Millet yave ichirimwa muAfrica, India, uye Southeast Asia kwezviuru zvemakore, zvichiita kuti ive imwe yezviyo zvekare kare kurimwa pasi rose. Icho chikamu che Poaceae, kana mhuri yehuswa, asi chimiro chayo chekudya chinoda kufanana nemhunga nezvimwe zviyo. Zvakafanana ne bhinzi, itsanga yakasimba inoshingirira kusanaya kwemvura uye inokura nekukurumidza, uye inopa hutano hwakawanda. Sangano Romubatanidzwa Wenyika Dzepasi Pose rakatosimbisa zviyo zvekare nekuda kwehutano hwekusimudzira hutano uye basa mukutanga kuchengetedzwa kwechikafu pasi rese.
Millet haina gluten-isina uye yakanaka sosi yefiber, protein, uye akawanda akakosha mamicronutrients. Kusanganisira mapira mukudya kwakanyatsogadzikana kunogona kubatsira kuchengetedza hutano hwemoyo, kukurudzira hutano hwecholesterol mazinga, uye kutsigirwa uremu kuedza kuedza, pakati pezvimwe zvinobatsira. Muchinyorwa chino, tichaparura chimiro chekudya kwemapira, kuderera kwayo uye mabhenefiti, uye nzira dzekugadzira.
Mhando dzakasiyana dzeMillet
Millet ndeimwe yezviyo zvekare kare munyika. Nhasi, chirimwa chikuru kuvanhu nemhuka zvakafanana. Nekuda kwehuwandu hwayo hwekudya, vazhinji vakanyoreswa vekudya vanokurudzira kuwedzera mapira kune yako yekudya. Asi nemhando dzakawanda dzemhando dzekusarudza kubva, unoziva sei kuti mapira ari nani?
Kufanana nechikafu chipi nechipi, marudzi ose emapira anogona kupinda mukudya kwakanyatsonaka kana akapedzwa pfungwa. Mapfunde mazhinji ane mukoshi wekudya wakafanana, saka anogona kufashaira zvichienderana nezvaanoda. Kuburikidza nekuedza uye kukanganisa, unogona kuwana millet inokodzera zvaunoda uye inogutsa kuravira kwako.
Tsanga dzekare dzinosiyana mukukura uye ruvara pakati pemhando. Millet yakaputsika kuita zvikamu zviviri zvakakosha-zviyo zvihombe uye zviduku-zvichikupa nzvimbo yakanaka yekutanga paunosarudza mhunga yakakodzera iwe.
1. Hombe Millet Zviyo
- Finger Millet, inodaidzwawo kuti ragi, ine brown uye yakatenderedza 1-2 millimeters (mm) muhukuru
- Foxtail Millet inogona kunge yakatsvuka, dema, chena, kana yero muruvara, uye ivo vanowanzotenderedza 2-3 mm muhukuru
- Pearl Millet imhando yemhunga inonyanyozivikanwa. Inowanzo chena, yero, ipfumbu, kana yepepuru uye inotenderera 3-5 mm kureba
- Proso Millet inosvika 3 mm kureba uye kazhinji ine mitsetse inoshongedza kureba kwezviyo. Inogona kuva yebrown, yero, kana chena
2. Diki Millet Zviyo
- Browntop Millet kazhinji inotenderera 4-5 mm pakureba uye tani kana chena muruvara
- Fonio Millet itsanga diki, kazhinji chena kana chena, ine mavara matema muruvara
- Code Millet kazhinji inosviba muruvara, inokura mune dema uye dema brown hues. Iwo akapoteredza 3 mm muhukuru
- Barnyard Millet inouya mumumvuri we grey uye chena uye inosvika 3 mm kureba
- Little Millet inowanzoita 2-3 mm muhukuru uye mimvuri yegrey uye chena muruvara
Millet Nutritional Profile
Mbeu dzemapfunde imbeu-yakapfuma, gluten-isina tsanga yakazara neprotein, soluble fiber, uye assortment yemicronutrients. Sezvimwe zviyo zvezviyo, zvinobatana zvakanaka nezvimwe zvekudya kugadzira kudya kunovaka muviri kana side dish.
A 1/2 kapu yekudya yemapfunde akabikwa inopa:1
- Macalorie: 104
- Mapuroteni: 3 magiramu (g)
- Carbohydrates: 20.6g
- Mafuta: 0.87g
- Fiber: 1.1g
- Shuga: 0.1g
- Phosphorus: 87 milligrams (mg) (7% yehuwandu hwezuva nezuva)2
- Folate: 16.6 micrograms (mcg) (4% yehuwandu hwezuva nezuva)2
- Potassium: 54mg (2% yehuwandu hwezuva nezuva)2
- Calcium: 2.6mg
- Magnesium: 38.3mg (9% yehuwandu hwezuva nezuva)2
- Niacin: 0.67mg (4% yehuwandu hwezuva nezuva)2
Mapfunde haangopihwe semhunga chete — anowanikwawo sehupfu hwemhunga. Kushandisa hupfu hwemapfunde pachinzvimbo chedzimwe mhando dzehupfu kunogona kusimudzira chimiro chekudya zvinhu zvakabikwa.
1/2 kapu yehupfu hwemapira inopa:3
- Macalorie: 228
- Mapuroteni: 6.5g
- Carbohydrates: 44.7g
- Mafuta: 2.5g
- Fiber: 2.8g
- Shuga: 1g
- Phosphorus: 170mg (14% yehuwandu hwezuva nezuva)2
- Folate: 25mcg (6% yehuwandu hwezuva nezuva)2
- Potassium: 134mg (3% yehuwandu hwezuva nezuva)2
- Calcium: 8.4mg
- Magnesium: 71mg (17% yehuwandu hwezuva nezuva)2
- Niacin: 3.6mg (22% yehuwandu hwezuva nezuva)2
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Xiaomi 2.5kg
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Hutano neKudya Kunonaka kweMillet
Pane chikonzero nei mapira achiwanzo kuwanikwa muzvitoro zvekudya zvehutano-iyo simba rezviyo rinotsigira hutano pamatanho mazhinji. Iyo inozvirumbidza inonakidza yehutano mbiri iyo inobatsira akawanda nzira dzehutano, kusanganisira ura uye hutano hwemoyo.
Mabhenefiti ehutano emapira anosanganisira:
- Kuwanda kweAntioxidants: Millet yakazara ne tannins, phytates, uye phenols, iyo inogona kubatsira kurwisa oxidative kusagadzikana iyo inokuvadza masero uye inogona kubatsira kune zvisingaperi hutano mamiriro senge Type 2 chirwere cheshuga uye chirwere chemoyo.
- Zvinogona Kudzora Mazinga eShuga Yeropa: Millet inogamuchirwa zvakanyanya seine yakaderera glycemic index. Saka, zviyo zvemhunga zvinogona kubatsira kudzora shuga muropa uye kuderedza njodzi yekuva nechirwere cheshuga4
- Zvinokwanisika Kuderedza Cholesterol-Zvinhu: Tsvagiridzo yakaratidza kuti kudya mapira kunogona kuderedza hyperlipidemia uye kusimudza HDL cholesterol, iyo yakanaka cholesterol. Saka nekudaro, inogona kuderedza njodzi yekuva nehypertension uye zvimwe zvine chekuita nemoyo5
- Inokodzera Kudya KweGluten-Yemahara: Avo vanoda kutevedzera gluten-isina kudya, sevaya vanorarama nechirwere chechiliac, vanogona kunakidzwa nemapira zvakachengeteka. Kune akawanda mapira ekubika anopa zvakasiyana-siyana mukudya kusina gluten. Uyezve, hupfu hwemapira ihupfu husina gluten pane hupfu hwegorosi
- Kutsigira Gut Health: Millet yakapfuma mune zvinobatsira prebiotics, izvo zvinokurudzira kukura kwebhakitiriya inobatsira mugut microbiome, inosimudzira hutano hutumbu. Uyezve, mapira inzvimbo yakanaka yefiber. Kudya kwakaringana fiber zuva nezuva kunotsigira mafambiro ehura nguva dzose, kuderedza njodzi yezvine chekuita nemudumbu.
Millet's Potential Downsides
Nepo tsanga yemapira ichipa hutano hwakawanda, ine zvakare inogona kuderera-inonyanya kuenderana neinoenderera yemukati. Mbeu dzemhunga dzine zvinovaka muviri izvo zvinokanganisa kutora kwemuviri wako zvimwe zvinovaka muviri, izvo zvinogona kutungamira mukushomeka kana zvikasaverengerwa. Nekudaro, izvi zvinogona kutaridzika zvakasiyana mumhando dzemapira.
- Antinutrients muMillet Hinder Nutrient Absorption: Antinutrients, se phytic acid, inogona kuderedza kukwanisa kwemuviri kutora zvimwe zvinovaka muviri se potassium, calcium, iron, zinc, uye magnesium. Zvisinei, avo vanodya kudya kwakanyatsonaka havakwanisi kuona izvi pachiyero chikuru
- Kusiyanisa Matanho eAntinutrients mune Akasiyana Millet Type: Zvakafanana nedzimwe tsanga dzese, kudya kunosiyana pakati pemhando dzemapira. Izvo zvakafanana zvinoenda kune yavo inoenderera zvemukati. Mamwe marudzi emhunga ane mamwe maantinutrients, zvichiita kuti zviome kunyatsonzwisisa mabatiro aanoita pakunwa kwako kwemicronutrient.
- Pearl Millet ine Phytates: Phytates inopa humwe hutano hwakanaka asi inogona kukanganisa kunyura kwemaminerari anodiwa kuchengetedza homeostasis mumuviri.6
- Goitrogenic Polyphenols muPearl Millet Yakabatana neGoiter Risk: Mishonga yepolyphenol mupearl millet ine goitrogenic mhedzisiro, iyo inogona kuita kuti thyroid gland iwedzere.7
Mazano ekugadzirira nekubika mapira
Mapfunde itsanga yakasiyana-siyana inogona kuwedzera kunaka, kunaka, uye kudya kwezvokudya zvakasiyana-siyana. Tsanga yemapfunde inotengeswa iri mbishi, yakaomeswa, yakafufutirwa, uye yakakuyiwa seupfu, zvichikupa mukana wakakwana wekuti uiise mukudya kwako kwakanaka. Inowanzo kugadzirirwa nenzira imwechete yaungabika quinoa.
Usati wabika mapfunde ako, funga kuinyudza kwehusiku hwose kuti uderedze zvirimo. Kunyura kunobvumira antinutrients senge phytic acid kubuda kunze. Unogonawo kugocha mapira mupani usati wabika kuti uwedzere kunaka kwayo.
Kana yasvika nguva yekubika mhunga, isa makapu maviri emvura kapu yega yega yemapfunde mbishi. Uyai nemusanganiswa wacho kumota uye wobvumira kumira kwemaminitsi makumi maviri kana kusvika zviyo zvatora mvura yakawanda. Bvisa hari kubva pakupisa, bvisa mapira, uye uite kuti igare kwemamwe maminetsi gumi nemashanu iyo inotora imwe mvura.
Millet yakabikwa inogona kuwedzera huwandu hwekudya kune dzakawanda ndiro. Funga kuwedzera chimedu chemhunga kune saradhi inozorodza, porridge yemangwanani, kana muto.
Dzidza Maitiro eKuvandudza Chikafu Chako uye Kutarisisa Yako Glycemic Index Levels neSignos 'Nyanzvi Zano.
Tsanga yemapfunde yakakunda muedzo wenguva. Chirimwa chakasimba chiri kuramba chichibatsira vanhu pasi rose nehupfumi hwacho. Seyakaderera-GI, gluten-isina chikafu, mapira anogona kuve kuwedzera kwakanaka kune akawanda ekurapa kudya. Avo vanoongorora mazinga eshuga yeropa, kutonga kusashivirira kwe gluten, kana kutsigira hutano hwavo hwemoyo hwepamusoro vanogona kuwana mabhenefiti ane chekuita pakudya mapira.
Zvokudya zvinovaka muviri zvine basa rakakosha muhutano hwese, asi kucherekedza maitiro ekudya kwako pane yako system kunogona kuve kwakaoma. Kuenderera mberi kweglucose monitoring kunogona vandudza hutano hwako uye titsigire madyiro ane utano nokuratidza zviratidzo zvoutano—kuratidza kubatana kuri pakati pezvatinodya nemapinduriro anoita miviri yedu.