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.
| Millet chi hrang hrang | A hmuh dan tlangpui |
|---|---|
| Finger Millet / Ragi tih a ni | Kan ramah hian a lar hle. A rawng chu brown a ni a, chi te te a nei bawk. Turmeric flour hi paste, roti, leh porridge siam nan an hmang thin. |
| Foxtail Millet a ni | Thlai te tak te, sen hring. Buhfai ang maia chhum leh ei theih a ni. Porridge siamna atan pawh a tha hle. |
| Millet (Proso Millet) tih a ni. | A rawng hi white, yellow, leh brown ang chi a ni. Hei hi buhfai aiah ei theih a ni bawk. |
| Bajra (Pearl Millet) tih a ni. | Thlai chi lian deuh deuh nei. A rawng dum, sen, leh grey-ah te hmuh tur a awm. |
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.
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.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 189-ah a awm |
| Protein a awm a | 5.5 gram a ni |
| Thau | 2 gram a ni |
| Carbohydrates a awm bawk | 36.5 gram a ni |
| Fiber a ni | 4.25 gram a ni |
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.
Take-Home Thuchah a ni
- Sorghum, millet, leh millet ang chi thlai chi te hi superfoods an ni a, eitur tha tak tak an nei a, kan hriselna atan hlawkna tam tak an pe a ni.
- Hengte hian zunthlum thunun nan te, thinlung hriselna te, chaw ei leh in hriselna te, taksa invenna (immuity) tihchakna kawngah te a pui hle a ni.
- Chungte chu awlsam takin kan nitin ei leh inah kan belhchhah thei a ni. A bul tanna tha tak chu buhfai thlak emaw, chawhmeh ei tur atana neih emaw hi a ni.
- Kan chawhmeh hlutna leh hrisel tak takte hi theihnghilh lova hrethiamin, nun hrisel nei turin i bei vek ang u.
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