Gịnị Bụ Millet? Nutrition, Uru, na More

Ndinaya

• Àgwà na ụdị millet
• Profaịlụ na-edozi ahụ
• Abamuru nke millet
• Ọgaranya na antioxidants
• Nwere ike inyere aka ịchịkwa ogo shuga dị n'ọbara
• Nwere ike inye aka belata cholesterol
• Na-eri nri na-adịghị eri nri
• Enwere ike iduga
• Etu esi akwado ma rie millet
• Isi okwu

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Millet bu nkpuru oka bu nke Jehova Poaceae ezinụlọ, nke a maara dị ka ezinụlọ ahịhịa (1).

A na-eri ya ebe niile na mba ndị na-emepe emepe n’Africa na Eshia. Ọ bụ ezie na ọ nwere ike ịdị ka mkpụrụ, profaịlụ na-edozi ahụ nke millet yiri nke sorghum na ọka ndị ọzọ ().

Millet enweela ewu ewu na West n'ihi na ọ na-eri nri na-enweghị nri na-eri nri ma nwee nnukwu protein, eriri, na ọdịnaya antioxidant ().

Isiokwu a na-enyocha ihe niile ịchọrọ ịma banyere millet, gụnyere nri ya, uru ya na ọghọm ya.

Àgwà na ụdị millet

Millet bu nkpuru pere mpe, gbara okirikiri, a ghaputara na India, Nigeria, na obodo ndi ozo nke Eshia na Africa. Echere na ọka ochie, a na-eji ya maka oriri mmadụ na anụ ụlọ na nri nnụnụ (4,).

Ọ nwere ọtụtụ uru karịa ihe ọkụkụ ndị ọzọ, gụnyere ụkọ mmiri na mmegide pesti. Ọ nwekwara ike ibi na gburugburu ebe obibi siri ike na obere ala na-eme nri. Uru ndị a sitere na mkpụrụ ndụ ihe nketa ya na ọdịdị anụ ahụ - dịka ọmụmaatụ, obere obere ya na ike ya (4,,).

Ọ bụ ezie na ụdị millet niile bụ nke Poaceae ezinụlọ, ha dị iche n’ụdị, n’ile anya, na n’anụ dị iche iche.

E kekwara ihe ọkụkụ a ụzọ abụọ - isi na obere millets, ndị isi na-abụ ụdị ndị kachasị ewu ewu ma ọ bụ ndị a na-akọkarị (4).

Mkpụrụ millets gụnyere:

• pealu
• nkịta ọhịa
• proso (ma ọ bụ na-acha ọcha)
• mkpịsị aka (ma ọ bụ ragi)

Obere millets gụnyere:

• Kodo
• barnyard
• obere
• Guinea
• browntop
• fonio
• adlay (ma ọ bụ anya mmiri Job)

Pelet millet bụ ụdị a na-emepụta nke kachasị ewu ewu maka oriri ụmụ mmadụ. N'agbanyeghị nke ahụ, a ma ama ụdị niile maka uru dị elu na uru ahụike.

Millet bu obere nkpuru oka nke sitere na ezi na ulo. Na-eguzogide ọgwụ na gburugburu ebe siri ike, a na-akọkarị ya na mba Asia na Africa.

Profaịlụ na-edozi ahụ

Dị ka ọtụtụ ọka, millet bụ ọka starch - nke pụtara na ọ bara ọgaranya na carbs. N'ụzọ dị mkpa, ọ na-akwakọba ọtụtụ vitamin na mineral (4).

Otu iko (gram 174) nke millet esiri ():

• Calorisị: 207
• Carbs: 41 gram
• Eriri: 2,2 gram
• Protein: 6 gram
• Abụba: 1,7 gram
• Site: 25% nke Uru Kwa Dailybọchị (DV)
• Magnesium: 19% nke DV
• Chepụta: 8% nke DV
• Iron: 6% nke DV

Millet na enye amino acid di nkpa karie otutu oka. Ogige ndị a bụ mgbidi ụlọ nke protein (4,,).

Kedu ihe ọzọ, mkpịsị aka mkpịsị aka na-etu ọnụ ọdịnaya calcium kachasị elu nke ọka niile, na-enye 13% nke DV kwa 1 iko esi esi (gram 100) (4,,).

Calcium dị mkpa iji hụ na ọkpụkpụ ọkpụkpụ, akwara ọbara na mkpịsị akwara, na ọrụ akwara kwesịrị ekwesị ().

Millet bu stachi, nkpuru puru na protein. Ọ na - enye ọtụtụ site na magnesium - na mkpịsị aka millet na - ebu karịa calcium karịa ọka ọ bụla ọzọ.

Abamuru nke millet

Millet bara ọgaranya na nri na ogige osisi. Ya mere, ọ nwere ike ịnye ọtụtụ uru ahụike.

Ọgaranya na antioxidants

Millet bara ọgaranya na phenolic, karịsịa ferulic acid na catechins. Mkpụrụ ndụ ndị a na-arụ ọrụ dị ka antioxidants iji chebe ahụ gị pụọ na nrụgide oxidative na-emerụ ahụ,,,,,).

Ọmụmụ ihe na ụmụ oke jikọtara ferulic acid na ọgwụgwọ ọnya ngwa ngwa, nchebe anụ ahụ, na ihe mgbochi mkpali (,).

Ka ọ dị ugbu a, ndị catechins na-ekekọta ọla dị arọ n'ọbara gị iji gbochie nsị nke igwe (,).

Ọ bụ ezie na ụdị millet niile nwere antioxidants, ndị nwere agba gbara ọchịchịrị - dị ka mkpịsị aka, proso, na folettail millet - nwere karịa ndị ibe ha na-acha ọcha ma ọ bụ edo edo ().

Nwere ike inyere aka ịchịkwa ogo shuga dị n'ọbara

Millet bara ọgaranya na fiber na polysaccharides na-abụghị starchy, ụdị carbs abụọ na-enweghị atụ na-enyere aka ịchịkwa ogo shuga dị n'ọbara (,).

Nri a nwekwara obere glycemic index (GI), nke pụtara na o yighị ka ọ ga-eme ka ọkwa shuga dị n'ọbara gị (,).

N'ihi ya, a na-ewere millets dị ka ezigbo ọka maka ndị na-arịa ọrịa shuga.

Dịka ọmụmaatụ, otu ọmụmụ na mmadụ 105 nwere ụdị ọrịa shuga 2 kpebiri na iji dochie nri ụtụtụ osikapa na nke dabeere na millet na-agbada ọkwa shuga n'ọbara mgbe nri ().

Nnyocha nke were izu iri na abụọ n’ime mmadụ iri isii na anọ nwere ọrịa shuga nyere ụdị ihe a. Mgbe ha richara 1/3 iko (gram 50) nke foxtail millet kwa ụbọchị, ha nwere obere mbelata nke ibu ọnụ na ọkwa nri shuga na-esote nri, yana mbelata nke iguzogide insulin ().

Mgbochi insulin bụ akara maka ọrịa shuga nke ụdị 2. Ọ na - eme mgbe ahụ gị kwụsịrị ịzaghachi insulin homonụ, nke na - enyere aka ịhazi shuga shuga ().

Kedu ihe ọzọ, na ọmụmụ ihe 6-izu na oke na-arịa ọrịa shuga, nri nwere 20% mkpịsị aka na-eduga n'ịbelata ibu shuga shuga na mbadamba na triglyceride na ọkwa cholesterol ().

Nwere ike inye aka belata cholesterol

Millet nwere eriri soluble, nke na - ewepụta ihe nwere ike dị n’ime eriri afọ gị. N’aka nke ya, nke a na-amata abụba ma na - enyere aka belata ogo abụba ().

Otu nnyocha na oke 24 chọpụtara na nri ndị ahụ na-eri nri na proso millet belatalarị ogo triglyceride, ma e jiri ya tụnyere otu njikwa ().

Na mgbakwunye, protein millet nwere ike inye aka belata cholesterol.

Otu ọmụmụ n'ime ụmụ oke nwere ụdị ọrịa shuga 2 nyere ha nri nwere abụba dị elu na protein millet na-etinye uche. Nke a mere ka mbelata nke triglyceride na mmụba dị ukwuu na adiponectin na HDL (ezigbo) cholesterol, ma e jiri ya tụnyere otu njikwa ().

Adiponectin bụ hormone nwere mmetụta mgbochi mkpali nke na-akwado ahụike obi ma na-akpali abụba acid oxidation. Ọkwa ya dịkarịsịrị ala karịa ndị nwere oke ibu na pịnye ụdị ọrịa shuga abụọ abụọ (,).

Na-eri nri na-adịghị eri nri

Millet bụ ọka na-enweghị gluten, na-eme ka ọ bụrụ nhọrọ dị mma maka ndị nwere ọrịa celiac ma ọ bụ ndị na-eso nri na-enweghị gluten (,,).

Gluten bụ protein na-adịkarị na ọka dị ka ọka wit, ọka bali, na rye. Ndị mmadụ nwere ọrịa celiac ma ọ bụ gluten ekweghị ibe nọrọ ga-ezere ya n'ihi na ọ na-akpata mgbaàmà ndị na-emerụ ahụ, dị ka afọ ọsịsa na malabsorption na-edozi ahụ ().

Mgbe ị na-azụrụ millet, ị ka kwesịrị ịchọ akara nke na-egosi na ọ nweere onwe ya iji hụ na anaghị emerụ ya na ihe ọ bụla nwere gluten.

Millet bụ ọka na-enweghị gluten nke jupụtara na antioxidants, fiber soluble, na protein. Karịsịa, ọ nwere ike belata kọlestrol na ọbara shuga.

Enwere ike iduga

N'agbanyeghị ọtụtụ uru ahụ ike nke millet, o nwekwara ihe ndị na-adịghị edozi ahụ - ogige ndị na-egbochi ma ọ bụ belata mmetụ ahụ nke ihe ndị ọzọ na-edozi ahụ nwere ike ibute ụkọ ().

Otu n'ime ogige ndị a - acid phytic - na - emetụta potassium, calcium, iron, zinc, na ntinye magnesium. Otú ọ dị, onye nwere nri kwesịrị ekwesị anaghị enwe mmetụta ndị na-adịghị mma.

Ndị ọzọ na-eri nri a na-akpọ goitrogenic polyphenols nwere ike imebi ọrụ gị, na-eme ka goiter - ịba ụba nke gland gị nke na-ebute olu n'olu.

Ka o sina dị, a na-emetụta mmetụta a naanị na nri polyphenol gabigara ókè.

Dịka ọmụmaatụ, otu nnyocha kpebiri na goiter dịkarịsịrị mkpa mgbe millet nyere 74% nke kalori mmadụ kwa ụbọchị, ma e jiri ya tụnyere naanị 37% nke calorie ha kwa ụbọchị (,).

Ọzọkwa, ị nwere ike belata ọdịnaya nke millet na-edozi nke ọma site na ịmị ya n'abali na okpomọkụ, wee kpochaa ya ma sachaa ya tupu ị sie nri (4).

Na mgbakwunye, itolite na-ebelata ọdịnaya anaghị edozi ahụ. Fọdụ ụlọ ahịa nri na-ere millet na-etolite, n'agbanyeghị na ị nwekwara ike ịmị mkpụrụ na ya. Iji mee nke a, tinye millet tinye n'ime iko iko ma kpuchie ya na akwa ejiri eriri roba.

Ghee ite ahụ ihu, rinsing na igbapu millet kwa awa 8-12. Ga-ahụ obere epupụta na-amalite ịmalite mgbe ụbọchị 2-3 gachara. Kpopu ihe ndi na-epulite ma nwee obi uto ha ozugbo.

Ndị na-eri nri na millet na-egbochi ahụ gị nke ụfọdụ mineral, ọ bụ ezie na nke a agaghị emetụta gị ma ọ bụrụ na ị na-eri nri kwesịrị ekwesị. Ra mmiri na ipulite nwere ike ibelata ọka a na-enweghị oke nri.

Etu esi akwado ma rie millet

Millet bu ihe eji eme otutu ihe nke na eme ezigbo osikapa mgbe esi ya ofe.

Iji kwadebe ya, tinye naanị iko 2 (480 mL) nke mmiri ma ọ bụ ofe kwa iko 1 (gram 174) nke millet raw. Weta ya na obụpde, tinye ya na minit 20.

Cheta itinye ya n'ime abali tupu isi nri iji belata ọdịnaya ya. I nwekwara ike ighe ya n’ime ite tupu i sie nri iji mee ka nri ya na-atọ ụtọ.

A na-erekwa millet dika ntụ ọka.

N'ezie, nnyocha na-enye echiche na iji achịcha millet na-eme achịcha na-eme ka profaịlụ ha dịkwuo mma site na ịbawanye ọdịnaya ha na-akpata antioxidant ().

Tụkwasị na nke a, a na-edozi ọka a iji mee nri, pasta, na ihe ọveraụ nonụ na-enweghị probiotic. N'ezie, millet fermented na-arụ ọrụ dị ka probiotic sitere n'okike site n'inye microorganisms dị ndụ ga-abara ahụ ike gị uru (4,,).

Nwere ike ịnụ ụtọ millet dị ka nri ụtụtụ nri ụtụtụ, nri n'akụkụ, tinye salad, ma ọ bụ kuki ma ọ bụ ihe oriri.

Zụọ maka ọka millet ma ọ bụ ọka millet n'ịntanetị.

Millet abughi nani nkpuru oka dum kamakwa ntụ ọka. Nwere ike iji ya n'ọtụtụ efere, gụnyere porridge, salad, na kuki.

Isi okwu

Millet bu nkpuru oka nile nke juputara na protein, antioxidants, na nri.

Ọ nwere ike ịnwe ọtụtụ uru ahụike, dị ka inye aka belata shuga shuga na ogo gị. Na mgbakwunye, ọ bụ gluten-free, na-eme ka ọ bụrụ nhọrọ magburu onwe ya maka ndị nwere ọrịa celiac ma ọ bụ soro nri na-enweghị gluten.

Nri ya na uto ya na-eme ka ọ baa uru ịnwale.