Kurakkan, millet hi thil tenawm a ni lo! He buhfai (Millet) hian hriselna atana a thatna mak tak tak hi i zir dawn teh ang!

Tunlai hian mi tam tak chuan kan chaw hlui, hrisel tak takte chu theihnghilhin buhfai leh chhangphut chi hrang hrang kan hmang thiam tawh a ni lawm ni? Mahse, sorghum, millet, leh millet ang chi thlai chi te hi ei tur mai ni lovin, a takah chuan nutritional value nei superfoods a ni tih i hria em. Heng thilte hi tun hmaa kan pi leh pu te hrisel leh chak taka an awm dan thuruk pakhat a ni. Chuvangin vawiinah hian heng buhfai te te hian hriselna atana a thatna ropui tak takte hi han sawi ila.

He millet hi eng nge ni?

A awlsam zawngin sawi ila, millet hi khawvela buh chi chin hlui ber pawl a ni. Wheat, barley leh buhfai ang bawkin grass chhungkaw zinga mi a ni. Kum sang tam tak chhung chu Africa leh Southeast Asia ang ram mipuite ei tur pawimawh tak a ni tawh a ni.

Heng buhfai te hi a danglam bik hle. A chhan chu eng boruak pawha awlsam taka chin theih an nih vang a ni. Tin, rulhut tihchhiat lohvin kum tam tak chhung an dahkhawm thei bawk. Kan rama kan hriat chian chi hrang hrang Finger Millet , Proso Millet , leh Foxtail Millet te hi he chhungkaw zinga mi an ni. Hengte hi rawng leh size hrang hrang ni mahse, an quality hi a sang hle.

Heng thlai chi hrang hrangte hian hriselna atana a thatna tak tak chu engte nge ni?

Heng buh chi te hi ei tur tha tak tak ro hlu tak ang mai an ni. Kan taksa an tanpui dan hi i lo en ang u.

1. Thisen sugar level a control

Millet hi ei tur glycemic index (GI) hniam tak a ni . A awlsam zawngin, ei hian i thisen sugar level a ti sang nghal lo. Taksain zawi zawiin a hip lut thin. Hei hian Type 2 Diabetes vei tan chuan ei tur tha tak a ni . A ei hian zunthlum vei theihna a ti tlem bawk.

2. Digestive system a ti hrisel a

Heng thlai chi hrang hrangte hian soluble leh insoluble fiber a pai tam hle. Insoluble fiber hi prebiotic a ni a . Chumi awmzia chu kan intestines-a bacteria tha tak takte tan eitur tha tak a ni tihna a ni. Tin, he fiber hian constipation a veng a, chaw ei a tichak bawk. Tin, colon cancer hlauhawmna a tihziaawm bawk.

3. Thinlung a venghim

Millets-a soluble fiber hian kan taksaa cholesterol tha lo awm zat a tihziaawm thei a ni. Engtin nge i hriat? He fiber hian kan intestines-a thau chi hrang hrang a hip lut a, taksa atangin a paih chhuak thin. Hei hian thisen kalna kawnga thau awmkhawmna atherosclerosis ang chi natna a ti tlem a ni. Chu mai ni lovin, thinlung hnathawhna atana pawimawh tak , magnesium tha tak an nei bawk.

Ngaihtuah teh, kurakkan porridge no khat in emaw, buhfai porridge bawm khat ei emaw hmanga i thinlung leh zunthlum ve ve i thunun thei a nih chuan eng angin nge a hlut ang?

4. Tarna control turin a pui

Heng thlai chi hrang hrangah hian antioxidant tam tak a awm a. Heng antioxidants te hian kan taksa chhunga cells tichhe thei free radicals te chu an do thin. Kan cell venhimtu shield ang mai a ni. Hei hian wrinkles, tar chhinchhiahna te control nan a pui a, thisen sang leh zunthlum ang chi natna lakah pawh a veng thei bawk.

5. Cell hrisel tak tak a siam thin

A bik takin kurakkan hi vitamin B tamna chaw a ni a, thluak hnathawh atanga cell hrisel taka inthen darh thlengin Vitamin B hi a pawimawh hle. Tin, thisen sen siam chhuahna atana mamawh folate , a nih loh leh vitamin B9 an tam bawk. Chuvangin, thisen tlakchhamna ang chi dinhmun venna kawngah pawh an pui bawk.

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Engtin nge millet hian nutritional value a neih?

Millet hi thlai chi khat protein, calcium leh essential amino acids tamna a ni. Thlai dang nena khaikhin chuan a nutritional value a sang hle.

He eitur chhunga nutrient awm ber berte chu:

• Vitamin A leh B te hi a ni
• Phosphorus a ni
• Potassium a ni
• Antioxidants a awm bawk
• Niacin a ni
• Thir

Dry millet cup (1/4) khata ei tur tha (nutritional value) hi han en ila.

Pawimawh: Hlawkna tam tak nei mahse, buhfai dang ang bawkin millet hi calorie tamna ei tur a ni. Chuvangin, ei leh in hi a tlem berah ei a pawimawh . Millet chhum cup khat vel chu chaw ei khatah a tawk.

Okay, tunah chuan engtin nge hengte hi i siam ang?

Heng buhfai te hi tunlai hian supermarket emaw health food dawr eng pawhah flour emaw whole grains emaw angin lei theih a ni.

Millet siam hi a awlsam hle. Tui cup 2 ah millet cup 1 dah la, tui a hmin hma chu mei hniam takah chhum rawh. Buhfai siam ang mai a ni.

Tip tlem: Heng buhfai te hi tuiah darkar engemaw zat kan hnim chuan a hmin hma hian phytic acid a awm zat a ti tlem a ni. He compound hian taksain iron leh zinc ang chi nutrients a lakluhna a tibuai a ni. Chuvangin, soaking hian an nutritional value a ti sang zual thei a ni.

I ei leh inah millet i dah theih dan thenkhat chu hetiang hi a ni:

• Kurakkan chhangphut aṭangin rotis, pittu, talapa, leh indiappu siam rawh .
• Thanahal a niRice angin chhum la, coconut sambol nen ei rawh.
• Zing lamah porridge siam la , in rawh.
• I vegetable curry emaw broth emaw ah millet tlem tal dah la, a thick ang.
• Salad-ah hian roasted millet tlem tal dah la, crunch turin.
• Kurakkan flour atang hian cake leh waffle tui tak tak siam rawh.
• Millet porridge hi naupang te tan chuan first solid food tha tak a ni.

Hemi chungchang hi i doctor nen in sawi dun thei a, hengte hi i hriselna dinhmun a zirin i eitur ah i dah tel thei bawk.