He aha ka millet? ʻO nā meaʻai, nā pono, a me nā mea hou aʻe

Anter

• Nā ʻano a me nā ʻano o ka millet
• ʻIke pili kino
• Nā pono o ka mila
• Rich i nā antioxidants
• Hiki ke kōkua i ke kaohi ʻana i nā pae kō kō
• Hiki ke kōkua i ka hoʻoliʻiliʻi kolesterol
• Kūpono i kahi papaʻai gluten-ʻole
• Nā hopena hiki ʻole
• Pehea e hoʻomākaukau ai a ʻai ai i ka mila
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Millet kahi palaoa cereal i pili i ka Poaceae ʻohana, ʻike ʻia ma ke ʻano he ʻohana mauʻu (1).

Hoʻonui nui ʻia ia i nā ʻāina kūkulu a puni ʻo ʻApelika a me ʻAsia. ʻOiai paha e like paha me kahi hua, ʻo ka millet's nutritional profile ka mea like me ka sorghum a me nā cereal ʻē aʻe ().

Ua loaʻa ka kaulana o Millet ma ke Komohana no ka mea ʻaʻohe gluten a kaena i nā protein, puluniu, a me nā mea antioxidant kiʻekiʻe ().

Loiloi kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka millet, me nā huaora, nā pono, a me nā downsides.

Nā ʻano a me nā ʻano o ka millet

ʻO Millet kahi liʻiliʻi, a puni ka palaoa i ulu ma India, Nigeria, a me nā ʻāina ʻĀsia a me ʻApelika hoʻi. Manaʻo ʻia he palaoa kahiko, hoʻohana ʻia ia no ka ʻai kanaka a me nā holoholona a me nā hānai manu (4,).

Loaʻa iā ia nā mea maikaʻi he nui ma mua o nā mea kanu, e like me ka maloʻo a me ke kūpaʻa pest. Hiki iā ia ke ola i nā wahi ʻoʻoleʻa a me ka lepo momona ʻole. Hoʻokumu ʻia kēia mau pōmaikaʻi mai kona haku mele a me kāna ʻano kino - e laʻa me ka liʻiliʻi a me ka paʻakikī (4,).

ʻOiai nā ʻano millet āpau nā Poaceae ʻohana, ʻokoʻa ko lākou kala, ka helehelena, a me nā ʻano.

Hoʻokaʻawale ʻia kēia hua i nā ʻāpana ʻelua - nā millet nui a me nā liʻiliʻi, me nā millet nui nā ʻano i makemake nui ʻia a i mahi pinepine ʻia (4).

ʻO nā millet nui pū kekahi:

• momi
• ʻalopeke
• proso (a keʻokeʻo paha)
• manamana lima (a i ʻole ragi)

ʻO nā millet liʻiliʻi:

• ʻO Kodo
• pā pā ʻāina
• liʻiliʻi
• Kini
• browntop
• fonio
• adlay (a ʻo ko Job mau waimaka)

ʻO ka millet millet ka laulā i hana nui ʻia no ka ʻai ʻana o kānaka. Eia nō naʻe, kaulana nā ʻano āpau no kā lākou waiwai waiwai nui a me nā pono olakino.

ʻO Millet kahi hua palaoa liʻiliʻi e pili ana i ka ʻohana mauʻu. Kūpaʻa i nā wahi paʻakikī, mahi mau ʻia ia ma nā ʻāina ʻAsia a me ʻApelika.

ʻIke pili kino

E like me ka nui o nā cereala, he palaoa starchy ka millet - ʻo ia hoʻi he waiwai i nā carbs. ʻIke pū kekahi, hoʻopili pū kekahi i nā wikamina a me nā minelala (4).

Hoʻokahi kīʻaha (174 gram) o nā ʻeke millet i kuke ʻia ():

• Kalepona: 207
• Kāpena: 41 gram
• Puluniu: 2.2 gram
• Kumuʻiʻo: 6 gram
• Momona: 1.7 gram
• Pākuʻi: 25% o ka Daily Value (DV)
• Makanekiuma: 19% o ka DV
• Folate: 8% o ka DV
• Hao: 6% o ka DV

Hāʻawi ka millet i nā amino acid pono ma mua o nā cereal ʻē aʻe. ʻO kēia mau mea hoʻohui nā poloka hale o ka protein (4,,).

ʻO ka mea hou aʻe, kaena ka manamana lima i ka nui o ka calcium i loko o nā ʻano cereal āpau, e hāʻawi ana iā 13% o ka DV no 1 kīʻaha i kuke ʻia (100 gram) (4,,).

Pono pono ka calcium e hōʻoia i ke olakino iwi, ka moku koko a me nā muscular contractions, a me nā hana nerve kūpono ().

ʻO Millet kahi starchy, palaoa waiwai-protein. Hāʻawi ia i ka nui o ka phosphore a me ka magnesium - a me nā pack millet manamana lima i ʻoi aku ka calcium ma mua o nā cereal ʻē aʻe.

Nā pono o ka mila

Nui ka waiwai i ka millet a me nā mea hoʻohui mea kanu. No laila, hāʻawi paha ia i nā pono olakino he nui.

Rich i nā antioxidants

Nui ka waiwai o Millet i nā hui phenolic, keu hoʻi ʻo ka ferulic acid a me nā catechins. Hana kēia mau mole e like me nā antioxidants e pale ai i kou kino mai ke kaumaha o ka oxidative weliweli (,,,,).

Hoʻopili nā noiʻi i nāʻiole i ka waikawa ferulic i ka hōʻeha wikiwiki ʻana, ka pale ʻana i ka ʻili, a me nā waiwai anti-inflammatory (,).

I kēia manawa, hoʻopaʻa nā catechins i nā metala kaumaha i kou kahawai e pale i ka lāʻau make (,).

ʻOiai nā ʻano millet āpau i loko o ia mau mea he antioxidants, ʻo ka poʻe me ke kala ʻeleʻele - e like me ka manamana lima, proso, a me ka millet foxtail - ʻoi aku ka nui ma mua o kā lākou mau keʻokeʻo a me nā melemele ().

Hiki ke kōkua i ke kaohi ʻana i nā pae kō kō

Nui ka waiwai o Millet i ka polysaccharides puluniu a me non-starchy, ʻelua ʻano o nā carbs undigestible e kōkua ai i ka mālama ʻana i nā pae kō kō (().

Loaʻa i kēia cereal kahi papa kuhikuhi glycemic haʻahaʻa (GI), ʻo ia hoʻi ʻaʻole paha e hoʻonui i kāu mau kō kō (().

No laila, manaʻo ʻia nā millets he palaoa kūpono no ka poʻe me ka maʻi kō.

ʻO kahi laʻana, ua hoʻopaʻa ʻia kahi noiʻi ma 105 mau kānaka me ka maʻi ʻaʻano 2 e hoʻololi ana i ka ʻaina kakahiaka i hoʻokumu ʻia me ka palaoa me kahi millet-based i hoʻohaʻahaʻa ʻia nā kō kō kō ma hope o ka ʻai ().

Ua hāʻawi kahi like he 12 mau pule ma 64 poʻe me ka prediabetes i nā hopena like. Ma hope o ka ʻai ʻana i 1/3 cup (50 gram) o ka foxtail millet i kēlā me kēia lā, ua ʻike lākou i kahi hōʻemi iki o ka hoʻokēʻai a me nā pae kō o ke kō ma hope o ka pāʻina ʻana, a me ka hōʻemi ʻana o ke kūpaʻa o ka insulin ().

ʻO ke kūpaʻa ʻo Insulina kahi māka no ka maʻi diabetes type 2. Kū ia ke pau kou kino i ka pane ʻana i ka hormone insulina, ka mea e kōkua ai i ka mālama ʻana i ke kō kō ().

ʻO ka mea hou aʻe, i ke aʻo ʻana he 6 mau pule i loko o nā ʻiole me ka maʻi kō, ʻo ka papaʻai i loaʻa ka 20% millet millet i alakaʻi ʻia ai e hoʻohaʻahaʻa i nā pae kō kō a me ka hāʻule o nā triglyceride a me nā pae kolesterol ().

Hiki ke kōkua i ka hoʻoliʻiliʻi kolesterol

Loaʻa i ka millet ka fiber soluble, kahi e hoʻopuka ai i kahi mea viscous i kou ʻōpū. Ma ka huli, momona kēia pahele a kōkua i ka hoʻēmi ʻana i nā pae kolesterol ().

Hoʻokahi o nā noi ma 24 mau ʻiole i ʻike ʻia ua hōʻemi nui ʻia nā pae triglyceride i ka ʻai ʻana o ka foxtail a me ka palaoa proso, ke hoʻohālikelike ʻia me ka pūʻulu mālama ().

Hoʻohui ʻia, hiki i ka millet protein ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol.

ʻO kahi noiʻi i nāʻiole me ka maʻi diabetes type 2 hānai iā lākou i kahi papa momona momona me ka concentrate protein millet. Ua alakaʻi kēia i ka hoʻemi ʻana o nā pae triglyceride a me ka hoʻonui nui ʻana o ka adiponectin a me HDL (maikaʻi) pae kolesterol, i hoʻohālikelike ʻia me ka hui kaohi ().

ʻO Adiponectin kahi hormone me kahi hopena anti-inflammatory e kākoʻo i ke olakino puʻuwai a hoʻonāukiuki i ka hoʻoliʻiliʻi waikawa momona. ʻOi aku ka haʻahaʻa o kāna mau pae i ka poʻe me ka momona a me ka maʻi maʻamau ʻo 2 (,).

Kūpono i kahi papaʻai gluten-ʻole

ʻO Millet kahi hua palaoa gluten-ʻole, e lilo ana i koho kūpono no nā poʻe me ka maʻi celiac a i ʻole ka poʻe e ukali nei i ka papaʻai gluten-ʻole (,,).

ʻO Gluten kahi protein e kūlohelohe i nā hua e like me ka palaoa, bale, a me ka rai. Pono nā kānaka me ka maʻi celiac a i ʻole intolerance gluten e hōʻalo iā ia no ka mea e hoʻonāukiuki ia i nā ʻōnaehana digestive weliweli, e like me ka maʻi diarrhea a me nā malabsorption momona ().

Ke kūʻai ʻana no ka mila, pono ʻoe e ʻimi i kahi lepili e hōʻoiaʻiʻo ai me ka ʻole o ka gluten e hōʻoia ʻaʻole i hoʻowahāwahā ʻia me nā mea hana gluten.

ʻO Millet kahi hua palaoa gluten-ʻole i waiwai i nā antioxidant, puluniʻu i hiki ke hoʻoheheʻe ʻia, a me ka protein. I ke kikoʻī, hoʻohaʻahaʻa paha ia i ka pae kō kolesterol a me nā kō.

Nā hopena hiki ʻole

ʻOiai nā pono olakino millet he nui, loaʻa pū kekahi i nā antinutrients - nā mea hoʻohui e ālai a hoʻēmi paha i ka lawe ʻana o kou kino i nā meaola ʻē aʻe a alakaʻi paha i nā hemahema ().

ʻO kekahi o kēia mau mea hoʻohui - acid acid - hoʻopili ʻia me ka potassium, calcium, iron, zinc, a me ka lawe ʻana i ka magnesium. Eia nō naʻe, ʻaʻole paha e ʻike ke kanaka me kaʻai kaulike i nā hopena maikaʻi ʻole.

ʻO nā antinutrients ʻē aʻe i kapa ʻia ʻo goitrogenic polyphenols e hoʻopōʻino paha i ka hana thyroid, e hoʻoulu ana i ka goiter - kahi hoʻonui ʻana o kou kelu thyroid i hopena i ka ʻāʻī o ka ʻāʻī.

Eia nō naʻe, pili kēia hopena me ka nui o ka lawe polyphenol.

ʻO kahi laʻana, ua hoʻoholo hoʻokahi kahi noiʻi i ʻoi aku ka nui o ka goiter ke hāʻawi ʻia ka millet i 74% o nā calori o kēlā me kēia lā, ke hoʻohālikelike ʻia me 37% wale nō o kā lākou mau calorie o kēlā me kēia lā (,).

Eia kekahi, hiki iā ʻoe ke hoʻohaʻahaʻa i ka ʻikepili antinutrient millet ma ka hoʻohaʻahaʻa ʻana iā ia i ka pō i ka mahana o ka lumi, a laila kahe a holoi iā ia ma mua o ka kuke ʻana (4).

Hoʻohui, hoʻonui ka sprouting i ka ʻike antinutrient. Kūʻai kekahi mau hale kūʻai meaʻai olakino i ka millet i kupu ʻia, ʻoiai hiki iā ʻoe ke germination ia mea iā ʻoe iho. E hana pēlā, e hoʻokomo i ka millet i pulu ʻia i loko o kahi ipu aniani a uhi iā ia me kahi lole i hoʻopaʻa ʻia me kahi kāʻei.

E hoʻohuli i ka hue i lalo, holoi a ninini i ka mila i kēlā me kēia 8-12 mau hola. E ʻike ʻoe i nā ʻōpuʻu liʻiliʻi e hoʻomaka ana e hana ma hope o 2-3 mau lā. E hoʻopau i nā ʻōpuʻu a hauʻoli koke iā lākou.

Pale nā ​​antinutrients i ka millet i ka lawe ʻana o kou kino i kekahi mau minelala, ʻoiai ʻaʻole paha e hoʻopili kēia iā ʻoe inā ʻoe e ʻai i ka papaʻai kaulike. Hiki i ka pulu ʻana a me ke kupu ʻana ke hoʻēmi i nā pae antinutrient o kēia palaoa.

Pehea e hoʻomākaukau ai a ʻai ai i ka mila

ʻO Millet kahi mea hana maʻalahi e hana i kahi pani raiki maikaʻi ke kuke ʻia.

No ka hoʻomākaukau ʻana, e hoʻopili wale i 2 mau kīʻaha (480 mL) o ka wai a i ka moa ma kēlā me kēia kīʻaha (174 gram) o ka millet maka. E hoʻolapalapa iā ia, a laila e hoʻomoʻa iā ia no 20 mau minuke.

Hoʻomanaʻo e pulu iā ia i ka pō ma mua o ka kuke ʻana e hoʻohaʻahaʻa i kāna ʻike antinutrient. Hiki paha iā ʻoe ke kālua i ka ipu ma mua o ka kuke ʻana e hoʻomaikaʻi ai i kona ʻono nutty.

Kūʻai ʻia aku ʻo Millet ma ke ʻano he palaoa.

I ka ʻoiaʻiʻo, hōʻike ka noiʻi i ka hana ʻana i nā mea i hoʻomoʻa ʻia me ka palaoa millet e hoʻonui pono i kā lākou ʻike pilikino e ka hoʻonui ʻana i kā lākou ʻike antioxidant ().

Hoʻohui ʻia, hana ʻia kēia palaoa e hana i nā meaʻai māmā, pasta, a me nā inu probiotic nond milk. ʻO ka ʻoiaʻiʻo, hana ka millet fermented ma ke ʻano he probiotic maoli ma o ka hāʻawi ʻana i nā microorganism ola e pōmaikaʻi i kou olakino (4,,).

Hiki iā ʻoe ke leʻaleʻa i ka millet ma ke ʻano he porridge kakahiaka, ipu ʻaoʻao, pāʻina saladi, a kuki paha a me nā mea keke.

Kūʻai no ka palaoa a wili palaoa paha ma ka pūnaewele.

ʻAʻole loaʻa wale ka millet ma ke ʻano he palaoa akā he palaoa nō hoʻi. Hiki iā ʻoe ke hoʻohana ia mea i nā ʻano kīʻaha like ʻole, me ka porridge, ka saladi, a me nā kuki.

Ke laina lalo

ʻO ka palaoa ka palaoa holoʻokoʻa i piha me ka protein, antioxidants, a me nā meaola.

Nui paha nā pono olakino, e like me ke kōkua ʻana e hoʻohaʻahaʻa i kāu kō kō a me nā pae kolesterol. Hoʻohui, ʻaʻohe gluten, e hana ana i kahi koho maikaʻi loa no ka poʻe i loaʻa i ka maʻi celiac a i ʻole hāhai i ka papaʻai gluten-ʻole.

ʻO kāna ʻono momona a me ka maʻalahi e kūpono i ka hoʻāʻo ʻana.