Millet: uru ahụike 7 na otu esi eri
Ndinaya
- 1. Ọgụ afọ ntachi
- 2. Na-egbochi ọria obi
- 3. Na-enyere aka ịchịkwa glucose ọbara
- 4. Na-egbochi anaemia
- 5. Na-enyere ike ọkpụkpụ aka
- 6. Na-edozi ahụ ike nke ahụ
- Tebụl ihe oriri na-edozi ahụ
- Otu esi eri
- Ezi ntụziaka na millet
- Ihe ọ juiceụ juiceụ millet
- Mgbapu Millet
- Millet di uto
Millet bu nkpuru ahihia nke nwere fiber, flavonoids na mineral dika calcium, ọla kọpa, phosphorus, potassium, magnesium, manganese na selenium, na mgbakwunye folic acid, pantothenic acid, niacin, riboflavin na B6 vitamin, nke nwere ihe antioxidant ma nyere aka melite afọ ntachi, ẹsụhọde ọjọọ cholesterol na ịchịkwa ọrịa shuga.
Na mgbakwunye, millet bara ọgaranya na carbohydrates na protein, mana anaghị enwe gluten, ya mere, ndị nwere ọrịa celiac ma ọ bụ ndị chọrọ nri na-enweghị gluten nwere ike iri ya.
Millet nwere ike zụta na ahụike nri na-echekwa, organic fairs na pụrụ iche ahịa, a hụrụ n'ụdị grains na beige, odo, nwa, akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ ọbara ọbara. N'ozuzu, a na-erikarị mkpụrụ osisi edo edo ma ọ bụ beige.
Isi uru millet bu:
1. Ọgụ afọ ntachi
Millet magburu onwe ya iji meziwanye afọ ntachi n'ihi na ọ bara ọgaranya na eriri soluble nke na-eme site na ịmịkọrọ mmiri sitere na tract digestive nke na-enyere gel aka na-achịkwa eriri afọ.
Tụkwasị na nke ahụ, eriri ndị a na-apụghị ịgbagha agbagha nke dị na millet na-arụ ọrụ dị ka prebiotic, na-enye aka na nhazi nke eriri afọ nke eriri afọ, nke na-eme ka ọrụ kwesịrị ekwesị nke usoro nsị. Fiberdị eriri a dịkwa mkpa iji gbakwunye ụda na stool, nke na-enyere aka ịhazi eriri afọ.
2. Na-egbochi ọria obi
Mkpụrụ ọkụ na-edozi mmiri dị na millet na-enyere aka belata cholesterol na triglycerides, bụ ndị na-ahụ maka ịmepụta ihe na-eme ka abụba dị na akwara, ebe ọ na-ebelata nsị nke abụba na nri. N'ihi ya, millet na-eme ka akwara na-arụ ọrụ nke ọma ma na-enyere aka igbochi ọrịa obi dịka ọrịa obi, atherosclerosis na ọrịa strok.
Tụkwasị na nke ahụ, flavonoids na phenolic acid dị na millet, nwere ọrụ antioxidant nke na-enyere aka belata mbibi cell, na-eme ka akwara ọbara dị mma, na magnesium na potassium na-enyere aka ime ka arịa ọbara dị jụụ na ịchịkwa ọbara mgbali.
3. Na-enyere aka ịchịkwa glucose ọbara
Millet dị obere na carbohydrates dị mfe ma nwee ọgaranya na carbohydrates dị mgbagwoju anya, na-eme ka ọ bụrụ nri glycemic dị ala, na-ewe ogologo oge karịa ntụ ọka ọcha, nke na-enyere aka izere spikes ọbara mgbe ha risịrị nri, na-enye ndị na-arịa ọrịa shuga aka ịchịkwa ogo shuga dị mfe. Millet magnesium na - enyekwa aka belata mbelata insulin na - egbochi ndị nwere ọrịa shuga.
Na mgbakwunye, flavonoids dị na millet nwere ihe na-egbochi antioxidant nke na-arụ ọrụ site na igbochi enzymes dị mkpa nke na-akpata ụdị ọrịa shuga 2, na-achịkwa nsị glucose ma, ya mere, millet na-enyekwa aka igbochi ọrịa shuga.
4. Na-egbochi anaemia
Millet juputara na folic acid na iron, bu ihe di nkpa maka obara obara na sel nke haemoglobin. Ya mere, site n’inye ihe ndị a n’ahụ, millet na-enwe ike idebe ọ̀tụ̀tụ̀ hemoglobin na mkpụrụ ndụ ọbara uhie nke ọma ma gbochie ọdịdị nke ihe mgbaàmà ndị metụtara ọbara anaemia, dị ka ike ọgwụgwụ gabigara ókè, adịghị ike na mbọ na ntutu na-esighị ike karị, dịka ọmụmaatụ.
5. Na-enyere ike ọkpụkpụ aka
Millet bara ọgaranya na phosphorus na magnesium, nke bụ mineral dị mkpa iji mee ka ọkpụkpụ na ọkpụkpụ mekwuo, na-enyere aka ime ka ọkpụkpụ sie ike.Na mgbakwunye, magnesium nke millet na-enye nwere ike ịmịnye nsị nke calcium na site na eriri afọ, nke na-amasịkwa ike ọkpụkpụ, ịbụ nnukwu nri nri na ọgwụgwọ osteoporosis.
6. Na-edozi ahụ ike nke ahụ
Millet bara ọgaranya na niacin, nke a makwaara dị ka vitamin B3, dị mkpa maka ijigide arụmọrụ na metabolism nke sel, na nkwụsi ike nke mkpụrụ ndụ ihe nketa, ichebe DNA na igbochi mmebi site na nka. N'ihi ya, millet na-enyere aka ịchekwa ahụike nke ahụ, anụ ahụ dị mma yana ọrụ nke usoro ụjọ na anya, dịka ọmụmaatụ.
Tebụl ihe oriri na-edozi ahụ
Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ maka gram 100 nke millet:
Akụkụ | Ọnụ ọgụgụ nke 100 g nke millet |
Ike | Calorie 378 |
Carbohydrates | 72,85 g |
Ndi na-edozi | 11,02 g |
.Gwè | 3.01 mg |
Kalsiyal | 8 mg |
Magnesium | 114 mg |
Igwe | 285 mg |
Potassium | 195 mg |
Ọla kọpa | 0,725 mg |
Zinc | 1.68 mg |
Selenium | 2.7 mcg |
Folic acid | 85 mgg |
Mmiri Pantothenic | 0,848 mg |
Niacin | 4.720 mg |
Vitamin B6 | 0,384 mg |
Ọ dị mkpa iburu n'uche na iji nweta uru niile a kpọtụrụ aha n'elu, millet ga-abụ akụkụ nke nri kwesịrị ekwesị ma sie ike.
Otu esi eri
A ga-eri millet na salads, dị ka mgbakwunye, na porridge ma ọ bụ tinye ya na juices ma ọ bụ dị ka eji megharịa ọnụ.
Ihe ọ Thisụụ a bụ nnukwu ihe iji dochie osikapa na nke a, ị kwesịrị ị sie ya. Iji sie millet, ị ga-ebu ụzọ saa ọka ahụ nke ọma ma tụfuo ndị mebiri emebi. Mgbe ahụ, esi nri mmiri 3 maka akụkụ nke millet ọ bụla maka ihe dị ka nkeji iri atọ, rue mgbe mmiri niile na-abanye. Mgbe ahụ, gbanyụọ ọkụ ma hapụ ka millet kpuchie maka minit 10.
Ọ bụrụ na agwa gbasiri tupu ha esi ya, oge nri na-esi na 30 ruo 10 nkeji.
Ezi ntụziaka na millet
Recipesfọdụ usoro nri millet dị ngwa, dị mfe iji kwadebe ma na-edozi ahụ:
Ihe ọ juiceụ juiceụ millet
Efrata
- 1 tablespoon nke millet;
- Apụl 1;
- 1 iberibe ugu egusi;
- 1 lemon ihe ọ juiceụ juiceụ;
- Ọkara otu iko mmiri.
Nkwadebe mode
Kpoo ihe niile di na blender. Nje, sweet nụrụ ụtọ ma na-a drinkụ.
Mgbapu Millet
Efrata
- Iko eghe eghe eghe;
- 1 yabasị amị;
- Ọkara otu iko karọt;
- Ọkara otu iko grated celery;
- 1 ngaji nnu;
- Iko 2 ruo 3 mmiri;
- 1/2 ngaji nke mmanụ ihe oriri.
Nkwadebe mode
Sook millet na mmiri maka awa 2. Mgbe oge ahụ gasịrị, tinye mmanụ ihe oriri, yabasị, karọt, celery na nnu n'ime pan ma gbanye ya ruo mgbe yabasị ahụ ga-abụ. Tinye millet ma jiri nwayọọ nwayọọ tinye ọkara otu iko mmiri, na-akpali ngwakọta nke ọma. Tinyegharịa usoro a ruo mgbe millet ga-esi nri kpamkpam na ngwakọta nwere ude mmiri. Debe ngwakọta na efere iji mee ka obi sie gị ike. Jiri aka ma ọ bụ jiri ebu kpụgharịa ma kee kuki ahụ. Ime kuki na oven ruo mgbe ha mepụtara cone ọla edo. Na-eje ozi ọzọ.
Millet di uto
Efrata
- 1 iko nke tea Millet tea;
- Iko abụọ nke mmiri ara ehi tii;
- 1 iko tii mmiri;
- 1 lemon bee;
- 1 pawuda osisi;
- 2 tablespoons shuga;
- Pawuda ntụ ntụ.
Nkwadebe mode
Na saucepan, sie mmiri ara ehi, mmiri, pawuda na paịlị lemon. Tinye millet na shuga, agwakọta obere okpomọkụ, ruo mgbe a ga-esi sie millet na ngwakọta nwere ọdịdị ude. Wepu pawuda na paịlị lemon. Debe ngwakọta na efere ma ọ bụ kesaa na iko eji megharịa ọnụ. Wụsaa pawuda pawuda n’elu ma jee ozi.