Yintoni iMillet? Isondlo, Izibonelelo kunye nokunye

Umxholo

• Iimpawu kunye neentlobo zamazimba
• Iprofayile yesondlo
• Izibonelelo zemillet
• Sisityebi kwii-antioxidants
• Ngamana unokunceda ukulawula amanqanaba eswekile yegazi
• Ngamana unokunceda ukunciphisa i-cholesterol
• Kukulingana ukutya okungenagluten
• Izinto ezinokubakho ezantsi
• Uyilungisa njani kwaye uyitya imazimba
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Imillet kukutya okuziinkozo okukuye IPoaceae usapho, eyaziwa ngokuba lusapho lwengca (1).

Isetyenziswa ngokubanzi kumazwe asakhasayo kulo lonke elaseAfrika nase Asia. Ngelixa inokubonakala ngathi yimbewu, iprofayili yesondlo se-millet iyafana naleyo yamazimba kunye nezinye iinkozo ().

I-Millet ifumene ukuthandwa eNtshona kuba i-gluten-free kwaye ineqhosha eliphezulu leprotheni, ifayibha, kunye nemixholo ye-antioxidant ().

Eli nqaku liphonononga yonke into oyifunayo malunga namazimba, kubandakanya izakhamzimba zawo, izibonelelo kunye nokuhla.

Iimpawu kunye neentlobo zamazimba

IMillet yincinci, erhangqwe ingqolowa epheleleyo ekhuliswe e-India, eNigeria, nakwamanye amazwe ase Asia nase Afrika. Kuthathwa njengenkozo yakudala, isetyenziselwa ukutyiwa ngabantu kunye nemfuyo kunye nokutya kweentaka (4,).

Inezibonelelo ezininzi ngaphezulu kwezinye izityalo, kubandakanya imbalela kunye nokuchasana nezinambuzane. Iyakwazi nokuphila kwindawo ezigadalala kunye nomhlaba omncinci ochumileyo. Ezi zibonelelo zibangelwa kukwakheka kwemfuza kunye nokwakheka komzimba- umzekelo, ubungakanani bayo obuncinci kunye nobulukhuni (4,,).

Nangona zonke iintlobo zeemillet zezika IPoaceae kusapho, bahlukile ngombala, inkangeleko, kunye neentlobo.

Esisivuno sahlulwe sangamacandelo amabini - amakhulu namancinci amancinci, ngee millet ezinkulu zezona zithandwa okanye zixhaphakileyo (4).

Amabele amakhulu aquka:

• iperile
• ubambo
• iproso (okanye umhlophe)
• umnwe (okanye ragi)

Amancinci amancinci afaka:

• Kodo
• ibhokhwe
• encinci
• Gini
• ngebrowop
• fonio
• i-adlay (okanye iinyembezi zikaYobhi)

Ipearl millet lolona hlobo luveliswe kakhulu nolungiselelwe ukutyiwa ngabantu. Okwangoku, zonke iintlobo zaziwa ngokuxabiseka okuphezulu kwesondlo kunye nezibonelelo zempilo.

I-Millet yingqolowa encinci esecaleni yosapho lwengca. Ukomelela kwiindawo ezingqwabalala, kuhlala kulinywa kumazwe aseAsia naseAfrika.

Iprofayile yesondlo

Njengoninzi lweesiriyeli, i-millet yingqolowa ene-starch-ethetha ukuba ityebile kwi-carbs. Ngokukodwa, ikwapakisha iivithamini kunye neeminerali ezininzi (4).

Ikomityi enye (174 gram) yeepakethe zemillet eziphekiweyo ():

• Iikhalori: 207
• IiCarbs: Iigrama ezingama-41
• Ifayibha: 2.2 iigrem
• Iprotheni: Iigrama ezi-6
• Amafutha: 1.7 iigram
• Iphosphorus: 25% yeXabiso lemihla ngemihla (DV)
• Magnesium: I-19% ye-DV
• Umntu: I-8% ye-DV
• Intsimbi: I-6% ye-DV

I-Millet ibonelela nge-amino acid ebaluleke ngakumbi kunesinye isiriyeli. Ezi khompawundi zizitena zokwakha iproteni (4,,).

Ngapha koko, i-millet yeminwe ineyona ndawo iphakamileyo ye-calcium kuzo zonke iinkozo zokutya, ukubonelela nge-13% ye-DV ngekomityi enye ephekiweyo (i-100 gram) (4,,).

I-calcium iyimfuneko yokuqinisekisa impilo yethambo, isitya segazi kunye nokuchasana kwemisipha, kunye nokusebenza kakuhle kwethambo ().

I-Millet yinkozo ene-starchy, ene-protein. Inika ininzi ye-phosphorus kunye ne-magnesium- kunye ne-millet eminwe ipakisha i-calcium engaphezulu kwayo nayiphi na into esisiqhamo.

Izibonelelo zemillet

I-Millet ityebile kwizakhamzimba kunye nemixube yezityalo. Ke ngoko, inokubonelela ngezibonelelo ezininzi zempilo.

Sisityebi kwii-antioxidants

I-Millet ityebile kwimichiza ye-phenolic, ngakumbi i-asidi ye-ferulic kunye neekatekini. Ezi molekyuli zisebenza njenge-antioxidants ukukhusela umzimba wakho koxinzelelo lwe-oxidative eyingozi (,,,,).

Izifundo kwiigundane zidibanisa i-asidi ye-ferulic kunyango olukhawulezileyo lwenxeba, ukukhuselwa kwesikhumba, kunye neempawu ezichasayo ()

Ngeli xesha, iikatekini zibophelela kwizinyithi ezinzima kwigazi lakho ukuthintela ityhefu yentsimbi (,).

Ngelixa zonke iintlobo zeemillet zinee-antioxidants, ezo zinombala omnyama- njengomnwe, iproso, kunye ne-miltxt -il millet-zinokungaphezulu koogxa bazo abamhlophe okanye abamthubi ().

Ngamana unokunceda ukulawula amanqanaba eswekile yegazi

I-Millet ityebile kwi-fiber kunye ne-non-starchy polysaccharides, iintlobo ezimbini ze-carbs ezingenakudliwa ezinceda ukulawula amanqanaba eswekile yegazi (,).

Le cereal ikwanaso nesalathiso esisezantsi se-glycemic (GI), okuthetha ukuba akunakulindeleka ukuba usonge amanqanaba eswekile yegazi (,).

Yiyo loo nto iimillet zithathwa njengengqolowa efanelekileyo kubantu abanesifo seswekile.

Umzekelo, uphononongo kubantu abali-105 abanesifo seswekile sesi-2 esigqibe kwelokuba endaweni yesidlo sakusasa esenziwe ngerayisi ngesiseko se-millet esekwe kumanqanaba eswekile yegazi emva kwesidlo ().

Isifundo seeveki ezili-12 kubantu abangama-64 abane-prediabetes banike iziphumo ezifanayo. Emva kokutya i-1/3 indebe (i-50 yeigrem) ye-foxtail millet ngemini, bafumana ukuncitshiswa okuncinci kokuzila kunye nasemva kokutya amanqanaba eswekile yegazi, kunye nokwehla kwe-insulin ukumelana ().

Ukuxhathisa kwe-insulin luphawu lwesifo seswekile sesi-2. Kwenzeka xa umzimba wakho uyeka ukuphendula kwihomoni ye-insulin, enceda ukulawula iswekile yegazi ().

Ngaphezu koko, kwisifundo seeveki ezi-6 kwiigundane ezinesifo seswekile, ukutya okune-20% yemillet yeminwe kukhokelele ekunciphiseni ukutya iswekile yegazi kunye nokwehla kwe-triglyceride kunye ne-cholesterol ().

Ngamana unokunceda ukunciphisa i-cholesterol

I-Millet iqulethe i-fiber e-soluble, evelisa into ebonakalayo kwi-gut yakho. Emva koko, oku kubamba amafutha kwaye kunceda ukunciphisa amanqanaba e-cholesterol ().

Olunye uphononongo olwenziwe kwiigundane ezingama-24 lafumanisa ukuba abo batya i-foxtail kunye ne-proso millet bawanciphisile kakhulu amanqanaba e-triglyceride, xa kuthelekiswa neqela lolawulo ().

Ukongeza, iprotein yamazimba inokunceda ukuthoba i-cholesterol.

Isifundo kwiimpuku zohlobo lwe-2 yeswekile zabondla ngokutya okunamafutha aphezulu kunye ne-millet protein concentrate. Oku kukhokelele ekunciphiseni kwamanqanaba e-triglyceride kunye nokonyuka okukhulu kwe-adiponectin kunye ne-HDL (elungileyo) amanqanaba e-cholesterol, xa kuthelekiswa neqela lolawulo ().

I-Adiponectin yincindi yedlala enefuthe elichasayo elixhasa impilo yentliziyo kwaye ivuselele i-asidi ye-acid oxidation. Amanqanaba ayo ahlala esezantsi kubantu abanokutyeba kakhulu kunye nohlobo lwe-2 yeswekile (,).

Kukulingana ukutya okungenagluten

I-Millet yingqolowa engenagluten, eyenza ukuba ibe lukhetho olufanelekileyo kubantu abanesifo se-celiac okanye abo balandela ukutya okungenagluten (,,).

IGluten yiprotein eyenzeka ngokwendalo kwiinkozo ezinjengengqolowa, irhasi nerye. Abantu abanesifo se-celiac okanye ukunganyamezelani kwe-gluten kufuneka bayiphephe kuba ibangela iimpawu zokugaya eziyingozi, ezinje ngesifo sorhudo kunye ne-malabsorption yezondlo ().

Xa uthenga i-millet, kusafuneka ujonge ileyibheli eqinisekisa ukuba ayina-gluten ukuqinisekisa ukuba ayingcoliswanga naziphi na izithako ezine-gluten.

I-Millet yingqolowa engena-gluten esisityebi kwii-antioxidants, ifayibha enyibilikayo kunye neprotein. Ngokukodwa, inokuhlisa i-cholesterol kunye namanqanaba eswekile yegazi.

Izinto ezinokubakho ezantsi

Ngaphandle kwezibonelelo ezininzi zempilo ye-millet, ikwaqulathe i-antinutrients - iikhompawundi ezithintela okanye zinciphise ukufunxeka komzimba wakho kwezinye izakhamzimba kwaye zinokukhokelela kukusilela ().

Enye yezi zinto zidibeneyo- i-phytic acid-iphazamisa i-potassium, i-calcium, i-iron, i-zinc kunye ne-magnesium. Nangona kunjalo, umntu onokutya okunokulinganisela akunakwenzeka ukuba abe nemiphumo emibi.

Ezinye i-antinutrients ezibizwa ngokuba yi-goitrogenic polyphenols zinokuphazamisa ukusebenza kwe-thyroid, kubangele i-goiter-ukwandiswa kwe-thyroid gland ebangela ukuvuvukala kwentamo.

Nangona kunjalo, esi siphumo sinxulunyaniswa kuphela nokutya okungaphezulu kwepolyphenol.

Umzekelo, olunye uphando luye lwafumanisa ukuba i-goiter yayixhaphake kakhulu xa i-millet ibonelela nge-74% yeekhalori zemihla ngemihla zomntu, xa kuthelekiswa ne-37% kuphela yeekhalori zemihla ngemihla (,).

Ngapha koko, ungawunciphisa umxholo we-millet ngokuchasene nokutya ngokungxamisekileyo ngokuwuthambisa ubusuku bonke kubushushu begumbi, emva koko uwukhuphele kwaye uwuhlambe ngaphambi kokupheka (4).

Kwaye ukuhluma kunciphisa umxholo ongafunekiyo. Ezinye iivenkile zokutya ezempilo zithengisa i-millet ehlumayo, nangona unokuyihluma ngokwakho. Ukwenza njalo, beka i-millet egalelwe ingqayi yeglasi kwaye uyogqume ngelaphu elikhuseleke ngebhanti yerabha.

Yijike ingqayi ijonge ezantsi, uhlambe kwaye ukhuphe i-millet rhoqo emva kweeyure eziyi-8 ukuya ku-12. Uya kuqaphela amahlumela amancinci aqala ukwenza emva kweentsuku ezi-2-3. Ukucoca izihluma kwaye uzonwabele kwangoko.

Izinto ezingafunekiyo kwi-millet zithintela ukufunxeka komzimba wakho kwizimbiwa ezithile, nangona oku akunakulindeleka ukuba kukuchaphazele ukuba utya ukutya okunesondlo. Ukufunxa nokuntshula kunokuwunciphisa lo manqanaba okutya okuziinkozo.

Uyilungisa njani kwaye uyitya imazimba

I-Millet iyisithako esinezinto ezininzi esenza ukuba irayisi itshintshwe xa iphekwe iphelele.

Ukuyilungiselela, yongeza nje iikomityi ezi-2 (480 mL) zamanzi okanye umhluzi ngekomityi enye (174 yeigrem) yamazimba ekrwada. Yizise kwimathumba, emva koko uyimilise imizuzu engama-20.

Khumbula ukuwufaka ubusuku bonke ngaphambi kokupheka ukuze unciphise umxholo wawo. Unokuyigcoba ngepani ngaphambi kokupheka ukongeza incasa yayo.

Imillet nayo ithengiswa njengomgubo.

Ngapha koko, uphando lubonisa ukuba ukwenza izinto ezibhakiweyo ngomgubo wamazimba kuphucula kakhulu iprofayili yazo yesondlo ngokwandisa umxholo we-antioxidant ().

Ukongeza, le ngqolowa iqhutywa ukwenza amashwamshwam, i-pasta, kunye ne-nondairy probiotic. Ngapha koko, i-millet enegwele isebenza njengeprobiotic yendalo ngokubonelela ngeentsholongwane eziphilayo eziluncedo kwimpilo yakho (4,,).

Unokonwabela i-millet njengesidudu sakusasa, isitya esecaleni, isongezo sesaladi, okanye ikuki okanye isithako sekhekhe.

Ivenkile yemillet okanye yemillet flour online.

I-Millet ayifumaneki kuphela njengengqolowa epheleleyo kodwa ikwangumgubo. Ungayisebenzisa kwiitya ezahlukeneyo, kubandakanya isidudu, isaladi kunye neicookies.

Umgca wezantsi

I-Millet yingqolowa iphelele ene-protein, antioxidants, kunye nezakha mzimba.

Inokuba nezibonelelo ezininzi zempilo, ezinje ngokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-cholesterol. Ngaphezu koko, i-gluten-free, eyenza ibe yinto ekhethekileyo kubantu abanesifo se-celiac okanye abalandela ukutya okungahambisani ne-gluten.

Ukunambitheka kwayo kwe-nutty kunye nokungafaniyo kwenza ukuba kufanelekile ukuzama.