Amakhishi aseNdiya aguquke kakhulu eminyakeni yamuva kodwa ngesikhathi esifanayo ngokuziqhenya abuyele ezimpandeni zawo.
Ngisho noma sijabulela ukudla kwethu okuyisisekelo njengerayisi nokolweni, sabuyela emuva sifuna ukudla kwesintu nezindlela zokupheka kanye ne-voila! Sathola lokho okhokho bethu ababekudla - amabele.
Siye saqaphela kakhulu i-millet eminyakeni embalwa edlule futhi ngokuzumayo lezi zinhlamvu ezingenalutho, ezingenagluten zathola indawo yazo emashalofini ethu asekhishini.
Kunezinhlobo eziningi zamabelethi afana ne-ragi, i-foxtail millet, i-pearl millet millet fingers, amabelethi e-proso, amabele amancane, ama-kodo millets nama-barnyard millets futhi zonke lezi zinhlamvu zinento eyodwa efanayo - inani elanele lokudla okunomsoco.
Futhi awasenambitheki. Ama-Millet manje enziwa isinkwa esithambile, amaphalishi e-gooey, ama-hot kitchids, ama-idlis, ama-dosa kanye nama-dessert amnandi.
Amamilithi Izinhlamvu ezincane ezimise okwendilinga ezimahhadlahhadla okuyisilimo sendabuko saseNdiya esiza nephrofayili yezakhi ezihlaba umxhwele. Baziwa “njengamabele okudla komuntu ompofu” ngenxa yokutholakala kwawo. Kuyisitshalo esimelana nesomiso nezinambuzane esiphila esimweni sezulu esibi kanye nomhlabathi ongavundile kangako. Zonke izinhlobo zemillet ziyingxenye yomndeni wakwaPoaceae, nokho, ziyehluka ngombala, ukubukeka kanye nezinhlobo.
Izinhlobo zama-Millet
I-Foxtail Millet
I-Foxtail millet egcwele amaprotheni kanye nama-carbohydrate ayinkimbinkimbi alawula izinga likashukela egazini, anciphise amazinga e-cholesterol embi (LDL) futhi andise i-cholesterol enhle (HDL) emzimbeni. Nakuba inothile nge-iron ne-calcium igcina amazinga egazi enempilo futhi iqinisa amathambo
I-Finger Millet
Amabelethi eminwe, abuye aziwe ngokuthi i-ragi iwukudla okunempilo okuhlukile kwerayisi nokolweni. Iwuhlamvu olungenayo i-gluten olugcwele amaprotheni nama-amino acid akhuthaza ukukhula futhi athuthukise impilo yobuchopho ezinganeni.
Pearl Millet
I-Pearl millet noma i-bajra igcwele amaminerali afana ne-calcium, i-magnesium, insimbi ibalulekile ekuphakamiseni impilo yonke. Inani elikhulu lamaprotheni kanye ne-fiber yokudla lisiza ekulawuleni isifo sikashukela futhi lisekele ukuncipha kwesisindo.
I-Xiaomi 2.5kg
I-Millet encane
Okuncane noma i-tki inketho enhle ye-millet yabo bonke abathanda ukuqina, njengoba isebenza njenge-tweak enempilo yerayisi. Inikezwe i-fiber namaminerali afana ne-potassium, i-zinc, i-iron ne-calcium kanye ne-vitamin B3 isekela i-fat metabolism, ukulungiswa kwezicubu, kunciphisa i-cholesterol nokukhiqizwa kwamandla.
Amaqiniso Okunomsoco
Ama-Millet afika nenani elikhulu lezakhamzimba ezihlanganisa amaprotheni, i-fibre yokudla, amavithamini B, i-calcium, i-iron, i-manganese, i-magnesium, i-phosphorus, i-zinc, i-potassium, ithusi ne-selenium. Futhi ziyisizinda samandla sama-antioxidants, ama-flavonoid, ama-anthocyanins, ama-saponins nama-lignans akunikeza izinzuzo zezempilo ezihlaba umxhwele.
Sazise ngezinzuzo eziphelele zokudla okunempilo ezinikezwa yilawa millet uma ifakwe ekudleni kwansuku zonke.
Izinzuzo Zezempilo Zemillet
Lawula Amazinga eGlucose Egazini
Ama-Millet, uma eqhathaniswa nokolweni nommbila, anenani elikhulu lezakhamzimba, alinayo i-gluten futhi anenkomba ephansi ye-glycemic engu-54-68. Ukuba khona kwenani eliphezulu le-fibre yokudla, amaprotheni anawo wonke ama-amino acid abalulekile, amavithamini, namaminerali kusiza ekusimamiseni amazinga kashukela egazini. Ama-Millet angaba yingxenye yokudla okunempilo kwesiguli esinesifo sikashukela okuvimbela ukukhuphuka kukashukela egazini futhi kukhuthaze ukuzwela kwe-insulin.
Usizo Ekunciphiseni Isisindo
Ama-Millet ayinzuzo kubo bonke ababukeli besisindo abafuna ukunciphisa lawo makhilo engeziwe. Kubandakanya amabele kuhlelo olujwayelekile njenge ufulawa wamabele noma ukudla amabele kwasekuseni kungasiza ngokuphawulekayo ekwehliseni i-BMI yabantu abakhuluphele. Ukushintshanisa irayisi namabele nsuku zonke kunganciphisa ukunqwabelana kwamafutha, kuthuthukisa impilo yamathumbu futhi kukusize ekuzuzeni isisindo esiqhubekayo.
Okuhle Ngenhliziyo
Ama-Millet alayishwe iphrofayili emangazayo yama-antioxidants afaka ama-beta-glucans, ama-flavonoid, ama-anthocyanidin, ama-tannins, ama-lignans, nama-policosanols. Lawa ma-antioxidant adlala indima ebalulekile ekwehliseni i-cholesterol ye-LDL, i-cholesterol ephelele futhi asize ekugcineni imithambo yegazi iphilile futhi isuse amahlule, ngaleyo ndlela ehlise ingozi yesifo senhliziyo, nesifo sohlangothi.
Izimpi Cancer Cells
Ama-Millet afana nezinhlobo ze-foxtail kanye ne-proso `afakazelwa ucwaningo ukuthi ayasebenza ekuvimbeleni ukukhula kwamangqamuzana anomdlavuza ezicutshini ezihlukahlukene. I-Phytochemicals in millets ikhombisa imiphumela yokulwa nokuvuvukala kanye nokwakheka okuphansi kwamaseli omdlavuza kukholoni, ibele, nesibindi ngaphandle kokudala noma yimuphi umonakalo kumaseli ajwayelekile.
Ithuthukisa Ukugaya
Ukuba khona kwenani elihle le-fiber yokudla kuma-millet kusebenza kahle ngcono umsebenzi wokugaya ukudla. Ilwa nokuqunjelwa, i-flatulence, ukuqunjelwa, i-cramping, ilawula ukusebenza kwamathumbu futhi ithuthukise impilo yonke yezinye izitho ezibalulekile njengesibindi, izinso futhi iqinisa amasosha omzimba.
Ama-Millet ngokuvamile ahlukaniswe izingxenye ezimbili zezinhlamvu ezinqunu kanye nezinhlamvu ezinamakhoba.
Izinhlamvu Ezinqunu
Izinhlamvu ezinqunu amabele angenawo amakhoba aqinile, angagayeki njenge-ragi, jowar kanye ne-bajra. Isici esiyinhloko salawa ma millet ukuthi awadingi ukucutshungulwa ngemva kokuvuna futhi angadliwa ngemva nje kokuhlanza. Ngakho-ke lezi zinhlobo zamabele zitshalwa kabanzi namuhla.
Ama-Husked Grains
Amabele agayiwe ahlanganisa ijazi lembewu elingagayeki okufanele lisuswe ngaphambi kokupheka. Lezi zinhlamvu zenziwa inqubo ehlukile yokugoqa ukuze kukhululwe okusanhlamvu kwamakhoba, kwakukade kusetshenzwa ngesandla, manje sekucutshungulwa ngomshini .Amabelethi e-Foxtail, amabele amancane, namabele e-kodo ayingxenye yalesi sigaba.
Ama-Millet anikezwe ingcebo yemisoco kanye ne-fiber esekela umfutho we-metabolism, ithuthukise impilo yenhliziyo, ilawule umfutho wegazi nesifo sikashukela futhi ikhuthaze ukwehla kwesisindo. Ngakho-ke, bayingxenye enempilo ohlelweni lokudla. Nakuba kuyinzuzo nasemvelweni, njengoba ikakhulukazi izitshalo ezidla imvula, azidonseli izinambuzane futhi zingakhula kahle ngaphandle kokusebenzisa izibulala-zinambuzane.