Millet ke Eng?

Millet ke e 'ngoe ea lijo-thollo tsa khale ka ho fetisisa tse lengoang lefatšeng' me esale e lengoa ho pholletsa le Afrika le Asia Boroa-bochabela ka lilemo tse likete. Kajeno, ke e 'ngoe ea lijo-thollo tsa bohlokoa ka ho fetesisa' me ke sejalo sa mantlha ho batho le liphoofolo. 

Lithollo tse nyenyane tse chitja li bohlokoa haholo hobane li thata ebile li bonolo ho li boloka lilemo tse ngata ntle le tšenyo ea likokoanyana. 

Mefuta ea perela, monoana, proso le mabele e fumaneha US, 'me kaofela li tletse livithamini le liminerale. 

Lithollo tsa Millet

Le hoja lithollo tsa nyalothe li fapana ka boholo le 'mala, kaofela ke karolo ea lelapa la joang, le akarelletsang koro, raese le harese. Millet e boetse e na le mekhahlelo e 'meli: e kholo (e kholo) le e nyenyane (e nyenyane).

Li-millet tse kholo:

• Pearl ke mofuta o tlwaelehileng wa nyalothe mme hangata o tshweu, o mosehla, o thokoa, kapa o perese. Lithollo li har'a tse kholo ka ho fetisisa ka limilimithara tse ka bang 3-5.
• Mabelenyalothe e na le meriti e 'maloa, ho kenyeletsoa bosoeu, bosehla, le bofubelu, 'me hangata e ka ba limilimithara tse 4-6. 
• Monoana (ragi) e batla e le sootho kamehla, 'me e nyane, ke limilimithara tse 1-2 feela ka thollo.
• Foxtail lijo-thollo li ka ba bolelele ba limilimithara tse 2-3, 'me li ka tloha ho tse khubelu le tse ntšo ho ea ho tse tšoeu kapa tse mosehla.
• Millet lithollo tsa nyalothe li ka ba bolelele ba limilimithara tse 3 ka mela e mathang bolelele ba tsona. E ka ba tšoeu, mosehla, kapa sootho. 

Li-millet tse nyane:

• Nyenyane mabele a nyalothe a bolelele ba limilimithara tse 2-3, 'me a hlaha ka moriti o moputsoa le o mosoeu.
• Barnyard nyalothe e boetse e na le moriti o moputsoa le o mosoeu, 'me e bolelele ba limilimithara tse 3.
• Khoutu lithollo li fapana ho tloha ho botšo ho ea ho sootho o lefifi, 'me lithollo li ka ba limilimithara tse 3-4 ka bolelele.
• Browntop lijo-thollo li 'mala o mosoeu ho isa ho o mosoeu le bolelele ba limilimithara tse 4-5.

Melemo ea Millet

Millet e ruile niacin, e leng ea bohlokoa bakeng sa bophelo bo botle ba letlalo le tšebetso ea litho tsa 'mele. E boetse e na le beta-carotene, haholo-holo lithollo tsa 'mala o lefifi, tse fetolelang vithamine A, e thusa' mele oa hau ho loantša li-radicals tsa mahala, le ho tšehetsa sesole sa hau sa 'mele.

Millet e boetse e na le melemo e meng ea bophelo bo botle: 

E laola tsoekere e maling

Li-millet ke lijo tse nang le index e tlase ea glycemic (GI) mme li ka thusa ho boloka tsoekere ea mali a hau hore e se ke ea phahama ka mor'a hore u je. Li na le lik'habohaedreite ha re chehe tse thusang ho laola tsoekere e maling, hammoho le fiber, le polysaccharides e seng starchy, kahoo millet ke lijo-thollo tse ntle, haholo-holo haeba u na le lefu la tsoekere la mofuta oa 2.

E ntlafatsa bophelo bo botle ba tšilo ea lijo

Li-millet li na le fiber e ngata ea lijo, tse qhibilihang le tse sa qhibiliheng. Fiber e insoluble ke prebiotic, e bolelang hore e tšehetsa libaktheria tse ntle ka maleng a hau. Fiber e boetse e eketsa bongata ho poop, e thusa ho u boloka kamehla le ho fokotsa kotsi ea kankere ea colone. 

E sireletsa pelo ea hau

Millet e tletse fiber e qhibilihang, e tšoasang mafura ka maleng a hao 'me e ka theola boemo ba k'holeseterole maling a hao. Seo se ka thusa ho fokotsa menyetla ea hau ea ho atherosclerosis, kapa lefu la pelo. Millet ke mehloli e metle ea magnesium, hape, e ka thibelang ho hloleha ha pelo.

E khothalletsa ho thibela botsofali 

Tsela eo 'mele oa hao o sebelisang tsoekere ka eona ke eona ntho e ka sehloohong e etsang hore u tsofala. Millet e tletse li-tannins, phytates le phenols tse thusang ho sireletsa lisele tsa hau khahlanong le tšenyo le mafu a ka bang teng a kang khatello e phahameng ea mali, lefu la tsoekere le k'holeseterole e phahameng. 

E haha ​​lisele tse phetseng hantle

Millet ea menoana ke mohloli o babatsehang oa livithamine tsa B, tse bapalang karolo nthong e 'ngoe le e' ngoe ho tloha ho ts'ebetso ea boko ho ea ho arola lisele tse phetseng hantle. U hloka vithamine B9, e tsejoang hape e le folate, ho hlahisa lisele tse khubelu tsa mali tse phetseng hantle.

Xiaomi 2.5kg

Phepo ea Millet

Millet e ruile ka protheine le calcium mme e na le li-amino acid tse bohlokoa ho feta lijo-thollo tse ling. 

Hape ke mohloli o motle oa:

• Vithamine A
• Vithamine B
• Phosphorus
• Potasiamo
• Antioxidants
• Niacin
• Tšepe

Limatlafatsi ka ho sebeletsa

Kotara ea kotara ea nyalothe e omileng e na le:

• Lik'hilojule: 189
• Protheine: 5.5 dikgerama
• Mafura: 2 dikgerama
• Lik'habohaedreite: 36.5 dikgerama
• Fibre: 4.25 dikgerama
• Tsoekere: Ka tlase ho gram e le 1
• Sodium: 2.5 milligrams

Likarolo tsa boholo 

Joalo ka lithollo tse ling, joalo ka koro kapa poone, nyalothe ha se lijo tse nang le khalori e tlase, kahoo e je ka mokhoa o itekanetseng. Tekanyo e le 'ngoe ea nyalothe e phehiloeng e ka ba kopi e le 'ngoe. Millet ea atoloha ha e phehiloe, kahoo ela hloko hore na u sebeletsa bokae. 

Mokhoa oa ho pheha Millet

U ka reka nyalothe mabenkeleng a korosari, mabenkeleng a lijo tsa bophelo bo botle, le inthaneteng. E rekisoa e omisitsoe, e butsoe, kapa e siloe e le phofo.

Millet e omisitsoeng e ka phehoa joalo ka couscous kapa quinoa. Phofo ea nyalothe e nka sebaka se setle sa phofo ea koro. U ka ja nyalothe e phehiloeng e le seneke kapa ua e sebelisa ho e-na le ho ja lijo-thollo tsa raese. 

Ho pheha nyalothe, kopanya likopi tse 2 tsa metsi le kopi e le 1 ea nyalothe ka paneng e mahareng. Tlisa motsoako ho pheha, ebe o fokotsa mocheso 'me o o tlohele o pholile ka sekwahelo ka metsotso e ka bang 15 (kapa ho fihlela nyalothe e monya metsi a mangata). Tlosa pitsa mochesong 'me u e tlohele hore e lule metsotso e 10, sekwahelo ho fihlela nyalothe e nka mokelikeli ofe kapa ofe o setseng. 

Koahela lijo-thollo ka metsing lihora tse 'maloa pele u li pheha. Sena se tla thusa ho fokotsa tse ling tsa lijo-thollo. phytic acid, e ka etsang hore u se ke ua khona ho monya limatlafatsi tse itseng. Bakeng sa tatso ea nuttier, toast millet ka sekotlolo sa metsotso e seng mekae pele u e pheha. 

Leka mehopolo ena ho eketsa nyalothe lijong tsa hau:

• Apeha bohobe ka phofo ea nyalothe.
• Leka risotto ea nyalothe le li-mushroom.
• Sebelisa nyalothe e le ho tlatsa li-eggplant tse pentiloeng.
• Kopanya phofo ea nyalothe ka bongata ba li-waffles.
• Seneke ka nyalothe e puffed sebakeng sa Makipikipi.
• Kenya nyalothe e halikiloeng bakeng sa crunch ho salate ea hau.
• Etsa kheri ea nyalothe kapa sechu.