Millets: Hom, Cov Kev Pab Kho Mob Thiab Txoj Kev Noj

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Millets yog cov zaub mov ua kom nquag plias hauv cov Poaceae tsev neeg. Nws yog ib qho ntawm cov khoom noj ua ntej tshaj plaws thiab tau loj hlob thiab tau siv thoob plaws hauv cov tebchaws Esxias yav Qab Teb thiab Africa rau ntau txhiab xyoo.

Millet yog ib qho me me, puag ncig cov noob nplej dav dav hauv Is Nrias teb thiab Nigeria. Cov xim, tsos thiab hom millets sib txawv raws ntau yam ntawm cov millet. Millet yog cov khoom noj khoom noj muaj txiaj ntsig tseem ceeb vim nws cov khoom tsim tau thiab lub caij cog qoob loo hauv qab qhuav, muaj huab cua sov [1] Cov.

Duab refresh: smartfood.org

Hlaws millet yog ib qho ntawm cov neeg siv kab noj thawm plab hauv Is Nrias teb thiab thaj chaw hauv Africa [1] Cov. Txhua hom millets tsis muaj gluten thiab thau cov vitamins thiab zaub mov tseem ceeb uas pab txhawb rau ntau cov txiaj ntsig kev noj qab haus huv ntawm cov noob nplej no [ob] Cov.

yoga asanas thiab lawv cov txiaj ntsig nrog cov duab

Cov Hom Ntawm Millets

Millets tau muab faib ua cov millets loj thiab me millets cov millets loj yog cov uas tau kheev noj [3] Cov.

Loj millets

yuav ua li cas tshem tawm pob txuv tsaus nti

• Hlaws millet
• Foxtail millet
• Proso folks lossis dawb folks
• Ntiv tes lossis ragi millet

Muaj hnub nyoog qis dua

• Barnyard folks
• Kodo folks
• Me millet
• Guinea folks
• Browntop folks
• Teff millet
• Sorghum folks
• Fonio millet
• Txoj hauj lwm kua muag poob

Tus Nqi Noj Khoom Haus Ntawm Mill

100 g ntawm millets nyoos muaj 8.67 g dej, 378 kcal zog thiab lawv kuj muaj:

• 11.02 g protein
• 4.22 g rog
• 72,85 g carbohydrate
• 8,5 g fiber
• 8 mg calcium
• 3.01 mg hlau
• 114 mg magnesium
• 285 mg phosphorus
• 195 mg poov tshuaj
• 5 mg sodium
• 1.68 mg zinc
• 0.75 mg tooj liab
• 1.632 mg manganese
• 2.7 mcg selenium
• 0.421 mg thiamine
• 0.29 mg riboflavin
• 4.72 mg niacin
• 0.848 mg pantothenic acid
• 0.384 mg vitamin B6
• 85 mcg folate
• 0.05 mg vitamin E
• 0.9 mcg vitamin K

Cov txiaj ntsig kev noj qab haus huv ntawm Millets

1. Txhim kho lub plawv mob

Millets yog cov muaj fiber ntau uas tau ua lub luag haujlwm tseem ceeb hauv kev txo qis roj LDL (cov roj) thiab txo cov roj HDL (zoo). Ib qho kev tshawb fawb tsiaj pom tias foxtail millet thiab proso millet tuaj yeem tiv thaiv kev mob plawv los ntawm kev poob qis qis triglyceride [4] Cov.

txoj kev kom tsis txhob plaub hau poob tam sim ntawd

Txuas ntxiv, millets kuj yog ib qho zoo ntawm cov magnesium, cov zaub mov tseem ceeb uas pab txo qis kev pheej hmoo ntawm lub plawv. Tsis tas li, cov poov tshuaj tam sim no hauv millets tswj cov ntshav siab los ntawm kev ua raws li vasodilator thiab pab txo kev pheej hmoo mob plawv [5] Cov.

2. Tswj theem ntshav qab zib kom tsawg

Millets suav tias yog cov khoom noj muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib vim tias lawv muaj fiber ntau thiab tsis muaj tshuaj muaj ntau cov polysaccharides, uas paub tias yuav pab tswj cov ntshav qab zib kom ntau. Lub cereal tseem qis rau glycemic index (GI), uas txhais tau tias nws tsis ua kom muaj ntshav ntau ntxiv hauv cov ntshav qab zib [6] [7] Cov.

Kev tshawb fawb luam tawm hauv Lub Indian Journal ntawm Kev Tshawb Fawb Txog Kev Kho Mob pom tias cov neeg mob ntshav qab zib hom 2 uas hloov cov mov ua tshais raws pluas mov nrog rau mov kooj me me uas tau noj ntawm lawv cov ntshav qab zib kom qis [8] Cov.

Lwm txoj kev tshawb nrhiav tau taw qhia tias cov neeg uas muaj kev tiv thaiv tsis muaj qabzib (IGT) uas tau muab 50 g ntawm foxtail millet ib hnub pom tias muaj kev txhim kho tseem ceeb hauv cov piam thaj hauv ntshav [9] Cov.

cov lus qhia zoo tshaj plaws rau cov plaub hau loj hlob

3. Txhawb lub plab zom mov

Cov ntsiab lus fiber ntau hauv cov roj zeb muaj lub zog ua kom tswj tau lub plab thiab txo plab hnyuv tsis zoo xws li cem quav, roj, tsam plab thiab mob plab. Nws tseem yuav pab txo tau qhov muaj feem ua rau mob plab zom mov zoo li lub plab zom mov [10] Cov. Millets kuj tseem nplua nuj nyob hauv prebiotics thiab probiotics uas yog lub luag haujlwm tseem ceeb hauv kev nce cov kab mob zoo hauv lub plab [kaum ib] Cov.

4. Tswj kab mob celiac

Raws li millets yog cov nplej gluten tsis pub dawb lis, nws ua rau kev xaiv zoo rau cov neeg raug mob ntawm tus kab mob celiac thiab cov uas nkag siab rau gluten. [12] Cov.

5. muaj antioxidant zog

Cov tshuaj tiv thaiv polyphenol muaj nyob rau hauv cov millets pab nyob rau hauv neutralizing radicals dawb, uas txuas nrog rau cov kab mob ntev thiab kev laus. Cov tshuaj tua kab mob kuj pab ua rau detoxification los ntawm kev tshem tawm cov co toxins tawm hauv lub cev, yog li txhim kho kev noj qab haus huv tag nrho thiab txo cov kev pheej hmoo ntawm cov kab mob mus ntev [13] Cov.

daim ntawv qhia kev noj zaub mov zoo rau tsev kawm ntawv qhov project

6. Qhov qis qis dua

Millets yog cov nplua nuj los ntawm ferulic acid, uas muaj cov tshuaj tiv thaiv muaj zog thiab los tiv thaiv kev coj ua. Nws pab tiv thaiv kev puas tsuaj ntawm daim ntaub thiab txhawb kev kho qhov txhab. Ib txoj kev tshawb nrhiav xyoo 2004 qhia tau hais tias cov tshuaj tiv thaiv kab mob ua rau cov ntiv tes xoo ua sai dua cov tawv nqaij ua kom cov txheej txheem zoo hauv cov nas ntshav [14] Cov.

7. Tswj mob qog noj ntshav

Millets muaj nplua nuj nyob hauv phenolic acids, tannins thiab phytates uas tuaj yeem pab tiv thaiv kev loj hlob ntawm cov qog hlwb [kaum tsib] Cov. Ib txoj kev tshawb nrhiav tau qhia tias ntiv tes ntiv tes xoo thiab pias pias muaj peev xwm tswj hwm kev mob qog ntshav vim tias muaj polyphenols thiab fiber ntau hauv lawv. [16] [17] Cov.

Sab Sij Huam Phim Nyuj Vais

Txawm hais tias millets muaj cov vitamins thiab cov zaub mov tseem ceeb, nws tseem muaj cov phenolic acids, tannins thiab phytates uas ua raws li cov tshuaj tua kab mob uas cuam tshuam rau lub cev kev nqus ntawm lwm cov as-ham xws li hlau, zinc thiab calcium [18] Cov.

Cov ntsiab lus antinutrient hauv millets tuaj yeem txo los ntawm soaking, txau thiab fermenting millets.

Yuav Ua Li Cas Noj Millets

Millets yuav tsum tau tsau kom pw ib hmos kom txo qis nws cov ntsiab lus antinutrient thiab tom qab ntawd nws yuav tsum siv rau hauv kev ua noj. Ntxiv dej rau hauv millets nyoos thiab coj nws mus rau ib lub rhaub thiab siv nws ua txhua yam tais diav.

Txoj Kev Mus Noj Cov Ntsej Muag

• Siv millet ua lwm txoj hauv kev rau mov hauv cov ntawv qhia ua hmoov nplej.
• Ntxiv millets rau hauv koj cov porridge noj tshais.
• Ntxiv millets rau koj cov zaub xam lav.
• Siv hmoov zeb hmoov rau cov khaub noom ci thiab cov ncuav.
• Koj tuaj yeem noj cov puffed millet los ua ib qho kev xaiv rau paj kws.
• Hloov millet rau couscous.

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