Iningi labantu lingase lizibuze ukuthi yini unyathi iyini nokuthi kungani kufanele uyidle.

Kuwukudla okunomsoco osekubuyise indawo yakho ekudleni kweningi labantu abakhathalela impilo. Ngaphezu kokungabi ne-gluten, amabele alungile empilweni yakho futhi angasiza ekunciphiseni isisindo. Noma yimuphi umthandi wokufaneleka uzokufakazela lokhu okumangalisayo izinzuzo zokudla amabele.

Imelana nesomiso kanye nesondlo esincane, unyaluthi luwuhlamvu. Yize isetshenziswa kaningi njengokudla kwezinkomo, abantu banentshisekelo enkulu ezinzuzweni zayo ezikhulayo zezempilo. Lokhu kungenxa yezinzuzo eziningi zezempilo zokusanhlamvu kanye nokuguquguquka ekuphekeni. Ama-Millet eza ngezinhlobo eziningi ezahlukene, ngalinye linesethi ehlukile yezinzuzo zezempilo. Ake sixoxe ngezinzuzo zezempilo zokwengeza amabele amaNdiya ekudleni kwethu.

Izinhlobo eziningi zama-Millet

Kunezigaba ezimbili eziyinhloko zamabele, ezibalwe ngezansi futhi anezingoma ezihlukahlukene:

1) Okusanhlamvu Okulula

Izinhlamvu ezinqunu, njenge-Ragi, i-Jowar, ne-Bajra, zingamabele angenawo amajazi awo aqinile, angadleki. Lama millet awadingi ukucutshungulwa ngemva kokuvuna. Ngemva kokuhlanza, alungele ukudla. Lama millet manje asetshalwa kabanzi ngenxa yalokho.

2) Ama-Husked Grains

I-Foxtail, i-millet encane, kanye ne-Kodo millet konke kufakwe kulokhu kudla kwesibili kwe-millet. Lezi zinhlobonhlobo zinejazi lembewu elingagayekile elidinga ukususwa ngaphambi kokusetshenziswa.

Izinzuzo zezempilo zamabele

Nazi ezinye zezinzuzo zokudla okunomsoco we-millet, ezihlanganisa i-phosphorus, i-magnesium, ithusi, ne-manganese. Lezi zakhi zomsoco zingakhuphula amazinga omsoco ekudleni kwakho futhi zibuyisele ibhalansi yakho yokudla okunomsoco.

1) Yandisa Uhlelo Lokugaya ukudla

I-fiber etholakala ku-millet isiza ukulawula imikhuba yamathumbu futhi ikhuthaze isimiso sokugaya esinempilo. Ukwengeza, inezimfanelo ze-prebiotic ezikhuthaza ukukhula kwamagciwane e-probiotic ku-microbiome. Lokhu kunikeza izinzuzo zezempilo eziqinisa isimiso sokugaya ukudla kanye namasosha omzimba ewonke.

Kulabo abanesifo se-celiac noma ukungabekezelelani kwe-gluten, kungumthombo othembekile ngoba awunayo i-gluten. Lokhu okusanhlamvu okuminyene kwezakhi zomzimba, okufakwe amaprotheni kanye ne-fibre, kuphephile ukuba wonke umuntu adle.

2) Isiza Ukugcina Umsebenzi Wenhliziyo Onempilo

I-Magnesium, isakhi esitholakala ku-millet, isiza ukulawula ukusebenza kwenhliziyo. Ukusebenzisa i-millet kungase futhi kunyuse amazinga e-arachidonic acid, i-polyunsaturated fatty acid ekhonjiswe ukuthi ivikela izicubu zenhliziyo nemithambo yegazi.

I-Niacin, eyaziwa nangokuthi i-vitamin B3, ingesinye isithako ku-millet. Le vithamini isiza ukwehlisa ezinye izici eziyingozi zenhliziyo, okuhlanganisa amazinga aphezulu e-cholesterol namazinga e-triglyceride.

3) Ithuthukisa Isimo Senhliziyo

I-tryptophan, i-amino acid esiza ukuphakamisa isimo sengqondo, igcwele amabele. Ukudla okuphezulu kumabele, okuqukethe i-tryptophan, kungadambisa izimpawu zokukhathazeka nokudangala.

4) Ingculazi ekubambezeleni ukukhula kwesifo sikashukela

Izinzuzo zezempilo ze-millet zinciphisa ingozi yokuba nesifo sikashukela sohlobo 2. Ukwengeza, kusiza iziguli ezinesifo sikashukela ukulawula amazinga azo eglucose. Ukwengezwa kwe-Adiponectin kungathuthukisa ukuzwela kwe-insulin.

5) Isiza ukuphatha ukukhuluphala

Ama-Millet awukudla okumnandi kokunciphisa isisindo ngoba ane-calorie ephansi. Kuyinzuzo kulabo abafuna ukunciphisa umzimba kanye nalabo abakhathazekile ngokufaneleka kwabo. Kubenza bakwazi ukugcina amazinga abo wamandla usuku lonke ngaphandle kokuthi bahlale bedla ukuze bafuthe.

Uma kuqhathaniswa namanye ama-carbs, ukudla kwe-millet nakho kugcwalisa kakhulu. Zikugcina uzizwe ugcwele isikhathi eside ngoba zithatha isikhathi ukubola futhi zingene emzimbeni wakho.

6) Iqinisa amasosha omzimba

Ukudla amaprotheni kuyadingeka ekukhuleni kwamasosha omzimba. Ukukhula kwethu namandla okuvikela amasosha omzimba aqinile kungasizwa amaprotheni amabele. Amasosha omzimba anamandla anciphisa amathuba okugula.

I-Xiaomi 2.5kg

7) Ukukhulula ukucindezeleka oxidizing

I-Millet iqukethe ama-antioxidants angase agcine amandla omzimba wakho wokumelana nengcindezi ye-oxidative, ebhekwa ngokuyinhloko ekuguleni okungapheli nokuguga. Izifo zesikhathi eside ezifana nokuphazamiseka kwezinzwa, isifo sokuqaqamba kwamalunga, nesifo sikashukela zingase zibe mancane amathuba okuba zithuthuke ngenxa yama-antioxidants. Lokhu kudla kuphezulu kuma-antioxidants futhi kungase kuvikele ekucindezelekeni kwe-oxidative, okunomthelela omubi ekusebenzeni kwengqondo. Kuye kwaphakanyiswa ukuthi ukudla okusanhlamvu kwe-millet kungase kunciphise ukulimala kwe-oxidative ku-hippocampus futhi kuvimbele ukuqala kwesifo i-Alzheimer's.

Ama-Millet ahlukahlukene

Naphezu kweqiniso lokuthi wonke amabele awela ngaphansi komndeni wakwaPoaceae, ayahluka ngombala, ukwakheka, izinhlobo, kanye nokwakheka. Kunezinhlobo ezingaphezu kuka-20 ezahlukene izinhlobo zamabele, kodwa lezi ezinye ezivame kakhulu, ezinezinzuzo ezihlukene zezempilo ze-millet.

1) Foxtail unyaluthi

I-Foxtail millet, ebizwa nangokuthi i-Kangni noma i-Kakum e-India, Inama-carbohydrate anenzuzo asiza ukulawula ushukela wegazi. Okuqukethwe kwe-iron ne-calcium nakho kuyasiza ekuqiniseni izindlela zokuzivikela. Ukwengeza, i-foxtail millet inezinzuzo ekulawuleni amazinga e-cholesterol yegazi kanye nokukhuphula amazinga e-HDL emzimbeni.

2) I-millet yomunwe

Elinye igama le-finger millet i-ragi. Isetshenziswa njengendlela enempilo esikhundleni sokusanhlamvu okwenziwe ngokolweni nelayisi. Ukwengeza okungenayo i-gluten, lokhu kudla kwamaprotheni e-millet nakho kuphezulu ekubunjweni komsoco. I-Ragi ingasiza ukuthuthukisa ukukhula kwengqondo yezingane.

3) I-Pearl Millet

Amaprotheni, i-fibre, i-iron, i-calcium, ne-magnesium konke kukhona ekudleni okugcwele kwe-millet ye-bajra. Yidla njalo i-pearl millet ukuze ugweme isifo sikashukela sohlobo II.

4) I-Buckwheat

I-Buckwheat iyinhlamvu engcono kakhulu ongadla uma ufuna ukunciphisa umzimba. Yehlisa i-cholesterol futhi ithuthukise ukuqina kwenhliziyo nemithambo yegazi, ikwenze kube ukudla okufanele abantu abanesifo sikashukela. Ukwengeza, i-buckwheat isiza ekuvimbeleni izifo ezinjengomdlavuza webele, isifuba somoya esibi, kanye ne-cholelithiasis.

5) I-Millet encane

I-Millet encane iyindlela enhle kulabo abafuna ukunciphisa umzimba ngoba inikeza izinzuzo zezempilo ezingcono. Ngale millet, irayisi lingashintshwa kalula ukuze uthole inketho enempilo kakhudlwana. Inothile nge-fiber futhi iqukethe amaminerali ahlukahlukene, okuhlanganisa i-calcium, i-potassium, i-zinc, nensimbi. Futhi iqukethe uvithamini B, onikeza inani lokudla okunempilo empilweni yakho futhi usebenza njenge-antioxidant emzimbeni wakho.

Ilungiswa kanjani i-millet?

Ukulungiselela amabele kuyinqubo elula. Nansi indlela eqondile yokulungisa i-millet:

Izithako:

1 inkomishi yamabele

2 izinkomishi zomhluzi noma amanzi (Ukunambitha) usawoti

Imiyalelo:

1) I-millet kufanele ihlanjululwe ngokuyifaka ku-strainer ye-fine-mesh kanye namanzi agelezayo phezu kwayo ukuze kukhishwe noma yikuphi ukungcola.

2) Ukunambitheka kwe-millet kungathuthukiswa ngokuyigcoba ngaphambi kokupheka. I-millet ehlanjululwe yengezwa esitsheni esishisayo, esomile phezu kokushisa okuphakathi. Imizuzu embalwa, yinyakazise njalo ize iqale ukunuka kahle futhi ibe nsundu esagolide.

3) Pheka amabele: Ukuze ulungise i-millet, ulethe amanzi noma umhluzi ubilise ebhodweni eliphakathi. Uma uketshezi lubila, engeza i-millet nosawoti, bese wehlisa ukushisa. Imizuzu engama-20 ukuya kwengama-25, noma kuze kube yilapho i-millet isithambile, vala ibhodwe ngesembozo bese uliyeka libile. Ungahlola ukuphelela kokunye okusanhlamvu ngokunambitha.

4) Fluff futhi uphumule: Ngemva kokuba i-millet isiqedile ukupheka, susa ibhodwe ekushiseni futhi ulishiye limbozwe cishe imizuzu emihlanu. Lokhu kwenza i-millet ikwazi ukumunca noma iluphi uketshezi okungenzeka lusekhona futhi lube fluffier.

5) Khonza: Ukuze ukhonze, hlukanisa izinhlamvu ze-millet ngemfoloko. I-Millet ingasetshenziswa njengesisekelo noma njengesitsha esiseceleni esifana nelayisi noma i-couscous, noma isetshenziswe njengesisekelo samasaladi, izitshulu, noma ama-stir-fries.

Isiphetho

Izinhlamvu zokudla ezifana ne-millet zinikeza izinzuzo eziningi zezempilo. Ngokuphambene nokutshalwa kwerayisi nokolweni, ukutshala amabele isimeme ngendlela emangalisayo. Izinzuzo zalokhu kudla okusanhlamvu emizimbeni yethu zihlanganisa ukuzivikela okuthuthukisiwe, ukuvimbela izifo, nokuncipha kwesisindo. Ama-Millet nawo athatha isikhathi eside ukuthi umzimba ugaye, okusigcina sigcwele isikhathi eside.

Ziningi izindlela zokufaka i-millet ekudleni kwakho. Lokhu kudla okusanhlamvu kunezinhlelo eziningi zokupheka zokupheka ezitsheni ezahlukene. Ingasetshenziswa esikhundleni sokunye okusanhlamvu ukwenza iphalishi noma ukwengeza kumakhekhe. Ngakho-ke faka lokhu ku-superfood ekudleni kwakho njalo futhi ubuke izinguquko ezinhle ezizenzayo empilweni yakho.