Melemo e 10 e makatsang ea bophelo ba Ragi (Moriana oa Monoana)

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Ho tloha mehleng ea khale, ragi (nyalothe ea menoana) esale e le karolo ea lijo tse tloaelehileng tsa India, haholo-holo Karnataka e ka Boroa moo e jeoang e le lijo tse hahang. Sehloohong sena, re tla ngola ka melemo ea bophelo ba ragi.

Semela sena sa nyalothe se bitsoa ka mabitso a fapaneng a kang ragi ka Seturk, Kannada le Sehindi, Kodra ho Himachal Pradesh, Mandia ho la Oriya le Nachni ka Semarathi.

Ho na le mefuta e fapaneng ea ragi e tsoang 'mala o mosehla, o mosoeu, o mofubelu, o sootho, o mosootho le oa bopherese. Ragi e sebelisetsoa ho etsa roti, dosa, puddings, idli le raggi mudde (libolo), jj.

E na le thepa ea bohlokoa e kang antidiarrhaal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial le antioxidant.

Boleng ba phepo ea Ragi (Moriana oa Monoana)

Ligrama tsa 100 tsa ragi li na le ^[1] :

• 19.1 dikgerama kakaretso ea fiber
• Li-milligrams tse 102 tsa phenol
• 72.6 dikgerama lik'habohaedreite
• 344 milligrams calcium
• Limiligrama tse 283 tsa phosphorus
• 3.9 milligrams tšepe
• 137 milligrams magnesium
• Limiligrama tse 11 tsa sodium
• Potasiamo ea limiligrama tse 408
• 0,47 milligrams koporo
• Manganese a limilimithara tse 5.49
• Zinki ea limiligrama tse 2.3
• Li-milligram tsa 0.42 tsa thiamine
• Limiligrama tse 0,9 riboflavin
• 1,1 milligram niacin

Melemo ea bophelo bo botle ba Ragi (Millet Millet)

1. E matlafatsa masapo

Ha e bapisoa le lijo-thollo tse ling tsa nyalothe, ragi e nkuoa e le e 'ngoe ea mehloli e metle ka ho fetisisa eo e seng ea lebese e nang le 344 mg ea diminerale ka ligrama tse 100 tsa ragi. ^[pedi] . Calcium ke diminerale ea bohlokoa e hlokahalang bakeng sa ho boloka masapo le meno a hao a phetse hantle hape a le matla, ka tsela eo ho thibela ho qala ha lefu la masapo ho batho ba baholo. Likahare tsa calcium ke le leng la mabaka a etsang hore bana ba ntseng ba hola ba fepeloe ka motoho oa ragi.

2. Ho laola lefu la tsoekere

Semela se entsoeng ka seaparo sa peo (testa) se tletse ka polyphenols le fiber ea phepo ^[3] . Ragi o tsejoa ka ho phekola lefu la tsoekere mellitus, lefu le sa foleng la ts'oaetso le khetholloang ke hyperglycemia, le bakoang ke ho boloka insulin e sa lekaneng. Ho ba lijo tse nang le glycemic e tlase, ho thusa ho boloka maemo a tsoekere ea mali a tsitsitse. Kahoo, bakuli ba lefu la tsoekere ba kenyang ragi lijong tsa bona tsa letsatsi le letsatsi ba na le karabelo e tlase ea glycemic.

3. Ho thibela botenya

Likahare tse phahameng tsa fiber tse ho ragi li u thibela ho ja ho feta tekano mme li boloka mpa e tletse nako e telele. E boetse e na le amino acid tryptophan e sebetsang e le khatello ea takatso ebile e sebetsa ho theoleng boima ba 'mele. Kahoo, kenya koro le raese bakeng sa ragi ho thibela botenya ^[4] .

4. Ho matlafatsa bophelo ba pelo

Phofo ea Ragi e na le magnesium e ngata le potasiamo. Magnesium e thusa ho boloka ho otla ha pelo le methapo e tloaelehileng ^[5] athe, lithuso tsa potasiamo tšebelisong e nepahetseng ea mesifa ea pelo le ho theola menyetla ea lefu la atherosclerosis ^[6] . Ka lehlakoreng le leng, fiber le amino acid threonine li thibela ho bokellana ha mafura sebeteng le ho theola k'holeseterole ka kakaretso 'meleng.

5. E fana ka matla

Kaha ragi e na le lik'habohaedreite tse ngata, liprotheine le mafura a sa khotsofalang, e tla thusa ho fepa 'mele le boko ^[7] . Ragi e ka jeoa e le lijo tsa pele ho poso kapa tsa ho ikoetlisa kapa haeba o kile oa ba le mokhathala, sekotlolo sa ragi se tla nyolla matla a hau hanghang. E boetse e ntlafatsa ts'ebetso ea hau ea liatleletiki ho u thusa ho aha mamello ea hau.

Ragi o tsejoa hape ho thusa 'mele ho phomola ka tlhaho ka lebaka la dikahare tsa tryptophan ka hona o fokotsa ho tšoenyeha, ho opeloa ke hlooho le khatello ea maikutlo.

6. Thibela mafu a sa foleng

Li-antioxidants tsa polyphenol ka ragi li thusa ho loants'a 'mele khahlanong le maloetse a sa foleng le tšoaetso ^[8] . Li-antioxidants li thibela lisele tse phetseng hantle hore li se ke tsa senyeha ka lebaka la li-radicals tsa mahala. Li-radicals tsena tsa mahala li tsejoa e le ho baka le ho fetola lipids, protheine le DNA tse hlahisang mafu a 'maloa ho kenyelletsa mofetše, lefu la pelo, jj.

7. Lintoa khaello ea mali

Ragi, e le mohloli o motle oa tšepe, o nkuoa e le sejo se setle bakeng sa bakuli ba haelloang ke mali le batho ba nang le maemo a tlase a hemoglobin. Hemoglobin ke protheine e teng lisele tse khubelu tsa mali tse ikarabellang bakeng sa ho tsamaisa oksijene 'meleng oohle. Ntle le moo, nyalothe ena ke mohloli o motle oa thiamine e eketsang tlhahiso ea lisele tse khubelu tsa mali.

8. E ntle bakeng sa bo-mme ba anyesang

Bo-'mè ba anyesang, ba jang ragi e le karolo ea lijo tsa bona tsa letsatsi le letsatsi, ba tla ba le tlhahiso e eketsehileng ea lebese la matsoele. E ntlafatsa tlhahiso ea lebese ka lebaka la boteng ba amino acid, calcium le iron tseo le tsona li leng molemo ho ngoana.

9. E ntlafatsa tšilo ea lijo

Lijo tse nang le fiber tse ragi li thusa ho cheka lijo hantle. E thusa ho feta ha lijo habonolo ka maleng, ho etsa hore ho be bonolo hore lijo li silehe. Faeba e boetse e thusa ho tsamaisa mantle a boreleli mme e thibela ho sokela kapa litulo tse sa tloaelehang ^[9] .

10. Ho lieha ho tsofala

Millet ragi e sebetsa ka mokhoa o makatsang letlalong ka ho u thusa ho boloka letlalo la bocha, ka lebaka la li-amino acid tse kang methionine le lysine tse etsang hore lisele tsa letlalo li se ke tsa hlaseloa habonolo ke makhopo le ho thibela ho thella ha letlalo. Ho ja ragi letsatsi le leng le le leng ho tla boloka botsofali pele ho nako.

Mekhoa ea ho kenyelletsa Ragi lijong tsa hau

• Bakeng sa lijo tsa hoseng, o ka ba le motoho oa ragi o nkoang e le e 'ngoe ea lipepe tse ntle ka ho fetisisa tsa ho theola boima ba' mele.

• Ho sebelisoa phofo ea Ragi ragi mudde (libolo) tse jeoang le sambhar kapa curry .

• U ka ba le ragi ka mokhoa oa idli, lebili , sebe le pakoda hape.

• Haeba u na le leino le monate, u ka pheha li-cookie tsa ragi ladoo, ragi halwa le ragi.

1. [1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016). Tlhahlobo ea nyalothe ea menoana (Eleusine coracana (L.) Gaertn): Ntlo ea matla ea bophelo bo botle e ruisang limatlafatsi. Saense ea Lijo le Bophelo ba Batho, 5 (3), 149-155.
2. [pedi]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Ho Sebelisa Millet ea Monoana ho Loantša Khaello ea Kalsiamo ho Batho: Liphephetso le Litebello Batho ba Pele Lefapheng la Saense ea Limela, 8, 1311
3. [3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Melemo ea bophelo bo botle ba nyalothe ea menoana (Eleusine coracana L.) polyphenols le fiber fiber: tlhahlobo. Journal of Food Science le 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). Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], Le Ntlafatso ea Tsona li Sebelisa Litsela tsa Omics.Bahlokomeli Lefapheng la Saense ea Limela, 7, 934.
5. [5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magnesium le Mafu a Pelo. Tsoelo-pele ho mafu a sa foleng a liphio, 25 (3), 251-260.
6. [6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Atherosclerotic cholesterol ester deposition e fokotsehile haholo ka phepo e phahameng ea potasiamo. Tlatsetso: Koranta ea semmuso ea Mokhatlo oa Machaba oa Hypertension, 7 (6), S244-5.
7. [7]Hayamizu, K. (2017) .Amino Acids le Metabolism ea Matla. Matla a Matlafalitsoeng bakeng sa Mesebetsi e ntlafalitsoeng ea Batho le Ketsahalo, 339-349.
8. [8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Tlhatlhobo ea thepa ea antioxidant ea mahala le e tlamiloeng ea phenolic acid e tsoang ho nyalothe ea matsoalloa a matsoalloa le a malted (Ragi, Eleusine coracana Indaf-15) .Journal ea Chemistry ea Temo le Lijo, 50 (4), 889-892.
9. [9]Lattimer, J. M., & Haub, M. D. (2010). Liphello tsa fiber ea lijo le likarolo tsa eona ho bophelo bo botle ba 'mele. Lijo tse nang le phepo, 2 (12), 1266-89.

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