I-Millet ikhule e-Afrika, e-Indiya, nakuMzantsi-mpuma we-Asia kangangamawaka eminyaka, nto leyo eyenza ukuba ibe yenye yezona ngqolowa zindala zilinywayo ehlabathini. Yinxalenye ye Poaceae, okanye intsapho yengca, kodwa iprofayili yayo yesondlo ifana ngokusondeleyo namazimba kunye nezinye iisiriyeli. Iyelelene kwi Iimbotyi, lukhozo oluqinileyo olukwaziyo ukumelana nembalela kwaye luvuthwa ngokukhawuleza, kwaye lubonelela ngeenzuzo ezininzi zempilo. IZizwe eziManyeneyo zade zabalaselisa ukutya okuziinkozo kwakudala ngexabiso layo lezondlo ezikhuthaza impilo kunye nendima ekusekeni ukhuseleko lokutya kwihlabathi liphela.
I-Millet ayinagluten kwaye ingumthombo olungileyo wefiber, iprotheyini, kunye nezinto ezininzi ezibalulekileyo ezibalulekileyo. Ukubandakanya i-millet ekudleni okunokulinganisela kunokunceda ukukhusela impilo yentliziyo, ukukhuthaza amanqanaba e-cholesterol enempilo, kunye nenkxaso iinzame zokulawula ubunzima, phakathi kwezinye iinzuzo. Kweli nqaku, siza kucazulula iprofayili yesondlo se-millet, ukuhla kwayo kunye neenzuzo, kunye neendlela zokuyilungiselela.
Iindidi ezahlukeneyo zeMillet
I-Millet yenye yeenkozo ezindala emhlabeni. Namhlanje, sisityalo esisisiseko ebantwini nakwizilwanyana ngokufanayo. Ngenxa yesiqulatho sayo sezondlo, abaninzi ababhalisiweyo bezokutya bacebisa ukuba bongeze i-millet kwisondlo sakho sokutya. Kodwa ngeentlobo ezininzi onokukhetha kuzo, wazi njani ukuba yeyiphi i-millet eyona ilungileyo?
Njengako nakuphi na ukutya, zonke iindidi ze millet zinokungena kwisidlo esinesondlo esifanelekileyo xa sisetyenziswe ngengqondo. Uninzi lweemililitha zinexabiso elifanayo lesondlo, ngoko ke zinokuphelela kukhetho lomntu. Ngokuzama kunye nempazamo, ungafumana i-millet ehambelana neemfuno zakho kwaye eyanelisa i-tastebuds zakho.
Ingqolowa yamandulo iyahluka ngobukhulu kunye nombala phakathi kweentlobo. I-Millet yahlulahlulwe yaba ziindidi ezimbini eziphambili-ezinkulu kunye ezincinci ze-millet-ikunika indawo efanelekileyo yokuqala xa ukhetha i-millet efanelekileyo kuwe.
1. Iinkozo ezinkulu zeMillet
- Umnwe Millet, ekwabizwa ngokuba yi-ragi, iqhelekile ibemdaka kwaye ijikeleze i-1-2 millimeters (mm) ngobukhulu
- I-Foxtail Millet inokuba bomvu, mnyama, mhlophe, okanye tyheli ngombala, kwaye baqhele ukujikeleza 2-3 mm ngobukhulu
- Pearl Millet lolona hlobo luxhaphakileyo lwe millet. Idla ngokuba mhlophe, tyheli, ngwevu, okanye mfusa kwaye imalunga ne-3-5 mm ubude
- Proso Millet imalunga ne-3 mm ubude kwaye ihlala inemigca ehombisa ubude beenkozo. Isenokuba mdaka, tyheli, okanye mhlophe
2. Iinkozo zeMillet ezincinci
- Browntop Millet iqhele ukujikeleza i-4-5 mm ubude kunye ne-tan okanye imhlophe ngombala
- Fonio Millet yinkozo encinci, emhlophe okanye emhlophe, enamachokoza amnyama ngombala
- Ikhowudi Millet idla ngokuba mnyama ngombala, ikhule kumbala omnyama nomdaka omnyama. Zimalunga ne-3 mm ngobukhulu
- Barnyard Millet iza kwimithunzi engwevu namhlophe kwaye imalunga ne-3 mm ubude
- I-Millet encinci iqhelekile malunga ne-2-3 mm ngobukhulu kunye nezithunzi ezingwevu namhlophe ngombala
Iprofayile yeSondlo yeMillet
Ingqolowa ye millet yinkozo etyebileyo, engenagluten, egcwele iprotein, ifayibha enyibilikayo, kunye ne-assortment yemicronutrients. Njengezinye iinkozo eziziinkozo, zidibana kakuhle nokunye ukutya ukwenza isidlo esinesondlo okanye isitya esisecaleni.
I-1/2 yekomityi yokuhanjiswa kwe millet ephekiweyo ibonelela:1
- Iikhalori: 104
- Iprotheyini: 3 grams (g)
- Iicarbohydrates: 20.6g
- Amafutha: 0.87g
- Ifayibha: 1.1g
- Iswekile: 0.1g
- Iphosphorus: 87 milligrams (mg) (7% yexabiso lemihla ngemihla)2
- Folate: I-16.6 micrograms (mcg) (4% yexabiso lemihla ngemihla)2
- Potassium: 54mg (2% yexabiso lemihla ngemihla)2
- Ikhalsiyam: 2.6mg
- I-Magnesium: 38.3mg (9% yexabiso lemihla ngemihla)2
- Niacin: 0.67mg (4% yexabiso lemihla ngemihla)2
I-Millet ayinikelwa kuphela njengengqolowa epheleleyo-ikwafumaneka njengomgubo we-millet. Ukusebenzisa umgubo we millet endaweni yolunye uhlobo lomgubo kunokuphucula inkangeleko yesondlo iimpahla ezibhakiweyo.
I-1/2 yekomityi yomgubo we-millet ibonelela:3
- Iikhalori: 228
- Iprotheyini: 6.5g
- Iicarbohydrates: 44.7g
- Amafutha: 2.5g
- Ifayibha: 2.8g
- Iswekile: 1g
- Iphosphorus: 170mg (14% yexabiso lemihla ngemihla)2
- Folate: I-25mcg (i-6% yexabiso lemihla ngemihla)2
- Potassium: 134mg (3% yexabiso lemihla ngemihla)2
- Ikhalsiyam: 8.4mg
- I-Magnesium: 71mg (17% yexabiso lemihla ngemihla)2
- Niacin: 3.6mg (22% yexabiso lemihla ngemihla)2
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Xiaomi 2.5kg
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Uncedo lweMpilo kunye neZondlo lweMillet
Kukho isizathu sokuba i-millet isoloko ifumaneka kwiivenkile zokutya okunempilo-yinkozo enamandla exhasa impilo kumanqanaba amaninzi. Iqhayisa ngeprofayili yesondlo enomdla enceda iindlela ezininzi zempilo, kubandakanya amathumbu kunye nempilo yentliziyo.
Uncedo lwezempilo lwemillet lubandakanya:
- Ubuninzi beeAntioxidants: I-Millet igcwele i-tannins, i-phytates, kunye ne-phenols, enokunceda ukulwa noxinzelelo lwe-oxidative eyonakalisa iiseli kwaye inokuba negalelo kwiimeko zempilo ezingapheliyo ezifana nohlobo lwe-2 yeswekile kunye nesifo senhliziyo.
- Amandla okuLawula amaNqanaba eSwekile yegazi: IiMillet zamkelwa ngokubanzi njengezinomgangatho ophantsi isalathisi se-glycemic. Ngaloo ndlela, iinkozo ze-millet zinokunceda ukulawula iswekile yegazi kunye nokunciphisa umngcipheko wokuba nesifo seswekile4
- Iipropati ezinokuthi zehlise iKholesterol: Uphando lubonise ukuba ukutya i-millet kunokunciphisa i-hyperlipidemia kunye nokunyusa i-cholesterol ye-HDL, i-cholesterol enhle. Ngaloo ndlela, inokunciphisa umngcipheko wokukhula koxinzelelo lwegazi kunye nezinye izifo ezinxulumene ne-cardiovascular5
- Kuyafaneleka ukutya okungekho Gluten: Abo bafuna ukulandela ukutya okungekho gluten, njengabo baphila nesifo se-celiac, banokuyonwabela i-millet ngokukhuselekileyo. Zininzi iiresiphi zemillet ezibonelela ngeentlobo ngeentlobo zokutya okungenagluten. Ngaphezu koko, umgubo we-millet yenye i-gluten-free umgubo kunomgubo wengqolowa
- Ukuxhasa impilo yamathumbu: I-Millet ityebile kwii-prebiotics eziluncedo, ezikhuthaza ukukhula kweebhaktheriya eziluncedo kwi-gut microbiome, ukukhuthaza amathumbu aphilileyo. Ukongeza, i-millet ngumthombo olungileyo wefiber. Ukutya okwaneleyo kwefiber yemihla ngemihla kuxhasa ukuhamba kwamathumbu rhoqo, ukunciphisa umngcipheko wenkxalabo enxulumene nesisu.
Ukwehla okunokwenzeka kweMillet
Ngelixa ukhozo lwe-millet lubonelela ngeenzuzo ezininzi zempilo, lukwanalo neemeko ezinokuthi zibe phantsi—ngokuyintloko ezinxulumene nomxholo walo oqhubekayo. Iinkozo ze-Millet ziqulethe izondlo eziphazamisana nokufunxa komzimba wakho kwezinye izondlo, ezinokuthi zikhokelele kwiintsilelo ukuba azichazwanga. Nangona kunjalo, oku kunokubonakala kwahlukile kuzo zonke iindidi ze-millet.
- I-Antinutrients kwi-Millet Hinder Nutrient Absorption: I-Antinutrients, njenge-phytic acid, inokunciphisa amandla omzimba okufunxa izondlo ezithile ezifana ne-potassium, i-calcium, i-iron, i-zinc, ne-magnesium. Nangona kunjalo, abo batya ukutya okunokulinganisela abanako ukuqaphela esi siphumo kwizinga elikhulu
- Amanqanaba ahlukeneyo eAntinutrients kwiindidi ezahlukeneyo zeMillet: Ngokufanayo nezinye iinkozo, umxholo wezondlo uyahluka phakathi kweentlobo ze millet. Okufanayo kuya kumxholo wabo oqhubekayo. Ezinye iindidi ze millet ziqulathe amachiza alwa nesondlo, nto leyo eyenza kube nzima ukuqonda ngokupheleleyo ifuthe lazo ekufunxeni kwakho i-micronutrient.
- IPearl Millet Iqulathe iiPhytates: I-Phytates ibonelela ngezibonelelo zempilo kodwa inokuthintela ukufunxwa kweeminerali ezifunekayo ukugcina i-homeostasis emzimbeni.6
- I-Goitrogenic Polyphenols kwiPearl Millet edityaniswe neGoiter Risk: Iikhompawundi ze-polyphenol kwi-pearl millet zineziphumo ze-goitrogenic, ezinokuthi zibe negalelo ekwandisweni kwedlala lengqula.7
Iingcebiso zokuLungisa kunye nokupheka iMillet
IiMillet ziinkozo ezininzi ezinokwenza incasa, ukumila, kunye nesondlo sokutya okuhlukahlukeneyo. Ukhozo lwe millet luthengiswa lukrwada, lomisiwe, lukhukhuziwe, kwaye lucolwa njengomgubo, nto leyo ekunika ithuba elaneleyo lokuyidibanisa kwisidlo sakho esinesondlo. Ngokuqhelekileyo kulungiswe ngendlela efanayo ukuba uya kupheka iquinoa.
Ngaphambi kokupheka i-millet yakho, cinga ngokuyimanzisa ubusuku bonke ukunciphisa umxholo wayo oqhubekayo. Ukuntywila kuvumela i-antinutrients njenge-phytic acid ukuba iphume. Unokwenza ukugcoba i-millet epanini ngaphambi kokuba upheke ukuphucula incasa yayo ye-nutty.
Xa ilixesha lokupheka ibele yakho, galela iikomityi ezi-2 zamanzi ngekomityi nganye ye millet ekrwada. Yizisa umxube ukuba ubilise kwaye uvumele ukuba ubile malunga nemizuzu engama-20 okanye de ingqolowa ifunxe amanzi amaninzi. Susa imbiza ekushiseni, vula i-millet, kwaye uyivumele ukuba ihlale enye imizuzu eyi-15 ngelixa ithatha yonke i-liquid.
I-millet ephekiweyo inokongeza i-plethora yezondlo kwiitya ezininzi. Cinga ukongeza iskoto se millet kwisaladi ehlaziyayo, isidudu sakusasa, okanye isityu.
Funda indlela yokuPhucula iSondlo sakho kwaye ubeke iliso kumaNqanaba akho eGlycemic Index ngeNgcebiso yeeNgcali zeSignos.
Ukhozo lwe millet luye lwamelana novavanyo lwexesha. Sisityalo esomeleleyo esiqhubeka sinceda abantu kwihlabathi liphela ngeprofayili yaso etyebileyo yezondlo. Njengokutya okune-GI ephantsi, i-gluten-free, i-millet inokuba yongezwa kakuhle kwizidlo ezininzi zonyango. Abo bajonga amanqanaba eswekile yegazi, ukulawula ukunganyamezeli kwe-gluten, okanye ukukhuthaza impilo yabo engcono yentliziyo banokufumana inzuzo ehambelanayo xa besitya i-millet.
Ukutya okunesondlo kudlala indima ebalulekileyo kwimpilo jikelele, kodwa ukugcina umkhondo wefuthe lokutya kwakho kwinkqubo yakho kunokuba ngumngeni. Ukubeka iliso kwi-glucose eqhubekayo phucula impilo yakho kunye nokuxhasa ukutya okunempilo ngokugqamisa iimpawu ezithile zempilo-ukubonisa unxibelelwano phakathi kwento esiyidlayo kunye nendlela imizimba yethu esabela ngayo.