Izibonelelo zeMillet: Umbono woKhuseleko lweZondlo

Iimilithi luhlobo lwengca encinci enembewu eyohlukeneyo, ngokubanzi ezele kumhlaba jikelele njengezityalo eziziinkozo zokutya kunye nokutya koluntu. Uninzi lweentlobo ezibizwa ngokuba yi millet zezoluntu lwasePinaceae, kodwa ezinye iimilili zikwazezinye iindidi zerhafu.

Kwimeko yokwakhiwa kwesondlo seentlobo ezahlukeneyo zeMillet zisebenza njengomthombo ohloniphekileyo weprotheyini, i-micronutrients kunye ne-phytochemicals. Iquka i-65-75% ye-carbohydrates, i-2-5% yamafutha, i-15-20% yefiber yokutya kunye ne-7-12% yeprotheni. Iprofayili ye-amino acid ebalulekileyo yeprotheyini ye-millet isempilweni kuneentlobo ezahlukeneyo zeesiriyeli ezifana nombona. IiMillet ziqulethe iiprolamins ezimbalwa ezinqamlezileyo, ezinokuba yinto eyongezelelweyo enegalelo ekutyiseni okuphezulu kweeprotheni zemillet. Ngokufanayo neeproteni ze-cereal, iiproteni zemilili ziyimithombo embi ye-lysine, kodwa zihambelana kakuhle nemifuno etyebileyo ye-lysine (imidumba) kunye neeproteni zezilwanyana ezenza imidibaniso yesondlo elungeleleneyo enexabiso eliphezulu lebhayoloji. IMillet inezondlo ezithe chatha xa kuthelekiswa neecereals ezicolekileyo. Iimillet ezincinci zingumthombo olungileyo wephosphorous kunye nentsimbi. IMillet inegalelo kumsebenzi we-antioxidant kunye ne-phytates, i-polyphenols, i-tannins, i-anthocyanins, i-phytosterols kunye ne-pinacosanols ekhoyo kuyo inendima ebalulekileyo ekugugeni kunye nezifo ze-metabolic. Zonke iimillet zinemisebenzi ephezulu yokulwa ne-antioxidant.

Xiaomi 2.5kg

IiMillet ezinkulu: Iimpawu ezibalulekileyo malunga namabele

IPearl Millet (Bajra) IPearl millet iqulethe umlinganiselo ophezulu kakhulu weeproteni (12-16%) kunye neelipids (4-6%). Iqulethe i-11.5% yefiber yokutya. Ukunciphisa umngcipheko wesifo sokukrala kwamathumbu kufuneka kunyuswe ixesha lokuhamba lokutya emathunjini. Isiqulatho se niacin kwi pearl millet siphezulu kuzo zonke ezinye iisiriyeli. Kwakhona iqulethe i-folicate, i-magnesium, isinyithi, i-copper, i-zinc kunye ne-vitamin E kunye ne-B-complex. Inomthamo wamandla aphezulu xa kuthelekiswa nezinye iimilithi. Ikwatyebe ngekhalsiyam kunye namafutha angaxutywanga alungele impilo.

I-Finger Millet (Ragi) I-Finger millet ngowona mthombo ocebileyo we-calcium (300-350 mg/100g) I-Ragi inomlinganiselo ophezulu weeminerali. Iqulethe amanqanaba asezantsi eprotheyini (6-8%) kunye namafutha (1.5-2%) Iiprotheyini zeFinger millet zizodwa ngenxa ye-sulphur rich rich amino acids. Iinkozo zineempawu ezibalaseleyo zokumila kwaye zaziwa ngokubanzi ngokusetyenziswa kwazo njengokutya kokulunyulwayo. Inomsebenzi ophezulu we-antioxidant.

Izimba (Jowar) Inxalenye enkulu yeprotein yamazimba yiprolamin (kaffirin) enophawu olulodwa lokwehlisa ukuthanjiswa xa kuphekwa nto leyo enokuba yinzuzo empilweni kumaqela athile okutya. Iiprotheyini zamazimba xa ziphekwa azityibiliki kakhulu kunezinye iiproteni zecereal, ezinokuba luncedo lwezempilo kumaqela athile okutya. Ityebile kwiprotheyini, ifayibha, i-thiamine, i-riboflavin, i-folic acid, kunye ne-carotene. Ityebile kwi-potassium, i-phosphorus kunye ne-calcium enezixa ezaneleyo zentsimbi, i-zinc kunye ne-sodium.

I-Foxtail Millet (Kakum) Iphezulu kwiicarbohydrates. Inomthamo ophindwe kabini weprotheyini xa kuthelekiswa nerayisi. Iqulethe iiminerali ezifana nobhedu kunye nentsimbi. Inika intaphane yezondlo, inencasa yencasa eswiti kwaye ithathwa njengenye yeenkozo ezityekayo nezingadibaniyo.

Ikhowudi Millet Ineprotheyini eninzi (11%), amafutha aphantsi (4.2%) kunye nefiber content (14.3%).I-Kodo millet inevithamini B etyebileyo ingakumbi iniacin, pyridoxin kunye nefolic acid kwakunye neeminerali ezifana necalcium, iron. i-potassium, i-magnesium kunye ne-zinc. Inomthamo ophezulu we-lecithin kwaye igqwesileyo ekomelezeni inkqubo ye-nervous.

Kutheni umntu kufuneka atye amabele?

IMillet ayinagluten, inezondlo ezininzi kwaye ityebile kwifibre yokutya. Zityebile kwi-micronutrients, kubandakanya i-calcium, i-iron, i-phosphorus, njl. IiMillet kufuneka zibe yinxalenye yokutya kwethu kwemihla ngemihla. Ifiber yokutya kwimillet inepropathi efunxa amanzi kunye nebulking. Yongeza ixesha lokuhamba lokutya emathunjini okunceda ekunciphiseni umngcipheko wesifo sokukrala kwamathumbu kwaye isebenze njenge-arhente yokukhupha emzimbeni.

Ziziphi iiNzuzo kwiMpilo yeeMillet? 

IiMillet zi-anti acidic kunye ne-gluten, inceda ukunqanda isifo seswekile se-2. Ukusebenza kwayo ekunciphiseni uxinzelelo lwegazi. Yehlisa umngcipheko weemeko zesisu ezifana nezilonda zesisu okanye umhlaza wekoloni. Susa iingxaki ezifana nokuqhina, irhasi egqithisileyo, ukuqunjelwa kunye nokuqaqanjelwa. I-Millet isebenza njenge-probiotic feeding micro flora kwi-ecosystem yethu yangaphakathi.5 inyaniso ebalulekileyo enxulumene ne-millet.

Amandla esondlo: I-Millet inezimbiwa ezininzi kunye nezondlo ezakhiwe kwizityalo luhlobo lwe-phyto-nutrients. I-phytonutrient ebalulekileyo njenge-lignans ekhoyo kwi-millet enceda ukunciphisa ingozi yezifo zentliziyo. Ipearl millets zizityebi kwifibre enganyibilikiyo kwaye zinceda ekutyiseni ngcono, kwaye ziyaziwa ngeempawu zazo ezichasene nomhlaza. I-Foxtail millets ayizityebi nje kwi-magnesium enceda ukulawula amanqanaba oxinzelelo lwegazi, zikwaphezulu kwi-iron kunye ne-calcium enceda ukunyusa amanqanaba omzimba. I-sorghum, kwelinye icala, luhlobo lwe-millet olungenayo igluten kwaye luluncedo kwabo baphethwe sisifo se-celiac. Lilonke, iimillet kukutya okunesondlo okunesondlo esincinci kwaye kunyanzelekile kubomi obusempilweni.

Ukhuseleko njengeZifo

Ngokudumba kweemeko zokutyeba, isifo seswekile kunye nokubetha kwentliziyo kwangoko, kukho ukonyuka ngequbuliso kwingqondo yempilo phakathi kwabantu. Kukho isidingo sokwenza ukhetho lokutya okunempilo, kwaye kwabo bayaziyo, iimilithi zenza impembelelo enkulu IMillet ifumana umhlaba njengokhetho olusempilweni kwabo baphethwe zizifo zendlela yokuphila, nokuba sisifo seswekile, isifo sentliziyo, ukuphazamiseka kwamathumbu okanye ukwaliwa kwigluten. .