Izinzuzo Zezempilo Eziphezulu eziyi-12 zamaMillet

Uma u-millet ekwazi ukucula, bazobe becula ingoma ethi 'Lost in Time' kaCelldweller. 

Futhi akuwona nje amagama ezinhlamvu ayenza ibe i-ode ekahle esikhathini esidlule sika-millet kodwa ividiyo futhi lapho idayinaso lihamba khona esikhathini esedlule, samanje nesizayo. 

Kungani? Nokho, kunesikhathi lapho amabele ayetshalwa kabanzi njengokudla okuyisisekelo futhi eyingxenye ebalulekile yamasiko okudla wendawo. 

Kodwa balahleka ngesikhathi. 

Lapho sezithenjwa ngokuhlinzeka ngokudla okunomsoco kanye nezinzuzo zezempilo, zakhohlwa futhi zahwetshwa ukuze bathole okusanhlamvu 'okucolisisiwe' okwengeziwe ngemva kwe-Green Revolution. 

E-India, kunezinhlobo ezimbalwa zamabele afana no-Jowar, Bajra, Ragi, Foxtail millets, Porso millet, njll. Nakuba i-India yasemaphandleni ingazange ikhohlwe i-millet kanye nezinzuzo zayo ngokuphelele, i-India yasemadolobheni ilahlekelwe ukuxhumana nalokhu kudla okunomsoco kakhulu. 

Kodwa babuye nge-bang nge I-UN imemezela u-2023 njengoNyaka Wamazwe Ngamazwe Wama-Millet futhi balungele ukubusa ikusasa. 

Yiziphi Izinhlobo Ezihlukene zamaMillet

I-Sorghum Millet

Pearl Millet

I-Foxtail Millet

I-Finger Millet

I-Fonio Millet

I-Brown top Millet

Ama-Millet amancane

I-Buckwheat Millet

Amaranth ama-Millet

I-Kodo Millets

Namuhla, sizozama ukubuyisela i-millet ekhishini lakho. Sizokutshela izinzuzo ezifihliwe ngaphakathi kwalezi zitshalo zezinhlamvu ezincane ezazithandwa kakhulu yizizukulwane zethu zangaphambili. 

Yiziphi izinzuzo zamabele?

Ngaphandle kokuthengeka kakhulu, i-millet inezinzuzo ezimbalwa zezempilo nezemvelo eziyenza ibe isengezo esiphelele ekudleni kwakho kwansuku zonke. Ake sizihlole ngayinye ngayinye.  

1. Ama-Millet asekela ukugaya 

Ama-Millet asekela uhlelo lwakho lokugaya ngezindlela eziningi 

1. Iphezulu ku-fiber: Ama-Millet angumthombo ocebile we-fibre encibilikayo nengancibiliki, ekhuthaza ukugaya okunempilo futhi ivimbele ukuqunjelwa.
2. Ilawula ukunyakaza kwamathumbu: I-fiber ephezulu ku-millet isiza ukulawula ukuhamba kwamathumbu futhi ivimbele ukuphazamiseka kokugaya okufana nesifo samathumbu esicasulayo.
3. Iyakhuthaza impilo yamathumbu: I-fiber kuma-millet isebenza njenge-prebiotic, ikhuthaza ukukhula kwamabhaktheriya amahle emathunjini futhi ithuthukise impilo yonke yamathumbu.
4. Yehlisa ukuvuvukala: Ama-Millet aqukethe ama-anti-inflammatory compounds anciphisa ukuvuvukala emathunjini futhi avimbele ukuphazamiseka kokugaya njengezilonda nokuvuvukala.
5. Kwenza ukugayeka kokudla: Ama-Millet kulula ukugaya futhi awabangeli ukungakhululeki kokugaya ukudla njengokuqunjelwa, igesi, nokuminyanisa, okuvame ukuhlotshaniswa nezinhlamvu eziqukethe i-gluten.

Ukufaka i-millet ekudleni kwakho kungasiza ekusekeleni ukugaya okunempilo ngokunikeza i-fibre ebalulekile, ukukhuthaza impilo yamathumbu, ukwehlisa ukuvuvukala, kanye nokwenza lula inqubo yokugaya.

2. Ama-Millet asekela uhambo lwakho lokulahlekelwa isisindo

Ama-Millet anenkomba ephansi ye-glycemic enciphisa ubungozi bokuzuza isisindo. Inkomba ye-glycemic wuhlelo lokulinganisa lokudla okuqukethe ama-carbohydrate nokuthi umzimba wethu ukumunca ngokushesha kangakanani. Ukuba ngaphansi esikalini se-glycemic kwenza ilungele abantu abazama ukwehlisa isisindo. I-fiber ku-millet ithuthukisa umuzwa wokugcwala futhi ikusiza ukuthi wehlise ukudla kwakho kwekhalori kukonke.

Ama-Millet nawo anama-kilojoule aphansi, futhi akunikeza amandla aqhubekayo, enciphisa amathuba okuba wena, ukudla ngokweqile nokudla ukudla okungenampilo.

3. Acebile ngemisoco 

Ama-Millet anothile ngomsoco ngoba aqukethe inani elikhulu lamavithamini abalulekile, amaminerali, nama-antioxidants. Ezinye izakhamzimba ezibalulekile ezitholakala kumabele zifaka:

1. Amaminerali: Ama-Millet anamaminerali amaningi abalulekile njenge-magnesium, i-phosphorus, ne-potassium, ekhuthaza amathambo aqinile, impilo yenhliziyo, nokusebenza okufanele kwemizwa nemisipha.
2. Amavithamini: Ama-Millet angumthombo omuhle wamavithamini e-B-complex, kuhlanganise ne-thiamine, i-niacin, ne-folate, esekela ukukhiqizwa kwamandla kanye nempilo yonke.
3. Amaprotheni: Ama-Millet amahle umthombo wamaprotheni asekelwe ezitshalweni, okubalulekile ekwakheni nasekulungiseni izicubu, nokugcina imisipha yemisipha.

4. Ama-Millet akhuthaza impilo yenhliziyo 

Ocwaningweni oluholwa ngabakwa I-International Crops Research Institute for the Semi-Aid Tropics (ICRISAT), kwatholakala ukuthi ukudla amabele kwehlisa i-cholesterol ngo-8%. 

Ucwaningo luphinde lwabonisa ukuthi i-low-density lipoprotein cholesterol noma i-cholesterol embi njengoba sijwayele ukwazi, yehle ngo-10%. 

Ama-Millet anamaminerali abalulekile njenge-magnesium, ebalulekile ekugcineni impilo yenhliziyo nokulawula umfutho wegazi. Ama-Millet angumthombo ocebile we-fibre encibilikayo nengancibiliki, esiza ukwehlisa amazinga e-cholesterol futhi yehlise nengozi yesifo senhliziyo. 

5. Isiza ukulawula ushukela egazini

Ucwaningo luye lwakufakazela lokho ukudla amabele kusiza ekwehliseni ushukela wegazi amazinga nge 12-15%. Uma kuqhathaniswa nezinhlamvu zayo zangaleso sikhathi njengokolweni, ummbila, nelayisi; amabele anenkomba ephansi ye-Glycemic index of just 52.7. Lokhu kusho ukuthi i-millet ingena kancane kancane emgudwini wegazi, ivimbela ukukhuphuka okusheshayo kumazinga kashukela egazini. Kungehlisa izinga likashukela egazini futhi kukusize wehlise ushukela wakho uze ufike esigabeni sangaphambi kwesifo sikashukela usuka esigabeni sesifo sikashukela.

6. Ama-Millet acebile kuma-antioxidants 

Amamililithi a umthombo omuhle wama-antioxidants. Ama-Antioxidants ayizinhlanganisela ezisiza ukuvikela umzimba emonakalweni wama-radicals mahhala. Lawa ma-radicals mahhala angabangela ukucindezeleka okwenziwe nge-oxidative, abe nomthelela ezifweni ezingapheli futhi abangele ukuguga ngaphambi kwesikhathi. Amanye ama-antioxidants atholakala kuma-millet afaka i-polyphenols, i-flavonoids, ne-carotenoids.

7. Isekela impilo yamathambo

 Ama-Millet anjalo amaminerali acebile njenge-calcium, i-iron, i-magnesium, i-manganese, i-zinc, ithusi, i-potassium ne-phosphorus, ekhuthaza amathambo aqinile. Enye yezinhlobo zamabele, i-Finger millet noma i-Ragi, iqukethe i-calcium ephindwe ka-5-30 kunezinye izinhlamvu zokudla ezibaluleke kakhulu empilweni yamathambo. 

8. Ama-Millet awanayo i-gluten 

I-Gluten wuhlobo lwamaprotheni atholakala ukolweni, ibhali, futhi abantu abane-gluten ukungabekezelelani kumele bagweme lezi zinhlamvu. Ama-Millet, awahlobene nalezi zinhlamvu futhi awaqukethe i-gluten, okuwenza abe inketho ephephile nefanelekile kubantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten.

Uma ungabekezeleli i-gluten futhi uqhubeka nokudla ukudla okune-gluten, ungase ube nokukhathazeka okuningana kokugaya ukudla futhi ukhuluphale. 

9. Ithuthukisa amandla kanye nokuvikeleka komzimba 

Ukuba ecebile ngezakhi njenge-Vitamin B1 namaminerali afana ne-iron ne-magnesium, amabele aqinisa amasosha omzimba wethu futhi anikeze amandla emzimbeni ukulwa nezifo. Kungumthombo omkhulu wamandla ukuze uhlale usebenza usuku lonke. 

Ama-Millet athuthukisa i-metabolism emizimbeni yethu, akhuphule ukukhula kwamagciwane amahle emathunjini abuye asize imizimba yethu ukuthi ilwe nezifo ezitholakala ngokudla kanye nezifo ezijwayelekile. 

10. Isekela impilo yesikhumba 

Uma kukhona okwaziyo nge-skincare kumele ngabe uzwile ngakho niacin. I-niacin yaziwa kakhulu nge-niacinamide futhi itholakala emikhiqizweni eminingi yokunakekela isikhumba. Isebenza ekushwabaneni, yelapha izinduna, yenza isikhumba sibe nokulingana, futhi sithambisa isikhumba. 

Nakuba lezi bekuyizo zonke izinzuzo zezempilo ezinikezwa ngamabele, kunezinye izinzuzo ezengeziwe, lezi zinhlamvu eziletha emhlabeni. 

11. Umthombo wokudla okunomsoco 

Ngokusho kwe KANYE, ama-millets angasiza ekuxazululeni inselele ye-agrifood yomhlaba wonke yokondla abantu abakhula njalo njengoba benomsoco futhi bayathengeka. Ingaqeda indlala emhlabeni, isebenze njengomthombo wemali kubalimi abancane, izuze intuthuko esimeme, ikhuthaze ukuhlukahluka kwemvelo futhi ikwazi ukuzivumelanisa nesimo sezulu esishintshayo. 

12. Iyahambisana nemvelo 

Ama-Millet adinga amanzi angaphansi ngo-70% ukuze akhule uma kuqhathaniswa nelayisi futhi uthathe ingxenye yesikhathi sokukhula uma uqhathaniswa nokolweni. Kudingeka futhi amandla angaphansi ngo-40% ukuze kucutshungulwe. Ziyizitshalo eziqinile futhi ngaleyo ndlela zikwazi ukumelana nezimo zezulu ezimbi kakhulu ikakhulukazi ukushisa. 

Ukufaka i-millet ekudleni kwakho kuyindlela elula nemnandi yokuthuthukisa impilo enhle nokuphila kahle. Kunezindlela eziningi ongafaka ngazo lokhu kudla okumnandi ekudleni kwakho kwansuku zonke. Okulula kakhulu ukufaka ufulawa we-millet kufulawa wakho ovamile futhi ujabulele izinzuzo zalokhu kudla okunomsoco. 

Ayinayo i-gluten, iyasiza ekwehliseni nasekulawuleni isisindo, inikeza izinzuzo eziningi zezempilo futhi isekelwa yiZizwe Ezihlangene ngendima yayo ebalulekile ohlelweni lokudla. Uma lokhu kungadingi ukumemeza ku-millet, kuzokwenzenjani? 

Ufuna indlela elula yokwengeza i-millet ekudleni kwakho ngaphandle kokuyeka ama-chapati akho owathandayo namadosi? Zama i Ingxube ye-Multi-Millet namuhla. Thola amandla ama-millet angu-5 kukho konke ukulunywa ngaphandle kokwenza noma yimuphi umzamo owengeziwe. Vele wengeze inkomishi engu-1 yale ngxube enkomishini engu-3 kafulawa wakho we-chapati (i-atta) noma i-dosa batter bese upheka ngendlela ojwayele ukwenza ngayo. I-chapati yakho enomsoco kanye nedosa isilungele ukusetshenziswa!