Iinzuzo zempilo ze imalethi inokubandakanya ukukwazi kwayo ukukhusela intliziyo, ukuphucula inkqubo yokugaya, ukukhupha umzimba, ukuphucula impilo yokuphefumla, kunye nokulawula isifo seswekile.
Yintoni iMillet?
IMillet liqela lengca enembewu encinci, elinywa kwihlabathi jikelele, ukuze ityiwe ngabantu. Ikhuliswa kakhulu kumazwe asakhasayo, kodwa ukukwazi kwayo ukukhula kwindawo enzima, eyinkqantosi, neyomileyo inokwenza ukuba ibe sisityalo esisebenza ngeendlela ezininzi.
Nangona kukho iindidi ezahlukeneyo ze millet ezikhuliswe kwihlabathi jikelele, mhlawumbi i owona mhlanganisela uxhaphakileyo ngu Pennisetum grey, ekwaziwa njenge pearl millet. Ngokwembali, kusenokwenzeka ukuba yavela e-Afrika kodwa yasasazeka kulo lonke elase-Asiya nakuMbindi Mpuma malunga neminyaka eyi-10,000 eyadlulayo.
I-Indiya ilima malunga nezigidi ezisi-8 zeetoni zezi nkozo minyaka le, ilandelwa yi-Afrika ne-China. Ingasetyenziswa njenge cereal yesintu, kwaye ingasetyenziswa nakwipapa, amashwamshwam, kunye nezinye iintlobo zezonka. I-Millet ngumthombo olungileyo iicarbohydrates kwaye ifayibha, njengezinye iinkozo. Inokuba ngumthombo olungileyo wezondlo, iivithamini, iiminerali, kunye neekhompawundi eziphilayo ezinokomeleza impilo yabantu ngeendlela ezahlukeneyo.
Kubantu abane celiac isifo abaphethwe reactions xa gluten idliwe, millet kunokuba elungileyo ayinagluten ukhetho. I-Millet yaziwa njenge-gluten-free, ngoko ke umntu onokunganyamezeli i-gluten unokujika kuyo njengomthombo wabo weenkozo, endaweni yoko. ingqolowa. Ukungcoliseka komnqamlezo kusenokwenzeka kwaye i-millet kufuneka ithengwe kwiifektri ezingavelisi ezinye iinkozo ezinegluten. Xa uthandabuza, funda ukupakishwa. Ngokubhekiselele kwizinto ezisisiseko zokutya, kunokubonelela ngamandla amaninzi kunye B-vithamini.
Iinyaniso zeMillet Nutrition
I-Millet ibalulekile kuba inomlinganiselo okhethekileyo wezondlo. Ngokutsho kwe I-USDA FoodData Central, iqulethe amanqanaba aphezulu e-starch, iivithamini ze-B, calcium, intsimbi, ipotassium, izinki, magnesium, kunye namafutha. Ngaphaya koko, kukho amanqanaba aphezulu efiber yokutya, anokuthi abe negalelo ngakumbi kwizibonelelo zempilo zolu khozo lubalulekileyo!
IiNzuzo zeMpilo zeMillet
Makhe sijonge kwiinzuzo ezimangalisayo ze millet.
Inokukhusela iMpilo yeNtliziyo
Abaphandi abavela i KwiYunivesithi yaseKentucky baye babonisa ikhonkco phakathi kweenkozo ezipheleleyo kunye nokuthintela ingozi yesifo senhliziyo. I-Millet inokuba yenye yeenkozo ezinempilo ukongezwa kwisidlo sakho ukuba ufuna ukukhusela intliziyo yakho. Kusenokwenzeka ukuba ngumthombo otyebileyo we-magnesium, eyiminerali ebalulekileyo kuyo ukunciphisa uxinzelelo lwegazi kwaye lunokunceda ukunciphisa umngcipheko wokuhlaselwa yintliziyo okanye ukubetha, ngakumbi kwimeko i-atherosclerosis. [4] [5]
Amanqanaba eCholesterol hamba kunye nempilo yentliziyo, ngoko ke umlinganiselo wefayibha ephezulu kwimillet unokwenza ukutya okufanelekileyo kwabo bazama ukwehlisa i-cholesterol yabo (ijolise ngaphantsi kwe-200mg/dL). Ifiber yokutya iyanceda ukuphelisa i-cholesterol embi (i-cholesterol ye-LDL) kwinkqubo ngelixa mhlawumbi ikhuthaza imiphumo ye-cholesterol enhle (i-HDL cholesterol), nayo. [6]
Inokunceda kuLawulo lweSifo seswekile
I-Millet, kumthombo wayo, ithathwa njengengqolowa engena-gluten. Inokuba ngumthombo olungileyo wefiber kwaye inokuba ne- isalathisi se-glycemic ephantsi enokuba nefuthe elihle kumlo ochasene nesifo seswekile. Ngaphandle kwezi ngenelo zicacileyo, a funda ipapashwe kwi Imida kwiNzululwazi yeZityalo Ijenali ikwachaza iimillet njengenxalenye yokutya efanelekileyo ukulwa nokuxhaphaka okukhulayo kwesifo seswekile kwihlabathi jikelele.
Ngamana Uncedo ekwetyisani
Milethi inokukunceda ukuhambisa inkqubo yakho yesisu, utsho Ijenali yoLawulo lweeRange. Isenokunceda ekupheliseni iingxaki ezinje ukuqhinwa, igesi egqithisileyo, ukuqunjelwa, nokukrazuka. Ngokulawula iinkqubo zakho zokwetyisa, unokuphucula ugcino lwezondlo zakho kwaye usenokunciphisa ithuba lakho leemeko ezimandundu zesisu ezinokuthi ziquka izilonda zesisu. Ukwetyisa rhoqo kunye nokupheliswa kwenkunkuma kunokunceda ukwandisa impilo yakho yezintso, isibindi, kunye nenkqubo yomzimba yokuzikhusela, njengoko ezo nkqubo zamalungu zinxulumene ngokusondeleyo kwimisebenzi yomzimba. Kubalulekile ukuba ungatyi millet kakhulu ngexesha elinye okanye kunokubakho iziphumo ebezingalindelekanga ezibi.