Yini amabele?
Imbewu ehlukaniswa njengezinhlamvu eziphelele, i-millet ivame ukutholakala ku-birdseed. Kodwa ngokuqinisekile akuyona eyezinyoni kuphela. Lokhu okusanhlamvu okuvela ngokwemvelo okungenayo i-gluten kugcwele amaminerali-njenge i-potassium futhi i-magnesium-futhi ipakisha i-punch enamaprotheni amaningi ngokukhonza ngakunye. Nge-flavour yombila ethambile epheka ngokufanayo nelayisi noma iquinoa, i-millet ihambisana kahle kumasaladi, njengesitsha esiseceleni, njengephalishi lesidlo sasekuseni, noma izinkwa namakhekhe. Ukwengeza ukunambitheka okujulile ekudleni kwakho, ungaphinda uthose i-millet ngaphambi kokupheka ukuze ukhiphe amanothi ayo angama-nutty noma asemhlabeni. Qhubeka ufunda ukuze ufunde kabanzi mayelana nokuthi iyini i-millet, amaqiniso omsoco kanye nezinzuzo, nokuthi ungadla kanjani lokhu okusanhlamvu okunempilo.
Amaqiniso okudla kwe-Millet
Lokhu okusanhlamvu okuncane okugcwele kunikeza i-punch enamandla yokudla okunomsoco.
"I-Millet iwukusanhlamvu okunesitashi, okungenayo i-gluten okugcwele amavithamini namaminerali afana ne-calcium, i-phosphorus, ne-magnesium," kusho uSamantha Murdoch, i-RDN, isazi sokudla okunomsoco esibhalisiwe esibhedlela sase-Lenox Hill eNew York City. Lezo zakhi zomsoco “zonke zinendima ebalulekile empilweni yamathambo, nokusebenza kwezinzwa nemisipha.”
Nakhu ozokuthola enkomishini eyodwa (amagremu angu-174) enikezwa amabele aphekiwe.
Amakhalori: 207
Iphrotheni: 6.1 g (amaphesenti angu-12 Wenani Lansuku zonke)
I-Fiber: 2.3 g (9% DV)
Amafutha: 1.7 g
Ama-carbohydrate: 41.2 g (14% DV)
I-calcium: 5.2 mg (iphesenti elingu-1 DV)
I-ayina: 1.1 mg (6 amaphesenti angu-DV)
I-Niacin: 2.31 mg (12% DV)
I-Magnesium: 76.6 mg (19% DV)
I-Phosphorus: 174 mg (17% DV)
I-Potassium: 108 mg (3% DV)
Okusanhlamvu okuphelele okungenayo i-gluten okupakishwe ngamaprotheni
Uma i-millet ingeyona ingxenye evamile yokudla kwakho, ungase ufune ukucabanga kabusha ngalokhu. Lokhu okusanhlamvu okufana nembewu kunokuningi amaprotheni-amagremu angu-6 ngokuphakela ngakunye-kanye, ne-fiber eningi, kanye i-magnesium. Futhi kuyindlela enhle engenayo i-gluten kubantu abanesifo se-celiac noma noma ubani ofuna ukunciphisa ukudla kwabo kwe-gluten.
Ingxenye engcono kakhulu? I-Millet kulula ukuyifaka ekudleni kwakho ngoba iguquguquka kakhulu. Ungalidla njengephalishi lasekuseni, uliphuze njengesiphuzo esibilile, ulisebenzise esikhundleni selayisi, noma ulijikijele emasaladini. Ungasebenzisa futhi ufulawa wamabele yokubhaka. Zama lokhu iresiphi ye-millet tot wonke umuntu ubophekile ukuba athande.
Umsuka wamabele
I-Millet iyinhlamvu encane ewuhlobo lotshani futhi iyingxenye yomndeni wakwaPoaceae. Isitshalo somdabu ezindaweni eziningi e-Asia nase-Afrika, siwukudla okuyisisekelo kwamasiko amaningi. Ivamise ukuvutshelwa noma kwenziwe isiphuzo. Abantu abangaphezu kwengxenye eyodwa kwezintathu emhlabeni bathembele kukho konke lokhu okusanhlamvu.
I-Millet ayithandwa kuphela ngenxa yezinzuzo zayo zokudla okunomsoco, kodwa futhi ngenxa yokuthi ingakhula ezindaweni ezishisayo, ezomile, nezinselele.
I-Xiaomi 2.5kg
Izinhlobonhlobo
Kunezinhlobo eziningana zamabele ezitshalwa kokubili ukudliwa abantu kanye nemfuyo. I-Pearl millet itshalwa kakhulu eNdiya nasezingxenyeni ezithile zase-Afrika. Ingenye yamamilithi alinywa kakhulu, okwenza kube lula ukutholakala emashalofini esitolo segrosa. I-Pearl millet ihluka ngombala, kusukela komhlophe nokuphuzi ukuya kompunga kanye nonsuqu.
I-Millet ihlukaniswa ngezinhlobo ezimbili ezihlukene: I-millet enkulu evame ukutshalwa, ethandwa kakhulu, kanye ne-millet millet encane. Izinhlobo ezinkulu zamabele zihlanganisa i-finger millet, i-foxtail millet, i-pearl millet, ne-proso millet. Ngokocwaningo olwenziwe ku Intuthuko Ocwaningweni Lokudla Nokudla Okunempilo, umunwe unyathi has the okuqukethwe okuphezulu kwe-calcium ne-potassium uma kuqhathaniswa nezinye izinhlobo zamabele.
(Nazi izeluleko zokusebenzisa ufulawa wemillet wokubhaka okungenagluten.)
Izinhlobo zemillet ziyehluka ngombala, ubukhulu, nalapho zitshalwa khona. Futhi zonke zinamazinga ahlukahlukene omsoco.
Izinzuzo zezempilo zamabele
Ama-amino acid
I-Millet ingenye yezinhlamvu ezimbalwa ezinokuqukethwe kwamaprotheni amaningi ngesikhathi sokuphakelwa, okuyenza ilungele abantu abadla imifino, i-vegan, noma ukudla okusekelwe ezitshalweni. “I-Millet ihlukile njengoba inikeza okwengeziwe ama-amino acid abalulekile uma kuqhathaniswa nokusanhlamvu okuningi,” kusho u-Allison Gregg, i-RDN, isazi sezokudla esibhalisiwe e-Jacksonville, eFlorida. "Ama-amino acids asebenza njengezakhi zamaprotheni."
Iphezulu kuma-antioxidants
Ama-Antioxidants ama-molecule alwa nama-radicals mahhala. Ama-radicals wamahhala angabangela ukulimala emzimbeni uma amazinga aphezulu kakhulu. "Ukulimala okukhulu kwamahhala kunomthelela ku-etiology yezinkinga zempilo ezingapheli, njengezifo zenhliziyo nezifo ezivuthayo," kusho uGregg.
I-Millet iphezulu ku-ferulic acid kanye ne-catechin, izinhlanganisela ze-phenolic ezisebenza njengama-antioxidants. Okusanhlamvu "okuqukethwe okucebile kwe-antioxidant kusiza ukuvikela umzimba ekucindezelekeni kwe-oxidative okubangelwa ama-radicals mahhala," kusho u-Kristin Gillespie, RD, udokotela wezokudla obhalisiwe kanye nodokotela wokweseka ukudla okunomsoco ozinze eVirginia Beach, eVirginia. Lokhu kusiza ekunciphiseni ingozi yezimo eziningana ezingapheli, kuhlanganise nesifo senhliziyo nezinhlobo ezithile zomdlavuza.
Umbala wokusanhlamvu nawo wenza umehluko. “Uma umbala we-millet uba mnyama, njengomunwe kanye ne-proso [izinhlobonhlobo], ayanda amandla e-antioxidant,” kusho uGregg.
Amabele angasiza ekwehliseni amazinga kashukela egazini
Ifayibha ibalulekile emzimbeni onempilo ngezizathu ezihlukahlukene, okuhlanganisa ukusiza umgudu wakho wokugaya ukudla ngamabhaktheriya amahle kanye nokusiza ukugeleza kwamathumbu. I-Millet inokubili okuncibilikayo nokungancibiliki i-fiber. “I-fiber ecebile ye-Millet kanye ne-non-starchy polysaccharides isiza ukulawula amazinga kashukela egazini,” kusho u-Gregg. "Inkomba yayo ephansi ye-glycemic isiza ukugwema ukwenyuka kukashukela egazini."
Izimo ezingasiza ukulawula noma ukunciphisa
Izinzuzo zokudla okunomsoco we-millet zingasiza ekudambiseni izimo ezithile zempilo.
“Lokhu okusanhlamvu, kanye nokunye okusanhlamvu, kungasiza ekwehliseni amazinga e-cholesterol,” kuchaza uMurdoch. “I-Millet nayo ingase ibambe iqhaza ekwehliseni amazinga e-triglyceride,” kunezela uGregg.
Unyaluthi aluzuzi nje kuphela ukwehlisa i-cholesterol, kodwa “i-antioxidant ecebile ne-fiber content ku-millet isiza ukuvikela ezimeni ezingapheli, ezihlanganisa nesifo senhliziyo nezinhlobo ezithile zomdlavuza,” kusho uGillespie.
Inketho engenaGluten kulabo abanesifo se-celiac
I-Millet iwukudla okusanhlamvu okungenayo i-gluten ngokwemvelo, okuyenza ifaneleke kunoma ubani ifuna ukunciphisa inani le-gluten bayadla noma kulabo abanesifo se-celiac. Nakuba kuwuhlamvu oluphelele olungenayo i-gluten, u-Gregg uthi "ukuthi kusafanele ubheke ilebula lapho uthenga i-millet ukuze uqiniseke ukuthi ayinayo i-gluten futhi ayizange ingcoliswe izithako eziqukethe i-gluten."
Izingozi noma imiphumela emibi
Nakuba i-millet inenqwaba yezinzuzo zezempilo, kubalulekile ukwazi ukuthi inama-antinutrients. Lezo yizinhlanganisela ezivimba noma ezinciphisa amandla omzimba okumunca imisoco.
Kunezinhlobo ezahlukene zama-antinutrients futhi “i-millet iqukethe amaningana, okuhlanganisa ama-tannins, ama-phytates, ama-polyphenols, ama-trypsin inhibitors, ne-fiber,” kusho uGillespie. “Ama-antinutrients empeleni ayizingxenye ezithathwe esitshalweni ezinciphisa i-bioavailability—ngakho-ke, amandla okumunca—wezakhi ezithile,” kusho uGillespie.
Kunezakhamzimba eziningana namaminerali angathonywa ama-antinutrients. “Nakuba lawa ma-antinutrients abamba iqhaza ekumunceni i-calcium, i-iron, i-zinc ne-magnesium, kunezici ezihlukahlukene ezingase zibe nomthelela emalini yokumuncwa,” kusho uMurdoch.
Kungaba nemiphumela engemihle, ikakhulukazi uma udla amabele amaningi. “Ukudla inqwaba yamabele kungaholela ekuphathweni kwesisu, ukuqunjelwa, futhi ukuqunjelwa,” kusho uGregg.
Abanye abantu kungase kudingeke ukuthi banake kakhulu indlela abasebenzisa ngayo amabele. "Kunemiphakathi embalwa okufanele iqaphe ukuthi ithathaphi futhi ingadli ngokweqile," kusho uMurdoch. Uma une, noma usengozini yokuthola i-osteoporosis noma i-anemia yokuntuleka kwe-iron, ngokwesibonelo, “kungase kube yinzuzo ukudla ukudla okunensimbi eningi noma okune-calcium ngaphambi noma ngemva kokudla i-millet ukuze umthamo ogcwele womsoco umunce kahle.”
Okunye okuphathelene ne-compound i-goitrogenic polyphenols, engathinta indlala yegilo futhi ibangele i-goiter. I-Goiter ingukukhuliswa kwe- indlala yegilo. “Uma uhlushwa izinkinga zegilo, kungase kudingeke unciphise ukudla kwakho njengoba i-millet iqukethe inani elincane le-goitrogen, elingaphazamisa umsebenzi wegilo,” kusho uGregg.
Idliwa kanjani i-millet
I-Millet ine-flavour yombila epholile futhi ingasetshenziswa ezitsheni eziningi. Ukupheka amabele kufana nokwenza irayisi: Landela isilinganiso sezinkomishi ezimbili-zamanzi-kuya-ku-1-inkomishi yokusanhlamvu. Kuthatha cishe imizuzu engu-20, okwenza kube isidlo esisheshayo nesilula ukusipheka. Uma ufuna ukukhipha ukunambitheka kwe-nutty, ungakwazi ukugcoba i-millet ngamafutha amancane epanini ngaphambi kokupheka.
“Mina ngokwami ngithanda ukubeka imifino egazingiwe kanye nephrotheni phezu kwe-millet ukuze ngithole i-fiber eyengeziwe esidlweni sami,” kusho uMurdoch.
Ungathenga i-millet ngezindlela ezihlukahlukene, okuhlanganisa okusanhlamvu okuphelele, ama-millet grits, apuffed, kanye nofulawa.
“Abantu kufanele bacabangele ukufaka i-millet ekudleni kwabo ngoba kuyindlela enempilo eyengeziwe, kulula ukuyenza, futhi ethengekayo,” kusho uGregg. I-Millet ingafakwa ezimpahleni ezibhakwayo, njengamakhukhi, izinkwa, namakhekhe, futhi isetshenziswe njengento yokuqinisa amasobho.
"Ingaphekwa futhi idliwe njengesidlo sasekuseni ngokufanayo ne-oatmeal, iphekwe futhi isetshenziswe njengesitsha esiseceleni, iphonswe esaladini lakho, noma yengezwe kuma-smoothies noma ama-protein shakes," kusho uGillespie.