Yintoni iMillet?

Milethi yi uhlobo lwecereal leyo yinxalenye yosapho lwengca iPoaceae. Le ngqolowa incinci ingqukuva ikhuliswa eIndiya naseNigeria, ngakumbi eAsia naseAfrika. Kanye njengerayisi emdaka kunye nequinoa, ukutya kwe-millet kunokuphekwa ukucolwa lula.

Kukho iintlobo ezininzi zeemillet. Nangona kunjalo, ezona ntlobo zixhaphakileyo ziquka iFinger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet kunye neSorghum Millet.. I-Millet ilayishwe ngexabiso lesondlo kwaye yiyo loo nto uninzi lweengcali zokutya kunye noogqirha beyincoma njengenye ye Isidlo sakusasa ekufuneka uyifake kwisidlo sakho. Ukongeza, i-millet muesli ikwacetyiswa ziingcali zokutya kuba luhlobo oluxineneyo lwezondlo lwe millet.

1. Imazimba yamazimba (Jowar)

Ngokuqhelekileyo ibizwa ngokuba yiJowar eIndiya. Awona mazwe avelisa amazimba amakhulu eIndiya yiMaharashtra kunye neKarnataka. Ezinye iindidi zaMazimba zisetyenziselwa ukuvelisa i-ethanol.

2. I-Proso Millet (Chena/Barri)

Ikwabizwa ngokuba yi broom corn millet, olukhozo lufumaneka kakhulu kwimimandla eyomileyo yaseAsia, Australia, Africa, Europe, and North America. Awudingi manzi maninzi ukuze ukhulise esi sityalo.

3. IPearl Millet (Bajra)

EIndiya, uya kufumana esi sityalo ngegama elithi Bajra kwaye sikhule kakhulu kumazwe afana neGujarat, Rajasthan, Maharashtra, Uttar Pradesh, kunye neHaryana. 

4. Foxtail Millet (Kakum / Kangni)

I-Foxtail millet okanye i-Italian millet idla ngokukhuliswa kwindawo eyomileyo. Ixesha lokukhula kwezi ntlobo zemillet eIndiya lifutshane kakhulu.

5. I-Finger Millet (Ragi)

Igama eliqhelekileyo le millet yomnwe eIndiya yiragi. I ragi millet idumile ngenxa yeenzuzo zayo zesondlo. Ngomnye wemillet ekhule kakhulu eIndiya kwaye iiflakes zeragi isetyenziswa kakhulu ekutyeni kwabantwana.

6. Browntop Millet (Korle)

Ezi ntlobo zemillet zikhula kakhulu eKarnataka naseAndhra Pradesh. Eyona nto eyenza le millet yohluke kukuba ingakhuliswa nakumhlaba ongachumi kakhulu.

Xiaomi 2.5kg

7. Barnyard Millet (Sanwa)

Le yenye ye iimililitha eIndiya ekhuliswa kwiindawo ezithile zaseAndhra Pradesh nase-Uttarakhand. Ubungcali bayo kukuba ikhula nakwimihlaba engaselunxwemeni.

8. IMillet encinci (Moraiyo)

Nokuba kukho ukugawulwa kwamanzi okanye imbalela, le millet inokukhuliswa lula. Olu hlobo lwe millet ludla ngokufumaneka kwi Eastern Ghats eIndiya.

9. Buckwheat Millet (Kuttu)

I-Buckwheat yenye yezona ntlobo zidumileyo zemillet, ikwabizwa ngokuba yi-Kuttu eIndiya kwaye ityiwa rhoqo ngexesha lokuzila le-Navratra. Yehlisa uxinzelelo lwegazi kwaye iyahambelana neswekile. Kuyinzuzo kwimpilo ye-cardiovascular, kwaye kufuneka uyifake kwisidlo sakho ukuba unqwenela ukunciphisa umzimba. Ukongeza, i-buckwheat ikhusela i-gallstones, i-asthma kubantwana kunye nomhlaza wamabele.

10. Amaranth Millet (Rajgira)

I-Amarnath ekwabizwa ngokuba yiRajgira, ngumthombo omkhulu weprotheyini kunye nefiber yokutya. Igqwesileyo kukutya okunesondlo. Ukongeza, le millet inceda ekuthinteleni ukulahleka kweenwele kunye nokuba ngwevu. I-Amaranth ikwanciphisa i-cholesterol kunye nethuba lokuphuhlisa isifo senhliziyo. Iqulethe i-calcium eninzi, iivithamini kunye nezinye izondlo.

11. Kodo Millet

I-Kodo millet luhlobo olugaywayo lwe millet equlethe ngaphezulu kwe-amino acid lecithin. Inceda ukuqinisa inkqubo ye-neurological. I-Niacin, i-B6, kunye ne-folic acid, phakathi kwezinye iivithamini ze-B kunye nezinye iivithamini kunye neeminerali, zininzi kakhulu kwi-kodo. Inezimbiwa ezifana ne-calcium, i-iron, i-potassium, i-magnesium kunye ne-zinc. Igqwesileyo kubantu abangenayo igluten-inlorent kuba yi-millet engenagluten. Xa isetyenziswa rhoqo ngabasetyhini be-postmenopausal, inokunyanga iingxaki zentliziyo ezifana noxinzelelo lwegazi olugqithisileyo kunye namanqanaba e-cholesterol.

Impilo yeeNzuzo zeMillet

Ngokutsho kolunye uphando, kukho imfumba yeenzuzo zemillet kumzimba womntu. Makhe sixubushe ezimbalwa zazo.

1. Igalelo kwiMpilo yoKutya

Ukutya ii-millet cereal kunokunceda ekulawuleni ukuhamba kwamathumbu kuba inefayibha efana ne-oats esongiweyo. Ikwanayo ne-prebiotics enceda ekukhuleni kweprobiotic kwi-microbiome. Oku kunceda ekuphuculeni impilo yamathumbu kunye nokukhuseleka.

2. Enkulu Kubantu Abanokunganyamezeli kweGluten

Abantu abangakwaziyo ukunyamezela i-gluten ekutyeni kwabo banokutya ii-millet ngaphandle kwamathandabuzo kuba i-cereal engenagluten. Yiyo loo nto zininzi iintlobo ze i-oats ezingenagluten iqulethe iimilithi.

3. Ixhasa iMpilo yeNtliziyo

I-Magnesium yenye yezondlo eziphucula inkqubo ye-cardiovascular system, kwaye i-millet ine-magnesium. Njengomntu odla i-millet, ingqolowa iya kunceda ekuphuculeni izinga leprotheni i-adiponectin, ekugqibeleni inceda ekukhuseleni izicubu ze-cardiovascular. 

4. Yandisa iMood

Enye ye iinzuzo zemililitha kukuba inomlinganiselo ophezulu we-amino acid, i-tryptophan, enceda ekuphuculeni isimo sengqondo. Abantu abanengxaki yokuxhalaba okanye ukudakumba kufuneka batye amabele kukutya kwabo kwemihla ngemihla.

5. Ulawula Ubunzima

Abantu abakhe banengxaki yokutyeba kakhulu okanye ukutyeba kakhulu kufuneka baqwalasele ukuquka i-millet ekutyeni kwabo. 

Nge 100gm yokuphakelwa kwee millet ezingaphekwanga kunika i378 calories. Zonke iintlobo zeemilithi zizityebi kwiicarbohydrates. Ke ngoko, unokulindela ukuziva kwaye uhlale unamandla emva kokutya i-millet ixesha elide. Ngaphandle kweecarbohydrates, ikwangumthombo omkhulu weprotheyini, ifayibha, iivithamini, iiminerali kunye ne-antioxidants. Enyanisweni, unako ukufumana i-calcium umnwe we millet. Ezi zezinye zezondlo ezifunekayo emzimbeni wakho rhoqo. Ke ngoko, ukusebenzisa i-millet kunokukunceda ufumane iintlobo ezininzi zezondlo ezibalulekileyo.

Ukutya njani iiMillet rhoqo?

Ukuba ufuna ukongeza i-millet ekudleni kwakho rhoqo, ezi ngcebiso zilandelayo zinokuba luncedo kuwe.

• Thatha iipats zesidudu kwaye wongeze amaqunube amatsha kuso. Ungongeza namaqunube akhenkcezisiweyo ukuba amaqunube amatsha awafumaneki.
• Unokwenza isityu okanye isuphu nge millet.
• Esikhundleni sequinoa, ungasebenzisa iimillet kwiisaladi zakho.

Ngoku, ekuphela kwento ekufuneka uyenzile kukuthenga eyona millet isemgangathweni kwaye uqale uyifake ekutyeni kwakho.