Zulu
Unyaluthi okusanhlamvu okusanhlamvu okutshalwa emhlabeni wonke futhi bekulokhu kulinywa kusukela ezikhathini zasendulo kulo lonke elase-Asia naseMpumalanga Ephakathi, kodwa kungenzeka ukuthi awukaze uzwe ngakho. Eqinisweni, iMillet empeleni iyiqembu lotshani obunembewu encane futhi kunezinhlobonhlobo zezinhlobo ezihlanganisa iparele, umunwe, umsila wempungushe, kanye ne-proso (emhlophe). Zonke zilayishwe izinzuzo zezempilo.
Lokhu okusanhlamvu okuhlukahlukene kakhulu kungatshalwa ngokulinganayo izimo ezinzima ezindaweni lapho kunamanzi amancane, ngokusho Amaqiniso e-Organic. Lokhu kwenza kube ukudla okumelana nokushintsha kwesimo sezulu. I-India, umlimi omkhulu kunabo bonke, itshala amathani ayizigidi ezingu-8 zamabele ngonyaka.
Amabele asetshenziselwa ukwenza uphuthu, isinkwa, ukudla okulula ngisho nokupheka. Ungathenga i-organic millet njengohlamvu ongapheka ngalo, ngokusanhlamvu okufana ne-muesli, nanjengofulawa ezitolo zokudla kwezempilo, izimakethe ezithwala ukudla kwamaNdiya, kanye naku-inthanethi.
Enye yezinto ezinhle kakhulu nge-millet ukuthi ayinayo i-gluten ngakho-ke abantu abanesifo se-celiac noma abangabekezeleli i-gluten bangadla lokhu okusanhlamvu ngokuphepha esikhundleni sikakolo. Kodwa kuningi kakhulu. Bheka lezi zinzuzo ezinhlanu zezempilo ezengeziwe zokudla amabele .
Njengezinhlamvu eziningi zokusanhlamvu, i-millet iyisitashi ngakho iqukethe ama-carbs kodwa futhi igcwele amavithamini A, B, niacin, ne-folate, kanye namaminerali ngokusho I-Healthline. Lezi zihlanganisa i-phosphorus, i-magnesiumi-calcium, insimbi nensimbi. I-Millet icebile ngamaprotheni kanye ne-fiber. I-finger millet empeleni iqukethe i-calcium ephezulu kakhulu yazo zonke izinhlamvu zezinhlamvu.
I-Millet ingumthombo omuhle wama-phenolic compounds kanye nama-antioxidants angasiza ukuvikela umzimba wakho ekucindezelekeni okwenziwe nge-oxidative okungase kubangele izimo zempilo ezingapheli njengesifo senhliziyo, isifo samathambo, isifo sikashukela ngisho nomdlavuza. Ubumnyama bezinhlobonhlobo zemillet (umsila wempungushe, i-proso, nomunwe), kulapho aqukethe ama-antioxidants amaningi. A funda kwe Ijenali Yamazwe Ngamazwe Yezakhiwo Zokudla ithole ukuthi i-millet ingasetshenziswa njengesisetshenziswa sokudla esilwa ne-antioxidant ukusiza ukunciphisa izifo nokugcina impilo.
Njengoba i-millet iphezulu kuma-carbohydrate ayinkimbinkimbi, inenkomba ephansi ye-glycemic ngokusho WebMD. Lokho kungenxa yokuthi kuthatha isikhathi eside ukugaya kunokolweni futhi lokho kusiza ukugcina ushukela egazini ungaqhumi ngemva kokudla. A 2016 funda bathole ukuthi ababambiqhaza abanesifo sikashukela sohlobo 2 abashintshe okusanhlamvu kwerayisi bafaka okusanhlamvu okwenziwe nge-foxtail millet babenezinga le-glucose elehlile okwenza kube ukudla okufanele kwabanesifo sikashukela.
Njengoba i-millet inothile nge-fiber yokudla, e-soluble futhi engancibiliki - i-prebiotic - isiza ukusekela amagciwane amahle ohlelweni lwakho lokugaya ukudla, ingakugcina ujwayelekile, futhi ingase inciphise ingozi yomdlavuza wekoloni, ngokusho kweWebMD. Ukudla i-millet kuyindlela elula yokwengeza okwengeziwe i-fiber ekudleni kwakho.
Kukhona ukuxhumana phakathi kokudla okusanhlamvu okunempilo kanye nokuvinjelwa kwesifo senhliziyo ngokusho kwe-Organic Facts. Njengoba i-millet iphezulu ku-magnesium, i-mineral ebalulekile esiza ekunciphiseni ukushaya kwegazi amazinga, kungase futhi kunciphise ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi. I-Millet iwusizo futhi ekwehliseni i-cholesterol ngenxa yenani eliphezulu le-fiber yokudla elikuyo.
