Ayini amabele? Nutrition, Izinzuzo, nokuningi
-Delile
- Izimfanelo nezinhlobo zamabele
- Iphrofayili yokudla okunempilo
- Izinzuzo zamabele
- Ucebile ngama-antioxidants
- Kungasiza ukulawula amazinga kashukela egazini
- Kungasiza ukwehlisa i-cholesterol
- Ilingana ukudla okungenayo i-gluten
- Amashansi angaba khona
- Ungalungisa kanjani udle amabele
- Okubalulekile
Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.
Amabele ayishukela okusanhlamvu okungokukaJehova I-Poaceae umndeni, owaziwa kakhulu njengomndeni wotshani (1).
Kudliwa kakhulu emazweni asathuthuka kulo lonke elase-Afrika nase-Asia. Yize ibukeka njengembewu, iphrofayli yokudla okunomsoco ifana naleyo yamabele nokunye okusanhlamvu ().
Millet ithole ukuthandwa eNtshonalanga ngoba ayinayo i-gluten futhi inamaprotheni aphezulu, i-fiber, kanye nokuqukethwe kwe-antioxidant ().
Lo mbhalo ubuyekeza konke odinga ukukwazi ngamabele, kufaka phakathi izakhamzimba zawo, izinzuzo, nokwehla kwawo.
Izimfanelo nezinhlobo zamabele
Amabele ayisithombo esincane, esiyindilinga esiphelele esitshalwe eNdiya, eNigeria, nakwamanye amazwe ase-Asia nawase-Afrika. Kubhekwa njengenhlamvu yasendulo, isetshenziselwa ukusetshenziswa kwabantu nemfuyo kanye nokudla kwezinyoni (4,).
Inezinzuzo eziningi kunezinye izitshalo, kufaka phakathi isomiso nokumelana nezinambuzane. Iyakwazi nokuphila ezindaweni ezinzima kanye nenhlabathi engavundile kangako. Lezi zinzuzo zisuselwa ekwakhiweni kofuzo nokwakheka komzimba - ngokwesibonelo, ubukhulu bayo obuncane nobulukhuni (4,,).
Yize zonke izinhlobo zamabele zingaphansi kwe- I-Poaceae emndenini, ziyehluka ngombala, ukubukeka nezinhlobo zazo.
Lesi sitshalo siphinde sehlukaniswe izigaba ezimbili - amabele amakhulu namancane, kuthi amabele amakhulu kube yizinhlobo ezithandwa kakhulu noma ezivame ukutshalwa (4).
Amabele amakhulu ahlanganisa:
- iparele
- umabhebhana
- proso (noma mhlophe)
- umunwe (noma i-ragi)
Amabele amancane ahlanganisa:
- UKodo
- isibaya
- okuncane
- IGuinea
- browntop
- fonio
- i-adlay (noma izinyembezi zikaJobe)
IPearl millet iyinhlobo ekhiqizwa kakhulu kunazo zonke ehloselwe ukusetshenziswa ngabantu. Noma kunjalo, zonke izinhlobo zaziwa ngenani lazo eliphezulu lokudla okunempilo kanye nezinzuzo zezempilo.
Isifinyezo
Amabele amabele okusanhlamvu okuncane okungokomndeni wotshani. Ukuqina ezindaweni ezinzima, kuvame ukutshalwa emazweni ase-Asia nase-Afrika.
Iphrofayili yokudla okunempilo
Njengamabele amaningi, i-millet iyinhlamvu yesitashi - okusho ukuthi icebile kuma-carbs. Ngokuphawulekayo, ibuye ipake amavithamini namaminerali amaningana (4).
Inkomishi eyodwa (174 amagremu) yamaphakethe wamabele aphekiwe ():
- Amakholori: 207
- AmaCarbs: 41 amagremu
- Umucu: 2.2 amagremu
- Amaprotheni: 6 amagremu
- Amafutha: 1.7 amagremu
- I-Phosphorus: 25% we-Daily Value (DV)
- Magnesium: U-19% we-DV
- Umlingiswa: U-8% we-DV
- Insimbi: U-6% we-DV
Amabele anikela ngama-amino acid abaluleke kakhulu kunamanye okusanhlamvu okuningi. Lezi zinhlanganisela ziyizakhi zokwakha amaprotheni (4,,).
Ngaphezu kwalokho, unyaluthi womunwe uqhosha ngokuqukethwe okuphezulu kakhulu kwe-calcium kuzo zonke izinhlamvu zokusanhlamvu, ukuhlinzeka ngo-13% we-DV ngekomishi eliphekiwe elilodwa (100 amagremu) (4,,).
I-calcium iyadingeka ukuqinisekisa impilo yethambo, umthambo wegazi nokuphambana kwemisipha, nokusebenza kahle kwezinzwa ().
IsifinyezoImillet iyinhlamvu yesitashi, ecebile ngamaprotheni. Inikeza i-phosphorus ne-magnesium eningi - futhi umuthi wamabele upakisha i-calcium eningi kunanoma iyiphi enye inhlamvu.
Izinzuzo zamabele
Millet icebile emanutrients kanye netinhlanganisela tetitjalo. Ngakho-ke, ingahlinzeka ngezinzuzo eziningi zezempilo.
Ucebile ngama-antioxidants
Millet icebile kumakhemikhali e-phenolic, ikakhulukazi i-asidi ye-ferulic kanye ne-catechins. Lawa ma-molecule asebenza njengama-antioxidants ukuvikela umzimba wakho ekucindezelekeni okuyingozi kwe-oxidative (,,,,).
Ukufundwa kwamagundane kuxhumanisa i-ferulic acid nokuphulukiswa kwesilonda esisheshayo, ukuvikelwa kwesikhumba, nezakhiwo ezilwa nokuvuvukala (,).
Khonamanjalo, amakatekini abopha izinsimbi ezisindayo egazini lakho ukuvimbela ubuthi bensimbi (,).
Ngenkathi zonke izinhlobo zamabele zinama-antioxidants, lawo anombala omnyama - njengomunwe, i-proso, ne-milt foxtail - anokuningi ngaphezu kozakwabo abamhlophe noma abaphuzi ().
Kungasiza ukulawula amazinga kashukela egazini
Imillet icebile nge-fiber ne-non-starchy polysaccharides, izinhlobo ezimbili zama-carbs angadleki asiza ukulawula amazinga kashukela egazini (,).
Lokhu okusanhlamvu futhi kunenkomba ephansi ye-glycemic (GI), okusho ukuthi akunakwenzeka ukuthi kukhuphuke amazinga kashukela egazini lakho (,).
Ngakho-ke, amabele abhekwa njengokusanhlamvu okulungele abantu abanesifo sikashukela.
Isibonelo, ucwaningo olwenziwe kubantu abayi-105 abanesifo sikashukela sohlobo lwe-2 lunqume ukuthi ukufaka esikhundleni sokudla kwasekuseni okwenziwe ngelayisi nge-millet-based eyodwa kwehlise amazinga kashukela ngemuva kokudla ().
Ucwaningo lwamaviki ayi-12 kubantu abangama-64 abane-prediabetes lunikeze imiphumela efanayo. Ngemuva kokudla inkomishi engu-1/3 (amagremu angama-50) we-milt foililtil ngelilanga, bathola ukuncipha okuncane emazingeni kashukela wokuzila ukudla nangemuva kokudla, kanye nokwehla kokumelana ne-insulin ().
Ukumelana ne-insulin kuyimpawu yohlobo lwesibili sikashukela. Kwenzeka lapho umzimba wakho uyeka ukuphendula i-hormone insulin, esiza ukulawula ushukela wegazi ().
Ngaphezu kwalokho, ocwaningweni lwamasonto ayisithupha kumagundane anesifo sikashukela, ukudla okuqukethe amabele omunwe angama-20% kwaholela ekwehliseni amazinga kashukela egazini nokwehla kwamazinga e-triglyceride nele-cholesterol ().
Kungasiza ukwehlisa i-cholesterol
Amabele aqukethe i-fiber encibilikayo, ekhiqiza into ebonakalayo emzimbeni wakho. Ngokulandelayo, lokhu kubamba amafutha kusize ekwehliseni amazinga e-cholesterol ().
Ucwaningo olulodwa kumagundane angama-24 lathola ukuthi labo abondliwe i-foxtail ne-proso millet behle kakhulu kakhulu emazingeni e-triglyceride, uma kuqhathaniswa neqembu elilawulayo ().
Ngokwengeziwe, amaprotheni amabele angasiza ekunciphiseni i-cholesterol.
Ucwaningo kumagundane ane-type 2 yesifo sikashukela lwabondla ngokudla okunamafutha amaningi nge-millet protein concentrate. Lokhu kuholele ekwehleni kwamazinga e-triglyceride kanye nokwanda okukhulu kwe-adiponectin ne-HDL (okuhle) amazinga e-cholesterol, uma kuqhathaniswa neqembu elilawulayo ().
I-Adiponectin iyi-hormone enomphumela wokulwa nokuvuvukala osekela impilo yenhliziyo futhi ivuselele i-fatty acid oxidation. Amazinga ayo ngokuvamile aphansi kubantu abanokukhuluphala futhi bathayipha uhlobo lwesifo sikashukela esingu-2 (,).
Ilingana ukudla okungenayo i-gluten
Amabele awuhlamvu olungenayo i-gluten, okwenza kube inketho kubantu abanesifo se-celiac noma labo abalandela ukudla okungenayo i-gluten (,,).
I-Gluten yiprotheni eyenzeka ngokwemvelo ezinhlamvini ezinjengokolweni, ibhali, ne-rye. Abantu abanesifo se-celiac noma ukungabekezelelani kwe-gluten kufanele basigweme ngoba sibangela izimpawu eziyingozi zokugaya ukudla, njengohudo kanye ne-malabsorption yezakhi ().
Lapho uthenga amabele, kusamele ufune ilebula eliqinisekisa ukuthi alina-gluten ukuqinisekisa ukuthi alingcoliswanga izithako eziqukethe i-gluten.
IsifinyezoAmabele ayisinhlamvu esine-gluten esinothe ngama-antioxidants, i-fiber encibilikayo, namaprotheni. Ikakhulu, kungehlisa amazinga we-cholesterol neshukela egazini.
Amashansi angaba khona
Ngaphandle kwezinzuzo eziningi zezempilo zamabele, futhi iqukethe izithako zokudla - amakhemikhali avimba noma anciphise ukumuncwa komzimba wakho kwezinye izakhamzimba futhi kungaholela ekushodeni ().
Enye yalezi zinhlanganisela - i-phytic acid - iphazamisa i-potassium, i-calcium, i-iron, i-zinc, ne-magnesium. Kodwa-ke, umuntu onokudla okunomsoco akunakwenzeka ukuthi abe nemiphumela emibi.
Amanye ama-antinutrients abizwa nge-goitrogenic polyphenols angaphazamisa ukusebenza kwe-thyroid, kubangele i-goiter - ukukhuliswa kwendlala yakho yegilo okuholela ekuvuvukeni kwentamo.
Noma kunjalo, lo mphumela uhlotshaniswa kuphela nokudla ngokweqile kwe-polyphenol.
Isibonelo, olunye ucwaningo luthole ukuthi i-goiter yande kakhulu lapho i-millet ihlinzeka ngama-74% ama-calories womuntu nsuku zonke, uma kuqhathaniswa nama-37% kuphela we-calories yawo yansuku zonke (,).
Ngaphezu kwalokho, unganciphisa okuqukethwe okungenamsoco kwamabele ngokukufaka ngobusuku obubodwa ekamelweni lokushisa, bese uwakhipha futhi uwahlanze ngaphambi kokupheka (4).
Futhi, ukuhluma kunciphisa okuqukethwe okungenamsoco. Izitolo ezithile zokudla ezempilo zithengisa amabele amila, noma ngabe ungazihlwanyela wedwa. Ukuze wenze kanjalo, faka amabele afakwe embizeni yengilazi bese uwamboza ngendwangu evikeleke ngebhande lenjoloba.
Jikisa imbiza ubheke phansi, uhlambulule futhi ukhiphe unyaluthi njalo emahoreni angu-8 kuya ku-12. Uzobona amahlumela amancane aqala ukwakhiwa ngemuva kwezinsuku ezi-2-3. Khama amahlumela bese uwajabulela khona manjalo.
IsifinyezoOkungadli imithambo ku-millet kuvimbela ukumuncwa komzimba wakho ngamaminerali athile, yize lokhu kungeke kukuthinte uma usebenzisa ukudla okunomsoco. Ukucwilisa nokuhluma kunganciphisa amazinga okusanhlamvu okunambitheka kwalokhu okusanhlamvu.
Ungalungisa kanjani udle amabele
Millet iyisithako esinemisebenzi ehlukahlukene esenza ilayisi esikhundleni esihle uma siphekwe siphelele.
Ukuyilungisa, vele ufake izinkomishi ezi-2 (480 mL) zamanzi noma umhluzi ngenkomishi eyodwa (174 amagremu) webele elingavuthiwe. Letha kumathumba, bese uyibilisa imizuzu engama-20.
Khumbula ukuyifaka ngobusuku obubodwa ngaphambi kokupheka ukwehlisa okuqukethwe kwayo okungenamsoco. Ungayigcoba epanini ngaphambi kokupheka ukuze uthuthukise ukunambitheka kwayo kwe-nutty.
Amabele abuye athengiswe njengofulawa.
Eqinisweni, ucwaningo lukhombisa ukuthi ukwenza izimpahla ezibhakiwe ngofulawa wamabele kukhulisa kakhulu iphrofayili yazo yokudla okunempilo ngokwandisa okuqukethwe kwazo okuyi-antioxidant ().
Ngokwengeziwe, lokhu okusanhlamvu kusetshenzelwa ukwenza ukudla okulula, ipasta, neziphuzo ze-nondairy probiotic. Eqinisweni, unyaluthi obilisiwe usebenza njenge-probiotic yemvelo ngokunikela ngama-microorganisms aphilayo azuzisa impilo yakho (4,,).
Ungajabulela amabele njengephalishi lasekuseni, isitsha esiseceleni, isengezo sesaladi, noma ikhukhi noma isithako sekhekhe.
Thenga ufulawa wamabele noma wamabele online.
IsifinyezoAmabele awatholakali kuphela njengokusanhlamvu okuphelele kepha futhi nofulawa. Ungayisebenzisa ezinhlotsheni ezahlukahlukene, kufaka phakathi iphalishi, isaladi namakhukhi.
Okubalulekile
Imillet uhlamvu oluphelele olugcwele amaprotheni, ama-antioxidants, nezakhamzimba.
Kungaba nezinzuzo eziningi zezempilo, njengokusiza ukwehlisa ushukela wegazi kanye namazinga e-cholesterol. Futhi, ayinayo i-gluten, okwenza kube inketho enhle kakhulu kubantu abanesifo se-celiac noma abalandela ukudla okungenayo i-gluten.
Ukunambitheka kwayo kwe-nutty nokuguquguquka kukwenza kukufanele ukuzama.