ʻAʻole he mea liʻiliʻi ka millet! E aʻo kākou e pili ana i nā pono olakino kupaianaha o kēia palaoa (Millet)!

I kēia mau lā, ua poina i ka nui o kākou kā kākou mau meaʻai kahiko a olakino hoʻi a ua maʻa i ka laiki a me ka palaoa berena, ʻeā? Akā, ua ʻike anei ʻoe ʻaʻole wale nā ​​meaʻai e like me ka sorghum, millet, a me ka millet he meaʻai, he mau meaʻai nui ia i piha i ka waiwai o ka meaʻai. ʻO kēia mau mea kekahi o nā mea huna o ke olakino a me ka ikaika o ko kākou mau kūpuna i ka wā ma mua. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā pono olakino nui o kēia mau meaʻai liʻiliʻi.

He aha kēia millet?

I ka ʻōlelo maʻalahi, ʻo ka millet kekahi o nā mea kanu kahiko loa i mahi ʻia ma ka honua. E like me ka palaoa, ka bale, a me ka laiki, he lālā ia o ka ʻohana mauʻu. He meaʻai nui ia no ka poʻe ma nā ʻāina e like me ʻApelika a me Hikina Hema ʻo Asia no nā tausani makahiki.

He mea kūikawā loa kēia mau huaʻai. No ka mea, hiki ke ulu maʻalahi i kēlā me kēia ʻano aniau. A hiki ke mālama ʻia no nā makahiki me ka ʻole o ka hōʻino ʻia e nā mea ʻino. ʻO nā ʻano like ʻole a mākou i ʻike maikaʻi ai ma ko mākou ʻāina e like me Finger Millet , Proso Millet , a me Foxtail Millet no kēia ʻohana. ʻOiai he ʻokoʻa nā kala a me nā nui o kēia mau mea, kiʻekiʻe loa ke ʻano o kēlā me kēia.

He aha nā pono maoli o kēia mau palaoa no ke kino?

Ua like kēia mau palaoa me kahi waihona waiwai o nā meaʻai. E nānā kākou pehea lākou e kōkua ai i ko mākou kino.

1. Hoʻomalu i nā pae kō koko

He meaʻai haʻahaʻa ka millet me kahi helu kuhikuhi glycemic haʻahaʻa (GI) . I ka ʻōlelo maʻalahi, ʻaʻole ia e hoʻonui koke i ke kō koko. Hoʻopili mālie ʻia e ke kino. ʻO kēia ka mea e lilo ai ia i meaʻai maikaʻi loa no ka poʻe me ka maʻi diabetes Type 2. Kōkua pū ka ʻai ʻana i ka hōʻemi ʻana i ka pilikia o ka loaʻa ʻana o ka maʻi diabetes.

2. Mālama i ke olakino o ka ʻōnaehana hoʻoheheʻe

Waiwai kēia mau palaoa i nā fiber hiki ke hoʻoheheʻe ʻia a me nā fiber hiki ʻole ke hoʻoheheʻe ʻia. He prebiotic ka fiber hiki ʻole ke hoʻoheheʻe ʻia. ʻO ia hoʻi, he kumu maikaʻi ia o ka meaʻai no nā bacteria maikaʻi i loko o ko kākou ʻōpū. Eia kekahi, pale kēia fiber i ka constipation a hoʻomaikaʻi i ka ʻai ʻana. Kōkua pū ia i ka hōʻemi ʻana i ka pilikia o ka maʻi ʻaʻai colon.

3. Mālama i ka puʻuwai

ʻO ke olonā hiki ke hoʻoheheʻe ʻia i loko o nā millets e kōkua i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou kino. Pehea ʻoe e ʻike ai? Hoʻopili kēia olonā i nā ʻāpana momona i loko o ko mākou ʻōpū a wehe iā lākou mai ke kino. Hoʻemi kēia i ka pilikia o nā maʻi e like me ka atherosclerosis, ʻo ia hoʻi ka hōʻiliʻili ʻana o ka momona i loko o nā kīʻaha koko. ʻAʻole wale kēlā, aia pū kekahi i loko o lākou ka nui o ka magnesium, he mea nui ia no ka hana o ka puʻuwai.

4. Kōkua i ka kaohi ʻana i ka ʻelemakule

He nui nā antioxidants i loko o kēia mau huaʻai. Ke kaua nei kēia mau antioxidants i nā radical manuahi e hōʻino ana i nā cell i loko o ko mākou kino. Ua like ia me kahi pale e pale ai i kā mākou mau cell. Kōkua kēia i ka kaohi ʻana i nā wrinkles, nā hōʻailona o ka ʻelemakule, a kōkua pū kekahi i ka pale ʻana i nā maʻi e like me ke koko kiʻekiʻe a me ka maʻi diabetes.

5. Kūkulu i nā ʻāpana olakino

ʻO ke kurakkan, he meaʻai waiwai i ka wikamina B. He mea nui ka wikamina B no nā mea āpau mai ka hana o ka lolo a hiki i ka mahele ʻana o nā cell olakino. Waiwai pū lākou i ka folate , a i ʻole ka wikamina B9, ka mea e pono ai no ka hana ʻana i nā hunaola koko ʻulaʻula. No laila, kōkua pū lākou i ka pale ʻana i nā maʻi e like me ka anemia.

Pehea ka waiwai o ka palaoa?

He palaoa waiwai nui ka millet i ka protein, ka calcium, a me nā waikawa amino koʻikoʻi. Ke hoʻohālikelike ʻia me nā palaoa ʻē aʻe, kiʻekiʻe loa kona waiwai meaʻai.

ʻO nā meaʻai nui i loko o kēia meaʻai:

• Nā wikamina A a me B
• ʻO ka phosphorus
• Potasiuma
• Nā mea pale ʻona
• Niacin
• Hao

E nānā kākou i ka waiwai o ka meaʻai o ke kīʻaha (1/4) o ka millet maloʻo.

He mea nui: ʻOiai kona mau pono he nui, ʻo ka millet, e like me nā palaoa ʻē aʻe, he meaʻai nui i nā calorie. No laila, he mea nui e ʻai ma ke kaulike . Ma kahi o hoʻokahi kīʻaha o ka millet i moʻa ʻia ua lawa ia no hoʻokahi pāʻina.

ʻAe, pehea ʻoe e kuke ai i kēia?

Hiki ke kūʻai ʻia kēia mau palaoa ma ke ʻano o ka palaoa a i ʻole nā ​​palaoa piha ma kekahi hale kūʻai nui a hale kūʻai meaʻai olakino paha i kēia mau lā.

He mea maʻalahi loa ke kuke ʻana i ka millet. E hoʻohui i 1 kīʻaha millet i 2 kīʻaha wai a hoʻomoʻa mālie ma luna o ke ahi haʻahaʻa a komo ka wai. Ua like ia me ke kuke ʻana i ka laiki.

He ʻōlelo aʻoaʻo iki: ʻO ka hoʻomoʻa ʻana i kēia mau hua i loko o ka wai no kekahi mau hola ma mua o ka kuke ʻana e hōʻemi ana i ka nui o ka waikawa phytic i loko. Hoʻopilikia kēia hui i ka omo ʻana o ke kino i nā meaʻai e like me ka hao a me ka zinc. No laila, hiki i ka hoʻomoʻa ʻana ke hoʻonui hou aku i ko lākou waiwai meaʻai.

Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻohui i ka millet i kāu meaʻai:

• Hana i ka rotis, pittu, talapa, a me indiappu mai ka palaoa kurakkan .
• ʻO ThanahalE hoʻomoʻa e like me ka laiki a ʻai me ka sambol niu.
• E hana i kahi porridge i ke kakahiaka a inu.
• E hoʻohui i kahi millet i kāu kari mea kanu a i ʻole ka wai momona e hoʻomānoanoa ai.
• E hoʻohui i kahi millet i kālua ʻia i ka salakeke no kahi ʻōpala.
• E hana i nā keke a me nā waffles ʻono mai ka palaoa kurakkan.
• He meaʻai paʻa mua maikaʻi loa ka millet porridge no nā keiki ʻōpio.

Hiki iā ʻoe ke kamaʻilio me kāu kauka e pili ana i kēia a hoʻohui i kēia mau mea i kāu papaʻai e like me ke kūlana o kou olakino.