Iimilithi ziyindawo enamandla yezondlo. Bayongeza impilo yakho kwaye baphucule ukwehla kobunzima, ngaphandle kokungabi nagluten. 

IiMillet zifumaneka kwiindidi ezahlukeneyo, kwaye nganye ineenzuzo zayo zempilo. Ukutya i-millet njengenxalenye yokutya kwakho kwemihla ngemihla ngumbono wakudala. Abemi basembindini nakumazantsi eIndiya batya i-millet yonke imihla de iGreen Revolution yenza irayisi kunye nengqolowa zifikeleleke ngakumbi. 

Ngokukhula kwerayisi kunye nengqolowa, iimilithi zathatha isihlalo esingasemva iminyaka ethile. Nangona kunjalo, ngoku babuyisele indawo yabo ekhitshini nasezintliziyweni zabantu abakhathalele impilo.

Yintoni IiMillet?

IMillet ziinkozo ezirhabaxa ezinexabiso eliphezulu lesondlo. Zityebile kwiiprotheyini, iivithamini, iiminerali, kunye neefayibha. Ngokungafaniyo nezinye iisiriyeli, iimililiti zifuna amanzi amancinci kunye nokuchuma komhlaba. Ukufikeleleka ngokupheleleyo kweemililitha kukwaphawula ukuba 'ziinkozo zokutya zabantu abahluphekayo'. Ihlabathi ngoku liziqaphela iimililiti ngesakhono sazo esikhulu.

Unokwahlula iiMillet zibe ziindidi ezimbini ezibanzi:

1. Iinkozo ezize

Iinkozo ezihamba ze zibhekisa kwimillet engenalo ikhoba eliqinileyo, elingatyiwayo, elifana neRagi, Jowar, kunye neBajra. Ezi millet azifuni kucutshungulwa emva kokuvuna kwazo. Zinokutyiwa kanye emva kokucoca. Ezi millet zilinywa kakhulu namhlanje.

2. Iinkozo ezikhandiweyo

I-Foxtail millets, iiMillet ezincinci, kunye ne-Kodo millets zezolu hlobo lwesibini. Ezi ntlobo ziquka idyasi yembewu engatyiyo ekufuneka isuswe phambi kokuba isetyenziswe. Ukucutshungulwa kwezi millet sesinye sezizathu ezenza ukuba zingathandwa kakhulu.

IMillet iqulethe intaphane yezakhamzimba ezincinci ezifana nentsimbi, calcium, kunye nephosphorus. Kwakhona, bathatha ixesha lokwetyisa, nto leyo engabangeli i-spike yeswekile yegazi ehambelana nokutya okulula ukugaywa. Ngoko ke ukwazisa i-millet kwisidlo sakho kunokunceda ukulawula isifo seswekile. 

Iintlobo ezi-5 zeeMillet

IiMillet ziza ngeendlela ezahlukeneyo kunye nobukhulu. Ezi ndidi zimbini zibanzi zixoxiwe ngasentla zineentlobo ezininzi zee millet. Siza kujonga ezinye zezi ntlobo zahlukeneyo ngezantsi:

1. Foxtail Millet

I-Foxtail millet, okanye ebizwa ngokuba yiKakum/Kangni. Iqulethe iswekile yegazi ukulinganisa iicarbohydrates ezisempilweni. Isiqulatho se-iron kunye ne-calcium ekhoyo kuyo inceda nasekuqiniseni ukhuseleko. Ukongeza, i-foxtail millet inceda ukulawula i-cholesterol yegazi kunye nokunyusa amanqanaba e-cholesterol ye-HDL emzimbeni wakho.

2. I-Finger Millet / Ragi

I-Ragi ligama eliqhelekileyo le-millet yomnwe. Isetyenziswa njenge cereal enempilo endaweni yerayisi kunye nengqolowa. I-Ragi ayinagluten kwaye ityebile kwiprotheyini kwaye inceda ukuphuhliswa kwengqondo kubantwana abakhulayo.

3. IPearl Millet/Bajra

I-Bajra inezondlo-ezixinene ngendlela emangalisayo. Iqulethe iiminerali ezifana ne-calcium kunye ne-magnesium, iprotheni, i-fibre, kunye ne-iron. Ziqhelise ukusetyenziswa rhoqo kwe-pearl millet ukulwa nohlobo lwe-II yeswekile kunye nokunceda ukunciphisa umzimba. 

4. Buckwheat

Yiya kwi-buckwheat ukuba inkxalabo yakho ephambili kukunciphisa umzimba. Yenza ukhetho lokutya okunempilo kwisifo seswekile, inceda ukuthoba uxinzelelo lwegazi, kwaye iphucule impilo yentliziyo. I-Buckwheat ikwalwa nezifo ezifana ne-gallstones, i-asthma yabantwana, kunye nomhlaza wamabele.

5. IMillet encinci

I-Millet encinci ikwayindlela ebalaseleyo kwabo bafuna ukunciphisa umzimba. Ungayitya njengokutshintsha irayisi. Iphezulu kwifiber kwaye izaliswe ngamaminerali amaninzi afana ne-potassium, i-zinc, isinyithi kunye ne-calcium. Ikwapakishwe ngeenzuzo zezempilo ze-vitamin B kwaye isebenza njenge-antioxidant kumzimba wakho.

7 IiNzuzo zeMpilo eziqinisekisiweyo zeMillet

1. Uncedo Lokunciphisa Ubunzima

I-Millet zizityebi kwiprotheyini kunye ne-fiber, izondlo ezimbini ezibalulekileyo zokunciphisa umzimba. Banceda ukugcina isisu sigcwele ixesha elide kwaye banciphise umkhwa wokutya okungenampilo phakathi kokutya. Oku kunceda ekukhupheni iikhilos ezongezelelweyo ngaphandle kokuphazamisa kwisondlo.

2. Gcina amaNqanaba eSwekile eGazi lakho ephantsi

Ngokuka a Uhlalutyo lwemeta, ukusetyenziswa kwe-millet kunciphisa izehlo zokuguquguquka kweswekile yegazi. IiMillet zinexabiso eliphantsi isalathisi se-glycemic. Ngoko ke ukusetyenziswa kweemililitha rhoqo kwehlisa umngcipheko wokuba nesifo seswekile. Ikwanceda ukuzinzisa amanqanaba eswekile yegazi kubantu abanesifo seswekile.

3. Yandisa i-Immunity

Uphando ithi ukusetyenziswa kwe-millet, zombini ezinkulu nezincinci ziluncedo ekwakheni ukhuseleko. Iiprotheyini ezithathayo zinoxanduva lokwakha ukhuselo lomzimba.

IiMillet zibe ngumthombo omkhulu weprotheyini inokunceda ukuphuhlisa kunye nokomeleza amandla ethu omzimba. Ukomelela okunamandla kuthetha amathuba ambalwa okuba ubambe izifo.

4. Ukunciphisa imingcipheko ye-Cardiovascular Risks

IiMillet ziqulethe amafutha abalulekileyo, anika imizimba yethu ngamafutha alungileyo. Oku kuthintela ukugcinwa kwamafutha amaninzi kunye nokunciphisa ngokufanelekileyo umngcipheko we-cholesterol ephezulu, ukubetha, kunye nezinye iingxaki zentliziyo njengoko kuchaziwe kule. funda. 

Isiqulatho se potassium kwimillet silawula uxinzelelo lwegazi kwaye siphucula inkqubo yakho yokujikeleza kwegazi.

Xiaomi 2.5kg

5. Ithintela isifo sombefu

Umxholo we-magnesium kwimillet unokunciphisa ukuba uhlala ufumana kangakanani i-migraines. Inokuthoba kwakhona ubukhali bezikhalazo zakho zesifuba.

Isizathu kukuba, ngokungafaniyo nengqolowa, aziqukethe izinto ezibangela ukuba i-asthma kunye ne-wheezing.

6. I-Aids Ukwetyisa

IMillet ngumthombo otyebileyo wefayibha onceda ukugaya ngokudambisa ukuqunjelwa, igesi, ukukrala, kunye nokuqhina. Ukongeza, ukugaya okulungileyo kugcina imiba efana nesisu / umhlaza wekholoni kunye nezintso / izigulo zesibindi kude.

7. Isebenza njengeAntioxidant

IMillet inceda umzimba wakho ukhuphe ubuthi ngenxa yeepropathi zabo zokulwa ne-antioxidant; I-Quercetin, i-curcumin, i-ellagic acid, kunye nezinye i-catechin ezixabisekileyo zikhupha i-toxins emzimbeni wakho kwaye zinciphise izenzo ze-enzymatic zamalungu akho.

Isishwankathelo

IiMillet zizityebi kwizondlo ezininzi eziluncedo, ezifana nephosphorus, imagnesium, ubhedu, kunye nemanganese. Ukuzibandakanya ekutyeni komntu kunokuba neenzuzo ezahlukeneyo zempilo ezifana nokuphuculwa kokugonywa komzimba kunye nempilo yokwetyisa. Ikwakhusela kwiimeko zentliziyo kunye nezinye iingxaki ezifana nesifuba. Ukusetyenziswa kwe-Millet kuyaziwa ukunceda ukunciphisa umzimba kunye nokukhupha umzimba. Ikwalawula amanqanaba eswekile yegazi anceda ekuthinteleni isifo seswekile okanye ulawulo olungcono lwesimo. 

Healthy Millet Recipes

Ukusetyenziswa kwe millet kwahlukene. Unokuzipheka ngesidlo sakusasa, isidlo sasemini okanye isidlo sakusihlwa.

Sebenzisa irayisi ye-millet endaweni yerayisi emhlophe kwiiresiphi zakho, kwaye izitya zakho ziya kuba sempilweni kakhulu. Kunikwe ngezantsi iresiphi yokulungisa i-millet endaweni yerayisi.

1. I-Vegan Millet Sushi kunye nemifuno yeengcambu ezigcadiweyo kunye ne-Brokholi Cream

Ubungakanani bokukhonza - ii-sushi rolls ezi-5
Ixesha lokulungiselela - 45-50 imizuzu

Izithako:

Yeengcambu ezigcadiweyo zemifuno

• 1/2 tbsp yeoli
• ¼ tsp ityuwa
• I-100g nganye yekherothi, itheniphu, ingcambu yeseleri, kunye nemicu yebeet

YeBrokholi Cream

• I-50 g nganye yembewu ye-sunflower ehlutshiwe kunye ne-broccoli florets
• 180 ml amanzi abandayo
• 1 tsp ephantsi yesodium soy sauce

Yemillet

• I-250 g ye-millet engaphekwanga
• 1.2 l amanzi
• ½ tsp ityuwa

Uya kufuna kwakhona i-5 nori sheets kunye ne-tamari sauce yokukhonza.

Imiyalelo:

1. Bhaka imifuno kuqala. Preheat i-oven ukuya kwi-400F, beka imicu yemifuno yakho kwi-tray yokubhaka egqunyiweyo ngokufafaza ngeoyile. Yongeza ityuwa phezu kwemifuno kwaye uyibhake kwi-oven imizuzu engama-35 okanye i-browned light. Thatha i-tray kwi-oven kwaye uvumele imifuno ebhakiweyo ukuba ipholile.

2. Ngoku, xuba i-millet ngamanzi kunye netyuwa kwaye uyizise kwi-thumba. Bilisa lo mxube kubushushu obuphakathi malunga nemizuzu eyi-15. Xa sele ithambe, yibeke ecaleni kwaye uyiyeke iphole.

3. Bilisa i-broccoli florets kunye imbewu kajongilanga emanzini imizuzu eyi-15 kwaye emva koko ukhuphe kwaye uhlambulule le mifuno ebilisiwe ngamanzi abandayo. Yongeza le broccoli ephekiweyo kunye nembewu yejongilanga kwi-blender ngamanzi abandayo, i-soy sauce kunye neviniga. Hlanganisa imizuzu embalwa de ufumane umxube ogudileyo kwaye uwubeke ecaleni.

4. Thatha i-rolling mat kunye namaphepha akho e-nori kwaye ulungiselele ukwenza i-sushi yakho. Okokuqala, yongeza malunga nepunipoon ye-millet kwaye uyisasaze. Emva koko yongeza imifuno eyosiweyo kunye nencinci ye-broccoli cream.

5. Hambisa umphezulu wephepha le-nori ngamanzi kwaye ulisonge libe yi-sushi roll. Phinda inkqubo efanayo izihlandlo ezihlanu uze usebenzise imela emanzi ebukhali ukusika iSushi ibe ziingceba. Ncedisa le sushi kunye ne-broccoli cream kunye ne-tamari sauce. Yonwabela i-sushi yakho yerayisi ye-millet.

HealthifyMe Suggestion

Ukusebenzisa iindidi ngeendidi zeemilili endaweni yeenkozo zemveli ezifana nengqolowa, irayisi ikwanika incasa eyahlukileyo, incasa kwisitya esinye kunye neenzuzo zesondlo. IiMillet azinagluten kwaye ziyindlela entle kwabo bangakwaziyo ukunyamezela igluten. Zingatyiwa njengepapa sakusasa, njengesitya esisecaleni, okanye zisetyenziswe njengomgubo wokubhaka. Zinokongezwa kwiisuphu, izityu, kunye neesaladi zokongezwa okongeziweyo kwesondlo. Baye bafumana ukuthandwa kwizitya zesintu ezifana nedosa kunye ne-idli ngokutshintsha irayisi. Ungasebenzisa iimillet ukwenza izonka ezisicaba ezisempilweni nezimnandi, iiroti, kunye neepanekuku. Ngeentlobo ezininzi zeemillet ukhetho luphela.

Ukuqukumbela 

IiMillet zabhabha phantsi kweradar kunye nobukho beesiriyeli ezidumileyo, njengerayisi kunye nengqolowa. Bekusandula nje ukuba abathandi bezempilo kunye nokomelela abavela kwihlabathi liphela baqonde amandla ayo. Iingenelo zempilo ezinikwa ukutya okuziinkozo okuthobekileyo zodwa ngokwenene.

Ngokungafaniyo nengqolowa kunye nerayisi, ukulinywa kwe millet kuzinzile ngendlela emangalisayo. Obu buziinkozo bokutya bunceda imizimba yethu ngokomeleza amajoni ethu omzimba, ukugcina izifo, kunye nokunceda ukunciphisa umzimba. Ukongeza, iimillet zithatha ixesha elide ukuba ziqhekeke emzimbeni kwaye zisigcine sihluthi ixesha elide.

Kukho iindlela ezininzi zokubandakanya i-millet kwisidlo sakho. Ungasebenzisa oku kutya okuziinkozo njengendawo yokutya okuziinkozo, wenze isidudu, okanye usigalele kwiikeyiki-ukusetyenziswa kweemillet ekutyeni akupheli. Ke bandakanya le superfood kukutya kwakho kwemihla ngemihla kwaye uqaphele utshintsho oluhle oluzisa kubomi bakho.