Kurakkan, emmwaanyi si kintu kitono! Ka tuyige ku migaso egyewunyisa eri obulamu bw'empeke eno (Millet)!

Ensangi zino bangi ku ffe twerabidde emmere yaffe enkadde, ennungi era tumanyidde akawunga k’omuceere n’omugaati, nedda? Naye obadde okimanyi nti empeke nga muwogo, emmwaanyi, n’emmwaanyi si mmere yokka, mu butuufu superfoods ezijjudde ebiriisa. Ebintu bino bye bimu ku byama ebiraga engeri bajjajjaffe gye baali balamu era nga ba maanyi mu biseera eby’emabega. Kale leero, ka twogere ku migaso eminene eri obulamu bw’empeke zino entonotono.

Emmwaanyi eno kye ki?

Mu ngeri ennyangu, emmwaanyi y’emu ku mmere y’empeke ezisinga obukadde mu nsi yonna ezirimibwa. Okufaananako eŋŋaano, mwanyi n’omuceere, kibeera mu kika ky’omuddo. Ebadde mmere enkulu eri abantu mu nsi nga Africa ne Southeast Asia okumala enkumi n’enkumi z’emyaka.

Empeke zino za njawulo nnyo. Kubanga zisobola bulungi okulima mu mbeera yonna ey’obudde. Era zisobola okuterekebwa okumala emyaka nga teziyonoonebwa biwuka. Ebika bye tumanyi obulungi mu nsi yaffe nga Finger Millet , Proso Millet , ne Foxtail Millet bya famire eno. Wadde zino zijja mu langi n’obunene obw’enjawulo, omutindo gwa buli emu guli waggulu nnyo.

Migaso ki entuufu eri mu bulamu bw’empeke zino?

Empeke zino ziringa eky’obugagga eky’ebiriisa. Ka tulabe engeri gye ziyambamu emibiri gyaffe.

1. Afuga ssukaali mu musaayi

Ennyama y’emmere erimu ekirungo kya glycemic index (GI) ekitono . Mu ngeri ennyangu, okugirya tekireetera ssukaali mu musaayi kulinnya mu bwangu. Gunyigibwa mpola mpola omubiri. Kino kigifuula emmere ey'omugaso ennyo eri abantu abalina Ssukaali ow'ekika eky'okubiri . Okugirya era kiyamba okukendeeza ku bulabe bw’okufuna ssukaali.

2. Akuuma enkola y’okugaaya emmere nga nnungi

Empeke zino zirimu ebiwuzi ebisaanuuka n’ebitasaanuuka. Fiber etasaanuuka ye prebiotic . Kino kitegeeza nti nsibuko nnungi ey’emmere eri obuwuka obulungi obuli mu byenda byaffe. Ng’oggyeeko ekyo, ekiwuzi kino kiziyiza okuziyira n’okulongoosa okugaaya emmere. Era ayamba okukendeeza ku bulabe bwa kookolo w’olubuto olunene.

3. Akuuma omutima

Ekiwuzi ekitabulwa mu nnyama kiyamba okukendeeza ku kolesterol omubi mu mubiri gwaffe. Omanyi otya? Fiber eno enyiga obutundutundu bw’amasavu mu byenda byaffe ne bubuggya mu mubiri. Kino kikendeeza ku bulabe bw’endwadde nga atherosclerosis, nga zino ze masavu agakuŋŋaanyizibwa mu misuwa. Tekikoma awo, era zirimu ekirungo kya magnesium ekinene, ekyetaagisa ennyo omutima okukola.

Teebereza, kyandibadde kya mugaso nnyo singa osobola okufuga omutima gwo ne ssukaali ng’onywa ekikopo ky’omuceere gwa Kurakkan oba ng’olya ebbakuli y’omuceere?

4. Ayamba okufuga okukaddiwa

Empeke zino zirimu ebirungo ebiziyiza obuwuka obuleeta obulwadde buno. Ebirungo bino ebiziyiza obuwuka obuleeta obulwadde buno birwanyisa ebirungo ebiyitibwa free radicals ebyonoona obutoffaali mu mubiri gwaffe. Kiringa engabo ekuuma obutoffaali bwaffe. Kino kiyamba okufuga enviiri, obubonero bw’okukaddiwa, era kiyamba n’okukuuma endwadde nga puleesa ne sukaali.

5. Azimba obutoffaali obulamu

Okusingira ddala, kurakkan mmere erimu ebirungo bya Vitamiini B. Vitamiini B yeetaagibwa nnyo mu buli kimu okuva ku kukola kw’obwongo okutuuka ku kugabanya obutoffaali obulungi. Era zirimu ekirungo kya folate , oba vitamiini B9, ekyetaagisa okukola obutoffaali obumyufu. N’olwekyo era ziyamba okutangira embeera ng’okukendeera kw’omusaayi.

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Omugaso gw’emmere y’emmwaanyi guli gutya?

Ennyama y’empeke erimu ebirungo ebizimba omubiri, calcium ne amino acids ezikulu. Bw’ogeraageranya n’empeke endala, ebiriisa byayo bingi nnyo.

Ebiriisa ebikulu ebiri mu mmere eno:

• Vitamiini A ne B
• Ekirungo kya Phosphorus
• Potassium ) ow’ekika kya Potassium
• Ebirungo ebiziyiza obuwuka obuleeta obulwadde
• Niacin
• Okugolola

Ka tulabe ebiriisa ebiri mu kikopo (1/4) eky’emmwaanyi enkalu.

Ekikulu: Wadde ng’emmwaanyi erimu emigaso mingi, okufaananako n’empeke endala, mmere erimu kalori nnyingi. N’olwekyo, kikulu okulya mu kigero . Ekikopo nga kimu eky’emmwaanyi ezifumbiddwa kimala emmere emu.

Okay, kati bino obifumba otya?

Empeke zino osobola okuzigula mu ngeri y’obuwunga oba emmere ey’empeke enzijuvu mu supamaketi yonna oba mu dduuka ly’emmere ey’obulamu ennaku zino.

Okufumba emmwaanyi kyangu nnyo. Teeka ekikopo 1 eky’emmwaanyi mu bikopo 2 eby’amazzi obifumbe ku muliro omutono okutuusa ng’amazzi ganywezeddwa. Kiba ng’okufumba omuceere.

Akakodyo akatono: Empeke zino bw’ozinyiga mu mazzi okumala essaawa ntono nga tonnazifumba kikendeeza ku asidi wa phytic gwe zirimu. Ekirungo kino kitaataaganya omubiri okuyingiza ebiriisa nga ekyuma ne zinki. N’olwekyo, okunnyika kiyinza okwongera okutumbula ebiriisa byabwe.

Wano waliwo engeri gy’oyinza okwongeramu emmwaanyi mu mmere yo:

• Kola rotis, pittu, talapa, ne indiappu okuva mu buwunga bwa kurakkan .
• ThanahalFumba ng’omuceere ogirye ne sambol ya muwogo.
• Kola omuceere ku makya onywe.
• Mu curry yo ey’enva endiirwa oba mu mubisi oteekamu emmwaanyi okugigonza.
• Mu saladi ssaako emmwaanyi eyokeddwa okusobola okuginywa.
• Kola keeki ne waffle ebiwooma okuva mu buwunga bwa kurakkan.
• Omuceere gwa millet mmere nnungi nnyo esooka enkalu eri abaana abato.

Osobola okwogera n’omusawo wo ku nsonga eno n’ogattako bino mu mmere yo okusinziira ku mbeera y’obulamu bwo.