Uninzi lweengcali zempilo zisicebisa ukuba siqalise usuku lwethu ngesidlo sakusasa esinesondlo. Phantse sixhomekeke kwizinto ezityiwayo ezifana nengqolowa okanye irayisi njengesiriyeli sakusasa. Kodwa iprofayile yezondlo zemililiti zityebile kangangokuba zinokunyusa ukhetho olusempilweni kwisidlo sakho sakusasa. Ayipheleli nje kwisidlo sakusasa, kodwa zibonakalisa amandla okuba zizithako ezingundoqo zokutya. Ngaphambi kokuthandwa okukhulu kwengqolowa nerayisi, iimilithi zaziyeyona nto iphambili ekutyeni kwethu. Kodwa lula, amaqhinga okuthengisa, kunye nokungcamla kubambe isikhundla sabo sesithsaba, kwaye ingqolowa kunye nerayisi zaba ngamagama asekhaya kwiinkozo ezisisiseko. Kodwa kule minyaka yakutsha nje, iimillet zibuyela kwindawo yazo njengoko uninzi lwethu lufunde izibonelelo zemillet kakuhle kwaye bezibandakanya kukutya kwethu kwemihla ngemihla. Ukuba ukwelinye icala kwaye useza kuqalisa, funda izizathu ezi-5 eziphezulu zokuba kutheni ungalindeli ukuzifaka kwitshathi yakho yokutya yemihla ngemihla!

Yintoni iiMillet?

Iimilithi zizityalo zecereal ezinembewu encinci, ezizezosapho lwengca lwePoaceae. IAfrika kunye namazwekazi aseAsia ngabona bavelisi abakhulu beentlobo ngeentlobo ze millet. Bafumene udumo namhlanje ngenxa yento yabo ekulula ukwetyisa. Uninzi lweengcali zezokutya zicebisa ukuba kusetyenziswe i-millet njengenye yeesiriyeli zesidlo sakusasa ukuze ube nesiqalo esivuselelweyo kwimini. Iimillet ezininzi zinokusinda ngexesha lemozulu embi kunye neemeko zomhlaba, ngoko ke zidibanisa iindleko ezincinci kumafama. Jonga, indlela izibonelelo ze millet ezingaphelelanga nje kwimpilo kodwa zinoqoqosho! IiMillet zinokukhula kakuhle nakwimimandla eyomileyo kunye nomhlaba onokuchuma okuncinci. Yiyo loo nto zikwabizwa ngokuba zizivuno zemozulu-smart.

Zeziphi iiMillet ezidume kakhulu?

Kukho ngaphezu kwe 20 iindidi ze millet kodwa zimbalwa kuzo ezisetyenziswa kakhulu. Zonke zipakishwe zithwele izondlo kunye nezinto ezibalulekileyo ezisempilweni. Ngokusekelwe kwincasa yazo, ukufumaneka, kunye nokuqondwa kwazo, udumo lwemillet lwaluphenjelelwe kwabambalwa kubo. Nazi ezinye zemillet ezityiwa kwihlabathi liphela:

Xiaomi 2.5kg

Zeziphi izizathu ezi-5 eziphezulu zokutya iMillet yonke imihla?

IiMillet zidibanisa iprofayili enesondlo kwaye iphakamisa izizathu ezininzi zokuzibandakanya kwisidlo semihla ngemihla. Ukudwelisa, sikhankanya apha ezi-5 eziphezulu kuzo:

1. Ukwetyisa okulula

Uninzi lwethu luthwaxwa kukuqhinwa, ukudumba, kunye neengxaki ezinxulumene nokwetyisa ngenxa yendlela esiphila ngayo. Ukuba ubala izibonelelo zempilo zemillet, ke ukuphuculwa kokugaya ukutya kuza kwindawo ephezulu. Oku kungenxa yokuba iimillet zithathwa njengendlu yamandla kwiifayibha zokutya, ezinyibilikayo nezinganyibilikiyo. Umxholo wefiber ongenakunyibilika, owaziwa ngokuba yi-prebiotic, unceda iibhaktheriya ezilungileyo kwindlela yokugaya umntu. Inokuba negalelo ekongezeni isambuku kwisitulo kwaye ulahle imiba emininzi yokwetyisa efana ne-cramping, flatulence, kunye nokusebenza rhoqo kwamathumbu.

2. Uncedo kuLawulo lobunzima

Benza i-millet iqabane lakho lokutya ukuba ukhwele uhambo lokunciphisa umzimba. Ngaba uyazibuza? IiMillet zityetyiswe ngefiber kunye neekhompawundi zebioactive ezikhokelela ekubeni sihlale sigcwele ixesha elide. Le mvakalelo yokuzala ixesha elide inokubetha iminqweno yaphakathi kwexesha kunye nokutya okunokuthi kubangele ukuthungatha ubunzima obongezelelweyo. Kwakhona, ukutya kwe-millet okuphantsi ngokwendalo kwiikhalori kunye ne-gluten-free, kubenza ukuba ibe yeyona nto ifanelekileyo yokutya okunempilo yokunciphisa umzimba. Iiprotheyini kwi-millet ziphakamisa ukhetho olusempilweni lwesidlo sakusasa olunokukhokelela ekuqokeleleni okuncinci kwamafutha, ukomeleza usuku lwakho, kunye nokuphucula umgudu wakho wokugaya ukufezekisa amanani azinzileyo okwehla kobunzima.

3. Ugcina amaNqanaba eSwekile eGazi

Ukuphonononga iingenelo ezininzi zezempilo ze-millet, abantu abanengxaki yeswekile yegazi engalungelelananga banokucinga ukuba le millet ilungile kwisifo seswekile? Impendulo nguEwe, kunoko kukutya okufanelekileyo kubo! Iinkozo ezifana nengqolowa kunye nelayisi, ngenxa ye-index ephezulu ye-glycemic, zenza ingqolowa engafanelekanga ukusetyenziswa kwansuku zonke. Iimpawu ezine-fibre ephezulu kunye ne-GI ephantsi ye-millet zikhokelela ekugcineni amanqanaba eswekile yegazi ezinzileyo kwaye zithoba iimpawu zeswekile. IiMillet ezifana nepearl millet zaziwa kakhulu ngokunyusa uvakalelo lwe-insulin kunye nokuthoba amanqanaba e-triglycerides. Ngokudibeneyo, ii-millets ziba lukhetho olufanelekileyo lokulawula isifo seswekile.

4. Ngamana Ukulwa iiSeli zoMhlaza

Iprofayili yesondlo seMillet igubungela imicronutrients etyetyisiweyo njengemagnesium, iphosphorous, niacin, zinc, kunye neserotonin ezinceda ekuziseni isiphumo esipholileyo kwimo yakho. Iimillet ezininzi ezinje nge-bajra kunye ne-jawar zicetyiswa ikakhulu kukutya kwesigulana somhlaza ngenxa yegalelo lazo ekuthinteleni ukukhula kweeseli zomhlaza kwizicubu zomzimba womntu. Kwakhona, i-millets ngumthombo wamandla we-phytochemicals ebonisa imiphumo ye-antiproliferative kunye nokunciphisa ukubunjwa kunye nokuphuhliswa kweeseli zomhlaza kwikholoni, isifuba, kunye nesibindi ngaphandle kokubangela ingozi kwiiseli eziqhelekileyo.

5. Ilungile kwiMpilo ye-Cardiovascular

Ukusetyenziswa rhoqo kwe-millet kunciphisa kakhulu amanqanaba e-triglyceride emzimbeni. I-antioxidants efana ne-beta-glucans, i-flavonoids, i-tannins, i-anthocyanidins, kunye nabanye banegalelo elikhulu ekwenzeni igazi libe lincinci ukuze i-platelet clumping ithintelwe ngcono ukunciphisa umngcipheko we-sunstroke kunye ne-coronary artery disorder.

Ukutya kookhokho bethu bekunempilo kwaye kugcwele izondlo nangona bebengazi kakhulu malunga ne-quotient yezempilo, iifayibha zokutya, iikhalori, kunye nazo zonke iindlela zangoku zempilo. IiMillet zazidla ngokuthatha inxalenye enkulu yokutya kwabo kunye nezitya ezifana nepapa ye-millet, isonka se-millet sasisetyenziselwa ukugqiba ukutya kwabo. Masilandele indlela yookhokho bethu sivuselele impilo yethu. Khetha kuphela umgubo we millet okhuliswe ngokwasemzimbeni ovela kuthi ukuze udibanise isondlo se millet kukutya kwakho kwemihla ngemihla. Zomeleze ngoluhlu lwethu lweemveliso ze-millet kwaye uzihlaziye ngokufumana inzuzo engakholelekiyo ye-millet!