Iyini I-Millet?

I-Millet ingenye yezinhlamvu ezindala kakhulu ezitshaliwe emhlabeni futhi ikhule kulo lonke elase-Afrika naseNingizimu-mpumalanga ye-Asia izinkulungwane zeminyaka. Namuhla, ingenye yezinhlamvu ezibaluleke kakhulu emhlabeni wonke futhi iyisitshalo esiyisisekelo sabantu nezilwane. 

Izinhlamvu ezincane eziyindilinga zibaluleke kakhulu ngoba ziqinile futhi kulula ukuzigcina iminyaka ngaphandle kokulimala kwezinambuzane. 

Iparele, umunwe, i-proso, nezinhlobo zamabele ziyatholakala e-US, futhi zonke zigcwele amavithamini namaminerali. 

Izinhlamvu ze-Millet

Ngisho noma izinhlamvu ze-millet zihluka ngobukhulu nangombala, zonke ziyingxenye yomndeni wotshani, ohlanganisa ukolweni, irayisi, nebhali. I-Millet nayo inezigaba ezimbili: ezinkulu (ezinkulu) nezincane (ezincane).

Amabele amakhulu:

• Pearl wuhlobo olujwayeleke kakhulu lwe-millet futhi ngokuvamile lumhlophe, luphuzi, lumpunga, noma lunsomi. Izinhlamvu ziphakathi kwezikhulu kakhulu mayelana namamilimitha angu-3-5.
• Amabeleunyathi inamathunzi amaningana, okuhlanganisa okumhlophe, okuphuzi, nokubomvu, futhi ngokuvamile iba ngamamilimitha angu-4-6. 
• Umunwe (i-ragi) cishe ihlale insundu, futhi mancane, amamilimitha angu-1-2 kuphela uhlamvu ngalunye.
• Umsila we-Foxtail izinhlamvu zingaba ngamamilimitha angu-2-3 ubude, futhi zingasukela kokubomvu nokumnyama kuye kokumhlophe noma okuphuzi.
• Unyaluthi izinhlamvu zamamilimitha zingamamilimitha amathathu ubude nemigqa ehamba ngobude bazo. Angaba mhlophe, aphuzi, noma abe nsundu. 

Amabele amancane:

• Kancane izinhlamvu zamamilimitha zingamamilimitha angu-2-3 ubude, futhi ziza emithunzini empunga nokumhlophe.
• Barnyard i-millet ibuye ibe nemithunzi yokumpunga nokumhlophe, futhi ingaba ngamamilimitha angu-3 ubude.
• Ikhodi okusanhlamvu kuyahluka kusuka kokumnyama kuya kokunsundu ngokumnyama, kanti izinhlamvu zingamamilimitha angu-3-4 ubude.
• I-Browntop okusanhlamvu kubomvu kuya kokumhlophe futhi cishe amamilimitha angu-4-5 ubude.

Izinzuzo ze-Millet

I-Millet inothile i-niacin, ebalulekile esikhumbeni esinempilo nokusebenza kwezitho zomzimba. Iphinde ibe ne-beta-carotene, ikakhulukazi okusanhlamvu okunombala omnyama, oguqukela kuvithamini A, usiza umzimba wakho ukuthi ulwe nama-radicals mahhala, futhi usekele amasosha akho omzimba.

I-Millet inezinye izinzuzo zezempilo: 

Ilawula ushukela wegazi

Ama-Millet awukudla kwe-low-glycemic index (GI) futhi angasiza ukugcina ushukela wakho wegazi ungaqhumi ngemva kokudla. Ziqukethe ama-carbs asigayeki lokho okusiza ukulawula ushukela osegazini, kanye ne-fiber, nama-polysaccharides angesona isitashi, ngakho amabele awuhlamvu oluhle oluphelele, ikakhulukazi uma unesifo sikashukela sohlobo 2.

Ithuthukisa impilo yokugaya ukudla

Ama-Millet acebile ku-fiber yokudla, kokubili okuncibilikayo futhi okungancibiliki. I-fiber engancibiliki i-prebiotic, okusho ukuthi isekela amagciwane amahle emathunjini akho. I-fiber futhi yengeza inqwaba ku-poop, ikusiza ukuthi uhlale ujwayelekile futhi unciphise ingozi yomdlavuza wekoloni. 

Ivikela inhliziyo yakho

Ama-Millet agcwele i-fiber encibilikayo, ebamba amafutha emathunjini akho futhi ingehlisa izinga le-cholesterol egazini lakho. Lokho kungasiza ukunciphisa amathuba akho okuthi i-atherosclerosis, noma isifo senhliziyo. Ama-Millet ayimithombo emihle ye-magnesium, futhi, engavimbela ukuhluleka kwenhliziyo.

Ikhuthaza ukulwa nokuguga 

Indlela umzimba wakho owusebenzisa ngayo ushukela kuyisici esiyinhloko endleleni oguga ngayo. Ama-Millet agcwele ama-tannins, ama-phytates, nama-phenols asiza ukuvikela amangqamuzana akho emonakalweni nasezifweni ezingaba khona njengomfutho wegazi ophakeme, isifo sikashukela, kanye ne-cholesterol ephezulu. 

Yakha amaseli anempilo

I-finger millet ingumthombo omuhle kakhulu wamavithamini B, adlala indima kukho konke kusukela ekusebenzeni kobuchopho kuya ekuhlukaneni kwamaseli okunempilo. Udinga uvithamini B9, owaziwa nangokuthi folate, ukukhiqiza amangqamuzana abomvu egazi anempilo.

I-Xiaomi 2.5kg

I-Millet Nutrition

I-Millet inothile ngamaprotheni ne-calcium futhi inama-amino acid abaluleke kakhulu kunezinye izinhlamvu eziningi. 

Futhi iwumthombo omuhle kakhulu:

• Ivithamini A
• I-Vitamin B
• Phosphorus
• I-potassium
• Ama-Antioxidants
• I-Niacin
• Insimbi

Izakhamzimba ngokuphakela ngakunye

Ikota yenkomishi ye-millet eyomile iqukethe:

• Amakhalori: 189
• Amaprotheni: 5.5 amagremu
• Amafutha: 2 amagremu
• Ama-carbohydrate: 36.5 amagremu
• I-fiber: 4.25 amagremu
• Ushukela: Ngaphansi kwegremu elingu-1
• Isodium: 2.5 milligrams

Osayizi bengxenye 

Njengezinye izinhlamvu, ezinjengokolweni noma ummbila, i-millet ayikona ukudla okunekhalori ephansi, ngakho yidle ngokulinganisela. Ukuphakelwa okukodwa kwe-millet ephekiwe cishe inkomishi engu-1. I-Millet iyakhula uma iphekiwe, ngakho-ke qaphela ukuthi uphaka kangakanani. 

Indlela Yokupheka I-Millet

Ungathenga i-millet ezitolo zegrosa, ezitolo zokudla kwezempilo, naku-inthanethi. Ithengiswa yomisiwe, ikhukhumele, noma igayiwe njenge ufulawa.

I-millet eyomile ingaphekwa njenge-couscous noma iquinoa. Ufulawa wamabele uthatha indawo enhle kafulawa kakolweni. Ungadla i-millet ekhukhumele njengokudla okulula noma uyisebenzise esikhundleni sokudla okusanhlamvu kwerayisi. 

Ukupheka i-millet, hlanganisa izinkomishi ezi-2 zamanzi kanye nenkomishi engu-1 ye-millet epanini eliphakathi. Letha ingxube ibe ngamathumba, bese unciphisa ukushisa futhi uyeke ukuthi ubilise ngesivalo imizuzu engaba ngu-15 (noma kuze kube yilapho i-millet imunca amanzi amaningi). Susa ipani emlilweni bese uliyeka lihlale imizuzu engu-10 uvale ngesivalo kuze kube unyaluthi lumunca noma yiluphi uketshezi olusele. 

Gcoba okusanhlamvu emanzini amahora ambalwa ngaphambi kokuthi uwapheke. Lokhu kuzosiza ukunciphisa ezinye zezinhlamvu ' i-phytic acid, engakwenza ungakwazi ukumunca ezinye izakhamzimba. Ukuze uthole ukunambitheka kwe-nuttier, gazinga i-millet epanini imizuzu embalwa ngaphambi kokuba uyipheke. 

Zama le mibono yokwengeza i-millet ekudleni kwakho:

• Bhaka isinkwa ngofulawa wamabele.
• Zama i-risotto yamabele namakhowe.
• Sebenzisa i-millet njengokugcwalisa isitshalo seqanda esigxishiwe.
• Hlanganisa ufulawa we-millet eqoqweni lama-waffles.
• I-snack on millet ekhukhumeziwe esikhundleni sokuthi I-Popcorn.
• Engeza i-millet ethosiwe ukuze iqedwe esaladini lakho.
• Yenza i-millet curry noma isitshulu.