Millet: Izibonelelo zempilo ezisixhenxe kunye nendlela yokutya

Umxholo

• 1. Ukulwa ukuqhina
• 2. Ikhusela kwisifo sentliziyo
• 3. Inceda ukulawula iswekile yegazi
• 4. Uthintela i-anemia
• 5. Inceda ukomeleza amathambo
• 6. Igcina impilo yomzimba
• Itheyibhile yolwazi ngesondlo
• Ungayisebenzisa njani
• Iiresiphi ezisempilweni kunye namazimba
• Ijusi yemillet
• Ukulahlwa kwemillet
• Imillet eswiti

I-Millet sisityalo esityebileyo kwi-fiber, i-flavonoids kunye neeminerali ezifana ne-calcium, ithusi, i-phosphorus, i-potassium, i-magnesium, i-manganese kunye ne-selenium, ukongeza kwi-folic acid, i-pantothenic acid, i-niacin, i-riboflavin kunye ne-B6 iivithamini, ezineempawu zokulwa ne-antioxidant kwaye zinceda ukuphucula ukuqunjelwa, ukunciphisa i-cholesterol embi kunye nokulawula isifo seswekile.

Ukongeza, i-millet ityebile kwiicarbohydrate kunye neeproteni, kodwa ayiqulathanga gluten kwaye, ke, inokusetyenziswa ngabo banesifo se-celiac okanye ngabantu abafuna ukutya okungenagluten.

I-Millet inokuthengwa kwiivenkile zokutya, ii-organic fairs kunye neemarike ezikhethekileyo, zifumaneka ngohlobo lweenkozo kwi-beige, mthubi, mnyama, luhlaza okanye bomvu. Ngokubanzi, imbewu etyheli okanye ye beige isetyenziswa kakhulu.

Ezona zibonelelo ziphambili zemillet zezi:

1. Ukulwa ukuqhina

I-Millet ibaluleke kakhulu ekuphuculeni ukuqunjelwa kuba ityebile kakhulu kwimicu e-soluble esebenza ngokufunxa amanzi kumzila wokugaya owenza ijeli enceda ukulawula amathumbu.

Ukongeza, iintsinga ezingenakunyibilika ezikhoyo kwimillet zisebenza njenge-prebiotic, enegalelo kulungelelwaniso lwezifo zamathumbu, ezinegalelo ekusebenzeni kakuhle kwenkqubo yokwetyisa. Olu hlobo lwefayibha lukwabalulekile ukongeza ivolumu kwisitulo, esinceda ukulawula amathumbu.

2. Ikhusela kwisifo sentliziyo

Iintsinga ezinyibilikayo ezikhoyo kwi-millet zinceda ukunciphisa i-cholesterol embi kunye ne-triglycerides, enoxanduva lokwenza iipleyiti ezinamafutha kwimithambo, njengoko inciphisa ukufunxwa kwamafutha ekutyeni. Ke, i-millet iphucula ukusebenza kwemithambo kwaye inceda ukuthintela izifo zentliziyo ezinje ngokuhlaselwa sisifo sentliziyo, isifo sokuqina kwemithambo yegazi kunye nokubetha.

Ukongeza, i-flavonoids kunye ne-phenolic acid ekhoyo kwi-millet, ine-antioxidant amanyathelo anceda ukunciphisa ukonakala kweseli, ukugcina imithambo yegazi isempilweni, kunye ne-magnesium kunye ne-potassium kunceda ukukhulula imithambo yegazi kunye nokulawula uxinzelelo lwegazi.

3. Inceda ukulawula iswekile yegazi

I-Millet isezantsi kwii-carbohydrate ezilula kwaye ityebile kwiicarbohydrate ezintsonkothileyo, isenza ukutya okuncinci kwesalathiso se-glycemic, ethatha ixesha elide ukwetyisa kunomgubo omhlophe, onceda ukuthintela i-spikes yegazi emva kokutya, ukuvumela abantu abanesifo seswekile ukulawula amanqanaba eswekile yegazi ngokulula. I-millet magnesium ikwanceda ukunciphisa ukunganyangeki kwe-insulin kubantu abanesifo seswekile.

Ukongeza, i-flavonoids ekhoyo kwi-millet ine-antioxidant isenzo esenza ngokuthintela ii-enzymes ezibalulekileyo ezibangela uhlobo lweswekile yesi-2, ukulawula ukufunxeka kweswekile kwaye, ke ngoko, i-millet ikwanceda ukuthintela isifo seswekile.

4. Uthintela i-anemia

I-Millet ityebile kwi-folic acid kunye nentsimbi, ebalulekileyo ekubunjweni kwegazi kunye neeseli ze-hemoglobin. Ke, ngokunikezela ezi zinto emzimbeni, i-millet iyakwazi ukugcina amanqanaba afanelekileyo e-hemoglobin kunye neeseli ezibomvu zegazi kunye nokuthintela ukuvela kweempawu ezinxulumene ne-anemia, njengokudinwa kakhulu, ubuthathaka kunye nezikhonkwane kunye neenwele ezibuthathaka ngakumbi, umzekelo.

5. Inceda ukomeleza amathambo

I-Millet ityebile kwi-phosphorus kunye ne-magnesium, ezibaluleke kakhulu izimbiwa ukwandisa ukubonwa kwethambo kunye nobunzima bethambo, ukunceda ukugcina amathambo omelele kwaye esempilweni.Ukongeza, i-magnesium ebonelelwe ngamazimba iyakwazi ukonyusa ukufunxeka kwe-calcium kunye ne-phosphorus ngamathumbu, ekwaxhasa ukomeleza amathambo, yinto elungileyo yokutya kunyango lwe-osteoporosis.

6. Igcina impilo yomzimba

I-Millet ityebile kwi-niacin, ekwabizwa ngokuba yi-vitamin B3, ibalulekile ekugcineni ukusebenza kunye nokucolwa kweeseli, kunye nokuzinza kofuzo, ukukhusela i-DNA kunye nokuthintela ukwaluphala. Ke, i-millet inceda ukugcina impilo yomzimba, ulusu olusempilweni kunye nemisebenzi yenkqubo yemithambo-luvo kunye namehlo, umzekelo.

Itheyibhile yolwazi ngesondlo

Le theyibhile ilandelayo ibonisa ubume besondlo se-100 yeekilogram yamazimba:

Kubalulekile ukuba uqaphele ukuba ukufumana zonke izibonelelo ezichazwe apha ngasentla, i-millet kufuneka ibeyinxalenye yokutya okusempilweni kunye nokutya okusempilweni.

Ungayisebenzisa njani

I-Millet ingatyiwa kwiisaladi, njengesihambisi, kwipapa okanye ifakwe kwiijusi okanye njenge dessert.

Esi sidlo sithatha indawo enkulu yerayisi kwaye kule meko, kuya kufuneka uyipheke. Ukupheka amazimba, kufuneka uqale uhlambe iinkozo kakuhle kwaye uzilahle ezonakeleyo. Emva koko, pheka iinxalenye ezintathu zamanzi kwindawo nganye yemillet kangangemizuzu engama-30, ade afunxwe onke amanzi. Emva koko, cima ubushushu kwaye ushiye i-millet igqunyiwe imizuzu eli-10.

Ukuba iimbotyi zifakwe emanzini phambi kokuba ziphekwe, ixesha lokupheka lenyuka ukusuka kwimizuzu engama-30 ukuya kweli-10.

Iiresiphi ezisempilweni kunye namazimba

Ezinye iiresiphi zemillet ziyakhawuleza, kulula ukuzilungisa kwaye zinesondlo:

Ijusi yemillet

Izithako

• 1 icephe lamazimba;
• Iapile e-1;
• Ingcezu enye yethanga eliphekiweyo;
• 1 ijusi yelamuni;
• Isiqingatha seglasi yamanzi.

Imowudi yokulungiselela

Ukubetha zonke izithako kwi-blender. Hlunga, thambisa ubumnandi uze usele.

Ukulahlwa kwemillet

Izithako

• 1 indebe ye-millet engafakwanga;
• 1 itswele enqunqiweyo;
• Isiqingatha sendebe yekherothi egayiweyo;
• Isiqingatha sendebe ye-celery egayiweyo;
• 1 ithisipuni yetyuwa;
• Iikomityi ezimbini ukuya kwezi-3 zamanzi;
• 1/2 itispuni yeoyile yemifuno.

Imowudi yokulungiselela

Millet emanzini emanzini iiyure ezimbini. Emva kwelo xesha, beka ioyile yemifuno, itswele, iminqathe, iseleri kunye netyuwa epanini kwaye usose de itswele ibonakale. Yongeza i-millet kwaye ngokuthe ngcembe ungeze isiqingatha sendebe yamanzi, uvuselele kakuhle umxube. Phinda eli nyathelo de i-millet iphekwe ngokupheleleyo kwaye umxube unokuhambelana okucocekileyo. Beka umxube kwisitya ukuze uphole kwaye uqine. Sombulula kwaye ubumbe ii-cookies ngesandla okanye ngesikhunta. Bhaka ii-cookies kwi-oveni de babe yikhowuni yegolide. Khonza ngokulandelayo.

Imillet eswiti

Izithako

• 1 ikomityi yeti yemillet eshell;
• Iikomityi ezi-2 zeti yobisi;
• 1 indebe yeti yamanzi;
• I-1 lemon ikhasi;
• 1 intonga yesinamoni;
• Iipuniwe ezi-2 zeswekile;
• Isinamoni umgubo.

Imowudi yokulungiselela

Esipokeni, ubilise ubisi, amanzi, intonga yesinamoni kunye ne-lemon peel. Yongeza i-millet kunye noshukela, ukuxuba phezu kobushushu obuphantsi, de i-millet iphekwe kwaye umxube ubonakala ukhangeleka. Susa intonga yesinamoni kunye ne-lemon peel. Beka umxube kwisitya okanye usasaze kwiikomityi zeedessert. Nciphisa i-sinamoni powder phezulu kwaye usebenze.