Mīkini: Nā ʻano, nā pono olakino a me nā ala e ʻai ai

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ʻO ka millets kahi hua palaoa cereal momona a ka ʻohana Poaceae. ʻO ia kekahi o nā palaoa cereal kahiko loa i mahi ʻia a ua ulu nui ʻia a hoʻopau ʻia ma loko o Hikina Hema a me ʻApelika no nā makahiki he mau kaukani.

ʻO Millet kahi liʻiliʻi, pōʻai palaoa āpau i ulu nui ʻia ma India a me Nigeria. ʻOkoʻa ke kala, ka helehelena a me nā ʻano o nā millet i ke ʻano o ka millet. ʻO ka millet kahi huaʻai meaʻai nui i makemake ʻia ma muli o kāna hana a me ka wā ulu pōkole ma lalo o nā kūlana maloʻo, kiʻekiʻe [1] .

Hōʻike kiʻi: smartfood.org

ʻO ka palaoa momi kekahi o nā millet i hoʻohana nui ʻia ma India a me nā ʻāpana o ʻApelika [1] . ʻAʻohe o ka gluten a kau ʻia nā ʻano millet āpau me nā vitamina a me nā minelala pono e hāʻawi i nā pono olakino o kēia palaoa. [elua] .

mea hoʻomaʻemaʻe maka homemade no ka ʻili ʻaila

Nā ʻano o nā millet

Hoʻokaʻawale ʻia nā millets i nā millet nui a me nā millets liʻiliʻi nā millet nui nā mea e hoʻopau pinepine ʻia [3] .

Nā millet nui

pauda jeera no ka poho kaumaha

• Mākala momi
• Mākala Foxtail
• ʻO Proso mā a i ʻole nā ​​poʻe keʻokeʻo
• Manamana lima a wili palaoa paha

Nā mīkini wili liʻiliʻi

• ʻO Barnyard mā
• ʻO Kodo mā
• Mākala liʻiliʻi
• ʻĀina Guinea
• ʻO Browntop mā
• Millet Teff
• ʻO Sorghum mā
• Millet Fonio
• Nā wili waimaka o Ioba

ʻO ka waiwai kūpono o nā millet

100 g o nā millet maka i loko o 8.67 g wai, 378 kcal ikehu a loaʻa pū kekahi iā lākou:

• 11.02 g protein
• 4.22 g momona
• 72.85 g pākeke
• 8.5 g puluniu
• 8 mg kalipuna
• 3.01 mg hao
• 114 mg makanekiuma
• 285 mg phosphorous
• 195 mg potassium
• 5 mg sodium
• 1.68 mg kiniki
• 0.75 mg keleawe
• 1.632 mg manganese
• 2.7 mcg selenium
• 0.421 mg thiamine
• 0.29 mg riboflavin
• 4.72 mg niacin
• 0.848 mg waikawa pantothenic
• 0.384 mg wikamina B6
• 85 mcg folate
• 0.05 mg wikamina E
• 0.9 mcg huaʻai K

Nā Pōmaikaʻi olakino o nā millet

1. Hoʻonui i ke olakino puʻuwai

Nui nā millets i ka fiber e hana nui i ka hoʻohaʻahaʻa ʻana i ka LDL (maikaʻi) kolamu a me ka hoʻonui ʻana i ka HDL (maikaʻi) kolesterol. Ua hōʻike ʻia kahi noiʻi holoholona e hiki i ka foxtail millet a me ka proso millet ke pale aku i ka maʻi maʻi maʻi o ka maʻi ma ka hoʻohaʻahaʻa ʻana i nā pae triglyceride [4] .

he aha ka hana e pale ai i ka hāʻule lauoho

Hoʻohui ʻia, ʻo nā millet kekahi kumu waiwai maikaʻi o ka magnesium, kahi mineral nui e kōkua i ka hōʻemi ʻana i ka makaʻi o ka puʻuwai. Eia kekahi, ʻo ka potassium i loko o nā millet e hoʻokūpaʻa i nā pae kaomi koko ma o ka hana ʻana ma ke ʻano he vasodilator a kōkua i ka hōʻemi ʻana i ka maʻi maʻi puʻuwai. [5] .

2. Kaohi i nā pae kō kō

Manaʻo ʻia ʻo Mills he hua palaʻai maikaʻi no nā diabetic no ka mea kiʻekiʻe lākou i ka polysaccharides non-starchy a i ʻike ʻia e kōkua ai i ka mālama ʻana i nā pae kō kō. Haahaa hoʻi ka cereal i ka papa kuhikuhi glycemic (GI), ʻo ia hoʻi ʻaʻole ia he kumu i ka piʻi ʻana o ke kō kō. [6] [7] .

Ua hoʻopaʻa ʻia kahi noiʻi ma ʻO ka Ka Nūpepa India o ka noiʻi olakino ʻike i nā mea maʻi me ka maʻi diabetes ʻano 2 i pani i kahi pāʻina ʻaina kakahiaka i hoʻokumu ʻia me ka palaoa me ka millet-based ʻaina kakahiaka i hoʻoliʻiliʻi i ko lākou mau kō kō kō. [8] .

Ua hōʻike ʻia kahi noiʻi noiʻi ʻē aʻe i ka poʻe me ka hoʻomanawanui ʻole o ka glucose tolerance (IGT) i hāʻawi ʻia iā 50 g o ka foxtail millet i kēlā me kēia lā e hōʻike ana i kahi hoʻomaikaʻi nui i nā pae kō kō. [9] .

pehea e hemo mau ai ka lauoho maka

3. Kākoʻo i ke olakino digestive

Loaʻa ka mana o ka fiber i nā millets i ka hiki ke hoʻokele i ka ʻōnaehana digestive a hoʻohaʻahaʻa i nā maʻi gastrointestinal e like me ka constipation, gas, bloating a cramping. Kōkua pū ia i ka hoʻēmi ʻana i nā manawa o nā kūlana gastrointestinal koʻikoʻi e like me ka maʻi kōpū [10] . Nui ka waiwai o ka millets i nā prebiotics a me nā probiotics e hana nui i ka hoʻonui ʻana i ka bacteria maikaʻi i ka ʻōpū [umikumākahi] .

4. Hoʻoponopono i ka maʻi celiac

ʻOiai he millet kahi palaoa cereal ʻole gluten, hana ia no kahi koho maikaʻi loa no ka poʻe e loaʻa ana i ka maʻi celiac a me nā mea maʻalahi i ka gluten. [12] .

5. Loaʻa iā ia nā waiwai antioxidant

ʻO nā antioxidants polyphenol i loaʻa i nā millet e kōkua i ka pale ʻana i nā radical free, e pili ana i nā maʻi mau a me ka ʻelemakule. Kōkua pū nā antioxidant i ka detoxification ma o ka hoʻopau ʻana i nā toxins mai ke kino, no laila hoʻomaikaʻi i ke olakino holoʻokoʻa a hoʻemi i ka makaʻi o nā maʻi maʻi. [13] .

maikaʻi a maikaʻi ʻole paha ka ʻaila lauoho i ka pō

6. Ka hoʻohaʻahaʻa haʻahaʻa

ʻO ka millets kahi waiwai waiwai o ka ferulic acid, nona ka antioxidant ikaika a me ka hana anti-inflammatory. Kōkua ia i ka pale ʻana i ka hōʻino ʻana o ka ʻaʻa a hoʻoulu i ka hana hoʻōla ʻeha. Ua hōʻike ʻia kahi noi 2004 i nā hopena antioxidant o ka millet millet i hōʻeleu i ka ʻeha o ka ʻili i ka ʻeha ma ka ʻiole diabetic [14] .

7. Hoʻokele i ka maʻi ʻaʻai

Nui ka waiwai o ka millets i loko o nā phenolic acid, tannins a me nā phytates i hiki ke kōkua i ka pale ʻana i ka ulu ʻana o nā pūnaʻi maʻi maʻi [umikumālima] . Ua hōʻike ʻia kahi noiʻi i ka millet millet a me ka sorghum millet i ka hiki ke hoʻokele i ka maʻi ʻaʻai ma muli o ke kū ʻana o nā polyphenols a me ka fiber i loko o lākou. [16] [17] .

Nā ʻaoʻao ʻaoʻao o nā millet

ʻOiai loaʻa nā huaora a me nā minelala pono i nā millet, loaʻa pū kekahi i loko o nā phenolic acid, tannins a me nā phytates e hana i nā antinutrients e hoʻopilikia i ka lawe ʻana o ke kino i nā meaola e like me ka hao, zinc a me ka calcium [18] .

Hiki ke hoʻemi ʻia ka ʻike antinutrient i nā millet e ka hoʻopulu ʻana, ka ulu ʻana a me ka hoʻoheheʻe ʻana i nā mila.

Pehea e kuke ai i nā mila

Pono e hoʻopulu i nā millets i ka pō e hoʻohaʻahaʻa i kāna ʻike antinutrient a laila pono e hoʻohana ʻia i ka kuke ʻana. E hoʻohui i ka wai i nā millet maka a hoʻolapalapa a hoʻohana ia i nā ʻano ipu like ʻole.

Nā ala e ʻai ai i nā mila

• E hoʻohana i ka millet ma kahi ʻano ʻē i ka laiki i ka palaoa resepo.
• Hoʻohui i nā mila i kāu porridge kakahiaka.
• Hoʻohui i nā millet i kāu salakeke.
• E hoʻohana i ka palaoa millet no ka hoʻomoʻa ʻana i nā kuki a me nā pōpō.
• Hiki iā ʻoe ke ʻai i ka millet puffed ma ke ʻano he koho no ka popcorn.
• Mākala millet for couscous.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele