Mākala, "“Poaceae” he hua o ka ohana he palaoa. Hoʻohana nui ʻia ia ma nā ʻāina e like me ʻApelika a me Asia.
ʻOiai he ʻano hua kona ʻano, nutrient profile of millet, e like me ka sorghum a me nā hua ʻai ʻē aʻe. Hoʻopau ʻia i ka kaulana no ka mea he gluten-free a he kiʻekiʻe ka protein, fiber a me nā mea antioxidant.
He aha ka Millet?
Mākalahe hua palaoa piha i ola no na tausani makahiki a ua hoopau ia e na kanaka he nui a puni ka honua. MākalaʻO ia ka palaoa koʻikoʻi ma India a ʻai pinepine ʻia ma Kina, ʻAmelika Hema, Russia a me ka Himalayas.
MākalaHe mea maʻalahi loa ia - hiki ke hoʻohana ʻia no nā mea āpau mai nā kīʻaha ʻaoʻao a i nā mea ʻono. Hoʻomoʻa ʻia ma kekahi mau wahi a inu ʻia ma ke ʻano he mea inu ʻona.
Mākalahe keʻokeʻo, hina, melemele a ʻulaʻula paha. Hoʻoulu ʻia ʻo ia ma ke ʻano he meaʻai fiber kiʻekiʻe no nā pipi, nā holoholona a me nā manu.
Nā ʻano a me nā ʻano like ʻole o ka Millet
MākalaHe hua liilii a poepoe keia i ulu ma Inia, Nigeria, a me na aina o Asia a me Aferika.
He nui kona mau pono ma mua o nā mea kanu ʻē aʻe, e like me ka maloʻo a me ka pale ʻana i nā pest.
Hiki iā ia ke ulu ma nā wahi ʻino a me nā lepo momona ʻole. ʻO kēia mau pōmaikaʻi ma muli o kona ʻano genetic a me ka make-up kino - no ka laʻana, kona liʻiliʻi a me ka paʻakikī.
a pau nā ʻano milletpoaceae ʻOiai no ka ʻohana lākou, ʻokoʻa ke kala, ka helehelena a me nā ʻano.
millet momiʻO ia ka mea i hana pinepine ʻia no ka ʻai kanaka. Eia nō naʻe, loaʻa i kēlā me kēia ʻano ka waiwai meaʻai kiʻekiʻe a me nā pono olakino.
Ka Waiwai o ka Millet
E like me ka hapa nui o ka palaoa, millet He starchy nō hoʻi ia - ʻo ia hoʻi, he waiwai ia i nā kalapona. Aia kekahi mau huaora a me nā minela.
Phosphorus: 25% o ka waiwai o kēlā me kēia lā (DV)
Magnesium: 19% o ka DV
Folate: 8% o ka DV
Hao: 6% o ka DV
Millet, Hāʻawi ia i nā waikawa amino koʻikoʻi ma mua o nā kīʻaha ʻē aʻe. ʻO kēia mau pūhui nā mea kūkulu hale o ka protein.
MākalaHe kīʻaha koʻikoʻi ia ma muli o kona ʻano meaʻai kūʻokoʻa kiʻekiʻe. He kiʻekiʻe kēia huaʻai holoʻokoʻa i ka starch, nā hua B, calcium, hao, potassium, zinc, magnesium a me nā momona.
ʻO ka mea ʻē aʻe, hāʻawi kēia kīʻaha koʻikoʻi i nā pae kiʻekiʻe o ka fiber meaʻai, e kōkua ana i kāna mau pono olakino.
He aha nā pōmaikaʻi o ka Millet?
Nui i nā antioxidants
MākalaHe waiwai ia i nā pūhui phenolic, ʻoi aku ka ferulic acid a me nā catechins. Ke hana nei kēia mau moleke ma ke ʻano he antioxidants e pale i ke kino mai ke koʻikoʻi oxidative pōʻino.
Hōʻike nā haʻawina i nā ʻiole e wikiwiki ka ferulic acid i ka ho'ōla ʻana i ka ʻeha a kōkua i ka pale ʻana i ka ʻili.
ʻO nā Catechins, ma kekahi ʻaoʻao, hoʻopaʻa i nā metala koʻikoʻi i loko o ke kahe koko e pale ai i ka make metala.
Kōkua i ka mālama ʻana i ke kō koko koko
MākalaHe waiwai ia i ka fiber a me ka polysaccharides non-starchy, he mau haʻahaʻa haʻahaʻa ʻole e kōkua i ka mālama ʻana i ke kō koko.
He haʻahaʻa glycemic index (GI) kēia palaoa, ʻo ia hoʻi, ʻaʻole ia e hoʻonui i ke kō koko.
No laila, hiki i ka poʻe me ka maʻi diabetes ke ʻai pono ia.
Kōkua i ka hoʻohaʻahaʻa i ka cholesterol
MākalaLoaʻa i ka fiber hiki ke hoʻoheheʻe ʻia, ka mea e hoʻopuka ai i kahi mea paʻa i loko o ka ʻōpū. Hoʻopili kēia i ka momona a kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol.
He haʻawina me 24 mau ʻiole, millet ua ʻike ʻia ʻo ka poʻe i hānai ʻia i ka slurry ua hōʻemi nui i nā pae triglyceride i hoʻohālikelike ʻia i ka pūʻulu mana.
Kekahi, pūmua millet Hiki ke kōkua i ka hoʻohaʻahaʻa i ka cholesterol.
Loaʻa paha ka hopena anti-cancer
Ma waho aʻe o kāna mau antioxidant a me nā hopena antidiabetic, milletLoaʻa paha nā hopena anticancer. Hōʻike nā haʻawina hou e hiki i ka millet protein ke kāohi i ka ulu ʻana o nā cell cancerous i nā ʻiʻo like ʻole.
MākalaʻO nā phytochemical i loaʻa i loko o nā phytochemicals ua hōʻike i nā hopena antiproliferative e kūʻē i nā maʻi maʻi maʻi i loko o ke kolonā, ka umauma a me ka ate me ka ʻole o ka hōʻino ʻana i nā cell maʻamau a puni.
ʻO ka antioxidant phenolic acids a me nā anthocyanidins kahi lāʻau lapaʻau maikaʻi no nā maʻi maʻi he nui. ʻOi aku ka noiʻi ma kēia wahi millethiki ke hāʻawi i ka ʻike hou aku e pili ana i nā waiwai anticancer o
kōkua i ka ʻai ʻana
Mākalahiki ke kōkua i ka hoʻoneʻe ʻana i ka ʻōpū o ka ʻōpū. Paʻa paʻaKōkua ia i ka hoʻopau ʻana i nā pilikia e like me ka nui o ke kinoea, ka puʻu a me ka cramps.
Ma ka hoʻoponopono ʻana i nā kaʻina hana hoʻoheheʻe, hoʻomaikaʻi pū ia i kāu mālama ʻana i ka meaʻai a hōʻemi i ka hiki ke loaʻa i nā maʻi ʻeha o ka ʻōpū e like me ka ʻōpū o ka ʻōpū.
ʻO ka ʻai mau ʻana a me ka hoʻopau ʻana i ka ʻōpala kekahi e kōkua i ka hoʻomaikaʻi ʻana i ke olakino o ka puʻupaʻa, ate a me ka ʻōnaehana pale no ka mea pili loa kēia mau ʻōnaehana o ke kino i nā hana metabolic o ke kino.
He mea ola no na keiki a me na wahine hapai
Mākala He mea maikaʻi ia no nā keiki a me nā wahine hāpai no ka mea aia nā mineral e like me ka fiber, protein, vitamina, calcium a me ka hao.
millet pailaHiki ke hānai ʻia ma ke ʻano he meaʻai maikaʻi, ʻoi aku hoʻi i nā keiki ʻai ʻole. Hāʻawi nā kalapona, nā momona momona a me ka calcium i nā keiki i ka ikaika a me ka palekana e pono ai lākou i ko lākou ulu ʻana.
hooikaika iwi
manamana lima Loaʻa ka nui o ka calcium (100 grams o ka millet he 350 mg). kalipunaʻO ia ka mineral koʻikoʻi e paʻa ai ko mākou mau iwi.
No laila, ʻokoʻa milletHe kumu maikaʻi ia o ka calcium no ka ulu ʻana o nā keiki a me ka poʻe ʻelemakule e maʻi i ka osteoporosis.
Hoʻolohi i ke kaʻina hana ʻelemakule
hua milletHe waiwai ia i nā antioxidants a me nā phenolics, he mea nui ia no ke olakino, ʻelemakule a me ka metabolic syndrome.
millet extracthōʻike i ka hana o ka pale ʻana i ka hoʻopili ʻana o ka glycation a me ka collagen, ka mea e ʻelemakule ai ka ʻili. I ka pale ʻana i ka ʻelemakule milletloaʻa nā pono kūpono.
ʻO Gluten kahi protein i loaʻa maoli i nā kīʻaha e like me ka palaoa, ka bale a me ka rai.
ʻO ka poʻe me ka maʻi celiac a i ʻole ka gluten intolerance e pale aku iā ia no ka mea e hoʻoulu ai i nā hōʻailona ʻino e like me ka diarrhea a me ka malabsorption nutrient.
Nawaliwali anei ka millet?
ʻO ka momona ke kumu nui o nā maʻi metabolic like ʻole. He kuleana koʻikoʻi ka ʻai i ka mālama ʻana i ka momona. Hiki i ka hoʻoikaika kino maʻamau me ka ʻai haʻahaʻa a me ka fiber kiʻekiʻe ke hoʻemi i ke kaumaha o ke kino i kekahi ʻano.
MākalaʻO ka hoʻohana ʻana i nā kīʻaha holoʻokoʻa e like me , brown rice, whole wheat, oats, bale, sorghum he hopena maikaʻi loa i ka helu helu kino o ka poʻe momona.
ʻO ka ʻai ʻana ma kahi o 3 mau ʻāpana o nā kīʻaha holoʻokoʻa i ka lā hiki ke hōʻemi i ka hōʻiliʻili momona, hoʻomaikaʻi i ka microbiota o ka ʻōpū (maikaʻi gut bacteria), a kōkua iā ʻoe e hoʻomaʻamaʻa a hoʻoikaika kino.
No ka hoʻomākaukau ʻana, hoʻohui i 1 kīʻaha (174 mL) o ka wai a i ʻole ka hupa no ka 2 kīʻaha (480 grams) o ka millet maka. E lawe mai i kahi ohe a e kuke no 20 mau minuke.
E hoʻomanaʻo e hoʻoinu i ka pō ma mua o ka kuke ʻana e hoʻohaʻahaʻa i ka ʻike antinutrient. Hiki nō hoʻi iā ʻoe ke palai i loko o ka pā ma mua o ka kuke ʻana i mea e hoʻonui ai i kona ʻono.
MākalaHe mea kuai ia i palaoa.
ʻO ka ʻoiaʻiʻo, hōʻike ka noiʻi ʻana i ka hana ʻana i nā meaʻai i kālua ʻia me ka palaoa millet e hoʻomaikaʻi nui i ka ʻike meaʻai ma o ka hoʻonui ʻana i ka ʻike antioxidant.
Hoʻohui ʻia, ua hana ʻia kēia kīʻaha e hana i nā ʻāʻī, pasta, a me nā mea inu probiotic ʻole waiu. ʻOiaʻiʻo, millet fermentedHana ʻo ia ma ke ʻano he probiotic kūlohelohe ma ka hāʻawi ʻana i nā microorganism ola e pono ai ke olakino.
He aha nā pōʻino o ka Millet?
Mākala ʻOiai ka nui o nā pono olakino, aia pū kekahi anti-nutrients, ʻo ia nā pūhui e pale a hōʻemi paha i ka hiki o ko mākou kino ke komo i nā meaʻai ʻē aʻe.
ʻO kekahi o kēia mau pūhuiʻakika phyticKaʻa kaʻa. Kāohi ia i ka lawe ʻana i ka potassium, calcium, hao, zinc a me ka magnesium.
Hiki ke hoʻopilikia i ka hana thyroid. Eia naʻe, pili wale kēia hopena me ka nui o ka polyphenol intake.
o ka millet Hiki ke hoʻemi nui ʻia ka mea antinutrient ma ka hoʻoinu ʻana i ka pō, holoi ma mua o ka kuke ʻana.
Ma ka hopena;
Mākala He palaoa piha ia, aia nā antioxidants a me nā meaʻai nui. He nui nā pono olakino, e like me ke kōkua ʻana i ka hoʻohaʻahaʻa i ke kō koko a me ka pae cholesterol.
Eia kekahi, ʻaʻohe gluten, e lilo ia i mea koho maikaʻi loa no ka poʻe me ka maʻi celiac a i ʻole ka gluten intolerance.
