Mīkini: 7 mau pono olakino a pehea e ʻai ai

Anter

• 1. Kūpaʻa hakakā
• 2. Pale aku i ka maʻi maʻi ʻōpū
• 3. Kōkua i ke kaohi ʻana i ka kō glucose
• 4. Kāohi i ka anemia
• 5. Kōkua i ka hoʻoikaika i nā iwi
• 6. Mālama i ke olakino o ke kino
• Pākaukau ʻike kino
• Pehea e ʻai ai
• Nā kuhikuhi olakino me ka millet
• Wai lau millet
• Mākeke millet
• Mākala milena

ʻO Millet kahi cereal waiwai i ka fiber, flavonoids a me nā minelala e like me ka calcium, keleawe, phosphore, potassium, magnesium, manganese a me selenium, me ka folic acid, pantothenic acid, niacin, riboflavin a me nā huaola B6, nona nā waiwai antioxidant a kōkua i hoʻomaikaʻi i ka constipation, hoʻohaʻahaʻa i ka cholesterol maikaʻi a me ka kaohi ʻana i ka maʻi kō.

Hoʻohui ʻia, waiwai ka millet i nā ʻōpelu a me nā protein, akā ʻaʻole i loko o ka gluten a, no laila, hiki ke hoʻopau ʻia e ka poʻe me ka maʻi celiac a i ʻole ka poʻe makemake i ka papaʻai gluten.

Hiki ke kūʻai ʻia i ka millet ma nā hale kūʻai meaʻai olakino, nā wahi meaola a me nā mākeke kūikawā, i loaʻa i ke ʻano o nā hua ma ka beige, melemele, ʻeleʻele, ʻōmaʻomaʻo a ʻulaʻula paha. ʻO ka maʻamau, pau nā hua melemele a beige paha i ka ʻai.

ʻO nā pōmaikaʻi nui o ka millet:

1. Kūpaʻa hakakā

ʻOi aku ka maikaʻi o ka millet no ka hoʻomaikaʻi ʻana i ka paʻa paʻa ʻana no ka mea waiwai nui ia i nā fiber soluble e hana ai i ke komo ʻana i ka wai mai ka digestive tract e hana ana i kahi gel e kōkua i ka mālama ʻana i ka ʻōpū.

Hoʻohui ʻia, nā fibre insoluble i loaʻa i ka millet e hana ai ma ke ʻano he prebiotic, e kōkua ana i ke kaulike o ka flora ʻōpū, nāna e kōkua i ka hana kūpono o ka ʻōnaehana digestive. He mea nui kēia ʻano olonā e hoʻohui i ka leo i ka pahu, kahi e kōkua ai i ka hoʻoponopono ʻana i ka ʻōpū.

2. Pale aku i ka maʻi maʻi ʻōpū

ʻO nā olonā hiki ke waiho ʻia i loko o ka millet e kōkua i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole a me nā triglycerides, na lākou ke kuleana e hana i nā pā momona ma nā aʻa, no ka mea, hoʻemi ia i ka lawe ʻia ʻana o nā momona mai ka meaʻai. No laila, hoʻomaikaʻi ka millet i ka hana o nā aʻa a kōkua i ka pale ʻana i nā maʻi cardiovascular e like me ka hōʻeha puʻuwai, atherosclerosis a me ka hahau.

Eia kekahi, ʻo flavonoids a me phenolic acid i loko o ka millet, loaʻa kahi hana antioxidant e kōkua ai e hōʻemi i ka hōʻino ʻana o ka cell, mālama pono i nā kīʻaha koko, a me ka magnesium a me ka potassium e hoʻomaha ai i nā kīʻaha koko a kāohi i ke kaomi koko.

3. Kōkua i ke kaohi ʻana i ka kō glucose

Haahaa ka millet i nā huehue momona a waiwai i nā huʻihuʻi paʻakikī, e hoʻolilo ia i meaʻai papa kuhikuhi glycemic haʻahaʻa, ʻoi aku ka lōʻihi o ka ʻai ʻana ma mua o ka palaoa keʻokeʻo, kahi e kōkua ai e hōʻalo i nā kō kō kō ma hope o ka ʻai ʻana, e ʻae nei i ka poʻe me ka maʻi diabetes e mālama maʻalahi i nā pae kō kō. Kōkua pū kekahi ka magnesium millet i ka hōʻemi ʻana i ke kūpaʻa o ka insulin i ka poʻe me ka maʻi kō.

Hoʻohui ʻia, loaʻa nā flavonoids i ka millet i kahi hana antioxidant e hana ma ke kāohi ʻana i nā enzymes koʻikoʻi e kumu i ka maʻi diabetes 2, ka kaohi ʻana i ka lawe ʻana o ka glucose a, no laila, kōkua pū ka millet i pale i ka maʻi kō.

4. Kāohi i ka anemia

Nui ka waiwai o Mākala i ka waikawa folic a me ka hao, a he mea nui ia no ka hoʻokumu ʻana i ke koko a me nā keena hemoglobin. No laila, ma ka hāʻawi ʻana i kēia mau mea i ke kino, hiki i ka millet ke mālama pono i nā kiʻekiʻe o hemoglobin a me nā hunaola ʻulaʻula a pale i ke ʻano o nā hōʻailona e pili ana i ka anemia, e like me ka luhi nui, nāwaliwali a me nā kui a me nā lauoho palupalu, e laʻa me.

5. Kōkua i ka hoʻoikaika i nā iwi

Nui ka waiwai o Millet i ka phosphorous a me ka magnesium, ʻo ia nā mineral nui e hoʻonui i ka iwi a me ka iwi, e kōkua ana i ka mālama ʻana i nā iwi me ka olakino.Hoʻohui ʻia, hiki i ka magnesium i hāʻawi ʻia e ka millet ke hoʻonui i ka lawe ʻana o ka calcium a me ka phosphore e ka ʻōpū, kahi mea makemake pū i ka hoʻoikaika ʻana o nā iwi, kahi koho meaʻai maikaʻi loa i ka mālama ʻana i ka osteoporosis.

6. Mālama i ke olakino o ke kino

Nui ka waiwai o Millet i ka niacin, i ʻike ʻia he huaola B3, he mea nui no ka mālama ʻana i ka hana a me ka metabolism o nā hunaola, a me ke kūpaʻa o nā genes, ka pale ʻana iā DNA a me ka pale ʻana i ka hōʻino mai ka ʻelemakule. No laila, kōkua ka millet i ka mālama i ke olakino o ke kino, ka ʻili olakino a me nā hana o ka ʻōnaehana a me nā maka, e laʻa me.

Pākaukau ʻike kino

Hōʻike ka papa aʻe i ka hoʻohui waiwai no 100 gram o ka mila.

He mea nui e hoʻomaopopo i ke kiʻi ʻana i nā keu pono āpau i ʻōlelo ʻia aʻe ma luna, pono ka wili e lilo i ʻāpana o ka papaʻai kaulike a olakino hoʻi.

Pehea e ʻai ai

Hiki ke ʻai ʻia ka millet i nā salakeke, ma ke ʻano he accompaniment, i ka porridge a i ʻole hoʻohui ʻia i nā wai a i ʻole kahi mea ʻono.

ʻO kēia cereal kahi mea pani no ka laiki a ma kēia hihia, pono ʻoe e kuke. No ke kuke ʻana i ka mila, pono ʻoe e holoi pono i nā hua a hoʻolei i nā mea i ʻino. A laila, kuke i 3 mau ʻāpana o ka wai no kēlā me kēia ʻāpana o ka millet ma kahi o 30 mau minuke, a hiki i ke komo ʻana o ka wai āpau. A laila, hoʻopau i ka wela a waiho i ka millet i uhi ʻia no 10 mau minuke.

Inā pulu ka pī ma mua o ka kuke ʻana, hoʻonui ka manawa kuke mai 30 a 10 mau minuke.

Nā kuhikuhi olakino me ka millet

Kahi wikiwiki nā millet, maʻalahi e hoʻomākaukau a momona.

Wai lau millet

Nā Pono

• 1 punetēpō o ka palaoa;
• 1 ʻāpala;
• 1 ʻāpana paukū i kuke ʻia;
• 1 wai lemon;
• ʻO ka hapalua kīʻaha wai.

Hoʻomākaukau hoʻomākaukau

Kuʻi i nā meaʻai āpau i ka blender. Kuhi, ʻono i ka ʻono a laila inu.

Mākeke millet

Nā Pono

• 1 kīʻaha o ka millet unshelled;
• 1 ʻaka onioni;
• ʻO ka hapalua o ke kīʻaha o ke kāloti grated;
• ʻO ka hapalua kīʻaha o ka celery grated;
• 1 teaspoon o ka paʻakai;
• 2 a 3 mau kīʻaha wai;
• 1/2 teaspoon o ka aila mea kanu.

Hoʻomākaukau hoʻomākaukau

Hoʻomaʻu i ka millet i ka wai no 2 mau hola. Ma hope o kēlā manawa, kau i ka aila mea kanu, ʻaka, kāloti, keleka a me ka paʻakai i loko o ka pā a pala a hiki i ka aniani o ka ʻaka. E hoʻomoʻi i ka mila a hoʻonui i ka hapalua o ke kīʻaha o ka wai, e hoʻonoe maikaʻi i ka hui. E hana hou i kēia anuu a hiki i ka moa ʻana o ka palaoa a hiki i ke kāwili i kahi ʻano creamy. E kau i ka hui ma kahi pā e hoʻomaʻalili a paʻakikī. Wehe a hoʻolālā i nā kuki me ka lima a i ʻole me kahi puna. Hoʻomoʻa i nā kuki i ka umu a hiki i ko lākou hana ʻana i kahi cone gula. E lawelawe aʻe.

Mākala milena

Nā Pono

• 1 kīʻaha kīʻaha millet shelled;
• 2 kīʻaha kī inu waiū;
• 1 kīʻaha kīʻī wai;
• 1 ihi lemon;
• 1 lāʻau kinamona;
• 2 punetēpō kō;
• Pauka kinamona.

Hoʻomākaukau hoʻomākaukau

I kahi ipu, e hoʻolapalapa i ka waiū, ka wai, ka lāʻau cinnamon a me ka ihi lemon. E hoʻomoʻi i ka mila a me ke kō, e hoʻohuihui ana ma kahi ahi, a hiki i ka kuke ʻana o ka mila. Wehe i ka lāʻau cinnamon a me ka ihi lemon. E hoʻonoho i ka hui ma kahi pā a hāʻawi paha i nā kīʻaha meaʻai. E kāpīpī i ka pauka kinamona ma luna a lawelawe.