Okuqukethwe kwe-athikili
Amabele, ""Poaceae" uhlamvu lomndeni inhlamvu. Isetshenziswa kakhulu emazweni anjenge-Afrika ne-Asia.
Nakuba kubukeka njengembewu, iphrofayili yomsoco we-millet, okufana namabele nokunye. Isetshenziswa ekudumeni njengoba ingenayo i-gluten futhi inamaprotheni amaningi, i-fiber kanye nokuqukethwe kwe-antioxidant.
Yini iMillet?
Amabeleiwuhlamvu oluphelele oselunezinkulungwane zeminyaka lukhona futhi ludliwa abantu abaningi emhlabeni jikelele. AmabeleIwukuhamba phambili kokusanhlamvu okuyisisekelo eNdiya futhi ivame ukudliwa eChina, eNingizimu Melika, eRussia naseHimalayas.
AmabeleIguquguquka ngendlela emangalisayo - ingasetshenziswa kukho konke kusuka ku-side dishes kuya kuma-dessert. Ize ivutshelwe kwezinye izindawo futhi iphuzwe njengesiphuzo esidakayo.
Amabelekungaba mhlophe, grey, yellow noma bomvu. Itshalwa futhi njengokudla kwefayibha ephezulu kwezinkomo, imfuyo kanye nezinyoni.
Izici Nezinhlobonhlobo ze-Millet
AmabeleKuwuhlamvu oluncane oluyindilinga olugcwele eNdiya, eNigeria nakwamanye amazwe ase-Asia nase-Afrika.
Inezinzuzo eziningi kunezinye izitshalo, okuhlanganisa isomiso nokumelana nezinambuzane.
Ingakhula futhi ezindaweni ezinzima kanye nenhlabathi evundile kancane. Lezi zinzuzo zibangelwa ukwakheka kwezakhi zofuzo kanye nokwakheka komzimba - isibonelo, ubukhulu bayo obuncane kanye nokuqina.
Tum izinhlobo zamabele I-Poaceae Nakuba zingabomndeni, ziyahlukahluka ngombala, ukubukeka kanye nezinhlobo.
i-pearl milletIwuhlobo oluvame ukukhiqizwa olusetshenziswa abantu. Noma kunjalo, uhlobo ngalunye lunomsoco ophezulu kanye nezinzuzo zezempilo.
Inani Lomsoco Le-Millet
Njengezinhlamvu eziningi, unyathi Futhi inesitashi - okusho ukuthi inothile ngama-carbohydrate. Iqukethe amavithamini namaminerali athile.
I-gram ye-174 okuqukethwe okunomsoco we-millet ephekiwe imi kanje:
Amakhalori: 207
Ama-carbohydrate: 41 g
I-fiber: 2.2 amagremu
Amaprotheni: 6 gram
Amafutha: 1,7 amagremu
I-Phosphorus: 25% yenani Lansuku zonke (DV)
I-Magnesium: 19% ye-DV
I-Folate: 8% we-DV
Insimbi: 6% ye-DV
Amabele, Inikeza ama-amino acid abaluleke kakhulu kunezinye izinhlamvu. Lezi zinhlanganisela ziyizingqimba zokwakha amaprotheni.
AmabeleIwuhlamvu olubalulekile ngenxa yokuqukethwe kwayo okunomsoco okukhethekile. Lokhu okusanhlamvu kugcwele isitashi, amavithamini B, i-calcium, insimbi, i-potassium, i-zinc, i-magnesium namafutha.
Ngaphezu kwalokho, lokhu okusanhlamvu okubalulekile kunikeza amazinga aphezulu e-fiber yokudla, okunomthelela ezinzuzweni zakho zezempilo.
Yiziphi Izinzuzo zeMillet?
Icebile kuma-antioxidants
AmabeleIcebile kuma-phenolic compounds, ikakhulukazi i-ferulic acid namacatechin. Lawa ma-molecule asebenza njengama-antioxidants ukuvikela umzimba ekucindezelekeni okuyingozi kwe-oxidative.
Ucwaningo lwamagundane lubonisa ukuthi i-ferulic acid isheshisa ukuphulukiswa kwesilonda futhi isiza ukuvikela isikhumba.
Ngakolunye uhlangothi, ama-catechin abopha ezinsimbi ezisindayo emgudwini wegazi ukuvimbela ubuthi bensimbi.
Isiza ukulawula amazinga kashukela egazini
AmabeleInothile nge-fiber kanye ne-polysaccharides engeyona isitashi, okungamacarbohydrate angagayeki asiza ukulawula amazinga kashukela egazini.
Lokhu okusanhlamvu futhi kunenkomba ye-glycemic ephansi (GI), okusho ukuthi ayikhuphuli amazinga kashukela egazini.
Ngakho-ke, abantu abanesifo sikashukela bangawudla ngokuphepha.
Isiza ukwehlisa i-cholesterol
AmabeleIqukethe i-fiber encibilikayo, ekhiqiza into enamathelayo emathunjini. Lokhu kuvala amafutha futhi kusiza ukwehlisa amazinga e-cholesterol.
Ucwaningo olunamagundane angama-24, unyathi bathola ukuthi labo ababephakelwa i-slurry babenciphise kakhulu amazinga e-triglyceride uma kuqhathaniswa neqembu lokulawula.
Ayrıca, amaprotheni amabele Kungasiza ukwehlisa i-cholesterol.
Ingase ibe nomthelela wokulwa nomdlavuza
Ngaphezu kwemiphumela yayo ye-antioxidant ne-antidiabetic, unyathiIngase ibe nemiphumela yokulwa nomdlavuza. Ucwaningo lwakamuva lubonisa ukuthi amaprotheni ama-millet angavimbela ukukhula kwamangqamuzana anomdlavuza ezicutshini ezihlukahlukene.
AmabeleAma-Phytochemicals atholakala kuma-phytochemicals abonise imiphumela yokulwa nomdlavuza ngokumelene namangqamuzana omdlavuza kukholoni, isifuba kanye nesibindi ngaphandle kokulimaza amangqamuzana avamile azungezile.
Ama-antioxidant phenolic acid kanye nama-anthocyanidin ayikhambi elithembisayo kumdlavuza omningi. Ucwaningo olwengeziwe kule ndawo unyathiinganikeza ulwazi olwengeziwe mayelana nezakhiwo ze-anticancer
isiza ukugaya
Amabelekungasiza ukuhambisa umgudu wamathumbu. UkuqunjelwaKuyasiza ekudambiseni izinkinga ezifana negesi eningi, ukuqunjelwa namajaqamba.
Ngokulawula izinqubo zokugaya ukudla, futhi kuthuthukisa ukugcinwa kwakho komsoco futhi kunciphisa amathuba okuba nezimo ezimbi kakhulu zamathumbu njengezilonda zesisu.
Ukugaya njalo nokuqedwa kwemfucuza nakho kusiza ekuthuthukiseni impilo yezinso, isibindi namasosha omzimba ngoba lezi zinhlelo zezitho zihlobene eduze nemisebenzi yomzimba.
Inempilo ezinganeni nakwabesifazane abakhulelwe
Amabele Iwusizo ezinganeni nakwabesifazane abakhulelwe njengoba iqukethe amaminerali afana ne-fiber, amaprotheni, amavithamini, i-calcium nensimbi.
amabele abilisiweIngaphakelwa njengokudla okulula okunempilo, ikakhulukazi ezinganeni ezingondlekile. Ama-carbohydrate, ama-fatty acids abalulekile kanye ne-calcium kunikeza izingane amandla nokuvikeleka ezikudingayo njengoba zikhula.
kuqinisa amathambo
unyathi womunwe iqukethe inani eliphezulu le-calcium (amagremu angu-100 we-millet aqukethe ama-350 mg). calciumIyiminerali ebaluleke kakhulu egcina amathambo ethu eqinile.
Ngakho-ke unyathiIwumthombo omuhle we-calcium ezinganeni ezisakhula kanye nasebekhulile abathambekele ekubeni ne-osteoporosis.
Yehlisa inqubo yokuguga
amabele amabeleIcebile kuma-antioxidants nama-phenolics, abalulekile empilweni, ukuguga kanye nesifo se-metabolic.
ukukhishwa kwe-milletibonise umsebenzi wokuvimbela ukuxhumanisa kwe-glycation ne-collagen, okubangela ukuguga kwesikhumba. Ekuvikeleni ekugugeni unyathiinezinzuzo ezingaba khona.
I-gluten mahhala
Amabele uhlamvu olungenayo i-gluten isifo se-celiac noma ukungabekezelelani kwe-gluten Kuyisinqumo esihle kulabo.
I-Gluten iyiphrotheni etholakala ngokwemvelo okusanhlamvu okunjengokolweni, ibhali nerye.
Abantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten kufanele bakugweme ngoba kubangela izimpawu eziyingozi zokugaya ezifana nesifo sohudo kanye ne-malabsorption yezakhi.
Ingabe i-millet iba buthaka?
Ukukhuluphala kuyimbangela eyinhloko yezinkinga ezihlukahlukene ze-metabolic. Ukudla kudlala indima ebalulekile ekulawuleni ukukhuluphala. Ukuzivivinya umzimba njalo kanye nokudla okune-carb ephansi kanye ne-fiber ephezulu kunganciphisa isisindo somzimba ngezinga elithile.
AmabeleUkusetshenziswa kokusanhlamvu okufana ne-, irayisi elinsundu, ukolweni, i-oats, ibhali, amabele kunomphumela omangalisayo kunkomba yesisindo somzimba yabantu abakhuluphele.
Ukudla cishe ama-3 okusanhlamvu okugcwele ngosuku kunganciphisa nokunqwabelana kwamafutha, kuthuthukise i-gut microbiota (amagciwane amathumbu amahle), futhi kukusize uzizwe ulula futhi usebenza ngokomzimba.
Ungadla kanjani i-Millet?
AmabeleIthatha indawo yelayisi uma seliphekiwe.
Ukuze uzilungiselele, engeza izinkomishi ezi-1 (174 mL) zamanzi noma umhluzi ngenkomishi eyodwa (amagremu angu-2) yamabele aluhlaza. Yilethe ngamathumba bese upheka imizuzu engu-480.
Khumbula ukucwilisa ubusuku bonke ngaphambi kokupheka ukuze wehlise okuqukethwe kwe-antinutrient. Ungaphinde uyithose epanini ngaphambi kokuyipheka ukuze uthuthukise ukunambitheka kwayo.
AmabeleIbuye ithengiswe njengofulawa.
Eqinisweni, ucwaningo lubonisa ukuthi ukwenza izinto ezibhakwa ngofulawa we-millet kuthuthukisa kakhulu iphrofayili yezakhi ngokwandisa okuqukethwe kwe-antioxidant.
Ukwengeza, lokhu okusanhlamvu kucutshungulwa ukwenza ukudla okulula, i-pasta, neziphuzo zama-probiotic ezingenalo ubisi. Empeleni, unyaluthi ovutshiweIsebenza njenge-probiotic yemvelo ngokuhlinzeka ngama-microorganisms aphilayo azuzisa impilo.
Yiziphi Izingozi Ze-Millet?
Amabele Naphezu kwezinzuzo zayo eziningi zezempilo, futhi iqukethe i-anti-nutrients, okuyizinhlanganisela ezivimbela noma ezinciphisa amandla omzimba wethu wokumunca ezinye izakhi.
Enye yalezi zinhlanganisela i-phytic acidIloli. Ivimbela ukungena kwe-potassium, i-calcium, insimbi, i-zinc ne-magnesium.
Amanye ama-anti-nutrients abizwa ngokuthi i-goitrogenic polyphenols nawo angaphazamisa ukusebenza kwegilo. Kodwa-ke, lo mphumela uhlotshaniswa kuphela nokudla ngokweqile kwe-polyphenol.
yenyathi Okuqukethwe kwe-antinutrient kungancishiswa kakhulu ngokucwiliswa ebusuku, ukugeza ngaphambi kokupheka.
Ngenxa yalokho;
Amabele Iwuhlamvu oluphelele, oluqukethe ama-antioxidants kanye nezakhi ezibalulekile. Inezinzuzo eziningi zezempilo, njengokusiza ukwehlisa ushukela wegazi namazinga e-cholesterol.
Ngaphezu kwalokho, ayinayo i-gluten, okwenza kube ukukhetha okuhle kubantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten.
Imibhalo Okufanele Uyifunde
