Millet: Izinzuzo zezempilo eziyi-7 nokuthi ungazisebenzisa kanjani

-Delile

• 1. Ukulwa nokuqunjelwa
• 2. Kuvikela izifo zenhliziyo nemithambo yegazi
• 3. Isiza ukulawula i-glucose yegazi
• 4. Kuvimbela i-anemia
• 5. Isiza ukuqinisa amathambo
• 6. Igcina impilo yomzimba
• Ithebula lolwazi lokudla okunempilo
• Ungayisebenzisa kanjani
• Izindlela zokupheka ezinempilo ezinamabele
• Ijusi lebele
• Ukulahla amabele
• Amabele amnandi

Millet i-cereal ecebile nge-fiber, flavonoids namaminerali afana ne-calcium, ithusi, i-phosphorus, i-potassium, i-magnesium, i-manganese ne-selenium, ngaphezu kwe-folic acid, i-pantothenic acid, i-niacin, i-riboflavin ne-B6 amavithamini, anezakhi zokulwa ne-antioxidant futhi asiza ukuthuthukisa ukuqunjelwa, ukwehlisa i-cholesterol embi nokulawula isifo sikashukela.

Ngaphezu kwalokho, amabele acebile ngama-carbohydrate namaprotheni, kepha ayiqukethe i-gluten, ngakho-ke, angadliwa yilabo abanesifo se-celiac noma ngabantu abafuna ukudla okungenayo i-gluten.

Amabele angathengwa ezitolo zokudla ezempilo, emibukisweni ephilayo kanye nasezimakethe ezikhethekile, ezitholakala ngohlobo lwezinhlamvu ku-beige, ophuzi, omnyama, oluhlaza noma obomvu. Ngokuvamile, imbewu ephuzi noma ye-beige isetshenziswa kakhulu.

Izinzuzo eziyinhloko zamabele yilezi:

1. Ukulwa nokuqunjelwa

Imillet inhle kakhulu ekuthuthukiseni ukuqunjelwa ngoba icebile kakhulu ezintanjeni ezincibilikayo ezisebenza ngokumunca amanzi asuka emgudwini wokugaya ukudla enza ijeli esiza ukulawula amathumbu.

Ngaphezu kwalokho, imicu engenakunyibilika ekhona ku-millet isebenza njenge-prebiotic, enikela ekulinganisweni kwezimbali zamathumbu, okunikela ekusebenzeni kahle kohlelo lokugaya ukudla. Lolu hlobo lwe-fiber lubalulekile ukwengeza ivolumu esitokisini, esiza ukulawula amathumbu.

2. Kuvikela izifo zenhliziyo nemithambo yegazi

Imicu encibilikayo ekhona ebelethweni isiza ukunciphisa i-cholesterol emibi ne-triglycerides, enesibopho sokwakha izingqimba ezinamafutha emithanjeni, njengoba inciphisa ukumuncwa kwamafutha asuka ekudleni. Ngakho-ke, amabele athuthukisa ukusebenza kwemithambo yegazi futhi asiza ukuvikela izifo zenhliziyo nemithambo yegazi njengokuhlaselwa yisifo senhliziyo, isifo sokuqina kwemithambo yegazi kanye nesifo sohlangothi.

Ngaphezu kwalokho, i-flavonoids ne-phenolic acid ekhona ku-millet, inezenzo zokulwa ne-antioxidant ezisiza ukunciphisa ukulimala kwamaseli, ukugcina imithambo yegazi iphilile, futhi i-magnesium ne-potassium zisiza ukukhulula imithambo yegazi nokulawula umfutho wegazi.

3. Isiza ukulawula i-glucose yegazi

Amabele aphansi ngama-carbohydrate alula futhi acebile ngama-carbohydrate ayinkimbinkimbi, okwenza kube ukudla okuphansi kwe-glycemic index, kuthatha isikhathi eside ukugaya ukwedlula ufulawa omhlophe, okusiza ukugwema ama-spikes kashukela ngemuva kokudla, okuvumela abantu abanesifo sikashukela ukulawula amazinga kashukela egazini kalula. I-millet magnesium ibuye isize ukunciphisa ukumelana ne-insulin kubantu abanesifo sikashukela.

Ngaphezu kwalokho, ama-flavonoid akhona ku-millet anesenzo sokulwa ne-antioxidant esisebenza ngokuvimbela ama-enzyme abalulekile abangela uhlobo lwesifo sikashukela sohlobo lwe-2, ukulawula ukumuncwa kwe-glucose futhi, ngakho-ke, amabele nawo asiza ukuvimbela isifo sikashukela.

4. Kuvimbela i-anemia

Amabele anothe nge-folic acid nensimbi, okubalulekile ekwakheni igazi namaseli e-hemoglobin. Ngakho-ke, ngokunikezela lezi zinto emzimbeni, amabele akwazi ukugcina amazinga anele e-hemoglobin namaseli abomvu egazi futhi avimbele ukuvela kwezimpawu ezihlobene ne-anemia, njengokukhathala ngokweqile, ubuthakathaka kanye nezipikili nezinwele ezibuthaka kakhudlwana, ngokwesibonelo.

5. Isiza ukuqinisa amathambo

Imillet icebile nge-phosphorus ne-magnesium, lokungamaminerali labalulekile ekwandiseni kumiswa kwematsambo kanye nemathambo, kusita kugcina ematsambo acinile futsi aphilile.Ngaphezu kwalokho, i-magnesium enikezwa amabele iyakwazi ukukhulisa ukumuncwa kwe-calcium ne-phosphorus ngamathumbu, nawo othanda ukuqiniswa kwamathambo, okuyindlela enhle yokudla ekwelapheni i-osteoporosis.

6. Igcina impilo yomzimba

Millet icebile ku-niacin, leyatiwa ngekutsi yi-vitamin B3, ibalulekile ekugcineni kusebenta kanye nekugayeka kwemaseli, kanye nekuciniseka kwetakhi zofuzo, kuvikela i-DNA kanye nekuvikela umonakalo ekuguleni. Ngakho-ke, amabele asiza ukugcina impilo yomzimba, isikhumba esinempilo nemisebenzi yesistimu yezinzwa namehlo, isibonelo.

Ithebula lolwazi lokudla okunempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo ngamagremu ayi-100 amabele:

Kubalulekile ukuqaphela ukuthi ukuthola zonke izinzuzo ezibalulwe ngenhla, amabele kufanele abe yingxenye yokudla okunomsoco nokunempilo.

Ungayisebenzisa kanjani

Amabele angadliwa kumasaladi, njengokuhambisana nawo, ephalishini noma afakwe kumajusi noma njenge-dessert.

Lokhu okusanhlamvu kuthatha indawo enkulu yelayisi futhi kulokhu, kufanele uyipheke. Ukupheka amabele, kufanele uqale ugeze kahle okusanhlamvu bese ulahla lokho okonakele. Bese, upheka izingxenye ezintathu zamanzi engxenyeni ngayinye yamabele cishe imizuzu engama-30, kuze kube yilapho wonke amanzi emunca. Bese, cisha umlilo bese ushiya amabele embozwe imizuzu eyi-10.

Uma ubhontshisi ucwilisiwe ngaphambi kokuba uphekwe, isikhathi sokupheka sikhula kusuka kumizuzu engama-30 kuye kwayi-10.

Izindlela zokupheka ezinempilo ezinamabele

Ezinye izindlela zokupheka amabele ziyashesha, kulula ukuzilungiselela futhi zinomsoco:

Ijusi lebele

Izithako

• Isipuni esingu-1 samabele;
• I-apula eli-1;
• 1 ucezu lwethanga eliphekiwe;
• 1 ijusi kalamula;
• Ingxenye yengilazi yamanzi.

Imodi yokulungiselela

Shaya zonke izithako ku-blender. Hlunga, thambisa ukunambitha bese uphuza.

Ukulahla amabele

Izithako

• 1 inkomishi yamabele angenalutho;
• 1 anyanisi oqoshiwe;
• Ingxenye yenkomishi yesanqante egayiwe;
• Ingxenye yenkomishi yesilimo esidliwayo esinamagatsha anamanzi agayiwe;
• 1 ithisipuni kasawoti;
• 2 kuya ku-3 izinkomishi zamanzi;
• 1/2 isipuni samafutha yemifino.

Imodi yokulungiselela

Cwilisa amabele emanzini amahora amabili. Ngemuva kwalesosikhathi, faka uwoyela wemifino, u-anyanisi, isanqante, isilimo esidliwayo esinamagatsha anamanzi kanye nosawoti epanini bese usonga kuze kube yilapho u-anyanisi esobala. Faka amabele bese ufaka kancane uhhafu wenkomishi yamanzi, uvuselele kahle ingxube. Phinda lesi sinyathelo kuze kube yilapho amabele ephekwe ngokuphelele futhi ingxube inokuvumelana okuluhlaza okotshani. Beka ingxube ngoqwembe ukuze uphole futhi uqine. Ungavuleki bese ubumba amakhukhi ngesandla noma ngesikhunta. Bhaka amakhukhi kuhhavini aze akhe isigaxa segolide. Khonza ngokulandelayo.

Amabele amnandi

Izithako

• 1 inkomishi yetiye yamabele eshelled;
• 2 izinkomishi zetiye lobisi;
• 1 inkomishi yetiye lamanzi;
• Ikhasi eli-1 kalamula;
• Induku yesinamoni e-1;
• 2 wezipuni ushukela;
• Isinamoni powder.

Imodi yokulungiselela

Epanini, bilisa ubisi, amanzi, induku yesinamoni nekhasi kalamula. Faka amabele noshukela, uhlanganise nokushisa okuphansi, kuze kuphekwe amabele bese ingxube iba nokubukeka okukhilimu. Susa induku yesinamoni nekhasi kalamula. Beka inhlanganisela ngoqwembe noma usabalalise ngezinkomishi zikadizethi. Fafaza isinamoni powder ngaphezulu bese ukhonza.