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Millet ke lijo-thollo tse matlafatsang haholo tsa lelapa la Poaceae. Ke e 'ngoe ea lijo-thollo tsa khale ka ho fetisisa tse lenngoeng' me e 'nile ea lengoa le ho sebelisoa hohle Asia Boroa-bochabela le Afrika ka lilemo tse likete.
Millet ke thollo e nyane, e chitja ka hohle e lenngoeng haholo India le Nigeria. 'Mala, chebahalo le mofuta oa nyalothe lia fapana ho latela mefuta ea nyalothe. Millet ke sejalo sa bohlokoa sa lijo se ratoang ka lebaka la tlhahiso ea sona le nako e khuts'oane ea ho hola tlasa maemo a ommeng, a boemo bo phahameng ba leholimo [1] .
Setšoantšo sa Ref: smartfood.org
Pearl nyalothe ke e 'ngoe ea nyalothe e jeoang haholo India le likarolo tsa Afrika [1] . Mefuta eohle ea nyalothe ha e na gluten ebile e na le livithamine le liminerale tsa bohlokoa tse tlatsetsang melemo e mengata ea bophelo bo botle ba lijo-thollo tsena. [pedi] .
Mefuta ea Millets
Nyalothe li arotsoe ka mafahla a maholo le a nyane mafahla a maholo ke ona a sebelisoang hangata [3] .
Nyalothe tse kholo
- Pearl nyalothe
- Nyalothe ea Foxtail
- Batho ba Proso kapa batho ba basoeu
- Nyalothe ea monoana kapa ea ragi
Nyalothe tse nyane
- Batho ba Barnyard
- Batho ba kodo
- Nyalothe e nyane
- Batho ba Guinea
- Batho ba Browntop
- Nyalothe ea Teff
- Batho ba mabele
- Nyalothe ea Fonio
- Meokho ea Jobo e nyenyefatsa
Boleng ba phepo ea li-Millets
100 g ea nyalothe e tala e na le metsi a 8.67 g, matla a 378 kcal hape a na le:
- 11.02 g protheine
- 4,22 g mafura
- 72.85 g k'habohaedreite
- 8.5 g faeba
- Khalase ea 8 mg
- 3.01 mg tšepe
- 114 mg, magnesium
- Phosphorus ea 285 mg
- Potassium ea 195 mg
- 5 mg ea sodium
- 1.68 mg zinki
- 0,75 mg koporo
- Manganese a 1,632 mg
- 2.7 mcg selenium
- 0.421 mg thiamine
- 0,29 mg riboflavin
- 4.72 mg niacin
- 0,848 mg pantothenic acid
- 0.384 mg vithamine B6
- 85 mcg folate
- 0,05 mg vithamine E
- 0.9 mcg vithamine K
Melemo ea Bophelo ea Millets
1. Ntlafatsa bophelo ba pelo
Millets li na le faeba e ngata e phethang karolo e kholo ho theoleng cholesterol ea LDL (e mpe) le keketseho ea HDL (e ntle) ea cholesterol. Phuputso ea liphoofolo e bontšitse hore nyalothe ea foxtail le proso millet li ka thibela lefu la pelo le methapo ka ho theola maemo a triglyceride [4] .
Ntle le moo, nyalothe le eona ke mohloli o motle oa magnesium, diminerale ea bohlokoa e thusang ho fokotsa kotsi ea lefu la pelo. Hape, potasiamo e teng ka har'a nyalothe e tsitsisa khatello ea mali ka ho sebetsa joaloka vasodilator le ho thusa ho fokotsa kotsi ea lefu la pelo [5] .
Laola tsoekere maling
Li-millet li nkuoa e le lijo-thollo tse thusang batho ba nang le lefu la tsoekere hobane li na le fiber e ngata le li-polysaccharides tse se nang setache, tse tsebahalang ho thusa ho laola maemo a tsoekere maling. Lihlahisoa li boetse li na le index ea glycemic (GI), e bolelang hore ha e bake sekhahla maemong a tsoekere ea mali. [6] [7] .
Phuputso e phatlalalitsoeng ho Tlaleho ea India ea Patlisiso ea Bongaka ba fumane hore bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba ileng ba nkela sejana sa lijo tsa hoseng se entsoeng ka raese ka sejo sa hoseng se theotsoeng ka nyalothe ba theotse tsoekere ea mali [8] .
Phuputso e 'ngoe e bontšitse hore batho ba nang le mamello e sa sebetseng ea mamello ea tsoekere (IGT) ba fuoeng 50 g ea nyalothe ea foxtail ka letsatsi ba bonts'itse ntlafatso e kholo maemong a tsoekere ea mali [9] .
3. Tšehetsa bophelo bo silang lijo
Likahare tse fumanehang ka har'a millet li na le bokhoni bo matla ba ho laola tšebetso ea tšilo ea lijo le ho fokotsa mathata a mala a kang ho sokela, khase, ho ruruha le ho peperana. E boetse e thusa ho fokotsa menyetla ea maemo a tebileng a masapo joaloka lisosa tsa mala [10] . Li-millet li boetse li ruile ka li-prebiotic le li-probiotic tse phethang karolo ea bohlokoa ho eketseng libaktheria tse ntle ka maleng [leshome le motso o mong] .
4. Laola lefu lena le leng le leng
Kaha mabele ke lijo-thollo tse se nang gluten, e etsa khetho e ntle bakeng sa batho ba nang le lefu lena le ba sa tsotelleng gluten [12] .
5. E na le thepa ea antioxidant
Li-antioxidants tsa polyphenol tse fumanoang ka har'a nyalothe li thusa ho fokotsa li-radicals tsa mahala, tse amanang le maloetse a sa foleng le botsofali. Li-antioxidants li boetse li thusa ho tlosa chefo ka ho tlosa chefo e tsoang 'meleng, ka hona e ntlafatsa bophelo bo botle ka kakaretso le ho fokotsa menyetla ea mafu a sa foleng [13] .
6. Ho ruruha ho tlase
Millet ke mohloli o ruileng oa asiti ea ferulic, e nang le tšebetso e matla ea antioxidant le e khahlanong le ho ruruha. E thusa ho thibela tšenyo ea lisele mme e hlohlelletsa ts'ebetso ea ho folisa leqeba. Phuputso ea 2004 e tlalehile hore litlamorao tsa antioxidant tsa nyalothe ea menoana li potlakisitse ts'ebetso ea letlalo ea ho folisa leqeba ka likhoto tsa lefu la tsoekere [14] .
7. Laola mofetše
Li-millet li na le li-phenolic acid, li-tannins le li-phytates tse ka thusang ho thibela kholo ea lisele tse nang le mofetše [leshome le metso e mehlano] . Phuputso e bontšitse hore nyalothe ea monoana le nyalothe ea mabele li na le bokhoni ba ho sebetsana le kotsi ea mofetše ka lebaka la boteng ba polyphenols le fiber ho tsona [16] [17] .
Litla-morao tsa Millets
Leha mabele a na le livithamini le liminerale tsa bohlokoa, e boetse e na le li-phenolic acid, li-tannin le li-phytates tse sebetsang joalo ka lithibela-mafu tse sitisang ho monya limatlafatsi tse ling tsa 'mele joalo ka iron, zinc le calcium [18] .
Lintho tse senang phepo e nepahetseng ka har'a nyalothe li ka fokotsoa ka ho inela, ho mela le ho belisa mafahla.
Mokhoa oa ho pheha li-Millets
Millets e lokela ho ineloa bosiu bo le bong ho theola li-antinutrient tsa eona ebe e lokela ho sebelisoa ha ho pheoa. Kenya metsi ho nyalothe e tala 'me u e tlise ho pheha' me u e sebelise lijaneng tsa mefuta eohle.
Litsela Tsa ho Jela Millets
- Sebelisa nyalothe e le mokhoa o mong oa raese ho risepe ea pulao.
- Kenya li-millet ka motoho oa hau oa lijo tsa hoseng.
- Kenya li-millet lisalateng tsa hau.
- Sebelisa phofo ea nyalothe bakeng sa ho baka likuku le mahobe.
- U ka ja nyalothe e ikhohomosang e le mokhoa o mong oa popcorn.
- Nyalothe e nkelang motsoala motsoala.
