ine chinhu chakasiyana chekudzikisa kusagadzika pakubika izvo zvinogona kubatsira pautano kune mamwe mapoka ezvekudya. Mapuroteni emhunga pakubika haagayike zvakanyanya pane mamwe mapuroteni ezviyo, angave rubatsiro rwehutano kune mamwe mapoka ezvekudya. Yakapfuma muprotein, fiber, thiamine, riboflavin, folic acid, uye carotene. Yakapfuma mu potassium, phosphorus uye calcium ine huwandu hwakakwana hwesimbi, zinc uye sodium.

Foxtail Millet (Kakum) Iyo ine huwandu hwemakabhohaidhiretsi. Iine kaviri uwandu hweprotein yemukati zvichienzaniswa nemupunga. Iine zvicherwa zvakaita semhangura & iron. Inopa huwandu hwezvikafu, inotapira nutty flavour uye inoonekwa seimwe yezviyo zvakanyanya kudyiwa uye zvisiri-allergic zviyo.

Code Millet Iine mapuroteni akawanda (11%), mafuta mashoma (4.2%) uye fiber yakawanda (14.3%).Kodo millet ine mavitamin B kunyanya niacin, pyridoxin nefolic acid pamwe chete nemamineral akaita secalcium, iron. , potassium, magnesium uye zinc. Iine huwandu hwakawanda hwelecithin uye yakanakira kusimbisa sisitimu yetsinga.

Sei munhu achifanira kudya mapfunde?

Millet haina gluten, ine hutano hwakanyanya uye yakapfuma mukudya fiber. Iwo akapfuma mumicronutrients, kusanganisira calcium, iron, phosphorus, nezvimwewo. Izvo zvakaderera muGlycemic Index (GI) nekudaro hazvikonzeri kuwedzera kukuru kweshuga yeropa. Millet inofanira kunge iri chikamu chakakosha chekudya kwedu kwezuva nezuva. Dietary fiber mumapfunde ine mvura inonwisa uye pfuma yakawanda. Inowedzera nguva yekufambisa yechikafu mudumbu iyo inobatsira mukudzikisa njodzi yekuzvimba bowel chirwere uye inoita senge detoxifying agent mumuviri.

Ndeapi Mabhenefiti ehutano emaMillet? 

Mapira ane anti acidic uye gluten haana, anobatsira kudzivirira Type 2 chirwere cheshuga. Inoshanda mukuderedza BP. Inoderedza njodzi yemamiriro emudumbu senge gastric ulcers kana colon cancer. Bvisa matambudziko akaita sekuvhara, gasi rakawandisa, kuputika uye cramping. Millet inoshanda seprobiotic feeding micro flora mumukati medu ecosystem.5 chokwadi chakakosha chine chekuita nemapfunde.

Simba rekudya kunovaka muviri: Millet yakapfuma mumaminerari uye kudya kunovaka chirimwa mhando ye phyto-nutrients. Yakakosha phytonutrient sema lignans aripo mumapira anobatsira kuderedza njodzi yezvirwere zvemoyo. Maparera mapira akapfuma muinsoluble fiber uye anobatsira mukugayiwa zviri nani, uye anozivikanwa zvakare neawo anti-gomarara. Foxtail millet haingori kupfuma mu magnesium inobatsira kudzora mazinga eropa, zvakare ane iron uye calcium yakawanda inobatsira kuwedzera mazinga ekudzivirira. Sorghum, kune rumwe rutivi, iguten-isina musiyano wemapfunde inobatsira kune avo vanorwara nechirwere checeliac. Pakazere, mapfunde zvidiki zvine simba-packed chikafu chinovaka muviri uye chinodiwa pahupenyu hune hutano.

Dziviriro seZvirwere

Nekuzvimba zviitiko zvekufutisa, chirwere cheshuga uye kukurumidza kwemoyo sitiroko, pane kamwe kamwe kusimuka kwekuziva kwehutano pakati pevanhu. Pane kudikanwa kwekuita sarudzo dzekudya kune hutano, uye kune avo vanoziva, mapira ari kuita zvinokonzeresa maMillet ari kuwana nzvimbo senge sarudzo dzine hutano kune avo vanorwara nezvirwere zvemararamiro, ingave chirwere cheshuga, chirwere chemoyo, kusagadzikana kwematumbo kana allergies kune gluten. .