Uninzi lwabantu lunokuzibuza ukuba yintoni na imalethi yintoni kwaye kutheni kufuneka uyitye.

Kukutya okuxineneyo kwezondlo okuye kwathatha indawo yako ekutyeni koninzi lwabantu abakhathalele impilo. Ukongeza ekubeni i-gluten-free, i-millets ilungile kwimpilo yakho kwaye inokunceda ekulahlekeni kobunzima. Nawuphi na umntu othanda ukomelela uya kungqina okumangalisayo iinzuzo zokutya amabele.

Ukumelana nembalela kunye nesondlo esincinci, i-millet yinkozo. Nangona isetyenziswa rhoqo njengesondlo seenkomo, abantu banomdla ngakumbi kwiinzuzo zayo zempilo ezikhulayo. Oku kungenxa yeenzuzo ezininzi zempilo zengqolowa kunye nokuguquguquka ekuphekeni. IiMillet ziza kwiindidi ezininzi ezahlukeneyo, nganye ineseti eyodwa yeenzuzo zempilo. Makhe sixoxe ngezibonelelo zempilo zokongeza iimilithi zaseIndiya kwisidlo sethu.

Iintlobo ezininzi zeeMillet

Kukho iindidi ezimbini eziphambili zeemillet, ezidweliswe ngezantsi kwaye zineendlela ezahlukeneyo zokuqamba:

1) Iinkozo ezilula

Iinkozo ezize, ezifana neRagi, iJowar, kunye neBajra, zizimilili ezingenazo iidyasi zazo eziqinileyo nezingatyiwayo. Ezi millet akufuneki ukuba zicocwe emva kokuvuna. Emva kokucoca, zilungele ukutyiwa. Ezi millet ngoku zikhuliswa ngokubanzi ngenxa yoko.

2) Iinkozo ezikhutshiweyo

I-Foxtail, encinci, kunye ne-Kodo millets zonke zibandakanyiwe kule millet yesibini yokutya. Ezi ntlobo zinembewu yembewu engagatywanga ekufuneka isuswe phambi kokusetyenziswa.

Inzuzo yempilo ye-millet

Nazi ezinye zezibonelelo zesondlo se-millet, ezibandakanya i-phosphorus, i-magnesium, ubhedu, kunye ne-manganese. Ezi zondlo zinokunyusa amanqanaba ezondlo kwisidlo sakho kwaye zibuyisele ibhalansi yakho yesondlo.

1) Yandisa inkqubo yokugaya ukutya

Ifiber efumaneka kwimillet inceda ukulawula izibilini kwaye ikhuthaza inkqubo yokwetyisa esempilweni. Ukongeza, ineempawu ze-prebiotic ezikhuthaza ukukhula kweebhaktheriya zeprobiotic kwi-microbiome. Oku kunika izibonelelo zempilo ezomeleza inkqubo yokugaya kunye ne-immune system xa iyonke.

Kwabo banesifo se-celiac okanye ukunganyamezeli kwe-gluten, ngumthombo othembekileyo ngenxa yokuba ayinagluten. Olukhozo luxineneyo ngezondlo, lufakwe kwiprotheyini kunye nefayibha, lukhuselekile ukuba lutyiwe ngumntu wonke.

2) Unceda ukugcina uMsebenzi weNtliziyo ophilileyo

I-Magnesium, isondlo esifumaneka kwi-millet, inceda ukulawula ukusebenza kwentliziyo. Ukusebenzisa i-millet kunokunyusa amanqanaba e-arachidonic acid, i-polyunsaturated fatty acid eboniswe ukukhusela izicubu zentliziyo.

I-Niacin, ekwaziwa njenge-vitamin B3, sesinye isithako esikwi millet. Le vithamini inceda ekunciphiseni ezinye izinto ezinobungozi bentliziyo, kubandakanya i-cholesterol ephezulu kunye namanqanaba e-triglyceride.

3) Ukuphucula iMood

I-Tryptophan, i-amino acid enceda ukuphakamisa isimo sengqondo, ininzi kwi-millet. Ukutya okuphezulu kwi-millet, equlethe i-tryptophan, kunokunciphisa iimpawu zokuxhalaba kunye nokudakumba.

4) I-Aids ekubambezelekeni kokuphuhliswa kwesifo sikashukela

Izibonelelo zempilo ze-millet zinciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile. Ukongeza, inceda abaguli abanesifo seswekile ukulawula amanqanaba eglucose yegazi. Ukwandiswa kwe-Adiponectin kunokuphucula ukuvakalelwa kwe-insulin.

5) Inceda ukulawula ukutyeba

IiMillet kukutya okumnandi kokunciphisa umzimba kuba ziphantsi kweekhalori. Kuyinzuzo kwabo bafuna ukunciphisa umzimba kunye nabo banenkxalabo malunga nokufaneleka kwabo. Ibenza bakwazi ukugcina amanqanaba abo amandla imini yonke ngaphandle kokuhlala besitya ukubasa.

Xa kuthelekiswa nezinye ii-carbs, ukutya kwe-millet nako kuzaliswa ngakumbi. Zikugcina uziva ugcwele ixesha elide kuba zithatha ixesha lokubola kwaye zifakwe emzimbeni wakho.

6) Ukuqinisa amajoni omzimba

Ukutya iiprotheyini kuyimfuneko ekukhuleni kwamajoni omzimba. Ukukhula kunye nokomelela kwethu kumajoni omzimba anamandla kunokuncediswa yiprotein ye millet. Amajoni omzimba anamandla anciphisa amathuba okugula.

Xiaomi 2.5kg

7) Ukunciphisa uxinzelelo lwe-oxidizing

I-Millet iqulethe i-antioxidants enokugcina amandla omzimba wakho wokuxhathisa uxinzelelo lwe-oxidative, oluthathelwa ingqalelo ngokugula okungapheliyo kunye nokuguga. Izifo ezihlala ixesha elide ezifana nokuphazamiseka kwemithambo-luvo, isifo samathambo, kunye nesifo seswekile zisenokungabi lula ukukhula ngenxa ye-antioxidants. Oku kutya kuphezulu kwi-antioxidants kwaye kunokukhusela kuxinzelelo lwe-oxidative, enefuthe elibi ekusebenzeni kwengqondo. Kuye kwacetyiswa ukuba ukutya iinkozo ze-millet kunokunciphisa umonakalo we-oxidative kwi-hippocampus kwaye kuthintele ukuqala kwesifo se-Alzheimer.

IiMillet ezahlukeneyo

Nangona zonke iimillet ziwela phantsi kosapho lwePoaceae, ziyahluka ngokwemibala, imilo, iintlobo kunye nokwakheka. Kukho ngaphezu kwama-20 ahlukeneyo iintlobo zemillet, kodwa ezi zezinye zezona ziqhelekileyo, kunye neenzuzo ezahlukeneyo zempilo ye-millet.

1) Foxtail millet

I-Foxtail millet, ebizwa ngokuba yi-Kangni okanye i-Kakum e-Indiya, Ine-carbohydrates enenzuzo enceda ukulawula iswekile yegazi. Isiqulatho sayo se-iron kunye ne-calcium sikwanceda ekwandiseni iindlela zokuzikhusela. Ukongeza, i-foxtail millet ineenzuzo ekulawuleni amanqanaba e-cholesterol yegazi kunye nokunyusa amanqanaba e-HDL emzimbeni.

2) I-millet yeminwe

Elinye igama le millet yomnwe yiragi. Isetyenziswa njengenye indlela esempilweni kunezinkozo ezenziwe ngengqolowa nerayisi. Ukongeza i-gluten-free, oku kutya kwiprotheyini ye-millet kukwaphezulu kukwakheka kwesondlo. I-Ragi inokunceda ukuphucula ukukhula kwengqondo yabantwana.

3) iPearl Millet

Iiprotheyini, ifayibha, i-iron, i-calcium, kunye ne-magnesium zonke zikhona kwisondlo esilayishwe yi-bajra. Yidla rhoqo i-pearl millet ukuze uthintele uhlobo lwe-II yeswekile.

4) Buckwheat

I-Buckwheat yeyona ngqolowa ilungileyo yokutya ukuba ufuna ukunciphisa umzimba. Yehlisa i-cholesterol kwaye iphucula ukomelela kwentliziyo, iyenze ibe kukutya okufanelekileyo kubantu abanesifo seswekile. Ukongeza, i-buckwheat inceda ekuthinteleni izifo ezinjengomhlaza wamabele, isifuba esinzima, kunye ne-cholelithiasis.

5) Mini-millet

I-millet encinci lukhetho olulungileyo kwabo bafuna ukunciphisa umzimba kuba ikwabonelela ngezibonelelo zempilo ezingcono. Ngale millet, irayisi ingatshintshwa ngokulula kukhetho olusempilweni ngakumbi. Isityebi kwifiber kwaye iqulethe iindidi zeeminerali, kuquka i-calcium, i-potassium, i-zinc kunye nentsimbi. Kwakhona iqulethe i-vitamin B, enika ixabiso lesondlo kwimpilo yakho kwaye isebenze njenge-antioxidant emzimbeni wakho.

Ilungiswa njani imalethi?

Ukulungiswa kwe Millet yinkqubo elula. Nantsi indlela ethe ngqo yokulungisa i-millet:

Izithako:

1 ikomityi ye millet

2 iikomityi zomhluzi okanye amanzi (Ukungcamla) ityuwa

Imiyalelo:

1) I-millet kufuneka ihlanjululwe ngokuyifaka kwi-fine-mesh strainer kunye namanzi ahambayo phezu kwayo ukukhupha nakuphi na ukungcola.

2) Incasa ye millet ingaphuculwa ngokuyiqaba phambi kokupheka. I-millet ehlanjululweyo yongezwa kwi-skillet eshushu, eyomileyo phezu kobushushu obuphakathi. Kwimizuzu embalwa, yivuselele rhoqo de iqale ukuvumba kwaye ijike ibe golide.

3) Pheka i-millet: Ukulungiselela i-millet, yizisa amanzi okanye umhluzi ubilise kwibhodwe eliphakathi. Xa ulwelo luyabila, yongeza i-millet kunye netyuwa, uze unciphise ubushushu. Kangangemizuzu engama-20 ukuya kwengama-25, okanye de kube i-millet ithambile, gubungela imbiza ngesiciko kwaye uyiyeke ibile. Ungavavanya ukulunga kwezinye iinkozo ngokuzingcamla.

4) Fluff kwaye uphumle: Emva kokuba i-millet igqibile ukupheka, susa imbiza emlilweni kwaye uyishiye igqunywe malunga nemizuzu emihlanu. Oku kwenza ukuba i-millet ikwazi ukufunxa naluphi na ulwelo olunokuba lusekho kwaye lube fluffier.

5) Khonza: Ukukhonza, yahlula iinkozo ze-millet ngefoloko. I-Millet ingasetyenziswa njengesiseko okanye njengesitya esisecaleni esifana nerayisi okanye i-couscous, okanye isetyenziswe njengesiseko sesaladi, isityu, okanye i-stir-fries.

Ukuqukumbela

Iinkozo zokutya ezifana ne-millet zinika uluhlu olumangalisayo lweenzuzo zempilo. Ngokuchaseneyo nokulinywa kwerayisi nengqolowa, ukulima amabele lugcineke ngokumangalisayo. Iingenelo zokutya okuziinkozo emizimbeni yethu ziquka ukhuseleko oluphuculweyo, uthintelo lwezifo, kunye nokuncipha kobunzima bomzimba. IiMillet zikwathatha ixesha elide ukuba umzimba wetyiswe, nto leyo esigcina sigcwele ixesha elide.

Zininzi iindlela zokufaka i-millet kwisidlo sakho. Le ngqolowa yokutya inezicelo ezininzi zokupheka kwii-cuisines ezahlukeneyo. Ingasetyenziswa endaweni yezinye iicereal ukwenza isidudu okanye ukongeza kwiikomityi. Ke bandakanya le superfood kwisidlo sakho rhoqo kwaye ubukele utshintsho olulungileyo olulwenzayo ebomini bakho.