I-Millet itshalwe e-Afrika, e-India, naseNingizimu-mpumalanga ye-Asia izinkulungwane zeminyaka, okwenza ibe enye yezinhlamvu ezindala kakhulu ezitshalwayo emhlabeni. Kuyingxenye ye I-Poaceae, noma umndeni wotshani, kodwa iphrofayili yawo yokudla ifana kakhulu namabele nokunye okusanhlamvu. Fana no ubhontshisi, iwuhlamvu oluqinile olumelana nesomiso futhi luvuthwa ngokushesha, futhi lunikeza izinzuzo eziningi zezempilo. IZizwe Ezihlangene zaze zagqamisa okusanhlamvu kwasendulo ngokubaluleka kokudla okunempilo kanye neqhaza ekusunguleni ukuphepha kokudla emhlabeni wonke.
I-Millet ayinayo i-gluten futhi iwumthombo omuhle wefayibha, amaprotheni, nama-micronutrients amaningi abalulekile. Ukufaka i-millet ekudleni okunomsoco kungasiza ukuvikela impilo yenhliziyo, kukhuthaze amazinga e-cholesterol enempilo, nokwesekwa imizamo yokulawula isisindo, phakathi kwezinye izinzuzo. Kulesi sihloko, sizocubungula iphrofayili yokondleka kwe-millet, ukwehla kwayo kanye nezinzuzo, nezindlela zokuyilungiselela.
Izinhlobo ezahlukene ze-Millet
I-Millet ingenye yezinhlamvu ezindala kakhulu emhlabeni. Namuhla, isitshalo esiyisisekelo kubantu nasezilwaneni ngokufanayo. Ngenxa yokuqukethwe kwayo okunomsoco, izazi eziningi zokudla ezibhalisiwe zincoma ukuthi wengeze i-millet ekudleni kwakho. Kodwa ngezinhlobo eziningi ongakhetha kuzo, wazi kanjani ukuthi iyiphi i-millet engcono kakhulu?
Njenganoma yikuphi ukudla, zonke izinhlobo zemillet zingangena ekudleni okunomsoco uma zidliwe ngokucophelela. Amabele amaningi anomsoco ofanayo, ngakho-ke angase ahambisane nalokho okuthandwa nguwe. Ngokuzama nangephutha, ungathola i-millet elingana nezidingo zakho futhi egculisa ama-tastebuds akho.
Uhlamvu lwasendulo luyahlukahluka ngobukhulu nombala phakathi kwezinhlobo. I-Millet ihlukaniswe yaba izigaba ezimbili eziyinhloko-okusanhlamvu kwe-millet enkulu nencane-okukunikeza indawo enhle yokuqala lapho ukhetha i-millet ekufanele.
1. Izinhlamvu ezinkulu ze-Millet
- I-Finger Millet, ebizwa nangokuthi i-ragi, insundu ngokujwayelekile futhi icishe ibe ngamamilimitha angu-1-2 (mm) ngosayizi
- I-Foxtail Millet zingaba bomvu, zibe mnyama, zibe mhlophe, noma zibe phuzi ngombala, futhi ngokuvamile ziba ngu-2-3 mm ngosayizi
- Pearl Millet wuhlobo olujwayeleke kakhulu lwamabele. Ivamise ukuba mhlophe, phuzi, impunga, noma nsomi futhi icishe ibe ngu-3-5 mm ubude
- I-Proso Millet icishe ibe ngu-3 mm ubude futhi ngokuvamile inemigqa ehlobisa ubude bokusanhlamvu. Kungaba nsundu, kuphuzi, noma kube mhlophe
2. Izinhlamvu ezincane ze-Millet
- I-Browntop Millet ngokuvamile iba ngu-4-5 mm ubude futhi ibe-tan noma imhlophe ngombala
- I-Fonio Millet inhlamvu encane, ngokuvamile emhlophe noma emhlophe, enamabala amnyama ngombala
- Ikhodi Millet ivamise ukuba mnyama ngombala, ikhule ibe nemibala emnyama nensundu ngokumnyama. Alinganiselwa ku-3 mm ngobukhulu
- I-Barnyard Millet iza ngemithunzi empunga namhlophe futhi icishe ibe ngu-3 mm ubude
- I-Millet encane ngokuvamile icishe ibe ngu-2-3 mm ngosayizi kanye nemithunzi yombala ompunga nomhlophe
Iphrofayili Yokudla Kwe-Millet
Imbewu ye-millet iwuhlamvu olunothile, olungenayo i-gluten olugcwele amaprotheni, i-fiber encibilikayo, kanye ne-assortment yama-micronutrients. Njengezinye izinhlamvu ze-cereal, ihlangana kahle nokunye ukudla ukuze udale ukudla okunomsoco noma i-side dish.
I-1/2 inkomishi yokuphakelwa kwe-millet ephekiwe inikeza:1
- Amakhalori: 104
- Iphrotheni: 3 amagremu (g)
- Ama-carbohydrate: 20.6g
- Amafutha: 0.87g
- I-Fiber: 1.1g
- Ushukela: 0.1g
- I-Phosphorus: 87 milligrams (mg) (7% yenani lansuku zonke)2
- I-Folate: 16.6 micrograms (mcg) (4% yenani lansuku zonke)2
- I-Potassium: 54mg (2% yenani lansuku zonke)2
- I-calcium: 2.6mg
- I-Magnesium: 38.3mg (9% yenani lansuku zonke)2
- I-Niacin: 0.67mg (4% yenani lansuku zonke)2
I-Millet ayinikelwa kuphela njengezinhlamvu eziphelele-iyatholakala futhi njengofulawa we-millet. Ukusebenzisa ufulawa wamabele esikhundleni sezinye izinhlobo zikafulawa kungathuthukisa iphrofayili yomsoco we izimpahla ezibhakwayo.
I-1/2 inkomishi enikezwa ufulawa we-millet inikeza:3
- Amakhalori: 228
- Iphrotheni: 6.5g
- Ama-carbohydrate: 44.7g
- Amafutha: 2.5g
- I-Fiber: 2.8g
- Ushukela: 1g
- I-Phosphorus: 170mg (14% yenani lansuku zonke)2
- I-Folate: 25mcg (6% yenani lansuku zonke)2
- I-Potassium: 134mg (3% yenani lansuku zonke)2
- I-calcium: 8.4mg
- I-Magnesium: 71mg (17% yenani lansuku zonke)2
- I-Niacin: 3.6mg (22% yenani lansuku zonke)2
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I-Xiaomi 2.5kg
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Izinzuzo Zezempilo Nezokudla Okunempilo kweMillet
Kunesizathu sokuthi kungani i-millet ivame ukutholakala ezitolo zokudla kwezempilo-iwuhlamvu olunamandla olusekela impilo kahle kumaleveli amaningi. Inephrofayili emangalisayo yokudla esiza izindlela eziningi zempilo, okuhlanganisa amathumbu nempilo yenhliziyo.
Izinzuzo zezempilo zama-millet zifaka:
- Ubuningi be-Antioxidants: I-Millet igcwele ama-tannins, ama-phytates, nama-phenols, angasiza ukulwa nengcindezi ye-oxidative elimaza amangqamuzana futhi ingaba nomthelela ezimweni zempilo ezingapheli ezifana nesifo sikashukela sohlobo 2 nesifo senhliziyo.
- Amathuba Okulawula Amazinga Kashukela Wegazi: Ama-Millet amukelwa kabanzi njengabaphansi inkomba ye-glycemic. Ngakho-ke, amabele amabele angazuzisa ukulawula ushukela egazini futhi anciphise ingozi yokuba nesifo sikashukela4
- Izici ezingenzeka zokwehlisa i-Cholesterol: Ucwaningo luye lwabonisa ukuthi ukudla i-millet kunganciphisa i-hyperlipidemia futhi kukhuphule i-HDL cholesterol, i-cholesterol enhle. Ngakho-ke, kunganciphisa ingozi yokuba nomfutho wegazi ophakeme nezinye izifo ezihlobene nenhliziyo nemithambo yegazi5
- Ifanele Ukudla Okungenayo I-Gluten: Labo abadinga ukulandela ukudla okungenagluten, njengalabo abaphila nesifo se-celiac, bangajabulela amabele ngokuphephile. Kukhona izindlela zokupheka eziningi ze-millet ezihlinzeka ngezinhlobonhlobo ekudleni okungenalo i-gluten. Ngaphezu kwalokho, ufulawa we-millet uwufulawa ongena-gluten esikhundleni sikafulawa kakolweni
- Ukusekela Impilo Yamathumbu: I-Millet inothile ngama-prebiotics anenzuzo, akhuthaza ukukhula kwamagciwane anenzuzo ku-gut microbiome, akhuthaze amathumbu anempilo. Ukwengeza, i-millet ingumthombo omuhle we-fiber. Ukudla okwanele kwe-fiber nsuku zonke kusekela ukunyakaza kwamathumbu njalo, kunciphisa ubungozi bokukhathazeka okuhlobene ne-gastrointestinal
I-Millet's Potential Downsides
Nakuba uhlamvu lwe-millet lunikeza izinzuzo eziningi zezempilo, luphinde lube nokwehla okungaba khona—okuhlobene ngokuyinhloko nokuqukethwe kwalo okungapheli. Izinhlamvu ze-Millet ziqukethe imisoco ephazamisa ukumuncwa komzimba wakho kwezinye izakhamzimba, okungase kuholele ekutheni kube nokushoda uma kungabalwa. Nokho, lokhu kungase kubonakale kuhlukile kuzo zonke izinhlobo zemillet.
- Ama-Antinutrients ku-Millet Hinder Nutrient Absorption: Ama-antinutrients, njenge-phytic acid, anganciphisa amandla omzimba okumunca imisoco ethile njenge-potassium, i-calcium, insimbi, i-zinc, ne-magnesium. Kodwa-ke, labo abadla ukudla okunomsoco cishe ngeke bawubone lo mphumela ngezinga elikhulu
- Amazinga ahlukahlukene e-Antinutrients ngezinhlobo ezahlukene ze-Millet: Ngokufanayo nezinye izinhlamvu eziphelele, okuqukethwe kwezakhamzimba kuyehluka phakathi kwezinhlobo zamabele. Okufanayo kuya kokuqukethwe kwabo kwe-antinutrient. Ezinye izinhlobo zemillet ziqukethe ama-antinutrients amaningi, okwenza kube nzima ukuqonda ngokugcwele umthelela wawo ekumunceni kwakho kwe-micronutrient.
- I-Pearl Millet Iqukethe ama-Phytates: I-Phytates inikeza izinzuzo ezithile zezempilo kodwa ingase ivimbele ukumuncwa kwamaminerali adingekayo ukuze kugcinwe i-homeostasis emzimbeni.6
- I-Goitrogenic Polyphenols ku-Pearl Millet Exhunywe Nengozi ye-Goiter: Izinhlanganisela ze-polyphenol ku-pearl millet zinemiphumela ye-goitrogenic, engase ibe nomthelela ekwandeni kwendlala yegilo.7
Amathiphu Okulungiselela Nokupheka I-Millet
Ama-Millet ayizinhlamvu eziguquguqukayo ezingathuthukisa ukunambitheka, ukuthungwa, nokudla okuhlukahlukene kwezitsha. Uhlamvu lwemillet luthengiswa luluhlaza, lomisiwe, lukhukhumele, futhi lugayiwe njengofulawa, okukunikeza ithuba elanele lokuluhlanganisa ekudleni kwakho okunomsoco. Ngokuvamile kulungiselelwe ngendlela efanayo ongayipheka ngayo i-quinoa.
Ngaphambi kokupheka i-millet yakho, cabanga ukuyicwilisa ubusuku bonke ukuze unciphise okuqukethwe kwayo kwe-antinutrient. Ukucwiliswa emanzini kuvumela ama-antinutrients njenge-phytic acid ukuthi aphume. Ungaphinda uthose i-millet epanini ngaphambi kokupheka ukuze uthuthukise ukunambitheka kwayo kwamantongomane.
Uma sekuyisikhathi sokupheka i-millet yakho, engeza izinkomishi ezimbili zamanzi kunkomishi ngayinye ye-millet eluhlaza. Letha ingxube ukuba ibilise futhi uyivumele ukuthi ibile cishe imizuzu engama-20 noma kuze kube yilapho okusanhlamvu sekumunce amanzi amaningi. Susa ibhodwe ekushiseni, gcoba i-millet, bese uyivumela ukuthi ihlale eminye imizuzu engu-15 ngenkathi idonsa lonke uketshezi.
I-millet ephekiwe ingeza inqwaba yemisoco ezitsheni eziningi. Cabangela ukungeza isicephu semillet esaladini eliqabulayo, iphalishi lasekuseni, noma isitshulu.
Funda Indlela Yokuthuthukisa Ukudla Kwakho Futhi Ugade Amazinga Akho Enkomba Ye-Glycemic Ngezeluleko Zochwepheshe zikaSignos.
Izinhlamvu ze-millet zimelane nokuhlolwa kwesikhathi. Kuyisitshalo esiqinile esiqhubeka nokusebenzela abantu emhlabeni wonke ngephrofayili yaso enothile yezakhi. Njengokudla okune-GI ephansi, okungenayo i-gluten, i-millet ingaba isengezo esihle ekudleni okuningi kokwelapha. Labo abaqapha amazinga kashukela egazini, abalawula ukungabekezelelani kwe-gluten, noma abamele impilo yabo engcono kakhulu yenhliziyo bangathola izinzuzo ezihlobene lapho bedla amabele.
Ukudla okunomsoco kudlala indima ebalulekile empilweni yakho yonke, kodwa ukulandelela umthelela wokudla kwakho ohlelweni lwakho kungaba inselele. Ukuqapha okuqhubekayo kwe-glucose kunga thuthukisa impilo yakho futhi usekele imikhuba yokudla enempilo ngokugqamisa izimpawu ezithile zezempilo—ukubonisa ukuxhumana phakathi kwalokho esikudlayo nendlela imizimba yethu esabela ngayo.