Naw, bɔku pan wi dɔn fɔgɛt wi ol, fayn it dɛn ɛn wi dɔn yus to rays ɛn bred flawa, nɔto so? Bɔt yu no se grens lɛk sɔg, malet, ɛn malet nɔto jɔs it, dɛn rili na supa fud we ful-ɔp wit nyutrishɔn valyu. Dɛn tin ya na wan pan di sikrit dɛn bɔt aw wi grani ɛn granpa dɛn bin gɛt wɛlbɔdi ɛn strɔng trade. So tide, lɛ wi tɔk bɔt di big big bɛnifit dɛn we dɛn smɔl smɔl tin ya kin gi fɔ wɛlbɔdi.
Wetin na dis malet?
Fɔ tɔk am simpul wan, malet na wan pan di ol tin dɛn we dɛn kin plant na di wɔl. Lɛk wit, bali, ɛn rays, na wan pan di gras famili. I dɔn bi wan men it fɔ pipul dɛn na kɔntri dɛn lɛk Afrika ɛn Sawt Is Eshia fɔ bɔku bɔku tawzin ia.
Dɛn grens dɛn ya rili spɛshal. Na bikɔs i izi fɔ mek dɛn plant dɛn na ɛni klaymat. Ɛn dɛn kin kip dɛn fɔ lɔng lɔng tɛm we peshɛnt dɛn nɔ pwɛl dɛn. Di vayriet dɛm we wi sabi gud gud wan na wi kɔntri lɛk Finger Millet , Proso Millet , ɛn Foxtail Millet na dis famili. Pan ɔl we dɛn tin ya gɛt difrɛn kɔlɔ ɛn saiz, di kwaliti fɔ ɛni wan pan dɛn rili ay.
| Milet Tayp | Di we aw dɛn kin si am |
|---|---|
| Finga Milɛt / Ragi | I rili gɛt nem na wi kɔntri. I gɛt brawn kɔlɔ ɛn i gɛt smɔl smɔl sid dɛn. Dɛn kin yuz tumara flawa fɔ mek paste, roti, ɛn pɔrit. |
| Foxtail Millet we gɛt fɔ du wit am | Smɔl sid dɛn we gɛt yɔlɔ. Yu kin kuk am ɛn it am lɛk rays. Also great fo mek porridge. |
| Milet (Proso Milet) . | I gɛt kɔlɔ dɛn lɛk wayt, yɔlɔ, ɛn brawn. Yu kin it dis bak insted ɔf rays. |
| Bajra (Pɛl Milet) . | Wan gren we gɛt sid dɛn we big smɔl. Yu kin si am wit wayt, yɔlɔ, ɛn grey kɔlɔ. |
Wetin na di rial wɛlbɔdi bɛnifit dɛn we dɛn grens ya gɛt?
Dɛn grens ya tan lɛk bɔku bɔku tin dɛn we de mek pɔsin gɛt tin fɔ it. Lɛ wi si aw dɛn de ɛp wi bɔdi.
1. I de kɔntrol di blɔd shuga lɛvɛl
Milet na it we gɛt smɔl glycemic index (GI) . Fɔ tɔk am simpul wan, if yu it am, dat nɔ de mek yu blɔd shuga go ɔp wantɛm wantɛm. I de absɔb am smɔl smɔl na di bɔdi. Dis kin mek i bi it we rili fayn fɔ pipul dɛn we gɛt Tayp 2 Dayabitis . If yu it am, i kin ɛp bak fɔ mek yu nɔ gɛt dayabitis.
2. I de mek di dijestiv sistɛm wɛl
Dɛn gren ya gɛt bɔku fayv we kin sɔlv ɛn we nɔ kin sɔlv. Fayba we nɔ de sɔlv na prɛbayɔtik . Dis min se na gud tin fɔ it fɔ di gud baktri dɛm we de na wi insay. Apat frɔm dat, dis fayv de mek pɔsin nɔ gɛt bɛlɛ ɛn i de mek i ebul fɔ digest fayn fayn wan. I kin ɛp bak fɔ ridyus di risk fɔ gɛt kansa na di kɔlon.
3. I de protɛkt di at
di fayba we de sכlv insay malet de εp fכ ridyus di lεvεl fכ bad kכlestכl na wi bכdi. Aw yu no? dis fayv de abzכp di fεt pat dεm na wi intestכn dεm εn i de pul dεm na di bכdi. Dis kin ridyus di risk fɔ gɛt sik dɛn lɛk atherosclerosis, we na we di fat we de bɔku na di blɔd vesel dɛn. Nɔto dat nɔmɔ, dɛn gɛt bak bɔku bɔku magnɛsiɔm, we rili impɔtant fɔ mek di at wok.
Imajin, aw i go valyu if yu ebul fɔ kɔntrol yu at ɛn yu dayabitis bay we yu drink wan kɔp kurakkan pɔrij ɔ it wan bol rays pɔrit?
4. I de ɛp fɔ kɔntrol di ol we pɔsin de ol
Dɛn grens ya gɛt bɔku antiɔksidant. Dɛn antiɔksidant ya de fɛt fri radikal dɛn we de pwɛl di sɛl dɛn na wi bɔdi. I tan lɛk shild we de protɛkt wi sɛl dɛn. Dis kin ɛp fɔ kɔntrol wrinkles, sayn dɛm fɔ ol, ɛn i kin ɛp bak fɔ protɛkt yusɛf frɔm sik dɛm lɛk ay blɔd prɛshɔn ɛn dayabitis.
5. I de bil wɛlbɔdi sɛl dɛn
spεshal, kurakkan na it we rich wit vaytam in B. Vitamin B impɔtant fכ כltin frכm di bren fכ wok to di hεlty sεl divεlכpmεnt. Dɛn gɛt bɔku folate , ɔ vaytamɛn B9 bak we dɛn nid fɔ mek rɛd blɔd sɛl dɛn. So, dɛn kin ɛp bak fɔ mek dɛn nɔ gɛt tin dɛn lɛk anemia.
Aw di nyutrishɔn valyu we malet gɛt?
Milet na gren we gɛt bɔku prɔtin, kalsiɔm, ɛn impɔtant amino asid dɛn. We yu kɔmpia am wit ɔda grens dɛn, di tin dɛn we i gɛt fɔ it rili bɔku.
Di men tin dɛn we de insay dis it:
- Vitamin A ɛn B
- Fɔsfɔr we dɛn kɔl
- Potashɔm we gɛt di sik
- Antiɔksidant dɛn
- Niacin we dɛn kɔl Niacin
- Ayɛn
Lɛ wi luk di nyutrishɔn valyu fɔ wan kɔp (1/4) dray malet.
| Nutrient sɛkshɔn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 189. Na di 189 |
| Protɛin we de mek pɔsin gɛt | 5.5 gram na yu |
| Bɔmp | 2 gram na yu |
| Kabohaydrɛt dɛn | 36.5 gram na di wan |
| Fayba we dɛn kɔl | 4.25 gram |
Impɔtant: Pan ɔl we i gɛt bɔku bɛnifit, malet, lɛk ɔda grens, na it we gɛt bɔku kalori. So, i impɔtant fɔ it di rayt we . Na lɛk wan kɔp malet we dɛn dɔn kuk, na in go du fɔ wan it.
Okay, naw aw yu de kuk dɛn wan ya?
Yu kin bay dɛn grens ya lɛk flawa ɔ ɔl grens na ɛni supamakit ɔ wɛlbɔdi it stɔ dɛn tɛm ya.
Fɔ kuk malet na tin we rili izi. Ad 1 kɔp malet to 2 kɔp wata ɛn simmer pan smɔl faya te di wata absɔb. I jɔs tan lɛk we yu de kuk rays.
Smɔl advays: If yu sok dɛn grens ya insay wata fɔ sɔm awa bifo yu kuk, dat kin mek di faytik asid we de insay dɛn nɔ bɔku. dis kכmpawnd de intafεr di bכdi in absכpshכn fכ di nyutriεnt dεm lεk ayron εn zink. So, we dɛn sok dɛn, dat kin mek dɛn gɛt mɔ tin fɔ it.
Na sɔm we dɛn ya yu kin ad malet to yu it:
- Mek rotis, pittu, talapa, ɛn indiappu wit kurakkan flawa .
- Thanahal we dɛn kɔlKuk am lɛk rays ɛn it am wit kokonat sambol.
- Mek sɔm pɔrit na mɔnin ɛn drink am.
- Ad sɔm malet to yu vegjetabul kɔri ɔ brot fɔ mek i tik.
- Ad sɔm roast malet to di salad fɔ mek i kranch.
- Mek fayn fayn kek ɛn waf wit kurakkan flawa.
- Milet porridge na fayn fɔs sɔlid it fɔ yɔŋ pikin dɛn.
Yu kin tɔk to yu dɔktɔ bɔt dis ɛn ad dɛn tin ya to yu it akɔdin to yu wɛlbɔdi kɔndishɔn.
Mɛsej we dɛn kin kɛr go na os
- Grens lɛk sɔg, malet, ɛn malet na supamakit dɛn we gɛt bɔku tin fɔ it ɛn we de gi bɔku bɛnifit to wi wɛlbɔdi.
- Dɛn tin ya kin rili ɛp fɔ kɔntrol dayabitis, at wɛlbɔdi, dijestiv wɛlbɔdi, ɛn fɔ mek di bɔdi gɛt mɔ pawa fɔ fɛt di sik.
- I izi fɔ ad dɛn tin ya to wi it ɛvride. Wan fayn stat na fɔ riples rays ɔ gɛt am as brɛf it.
- Lɛ wi ɔl tray fɔ liv fayn layf, ɔndastand di valyu we wi tradishɔnal ɛn fayn it dɛn gɛt ɛn nɔ fɔgɛt dɛn.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt