Zulu
Amamilithi iyisethi ehlukahlukene kakhulu yotshani obuncane obunembewu, obugcwele kabanzi emhlabeni wonke njengezitshalo zokusanhlamvu zefolishi nokudla komphakathi. Izinhlobo eziningi ezibizwa kakhulu ngokuthi ama-millet ziyingxenye yomphakathi we-Pinaceae, kodwa amanye amabele ayingxenye yezinye izinhlobo ze-tax.
Uma kwenzeka ukwakheka okunomsoco kwezinhlobo ezahlukene ze-Millet zisebenza njengomthombo ohloniphekile wamaprotheni, ama-micronutrients nama-phytochemicals. Kuhlanganisa 65-75% carbohydrate, 2-5% fat, 15-20% fiber yokudla kanye 7-12% amaprotheni. Iphrofayili ye-amino acid ebalulekile yephrotheni ye-millet inempilo kunezinhlobo ezahlukene zokusanhlamvu ezifana nommbila. Ama-Millet aqukethe ama-prolamin axhumene kancane, okungase kube isici esengeziwe esinomthelela ekugayekeni okuphezulu kwamaphrotheni e-millet. Ngokufana namaphrotheni okusanhlamvu, amaprotheni amabele ayimithombo embi ye-lysine, kodwa ahambisana kahle nemifino ecebile i-lysine (indumba) kanye namaprotheni ezilwane akha izinhlanganisela ezinomsoco ezinokubaluleka okuphezulu kwezinto eziphilayo. Ama-Millet anomsoco uma kuqhathaniswa nezinhlamvu ezinhle. Amabele amancane angumthombo omuhle we-phosphorus nensimbi. Ama-Millet anomthelela ekusebenzeni kwe-antioxidant ngama-phytates, ama-polyphenols, ama-tannins, ama-anthocyanins, ama-phytosterol nama-pinacosanols akhona kuwo anendima ebalulekile ekugugeni nasezifo ze-metabolic. Wonke ama-millet anemisebenzi ephezulu ye-antioxidant.
I-Pearl Millet (Bajra) I-Pearl millet iqukethe ingxenye ephezulu kakhulu yamaprotheni (12-16%) kanye nama-lipids (4-6%). Iqukethe i-11.5% ye-fiber yokudla. Ukuze kuncishiswe ingozi yesifo samathumbu esivuvukalayo, kufanele kukhushulwe isikhathi sokuhamba sokudla emathunjini. Okuqukethwe kwe-niacin ku-pearl millet kuphezulu kunawo wonke amanye ama-cereal. Futhi iqukethe i-folicate, i-magnesium, insimbi, ithusi, i-zinc namavithamini E no-B-complex. Inokuqukethwe kwamandla aphezulu uma kuqhathaniswa namanye ama-millet. Icebile futhi nge-calcium namafutha angagcwele kahle alungele impilo.
I-Finger Millet (Ragi) I-Finger Millet iwumthombo ocebile we-calcium (300-350 mg/100g) I-Ragi inokuqukethwe okuphezulu kwamaminerali. Iqukethe amazinga aphansi wamaprotheni (6-8%) kanye namafutha (1.5-2%) Amaprotheni e-finger millet ahlukile ngenxa yokuqukethwe kwe-amino acid sulphur ecebile. Izinhlamvu zinezimo ezinhle kakhulu ze-malting futhi zaziwa kabanzi ngokusetshenziswa kwazo njengokudla kokulunyulwa. Inomsebenzi ophezulu we-antioxidant.
Amabele (Jowar) Ingxenye enkulu yeprotheyini yamabele yi-prolamin (i-kaffirin) enesici esiyingqayizivele sokwehlisa ukugayeka kokudla lapho kuphekwa okungase kube yinzuzo yezempilo emaqenjini athile okudla. Amaprotheni amabele lapho ephekwa awagayekeki kakhulu kunamanye ama-cereal proteins, okungaba inzuzo yezempilo emaqenjini athile okudla. Icebile ngamaprotheni, i-fibre, i-thiamine, i-riboflavin, i-folic acid, ne-carotene. Icebile ku-potassium, i-phosphorus ne-calcium enenani elanele lensimbi, i-zinc ne-sodium.
I-Foxtail Millet (Kakum) Igcwele ama-carbohydrate. Inenani eliphindwe kabili lokuqukethwe kwamaprotheni uma kuqhathaniswa nelayisi. Iqukethe amaminerali afana nethusi nensimbi. Ihlinzeka ngenqwaba yezakhamzimba, ine-sweet nutty flavour futhi ibhekwa njengenye yezinhlamvu ezigayekayo nezingezona i-allergic.
Ikhodi Millet Inamaprotheni amaningi (11%), amafutha aphansi (4.2%) kanye ne-fibre ephezulu kakhulu (14.3%).I-Kodo millet inothe ngamavithamini B ikakhulukazi i-niacin, i-pyridoxin ne-folic acid kanye namaminerali afana ne-calcium, insimbi. i-potassium, i-magnesium ne-zinc. Iqukethe inani eliphezulu lecithin futhi inhle kakhulu ekuqiniseni isimiso sezinzwa.
Ama-Millet awanayo i-gluten, anomsoco kakhulu futhi anothe nge-fibre yokudla. Acebile kuma-micronutrients, okuhlanganisa i-calcium, i-iron, i-phosphorus, njll. Aphansi ku-Glycemic Index (GI) ngenxa yalokho awabangeli ukunyuka okukhulu kushukela egazini. Ama-Millet kufanele abe yingxenye ebalulekile yokudla kwethu kwansuku zonke. I-fiber yokudla kuma-millet inempahla emunca amanzi kanye ne-bulking. Yandisa isikhathi sokuhamba sokudla emathunjini esiza ekwehliseni ingozi yesifo samathumbu esivuvukalayo futhi sisebenze njenge-ejenti ekhipha ubuthi emzimbeni.
Ama-Millet awanawo ama-acidic futhi awanayo i-gluten, asiza ukuvimbela isifo sikashukela sohlobo 2. Isebenza ngempumelelo ekwehliseni umfutho wegazi. Yehlisa ubungozi bezimo zesisu njengezilonda zesisu noma umdlavuza wekoloni. Qeda izinkinga ezinjengokuqunjelwa, igesi eningi, ukuqunjelwa kanye nama-cramping. I-Millet isebenza njenge-probiotic feeding microflora ku-ecosystem yethu yangaphakathi.5 iqiniso elibalulekile elihlobene ne-millet.
I-Powerhouse of Nutrition: I-Millet inothile ngamaminerali kanye nezakhamzimba ezakhiwe yizitshalo uhlobo lwe-phyto-nutrients. I-phytonutrient ebalulekile njengama-lignan akhona kumamililiti esiza ukwehlisa ingozi yezifo zenhliziyo. I-Pearl millets inothe nge-fibre engancibiliki futhi isiza ekugayeni ukudla okungcono, futhi ayaziwa ngezakhiwo zawo zokulwa nomdlavuza. Amabele omsila we-Foxtail awagcini nje ngokucebile ku-magnesium esiza ukulawula amazinga omfutho wegazi, futhi ane-iron ne-calcium eningi esiza ekukhuphuleni izinga lokuzivikela komzimba. I-sorghum, ngakolunye uhlangothi, iwuhlobo lwamabele olungenayo i-gluten oluzuzisa labo abaphethwe yisifo se-celiac. Sekukonke, amabele awukudla okuncane okugcwele izakhi futhi ayimfuneko empilweni enempilo.
Ngokuvuvuka kwezimo zokukhuluphala, isifo sikashukela kanye nokushaywa unhlangothi kwasekuqaleni, kunokunyuka okungazelelwe kokuqaphela impilo phakathi kwabantu. Kunesidingo sokukhetha ukudla okunempilo, futhi kulabo abaqaphelayo, ama-millet enza umthelela omkhulu Ama-Millet athola indawo njengezinketho ezinempilo kulabo abaphethwe yizifo ezithinta indlela yokuphila, kungaba isifo sikashukela, izifo zenhliziyo, ukuphazamiseka kwamathumbu noma ukungezwani komzimba maqondana ne-gluten. .