Top 12 Health Benefits of Millets

Ukuba u-millet unokucula, baya kucula ingoma ethi 'Lost in Time' nguCelldweller. 

Kwaye ayingomazwi nje ayenza ibe yi-ode egqibeleleyo kwi-millet yangaphambili kodwa ividiyo nayo apho idayinaso ihamba khona kwixesha elidlulileyo, langoku kunye nekamva. 

Ngoba? Kaloku, kwakukho ixesha apho iimililiti zazikhuliswa ngokubanzi njengokutya okusisiseko kwaye ziyinxalenye yenkcubeko yokutya yasekuhlaleni. 

Kodwa baphulukana nexesha. 

Zakuba zithenjwa ngokubonelela ngesondlo esiyimfuneko kunye neenzuzo zempilo, zaye zalityalwa kwaye zathengiswa ngeenkozo zokutya 'ezisulungekisiweyo' emva kweNguquko yoHlaza. 

E-Indiya, kukho iintlobo ezininzi ze-millet ezifana ne-Jowar, i-Bajra, i-Ragi, i-Foxtail millet, i-Porso millet, njl. 

Kodwa babuyile nge-bang kunye I-UN ibhengeza u-2023 njengoNyaka weHlabathi weMillet kwaye balungele ukulawula ikamva. 

Ziziphi iintlobo ezahlukeneyo zeeMillet

I-Sorghum Millet

Pearl Millet

I-Foxtail Millet

Umnwe Millet

Fonio Millet

Brown top Millet

IiMillet ezincinci

Buckwheat Millet

Amaranth Millet

Kodo Millets

Namhlanje, siza kuzama ukubuyisela i-millet ekhitshini lakho. Siza kukuxelela izibonelelo ezifihlwe ngaphakathi kwezi zityalo zinembewu encinci yembewu ezazithandwa kakhulu zizizukulwana zethu zangaphambili. 

Ziziphi iingenelo ze millet?

Ngaphandle kokufikeleleka kakhulu, i-millet ineenzuzo ezininzi zempilo kunye nokusingqongileyo ezenza ukuba ibe yongezwa ngokugqibeleleyo ekutyeni kwakho kwemihla ngemihla. Masizijonge nganye nganye.  

1. IiMillet zixhasa ukugaya 

IiMillet zixhasa inkqubo yakho yokwetyisa ngeendlela ezininzi 

1. Iphezulu kwifiber: IiMillet zingumthombo otyebileyo wazo zombini ifayibha enyibilikayo nenganyibilikiyo, ekhuthaza ukwetyisa okunempilo kwaye inqanda ukuqhina.
2. Ulawula ukuhamba kwamathumbu: Isiqulatho sefayibha ephezulu kwimillet inceda ukulawula ukuhamba kwamathumbu kunye nokuthintela ukuphazamiseka kokutya okufana nesifo se-bowel syndrome.
3. Iyanyusa impilo yamathumbu: Ifiber kwimillet isebenza njenge-prebiotic, ikhuthaza ukukhula kweebhaktheriya ezilungileyo emathunjini kunye nokuphucula impilo yonke yamathumbu.
4. Yehlisa ukudumba: IiMillet ziqulethe iikhompawundi ezichasayo ezinciphisa ukudumba emathunjini kwaye zithintele ukuphazamiseka kokutya okufana nezilonda kunye nokudumba.
5. Yenza kube lula ukwetyisa: IiMillet zilula ukwetyiswa kwaye azibangeli ukungonwabi kokwetyisa njengokuqunjelwa, igesi, kunye nokukrazula, okuhlala kunxulunyaniswa neenkozo ezinegluten.

Ukufaka i-millet ekutyeni kwakho kunokunceda ukuxhasa ukwetyisa okunempilo ngokubonelela ngefayibha ebalulekileyo, ukukhuthaza impilo yamathumbu, ukunciphisa ukudumba, kunye nokwenza lula inkqubo yokwetyisa.

2. IiMillet zixhasa uhambo lwakho lokulahleka kobunzima

IMillet inesalathiso esisezantsi se-glycemic esinciphisa umngcipheko wokufumana ubunzima. Isalathiso se-glycemic yinkqubo yokulinganisa ukutya okuqulethe i-carbohydrates kunye nokuba umzimba wethu ubathatha ngokukhawuleza kangakanani. Ukuba phantsi kwesikali se-glycemic kwenza ukuba ilungele abantu abazama ukunciphisa umzimba. Ifiber ekwimillet ikhuthaza ukuziva ugcwele kwaye ikunceda ukuba unciphise ukuthathwa kwekhalori yakho iyonke.

IiMillet nazo zineekhalori eziphantsi, kwaye zikunika amandla azinzileyo, ukunciphisa ukubakho kwakho, ukutya kakhulu kunye nokutya ukutya okungenampilo.

3. Zityebile kwizondlo 

I-Millet inezondlo-zityebi ngenxa yokuba iqulethe i-concentration ephezulu yeevithamini ezibalulekileyo, iiminerali, kunye ne-antioxidants. Ezinye izondlo eziphambili ezifunyenwe kwimillet ziquka:

1. Izimbiwa: IiMillet ziphezulu kwiiminerali ezibalulekileyo ezifana ne-magnesium, i-phosphorus, kunye ne-potassium, ekhuthaza amathambo aqinileyo, impilo yentliziyo, kunye nokusebenza kakuhle kwe-nerve kunye nemisipha.
2. Iivithamini: IiMillet ziyimithombo emihle ye-vitamin B-complex, kuquka i-thiamine, i-niacin, kunye ne-folate, exhasa ukuveliswa kwamandla kunye nempilo yonke.
3. Iprotheni: IiMillet zilungile umthombo weprotheyini esekwe kwisityalo, eyimfuneko ekwakheni nasekulungiseni izicubu, kunye nokugcina ubunzima bemisipha.

4. IiMillet zikhuthaza impilo yentliziyo 

Kuphononongo olukhokelwa yi Iziko loPhando ngeziTyalo lwaMazwe ngaMazwe leeTropiki eziSemi-Aid (ICRISAT), kwafunyaniswa ukuba ukutya i-millet kunciphisa i-cholesterol nge-8%. 

Uphononongo luye lwabonisa ukuba i-low-density lipoprotein cholesterol okanye i-cholesterol embi njengoko siyazi, yehla nge-10%. 

IiMillet ziphezulu kwiiminerali ezibalulekileyo njenge-magnesium, eyimfuneko ekugcineni impilo yentliziyo kunye nokulawula uxinzelelo lwegazi. IMillet ngumthombo otyebileyo wazo zombini ifayibha enyibilikayo nenganyibilikiyo, enceda ukuthoba amanqanaba echolesterol kwaye yehlise umngcipheko wesifo sentliziyo. 

5. Inceda ukulawula iswekile yegazi

Uphando luye lwakungqina oko ukutya i-millet kunceda ekunciphiseni iswekile yegazi amanqanaba nge 12-15%. Xa kuthelekiswa neenkozo zayo zangoku njengengqolowa, umbona, nerayisi; iimilithi zinenqaku leGlycemic Index elisezantsi nje 52.7. Oku kuthetha ukuba i-millet ifunxeka kancinane egazini, ithintela ukunyuka okukhawulezileyo kumanqanaba eswekile yegazi. Inokwehlisa iswekile esegazini kwaye ikuncede unciphise iswekile yakho ukuya kwinqanaba le-pre-diabetic ukusuka kwinqanaba lesifo seswekile.

6. IiMillet zizityebi kwi-antioxidants 

Iimilithi zi umthombo olungileyo we-antioxidants. Ii-Antioxidants ziikhompawundi ezinceda ukukhusela umzimba kumonakalo ovela kwiiradicals zasimahla. Ezi radicals zamahhala zinokubangela uxinzelelo lwe-oxidative, zibe negalelo kwizifo ezingapheliyo kwaye zibangele ukuguga kwangaphambili. Ezinye ze-antioxidants ezifumaneka kwiimillet ziquka i-polyphenols, i-flavonoids, kunye ne-carotenoids.

7. Ixhasa impilo yamathambo

 IiMillet zinjalo zizityebi kwiiminerali ezifana ne-calcium, i-iron, i-magnesium, i-manganese, i-zinc, i-copper, i-potassium kunye ne-phosphorus, ekhuthaza amathambo aqinileyo. Enye yeentlobo zemillet, iFinger millet okanye iRagi, iqulethe i-calcium ephindwe ka-5-30 kunezinye iinkozo zokutya ezibaluleke kakhulu kwimpilo yamathambo. 

8. IiMillet azinagluten 

I-Gluten luhlobo lweprotheyini efumaneka ngqolowa, ibhali, kunye nabantu abanokunyamezela kwe-gluten kufuneka baphephe ezi ngqolowa. IiMillet, azizalani nezi nkozo kwaye aziqulathanga gluten, nto leyo ezenza zibe lukhetho olukhuselekileyo nolufanelekileyo kubantu abanesifo seceliac okanye ukunganyamezeli igluten.

Ukuba awunyamezeli i-gluten kwaye uqhubeka nokutya ukutya okune-glutenous, unokufumana iinkxalabo ezininzi zokugaya kwaye uphinde ufumane ubunzima. 

9. Ukwandisa amandla kunye nokugoma 

Ukuba zizityebi kwizondlo njenge-Vitamin B1 kunye neeminerali ezifana ne-iron kunye ne-magnesium, i-millets yomeleza amandla ethu omzimba kwaye inika amandla emzimbeni wokulwa nezifo. Ngumthombo omkhulu wamandla wokuhlala usebenza imini yonke. 

IMillet iphucula imetabolism yomzimba wethu, inyusa ukukhula kweebhaktheriya ezilungileyo emathunjini nto leyo inceda umzimba wethu ukulwa nezifo ezifumaneka kukutya kunye nosulelo oluqhelekileyo. 

10. Ixhasa impilo yolusu 

Ukuba kukho into oyaziyo ngokhathalelo lwesikhumba kufuneka ukuba uvile ngayo niacin. INiacin yaziwa njenge niacinamide kwaye ifumaneka kwiimveliso ezininzi zokhathalelo lolusu. Isebenza kwimibimbi, iphatha amaqhakuva, yenza ulusu lube nethoni, kwaye ithambisa ulusu. 

Ngelixa ezi yayizizo zonke izibonelelo zempilo ezinikezelwa ngamamililitha, kukho ezinye izibonelelo ezingakumbi, ezi zikhozo zizisa emhlabeni. 

11. Umthombo wesondlo esizinzileyo 

Ngokutsho kwe KUNYE, iimililiti zinganceda ukusombulula umceli mngeni we-agrifood wehlabathi yokondla abemi abasoloko bekhula njengoko benezondlo kwaye befikeleleka. Inokuphelisa indlala ehlabathini, isebenze njengomthombo wengeniso kumafama amancinane, ifikelele uphuhliso oluzinzileyo, ikhuthaze ukuhlukahluka kwezinto eziphilayo kwaye ikwazi ukuziqhelanisa nemozulu eguqukayo. 

12. Iyahambelana nokusingqongileyo 

IiMillet zifuna amanzi angaphantsi ngama-70% ukuze zikhule xa kuthelekiswa nerayisi kwaye uthathe isiqingatha sexesha lokukhula xa uthelekisa nengqolowa. Ikwafuna ama-40% amandla angaphantsi ukuze kuqhutywe. Zizityalo ezomeleleyo kwaye ziyakwazi ukumelana neemeko zemozulu ezimandundu ngakumbi ubushushu. 

Ukufaka i-millet kwisidlo sakho yindlela elula kwaye enencasa yokukhuthaza impilo entle kunye nokuphila kakuhle. Zininzi iindlela onokuthi ubandakanye ngazo le superfood kwisidlo sakho semihla ngemihla. Eyona nto ilula kukongeza umgubo we-millet kumgubo wakho wesiqhelo kwaye wonwabele izibonelelo zolu cezo lunesondlo. 

Ayinagluten, inceda ekunciphiseni nasekulawuleni ubunzima, ibonelela ngeenzuzo ezininzi zempilo kwaye ixhaswa yiZizwe eziManyeneyo ngendima yayo ebalulekileyo kwinkqubo yokutya. Ukuba oku akufuni ukukhwaza kwi-millet, kuya kwenza ntoni? 

Ngaba ujonge indlela efanelekileyo yokongeza i-millet kwisidlo sakho ngaphandle kokuncama ii-chapati zakho ozithandayo kunye needosas? Zama i Multi-Millet mix namhlanje. Fumana amandla e-5 millet kwi-bite nganye ngaphandle kokubeka nayiphi na inzame eyongezelelweyo. Yongeza nje ikomityi enye yalo mxube kwiikomityi ezi-3 zomgubo wakho we-chapati (i-atta) okanye i-dosa batter kwaye upheke ngendlela oqhele ukwenza ngayo. I-chapati yakho etyebileyo ngezondlo kunye nedosa zikulungele ukunikwa!