Namuhla, abaningi bethu bakhohlwe ukudla kwethu okudala, okunempilo futhi bajwayele ufulawa welayisi nesinkwa, akunjalo? Kodwa bewazi ukuthi okusanhlamvu okufana ne-sorghum, i-millet, ne-millet akusikho ukudla nje kuphela, empeleni kuyizinto zokudla eziphezulu ezigcwele izakhamzimba. Lezi zinto zingenye yezimfihlo zendlela ogogo nomkhulu bethu ababephilile futhi benamandla ngayo esikhathini esidlule. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezinkulu zempilo zalezi zinhlamvu ezincane.
Iyini le millet?
Kalula nje, i-millet ingenye yezinhlamvu ezindala kakhulu ezitshalwa emhlabeni. Njengokolweni, ibhali, nelayisi, iyilungu lomndeni wotshani. Ibilokhu iwukudla okuyisisekelo kubantu basemazweni afana ne-Afrika kanye neNingizimu-mpumalanga ye-Asia izinkulungwane zeminyaka.
Lezi zinhlamvu zikhethekile kakhulu. Ngoba zingatshalwa kalula kunoma yisiphi isimo sezulu. Futhi zingagcinwa iminyaka eminingi ngaphandle kokulinyazwa yizinambuzane. Izinhlobo esizazi kahle ezweni lethu njengeFinger Millet , Proso Millet , kanye neFoxtail Millet zingezomndeni walo mndeni. Nakuba lezi ziza ngemibala nobukhulu obuhlukene, ikhwalithi yazo ngayinye iphakeme kakhulu.
| Uhlobo lwe-Millet | Indlela okuvame ukubonwa ngayo |
|---|---|
| I-Finger Millet / i-Ragi | Idume kakhulu ezweni lakithi. Inombala onsundu futhi inembewu encane. Ufulawa we-turmeric usetshenziselwa ukwenza i-paste, i-roti, kanye ne-porridge. |
| I-Foxtail Millet | Imbewu encane, ephuzi. Ingaphekwa futhi idliwe njengelayisi. Ilungele futhi ukwenza iphalishi. |
| Ubisi (Ubisi Oluyi-Proso) | Iza ngemibala efana nomhlophe, ophuzi, nonsundu. Lokhu kungadliwa esikhundleni selayisi. |
| I-Bajra (iPearl Millet) | Uhlamvu olunembewu enkulu kancane. Lungatholakala ngemibala emhlophe, ephuzi, kanye nempunga. |
Yiziphi izinzuzo zangempela zempilo zalezi zinhlamvu?
Lezi zinhlamvu zifana nengcebo yezakhamzimba. Ake sibone ukuthi zisiza kanjani imizimba yethu.
1. Ilawula amazinga kashukela egazini
I-Millet ukudla okune -glycemic index ephansi (GI) . Kalula nje, ukuyidla akubangeli amazinga kashukela egazini lakho akhuphuke ngokuzumayo. Umuncwa kancane ngumzimba. Lokhu kuyenza ibe ukudla okuzuzisa kakhulu kubantu abanesifo sikashukela sohlobo lwesibili . Ukuyidla kusiza futhi ukunciphisa ingozi yokuba nesifo sikashukela.
2. Kugcina uhlelo lokugaya ukudla luphilile
Lezi zinhlamvu zicebile ngefayibha encibilikayo nengancibiliki. Ifayibha engancibiliki iyi- prebiotic . Lokhu kusho ukuthi iwumthombo omuhle wokudla okunempilo kwamagciwane amahle asemathunjini ethu. Ngaphezu kwalokho, le fayibha ivimbela ukuqunjelwa futhi isiza ekugayweni okungcono. Iphinde isize ekunciphiseni ingozi yomdlavuza wamathumbu amakhulu.
3. Kuvikela inhliziyo
I-fibre encibilikayo kuma-millet isiza ukunciphisa izinga le-cholesterol embi emzimbeni wethu. Wazi kanjani? Le fibre imunca izinhlayiya zamafutha emathunjini ethu futhi izisuse emzimbeni. Lokhu kunciphisa ingozi yezifo ezifana ne -atherosclerosis, okuyiqoqo lamafutha emithanjeni yegazi. Akukhona lokho kuphela, futhi iqukethe inani elihle le-magnesium, elibalulekile ekusebenzeni kwenhliziyo.
Cabanga nje, kungaba usizo kangakanani uma ungalawula kokubili inhliziyo yakho kanye nesifo sikashukela ngokuphuza inkomishi yephalishi le-kurakkan noma ukudla isitsha sephalishi lelayisi?
4. Kusiza ukulawula ukuguga
Lezi zinhlamvu ziqukethe ama-antioxidants amaningi. Lawa ma-antioxidants alwa nama-free radicals alimaza amangqamuzana emzimbeni wethu. Kufana nesivikelo esivikela amangqamuzana ethu. Lokhu kusiza ukulawula imibimbi, izimpawu zokuguga, futhi kusiza nokuvikela ezifweni ezifana nomfutho wegazi ophezulu kanye nesifo sikashukela.
5. Yakha amaseli anempilo
Ikakhulukazi, i-kurakkan ukudla okucebile ngevithamini B. Ivithamini B ibalulekile kukho konke kusukela ekusebenzeni kobuchopho kuya ekuhlukanisweni kwamaseli anempilo. Icebile futhi nge -folate , noma ivithamini B9, edingekayo ukukhiqiza amaseli abomvu egazi. Ngakho-ke, futhi iyasiza ekuvimbeleni izimo ezifana ne-anemia.
Ingakanani inani lokudla okunomsoco we-millet?
I-Millet iyinhlamvu ecebile ngamaprotheni, i-calcium, nama-amino acid abalulekile. Uma kuqhathaniswa nezinye izinhlamvu, inani layo lokudla okunempilo liphezulu kakhulu.
Izakhamzimba eziyinhloko eziqukethwe kulokhu kudla:
- Amavithamini A no-B
- I-Phosphorus
- I-Potassium
- Ama-Antioxidant
- I-Niacin
- Insimbi
Ake sibheke inani lokudla okunempilo lenkomishi (1/4) ye-millet eyomile.
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 189 |
| Amaprotheni | 5.5 amagremu |
| Amafutha | Amagremu ama-2 |
| Ama-carbohydrate | Amagremu angu-36.5 |
| I-Fiber | 4.25 amagremu |
Okubalulekile: Naphezu kwezinzuzo zayo eziningi, i-millet, njengezinye izinhlamvu, iwukudla okunama-calorie amaningi. Ngakho-ke, kubalulekile ukudla ngokulinganisela . Cishe inkomishi eyodwa ye-millet ephekiwe yanele ukudla okukodwa.
Kulungile, manje uzipheka kanjani lezi?
Lezi zinhlamvu zingathengwa ngesimo sikafulawa noma okusanhlamvu okuphelele kunoma yisiphi isitolo esikhulu noma esitolo sokudla okunempilo kulezi zinsuku.
Ukupheka i-millet kulula kakhulu. Faka inkomishi eyodwa ye-millet ezinkomishini ezimbili zamanzi bese ubilisa kancane emlilweni ophansi kuze kube yilapho amanzi emuncwa. Kufana nokupheka ilayisi.
Icebiso elincane: Ukucwilisa lezi zinhlamvu emanzini amahora ambalwa ngaphambi kokupheka kunciphisa inani le -phytic acid eziqukethe. Le nhlanganisela iphazamisa ukumuncwa kwezakhamzimba ezifana ne-iron ne-zinc emzimbeni. Ngakho-ke, ukucwilisa kungathuthukisa kakhulu inani lazo lokudla.
Nazi ezinye izindlela ongangeza ngazo i-millet ekudleni kwakho:
- Yenza i-rotis, i-pittu, i-talapa, ne-indiappu ngofulawa we-kurakkan .
- I-ThanahalYipheke njengelayisi bese uyidla ne-sambol kakhukhunathi.
- Pheka iphalishi ekuseni bese uliphuza.
- Faka i-millet ku-curry noma umhluzi wakho wemifino ukuze uyijiye.
- Faka i-millet eyosiwe esaladini ukuze uthole ukuthosa.
- Yenza amakhekhe nama-waffle amnandi ngofulawa we-kurakkan.
- Iphalishi le-millet liwukudla okuqinile kokuqala okuhle kwezingane ezincane.
Ungakhuluma nodokotela wakho ngalokhu bese ufaka lokhu ekudleni kwakho kuye ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Okusanhlamvu okufana ne-sorghum, i-millet, ne-millet kuyizinto zokudla ezinempilo kakhulu futhi ezinikeza izinzuzo eziningi empilweni yethu.
- Lezi ziwusizo kakhulu ekulawuleni isifo sikashukela, impilo yenhliziyo, impilo yokugaya ukudla, kanye nokukhulisa amasosha omzimba.
- Lokhu kungafakwa kalula ekudleni kwethu kwansuku zonke. Isiqalo esihle kakhulu ukushintsha irayisi noma ukulidla njengokudla kwasekuseni.
- Sonke masilwele ukuphila impilo enempilo, siqonde ukubaluleka kokudla kwethu kwendabuko nokunempilo ngaphandle kokukukhohlwa.
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