Zulu
I-Green Millet, eyaziwa nangokuthi i-Pearl Millets (i-Pennisetumglaucum) noma i-Bajra ngesi-Hindi, isitshalo esasitshalwa kudala futhi okusanhlamvu kwesithupha okubaluleke kakhulu emhlabeni. Kuyi-millet enkulu esetshenziswa kabanzi ngezinzuzo zayo zokudla okunomsoco kanye nempilo emhlabeni wonke. Ilokhu ilinywa kusukela ezikhathini zangaphambi komlando e-Afrika nasezwenikazi laseNdiya.
I-Bajra/amabele aluhlaza anezinzuzo zezempilo ezimangazayo. Itshalwa kakhulu eNdiya eGujarat, Maharashtra, Rajasthan, Haryana nase-Uttar Pradesh. I-Pearl millet ngesiNgisi, i-Bajra ngesi-Hindi, i-Sajjalu ngesi-Telugu, i-Sajje ngesi-Kannada, i-Kambu ngesi-Tamil, ne-Bajri ngesi-Gujarati nesi-Marathi wonke amagama e-millet eluhlaza.
Amabele aluhlaza agaywa abe ufulawa futhi asetshenziselwa ukukhiqiza isinkwa, amakhekhe, ama-muffin, ama-chapati namabhisikidi. Inokwakheka okufanayo nelayisi elinsundu, ingaphekwa ngokufanayo, futhi isetshenziselwa ukwenza izinkwa eziyisicaba. Lesi sitshalo esikhohlwe isikhathi eside sisanda kuthola ukuthandwa ngenxa yezinzuzo eziningi zezempilo nezindlela ezilula zokusitshala.
Izinhlamvu ezomile ze-millet eluhlaza zigaywa zibe ufulawa osukela kunsundu ngokukhanyayo ukuya kumpunga futhi unokunambitheka kwamantongomane. Ufulawa we-millet oluhlaza uvame ukusetshenziswa ebusika ngoba waziwa ngokufudumeza umzimba.
Okubhalwe ngaphansi ukubaluleka komsoco we-millet eluhlaza nokuthi iba kanjani ukudla okuphezulu.
Kunezinzuzo ezingenakubalwa zamabele. Ukudla i-millet njalo kungaba usizo emzimbeni wakho. Ezinye izinzuzo zimi kanje:
Amabele aluhlaza aqukethe ama-carbohydrate agaywe kancane futhi agcina izinga le-glucose elizinzile isikhathi eside. Ngenxa yalokho, bawukudla okunempilo kwabanesifo sikashukela.
Ukwenyuka okungazelelwe kumazinga eglucose egazini kuyimbangela yokukhathazeka, futhi imikhuba yokudla idlala indima ebalulekile ekulawulweni kweglucose yegazi. Ngenhlanganisela yayo emangalisayo yama-carbs amahle kanye nenani elanele le-fibre yokudla, i-green millet iwukudla okufanelekile kwabanesifo sikashukela.
Uma unesifo sangaphambi kwesifo sikashukela noma uma lesi simo esingelapheki sitholakala emndenini wakho, faka i-millet eluhlaza ekudleni kwakho. Njengoba kungabhekwa phakathi kokudla okusiza ukuphatha isifo sikashukela.
Wasebenzise okungenani kathathu ngeviki ukuze unikeze umzimba wakho inzuzo yesitashi esigayeka kancane kancane esingalawula i-glucose futhi sehlise ingozi yalesi sifo.
Lezi zinhlamvu zilungele iziguli zenhliziyo ngoba ziphezulu ku-fiber yokudla futhi zinezakhiwo zokwehlisa i-cholesterol. Inhliziyo iyisitho esibalulekile, futhi ukudla okunempilo kuyivumela ukuthi isebenze kahle kakhulu.
Igcwele i-magnesium ne-potassium, esiza ukunweba imithambo yegazi, okuvumela ukujikeleza kwegazi okungcono. Njengomthombo ocebile we-omega - 3 fatty acids nama-lignans ezitshalo, ukusetshenziswa njalo kwe-green millet aid ekwehliseni i-cholesterol embi noma ye-LDL nokuvimbela ukuvinjelwa kwemithambo.
Abantu abangezwani neGluten bangazuza ekudleni okusekelwe ku-millet ngoba akunagluten futhi kubekezelelwa kalula yibo bonke. Le millet ifanelekile futhi kubantu abanesifo se-celiac. Isifo se-celiac siqala emathunjini amancane abantu abangakwazi ukubekezelela i-gluten, aphazamise ikhono lomzimba lokumunca izakhamzimba ekudleni.
Ayinayo i-gluten futhi igcina izakhiwo zayo ze-alkaline ngemva kokupheka, okuyenza ilungele abantu abangazwani nokolweni, ibhali, noma irye.
Amabele aluhlaza angokunye kokudla okumbalwa okwehlisa i-asidi yesisu, kunqande ukwakheka kwezilonda kanye nokungakhululeki okubangwa ukuqunjelwa njalo kwe-asidi. Amathumbu anempilo abonisa impilo yonke, futhi i-green millet isiza ukugaya futhi ivimbele ukuqunjelwa.
Ngakho-ke, ilungele onesifo se-celiac. Uma uqunjelwa, yidla i-millet eluhlaza njalo ngoba i-fiber yayo engancibiliki inciphisa amanzi esitulweni futhi ilawule nokuphuma kwamathumbu.
Izinzuzo ze-millet eluhlaza zihlanganisa ukukhuthaza impilo enhle yamathumbu. Ngomqondo ojwayelekile, ukudla i-millet eluhlaza kuzogcina ukuqunjelwa. Lokhu kungenxa yokuba khona kwe-fiber engancibiliki ku-millet eluhlaza. Ukudla okuphezulu kwe-fiber kusiza ukwakheka kwenqwaba futhi kunikeza impumuzo yokuqunjelwa.
Abadla imifino abakwazi ukuthola amaprotheni adingekayo enyameni nasemikhiqizo yenhlanzi. Yilapho ama-millet aluhlaza aqala khona ukudlala lapha. Izinzuzo zayo zezempilo zihlanganisa ikhono layo lokuhlinzeka abantu abadla imifino ngephrotheni abayidingayo, futhi isitsha se-millet esiluhlaza singaba ukudla. iresiphi esheshayo ene-high-protein yakho.
I-Millet eluhlaza iphezulu ku-potassium, ibalulekile kubantu abanomfutho wegazi ophezulu. Iqukethe inani eliphezulu le-magnesium ne-potassium, okwenza kube ukudla okuhle kakhulu kubantu abanomfutho wegazi ophezulu. Ukudla ukudla okunothe kakhulu nge-potassium kuzosiza ukukhipha i-sodium emzimbeni wakho, kwehlise umfutho wegazi.
Ku-100g, iqukethe cishe u-34% no-8% wokunconywa kwansuku zonke (RDI) we-magnesium ne-potassium, ngokulandelanayo. Ucwaningo luye lwabonisa ukuthi i-magnesium yehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. I-Potassium, ngakolunye uhlangothi, inciphisa umphumela we-sodium emzimbeni, okuholela ekwehleni komfutho wegazi.
Uma uneminyaka engaphezu kuka-30 futhi unezinhlungu zamalunga, engeza i-millet eluhlaza ekudleni kwakho. I-phosphorus ephezulu ye-green millet isiza ekuqiniseni amathambo akho. Lapho ehlanganiswa ne-calcium, le millet ecebile nge-phosphorus iqinisa amathambo, inciphisa ubuhlungu bamalunga, futhi yehlisa ingozi yezifo ezingelapheki njenge-osteoporosis.
Amabele aluhlaza aqukethe inani elanele lamafutha amahle, ikhwalithi yokudla efiselekayo kubantu abane-cholesterol ephezulu. Futhi iqukethe amanani aphezulu e-fibre yokudla, ethinta kakhulu i-cholesterol ephezulu yegazi namazinga kashukela egazini.
I-Millet eluhlaza igayeka kalula futhi ibekezelelwa kahle ngabancane, okuwenza abe isithako esiyisibopho sokulungiselela ukudla kwezingane ngesikhathi sokulunyulwa ngisho nakamuva.
I-green millet iwukudla okuhle kakhulu kokulunyulwa kwabantwana abancane abanezinyanga eziyisithupha. Kodwa-ke, kufanele kuhlanganiswe nemifino, okusanhlamvu, nezithelo ukunikeza ingane yakho ukudla okunomsoco.
Iphinde izuzise omama abancelisayo njengoba iqukethe amavithamini namaminerali. I-Millet iphinde ibe yi-galactagogue enamandla, njengoba kuboniswe ukwandisa ukuncelisa komama abahlengikazi.
Yehlisa ukulimala kwama-radical wamahhala emzimbeni futhi isiza ukuvikela ukuguga ngaphambi kwesikhathi, isifo i-Alzheimer's, isifo sikaParkinson, isifo senhliziyo nemithambo yegazi, kanye nokuphola kwesilonda.
Ukukhuluphala ngokweqile kubangela izinkinga ezihlukahlukene zezempilo, ngakho-ke uma ufuna ukunciphisa umzimba, i-millet eluhlaza kufanele ibe phezulu ohlwini lwakho lokudla ukuze uthole indlela esheshayo yokulahlekelwa isisindo ngokwemvelo. I-Millet eluhlaza enamaprotheni amaningi, isiza ekwakheni imisipha, ukuqinisa, nokulungisa izicubu. Kuwukudla okuhle kakhulu kwabadla imifino abafuna ukunciphisa ukudla kwabo okunama-carbohydrate.
I-millet eluhlaza iphezulu ku-omega-3 fatty acids kanye nama-antioxidants. Ingxenye yayo ye-antioxidant iqukethe ikakhulukazi ama-phenolic compounds, ikakhulukazi ama-flavonoids. Inyusa i-pH yesisu, yehlisa ingozi yomdlavuza wekoloni.
Ama-Antioxidants ayizingxenye ezibalulekile zesistimu yokuzivikela yomzimba emikhiqizweni eyingozi. Ngokwezifundo ezenziwa yi-NIN (I-National Institute of Nutrition) kanye ne-ICMR (Umkhandlu waseNdiya wocwaningo lwezokwelapha), okuqukethwe kwe-phenol kwezinhlamvu ze-millet eluhlaza ngu-608.1mg/100g, kanti ufulawa we-pearl millet ungu-761mg/100g. Amabele okusanhlamvu anama-phenols amaningi agxile ku-pericarp yangaphandle yembewu kanye ne-testa.
I-ayoni kanye ne-folic acid ekhona ku-millet eluhlaza, ukukhetha okuhle kokudla kwabesifazane abakhulelwe kanye nomama abancelisayo.
I-Millet eluhlaza itholakala ngezindlela ezihlukahlukene ukuze isetshenziswe nsuku zonke. Ingase futhi isetshenziselwe ukwenza ufulawa wezinkwa eziyisicaba noma amadosi, okusanhlamvu kwephalishi, okusanhlamvu okugayiwe njenge-poha noma i-upma yokudla kwasekuseni, kanye nokudla okulula osekulungele ukudliwa njengamakhukhi we-millet noma ama-multigrain. Ngaphezu kwalokho, izinzuzo eziningi zezempilo ze-millet eluhlaza zikwenza kube ukudla okuyi-superfood okufanele wonke umuntu akudle njalo.
Ukuze wenze uqwembe oluphelele lokudla okunomsoco okunconyiwe, hlanganisa iresiphi yakho ye-millet oyikhonzile nezitsha ezicebile amaprotheni eziqukethe udali, ushizi we-cottage shizi wesoya, nezinye izithelo ezintsha, kanye nemifino esmoothie noma i-salsa.
Nakuba i-bajra, noma i-millet eluhlaza, ingenye yokudla okuthandwa kakhulu ezweni lakithi, inezinkinga zayo. Kufanele ukhumbule ngaphambi kokufaka le millet ekudleni kwakho kwansuku zonke.
I-Millet eluhlaza ayinconywa kubantu abanokukhubazeka kwendlala yegilo ngoba ingakhinyabeza ukusebenza kwale ndlala emise okwemvemvane futhi iholele ezinkingeni ezehlukene ze-metabolic. Ngaphezu kwalokho, uma ingaphekwa kahle, ama-oxalates ku-millet eluhlaza angabangela amatshe ezinso, futhi i-phytic acid ingaphazamisa ukumuncwa kokudla.