IMillet eluhlaza, ekwaziwa njengePearl Millet (Pennisetumglaucum) okanye iBajra ngesiHindi, sisityalo esasilinywa kudala kwaye ingqolowa yesithandathu ebalulekileyo yehlabathi. Yimillet enkulu esetyenziswa ngokubanzi kwiinzuzo zayo zesondlo kunye nempilo kwihlabathi jikelele. Iye yalinywa ukususela kumaxesha angaphambili e-Afrika kunye ne-Indian subcontinent. 

I-Bajra/i-millet eziluhlaza zineenzuzo ezimangalisayo zempilo. Ikhuliswa ikakhulu eIndiya eGujarat, eMaharashtra, eRajasthan, eHaryana nase-Uttar Pradesh. IPearl millet ngesiNgesi, iBajra ngesiHindi, iSajjalu ngesiTelugu, iSajje ngesiKannada, iKambu ngesiTamil, kunye neBajri ngesiGujarati kunye nesiMarathi onke ngamagama e-millet eluhlaza. 

I-millet eluhlaza iyagutywa ibe ngumgubo ize isetyenziswe ukwenza isonka, iiqebengwana, iimuffins, iichapati kunye neebhiskithi. Inokwakheka okufana nerayisi emdaka, inokuphekwa ngokufanayo, kwaye ikwasetyenziswa ekwenzeni izonka ezicaba. Esi sityalo kudala salityalwa sisanda kufumana ukuthandwa ngenxa yeenzuzo ezininzi zempilo kunye neendlela ezilula zokulima. 

Iinkozo ze millet ezomileyo eziluhlaza zigutywa zibe ngumgubo oqala kumdaka okhanyayo ukuya kwengwevu kwaye unencasa ye nutty. Umgubo we millet oluhlaza usetyenziswa kakhulu ebusika kuba waziwa ngokufudumeza umzimba.

Ixabiso leSondlo leMillet eluhlaza (nge-100g nganye)

Ixabiso lesondlo le millet eluhlaza libhalwe phantsi kwaye iba kukutya okugqithisileyo.

• Iikhalori - 378 kcal 
• Iiprotheni- 11 g
• Iikhabhohayidrethi- 73 g
• Ifayibha yokutya- 8.5 g
• Amafutha- 4.2 g
• I-Vitamin E-50mcg
• Thiamine- 421 mcg
• Riboflavin - 290 mcg
• I-Vitamin B6- 384 mcg
• Icalcium - 8 mg
• Intsimbi- 3 mg
• I-Magnesium- 114 mg
• Phosphorus- 285 mg
• Potassium- 195 mg
• Isodium- 5 mg
• Selenium- 2.7 mcg

IiNzuzo zeMpilo zeMillet eluhlaza

Kukho iinzuzo ezingenakubalwa zemillet. Ukutya i-millet rhoqo kunokuba yintsikelelo emzimbeni wakho. Ezinye izibonelelo zezi zilandelayo: 

1. Diabetic Diet Friendly

Iimillet eziluhlaza ziqulathe iicarbohydrates ezityiswa kancinci kwaye zigcina inqanaba leglucose elizinzileyo ixesha elide. Ngenxa yoko, balukhetho lokutya okunempilo kwabanesifo seswekile.

Ukunyuka ngequbuliso kumanqanaba eglucose egazini kungunobangela wokukhathazeka, kwaye imikhwa yokutya idlala indima ebalulekileyo kulawulo lweglucose yegazi. Ngokudityaniswa kwayo okumangalisayo kweekhabhathi ezilungileyo kunye nezixa ezaneleyo zefibre yokutya, i-millet eluhlaza kukutya okufanelekileyo kwabanesifo seswekile. 

Ukuba unesifo seswekile esiphambi kwesifo seswekile okanye ukuba le meko ingapheliyo iyenzeka kusapho lwakho, faka i-millet eluhlaza ekutyeni kwakho. Njengoko inokuqwalaselwa phakathi kokutya okunceda ukulawula isifo seswekile. 

Zisebenzise ubuncinci amaxesha amathathu ngeveki ukunika umzimba wakho inzuzo yesitatshi esicothayo esinokuthi silawule iswekile kwaye sithobe umngcipheko wolu kuphazamiseka kwendlela yokuphila.

2. Iluncedo kwiMpilo ye-Cardiovascular

Ezi nkozo zilungile kwizigulane zentliziyo kuba ziphezulu kwifiber yokutya kwaye zineempawu zokunciphisa i-cholesterol. Intliziyo lilungu elibalulekileyo, kwaye ukutya okunempilo kuyivumela ukuba isebenze kangangoko. 

Iphezulu kwi-magnesium kunye ne-potassium, enceda ukukhulula imithwalo yegazi, evumela ukujikeleza kwegazi okungcono. Njengomthombo ocebileyo we-omega - i-3 ye-fatty acids kunye ne-plant lignans, ukusetyenziswa rhoqo kwe-millet aid eluhlaza ekunciphiseni i-cholesterol embi okanye i-LDL kunye nokuthintela ukuvaleka komthambo.

Xiaomi 2.5kg

3. Izigulana ezineSifo seCeliac kunye nokunganyamezelani kweGluten

Abanganyamezeliyo iGluten banokuzuza kukutya okusekwe kwimillet eluhlaza kuba ayinagluten kwaye inyamezeleka lula ngabo bonke. Le millet ikwafanelekile kubantu abanesifo se-celiac. Isifo se-celiac sikhula kumathumbu amancinci abantu abangakwaziyo ukunyamezela i-gluten, ephazamisa ukukwazi komzimba ukufunxa izondlo ekutyeni.

Ayinagluten kwaye igcina iipropathi zayo zealkaline emva kokupheka, iyenza ilungele abantu abangadibaniyo nengqolowa, irhasi, okanye irye.

4. Kubantu abasoloko beneAcid Reflux kunye nezilonda zesisu

Iimillet eziluhlaza zezinye zezinto ezimbalwa zokutya ezinciphisa ubumuncu besisu, zinciphisa ukumila kwesilonda kunye nokungakhululeki okubangelwa kukubetha rhoqo kweasidi. Amathumbu aphilileyo abonisa impilo yonke, kwaye i-millet eluhlaza incedisa ukugaywa kunye nokuthintela ukuqunjelwa. 

Ngoko ke, ilungele umntu onesifo se-celiac. Ukuba unoqhina, yitya i-millet eluhlaza rhoqo kuba i-fiber yayo enganyibilikiyo inciphisa amanzi esitulweni kwaye ilawula ukuhamba kwamathumbu.

5. Ithintela ukuqhina

Iinzuzo zemillet eluhlaza ziquka ukukhuthaza impilo entle yamathumbu. Ngokwabantu abaqhelekileyo, ukutya i-millet eluhlaza kuya kugcina ukuqhina kuphelile. Oku kungenxa yobukho befiber enganyibilikiyo kwi millet eluhlaza. Ukutya okuphezulu kwefayibha kunceda ekubunjweni kobuninzi kwaye kunika isiqabu sokutya.

6. Ubonelela ngeProtein kubantu abatya iVegetarian

Abatya imifuno abanakufumana iprotheyini efunekayo kwinyama kunye neemveliso zentlanzi. Apha kulapho iimililiti eziluhlaza zidlala khona apha. Iinzuzo zayo zempilo ziquka ukukwazi ukubonelela abantu abatya imifuno ngeprotheyini abayifunayo, kunye nesitya se-millet eluhlaza sinokuba sisitya. iresiphi ekhawulezayo eneprotheyini yakho.

7. Yehlisa Uxinzelelo Lwegazi

I-millet eluhlaza iphezulu kwi-potassium, ibalulekile kubantu abanoxinzelelo lwegazi oluphezulu. Inomthamo ophezulu we-magnesium kunye ne-potassium, okwenza kube kukutya okugqwesileyo kubantu abanoxinzelelo lwegazi oluphezulu. Ukutya ukutya okutyebileyo kwe-potassium kuya kunceda ukugungxula isodiyam emzimbeni wakho, ukwehlisa uxinzelelo lwegazi.

Kwi-100g, iqulethe malunga ne-34% kunye ne-8% yokucetyiswa kwansuku zonke (RDI) ye-magnesium kunye ne-potassium, ngokulandelanayo. Izifundo zibonise i-magnesium ukunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi. I-Potassium, kwelinye icala, iyanciphisa umphumo wesodium emzimbeni, okukhokelela kuxinzelelo lwegazi oluphantsi.

8. Ukomeleza Amathambo

Ukuba ungaphezulu kwe-30 kwaye uneentlungu zamalungu, yongeza i-millet eluhlaza kwisidlo sakho. Umxholo we phosphorus ophezulu we millet eluhlaza unceda ekomelezeni amathambo akho. Xa idityaniswe nekhalsiyam, le millet enephosphorous yomeleza amathambo, inciphisa iintlungu zamalungu, kwaye yehlisa umngcipheko wezigulo ezingapheliyo ezifana ne-osteoporosis.

9. Yehlisa iCholesterol

Iimillet eziluhlaza ziqulethe inani elaneleyo lamafutha alungileyo, umgangatho wokutya ofunekayo kubantu abane-cholesterol ephezulu. Ikwanazo nezixa eziphezulu zefibre yokutya, echaphazela kakhulu i-cholesterol ephezulu yegazi kunye namaqondo eswekile yegazi. 

10. Ukutya Komntwana Okunesondlo

I-millet eluhlaza igaywa lula kwaye inyamezeleke kakuhle ngabancinci, oko kubenza isithako esisisinyanzelo sokulungiselela ukutya komntwana ngexesha lokulunyulwa kunye nasemva koko. 

I-Millet eluhlaza kukutya okubalaseleyo kokulunyulwa kweentsana ezikwinyanga ezintandathu. Nangona kunjalo, kufuneka zidityaniswe nemifuno, iimbotyi kunye neziqhamo ukunika ukutya okunesondlo kusana lwakho.

Ikwanceda noomama abancancisayo njengoko iqulethe iivithamini kunye neeminerali. I-Millet ikwayi-galactagogue enamandla, njengoko ibonakaliswe ukwandisa ukuncancisa koomama abancancisayo.

11. I-Antioxidant-Rich

Yehlisa umonakalo owenziwe simahla emzimbeni kwaye inceda ukuthintela ukuguga kwangoko, isifo sika-Alzheimer, isifo sikaParkinson, isifo sentliziyo, kunye nokuphiliswa kwamanxeba.

12. Ilungele ukuLawulwa kobunzima kunye nokutyeba

Ukutyeba ngokugqithiseleyo kubangela imiba eyahlukeneyo yempilo, ngoko ke ukuba ufuna ukunciphisa umzimba, i-millet eluhlaza kufuneka ibe phezulu kuluhlu lwakho lokutya ngendlela ekhawulezayo yokunciphisa umzimba ngokwemvelo. I-millet eluhlaza eneprotheyini ephezulu, inceda ekwakheni izihlunu, ukuqinisa, kunye nokulungiswa kwezicubu. Lolona khetho lubalaseleyo lokutya kwabo batya imifuno abafuna ukunciphisa icarbohydrates.

13. Yehlisa uMngcipheko weKoloni yoMhlaza

I-millet eluhlaza iphezulu kwi-omega-3 fatty acids kunye ne-antioxidants. Inxalenye yayo ye-antioxidant iqulethe ngokuyinhloko i-phenolic compounds, ngakumbi i-flavonoids. Inyusa i-pH yesisu, inciphisa umngcipheko womhlaza wekoloni.

Ii-Antioxidants ziyinxalenye ebalulekileyo yesixokelelwano somzimba sokuzikhusela kwiimveliso eziyingozi. Ngokwezifundo eziqhutywe yi-NIN (Iziko leSizwe leSondlo) kunye ne-ICMR (Ibhunga laseIndiya lophando lwezonyango), umxholo we phenol wembewu ye millet eluhlaza yi 608.1mg/100g, kunye nomgubo we pearl millet yi 761mg/100g. I-whole grain millets ine-phenols ezininzi ezixinaniswe kwi pericarp yangaphandle yembewu kunye ne-testa.

Isiqulatho se-iron kunye ne-folic acid ekhoyo kwi-millet eluhlaza, lukhetho olulungileyo lokutya kubasetyhini abakhulelweyo kunye noomama abancancisayo. 

Indlela yokufaka iMillet eluhlaza kwisidlo semihla ngemihla?

I-millet eluhlaza ifumaneka ngeendlela ezahlukeneyo ukuze isetyenziswe yonke imihla. Isenokusetyenziswa ukwenza umgubo wezonka ezisicaba okanye iidosa, iinkozo zesidudu, iinkozo ezigayiweyo ezifana nepoha okanye i-upma kwisidlo sakusasa, kunye namashwamshwam asele elungele ukutyiwa anjenge millet okanye iicookies ezininzi. Ngaphaya koko, uninzi lwezibonelelo zempilo zemillet eluhlaza zenza ukuba ibe yeyona nto ilungileyo yokutya ukuba wonke umntu atye rhoqo.

Ukwenza isitya esifanelekileyo sokutya okufanelekileyo okucetyiswayo, dibanisa iresiphi yakho ye-millet oyithandayo kunye nezitya ezineprotheyini egcwele iilentile, i-cottage cheese, i-soya chunks, kunye neziqhamo ezitsha, kunye nesmoothie yemifuno okanye i-salsa.

Iziphumo ezisecaleni zeMillet eluhlaza 

Nangona i<em>bajra, okanye i<em>millet eluhlaza, iyenye yezinto ezithandwayo kwilizwe lethu, ineengxaki zayo. Kufuneka ukhumbule ngaphambi kokuba udibanise le millet kwisidlo sakho semihla ngemihla. 

I-millet eluhlaza ayikhuthazwa kubantu abanokukhubazeka kwedlala lengqula kuba inokuphazamisa ukusebenza kweli dlala elimilise okwebhabhathane kwaye ikhokelele kwiziphazamiso ezahlukeneyo zemetabolism. Ngaphezu koko, ukuba ayiphekwanga ngokufanelekileyo, i-oxalates kwi-millet eluhlaza inokubangela amatye ezintso, kwaye i-phytic acid inokuphazamisa ukufunxa kokutya.