Ngenhloso yokuqwashisa nokwandisa ukukhiqizwa nokusetshenziswa kwe amabele, IZizwe Ezihlangene, ngesiphakamiso sikaHulumeni waseNdiya, yamemezela u-2023 njengoNyaka Wamazwe Ngamazwe Wama-Millet. Kuyindlela yokudala isidingo esengeziwe se-millet, e-India nasemhlabeni jikelele, ukuthuthukisa umsoco wabantu. Ngaphezu kwalokho, i-India isanda kusingatha ubumongameli be-G20 eNew Delhi ngoSepthemba 9-10, 2023, futhi izihambeli zaphiwa ukudla okumnandi okusekelwe ku-millet. Lokhu okokuthuthukisa i-millet njengokudla okunomsoco futhi kwandise ukuthandwa kwayo emhlabeni wonke.

Amabele ayizidlo ezidla izakhamzimba ezicebile njengamabele, i-pearl millet (i-bajra), ne-finger millet (ragi). Okuhle kakhulu ngalokhu kudla ukuthi kungondla inani labantu elandayo ngaphandle kokulimaza imvelo. Kungakhathaliseki ukuthi usesimweni sokufuna isitsha sokusanhlamvu esinempilo, ukudla okulula, noma idosi eshwabene futhi enempilo, ama-millets akunikeza izinketho ezihlukahlukene ezimnandi ongazizama. Ama-Millet adumile hhayi nje ngezinzuzo zawo zezempilo kodwa nomthelela wawo kwezemvelo. 

I-Xiaomi 2.5kg

Yini ama-Millet?

Ama-Millet ayizitshalo ze-cereal kanye notshani bembewu obuncane obusetshenziswa kakhulu emazweni ase-Afrika nase-Asia. Isikhathi eside, lezi zitshalo ezincane zazisetshenziselwa ukudla kwabantu kanye nefolishi yezilwane. Ezinye zezinhlobo ezivame kakhulu zamabelethi ezitholakala e-India i-Ragi (i-Finger millet), i-Jowar (Izimba), i-Sama (i-Millet encane), i-Bajra (i-Pearl millet), ne-Variga (i-Proso millet). Ama-Millet akulungele ngoba anempilo futhi aqukethe amavithamini namaminerali. 

Izinzuzo zezempilo zama-Millet

Ama-Millet athola ukuduma ngenxa yohlu oluhlukahlukene lwezinzuzo zezempilo. Inama-kilojoule aphansi futhi ine-fiber eningi, esiza ekunciphiseni isisindo. Ama-Millet anothe ngama-antioxidants avikela amangqamuzana akho, futhi awenzi ushukela wakho wegazi unyuke, okuyinto enhle kubantu abanesifo sikashukela. Okuningi noma okuncane, i-millet ingasiza ukudla okunomsoco nokunempilo. Nazi ezinye izinzuzo zezempilo zamamililitha:

Impilo Yokugaya:

Ama-Millet angumthombo omuhle kakhulu we-fiber yokudla, esiza ukugaya ngokungeza inqwaba esitulweni futhi kube lula ukugeleza kwamathumbu okuvamile. Intambo ku-millet isebenza njenge-prebiotic, i-bacterial gut enenzuzo enempilo. 

Lawula isifo sikashukela:

Ama-Millet anomsoco, awanayo i-gluten, futhi anenkomba ephansi ye-glycemic, esiza ukugcina amazinga kashukela egazini ezigulini ezinesifo sikashukela. Ngaphezu kwalokho, amabele angumthombo omuhle we-fiber yokudla, amaprotheni, ama-amino acid abalulekile, amavithamini, namaminerali. 

Impilo Yenhliziyo:

Ama-Millet anempilo yenhliziyo njengoba aqukethe izakhi ezisekela impilo yenhliziyo nemithambo yegazi, ukulawula umfutho wegazi kanye namazinga e-cholesterol, futhi asize ukugcina isisindo esinempilo.

Ukulawula I-Cholesterol: 

Ama-Millet acebile ku-fiber yokudla, esiza ukwehlisa amazinga e-cholesterol. Iphansi ngokwemvelo ngamafutha agcwele futhi yaziwa ngokunyusa amazinga e-cholesterol "embi" ye-LDL egazini. Ama-antioxidants kuma-millets asiza ukuvimbela ukulimala kwe-oxidative ku-LDL cholesterol. 

Ukudla okungenalo i-gluten:

Icebile kuma-antioxidants, njenge-ferulic nama-catechin, avimbela umzimba ekucindezelekeni okuyingozi kwe-oxidative. Ilungele labo abane-gluten sensitivities noma isifo se-celiac.

Iqukethe ama-antioxidants amaningi:

Ama-Millet agcwele ama-antioxidants avikela amangqamuzana emonakalweni futhi asekele impilo yonke.

Ukuphathwa Kwesisindo:

Ama-Millet ane-carbohydrate eyinkimbinkimbi futhi aphansi ngamakhalori, akugcina ugcwele isikhathi eside. Lokhu kukusiza ukuthi ulawule isisindo somzimba esinempilo futhi unciphise ukudla okungenasidingo nokudla ngokweqile. Ama-Millet anomsoco, ahlinzeka ngamavithamini namaminerali abalulekile athuthukisa impilo yonke.