I-Brown Millet-I-Silicon Kokona Kugqwesileyo

I-Millet ithathwa njengokutya okuxabisekileyo ukususela kwixesha elidlulileyo. I-Brown millet, kwelinye icala, yimeko ekhethekileyo kwintsapho ye-millet. Ayityiwa njenge porridge okanye njengesitya esisecaleni kodwa isetyenziswa njengesongezelelo sendalo sokutya kwizigulo ezingapheliyo.

I-millet emdaka kunye ne-millet yegolide

IMillet sesinye sezona zityalo zindala zilinywayo. Iyachuma nakwimihlaba ehlwempuzekileyo kwaye ikwazi ukumelana nembalela ngokugqithisileyo. Ukususela kwixesha elidlulileyo bekuxabiswa kungekuphela nje njengokutya okuthandwayo kodwa njengeyeza. I-Ordinary millet iqulathe iinkozo zegolide kwaye ke ngoko ikwabizwa ngokuba yi-golden millet.

I-Brown millet, kwelinye icala, ichazwa kwelinye icala njengohlobo oluthile lwe-millet ("ifomu yasendle emdaka"), kodwa eminye imithombo iyichaza kuphela njenge-millet engapelwanga. Ngelixa i-golden millet ingeyiyo i-cereal egcwele iinkozo kuba ihlala ixotyulwa, i-brown millet ifumaneka kurhwebo ingaxobukanga kwaye ilungile.

Ngokwahlukileyo kwirayisi, ingqolowa, i-oats, njl., i-brown millet ayilula ukuyidla. Iileya zabo zangaphandle zinzima kakhulu kwaye azigatyeki kuthi bantu, ngoko ke kufuneka zisuswe.

Imazi emdaka

Ixesha elithile ngoku, nangona kunjalo, i-brown millet ikhona kwiindawo zokutya eziphilayo kunye neevenkile zokutya okunempilo - kungekhona njengengqolowa, kodwa ubukhulu becala kuhlobo lomgubo ocolekileyo (oxutywe ekutyeni naseziselo njengezongezo zokutya ngecephe okanye esetyenzisiweyo. ngamanani amancinci kwiiresiphi zesonka).

Ngoncedo lwenkqubo ekhethekileyo yokusila (ebizwa ngokuba yinkqubo ye-centrophan), i-millet emdaka, kubandakanywa neengqimba zayo ezixabisekileyo ezingaphezulu, zinokutyunyuzwa ngokucokisekileyo kangangokuba izithako zayo ngoku ziyafumaneka kuthi bantu kwaye zinokusetyenziswa ngokulula kakhulu.

Iiflakes ezimdaka ze millet kunye neeflakes ezimdaka kancinane ze millet ziyafumaneka. Zifefa nje phezu kwe-muesli okanye iisaladi zeziqhamo okanye zihanjiswe ngobisi lwe-almond kwisidlo sakusasa.

Kukwakho nembewu yentsholongwane ye millet emdaka. Ukusukela koku, unokukhulisa amagqabi amatsha e-millet amdaka kwiisaladi, izitya zemifuno, okanye i-muesli kwisixhobo sakho sokukhulisa amagqabi.

Ngaba uyakuphepha ukuzikhulisela amahlumelo akho? Emva koko unokufumana izithole zemillet ezomileyo ezimdaka ezivenkileni.

I-Brown millet ayinagluten

I-Millet ayinagluten-zombini igolide kunye nemdaka. Xa kuthelekiswa nezinye iinkozo ezifana nengqolowa, isipelingi, i-oats, irhasi kunye nerye, i-millet ayinayo igluten, ekunzima ukuyicola, iprotein ye-cereal eyaziwa ngokuba yiprotheni yegluten.

I-Gluten ayinyamezelwa ngabantu abanesifo se-celiac, kwanakwimizila.

Kodwa abanye abantu abaninzi abangakhathaliyo kwisifo se-celiac nabo banovelwano kwi-gluten. Une-gluten-sensitive (i-gluten ayinyamezeli) - enokuzibonakalisa kwiindidi ezininzi zeempawu.

I-millet yegolide sisidlo esisecaleni esinyamezeleke ngokumangalisayo kubantu abangevayo yigluten, kwaye i-millet emdaka ingasetyenziswa njengesongezelelo sokutya ngaphandle kokuthandabuza.

Nangona kunjalo, i-millet ayikhanyisi kuphela ngokunyamezela kodwa kunye nomxholo wayo ophezulu we-micronutrient.

I-Brown millet ityebile kwi-micronutrients

I-millet yegolide ityebile kwiiminerali kunye nezinto ezilandelwayo ezifana ne-fluoride yendalo, isulfure, isinyithi, i-magnesium, kunye ne-zinc. Iivithamini, ezifana noninzi lweqela B, nazo zininzi kwi-millet.

Kuba iiminerali ezikumphezulu weenkozo zigxile kakhulu, i-millet emdaka inezondlo ezincinci kunemillet yegolide.

I-Brown millet ingatyiwa ikrwada

Ngenxa yokuba i-brown millet ityiwa ngendlela ecoleke kakhulu, akufuneki ukuba iphekwe ukuze yetyiswe. Iiminerali, i-trace elements, kunye nezithako ezisebenzayo zikwimo efikeleleka lula kangangokuba zinokufunxwa kakuhle kakhulu.

Brown millet njengomthombo wesilicon

Iminerali ebaluleke kakhulu enikezelwa yi-brown millet yi-silicon (ngendlela ye-silicic acid). Emzimbeni womntu, ifumaneka ngokukodwa kwizicubu ezidibeneyo, esikhumbeni, nasemathanjeni - iyonke i-20 milligrams ngekhilogram yobunzima bomzimba. Imfuneko ye-silicon yemihla ngemihla yomntu omdala iqikelelwa ngokusemthethweni malunga ne-30 milligrams. Kwezinye izangqa zonyango, kwelinye icala, ukuthathwa kwansuku zonke malunga ne-75 milligrams yesilicon kuyacetyiswa.

I-100 grams ye-millet emdaka sele iqulethe malunga ne-500 milligrams ye-silicon ngendlela ye-silicic acid-nangona amaxabiso anokwahluka kakhulu ngokuxhomekeke kwindawo yokulima. Ke i-15 grams ye-brown millet inokubonelela ngexabiso elifunekayo lemihla ngemihla le-silicon (ngaphandle kokuba i-silicon inokuchithwa ngokupheleleyo kwi-millet emdaka ngexesha lokugaya, into engalindelekanga, ngoko ke eminye imithombo ye-silicon kufuneka ihlale idliwe, njenge-oats, njengoko kuya kuchazwa kungekudala).

I-cereals eyaziwayo njenge-rye kunye nengqolowa inika i-silicon encinci kuphela malunga ne-0.06 kunye ne-0.11 milligrams kwi-100 grams. I-millet yegolide, ehlanjululweyo, kufuneka ibe ne-0.36 milligrams nge-100 grams. Imeko ingcono nge-oats, ekuthiwa iqulethe malunga ne-11 milligrams ye-silicon ngendlela ye-oat flakes.

I-silicon yenza igalelo elibalulekileyo ekukhuleni kweenwele kunye neminwe emizimbeni yethu. Ke ngoko, ukusetyenziswa rhoqo kwe-millet emdaka kusenokusetyenziswa ukunyanga ukulahleka kweenwele kunye neminwe enqabileyo.

I-silicon ilungele ulusu, iinwele kunye neenzipho

Indoda yaqaphela kwangethuba, kwakudala phambi kokuba kufunyanwe isilicon (okanye isilicic acid) ukuba imililithi inefuthe lokuqinisa ulusu, iinwele, neenzipho kwaye umz. Ngokukhula kweminyaka, umxholo we-asilic acid wezicubu uyancipha.

Uphononongo lwaseJamani kwiYunivesithi yaseHamburg-Eppendorf kunye nabasetyhini be-55 babonise ukuba i-silica inokuphucula umgangatho weenwele. Abathathi-nxaxheba bophononongo batya i-tablespoon ye-silicon ye-gel imihla ngemihla kwiinyanga ezintandathu kwaye ubukhulu beenwele bunyuke nge-1 ekhulwini.

I-trace element ye-silicon inefuthe elihle ngokulinganayo kumalungu kunye namathambo kuba i-silicon ibandakanyeka ekubunjweni kwamathambo kunye ne-cartilage, phakathi kwezinye izinto.

I-Brown millet ye-arthrosis

Okokuqala, i-silicon igcina i-elastic tissue edibeneyo kwaye ngoko, kunye ne-calcium, yenza igalelo elibalulekileyo kwithambo kunye nempilo edibeneyo. Uphononongo lubonise ukuba kubantu ababonelelwe kakuhle nge-silicon, into encinci yethambo yaphulwa kwaye yakhiwe ngaphezulu.

Okukhona iphezulu i-silicon ethathayo, iphezulu ukuxinana kwamathambo. Oku kubangelwa kukuba i-silicon ixhasa ukugcinwa kwe-calcium emathanjeni. Ngelixa i-calcium iqinisa amathambo, i-silicon inika ukuqina okufunekayo. Ukongeza, i-silicon yinto eyimfuneko yokwakha ye-cartilage mass.

Kwangaxeshanye, i-silicon ithathwa njengento yokulandelela enempembelelo yokuthintela ukudumba, kwaye ekubeni i-osteoarthritis ihlala ihamba kunye nezigaba ezivuthayo, le propati ikwanciphisa iimpawu eziqhelekileyo ze-osteoarthritis.

Akumangalisi ukuba abantu abaninzi babika ukuphuculwa kweempawu zabo ze-arthrosis, i-cellulite yabo (ubuthathaka bezicubu ezidibeneyo), okanye impilo yabo yamazinyo ukuba bathatha i-millet emdaka yonke imihla.

I-millet emdaka kwi-arteriosclerosis

Iindonga zemithambo yethu yegazi zinemilinganiselo emikhulu yesilicon. Ukuba kukho ukungabikho kwe-silicon, oku kusilela - kunye nokungabikho kwevithamin C - kunokukhokelela kwiindonga zemithambo yegazi. Isiphumo ia Iingxaki ze-Cardiovascular kunye ne-arteriosclerosis (ukuqina kwemithambo).

Kakade ke, i-brown millet ayiboneleli nje kuphela i-silicon, kodwa kunye nemicu yokutya eyaziwayo ukuba iyancipha amanqanaba egazi (i-triglycerides, i-cholesterol), ukwenzela ukuba i-arteriosclerosis kunye nezinye izifo zentliziyo kunye ne-vascular zingathintelwa ngale ndlela.

I-Brown Millet yoThintelo lwe-Alzheimer

Ukongeza, izifundo ezininzi - umz. B. kwiYunivesithi yaseKeele eNgilani - ukuba isilicon yehlisa umngcipheko we-Alzheimer's kuba ikhusela ingqondo kwi-aluminiyam. I-Aluminium irhanelwa ukuba ibandakanyeka ekwenziweni kwamacwecwe atshabalalisayo kwingqondo yezigulane ze-Alzheimer.

I-Brown millet inceda xa kukho ukungabikho kwe-silicon

Usemncinci, umntu usaxhotyiswe kakuhle ngesilicon. Ngokukhula kweminyaka, nangona kunjalo, umxholo we-silicon wezicubu uyancipha ngokuqhubekayo, onokuzibonakalisa kwizikhalazo ezininzi.

Sele sikhankanye ezinye ezifana ne-cellulite, i-arteriosclerosis, kunye neengxaki zamalungu. Ezinye iimpawu zokunqongophala kwe-silicon inokuba yimithambo ye-varicose, i-hemorrhoids, imibimbi, ukonakala kwediski, ukwanda kokutyekela kokuqhekeka, ukuphazamiseka kokujikeleza kwegazi, isiyezi kunye nabanye abaninzi.

Kwezi meko, ukutya kufuneka kube phezulu kakhulu kwi-silicon. Nangona kuthethwa ngokuphindaphindiweyo ukuba ukutya okuqhelekileyo kuxhotyiswe ngokwaneleyo nge-silicon, umxholo we-silicon uxhomekeke kakhulu kumgangatho womhlaba, kuhlobo lwezolimo (organic okanye hayi), kwaye okokugqibela kodwa kungancinci kwiqondo lokusetyenzwa kwemizi-mveliso. Ukutya.

Ekubeni ukutya kokuqala kwe-silicon ephezulu (i-cereals) kusetyenziswe kwifomu eqhutywe kakhulu njengenxalenye yokutya kwanamhlanje (umgubo omhlophe kunye neemveliso ezenziwe kuwo) kwaye oku kusetyenzwa kususa inxalenye enkulu ye-silicon equlethwe kuyo, oku kunokukhokelela ekubeni ukusilela kwe-silicon.

Okubangela umdla kukuba, kuthiwa iimpawu zokunqongophala kwe-silicon azaziwa. Ngexesha elifanayo, ubukho beempawu ezixhaphakileyo ezikhankanywe ngasentla (izicubu ezixhamlayo ezibuthathaka, i-cellulite, i-varicose veins, i-arteriosclerosis, njl.) Ngokuqinisekileyo akuphikiswanga - azihambelani nje nokusilela kwe-silicon. Enjani yona ukushiyeka!

Ewe kunjalo, ukunqongophala kwe-silicon ayisiyiyo kuphela imbangela yezi ngxaki zempilo, kodwa yinto ebalulekileyo enegalelo. Ukuba uyazazi kwaye ukuba uyakuphelisa ukunqongophala kwe-silicon, umngcipheko oqinisekileyo unokupheliswa.

Umthombo webhiya yesilicon?

Kulo mongo, iphantse ibuhlungu into yokuba ibhiya yenye yezona zinto zibalulekileyo ze-silicon, ngakumbi kumadoda amaninzi. Nangona kunjalo, hayi ngenxa yokuba ibhiya inokuba nesixa esigqithisileyo se-silicon, kodwa ngenxa yokuba abasela ibhiya abaninzi abatyi nakuphi na okunye ukutya okune-silicon, kodwa basela ibhiya eninzi ukuze umxholo we-silicon wongeze kwakhona.

Lo mthombo wolwelo we-silicon awukhuthazwa nje ngenxa yomxholo wotywala. Ibhiya ikwanyusa amanqanaba e-uric acid egazini, nto leyo enokunyusa umngcipheko wegout.

Nangona kuthiwa ukufunxwa kwe-silicon kwibhiya kulungile kakhulu, izinga lokufunxa kwe-silicon ukusuka kwinkozo kusengama-50 ekhulwini kwaye ngoko ke lanelisayo kwaye lanele. Ngoko ke siya kuncoma ukudibanisa i-millet emdaka okanye i-oats ekudleni ukubonelela nge-silicon, njengoko zombini - nakwimali encinci - inganikezeli kuphela i-silicon eninzi kodwa kunye nenani elikhulu lezinye izondlo eziphezulu kunye ne-micronutrients, ngaphandle kokuthatha utywala okanye okufanayo. ukuhlawulisa.

I-Brown millet ityebile kwizinto zezityalo zesibini

Nangona zonke ezi zithako ziluncedo kunye nemiphumo, i-millet emdaka ichazwa ngokuphindaphindiweyo njengeyingozi. Kungenxa yokuba le nto kanye le nto izise i-millet emdaka - kunye neemveliso zengqolowa ngokubanzi - ukugxekwa okukhulu. Ingxelo ye-Federal Food Research Institute (BFEL) ihlala icatshulwa, ethi i-millet emdaka inokunciphisa ukufumaneka kwezinye izithako.

Njengoko kudla ngokuba njalo, imalunga nezinto zezityalo zesibini. Ezi ziya kubekwa kumaleko angaphandle e-millet emdaka, evela kwisityalo, umz. Zenzelwe injongo yokugxotha amarhamncwa ngoko ke azifanelekanga ukutyiwa ngabantu. Izinto ekuthethwa ngazo ziipolyphenols (phenolic acids, flavonoids, tannins) kunye nephytic acid.

I-Brown millet ikhusela kwiiradicals zamahhala

Usenokuba uqhelene negama elithi polyphenols ngendlela eyahlukileyo, eyile imeko entle kakhulu. Iipolyphenols ubukhulu becala zizinto ze-antioxidant ezinokukhusela abantu kwiintlobo ezahlukeneyo kunye neziphumo ezibi kakhulu zeeradicals zasimahla. Ezi ziphumo zisebenza phantse kuzo zonke izifo ezingapheliyo-kubandakanywa nezo sizidwelise ngasentla njengeempawu zokunqongophala kwe-silicon.

Apha, kwakhona, sigxininisa ukuba izifo ezingapheliyo aziphuhlisi kuphela ngenxa yeenkqubo ze-oxidation ezibangelwa yi-radicals yamahhala, kodwa ezi zikho naziphi na iimeko - nje ngokusilela kwe-silicon - zibandakanyeka ekuphuhliseni izifo. I-polyphenols echasene ne-oxidative inokunciphisa iinkqubo ezimbi ze-oxidation.

Ngokuqinisekileyo, i-phytochemicals nayo inokuba yingozi kwezinye iimeko, umzekelo, ukuba zodwa kwaye zifakwe kwiidosi eziphezulu. Ezi zinto zinokuba yingxaki ukuba umntu unokuthatha isigqibo sokuhlala kuphela kwi millet emdaka ukusukela ngoku ukuya phambili.

Nangona kunjalo, ngokuqinisekileyo azikho xa zisetyenziswe njengenxalenye yokutya okuhlukeneyo kunye nendalo. Oku kuxa beluncedo kakhulu kwaye - ekubeni bengeyonxalenye yokutya okuqhelekileyo - bamele isiganeko esibalulekileyo kwi-health prophylaxis.

Idosi ye-millet emdaka ekhuselekileyo: 1 ukuya kwi-4 yecephe yonke imihla

I-Phytic acid - enye into yesityalo sesibini kwi-millet emdaka - kuthiwa yenza ii-complexes ezineeminerali, ngakumbi i-calcium, i-magnesium, i-iron, kunye ne-zinc, ukuze ezi zimbiwa zingakwazi ukufunxwa ngumzimba kodwa zikhutshwe zingasetyenziswanga.

Ingaba i-phytic acid inokukhokelela ekunqongopheni kweeminerali ngenxa yale propati ixhomekeke kubungakanani be-phytic acid efakwe kunye nenani leeminerali ezifakwe ngexesha elifanayo.

Ngoko ke kuthiwa i-phytic acid inokubangela kuphela ukusilela kwamaminerali ukuba idliwe ngobuninzi, njengoko kunokuba njalo, umzekelo, ngokutya okuqulethe iimveliso zesoya kuphela.

Kodwa ukuba umntu utya amacephe a-1 ukuya kwa-4 omgubo we-millet omdaka, i-brown millet flakes, i-brown millet flakes, okanye i-brown millet sprouts yonke imihla, ngoko le yinxalenye encinci yokutya kwemihla ngemihla kwaye ngokuqinisekileyo ayikokutya okupheleleyo okunokufaniswa nokutya. ukutya okucocekileyo kwe-soy, ukwenzela ukuba umngcipheko wokunqongophala kweeminerali ungalawulwa kule meko.

Ngokuchasene noko, njengoko sibonile ngasentla, i-millet emdaka inika inani elikhulu kakhulu lamaminerali, oku kuthetha ukuba ngokukhawuleza kwaye ngokuzimeleyo ibhalansisa ukubunjwa okuyinkimbinkimbi okubangelwa yi-phytic acid.

I-Phytic acid ilawula amanqanaba eswekile yegazi

Ngelo xesha, ngoku kuye kwafunyaniswa ukuba i-phytic acid ineempawu ezintle. Kwelinye icala, kuthiwa inokukhusela umhlaza kwinkqubo yokwetyisa yaye, kwelinye icala, ithintela ukophuka kwestatshi emzimbeni, nto leyo enokukhokelela ekunyukeni okulinganiselweyo komlinganiselo weswekile esegazini.1,2 ,

I-phytic acid - njenge polyphenols - ingaba yingxaki kuphela ukuba ufuna ukutya i-millet emdaka ngokukodwa ukususela ngoku ukuya phambili.

Nangona kunjalo, njengenxalenye yokutya okunempilo kunye nokwahluka okunempilo, i-phytic acid isetyenziswe kwezo mali (ezincinci) ezinokuthi zibe nemiphumo emihle kakhulu.

Izithole ze-millet ezimdaka ngaphandle kwe-phytic acid kwaye ngaphandle kwe-tannins

Nangona kunjalo, abo bangekaxhamli kwiinzuzo ze-millet emdaka ngenxa ye-phytic acid kunye nezinye izinto zezityalo zesibini (umz. i-tannins) banokuwela kwizithole ze-millet ezimdaka ngesazela esicocekileyo.

Ngexesha lokuntshula, zombini i-phytic acid kunye ne-tannins zichithwa kakhulu. Ngexesha elifanayo, umgangatho kunye nokufumaneka kwezinye izithako kunokuphuculwa ngakumbi ngenkqubo ye-enzymatic. Iinkqubo ezininzi zemetabolism zenzeka kwi-millet grain. Ekuhambeni koku, umxholo wevithamin - ivithamin E ukuya kuthi ga kwi-100 ekhulwini - kunye neeprotheni kunye namafutha aguqulwa abe ziifom zezondlo ezibaluleke ngakumbi. Isiqulatho seminerali kwiinkozo ze-millet sigciniwe, kunye ne-bioavailability - umzekelo, i-iron ukuya kuma-50 ekhulwini - iyanda.

Ungazintshula ngokwakho izithole zemillet emdaka. Ungazithenga zomisiwe. Zomiswa ngomoya ngobunono ngumvelisi kumaqondo obushushu aphantsi (malunga nama-25 degrees celcius) kwaye ke ngoko zifumaneka ngokomgangatho ofanayo wokutya okukrwada okuphezulu. (Ukuze ube kwicala elikhuselekileyo, jonga kumenzi malunga nezi mpawu ukuba ileyibhile ayiqulathanga olu lwazi).

Yenza ngokwakho izithole ze millet emdaka

Ngelishwa, i-millet exotshiweyo efana ne-golden millet ayisakwazi ukuntshula, kodwa i-brown millet ikulungele kakhulu oku. Xa uthenga, qiniseka ukuba ukupakishwa kubhalwe "germinable". Ungasebenzisa zombini ingqayi yokuntshula kunye ne-germinator.

• Gxuma iinkozo ze millet emanzini malunga neeyure ezi-4.
• Khupha amanzi kwaye uhlambe iinkozo ze-millet phantsi kwamanzi abalekayo.
• Beka iinkozo ze millet kwi germinator yakho okanye kwingqayi yokuntshula.
• Ngoku hlambulula iinkozo ngamanzi 2 ukuya ku-3 ngamaxesha ngosuku. Ukuba usebenzisa isixhobo sokuntshula esinetreyi yokuthontsiza, galela amanzi kwi-drip tray kwaye uhlambe kakuhle itreyi.
• Inkqubo yokuntshula ithatha malunga neentsuku ezi-3 ukuya kwezi-5. Ukuba intsholongwane ingaphezulu ngokuphindwe kayi-3 kunokhozo lwe millet ngokwayo, intshule ye millet ingavunwa.
• I-10 g yembewu ivelisa malunga ne-30 g yehlumela.
• Hlamba ihlumelo le millet ngocoselelo phantsi kwamanzi abalekayo phambi kokuba utye.
• Ungagcina amagqabi e millet kwisitya esigqunyiweyo kwisikhenkcisi kangangeentsuku ezi-3.

Iresiphi yesilicon nge millet emdaka

Iresiphi entle ebonelela ngobuninzi besilicon kulusu olusempilweni, iinwele ezityebileyo, iinzipho eziqinileyo, amalungu omelele, kunye nezicubu eziqinileyo kwaye zinokutyiwa kanye okanye kabini ngemini yile ilandelayo:

Xuba i-1 ukuya kwi-2 yecephe ye-brown millet flakes okanye i-brown millet sprouts, i-1 yecephe ye-oats egayiweyo (okanye i-oats esandul 'ukugaywa), kunye neerins / iisultana ezimbalwa kunye namanzi amancinci, shiya ukucwiliswa kwemizuzu engama-20 kwaye ugxobhoze kwi-apile entsha egayiweyo. .

Konwabele ukutya kwakho!