Iikhitshi zaseIndiya zivele kakhulu kule minyaka idlulileyo kodwa kwangaxeshanye bazingca babuyela kwiingcambu zabo.

Nangona sisonwabela ukutya kwethu okusisiseko njengerayisi nengqolowa, sabuyela emva sikhangela ukutya kwesintu kunye neeresiphi kunye ne-voila! Safumanisa ukuba ookhokho bethu babesitya ntoni – iimilithi.

Siye saqaphela kakhulu i-millet kule minyaka imbalwa idlulileyo kwaye ngequbuliso ezi zinkozo zimdaka, ezingenagluteni zifumene indawo yazo kwiishelufu zethu zasekhitshini.

Zininzi iindidi zeemilithi ezifana neragi, i-foxtail millet, i-pearl millet finger millets, i-proso millets, ii-millet ezincinci, ii-kodo millets kunye ne-barnyard millets kwaye zonke ezi nkozo zinento enye efanayo - izixa ezaneleyo zesondlo.

Kwaye abasenancasa emdaka. IiMillet ngoku zenziwe ukuba zibe sisonka esimfumamfuma, iiporridges, iikitshi ezishushu, ii-idlis, iidosa kunye nezimuncumuncu ezimuncu.

Iimilithi ziinkozo ezincinci, ezingqukuva ezirhawuzekileyo, isisityalo semveli saseIndiya esiza nenkangeleko yezondlo enomtsalane. Baziwa “njengezinkozo zokutya komntu olihlwempu” ngenxa yokufikeleleka kwazo. Sisityalo esikwaziyo ukumelana nembalela kunye nezitshabalalisi esiphila kwimozulu embi kunye nomhlaba ongachumi kangako. Zonke iindidi ze millet zezosapho lwe Poaceae, nangona kunjalo, ziyahluka ngombala, inkangeleko kunye neentlobo.

Iintlobo zeeMillet

I-Foxtail Millet

I-Foxtail millet egcwele iprotheyini kunye ne-carbohydrates enzima ilawula i-spikes yeswekile yegazi, iyancipha amanqanaba e-cholesterol embi (LDL) kunye nokunyusa i-cholesterol enhle (HDL) emzimbeni. Nangona isisityebi kwi-iron kunye ne-calcium igcina amanqanaba egazi enempilo kwaye yomeleza amathambo

Umnwe Millet

Iimililiti zeminwe, ezikwaziwa njenge ragi, yenye yecereal esempilweni yerayisi kunye nengqolowa. Yinkozo engenagluten egcwele iprotheyini kunye ne-amino acids ezikhuthaza ukukhula kwaye zomeleze impilo yobuchopho ebantwaneni.

Pearl Millet

Ipearl millet okanye i-bajra igcwele iiminerali ezifana ne-calcium, i-magnesium, i-iron ibalulekile ekuphakamiseni impilo yonke. Isixa esikhulu seprotheyini kunye nefiber yokutya inceda ekulawuleni isifo seswekile kunye nokuxhasa ukwehla kobunzima.

Xiaomi 2.5kg

I-Millet encinci

Incinci okanye i-tki iyindlela enkulu ye-millet kubo bonke abo bathanda ukuqina, njengoko isebenza njenge-tweak enempilo yerayisi. Ukunikezelwa ngefiber kunye neemaminerali ezifana ne-potassium, i-zinc, isinyithi kunye ne-calcium kunye ne-vitamin B3 isekela i-fat metabolism, ukulungiswa kwezicubu, ukunciphisa i-cholesterol kunye nokuveliswa kwamandla.

Inyaniso yezondlo

IiMillet ziza nesixa esikhulu sezondlo eziquka iiproteni, ifayibha yokutya, iivithamin B, icalcium, i-iron, imanganese, imagnesium, iphosphorus, i-zinc, ipotassium, ikopolo kunye neselenium. Zikwayindlu yamandla ye-antioxidants, i-flavonoids, i-anthocyanins, i-saponins kunye ne-lignans ezibonelela ngeenzuzo zempilo ezintle.

Sazise ngezibonelelo zesondlo ezipheleleyo ezinikezelwa zezi millet ukuba zibandakanyiwe kukutya kwemihla ngemihla.

Impilo yeeNzuzo zeMillet

Ukulawula amaNqanaba eGlucose eGazini

I-Millet, xa ithelekiswa nengqolowa kunye nombona, iphezulu kwizondlo, i-gluten-free kwaye ine-glycemic index ye-54-68. Ubukho besixa esikhulu sefayibha yokutya, iiproteni ezinazo zonke ii-amino acids ezibalulekileyo, iivithamini, kunye neeminerali zinceda ekuzinziseni amanqanaba eswekile yegazi. IMillet inokuba yinxalenye yokutya okunempilo kwesigulana seswekile esithintela ukuqhambuka kweswekile yegazi kunye nokukhuthaza ubuntununtunu kwi-insulin.

Uncedo Ekunciphiseni Ubunzima

IiMillet ziluncedo kubo bonke ababukeli bobunzima abafuna ukulahla ezo khilos ezongezelelweyo. Kubandakanya iimillet kwirejimeni eqhelekileyo efana umgubo we-millet okanye ukufumana amabele kwisidlo sakusasa kunokunceda ngokumangalisayo ekwehliseni iBMI yabantu abatyebe kakhulu. Ukutshintshisa irayisi ngamabele yonke imihla kunokwehlisa ukuqokelelwa kwamafutha, kuphucule impilo yamathumbu kwaye kukuncede ekufumaneni ukwehla kobunzima obuzinzileyo.

Ilungile Intliziyo

IiMillet zilayishwe ngeprofayili enomtsalane yee-antioxidants ezibandakanya i-beta-glucans, i-flavonoids, i-anthocyanidins, i-tannins, i-lignans, kunye ne-policosanols. Ezi antioxidants zidlala indima ebalulekileyo ekwehliseni i-cholesterol ye-LDL, i-cholesterol epheleleyo kwaye inceda ukugcina imithambo yegazi isempilweni kwaye icoca amahlwili, ngaloo ndlela yehlisa umngcipheko wesifo sentliziyo, kunye nestroke.

Amadabi Iiseli zomhlaza

IiMillet ezifana nomsila wempungutye kunye neentlobo zeproso `zingqinwa ngophando ukuba ziyasebenza ekuthinteleni ukukhula kweeseli ezinomhlaza kwiithishu ezahlukeneyo. I-Phytochemicals kwi-millets ibonisa iziphumo ezichasene ne-antiproliferative kunye nokwakheka okuphantsi kweeseli zomhlaza kwikholoni, ibele, kunye nesibindi ngaphandle kokubangela umonakalo kwiiseli eziqhelekileyo.

Ikhuthaza ukwetyisa

Ubukho bomthamo olungileyo wefiber yokutya kwimillet busebenza kakuhle ukuphucula umsebenzi wenkqubo yokwetyisa. Ilwa nokuqunjelwa, i-flatulence, i-bloating, i-cramping, ilawula ukusebenza kwamathumbu kwaye iphucula impilo yonke yamanye amalungu abalulekileyo njengesibindi, izintso kunye nokunyusa amajoni omzimba.

Iimillet ngokubanzi zohlulwe zibe ziindidi ezimbini zeenkozo ezize kunye neenkozo ezikhutshiweyo.

Iinkozo ezize

Iinkozo ezize ziimillet ezingenayo i-husk eqinile, engagayekiyo njenge ragi, jowar kunye ne bajra. Olona phawu luphambili kwezi millet kukuba azifuni nakuphi na ukusetyenzwa emva kokuvuna kwaye zinokutyiwa kanye emva kokucoca. Ezi ntlobo ze millet zilinywa kakhulu namhlanje.

Iinkozo eziHusked

I-Millets ekhutshiweyo iquka idyasi yembewu engatyiyo ekufuneka isuswe phambi kokuba iphekwe. Ezi nkozo zifumana inkqubo yokugoqa ngokwahlukileyo ukuze kukhululwe ukhozo lwamakhoba, lwalusetyenzwa ngaphambili ngesandla, ngoku lusetyenzwa ngoomatshini.

IiMillet zinikwe ubutyebi bezondlo kunye nefayibha ezixhasa ukomeleza imetabolism, ukwandisa impilo yentliziyo, ukulawula uxinzelelo lwegazi kunye nesifo seswekile kunye nokukhuthaza ukunciphisa umzimba. Ngaloo ndlela, basongezo esinempilo kwisicwangciso sokutya. Nangona iluncedo nakwimekobume, njengoko ubukhulu becala isitya izityalo ezitya imvula, azitsali izitshabalalisi kwaye zinokukhula kakuhle ngaphandle kokusetyenziswa kwezibulali zinambuzane.