10 Pōmaikaʻi i ke olakino pono o Ragi (Finger Millet)

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Mai ka wā kahiko, he ʻāpana o ka papaʻai India ka ragi (millet millet), keu hoʻi ma Karnataka Hema kahi e ʻai ʻia ai ma ke ʻano he ʻaina maikaʻi. I kēia ʻatikala, e kākau mākou e pili ana i nā pono olakino o ragi.

Kāhea ʻia kēia palaoa millet e nā inoa like ʻole e like me ragi ma Telugu, Kannada a me Hindi, Kodra ma Himachal Pradesh, Mandia ma Oriya, a me Nachni ma Marathi.

Aia nā ʻano like ʻole o ka ragi mai ka melemele, keʻokeʻo, ʻulaʻula, brown, tan a me nā kala ʻuliuli. Hoʻohana ʻia ʻo Ragi e hana i ka roti, dosa, puddings, idli, a me raggi mudde (nā kinipōpō), etc.

Loaʻa iā ia nā waiwai kūpono e like me antidiarrheal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial a me nā waiwai antioxidant.

ʻO ka waiwai kūpono o Ragi (Finger Millet)

Loaʻa nā 100 gram o nā ragi ^[1] :

• 19,1 gram ka nui o ka fiber dietary
• 102 milligrams huina phenol
• 72.6 karamu i nā huaʻā
• 344 milligrams calcium
• 283 milligrams phosphorous
• 3.9 milligrams hao
• 137 mau milligrams makanekiuma
• 11 milligrams sodium
• 408 milligrams potassium
• 0.47 keleawe milligrams
• 5.49 milligrams manganese
• 2.3 mau milligrams zinc
• 0.42 milligrams thiamine
• 0.19 milligrams riboflavin
• 1.1 milligram niacin

Nā Pōmaikaʻi Ola o Ragi (Finger Millet)

1. Hoʻoikaika i nā iwi

Ke hoʻohālikelike ʻia i nā hua palaoa ʻē aʻe, manaʻo ʻia ʻo ragi kekahi o nā kumu waiū waiu maikaʻi ʻole maikaʻi loa me ka 344 mg o ka mineral i 100 mau mika ragi. ^[elua] . ʻO ka calcium kahi mineral pono e koi ʻia no ka mālama ʻana i kou iwi a me nā niho i ke olakino a ikaika, a laila e pale nei i ka hoʻomaka ʻana o ka osteoporosis i nā mākua. ʻO ka maʻi o ka calcium kekahi o nā kumu e hānai ʻia ai nā keiki e ulu nei i ka porridge ragi.

2. Hoʻokele i ka maʻi kō

ʻO ka millet e komo ana o ka lole lū (testa) piha piha i nā polyphenols a me nā fiber dietary ^[3] . ʻIke ʻia ʻo Ragi e mālama i ka maʻi diabetes, kahi maʻi maʻi metabolik maʻi lōʻihi i hōʻike ʻia e hyperglycemia, i hopena ʻia mai ka lawa ʻole o ka huna ʻana o ka insulin. ʻOiai he meaʻai papa kuhikuhi haʻahaʻa-glycemic, kōkua ia i ka paʻa ʻana o kāu kō kō kō. No laila, ʻo nā mea maʻi diabetic e hoʻokomo i nā ragi i kā lākou papaʻai i kēlā me kēia lā i loaʻa kahi pane glycemic haʻahaʻa.

3. Pale i ka momona

ʻO ke kiʻekiʻe o ka fiber dietary fiber i ragi e pale iā ʻoe mai ka ʻai nui a mālama i kou ʻōpū i piha no kahi manawa lōʻihi. Loaʻa iā ia ka tryptophan amino acid e hana nei ma ke ʻano he suppressant makemake a maikaʻi i ka lilo ʻana o ka paona. No laila, e pani i ka palaoa a me ka laiki no ka ragi e pale aku ai i ka momona ^[4] .

4. Hoʻonui i ke olakino puʻuwai

Loaʻa i ka palaoa Ragi kahi nui o ka magnesium a me ka potassium. Kōkua ka magnesium i ka mālama ʻana i ka puʻuwai puʻuwai maʻamau a me ka hana nerve ^[5] akā, kōkua nā potassium i ka hana kūpono o nā mākala puʻuwai a hoʻoliʻiliʻi i ka makaʻu o atherosclerosis ^[6] . Ma ka ʻaoʻao ʻē aʻe, ka ʻikepili o ke fiber a me ka amino acid threonine e pale i ka hōʻiliʻili ʻana o ka momona i ke akepaʻa a hoʻohaʻahaʻa i ka cholesterol holoʻokoʻa i ke kino.

5. Hāʻawi i ka ikehu

ʻOiai he nui nā huaʻohina, nā protein a me nā momona unsaturated o ka ragi, e kōkua ia e wahie i kou kino a me kou lolo ^[7] . Hiki ke ʻai ʻia ʻo Ragi ma ke ʻano he mea hoʻomaʻamaʻa ma mua a ma hope paha a i ʻole inā ʻoe e ʻike nei i ka luhi, e hoʻāla koke kahi pola o ka ragi i kāu mau ikehu ikehu. Hoʻomaikaʻi pū ia i kāu hana pāʻani ʻana e kōkua ana iā ʻoe e kūkulu i kou pae ahonui.

ʻIke ʻia ʻo Ragi e kōkua i ke kino e hoʻomaha maʻamau ma muli o ka tryptophan ʻike e hoʻemi ana i ka hopohopo, ʻeha poʻo, a me ke kaumaha.

6. Kāohi i nā maʻi maʻi

Kōkua nā antioxidants polyphenol i ragi i ke kaua ʻana i ke kino e kūʻē i nā maʻi maʻi a me nā maʻi ^[8] . Pale nā ​​antioxidants i nā hunaola olakino mai nā ʻino oxidative i hoʻokumu ʻia e nā radical manuahi. ʻIke ʻia kēia mau radical manuahi e hoʻomaka a hoʻololi i nā lipid, protein a me DNA e hoʻonui ana i nā maʻi e like me ka maʻi ʻaʻai, maʻi puʻuwai, a pēlā aku.

7. Kaua anemia

ʻO Ragi, kahi kumu hao maikaʻi loa, i manaʻo ʻia he meaʻai nui loa no nā mea anemikoma a me nā kānaka me nā pae hemoglobin haʻahaʻa. He protein ʻo Hemoglobin i loko o nā hunaola ʻulaʻula nona ke kuleana no ka lawe ʻana i ka oxygen ma loko o ke kino. Eia hou, he kumu maikaʻi kēia millet o ka thiamine e hoʻonui ai i ka hana ʻana o nā hunaola ʻulaʻula.

8. Maikaʻi no nā makuahine lactating

ʻO nā makuahine hānai, nāna e hoʻopau i ka ragi ma ke ʻāpana o kā lākou papaʻai o kēlā me kēia lā, e hoʻonui i ka hana ʻana o ka waiū umauma. Hoʻonui ia i ka hana ʻana o ka waiū ma muli o ke alo o ka amino acid, calcium a me ka hao e pono pū kekahi no ke keiki.

9. Hoʻonui i ka digestion

Kōkua ka mea o ka ʻai dietary i ka ragi i ka digestion kūpono o ka meaʻai. Kōkua ia i ka hala ʻana o ka meaʻai ma o ka ʻōpū, e maʻalahi ai ka ʻai o ka meaʻai. Kōkua pū ka pulupulu i ka neʻe ʻana o ka ʻōpū a pale i ka paʻa ʻana a i ʻole nā ​​papa maʻamau ^[9] .

10. Hoopanee i ka elemakule

Hana ka millet ragi i nā mea kupaianaha no ka ʻili ma o ke kōkua ʻana iā ʻoe e mālama i ka ʻili ʻōpio, mahalo i nā amino acid e like me ka methionine a me ka lysine e hoʻoliʻiliʻi iki ai nā ʻili o ka ʻili i nā ʻākala a pale i ka ʻeha ʻana o ka ʻili. ʻO ka ʻai ʻana i nā ragi i kēlā me kēia lā e mālama i ka ʻelemakule maikaʻi.

Nā ala e hoʻopili ai i nā Ragi i kāu papaʻai

• No ka ʻaina kakahiaka, hiki iā ʻoe ke loaʻa i ka porridge ragi i manaʻo ʻia ʻo kekahi o nā ʻano hoʻomākaukau maikaʻi loa no ka hoʻēmi kino.

• Hoʻohana ʻia ka palaoa Ragi e hana ragi mudde (nā kinipōpō) e ʻai ʻia me ka sambhar a i ʻole ka curry .

• Hiki iā ʻoe ke loaʻa nā ragi i ke ʻano o idli, huila , hewa a pakoda pū kekahi.

• Inā he niho momona kāu, hiki iā ʻoe ke hoʻomākaukau i nā ragi ladoo, ragi halwa a me nā kuki ragi.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016). Manaʻo o Finger millet (Eleusine coracana (L.) Gaertn): He hale mana o ke olakino e hoʻopōmaikaʻi ana i nā meaola. Science Science and Wellness Well, 5 (3), 149-155.
2. [elua]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Ke hoʻohana nei i ka miletari manamana lima e hakakā i ka hemahema o ka calcium i nā Kānaka: Nā Luʻi a me nā Prospect. Nā mea mua i ka Science Science, 8, 1311.
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Nā pono olakino o ka millet millet (Eleusine coracana L.) polyphenols a me nā fiber dietary: kahi loiloi. ʻO ka nūpepa o ka Science Science and Technology, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav , R. (2016). Ka Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], A me kā lākou hoʻomaikaʻi e hoʻohana ana i nā Omics Approach. Nā mea mua i ka ʻepekema mea kanu, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018). ʻO ka maʻi magnesium a me ka Cardiovascular. Nā hana i mua i ka maʻi maʻi kina, 25 (3), 251-260.
6. [6]ʻO Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Hoʻemi ʻia ka waiho ʻana o ka atherosclerotic cholesterol ester me kahi papa pāhare potassium kiʻekiʻe. Ka Nūpepa o ke kiʻekiʻe Pākuʻi: puke pai kūhelu o ka International Society of Hypertension, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017). ʻAmino Acids a me ka Energy Metabolism. ʻO ka ikehu i kākoʻo ʻia no nā hana a me nā hana e hoʻonui ʻia ai ke kanaka, 339–349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). ʻO ka loiloi ʻana i nā waiwai antioxidant o nā waikawa phenolic manuahi a paʻa ʻia mai ka millet manamana lima a malt (Ragi, Eleusine coracana Indaf-15). Ka Nūpepa o ka Mahiai a me nā Kemika Mea ʻai, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Nā hopena o ka fiber dietary a me kāna mau mea i ke olakino metabolic. Nutrients, 2 (12), 1266-89.

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