Amamilithi ziwumthombo onamandla wezakhi. Zithuthukisa impilo yakho futhi zithuthukise ukuncipha kwesisindo, ngaphandle kokungabi ne-gluten. 

Ama-Millet atholakala ngezinhlobo ezihlukahlukene, futhi ngayinye inezinzuzo zayo zezempilo. Ukudla i-millet njengengxenye yokudla kwakho kwansuku zonke kuwumqondo wakudala. Abantu basenkabeni naseningizimu yeNdiya babedla amabele nsuku zonke kwaze kwaba yilapho iGreen Revolution yenza irayisi nokolweni kufinyeleleke kalula. 

Ngokukhula kwerayisi nokolweni, amabele athatha indawo engemuva iminyaka ethile. Kodwa-ke, manje sebesitholile isikhundla sabo ekhishini nasezinhliziyweni zabantu abakhathalela impilo.

Yini Ama-Millet?

Ama-Millet ayizinhlamvu ezimahhadla ezinomsoco ophezulu. Zicebile ngamaprotheni, amavithamini, amaminerali, nama-fibers. Ngokungafani nokunye okusanhlamvu, amabele adinga amanzi amancane kanye nokuvunda komhlabathi. Ukukwazi ukufinyeleleka ngokuphelele kwamamililiti kuphinda kumake 'njengokudla kohlamvu lwabampofu'. Umhlaba manje usuwaqaphela amamilithi ngamakhono awo amakhulu.

Ungahlukanisa ama-Millet abe yizigaba ezimbili ezibanzi:

1. Izinhlamvu ezinqunu

Izinhlamvu ezinqunu zisho amabele angenawo amakhoba aqinile, angagayeki, njengeRagi, Jowar, kanye neBajra. Lama millet awadingi ukucutshungulwa ngemva kokuvuna kwawo. Angadliwa ngokushesha ngemva kokuhlanza. Lama millet alinywa kakhulu namuhla.

2. Izinhlamvu ezigayiwe

I-Foxtail millets, i-Millet millets, kanye ne-Kodo millets ingalolu hlobo lwesibili. Lezi zinhlobo zihlanganisa ijazi lembewu elingagayeki okufanele lisuswe ngaphambi kokuba lisetshenziswe. Ukucutshungulwa kwala ma millet kungesinye sezizathu ezenza angathandwa kakhulu.

Ama-Millet aqukethe inqwaba yama-micronutrients njenge-iron, i-calcium, ne-phosphorus. Futhi, zithatha isikhathi ukugaya, okungabangeli ukukhuphuka kukashukela egazini okuhlotshaniswa nokudla okugayeka kalula. Ngakho ukufaka i-millet ekudleni kwakho kungasiza ukulawula isifo sikashukela. 

5 Izinhlobo zama-Millet

Ama-Millet afika ngamajamo nobukhulu obuhlukene. Izigaba ezimbili ezibanzi okukhulunywe ngazo ngenhla ziqukethe izinhlobo eziningi zamabele. Sizobheka ezinye zalezi zinhlobo ezahlukene ngezansi:

1. I-Foxtail Millet

I-Foxtail millet, noma ngomdabu ebizwa ngokuthi i-Kakum/Kangni. Iqukethe ushukela wegazi olinganisela ama-carbohydrate anempilo. Okuqukethwe kwe-iron ne-calcium okukhona kuyo kusiza ukuqinisa amasosha omzimba. Ngaphezu kwalokho, i-foxtail millet isiza ukulawula i-cholesterol yegazi futhi ikhulise amazinga e-HDL e-cholesterol emzimbeni wakho.

2. I-Finger Millet/Ragi

I-Ragi igama elivame kakhulu le-finger millet. Isetshenziswa njengengxenye ye-cereal enempilo esikhundleni selayisi nokolweni. I-Ragi ayinayo i-gluten futhi inothile ngamaprotheni futhi isiza ukuthuthukiswa kobuchopho ezinganeni ezikhulayo.

3. Pearl Millet/Bajra

I-Bajra inomsoco ngendlela emangalisayo. Iqukethe amaminerali afana ne-calcium ne-magnesium, amaprotheni, i-fibre, nensimbi. Zijwayeze ukusetshenziswa njalo kwe-pearl millet ukuze ulwe nesifo sikashukela sohlobo lwe-II kanye nokusiza ukwehlisa isisindo. 

4. I-Buckwheat

Hamba nge-buckwheat uma okukukhathazayo okuyinhloko ukwehlisa isisindo. Kwenza ukukhetha okunempilo kokudla kwesifo sikashukela, kusiza ukwehlisa umfutho wegazi, futhi kuthuthukise impilo yenhliziyo nemithambo yegazi. I-Buckwheat iphinde ilwe nezifo ezifana ne-gallstones, i-asthma yezingane, nomdlavuza webele.

5. Unyaluthi Oluncane

I-Millet encane nayo iyindlela enhle kakhulu kulabo abafuna ukunciphisa umzimba. Ungawudla njenge-rice esikhundleni. Iphezulu ku-fiber futhi igcwele amaminerali amaningi njenge-potassium, i-zinc, insimbi ne-calcium. Futhi igcwele izinzuzo zezempilo zikavithamini B futhi isebenza njenge-antioxidant yomzimba wakho.

7 Izinzuzo Zezempilo Eziqinisekisiwe zamaMillet

1. Aid Weight Loss

I-Millet inothile ngamaprotheni kanye ne-fiber, izakhi ezimbili ezibalulekile zokunciphisa isisindo. Basiza ukugcina isisu sigcwele isikhathi eside futhi banciphise umkhuba wokudla okungenampilo phakathi kokudla. Lokhu kusiza ekwehliseni ama-kilos engeziwe ngaphandle kokuyekethisa ekudleni.

2. Gcina Amazinga Kashukela Wegazi Lakho Aphansi

Ngokusho kuka-a i-meta-analysis, ukusetshenziswa kwe-millet kwehlisa izigameko zokushintshashintsha kokushukela egazini. Ama-Millet anenani eliphansi inkomba ye-glycemic. Ngakho-ke ukusetshenziswa kwamabele kwehlisa njalo amathuba okuba nesifo sikashukela. Kuyasiza futhi ukuzinzisa amazinga kashukela egazini kwabanesifo sikashukela.

3. Khulisa Amasosha omzimba

Ucwaningo ithi ukusetshenziswa kwe-millet, kokubili okukhulu nokuncane kunenzuzo ekwakheni amasosha omzimba. Ukudla amaprotheni kuwumthwalo wemfanelo wokwakha amasosha omzimba.

Ama-Millet ngokuba umthombo omkhulu wamaprotheni angasiza ekuthuthukiseni nasekuqiniseni amasosha omzimba wethu. Ukuzivikela okuqinile kusho amathuba ambalwa okuthi ubambe izifo.

4. Yehlisa Izingozi Zenhliziyo

Ama-Millet aqukethe amafutha abalulekile, ahlinzeka imizimba yethu ngamafutha amahle. Lokhu kuvimbela ukugcinwa kwamafutha amaningi futhi kwehlisa ngempumelelo ingozi ye-cholesterol ephezulu, ukushaywa unhlangothi, nezinye izinkinga zenhliziyo njengoba kushiwo yilo. funda. 

Okuqukethwe kwe-potassium kuma-millet kulawula umfutho wegazi lakho futhi kuthuthukisa isimiso sakho sokujikeleza kwegazi.

I-Xiaomi 2.5kg

5. Ivimbela Isifuba Somoya

Okuqukethwe kwe-magnesium ku-millet kunganciphisa ukuthi uvame ukuba nemigraines. Kungase futhi kwehlise ubukhali bezikhalazo zakho zesifuba somoya.

Isizathu siwukuthi, ngokungafani nokolweni, aziqukethe izinto ezingezwani nezifo eziholela kusifuba somoya kanye nokushaywa umoya.

6. I-Aids Digestion

Ama-Millet angumthombo ocebile we-fiber ozuzisa ukugaya ngokudambisa ukuqunjelwa, igesi, i-cramping, kanye nokuqunjelwa. Ngaphezu kwalokho, ukugaya okuhle kugcina izinkinga ezifana nomdlavuza wesisu/ukholoni kanye nesifo sezinso/isibindi kude.

7. Isebenza njenge-Antioxidant

Ama-Millet asiza umzimba wakho ukuthi ukhiphe ubuthi ngenxa yezakhiwo zawo zokulwa ne-antioxidant; I-Quercetin, i-curcumin, i-ellagic acid, namanye ama-catechin abalulekile akhipha ubuthi emzimbeni wakho futhi anciphise izenzo ze-enzymatic zezitho zakho.

Isifinyezo

Ama-Millet anothe ngezakhi eziningi ezizuzisayo, njenge-phosphorus, i-magnesium, ithusi, ne-manganese. Ukuzihlanganisa ekudleni komuntu kungaba nezinzuzo ezehlukene zezempilo ezifana nokuthuthukiswa kokuzivikela komzimba nempilo yokugaya ukudla. Iphinde ivikele ezimeni zenhliziyo nezinye izinkinga ezifana nesifuba somoya. Ukusetshenziswa kwe-millet kuyaziwa ukusiza ukunciphisa umzimba futhi kukhiphe ubuthi emzimbeni. Iphinde ilawule amazinga kashukela egazini esiza ekuvimbeleni isifo sikashukela noma ekulawuleni kangcono isimo. 

Healthy Millet Recipes

Ukusetshenziswa kwamabele kuhlukene. Ungawapheka ukudla kwasekuseni, kwasemini noma kwakusihlwa.

Sebenzisa irayisi le-millet esikhundleni selayisi elimhlophe ekuphekeni kwakho, futhi izitsha zakho zizoba nempilo enhle kakhulu. Okunikezwe ngezansi iresiphi yokulungisa i-millet esikhundleni selayisi.

1. I-Vegan Millet Sushi Nemifino Yezimpande Egazingiwe kanye Ne-Broccoli Cream

Ubukhulu bokukhonza - ama-sushi rolls ama-5
Isikhathi sokulungiselela - imizuzu engama-45-50

Izithako:

Okwemifino Yezimpande Egazingiwe

• 1/2 tbsp amafutha
• ¼ tsp usawoti
• I-100g ngayinye yesanqante, itheniphu, isilimo esidliwayo esinamagatsha anamanzi, nama-beet strips

Okwe-Broccoli Cream

• 50 g ngayinye yembewu ye-sunflower ehlutshiwe kanye nezimbali ze-broccoli
• 180 ml amanzi abandayo
• 1 tbsp isoso soy sauce ephansi

Ngemabele

• 250 g we-millet engaphekiwe
• 1.2 l amanzi
• ½ tsp usawoti

Uzodinga futhi amashidi angu-5 we-nori kanye ne-tamari sauce ukuze ukhonze.

Imiyalelo:

1. Bhaka imifino kuqala. Shisisa ihhavini ku-400F, beka imicu yemifino yakho ethreyini yokubhaka embozwe ngokufafaza ngamafutha. Faka usawoti phezu kwemifino bese uyibhaka kuhhavini imizuzu engu-35 noma ibe nsundu kancane. Khipha ithreyi kuhhavini bese uvumela imifino ebhakiwe ukuthi iphole.

2. Manje, hlanganisa unyaluthi namanzi nosawoti bese ulibilisa. Bilisa le ngxube ekushiseni okuphakathi cishe imizuzu eyi-15. Uma selithambile, libeke eceleni bese liphola.

3. Bilisa izimbali ze-broccoli futhi imbewu ye-sunflower emanzini imizuzu engu-15 bese ukhipha futhi uhlanza le mifino ebilisiwe ngamanzi abandayo. Engeza le broccoli ephekiwe kanye nembewu ye-sunflower ku-blender ngamanzi abandayo, isoso ye-soy, noviniga. Hlanganisa imizuzu embalwa uze uthole ingxube ebushelelezi bese uyibeka eceleni.

4. Thatha umata ogoqayo kanye namashidi e-nori bese ulungiselela ukwenza i-sushi yakho. Okokuqala, engeza isipuni se-millet bese usisakaza. Bese wengeza imifino egazingiwe kanye nencane yalowo khilimu we-broccoli.

5. Monisa ingaphezulu leshidi le-nori ngamanzi bese uligoqa libe umqulu we-sushi oqinile. Phinda inqubo efanayo izikhathi ezinhlanu bese usebenzisa ummese omanzi obukhali ukuze usike i-sushi ibe yizicucu. Khonza le sushi ngokhilimu we-broccoli osele kanye ne-tamari sauce. Jabulela i-sushi yakho yerayisi ye-millet.

HealthifyMe Ukusikisela

Isebenzisa amabele ahlukahlukene esikhundleni sezinhlamvu zendabuko ezifana nokolweni, irayisi linikeza ukunambitheka okuhlukile, ukunambitheka esitsheni esifanayo kanye nezinzuzo zokudla okunomsoco. Ama-Millet awanayo i-gluten futhi enye indlela enhle kulabo abangabekezeleli i-gluten. Angadliwa njengephalishi lesidlo sasekuseni, njengesitsha esiseceleni, noma asetshenziswe njengofulawa wokubhaka. Zingafakwa esobho, izitshulu, namasaladi ukuze kuthuthukiswe umsoco. Sebezuze ukuduma ezitsheni zendabuko ezifana ne-dosa ne-idli ngokushintsha irayisi. Ungasebenzisa futhi amabele ukuze wenze ama-flatbreads anempilo futhi amnandi, ama-rotis, kanye nama-pancake. Ngezinhlobo eziningi zama-millet izinketho ziphela.

Isiphetho 

Ama-Millet andizela ngaphansi kwe-radar ngokuba khona kokusanhlamvu okudume kakhulu, njengerayisi nokolweni. Kwakusanda kuphela lapho abathanda ezempilo nokuqina abavela emhlabeni wonke beqonda amandla ako. Izinzuzo zezempilo ezinikezwa ukudla okusanhlamvu okuthobekile ziyingqayizivele ngempela.

Ngokungafani nokolweni nelayisi, ukutshalwa kwe-millet kusimeme ngendlela emangalisayo. Lokhu kudla okusanhlamvu kuzuzisa imizimba yethu ngokuqinisa amasosha omzimba, ukugcina izifo zisesimweni, nokusiza ukuncipha kwesisindo. Ngaphezu kwalokho, amabele athatha isikhathi eside ukuphuka emzimbeni futhi asigcine sisuthi isikhathi eside.

Ziningi izindlela zokufaka amabele ekudleni kwakho. Ungasebenzisa lokhu kudla okusanhlamvu esikhundleni sokudla okusanhlamvu, wenze iphalishi, noma ukuthelele amakhekhe - ukusetshenziswa kwamamilithi ekudleni akupheli. Ngakho-ke faka lokhu kudla okunamandla ekudleni kwakho kwansuku zonke futhi uqaphele izinguquko ezinhle ezizilethayo empilweni yakho.