Kule mihla, uninzi lwethu silibele ukutya kwethu okudala, okunempilo kwaye siqhele umgubo werayisi nesonka, akunjalo? Kodwa ubusazi na ukuba iinkozo ezifana ne-sorghum, i-millet, kunye ne-millet azikokutya nje kuphela, kodwa zizinto zokutya eziphezulu ezizele zisondlo. Ezi zinto zezinye zeemfihlo zendlela ootatomkhulu noomakhulu bethu ababesempilweni kwaye benamandla ngayo kwixesha elidlulileyo. Ngoko ke namhlanje, masithethe ngeenzuzo ezinkulu zempilo zezi nkozo zincinci.
Yintoni le millet?
Ngamafutshane, i-millet yenye yezona nkozo zindala ezilinywayo emhlabeni. Njengengqolowa, irhasi, nerayisi, lilungu losapho lwengca. Ibisoloko ilukutya okuphambili kubantu bamazwe afana ne-Afrika kunye ne-Southeast Asia kangangeminyaka eliwaka.
Ezi nkozo zikhethekile kakhulu. Kuba zinokukhuliswa lula nakweyiphi na imozulu. Kwaye zingagcinwa iminyaka ngaphandle kokonakaliswa zizinambuzane. Iintlobo esizaziyo kakuhle kwilizwe lethu ezifana neFinger Millet , Proso Millet , kunye neFoxtail Millet zezolu sapho. Nangona ezi ziza ngemibala eyahlukeneyo kunye nobukhulu, umgangatho wazo ngamnye uphezulu kakhulu.
| Uhlobo lweMillet | Indlela edla ngokubonwa ngayo |
|---|---|
| I-Finger Millet / Ragi | Idumile kakhulu kwilizwe lethu. Inombala omdaka kwaye inembewu encinci. Umgubo we-turmeric usetyenziselwa ukwenza i-paste, i-roti, kunye ne-porridge. |
| I-Foxtail Millet | Imbewu encinci, emthubi. Ingaphekwa kwaye ityiwe njengerayisi. Ikwalungele ukwenza ipapa. |
| I-Millet (i-Proso Millet) | Iza ngemibala efana nomhlophe, umthubi, nomdaka. Le ingatyiwa endaweni yerayisi. |
| IBajra (iPearl Millet) | Ingqolowa enembewu enkulu kancinci. Inokufumaneka ngemibala emhlophe, emthubi, nangwevu. |
Zithini iingenelo zempilo zale ngqolowa?
Ezi nkozo zifana nobutyebi bezondlo. Masibone ukuba zinceda njani imizimba yethu.
1. Ilawula amanqanaba eswekile egazini
I-Millet kukutya okune -glycemic index ephantsi (GI) . Ngamafutshane, ukuyitya akubangeli ukuba amanqanaba eswekile egazini lakho anyuke ngequbuliso. Ifunxwa kancinci ngumzimba. Oku kuyenza ibe kukutya okuluncedo kakhulu kubantu abanesifo seswekile sohlobo lwesibini . Ukuyitya kukwanceda ekunciphiseni umngcipheko wokuba nesifo seswekile.
2. Igcina inkqubo yokugaya ukutya isempilweni
Ezi ngqolowa zityebile kwifayibha enyibilikayo nenganyibilikiyo. Ifayibha enganyibilikiyo yi- prebiotic . Oku kuthetha ukuba ngumthombo olungileyo wesondlo kwiibhaktheriya ezilungileyo emathunjini ethu. Ukongeza, le fayibha ithintela ukuqhina kwaye iphucula ukugaywa. Ikwanceda ukunciphisa umngcipheko womhlaza wamathumbu amakhulu.
3. Ikhusela intliziyo
Ifayibha enyibilikayo kwi-millet inceda ekunciphiseni izinga le-cholesterol embi emzimbeni wethu. Uyazi njani? Le fayibha ifunxa amasuntswana amafutha emathunjini ethu ize iwasuse emzimbeni. Oku kunciphisa umngcipheko wezifo ezifana ne -atherosclerosis, okuyiqoqo lamafutha kwimithambo yegazi. Ayipheleli apho, ikwanayo ne -magnesium eninzi, ebalulekileyo ekusebenzeni kwentliziyo.
Khawucinge nje, ingaba kuya kuba luncedo kangakanani ukuba ubunokulawula intliziyo yakho kunye nesifo seswekile ngokusela indebe ye-kurakkan porridge okanye ukutya isitya se-rice porridge?
4. Inceda ekulawuleni ukwaluphala
Ezi nkozo ziqulathe ii-antioxidants ezininzi. Ezi antioxidants zilwa nee-free radicals ezonakalisa iiseli emizimbeni yethu. Zifana nekhaka elikhusela iiseli zethu. Oku kunceda ukulawula imibimbi, iimpawu zokwaluphala, kwaye kunceda ukukhusela kwizifo ezifana noxinzelelo lwegazi oluphezulu kunye nesifo seswekile.
5. Yakha iiseli eziphilileyo
Ngokukodwa, i-kurakkan kukutya okutyebileyo kwi-vitamin B. I-Vitamin B ibalulekile kuyo yonke into ukusuka ekusebenzeni kwengqondo ukuya ekuhlulweni kweeseli ezisempilweni. Zityebile kwi -folate , okanye i-vitamin B9, efunekayo ukuvelisa iiseli ezibomvu zegazi. Ke ngoko, zikwanceda ekuthinteleni iimeko ezifana ne-anemia.
Ingakanani ixabiso lesondlo se-millet?
I-Millet yinkozo etyebileyo kwiproteni, i-calcium, kunye nee-amino acid ezibalulekileyo. Xa ithelekiswa nezinye iinkozo, ixabiso layo lesondlo liphezulu kakhulu.
Izondlo eziphambili ezifumaneka koku kutya:
- Iivithamini A kunye ne-B
- I-phosphorus
- I-Potassium
- Ii-Antioxidants
- I-Niacin
- Intsimbi
Makhe sijonge ixabiso lesondlo sekomityi (1/4) ye-millet eyomileyo.
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 189 |
| Iiproteni | 5.5 iigram |
| Amafutha | Iigram ezi-2 |
| Iicarbohydrate | Iigram ezingama-36.5 |
| Ifayibha | 4.25 iigram |
Kubalulekile: Nangona ineenzuzo ezininzi, i-millet, njengezinye iinkozo, kukutya okune-calories ezininzi. Ngoko ke, kubalulekile ukutya ngokulinganisela . Malunga nekomityi enye ye-millet ephekiweyo yanele isidlo esinye.
Kulungile, ngoku uzipheka njani ezi?
Ezi nkozo zingathengwa ngohlobo lomgubo okanye iinkozo ezipheleleyo nakweyiphi na ivenkile enkulu okanye ivenkile yokutya okunempilo kule mihla.
Ukupheka i-millet kulula kakhulu. Yongeza ikomityi e-1 ye-millet kwiikomityi ezi-2 zamanzi uze uyipheke kancinci kubushushu obuphantsi de amanzi afunxwe. Kufana nokupheka irayisi.
Icebiso elincinci: Ukuntywilisela ezi nkozo emanzini iiyure ezimbalwa ngaphambi kokuba ziphekwe kunciphisa ubungakanani be -phytic acid ezinayo. Le khompawundi iphazamisa ukufunxwa kwezondlo ezifana ne-iron kunye ne-zinc emzimbeni. Ke ngoko, ukuntywilisela kunokuphucula ixabiso lazo lesondlo.
Nazi ezinye iindlela onokongeza ngazo i-millet ekutyeni kwakho:
- Yenza i-rotis, i-pittu, i-talapa, kunye ne-indiappu kumgubo we-kurakkan .
- I-ThanahalYipheke njengerayisi uze uyitye ne-coconut sambol.
- Pheka ipapa kusasa uze uyisele.
- Yongeza i-millet kwi-curry yakho yemifuno okanye umhluzi ukuze uyityebise.
- Yongeza i-millet eyosiweyo kwisaladi ukuze utye kancinci.
- Yenza iikeyiki ezimnandi kunye neewaffles ngomgubo wekurakkan.
- I-Millet porridge kukutya okuqinileyo kokuqala okumnandi kwabantwana abancinci.
Ungathetha nogqirha wakho ngale nto uze wongeze ezi zinto ekutyeni kwakho ngokwemeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- Iinkozo ezifana ne-sorghum, i-millet, kunye ne-millet zizinto zokutya eziphezulu ezinesondlo kakhulu kwaye zibonelela ngeenzuzo ezininzi kwimpilo yethu.
- Ezi ziluncedo kakhulu ekulawuleni isifo seswekile, impilo yentliziyo, impilo yokugaya ukutya, kunye nokukhulisa amajoni omzimba.
- Ezi zinokongezwa lula ekutyeni kwethu kwemihla ngemihla. Isiqalo esihle kukutshintsha irayisi okanye ukuyitya njengesidlo sakusasa.
- Sonke masilwele ukuphila ubomi obusempilweni, siqonde ixabiso lokutya kwethu kwesintu nokunempilo ngaphandle kokukulibala.
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