Yintoni iimilithi? Iintlobo zemillet, izibonelelo zabo zempilo kunye neendlela zokupheka ezinomdla

Yintoni iimilithi?
IMillet zizityalo eziziinkozo kunye nengca encinci yembewu, esetyenziswa kakhulu kumazwe aseAfrika naseAsia. Ukusukela kudala, ezi zityalo zincinci bezisetyenziselwa ukutyiwa ngabantu kunye nokutya kwezilwanyana. Ikakhulu ilinywa kwimimandla etshisayo yase-Afrika nase-Asiya, malunga ne-97 yepesenti yehlabathi jikelele yemveliso ye millet yenzeka kule mimandla.
Iinzuzo zempilo zamamililitha
Ukusukela ngeminyaka iimillet zaziqhele ukusetyenziselwa ukondla iintaka kunye nezilwanyana, de izibonelelo zezempilo ze-superfoods zaziwa kwihlabathi. Nangona kunjalo, kwiindawo ezahlukeneyo zaseIndiya, iimilili zazisetyenziselwa izitya ezahlukeneyo. Ngokukodwa, ngenxa yezondlo zabo ezityebileyo.

Ngapha koko, iIndiya yaziwa njengeyona nkunzi yesibini inkulu yeswekile kwihlabathi, kwaye oku kukhokelele ekunyukeni kwemfuno yeemilithi. Ngapha koko, ezi millet zasimahla zingadlala indima ebalulekileyo ekuthinteleni nasekuphiliseni imiba emininzi yezempilo. Ukutyetyiswa ngokulunga kwendalo, iimillet zingumthombo otyebileyo wefiber, iiminerali ezifana nemagnesium, iphosphorous, intsimbi, icalcium, i-zinc kunye nepotassium.

Ngokutsho kwengcali yezempilo kunye nesondlo uTapasya Mundhra, 'Iimilethi zinesondlo kakhulu kwaye zilungile empilweni kwaye zifuna amanzi amancinci kwaye zinokugcinwa iminyaka, njengoko ziphila ixesha elide. IiMillet zenza isidlo esisempilweni ngokugqibeleleyo. Enyanisweni, kudla ngokucetyiswa ukuba kulungiswe i-millet ngendlela ye-porridge kubantwana abakhulayo kunye nabantu abadala. Ngaphezu koko, i-millets ilayishwe isixa esiphezulu sesitashi kunye neeprotheni, ezinokuba luncedo, ukuba zongezwa kwisidlo semihla ngemihla.'

Wongeza ngelithi,' iimilili azikho sempilweni nje kuphela kodwa kwangaxeshanye zinencasa eyodwa, enokugxininisa incasa yencasa yaso nasiphi na isidlo. Ngeendlela ezintsha ezahlukeneyo zokupheka, iimillet ezifana ne ragi, jowar kunye ne bajra zisetyenziselwa ukulungisa amashwamshwam amaninzi kunye nezitya ezifana neRagi Idli, iMillet Khichidi, iApple Ragi Halwa (esempilweni yabantwana abasafundayo), iiRagi Cookies njl. .'
Ke, nantsi into ephantsi malunga nokuba ukongezwa kweemillet kukutya kwemihla ngemihla kunokunyusa njani umthamo wezempilo kwaye kugcine izifo zingekho kwaye kubonelele ngesondlo esaneleyo.

IiMillet zilungile kwizifo zentliziyo
Ezi zinkozo zincinci zingumthombo wamandla wesondlo, ezinceda ekuphuculeni impilo yentliziyo kwaye inokunciphisa ngokufanelekileyo ukuvinjelwa kwe-coronary. Ityetyiswe ngokulunga kwe-magnesium, enokunciphisa ngokufanelekileyo uxinzelelo lwegazi kunye nomngcipheko we-stroke kunye nokuhlaselwa yintliziyo.

Ngokukodwa, iimillet zinokunceda ekunciphiseni umngcipheko wezifo ezinjenge-atherosclerosis. Ityebile kwi potassium, iimillet zinokusebenza ngokufanelekileyo njenge-vasodilator. Ngaphezu koko, isityalo se-lignans kwi-millet sinokuguqulwa sibe yizilwanyana zezilwanyana, ezinokulwa nezifo ezingapheliyo ezifana nomhlaza kunye nezinye izifo ze-coronary.
Xiaomi 2.5kg

IiMillet ziyakwazi ukulawula izinga leswekile
IiMillet zingumthombo otyebileyo we-magnesium, enceda ekukhuthazeni inqanaba le-insulin, ngaloo ndlela inyusa ukusebenza kwe-glucose receptors emzimbeni, enceda ngakumbi ekugcineni ibhalansi enempilo yenqanaba leswekile emzimbeni.
Oku kunceda ekunciphiseni ithuba lesifo sikashukela sohlobo lwe-2. Ukuqhubela phambili ukulinganisela izinga leswekile unokongeza iimbewu zeflax, ibhotolo, irayisi ebomvu, irayisi emnyama.

IiMillet zikhuthaza ukwetyisa
Zityebile kwifiber, iimillet zenza ukutya okuziinkozo okusempilweni, okunokunceda ekugayweni kwaye kunokuphelisa imiba yamathumbu. Inceda kwiingxaki zesisu kwaye inokukhululeka kwezinye izifo ezinxulumene nesibindi kunye nezintso. Inokunceda nasekunciphiseni umngcipheko womhlaza wekoloni. Ukongeza isonka juice kunye iidiliya ezimnyama ekutyeni kwakho kwemihla ngemihla kunokuthintela umhlaza.

Inceda kwi-detoxification
I-Millets ilayishwe ngamacandelo afana ne-curcumin, i-ellagic acid, i-Quercetin kunye ne-catechins, enceda ngakumbi ekususeni ama-agent angaphandle kunye ne-radicals yamahhala kunye nokulinganisela ukuphendula kwe-enzymatic emzimbeni. Ezi zinokulikhupha ngokwemvelo igazi.
Iintlobo zeemilithi

IJowar (Izimba)
Amazimba aziwa njengeJowar eIndiya. Ngokwesithethe, ijowar yayisetyenziswa njengenkozo ukwenza izonka ezicaba/i rotis. Ityetyiswe ngokulunga kwe-iron, iprotein kunye nefayibha, ijowar inokunceda ekunciphiseni izinga le-cholesterol njengoko inecandelo elibizwa ngokuba yi-policosanols (inxalenye yewax yamazimba). Ilungile kubantu abanganyamezeliyo ingqolowa.

Ragi (Finger Millet)
I-Ragi isetyenziselwa indawo enempilo yerayisi kunye nengqolowa. I-Ragi ngokungathandabuzekiyo iyindawo yamandla yesondlo. Igcwele iprotheyini kunye ne-amino acids, le millet engenagluten ilungile kuphuhliso lobuchopho kubantwana abasakhulayo.

I-Foxtail millet
I-Foxtail millet ineswekile yegazi ephilileyo elinganisa iikhabhohayidrethi, kwaye ifumaneka kakhulu ngohlobo lwesemolina kunye nomgubo werayisi. Ubukho be-iron kunye ne-calcium kule millet kunceda ekomelezeni ukhuseleko.

I-Bajra (iPearl millet)
Le millet iyaziwa ngeenzuzo zayo zempilo ezingenasiphelo. Ipakishwe ngokulunga kwentsimbi, iprotheni, ifayibha, kunye neeminerali ezifana necalcium kunye nemagnesium; ukusetyenziswa kwemihla ngemihla okanye ukufakwa kwale millet kunokusebenza ngokumangalisayo.
Barnyard millet
Le millet exineneyo yezondlo inomxholo ophezulu wefiber, enokunceda ngempumelelo ekunciphiseni ubunzima. Ingumthombo ocebileyo we-calicum kunye ne-phosphorius, enceda ekwakheni amathambo kunye ne-caonsumption yayo yemihla ngemihla inceda ukulwa nezifo zamathambo.

Proso millet
Le millet inokunceda ngokufanelekileyo ukulinganisa izinga leswekile yegazi. Isalathiso sayo se-glycemic ephantsi yenze i-fad phakathi kwabalindi besisindo. EIndiya iye yaba kukutya kweentaka okuqhelekileyo.

I-millet encinci
Epakishwe ngokulunga kweevithamini ze-B, iiminerali ezifana ne-calcium, i-iron, i-zinc kunye ne-potassium, ii-millet ezincinci zinokubonelela ngezondlo ezibalulekileyo, ezinceda ngakumbi ekulahlekeni kobunzima. Yinxalenye yezitya ezininzi zemveli kumazantsi eIndiya. Ngaphezu kwayo nayiphi na into, umxholo wayo ophezulu wefayibha uwenza endaweni esempilweni yerayisi.
Nazi izinto ezintsha ezinomdla ezinemillet enempilo
U-Idli sesinye sesidlo sakusasa esithandwayo kumaIndiya aseMzantsi. Le iresiphi enempilo ijika kwi-idlis ekruqulayo kwaye inokwenza isidlo sakusasa esimnandi okanye i-snack.

Igwele Muffins
Uthini nge dessert esempilweni engayi kukushiya unetyala. Zama le muffin ye-ragi ekhaya kwaye wonge abantu obathandayo ngezakhono zakho zokupheka.
Le ladoo eyolisayo yinto efanelekileyo kubathandi abaswiti. Yenziwe ngobuhle be-jowar, le recipe ye-ladoo izama kakhulu.
Uyolo oluswiti kodwa olusempilweni. Oku kulula ukwenza isitya sinokulungiswa kunye nezinye izithako ezilula.