Yintoni iMillet?
I-Millet yenye yeenkozo ezindala ezilinywayo kwihlabathi kwaye ikhule kwi-Afrika yonke kunye nakuMzantsi-mpuma we-Asia amawaka eminyaka. Namhlanje, yenye yezona cereals zibalulekileyo emhlabeni kwaye sisityalo esisisiseko sabantu kunye nezilwanyana.
Iinkozo ezincinci ezingqukuva zibaluleke kakhulu kuba ziqinile kwaye kulula ukuzigcina iminyaka ngaphandle komonakalo wezinambuzane.
Iiperile, umnwe, iproso, kunye neendidi zamazimba ziyafumaneka e-US, kwaye zonke zizele ziivithamini kunye neeminerali.
Iinkozo zeMillet
Nangona iinkozo ze-millet zihluka ngobukhulu kunye nombala, zonke ziyinxalenye yentsapho yengca, equka ingqolowa, irayisi kunye nebhali. I-Millet nayo ineendidi ezimbini: ezinkulu (ezinkulu) kunye nezincinci (ezincinci).
Iimilithi ezinkulu:
- Pearl lolona hlobo luxhaphakileyo lwe millet kwaye idla ngokuba mhlophe, tyheli, ngwevu, okanye mfusa. Iinkozo ziphakathi kwezona zinkulu malunga ne-3-5 millimeters.
- Amazimbaimalethi inamathunzi amaninzi, kuquka amhlophe, tyheli, nabomvu, kwaye aqhele ukuba malunga ne 4-6 millimeters.
- Umnwe (i-ragi) iphantse yahlala imdaka, kwaye incinci, kuphela i-1-2 millimeters kwinkozo nganye.
- I-Foxtail iinkozo zimalunga ne 2-3 millimeters ubude, kwaye zinokusuka kubomvu namnyama ukuya kumhlophe okanye tyheli.
- Milethi iinkozo ze millet zimalunga neemilimitha ezi-3 ubude kunye nemigca ehamba ngobude bazo. Zisenokuba mhlophe, tyheli, okanye zibe mdaka.
Iimilithi ezincinci:
- Kancinci iinkozo ze millet zimalunga ne 2-3 millimeters ubude, kwaye ziza kwimithunzi engwevu namhlophe.
- Barnyard i-millet nayo iza kwimithunzi engwevu namhlophe, kwaye imalunga ne-3 yeemilimitha ubude.
- Ikhowudi iinkozo ziyahluka ukusuka kumnyama ukuya kumdaka omnyama, kwaye iinkozo zimalunga ne-3-4 millimeters ubude.
- Browntop iinkozo zibomvu ukuya mhlophe kwaye malunga ne-4-5 millimeters ubude.
Iinzuzo zeMillet
I-Millet ityebile i-niacin, ebalulekileyo kwimpilo yesikhumba kunye nokusebenza kwamalungu. Ikwanayo ne-beta-carotene, ngakumbi iinkozo ezinombala omnyama, eziguqukela kwivithamin A, inceda umzimba wakho ukuba ulwe neeradicals zasimahla, kwaye ixhasa amajoni akho omzimba.
I-Millet inezinye izibonelelo zempilo:
Ilawula iswekile yegazi
IiMillet kukutya okune-low-glycemic index (GI) kwaye kunokunceda ukugcina iswekile yakho yegazi ingaqhubi emva kokuba utyile. Ziqulathe iicarbs asigatyi oko kunceda ukulawula iswekile yegazi, kunye nefayibha, kunye ne-polysaccharides engeyiyo isitatshi, ngoko ke iimillet ziyinkozo elungileyo, ngakumbi ukuba unesifo seswekile se-2.
Iphucula impilo yokwetyisa
IiMillet zizityebi kwifiber yokutya, zombini zinyibilika kwaye azinyibiliki. Ifiber enganyibilikiyo yi-prebiotic, okuthetha ukuba ixhasa iibhaktheriya ezilungileyo emathunjini akho. Ifayibha yongeza isambuku kwi-poop, ikunceda uhlale rhoqo kwaye unciphise umngcipheko womhlaza wekoloni.
Ikhusela intliziyo yakho
IiMillet zigcwele ifayibha enyibilikayo, ethi ibambe amanqatha emathunjini akho kwaye inokwehlisa inqanaba le-cholesterol egazini lakho. Oko kunokunceda ukunciphisa amathuba akho okuba i-atherosclerosis, okanye isifo senhliziyo. IiMillet ziyimithombo elungileyo ye-magnesium, nayo, enokuthintela ukungaphumeleli kwentliziyo.
Ikhuthaza ukulwa nokuguga
Indlela umzimba wakho osebenza ngayo iswekile yeyona nto iphambili kwindlela oguga ngayo. IiMillet zigcwele i-tannins, i-phytates, kunye ne-phenols ezinceda ukukhusela iiseli zakho kumonakalo kunye nezifo ezinokubakho ezifana noxinzelelo lwegazi oluphezulu, isifo seswekile kunye ne-cholesterol ephezulu.
Yakha iiseli ezisempilweni
I-Finger millet ngowona mthombo ubalaseleyo weevithamini B, ezidlala indima kuyo yonke into ukusuka ekusebenzeni kwengqondo ukuya kulwahlulo lweeseli olusempilweni. Ufuna i-vitamin B9, eyaziwa ngokuba folate, ukuvelisa iiseli ezibomvu zegazi ezisempilweni.
Xiaomi 2.5kg
I-Millet Nutrition
I-Millet ityebile kwiprotheyini kunye ne-calcium kwaye inee-amino acids ezibaluleke kakhulu kunezinye iisiriyeli ezininzi.
Ikwangumthombo ogqwesileyo woku:
- Ivithamin A
- Ivithamin B
- Iphosphorus
- Potassium
- Ii-Antioxidants
- Niacin
- Intsimbi
Izakhamzimba ngokuphakwa
Ikota ye-millet eyomileyo iqulethe:
- Iikhalori: 189
- Iiprotheni: 5.5 grams
- Amafutha: 2 grams
- Iikhabhohayidrethi: 36.5 grams
- Ifayibha: 4.25 grams
- Iswekile: Ngaphantsi kwe-1 gram
- Isodium: 2.5 milligrams
Ubungakanani besahlulo
Njengezinye iinkozo, ezifana nengqolowa okanye umbona, i-millet ayikokutya okune-calorie ephantsi, ngoko yidle ngokumodareyitha. Ukuphakwa enye ye millet ephekiweyo malunga nekomityi enye. I-Millet iyakhula xa iphekiwe, ngoko ke qaphela ukuba ukhonza kangakanani.
Uyipheka njani iMillet
Ungathenga i-millet kwiivenkile zokutya, kwiivenkile zokutya okunempilo, nakwi-intanethi. Ithengiswa yomisiwe, ikhukhumele, okanye icolwe njenge umgubo.
I-millet eyomileyo inokuphekwa njenge-couscous okanye iquinoa. Umgubo we Millet uthatha indawo elungileyo yomgubo wengqolowa. Ungatya i-millet evutshiweyo njenge-snack okanye uyisebenzise endaweni ye-rice cereal evutshiweyo.
Ukupheka i-millet, hlanganisa iikomityi ezi-2 zamanzi kunye ne-1 indebe ye-millet kwipani ephakathi. Yizisa umxube ukuba ubilise, uze unciphise ubushushu kwaye uvumele ukuba ugqume ngesiciko malunga nemizuzu eyi-15 (okanye de i-millet ifunxe amanzi amaninzi). Susa ipani ebushushwini kwaye uyiyeke ihlale imizuzu eli-10 ngesiciko de i-millet ifunxe naluphi na ulwelo oluseleyo.
Gxuma iinkozo emanzini iiyure ezininzi ngaphambi kokuba uzipheke. Oku kuya kunceda ukunciphisa ezinye iinkozo ' i-phytic acid, enokwenza ukuba ungakwazi ukufunxa ezinye izondlo. Ukufumana i-nuttier flavour, gaya i-millet kwi-saucepan imizuzu embalwa ngaphambi kokuba uyipheke.
Zama ezi ngcamango zokongeza i-millet kwisidlo sakho:
- Bhaka isonka ngomgubo we millet.
- Zama i-millet kunye ne-mushroom risotto.
- Sebenzisa i-millet njengokuzaliswa kwe-eggplant ehlotshisiweyo.
- Hlanganisa umgubo we-millet kwibhetshi ye-waffles.
- I-snack kwi-millet ekhukhumeleyo endaweni ye Amaqhashu.
- Yongeza i-millet ethosiweyo yokukrala kwisaladi yakho.
- Yenza i-millet curry okanye isityu.