10 Surprising Khoom Noj Qab Haus Huv Yog Ragi (Ntiv Tes Millet)

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Txij li lub sijhawm puag thaum ub, ragi (ntiv tes millet) tau yog ib feem ntawm cov neeg Indian noj zaub mov, tshwj xeeb tshaj yog nyob rau yav qab teb Karnataka qhov twg nws tau noj ua zaub mov qab. Hauv tsab xov xwm no, peb yuav sau txog cov txiaj ntsig kev noj qab haus huv ntawm ragi.

Cov hmoov nplej no yog hu los ntawm ntau lub npe xws li ragi hauv Telugu, Kannada thiab Hindi, Kodra hauv Himachal Pradesh, Mandia hauv Oriya, thiab Nachni hauv Marathi.

Muaj ntau ntau yam ntawm ragi xws li los ntawm daj, dawb, liab, xim av, ziab thiab xim xim. Ragi yog siv los ua roti, dosa, puddings, idli, thiab raggi mudde (pob), thiab lwm yam.

Nws muaj cov txiaj ntsig zoo xws li antidiarrheal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial thiab antioxidant zog.

Tus nqi noj haus ntawm Ragi (ntiv tes Ntiav)

100 grams ntawm ragi muaj ^[1] :

• 19.1 grams tag nrho cov zaub mov fiber ntau
• 102 milligrams tag nrho phenol
• 72,6 grams carbohydrates
• 344 milligrams calcium
• 283 milligrams phosphorous
• 3.9 milligrams hlau
• 137 milligrams magnesium
• 11 milligrams sodium
• 408 milligrams poov tshuaj
• 0.47 milligrams tooj liab
• 5.49 milligrams manganese
• 2.3 milligrams zinc
• 0.42 milligrams thiamine
• 0.19 milligrams riboflavin
• 1.1 milligram niacin

Kev Pabcuam Kev Noj Qab Haus Huv Ntawm Ragi (Ntiv Tes Millet)

1. Ua kom cov pob txha muaj zog

Thaum piv rau lwm cov hmoov nplej millet, ragi tau suav hais tias yog ib qho zoo tshaj plaws tsis muaj mis mos ntawm calcium uas 344 mg ntawm cov ntxhia hauv 100 grams ntawm ragi ^[ob] Cov. Cov tshuaj calcium yog qhov tseem ceeb ntxhia tsim nyog txhawm rau ua kom koj cov pob txha thiab cov hniav noj qab haus huv thiab muaj zog, yog li tiv thaiv qhov pib ntawm txha pob txha hauv cov laus. Cov ntsiab lus calcium yog ib qho ntawm cov laj thawj vim li cas cov me nyuam pheej loj noj cov txiv ncuav pias noj.

2. Tswj ntshav qab zib

Lub millet ua ke ntawm cov noob tsho tiv no (testa) tau ntim puv ntawm polyphenols thiab kev noj haus fiber ^[3] Cov. Ragi paub txog kev kho mob ntshav qab zib mellitus, mob ntev ntev hauv lub cev ua rau lub cev muaj teeb meem tshwm sim los ntawm hyperglycemia, los ntawm cov tshuaj insulin tsis txaus. Ua cov zaub mov glycemic index tsawg, nws yuav pab ua kom koj cov ntshav qab zib cov ntshav nyob ruaj khov. Yog li, cov neeg mob ntshav qab zib uas koom nrog ragi rau hauv lawv cov zaub mov noj txhua hnub muaj qhov tsis muaj glycemic teb.

3. Tiv thaiv kev rog

Cov khoom noj muaj fiber ntau hauv ragi tiv thaiv koj los ntawm kev ua haujlwm thiab ua kom koj lub plab tag mus ib ntus ntev dua. Nws kuj tseem muaj cov amino acid tryptophan uas ua hauj lwm raws li lub plab zom mov thiab muaj txiaj ntsig zoo hauv kev poob ceeb thawj. Yog li, hloov pauv cov nplej thiab txhuv rau ragi tiv thaiv kev rog ^[4] Cov.

4. Boosts lub plawv huv

Ragi hmoov muaj ib cov txiaj ntsig zoo ntawm magnesium thiab potassium. Magnesium yuav pab tswj kom lub plawv dhia thiab lub plawv tsis ua hauj lwm zoo ^[5] yog li, cov kab mob potassium nyob rau hauv kev ua haujlwm kom zoo ntawm lub plawv nqaij thiab txo qis kev pheej hmoo ntawm atherosclerosis ^[6] Cov. Ntawm qhov tod tes, cov ntsiab lus fiber ntau thiab cov amino acid threonine tiv thaiv kev txuam nrog cov rog hauv lub siab thiab txo cov roj cholesterol hauv lub cev tag nrho.

5. Muab lub zog

Raws li ragi muaj cov txiaj ntsig zoo ntawm carbohydrates, protein thiab cov rog rog tsis txaus, nws yuav pab roj rau koj lub cev thiab lub hlwb ^[7] Cov. Ragi tuaj yeem noj ua zaub mov noj ua ntej / tom qab ua haujlwm lossis yog tias koj tau ntsib kev qaug zog, lub tais ragi yuav rov kho koj lub zog ntau ntau tam sim ntawd. Nws tseem txhim kho koj txoj kev ua kis las ncaws pob pab koj txhim kho koj qib siab.

Ragi kuj tseem paub los pab lub cev so kom txaus vim cov lus qhia tryptophan yog li txo qis kev ntxhov siab, mob taub hau, thiab kev ntxhov siab.

6. Tiv thaiv kab mob kev nkeeg

Cov tshuaj tiv thaiv polyphenol nyob rau hauv ragi pab hauv kev tawm tsam lub cev tiv thaiv cov kab mob thiab kab mob sib kis ^[8] Cov. Cov tshuaj tua kab mob tiv thaiv ua kom lub hlwb noj qab haus huv los ntawm oxidative puas tsuaj los ntawm cov dawb radicals. Cov dawb radicals paub kom ua thiab hloov lipids, protein thiab DNA muab ntau rau cov kab mob suav nrog mob cancer, kab mob plawv, thiab lwm yam.

7. Rho kev tiv thaiv ntshav liab

Ragi, yog ib qho zoo kawg nkaus ntawm cov hlau, yog suav hais tias yog ib qho khoom noj zoo rau cov neeg mob tsis zoo thiab cov neeg muaj ntshav tsawg tsis txaus. Hemoglobin yog cov protein nyob hauv cov ntshav liab uas yog lub luag haujlwm rau nqa oxygen hauv thoob lub cev. Ntxiv rau, cov hmoov nplej no yog qhov zoo ntawm thiamine uas ua rau kom muaj cov qe ntshav liab ntau ntau.

8. Zoo rau kev ua niam tsev mis

Cov leej niam uas pub mis niam, uas haus ragi uas yog ib feem ntawm kev noj zaub mov kom niaj hnub, yuav muaj ntau dua kev pub niam mis. Nws ua txhim kho cov mis nyuj tau vim tias muaj cov amino acid, calcium thiab hlau uas kuj muaj txiaj ntsig zoo rau tus menyuam.

9. Txhim kho kev zom zaub mov

Kev noj haus fiber ntau cov ntsiab lus hauv ragi pab hauv kev zom zaub mov kom zoo. Nws pab rau cov khoom noj kis tau yooj yim los ntawm txoj hnyuv, ua kom cov zaub mov zom tau yooj yim. Fiber ntau pab nyob rau hauv lub plab qhov quav thiab tiv thaiv cem quav los yog tso quav tsis haum ^[9] Cov.

10. ncua kev laus

Lub millet ragi ua haujlwm xav tau zoo rau daim tawv nqaij los ntawm kev pab koj tuav cov tawv nqaij hluas, ua tsaug rau cov amino acids zoo li methionine thiab lysine uas ua rau cov tawv nqaij tsis tshua muaj teeb meem rau pob thiab tsis txhob sagging ntawm daim tawv nqaij. Kev noj zaub mov ragi txhua hnub yuav ua rau lub ntsej muag laus thaum ntxov.

Txoj kev rau suav Ragi Hauv Koj Cov Khoom Noj

• Rau pluas tshais, koj tuaj yeem muaj ragi porridge uas yog suav hais tias yog ib qho ntawm cov zaub mov zoo tshaj plaws rau kev poob phaus.

• Ragi hmoov nplej tau siv los ua ragi mudde (pob) uas noj nrog sambhar lossis curry Cov.

• Koj tuaj yeem muaj ragi nyob rau hauv daim ntawv ntawm idli, lub log , kev txhaum thiab pakoda zoo li.

• Yog tias koj muaj hniav qab zib, koj tuaj yeem npaj ragi ladoo, ragi halwa thiab ragi rawg.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016) .Txoj kev kho ntiv tes (Eleusine coracana (L.) Gaertn): Lub tsev muaj zog ntawm kev noj qab haus huv tau txais txiaj ntsig zoo. Khoom Noj Khoom Haus Khoom Noj thiab Kev Noj Qab Haus Huv Tib Neeg, 5 (3), 149–155.
2. [ob]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Kev Sib Koom Tes Lub Cev ntiv tes Mus Tshav Pob Txheem calcium uas tsis muaj peev xwm nyob hauv tib neeg: kev sib tw thiab kev kwv yees.Frontiers rau tsob nroj Science, 8, 1311
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Cov txiaj ntsig kev noj qab haus huv ntawm cov ntiv tes millet (Eleusine coracana L.) polyphenols thiab kev noj haus fiber ntau: kev tshuaj xyuas.Hauv ntu ntawm Science Science thiab Technology, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav , R. (2016). Tus nqi Nutraceutical ntawm Ntiv Tes Millet [Eleusine coracana (L.) Gaertn.], Thiab Lawv Txhim Kho Siv Siv Cov Kev Pom Zoo Ua Ntej.Frontiers Hauv Kev Tshawb Fawb Cog, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magrogen thiab kab mob plawv. Kev nce qib hauv Kab Mob Hlwb Mob Ntev, 25 (3), 251–260.
6. [6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Atherosclerotic cov roj cholesterol ester deposition yog txo qis nrog kev noj qab haus huv ntau ntxiv.Poj niam cov ntshav siab. Ntxiv: cov phau ntawv ceev xwm txheej ntawm International Society ntawm Kev Ntshav, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017) .Amino Acids thiab Energy Metabolism. Lub Zog Kom Txhawb Zog rau Kev Ua Haujlwm Tib Neeg Txoj Haujlwm thiab Kev Ua Haujlwm, 339–349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Kev soj ntsuam lub zog antioxidant ntawm dawb thiab ua tiav phenolic acids los ntawm ib txwm thiab malted ntiv tes millet (Ragi, Eleusine coracana Indaf-15) .Txoj kev ua liaj ua teb thiab Khoom Noj Khoom Noj, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Qhov cuam tshuam ntawm kev noj haus fiber ntau thiab nws cov khoom siv ntawm kev ua kom lub cev metabolism. Cov tub rog, 2 (12), 1266-89.

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