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Millets bụ ọka na-edozi ahụ dị ukwuu nke ezinụlọ Poaceae. Ọ bụ otu n'ime mkpụrụ osisi ọka ochie a na-akọkarị ma etolite ma rie ebe niile na Ndịda Ebe Ọwụwa Anyanwụ Eshia na Africa ruo ọtụtụ puku afọ.
Millet bu nkpuru, nkpuru osisi zuru oke nke etolitere na India na Nigeria. Agba, ọdịdị na ụdị millet dịgasị iche iche dabere na ọtụtụ millet. Millet bu nkpuru ihe ubi di nkpuru oma nke fa nma n’ihi imeputa ihe ya na oge nkpuru di nkpuru n’okpuru akpo, onodu nkpuru obi di elu [1] .
Ihe onyonyo: smartfood.org
Pelet millet bụ otu n’ime millet kachasị eri ihe na India na akụkụ ụfọdụ nke Africa [1] . Typesdị millet niile anaghị eri nri ma jupụta na vitamin na mineral dị mkpa nke na-enye aka n'ọtụtụ uru ahụike nke ọka ọka a [abụọ] .
otu esi ewepu akara pimple n'otu ụbọchị
Mildị Millets
A na - ekewa millet n’ime millet mbu na obere millets ndi obere millets bu nke a na - erikari ha [3] .
Nnukwu millets
esi wepụ nwa n'okpuru anya
- Pearl millet
- Millet Foxtail
- Ndi folso ma obu ndi ocha
- Mkpịsị aka ma ọ bụ ragi millet
Obere millets
- Ndị na-elekọta Barnyard
- Ndi Kodo
- Obere millet
- Ndị Guinea
- Browntop folks
- Mkpụrụ ọka Teff
- Osisi sorghum
- Mkpụrụ ọka Fonio
- Anya mmiri Job nwere
Uru nri na-edozi ahụ
100 g nke millets raw nwere mmiri 8.67 g, 378 kcal ike ha nwekwara:
- 11,02 g protein
- 4,22 g abụba
- 72,85 g carbohydrate
- 8.5 g eriri
- 8 mg calcium
- 1gwè nke 3.01 mg
- Magnesium nke 114 mg
- 285 mg site
- 195 mg potassium
- 5 mg sodium
- 1.68 mg zinc
- 0,75 mg ọla kọpa
- 1.632 mg manganese
- 2.7 mcg selenium
- 0.421 mg thiamine
- 0,29 mg riboflavin
- 4.72 mg niacin
- 0,848 mg pantothenic acid
- 0,384 mg vitamin B6
- 85 mcg folate
- 0.05 mg vitamin E
- 0,9 mcg vitamin K
Uru Ahụ Ike Nke Millets
1. Meziwanye ahụike obi
Millets dị na fiber nke na-arụ ọrụ dị mkpa n'ibelata LDL (ọjọọ) cholesterol na ịbawanye cholesterol HDL (dị mma). Nnyocha anụmanụ gosipụtara na millet foxtail na millet proso nwere ike igbochi ọrịa obi site na iweda ogo triglyceride [4] .
ihu isi ojii na-ewepụ ọgwụgwọ ụlọ
Ọzọkwa, millets bụkwa ezigbo isi iyi nke magnesium, ihe dị mkpa ịnweta nke na-enyere aka n'ibelata ohere nke nkụchi obi. Ọzọkwa, potassium dị na millets na-eme ka ogo ọbara mgbali elu na-eme ka ọ dị ka vasodilator ma nyere aka belata ihe egwu ọrịa obi [5] .
2. Jikwaa ogo shuga dị n’ọbara
A na-ewere Millet dị ka ọka ọka ọka bara uru maka ndị na-arịa ọrịa shuga n'ihi na ha dị elu na fiber na polysaccharides na-abụghị starchy, bụ ndị a maara iji nyere aka ịchịkwa ọkwa shuga dị n'ọbara. Mkpụrụ ọka ahụ dịkwa obere na glycemic index (GI), nke pụtara na ọ naghị eme ka ọkwa dị n'ọbara shuga [6] [7] .
Nnyocha e bipụtara na Akwụkwọ bụ Indian Journal of Medical Research achọpụta na ndị ọrịa nwere ụdị ọrịa shuga abụọ nke dochiri nri ụtụtụ nke osikapa na nri nri ụtụtụ nke millet na-ebelata ọkwa shuga shuga ha [8] .
Nnyocha ọmụmụ ọzọ gosipụtara na ndị nwere nsogbu glucose (IGT) nwere nsogbu bụ ndị e nyere 50 g nke foxtail millet kwa ụbọchị gosipụtara ọganihu dị ukwuu n'ọbara shuga [9] .
otú prepone oge maka otu izu ndammana
3. Nkwado ahụike nri
Faiba na millets nwere ike imezi ihe nke digestive usoro ala eriri afọ Nsogbu ka afọ ntachi, gas, bloating na cramping. Ọ na - enye aka n'ibelata ohere enwere ike ịrịa ọrịa afọ dịka ọnya afọ [10] . Millet nwekwara ọgaranya na prebiotics na probiotics nke na-arụ ọrụ dị mkpa n'ịbawanye nje bacteria dị mma na eriri afọ iri na otu .
4. Jikwaa ọrịa celiac
Dị ka millets bụ ọka na-enweghị ọka, ọ na-eme nhọrọ magburu onwe ya maka ndị na-arịa ọrịa celiac na ndị na-eche gluten [12] .
5. Nwere ihe antioxidant
Ihe antioxidants polyphenol dị na millets na-enyere aka na-egbochi ndị na-enweghị ihe ọ bụla, bụ nke jikọtara ọrịa na-adịghị ala ala na ịka nká. Ndị antioxidants na-enyekwa aka na nhichapụ site na iwepu nsị dị na ahụ, si otú a na-eme ka ahụike zuru oke ma belata ihe egwu nke ọrịa na-adịghị ala ala. [13] .
otu esi ewepu tan ihu
6. Ala mbufụt
Millet bu ezigbo uzo nke ferulic acid, nke nwere ezigbo antioxidant na mgbochi mkpali. Ọ na - enyere aka igbochi mmebi anụ ahụ ma na - akpali usoro ọgwụgwọ ọnya. Otu nnyocha e mere n’afọ 2004 kwuru na antioxidant mmetụta nke mkpịsị aka millet na-eme ka usoro ịgwọ ọnya nke anụ ahụ dị ngwa nke ụmụ oke oke ọrịa mamịrị [14] .
7. Jikwaa kansa
Millet juputara na phenolic acid, tannins na phytates nke nwere ike inye aka igbochi uto nke sel kansa cancer iri na ise . Nnyocha e mere gosiri na millet mkpịsị aka na sorghum millet nwere ikike ijikwa ihe egwu dị n'ọrịa kansa n'ihi ọnụnọ polyphenol na fịba n'ime ha [16] [17] .
Mmetụta Mmetụta nke Millets
Ọ bụ ezie na millets nwere vitamin na mineral dị mkpa, o nwekwara phenolic acids, tannins na phytates nke na-arụ ọrụ dị ka ndị na-edozi ahụ nke na-egbochi nsị ahụ nke ndị ọzọ na-edozi ahụ dị ka iron, zinc na calcium [18] .
Enwere ike belata ihe ndị na-edozi ihe dị na millets site na ịmịkọrọ, na-etolite ma na-eme mil mil.
Etu esi esi nri
A ga-etinye millet n'otu abalị n'abalị iji belata ọdịnaya ya na-edozi ahụ wee jiri ya mee nri. Tinye mmiri na millets raw na webata ya na obụpde ma jiri ya na ụdị nri niile.
Zọ Iri Millet
- Jiri millet dika uzo osikapa na uzo pulao.
- Add millets gị nri ụtụtụ porridge.
- Tinye millets na salads gị.
- Jiri ntụ ọka millet maka kuki na achịcha.
- I nwere ike iri puffed millet dị ka onye ọzọ ka popcorn.
- Dochie millet maka couscous.
