Amachiza: Iindidi, Izibonelelo zezeMpilo kunye neendlela zokutya

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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I-Millets zizityalo ezinesondlo kakhulu ezinosapho lwasePoaceae. Yenye yezona ngqolowa zindala ezityaliweyo kwaye ikhule ngokubanzi kwaye isetyenziswa kumazantsi mpuma eAsia naseAfrika amawaka eminyaka.

IMillet yincinci, erhangqwe ingqolowa epheleleyo ekhuliswa kakhulu e India nase Nigeria. Umbala, inkangeleko kunye neentlobo zamazimba ziyahluka ngokuxhomekeka kudidi lwemillet. I-Millet sisityalo sokutya esibalulekileyo esithandwayo ngenxa yemveliso yaso kunye nexesha elifutshane lokukhula phantsi kweemeko ezomileyo, ezinobushushu obuphezulu [1] .

Ref umfanekiso: smartfood.org

IPearl millet yenye yezona millet zityiwa kakhulu eIndiya nakwiindawo ezithile zase Afrika [1] . Zonke iintlobo zamabele azinayo i-gluten kwaye zilayishwe iivithamini kunye neeminerali eziyimfuneko ezinegalelo kwizibonelelo zezempilo zezi ngqolowa [Mbini] .

Iindidi zeeMillet

Iimbumba zokwahlulwa zibe ziimillet ezinkulu kunye neembumba ezincinci ezona zibalulekileyo zisetyenziswa kakhulu [3] .

Amabele amakhulu

• Pearl amazimba
• I-foxtail millet
• Proso abantu okanye abantu abamhlophe
• Iminwe okanye i-ragi millet

Amancinci amancinci

• Bharnyard abantu
• Kodo bantu
• I-millet encinci
• Abantu baseGuinea
• Bantu baseBrowntop
• I-Teff millet
• Amazimba abantu bakuthi
• I-Fonio millet
• Iinyembezi zikaYobhi zincinci

Ixabiso lesondlo leeMillet

I-100 g yamabele amnyama aqulathe amanzi ayi-8.67 g, amandla angama-378 kcal kwaye aqulathe:

• 11.02 g yeprotheni
• 4.22 g amafutha
• 72.85 g ikhabohayidrate
• 8.5 g ifayibha
• 8 mg calcium
• Isinyithi esingu-3.01 mg
• 114 mg wemagniziyam
• I-285 mg iphosphorus
• 195 mg potassium
• 5 mg isodiyam
• 1.68 mg zinc
• 0.75 mg yobhedu
• 1.632 mg yemanganizi
• 2.7 mcg selenium
• I-0.421 mg thiamine
• I-0.29 mg ye-riboflavin
• 4.72 mg niacin
• I-0.848 mg ye-pantothenic acid
• 0.384 mg ivithamini B6
• 85 mcg folate
• 0.05 mg ivithamin E
• 0.9 mcg ivithamini K

Izibonelelo zezeMpilo zeMillets

1. Ukuphucula impilo yentliziyo

I-Millets ziphezulu kwi-fiber edlala indima enkulu ekwehliseni i-LDL (embi) ye-cholesterol kunye nokwandisa i-cholesterol ye-HDL (elungileyo). Uphononongo lwezilwanyana lubonise ukuba i-foxtail millet kunye neproso millet inokuthintela isifo sentliziyo ngokwehlisa amanqanaba e-triglyceride [4] .

Ukongeza, i-millet ikwangumthombo olungileyo we-magnesium, iminerali ebalulekileyo enceda ekunciphiseni umngcipheko wokuhlaselwa sisifo sentliziyo. Kwakhona, i-potassium ekhoyo kwiimillet izinzisa amanqanaba oxinzelelo lwegazi ngokusebenza njenge-vasodilator kunye nokunceda ukunciphisa umngcipheko wesifo sentliziyo. [5] .

2. Lawula amanqanaba eswekile yegazi

I-Millets ithathwa njengenkozo yokutya okutya kubantu abaneswekile kuba ziphezulu kwifayibha kunye neepolysaccharides ezingezizo ezesitatshi, ezaziwa ngokunceda ukulawula amanqanaba eswekile yegazi. Isiriyeli sisezantsi kwisalathiso se-glycemic (GI), ethetha ukuba ayibangeli spike kumanqanaba eswekile yegazi. [6] [7] .

Uphononongo olupapashwe kwi Ijenali yaseIndiya yoPhando lwezoNyango bafumanise ukuba abaguli abanesifo seswekile sesi-2 abathathe indawo yesitya sakusasa esenziwe ngerayisi ngesitya sakusasa esise millet sehlisa amanqanaba eswekile yegazi. [8] .

Olunye uphononongo lophando lubonise ukuba abantu abane-glucose enganyamezelekiyo yokunyamezelana (IGT) abanikwe i-50 g ye-foxtail millet ngosuku babonisa ukuphucuka okukhulu kumanqanaba eswekile yegazi. [9] .

3. Xhasa impilo yokwetyisa

Umxholo wefayibha kwiimillet unamandla okulawula inkqubo yokugaya ukutya kunye nokunciphisa ukuphazamiseka kwesisu njengokuqhinwa, irhasi, ukudumba kunye nokuxinana. Kuyanceda ekunciphiseni amathuba eemeko zesisu ezinzulu njengezilonda zesisu [10] . I-Millets ikwacebile kwii-prebiotic kunye neeprobiotic ezidlala indima ebalulekileyo ekwandiseni iibhaktiriya ezilungileyo emathunjini [Shumi elinanye] .

4. Ukulawula isifo se-celiac

Njengama-millets kukutya okuziinkozo okungenagluten, yenza ukhetho olugqwesileyo kubantu abaphethwe sisifo se-celiac kunye nabo banolwazelelelo nge-gluten [12] .

5. Iineempawu zokulwa ne-antioxidant

Ii-antioxidants ze-polyphenol ezifumaneka kwi-millets zinceda ekunciphiseni i-radicals yasimahla, enxulunyaniswa nezifo ezingapheliyo kunye nokuguga. Ii-antioxidants zikwanceda ekuchaseni ityhefu ngokuphelisa i-toxins emzimbeni, oko kuphucula impilo iyonke kunye nokunciphisa umngcipheko wezifo ezingapheliyo. [13] .

6. Ukudumba okungaphantsi

I-Millets ngumthombo otyebileyo we-asidi ye-ferulic, ene-antioxidant kunye ne-anti-inflammatory function. Inceda ukuthintela ukonakala kwethishyu kwaye ivuselele inkqubo yokuphilisa amanxeba. Uphononongo olwenziwe ngo-2004 luchaze ukuba ifuthe le-millet ngomnwe likhawulezisa inkqubo yokupholisa amanxeba kulusu lwesifo sikashukela [14] .

7. Lawula umhlaza

I-Millets zityebile kwi-phenolic acid, iitannins kunye nee-phytates ezinokunceda ukuthintela ukukhula kweeseli ezinomhlaza [Shumi elinantlanu] . Uphononongo lubonise ukuba i-millet yeminwe kunye namazimba anokukwazi ukulawula umngcipheko womhlaza ngenxa yobukho beepolphenol kunye nefayibha kuzo [16] [17] .

Iziphumo ebezingalindelekanga zeemillet

Nangona iimillet zineevithamini kunye neeminerali ezifanelekileyo, ikwaqulathe i-phenolic acid, iitannins kunye neepytates ezisebenza njengezichasayo eziphazamisa ukufunxeka komzimba kwezinye izondlo ezifana nentsimbi, zinc kunye necalcium [18] .

Umxholo ongenachiza kwimillet ungancitshiswa ngokuntywila, ngokuntshula nangokubila iimilo.

Uyipheka njani iMillet

I-Millets kufuneka zifakwe ubusuku bonke ukuthoba umxholo wazo emva koko kufuneka zisetyenziswe ekuphekeni. Yongeza amanzi kwiinyama ezingcolileyo kwaye uzise emathunjini kwaye uwasebenzise kuzo zonke iintlobo zezitya.

Iindlela zokutya amayeza

• Sebenzisa i-millet njengenye indlela yerayisi kwiresiphi ye-pulao.
• Yongeza iimilogo kwipapa yakho yesidlo sakusasa.
• Yongeza i-millets kwiisaladi zakho.
• Sebenzisa umgubo wamazimba ukubhaka amaqebengwana kunye neekeyiki.
• Ungayitya i-millet ekhukhumeleyo njengenye yeepopcorn.
• I-millet engena endaweni yomzala.

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Ukwazi

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