Izibonelelo ezi-10 zeMpilo zeRagi (iMillet yeMinwe)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ngaphandle nje

• 5 iiyure ezidlulileyo Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
• 
• Iiyure eziyi-6 ezidlulileyo U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
• Iiyure eziyi-8 ezidlulileyo I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
• Iiyure ezili-11 ezidlulileyo I-Horoscope yemihla ngemihla: 13 Epreli 2021

Ungaphoswa

• Imidlalo I-IPL 2021: Ndisebenze ukubetha kwam emva kokungahoywa kwifandesi ka-2018, utshilo uHarshal Patel
• Iindaba USharad Pawar uya kukhutshwa esibhedlele ngeentsuku ezimbini
• EzeMali Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
• Itekhnoloji Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
• Iimuvi UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
• Iimoto Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
• Imfundo Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
• Ukuhamba Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli

Ukusukela kumaxesha amandulo, i-ragi (i-millet millet) ibiyinxalenye yokutya okutyiwa yi-India, ngakumbi kwi-Karnataka esemazantsi apho ityiwa njengokutya okunesondlo. Kule nqaku, siza kubhala malunga neenzuzo zezempilo ze-ragi.

Le ngqolowa yamazimba ibizwa ngamagama ahlukeneyo anje ngeragi ngesiTelugu, isiKannada nesiHindi, iKodra eHimachal Pradesh, iMandia eOriya, kunye neNachni eMarathi.

Kukho iindidi ngeendidi zeragi ukusuka kumbala omthubi, omhlophe, obomvu, omdaka, umbala we-tan kunye ne-violet. URagi usetyenziselwa ukwenza i-roti, i-dosa, i-puddings, i-idli, kunye ne-raggi mudde (iibhola), njl.

Iqukethe iipropati eziluncedo ezifana ne-antidiarrheal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial and antioxidant.

Ixabiso lesondlo leRagi (iMillet yeminwe)

Iigram ezili-100 zeeragi ziqulathe ^[1] :

• 19.1 iigram zizonke ifayibha yokutya
• Iipheloli ezili-102 zizonke
• 72.6 iigram carbohydrate
• 344 milligrams calcium
• I-283 milligrams iphosphorus
• 3.9 milligrams intsimbi
• I-137 milligrams magnesium
• Iimiligram ezili-11 zesodiyam
• 408 milligrams potassium
• 0.47 milligrams zethusi
• 5.49 milligrams manganese
• 2.3 milligrams zinc
• 0.42 milligrams thiamine
• 0.19 milligram riboflavin
• 1.1 milligram niacin

IziBonelelo zezeMpilo zeRagi (Millet Milger)

1. Yomeleza amathambo

Xa kuthelekiswa nezinye iinkozo ze-millet, i-ragi ithathwa njengeyona mithombo ilungileyo ingeyiyo yobisi ye-calcium ene-344 mg yezimbiwa kwi-100 gram ye-ragi ^[Mbini] . Ikhalsiyam sisimbiwa esifunekayo ukugcina amathambo akho kunye namazinyo esempilweni kwaye omelele, oko kuthintela ukuqala kwe-osteoporosis kubantu abadala. Umxholo wecalcium sesinye sezizathu zokuba abantwana abakhulayo bondliwe ngesidudu seragi.

2. Ulawula isifo seswekile

I-millet equka imbewu yengubo (testa) igcwele iipolyphenols kunye nefayibha yokutya ^[3] . URagi uyaziwa ngokunyanga isifo seswekile, isifo esinganyangekiyo se-metabolic esibonakaliswe yi-hyperglycemia, ngenxa yokunqongophala kwe-insulin. Ukuba sisalathiso sokutya esine-glycemic ephantsi, kuyanceda ekugcineni amanqanaba eswekile yegazi uzinzile. Ke, abaguli abanesifo seswekile abafaka i-ragi kukutya kwabo kwemihla ngemihla banempendulo ephantsi ye-glycemic.

3. kuthintela ukutyeba kakhulu

Umxholo ophezulu wokutya wefayibha kwi-ragi ukuthintela ukuba ungatyi kakhulu kwaye ugcina isisu sakho sigcwele ixesha elide. Inayo i-amino acid tryptophan esebenza njengexinzelelo lokutya kwaye iyasebenza ekwehliseni ubunzima. Ke, endaweni yengqolowa nerayisi ye-ragi ukuthintela ukutyeba kakhulu ^[4] .

4. Ikhulisa impilo yentliziyo

Umgubo weRagi uqulethe inani elifanelekileyo le-magnesium kunye ne-potassium. I-Magnesium inceda ukugcina ukubetha kwentliziyo kunye nokusebenza kwentliziyo ^[5] kanti, i-potassium inceda ekusebenzeni kakuhle kwezihlunu zentliziyo kwaye yehlisa umngcipheko we-atherosclerosis ^[6] . Kwelinye icala, umxholo wefayibha kunye ne-amino acid threonine ithintela ukufumba kwamafutha esibindini kwaye yehlise yonke i-cholesterol esemzimbeni.

5. Ukubonelela ngamandla

Njengoko i-ragi inexabiso elifanelekileyo leecarbohydrate, iprotein kunye namafutha angafakwanga, iya kunceda ukubasa umzimba kunye nengqondo ^[7] . URagi unokutyiwa njengokutya kwangaphambi / kweposi okanye ukuba ukhe wadinwa, isitya se-ragi siza kuhlaziya amanqanaba akho amandla kwangoko. Ikwaphucula ukusebenza kwakho kwezemidlalo kukunceda wakhe inqanaba lokunyamezela.

URagi ukwaziwa ngokunceda umzimba uphumle ngokwendalo ngenxa yomxholo we-tryptophan oko ke kunciphisa uxinzelelo, intloko ebuhlungu kunye noxinzelelo.

6. Uthintela izifo ezinganyangekiyo

I-polyphenol antioxidants kwi-ragi inceda ekulweni umzimba ngokuchasene nezifo ezingapheliyo kunye nosulelo ^[8] . Ii-antioxidants zithintela iiseli ezisempilweni kumonakalo we-oxidative obangelwa zii-radicals zasimahla. Ezi radicals zasimahla ziyaziwa ukuba zibangela kwaye ziguqule i-lipids, iprotein kunye ne-DNA enika inani lezifo kubandakanya umhlaza, isifo sentliziyo, njl.

7. Ukulwa i-anemia

URagi, ekubeni ingumthombo ogqwesileyo wentsimbi, uthathwa njengokutya okukhulu kwizigulana ezingena-anemic kunye nabantu abanamanqanaba aphantsi e-hemoglobin. IHemoglobin yiprotein ekhoyo kwiiseli ezibomvu zegazi ezinoxanduva lokuthwala ioksijini emzimbeni wonke. Ukongeza, le millet ngumthombo olungileyo we-thiamine eyonyusa imveliso yeeseli ezibomvu zegazi.

8. Ilungele oomama abancancisayo

Oomama abancancisayo, abadla i-ragi njengenxalenye yesondlo sabo semihla ngemihla, baya kuba nemveliso eyandisiweyo yobisi lwebele. Yandisa imveliso yobisi ngenxa yobukho be-amino acid, ikhalsiyam kunye nentsimbi ekwaluncedo emntwaneni.

9. Iphucula ukwetyisa

Umxholo wefayibha yokutya kwi-ragi unceda ekwetyisweni okufanelekileyo kokutya. Iyanceda ekudluliseni ukutya ngokulula emathunjini, yenze kube lula ekutyeni ukutya. I-Fibre ikwanceda ekuhambeni ngokugudileyo kwaye kuthintele ukuqhina okanye izitulo ezingaqhelekanga ^[9] .

10. Ukulibaziseka kokuguga

I-millet ragi isebenza ngokumangalisayo kulusu ngokukunceda ugcine ulusu lolutsha, enkosi kwii-amino acid ezinje nge-methionine kunye ne-lysine ezenza izicwili zolusu zingabinabungozi kwimibimbi kwaye zikhusele ukugoba kolusu. Ukutya i-ragi yonke imihla kuya kugcina ukuguga ngaphambi kwexesha.

Iindlela zokubandakanya uRagi kwisidlo sakho

• Kwisidlo sakusasa, unokuba nesidudu se-ragi esithathwa njengeyona yeendlela zokupheka ezincomekayo.

• Umgubo weRagi usetyenziselwa ukwenza I-ragi mudde (iibhola) ezityiwa kunye ne-sambhar okanye i-curry .

• Unokuba ne-ragi ngohlobo lwe-idli, ivili , isono kunye nepakoda ngokunjalo.

• Ukuba unezinyo elimnandi, unokulungiselela i-ragi ladoo, i-ragi halwa kunye ne-cookies.

1. [1]UChandra, D., Chandra, S., Pallavi, kunye no-Sharma, A. K. (2016) .Ukuphononongwa nge-Finger millet (Eleusine coracana (L.) Gaertn): Indlu yamandla yezempilo exhamla izondlo. Isayensi yokutya kunye nokuPhila kwabantu, 5 (3), 149-155.
2. [Mbini]I-Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., kunye neYadav, R. (2017). Ukubopha iMillet yeminwe yokulwa nokusilela kweCalcium ebantwini: Imiceli mngeni kunye nethemba.Ama-Frontiers kwi-Science Science, 8, 1311
3. [3]UDevi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., kunye no-Priyadarisini, V. B. (2011). Izibonelelo zempilo yemillet yeminwe (Eleusine coracana L.) polyphenols kunye nefayibha yokutya: uphononongo. Ijenali yeSayensi yokutya kunye neTekhnoloji, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav. , R. (2016). Ixabiso le-Nutraceutical of Finger Millet [Eleusine coracana (L.) Gaertn.], Kunye noPhuculo lwabo besebenzisa iindlela ze-Omics.
5. [5]I-Tangvoraphonkchai, K., & Davenport, A. (2018) .Imagnesium kunye neZifo zeNhliziyo. Inkqubela phambili kwiSifo seZintso esinganyangekiyo, 25 (3), 251-260.
6. [6]UTobian, L., Jahner, T. M., kunye noJohnson, M. A. (1989). I-atherosclerotic cholesterol ester deposition iyancitshiswa ngokutya okuphezulu kwe-potassium. Ijenali yoxinzelelo lwegazi. Isongezelelo: Ijenali esemthethweni yoMbutho waMazwe ngaMazwe woxinzelelo lwegazi, 7 (6), S244-5.
7. [7]IHayamizu, K. (2017) .Amino Acids kunye neMetabolism yamandla. Amandla aZinzileyo eMisebenzi yoPhuculo lwaBantu kunye noMsebenzi, 339-349.
8. [8]ISubba Rao, M. V. S. S. T., kunye neMuralikrishna, G. (2002). Uvavanyo lweepropathi zokulwa ne-antioxidant yasimahla kunye ne-phenolic acid evela kwimillet yemveli kunye ne-malted (Ragi, Eleusine coracana Indaf-15). Ijenali yezoLimo kunye nokutya kweKhemistry, 50 (4), 889-892.
9. [9]ILattimer, J. M., kunye neHaub, M. D. (2010). Iziphumo zefayibha yokutya kunye namacandelo ayo kwimpilo yokutya. Izondlo, 2 (12), 1266-89.

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo