Ayini amabele? Izinhlobo zamabele, izinzuzo zabo zezempilo kanye nezindlela zokupheka ezithakazelisayo

Ayini amabele?
Ama-Millet ayizitshalo ze-cereal kanye notshani obuncane bembewu, obusetshenziswa kakhulu emazweni ase-Afrika nase-Asia. Kusukela kudala, lezi zitshalo ezincane zazisetshenziselwa ukudliwa abantu kanye nefolishi yezilwane. Elinywa kakhulu ezindaweni ezishisayo zase-Afrika nase-Asia, cishe amaphesenti angama-97 omkhiqizo womhlaba wonke we-millet kwenzeka kulezi zifunda.
Izinzuzo zezempilo zamabele
Kusukela kudala ama-millet ayevame ukusetshenziselwa ukondla izinyoni nezilwane, kuze kube yilapho izinzuzo zezempilo zama-superfoods zaziwa emhlabeni wonke. Nokho, ezindaweni ezihlukahlukene zaseNdiya, amabele ayesetshenziselwa izitsha ezihlukahlukene. Ikakhulukazi, ngenxa yokwakheka kwawo okunomsoco okumangalisayo.

Eqinisweni, i-India yaziwa njengenhloko-dolobha yesibili ngobukhulu yesifo sikashukela emhlabeni, futhi lokhu kuholele ekukhuleni kwesidingo samabele. Ngaphezu kwalokho, lawa ma-millet angenayo i-gluten angadlala indima ebalulekile ekuvimbeleni nasekwelapheni izinkinga eziningi zezempilo. Ecetshiswe ngobuhle bemvelo, amabele angumthombo ocebile we-fiber, amaminerali afana ne-magnesium, i-phosphorus, insimbi, i-calcium, i-zinc ne-potassium.

Ngokukachwepheshe wezempilo nokudla okunomsoco uTapasya Mundhra, 'Amabele anomsoco ngokwedlulele futhi alungele impilo futhi adinga amanzi amancane futhi angagcinwa iminyaka, njengoba ehlala isikhathi eside eshalofini. Ama-Millet enza ukudla okunempilo okuphelele. Eqinisweni, kuvame ukululekwa ukuthi kulungiswe ama-millet ngendlela yephalishi yezingane ezikhulayo kanye nabantu abadala asebekhulile. Ngaphezu kwalokho, amabele agcwele isitashi namaprotheni amaningi, angaba yinzuzo, uma engezwa ekudleni kwansuku zonke.'

Uyanezela futhi,' amabele awanempilo nje kuphela kodwa ngesikhathi esifanayo anokunambitheka okuyingqayizivele, okungagqamisa ukunambitheka kwanoma yikuphi ukudla. Ngezinqubo ezintsha ezihlukahlukene zokupheka, amabele afana ne-ragi, i-jowar ne-bajra asetshenziselwa ukulungisa ukudla okulula nezitsha ezimbalwa ezifana ne-Ragi Idli, i-Millet Khichidi, i-Apple Ragi Halwa (enempilo ezinganeni), ama-Ragi Cookies njll. Ngaphezu kwalokho, amabele angenza ukudla kunambitheke futhi kukhangeke. .'
Ngakho-ke, nakhu okuphansi kokuthi ukwengeza amabele ekudleni kwansuku zonke kungakhuphula kanjani isilinganiso sezempilo futhi kuvimbele izifo futhi kunikeze umsoco owanele.

Ama-Millet alungele izifo zenhliziyo
Lezi zinhlamvu ezincane ziwumthombo onamandla wokudla okunomsoco, okusiza ekuthuthukiseni impilo yenhliziyo futhi kunganciphisa ngempumelelo ukuvinjelwa kwe-coronary. Inothisiwe ngobuhle be-magnesium, enganciphisa ngempumelelo umfutho wegazi kanye nengozi yokushaywa unhlangothi nokuhlaselwa yinhliziyo.

Ikakhulukazi, amabele angasiza ekwehliseni ubungozi bezifo ezifana ne-atherosclerosis. Ecebile nge-potassium, amabele angasebenza ngokuphumelelayo njenge-vasodilator. Ngaphezu kwalokho, ama-lignans esitshalo kuma-millet angaguqulwa abe yizigaxa zezilwane, ezingalwa nezifo ezingamahlalakhona njengomdlavuza nezinye izifo zenhliziyo.
I-Xiaomi 2.5kg

Ama-Millet angakwazi ukulawula izinga likashukela
Ama-Millet angumthombo ocebile we-magnesium, esiza ekuvuseleleni izinga le-insulin, ngaleyo ndlela andise ukusebenza kahle kwama-glucose receptors emzimbeni, okusiza ngokuqhubekayo ekugcineni ibhalansi enempilo yezinga likashukela emzimbeni.
Lokhu kusiza ekwehliseni amathuba okuba nesifo sikashukela sohlobo 2. Ukuze uqhubeke nokulinganisela izinga likashukela ungangeza ama-flaxseeds, ibhotela, irayisi elibomvu, irayisi elimnyama.

Ama-Millet akhuthaza ukugaya
Ecebile nge-fiber, amabele enza okusanhlamvu okunempilo, okungasiza ekugayeni ukudla futhi kungadambisa izinkinga zamathumbu. Kuyasiza ezinkingeni zamathumbu futhi kungadambisa kwezinye izifo ezihlobene nesibindi nezinso. Kungasiza futhi ekwehliseni ingozi yomdlavuza wekoloni. Ukungeza isinkwa juice kanye amagilebhisi amnyama ekudleni kwakho kwansuku zonke kungavimbela umdlavuza.

Isiza ekukhipheni ubuthi
Ama-Millet alayishwe izakhi ezifana ne-curcumin, i-ellagic acid, i-Quercetin nama-catechin, asiza ngokuqhubekayo ekukhipheni ama-agent angaphandle nama-radicals mahhala futhi alinganise ukusabela kwe-enzymatic emzimbeni. Lezi zingakhipha ubuthi ngokwemvelo egazini.
Izinhlobo zamabele

I-Jowar (Sorghum)
Amabele aziwa kakhulu ngeJowar eNdiya. Ngokwesiko, i-jowar yayisetshenziswa njengokusanhlamvu ukwenza izinkwa eziyisicaba/ ama-rotis. Njengoba inothiswe ngobuhle bensimbi, amaprotheni kanye ne-fibre, i-jowar ingasiza ekwehliseni izinga le-cholesterol njengoba inesakhi ebizwa ngokuthi i-policosanols (ingxenye yengcina yamabele). Kuhle kubantu abangabekezeleli ukolweni.

I-Ragi (Finger Millet)
I-Ragi isetshenziswa njengengxenye enempilo yerayisi nokolweni. I-Ragi ngokungangabazeki iyindawo enamandla yokondleka. Njengoba igcwele amaprotheni nama-amino acid, le millet engenayo i-gluten ilungele ukukhula kobuchopho ezinganeni ezikhulayo.

I-Foxtail millet
I-Foxtail millet inoshukela osegazini olinganiselayo ama-carbohydrate, futhi itholakala kakhulu ngesimo se-semolina nofulawa welayisi. Ukuba khona kwe-iron ne-calcium kule millet kusiza ekuqiniseni amasosha omzimba.

I-Bajra (i-Pearl millet)
Le millet yaziwa ngezinzuzo zayo zezempilo ezingapheli. Igcwele ubuhle bensimbi, amaprotheni, i-fibre, namaminerali afana ne-calcium ne-magnesium; ukusetshenziswa kwansuku zonke noma ukufakwa kwale millet kungasebenza izimanga.
I-Barnyard millet
Le millet enomsoco inokuqukethwe kwe-fiber ephezulu, engasiza ngempumelelo ekwehliseni isisindo. Iwumthombo ocebile we-calicum ne-phosphorius, osiza ekwakheni amathambo futhi ukukhishwa kwayo kwansuku zonke kusiza ukulwa nezifo zamathambo.

I-proso millet
Le millet ingasiza ngempumelelo ekulinganiseni izinga likashukela egazini. Inkomba yayo ye-glycemic ephansi iyenze yaba imfashini phakathi kwababukeli besisindo. ENdiya bekulokhu okuphakelayo kwezinyoni okuvamile.

I-millet encane
Egcwele ubuhle bamavithamini B, amaminerali afana ne-calcium, i-iron, i-zinc ne-potassium, amabele amancane anganikeza izakhi ezibalulekile, ezisiza ngokwengeziwe ekunciphiseni isisindo. Iyingxenye yezitsha eziningi zendabuko eningizimu yeNdiya. Ngaphezu kwalokho, ngaphezu kwanoma yini okuqukethwe kwayo i-fiber ephezulu kuyenza ibe indawo enempilo yerayisi.
Nazi izinto ezintsha ezimbalwa ezithokozisayo ezinama-millet anempilo
I-Idli ingesinye sesidlo sasekuseni esithandwa kakhulu kubantu baseNingizimu Afrika. Le recipe enempilo iyi-twist ku-idlis eyisicefe futhi ingenza isidlo sasekuseni esimnandi noma ukudla okulula.

Imvubelo Muffins
Kuthiwani nge-dessert enempilo engeke ikushiye uzizwa unecala. Zama le muffin ye-ragi emangalisayo ekhaya futhi uhehe obathandayo ngamakhono akho okupheka.
Le ladoo elimnandi liwukudla okufanele kubathandi bobumnandi. Yenziwe ngobuhle be-jowar, le recipe ye-ladoo izama kakhulu.
Intokozo emnandi kodwa enempilo. Lokhu kulula ukwenza isidlo kungalungiswa ngezinye izithako ezilula.