Yintoni imalethi?

Imbewu ehlelwa njengengqolowa epheleleyo, i-millet isoloko ifumaneka kwimbewu yeentaka. Kodwa ngokuqinisekileyo ayenzelwanga iintaka kuphela. Le cereal yendalo ye-gluten-free igcwele iiminerali-ezifana ipotassium kwaye i-magnesium-kwaye ipakisha i-punch eneprotheyini eninzi ngokukhonza. Ngencasa yombona ethambileyo epheka ngokufanayo nerayisi okanye iquinoa, i-millet idibanisa kakuhle kwiisaladi, njengesitya esisecaleni, njengepapa yesidlo sakusasa, okanye nakwi. izonka kunye namaqebengwana. Ukongeza incasa enzulu ekutyeni kwakho, unokuthambisa i-millet ngaphambi kokupheka ukuze ukhuphe amanqaku ayo amaninzi okanye asemhlabeni. Qhubeka ufunda ukuze ufunde ngakumbi malunga nokuba yintoni i-millet, iinyani zesondlo kunye neenzuzo, kunye nendlela yokutya okuziinkozo okunempilo.

Iinyaniso zesondlo se Millet

Le ngqolowa encinci epheleleyo inika i-punch yezondlo ezinamandla.

"I-Millet i-starchy, i-gluten-free grain egcwele iivithamini kunye neeminerali ezifana ne-calcium, i-phosphorus, ne-magnesium," kusho uSamantha Murdoch, i-RDN, i-dietitian nutritionist ebhalisiweyo kwisibhedlele saseLenox Hill kwisixeko saseNew York. Ezo zondlo "zonke zinendima ebalulekileyo kwimpilo yamathambo, kunye nokusebenza kwemithambo-luvo kunye nezihlunu."

Nantsi into oza kuyifumana kwikomityi enye (i-174 grams) ehambisa i-millet ephekiweyo.

Iikhalori: 207

Iprotheyini: 6.1 g (12 ekhulwini lexabiso leMihla)

Ifayibha: 2.3 g (9 ekhulwini DV)

Amafutha: 1.7 g

Iicarbohydrates: 41.2 g (14 ekhulwini DV)

Ikhalsiyam: 5.2 mg (1 ekhulwini DV)

Iayini: 1.1 mg (6 ekhulwini DV)

Niacin: 2.31 mg (12 ekhulwini DV)

I-Magnesium: 76.6 mg (19 ekhulwini DV)

Iphosphorus: 174 mg (17 ekhulwini DV)

Potassium: 108 mg (3 ekhulwini DV)

Ingqolowa engenagluten-free epakishwe ngeprotheyini

Ukuba i-millet ayiyonxalenye yesiqhelo yokutya kwakho, unokufuna ukuphinda ucinge ngoku. Olu nkozo lukhangeleka ngathi yimbewu lunentaphane protein-6 grams ngokukhonza-plus, eninzi fiber, kunye imagnesium. Ikwayeyona ndlela intle ye-gluten-free kubantu abanesifo se-celiac okanye nabani na ofuna ukunciphisa ukutya kwabo kwe-gluten.

Inxalenye engcono? I-Millet kulula ukuyifaka ekutyeni kwakho kuba iyaguquguquka. Unokusitya njengesidudu sakusasa, usisele njengesiselo esivundisiweyo, usisebenzise endaweni yerayisi, okanye usigalele kwiisaladi. Unokude usebenzise umgubo we-millet yokubhaka. Zama oku iresiphi ye-millet wonke umntu unyanzelekile ukuba athande.

Imvelaphi ye millet

I-Millet yicereal encinci yengqolowa eluhlobo lwengca kwaye iyinxalenye yosapho lwePoaceae. Isityalo semveli kwimimandla emininzi yaseAsia naseAfrika, kukutya okusisiseko kwiinkcubeko ezininzi. Idla ngokuvundiswa okanye kwenziwe isiselo. Ngaphezu kwesinye kwisithathu sabemi behlabathi baxhomekeke kuko konke oku.

I-Millet ayithandwa kuphela ngenxa yesondlo sayo, kodwa nangenxa yokuba ingakhula kwindawo eshushu, eyomileyo, kunye nemozulu ecela umngeni.

Xiaomi 2.5kg

Iindidi

Kukho iindidi ezininzi ze millet ezilinywa ukuba zityiwe ngabantu kunye nemfuyo. IPearl millet ikhuliswa kakhulu eIndiya nakwindawo ezithile zase Afrika. Yenye yezona millet zilinywayo, isenza kube lula ukufumaneka kwiishelufu zegrosari. IPearl millet inombala, ukusuka kumhlophe kunye notyheli ukuya kungwevu kunye nomdaka.

I-Millet ihlelwa ngokweendidi ezimbini ezahlukeneyo: I-millet enkulu edla ngokukhula, ethandwa kakhulu, kunye ne-millet mincinci encinci. Iindidi eziphambili ze millet ziquka iminwe yeminwe, i-millet ye-foxtail, i-pearl millet, kunye ne-proso millet. Ngokophononongo kwi Ukuqhubela phambili kuPhando lokuTya kunye neSondlo, umnwe millet has the Ubuninzi be-calcium kunye ne-potassium xa kuthelekiswa nezinye iindidi ze millet.

(Nantsi ingcebiso malunga nokusebenzisa umgubo wemillet wokubhaka okungenagluten.)

Iintlobo ze Millet ziyohluka ngombala, ubukhulu, kunye nalapho zikhule khona. Kwaye zonke zinemigangatho eyahlukeneyo yezondlo.

Inzuzo yempilo ye-millet

Amino acids

I-Millet yenye yeenkozo ezimbalwa ezinomthamo weprotheyini ephezulu ngexesha lokutya, iyenza ilungele abatya imifuno, i vegan, okanye izidlo ezisekelwe kwizityalo. “IMillet yohlukile njengoko ibonelela ngakumbi ii-amino acids ezibalulekileyo xa kuthelekiswa nokutya okuziinkozo okuninzi, utshilo u-Allison Gregg, i-RDN, ingcali yezondlo ebhalisiweyo e-Jacksonville, eFlorida. "Ii-amino acids zisebenza njengeebhloko zokwakha zeprotheni."

Iphezulu kwi-antioxidants

Ii-Antioxidants ziimolekyuli ezilwa neeradicals zamahhala. Iiradicals zasimahla zinokubangela ingozi emzimbeni ukuba amanqanaba aphezulu kakhulu. "Umonakalo omkhulu wamahhala unegalelo kwi-etiology yeengxaki zempilo ezingapheliyo, ezifana nezifo zentliziyo kunye nezifo ezivuthayo," kusho uGregg.

I-Millet iphezulu kwi-asidi ye-ferulic kunye ne-catechin, iikhompawundi ze-phenolic ezisebenza njenge-antioxidants. Iinkozo "umxholo otyebileyo we-antioxidant unceda ukukhusela umzimba kuxinzelelo lwe-oxidative oluvela kwi-radicals yasimahla," utshilo uKristin Gillespie, RD, ugqirha obhalisiweyo wezokutya kunye nenkxaso yesondlo eqinisekisiweyo eseVirginia Beach, eVirginia. "Oku ke, kunceda ukunciphisa umngcipheko wezigulo ezingapheliyo, kubandakanya nesifo sentliziyo kunye neentlobo ezithile zomhlaza."

Umbala weenkozo nawo wenza umahluko. UGregg uthi: “Okukhona umbala we-millet usiba mnyama, onjengomnwe kunye neproso [iintlobo ngeentlobo], kokukhona uphezulu amandla okulwa ne-antioxidant.

I-Millet inokunceda ukunciphisa amanqanaba eswekile yegazi

Ifayibha ibalulekile kumzimba osempilweni ngenxa yezizathu ezahlukeneyo, kuquka ukunceda umjelo wakho wokugaya ukutya ngeebhaktheriya ezilungileyo kunye nokunceda ukuhamba kwamathumbu. I Millet inokunyibilika kunye nokunganyibilikiyo ifayibha. “Ifiber etyebileyo yeMillet kunye ne-non-starchy polysaccharides inceda ukulawula amanqanaba eswekile yegazi,” utshilo uGregg. "I-glycemic index yayo ephantsi inceda ukuphepha iswekile yegazi."

Iimeko ezinokuthi zincede ukulawula okanye ukunciphisa

Uncedo lwesondlo lwe millet lunokunceda ukuthomalalisa ezinye iimeko zempilo.

“Olu nkozo, kunye nezinye iinkozo ezipheleleyo, kunokunceda ukunciphisa amanqanaba akho e-cholesterol,” uyacacisa uMurdoch. "I-Millet nayo inokudlala indima ekunciphiseni amanqanaba e-triglyceride," wongeza uGregg.

I-millet ayincedi kuphela ekunciphiseni i-cholesterol, kodwa "i-antioxidant ecebileyo kunye ne-fiber content ye-millet inceda ukukhusela kwiimeko ezingapheliyo, kuquka nesifo senhliziyo kunye neentlobo ezithile zomhlaza," kusho uGillespie.

Inketho engenaGluten kwabo banesifo se-celiac

I-Millet yicereal engenagluten ngokwendalo, iyenza ilungele nabani na ufuna ukunciphisa umthamo wegluten badla okanye abo banesifo se-celiac. Nangona i-gluten-free whole grain, u-Gregg uthi "ufanele ujonge ileyibhile xa uthenga i-millet ukuqinisekisa ukuba ayinagluten kwaye ayingcoliswanga ngezithako ezine-gluten."

Imingcipheko okanye iziphumo ebezingalindelekanga

Nangona i-millet ineenzuzo ezininzi zempilo, kubalulekile ukwazi ukuba ine-antinutrients. Ezo zikhompawundi ezivala okanye ezinciphisa amandla omzimba okufunxa izondlo.

Kukho iintlobo ezahlukeneyo ze-antinutrients kwaye "i-millet iqulethe ezininzi, kuquka i-tannins, i-phytates, i-polyphenols, i-trypsin inhibitors, kunye ne-fiber," kusho uGillespie. UGillespie uthi: "I-antinutrients zizinto eziphuma kwizityalo ezinciphisa i-bioavailability-kwaye, ngoko ke, amandla okufunxa-kwizondlo ezithile.

Zininzi izondlo kunye neeminerali ezinokuphenjelelwa yi-antinutrients. "Nangona ezi zixhobo ze-antinutrients zidlala indima kwi-calcium, i-iron, i-zinc, kunye ne-magnesium absorption, kukho izinto ezahlukeneyo ezinokuchaphazela inani lokufunxa," kusho uMurdoch.

Kunokubakho iziphumo ebezingalindelekanga ezingathandekiyo, ngakumbi ukuba utya i-millet kakhulu. "Ukutya i-millet eninzi kunokukhokelela ekubeni isisu sibuhlungu, ukuqunjelwa, kunye ukuqhina,” utshilo uGregg.

Abanye abantu kunokufuneka bathathele ingqalelo ngakumbi indlela abayisebenzisa ngayo i-millet. “Kukho abantu abambalwa ekufuneka bebeke iliso kwindlela abayithatha ngayo kwaye bangagqithisi i-millet,” utshilo uMurdoch. Ukuba unayo, okanye usemngciphekweni we-osteoporosis okanye i-iron deficiency anemia, ngokomzekelo, "kunokuba luncedo ukuba ne-iron ephezulu okanye ukutya okucebile nge-calcium ngaphambi okanye emva kokutya i-millet ukuze umlinganiselo ogcweleyo wesondlo ufunxeke kakuhle."

Enye malunga nekhompawundi i-goitrogenic polyphenols, enokuthi ichaphazele i-thyroid kwaye ibangele i-goiter. I-Goiter kukwandiswa kwe idlala lengqula. "Ukuba unengxaki ye-thyroid, unokufuna ukunciphisa ukutya kwakho njengoko i-millet iqulethe ixabiso elincinci le-goitrogen, elinokuphazamisa umsebenzi we-thyroid," kusho uGregg.

Indlela yokutya i-millet

I-Millet inencasa yombona ephakathi kwaye ingasetyenziswa kubuninzi bezitya. Ukupheka i-millet kuyafana nokwenza irayisi: Landela umlinganiselo we-2-cups-water-to-1-cup-grain. Kuthatha malunga nemizuzu engama-20, okwenza kube sisidlo esikhawulezayo nesilula ukusilungiselela. Ukuba ufuna ukukhupha ngaphezulu kwencasa ye-nutty, unokuthambisa i-millet ngeoli encinci epanini ngaphambi kokupheka.

Mna ngokwam ndiyakuthanda ukubeka imifuno egcadiweyo kunye neprotheyini ngaphezulu kwe-millet ukuze ndifumane ifayibha eyongezelelweyo kwisidlo sam, utshilo uMurdoch.

Ungathenga i-millet ngeendlela ezahlukeneyo, kubandakanywa ukutya okuziinkozo, i-millet grits, i-puffed, kunye nomgubo.

“Abantu kufuneka baqwalasele ukongeza i-millet ekutyeni kwabo kuba lukhetho olongezelelweyo olusempilweni, olulula ukwenza, kwaye luyafikeleleka,” utshilo uGregg. I-Millet inokudityaniswa kwizinto ezibhakiweyo, ezinjengeeqebengwana, izonka, kunye namaqebengwana, kwaye isetyenziswe njengento yokutyebisa iisuphu.

"Inokuphekwa kwaye ityiwe njengesidlo sakusasa ngokufana ne-oatmeal, iphekwe kwaye isetyenziswe njengesitya esisecaleni, iphoswe kwisaladi yakho, okanye yongezwe kwi-smoothies okanye kwiprotein shakes," kusho uGillespie.