I-Brown Millet - I-Silicon At Its Finest

I-Millet ibibhekwa njengokudla okubalulekile kusukela kudala. Ngakolunye uhlangothi, i-brown millet, iyindawo ekhethekile emndenini wamabele. Ayidliwa njengephalishi noma njengesitsha esiseceleni kodwa isetshenziswa njengesengezo semvelo sokudla kwezifo ezahlukahlukene ezingamahlalakhona.

I-millet ensundu kanye ne-golden millet

I-Millet ingesinye sezitshalo ezindala kakhulu ezitshalwayo. Iphinde iphumelele emhlabathini ompofu kakhulu futhi imelana kakhulu nesomiso. Kusukela kudala ibingahlonishwa nje njengokudla okuthandwayo kodwa futhi njengekhambi. I-Ordinary millet iqukethe izinhlamvu zegolide ngakho-ke ibizwa nangokuthi i-golden millet.

Ngakolunye uhlangothi, i-brown millet, ichazwa ngakolunye uhlangothi njengohlobo olukhethekile lwe-millet ("ifomu yasendle ensundu"), kodwa eminye imithombo iyichaza kuphela njenge-millet engahlutshiwe. Nakuba i-golden millet ingeyona okusanhlamvu okuphelele ngoba ihlale ihlutshiwe, i-brown millet iyatholakala ukuze ithengiselwe ingahlutshiwe ngakho-ke ilungile.

Ngokuphambene nerayisi, i-whole-grain oats, njll., i-brown millet akulula ukuyidla. Izendlalelo zazo zangaphandle ziqinile kakhulu futhi azigayeki kithina bantu, ngakho kufanele zisuswe.

I-millet ensundu

Nokho, isikhathi eside manje, i-brown millet iyatholakala futhi ezitolo zokudla okuphilayo kanye nezempilo - hhayi njengokusanhlamvu, kodwa ikakhulukazi ngesimo sikafulawa ocolile (oxutshwa ube ukudla neziphuzo njengesithasiselo sokudla ngesipuni noma osetshenzisiwe. ngamanani amancane ekuphekeni kwesinkwa).

Ngosizo lwenqubo ekhethekile yokugaya (okuthiwa inqubo ye-centrophan), i-millet ensundu, kuhlanganise nezingqimba zayo eziyigugu ezingaphezulu, ingachotshozwa kahle kangangokuthi izithako zayo manje seziyatholakala kithina futhi zingasetshenziswa kalula.

Amaflakes ama-millet ansundu kanye nama-millet flakes anoshukela kancane ayatholakala. Bamane bafafazwe phezu kwe-muesli noma amasaladi ezithelo noma baphakwe ngobisi lwe-alimondi ukuze badle ukudla kwasekuseni.

Kukhona nembewu yegciwane le-millet ensundu. Kulokhu, ungatshala amahlumela ama-millet ansundu amasha amasaladi, izitsha zemifino, noma ama-muesli kudivayisi yakho ekhulisa amahlumela.

Ingabe uyakugwema ukuzikhulisela amahlumela akho? Khona-ke ungathola nezithombo zomile ze-millet ezinsundu ezitolo.

I-Brown Millet ayinayo i-gluten

I-Millet ayinayo i-gluten - kokubili okusagolide nokunsundu. Uma kuqhathaniswa nokunye okusanhlamvu okunjengokolweni, isipelingi, i-oats, ibhali, ne-rye, i-millet ayinayo i-gluten, okunzima ukuyigaya, iphrotheni ye-cereal eyaziwa nangokuthi amaprotheni e-gluten.

I-Gluten ayibekezelelwa abantu abanesifo se-celiac, ngisho nangemikhondo.

Kodwa abanye abantu abaningi abangenaso ngempela isifo se-celiac nabo bayazwela ku-gluten. Awuzwani ne-gluten (awukwazi ukubekezelela i-gluten) - engaziveza ngezimpawu ezahlukahlukene.

I-golden millet iyisidlo saseceleni esibekezelelwa kahle ngendlela emangalisayo kubantu abazwela i-gluten, futhi i-brown millet ingasetshenziswa njengesithasiselo sokudla ngaphandle kokungabaza.

Kodwa-ke, i-millet ayikhanyi nje kuphela ngokubekezelelana okungcono kakhulu kodwa futhi nokuqukethwe kwayo kwe-micronutrient ephezulu.

I-brown millet inothile ngama-micronutrients

I-millet yegolide inothile ngamaminerali futhi ilandelela izakhi ezifana ne-fluoride yemvelo, isulfure, insimbi, i-magnesium, ne-zinc. Amavithamini, njengeningi leqembu B, nawo agcwele amabele.

Njengoba amaminerali asezingqimbeni ezingaphezulu zokusanhlamvu egxilile ikakhulukazi, i-brown millet iqukethe ama-micronutrients amaningi kune-golden millet.

I-brown millet ingadliwa iluhlaza

Ngenxa yokuthi i-brown millet idliwa ngendlela ecoliseke kakhulu, ayidingi ukuphekwa ukuze igaywe. Amaminerali, izakhi zokulandelela, kanye nezithako ezisebenzayo zisesimweni esifinyeleleka kalula kangangokuthi zingamuncwa kahle kakhulu.

Amabele ansundu njengomthombo we-silicon

Iminerali ebaluleke kakhulu ehlinzekwa ngamabele ansundu i-silicon (ngesimo se-silicic acid). Emzimbeni womuntu, itholakala ikakhulukazi esicutshini esixhumene, esikhunjeni, nasemathanjeni - ingqikithi yama-milligrams angama-20 ngekhilogremu yesisindo somzimba. Imfuneko yansuku zonke ye-silicon yomuntu omdala ilinganiselwa ngokusemthethweni cishe kuma-milligram angama-30. Kwezinye imibuthano yezokwelapha, ngakolunye uhlangothi, ukudla kwansuku zonke okungamamiligremu angama-75 e-silicon kuyanconywa.

Amagremu angu-100 we-millet ensundu kakade aqukethe cishe ama-milligrams angu-500 we-silicon ngesimo se-silicic acid - nakuba amanani angahluka kakhulu kuye ngendawo yokulima. Ngakho-ke amagremu angu-15 we-millet ensundu angase anikeze kakade inani elifunekayo lansuku zonke le-silicon (inqobo nje uma i-silicon ingancibilika ngokuphelele ku-millet ensundu ngesikhathi sokugayeka kokudla, okungeke kulindelwe, ngakho-ke eminye imithombo ye-silicon kufanele ihlale idliwe, njengama-oats, njengoba kuzochazwa maduze).

Okusanhlamvu okwaziwayo okufana ne-rye nokolweni kunikeza kuphela i-silicon encane enamamiligremu angaba ngu-0.06 kanye no-0.11 kuphela ngamagremu ayi-100. I-millet yegolide, ehlutshiwe, kufanele ibe namamiligremu angu-0.36 kuphela ngamagremu ayi-100. Isimo singcono ngama-oats, okuthiwa aqukethe cishe ama-milligram angu-11 we-silicon ngendlela yama-oat flakes.

I-silicon ibamba iqhaza elibalulekile ekukhuleni kwezinwele nezinzipho emizimbeni yethu. Ngakho-ke, ukusetshenziswa njalo kwe-millet ensundu kungasetshenziswa futhi ukwelapha ukuqothuka kwezinwele nezinzipho eziphukayo.

I-silicon ilungele isikhumba, izinwele nezinzipho

Indoda yabona kusenesikhathi, kudala ngaphambi kokuba kutholwe i-silicon (noma i-silicic acid) ukuthi i-millet inomphumela oqinisayo esikhumbeni, izinwele, nezinzipho futhi isb. B. imisa ukuqothuka kwezinwele futhi iqinisa ukuqina, izicubu ezixhumeneyo ezixegayo nezinzipho eziphukayo. Ngokukhula kweminyaka, okuqukethwe kwe-silicic acid kwezicubu kuyehla.

Ucwaningo lwaseJalimane eNyuvesi yaseHamburg-Eppendorf nabesifazane abangu-55 lubonise ukuthi i-silica ingathuthukisa izinga lezinwele. Abahlanganyeli bocwaningo badle isipuni esingu-1 sejeli ye-silicon nsuku zonke izinyanga eziyisithupha futhi ukujiya kwezinwele kukhuphuke ngamaphesenti ayi-13.

I-trace element silicon inomphumela omuhle ngokulinganayo emalungeni nasemathanjeni ngoba i-silicon ibandakanyeka ekwakhekeni kwamathambo noqwanga, phakathi kwezinye izinto.

I-millet ensundu ye-arthrosis

Okokuqala, i-silicon igcina izicubu ezixhumeneyo zinwebeka futhi ngaleyo ndlela, kanye ne-calcium, yenza umnikelo obalulekile empilweni yamathambo namalunga. Ucwaningo luye lwabonisa ukuthi kubantu abahlinzekwa kahle nge-silicon, into encane yamathambo yaphulwa futhi yakhiwa ngaphezulu.

Lapho i-silicon idla kakhulu, iyanda ukuminyana kwamathambo. Lokhu kubangelwa ukuthi i-silicon isekela ukugcinwa kwe-calcium emathanjeni. Nakuba i-calcium iqinisa amathambo, i-silicon inikeza ukunwebeka okudingekayo. Ngaphezu kwalokho, i-silicon iyinto ebalulekile yokwakha ye-cartilage mass.

Ngesikhathi esifanayo, i-silicon ibhekwa njengento elandelwayo enomphumela ovimbela ukuvuvukala, futhi njengoba i-osteoarthritis ivame ukuhambisana nezigaba zokuvuvukala, lesi sakhiwo siphinde sinciphise izimpawu ezijwayelekile ze-osteoarthritis.

Akumangalisi ukuthi abantu abaningi babika ukuthuthuka kwezimpawu zabo ze-arthrosis, i-cellulite yabo (ubuthakathaka bezicubu ezixhumeneyo), noma impilo yabo yamazinyo uma bethatha amabele ansundu nsuku zonke.

Amabele ansundu ku-arteriosclerosis

Izindonga zemithambo yethu yegazi ziqukethe inani elikhulu le-silicon. Uma kukhona ukuntuleka kwe-silicon, lokhu kuntuleka - kanye nokuntuleka kwevithamini C - kungaholela emithanjeni yegazi ephukayo. Umphumela uba ia Izinkinga zenhliziyo kanye ne-arteriosclerosis (ukuqina kwemithambo).

Yiqiniso, i-brown millet ayihlinzeki nje kuphela i-silicon, kodwa futhi imicu yokudla eyaziwa ukuthi inciphisa amazinga egazi amafutha (i-triglycerides, i-cholesterol), ukuze i-arteriosclerosis nezinye izifo zenhliziyo nemithambo yegazi zingavinjelwa ngale ndlela.

I-Brown Millet ye-Alzheimer's Prevention

Ukwengeza, izifundo ezimbalwa - isib. B. eNyuvesi yaseKeele eNgilandi - ukuthi i-silicon inciphisa ingozi ye-Alzheimer's ngoba ivikela ubuchopho ku-aluminium. I-Aluminium kusolwa ukuthi iyabandakanyeka ekwakhekeni kwama-plaque abhubhisayo ebuchosheni beziguli ze-Alzheimer's.

I-Brown Millet iyasiza uma i-silicon ingekho

Esemncane, umuntu usahlome kahle nge-silicon. Nokho, ngokukhula kweminyaka, okuqukethwe kwe-silicon kwezicubu kuncipha ngokuqhubekayo, okungazibonakalisa ezikhalweni eziningi.

Sesike sazibalula ezinye ezifana ne-cellulite, i-arteriosclerosis, nezinkinga zamalunga. Ezinye izimpawu zokushoda kwe-silicon kungaba imithambo ye-varicose, ama-hemorrhoids, ukushwabana, ukulimala kwediski, ukuthambekela okwandisiwe kokuphuka, ukuphazamiseka kokujikeleza kwegazi, isiyezi, nabanye abaningi.

Kulezi zimo, ukudla kufanele kube ikakhulukazi ku-silicon. Nakuba kushiwo kaningi ukuthi ukudla okuvamile kuhlonyiswe ngokwanele nge-silicon, okuqukethwe kwe-silicon kuncike kakhulu kwikhwalithi yomhlabathi, ohlotsheni lwezolimo (okuphilayo noma cha), futhi okokugcina kodwa hhayi okungenani ngezinga lokucutshungulwa kwezimboni. ukudla.

Njengoba ukudla okunama-silicon aphezulu ekuqaleni (okusanhlamvu) kudliwa ngendlela ecutshungulwe kakhulu njengengxenye yokudla yesimanje (ufulawa omhlophe nemikhiqizo eyenziwe kuyo) futhi lokhu kucubungula kususa ingxenye enkulu ye-silicon equkethwe kuzo, lokhu kungaholela ekutheni ukuntuleka kwe-silicon.

Kuyathakazelisa ukuthi kuthiwa izimpawu zokushoda kwe-silicon azaziwa. Ngesikhathi esifanayo, ukuba khona kwezimpawu ezisabalele okukhulunywe ngazo ngenhla (izicubu ezixhumene ezibuthakathaka, i-cellulite, i-varicose veins, i-arteriosclerosis, njll.) ngokuqinisekile akuphikiswanga - azihlangene nje nokuntuleka kwe-silicon. Yeka ukweqiwa!

Yiqiniso, ukuntuleka kwe-silicon akuyona ukuphela kwembangela yalezi zinkinga zezempilo, kodwa kuyisici esibalulekile esinomthelela. Uma ubazi futhi uma uqeda ukushoda kwe-silicon, isici esinqumayo sobungozi singaqedwa.

Umthombo kabhiya we-silicon?

Kulo mongo, kuyadabukisa ukuthi ubhiya ungomunye wemithombo ebaluleke kakhulu ye-silicon, ikakhulukazi emadodeni amaningi. Kodwa-ke, hhayi ngoba ubhiya ubungaqukatha inani eliningi le-silicon, kodwa ngenxa yokuthi abaphuza ubhiya abaningi abakudli okunye ukudla okuqukethe i-silicon, kodwa baphuza ubhiya omningi kakhulu ukuze okuqukethwe kwe-silicon bese kuhlanganisa futhi.

Lo mthombo owuketshezi we-silicon awunconywa ngenxa nje yokuqukethwe kwawo kotshwala. Ubhiya ubuye andise amazinga e-uric acid egazini, angandisa ingozi ye-gout.

Nakuba kuthiwa ukumuncwa kwe-silicon ebhiya kuhle kakhulu, izinga lokumuncwa kwe-silicon ekusanhlamvu lisengamaphesenti angu-50 ngakho-ke lanelisa ngokuphelele futhi lanele. Ngakho-ke singancoma ukuhlanganisa i-brown millet noma i-oats ekudleni ukuze kunikeze i-silicon, njengoba kokubili - ngisho namanani amancane - akunikezeli nje kuphela i-silicon eningi kodwa futhi nenani elikhulu lezinye izakhamzimba ezisezingeni eliphezulu kanye nama-micronutrients, ngaphandle kokuthatha utshwala noma okufanayo. ukushaja.

I-brown millet inothile ngezinto zezitshalo zesibili

Naphezu kwazo zonke lezi zithako nemiphumela enenzuzo, i-brown millet ichazwa ngokuphindaphindiwe njengeyingozi. Ngoba yilo kanye leli qiniso elethe amabele ansundu - kanye nemikhiqizo yokusanhlamvu ngokujwayelekile - ukugxekwa okukhulu. Isitatimende se-Federal Food Research Institute (BFEL) sivame ukucashunwa, esisho ukuthi i-brown millet inganciphisa ukutholakala kwezinye izithako.

Njengoba kuvame ukwenzeka, kumayelana nezitshalo zesibili. Lezi zizotholakala ezingqimbeni zangaphandle ze-millet ensundu, ezisuka esitshalweni, isb Zakhelwe injongo yokuxosha izilwane ezidla ezinye futhi ngenxa yalokho azifaneleki ukudliwa abantu. Izinto okukhulunywa ngazo ngokuyinhloko ziyi-polyphenols (phenolic acid, flavonoids, tannins) kanye ne-phytic acid.

I-brown millet ivikela kuma-radicals mahhala

Ungase ujwayele igama elithi polyphenols kwelinye, okungukuthi, umongo omuhle kakhulu. Ama-Polyphenols ngokuvamile ayizinto ezilwa nokuvuvukala ezingavikela abantu emiphumeleni ehlukahlukene nemibi kakhulu yama-radicals mahhala. Le miphumela isebenza cishe kuzo zonke izifo ezingamahlalakhona - kuhlanganisa nalezo esizibale ngenhla njengezimpawu zokushoda kwe-silicon okungenzeka.

Lapha, futhi, sigcizelela ukuthi izifo ezingapheli azithuthuki nje ngenxa yezinqubo ze-oxidation ezibangelwa ama-radicals mahhala, kodwa lezi kunoma yikuphi - njengokuntuleka kwe-silicon - ezihilelekile ekuthuthukiseni izifo. I-anti-oxidative polyphenols ingabambezela izinqubo ze-oxidation ezingezinhle.

Yiqiniso, ama-phytochemicals angase abe yingozi kwezinye izimo, isibonelo, uma ehlukanisiwe futhi efakwe ngemithamo ephezulu. Lezi zinto zingase zibe yinkinga futhi uma othile enquma ukuphila kuphela ngamabele ansundu kusukela manje kuqhubeke.

Kodwa-ke, azikho lapho zidliwa njengengxenye yokudla okuhlukahlukene nokungokwemvelo. Yilapho ezuzisa kakhulu futhi - njengoba engeyona ingxenye yokudla okuvamile - amele ingqopha-mlando ekuvimbeleni impilo.

Umthamo we-millet onsundu ophephile: izipuni ezi-1 kuye kweziyi-4 ngosuku

I-Phytic acid - enye isitshalo sesibili esitholakala ku-brown millet - kuthiwa yenza ama-complexes anamaminerali, ikakhulukazi i-calcium, i-magnesium, i-iron, ne-zinc, ukuze la maminerali angasakwazi ukumuncwa umzimba kodwa akhishwe engasetshenziswanga.

Ukuthi i-phytic acid empeleni ingaholela ekuntulekeni kwamaminerali ngenxa yalesi sakhiwo kuncike enanini le-phytic acid elimunyisiwe kanye nenani lamaminerali adliwe ngesikhathi esifanayo.

Ngakho-ke kuthiwa futhi i-phytic acid ingabangela kuphela ukuntuleka kwamaminerali uma idliwe ngobuningi, njengoba kungaba njalo, isibonelo, ngokudla okuqukethe imikhiqizo ye-soy kuphela.

Kodwa uma umuntu edla izipuni eziyi-1 kuya kwezi-4 zikafulawa we-millet onsundu, ama-millet flakes ansundu, noma amahlumela amabele ansundu nsuku zonke, khona-ke lokhu kuyingxenye encane yokudla kwansuku zonke futhi ngokuqinisekile akukhona ukudla okuphelele okungaqhathaniswa nokudla. ukudla okuhlanzekile kwe-soy, ukuze ingozi yokuntuleka kwamaminerali ingasuswa kulokhu.

Ngokuphambene nalokho, njengoba sibonile ngenhla, i-brown millet inikeza amanani amakhulu kakhulu amaminerali, okusho ukuthi ilinganisa ngokushesha futhi ngokuzimela ukwakheka okuyinkimbinkimbi okubangelwa i-phytic acid.

I-Phytic acid ilawula amazinga kashukela egazini

Ngesikhathi esifanayo, manje sekutholakele ukuthi i-phytic acid nayo inezakhiwo ezinhle. Ngakolunye uhlangothi, kuthiwa inomphumela ovikela umdlavuza ohlelweni lokugaya ukudla futhi, ngakolunye uhlangothi, ivimbela ukuwohloka kwesitashi emzimbeni, okungaholela ekwenyukeni okusesilinganisweni kwezinga likashukela egazini.1,2 ,

I-phytic acid - njengama-polyphenols - ingaba inkinga kuphela uma ufuna ukudla amabele ansundu kuphela kusukela manje kuqhubeke.

Kodwa-ke, njengengxenye yokudla okunempilo okuqaphelayo nokuhlukahlukene, i-phytic acid isetshenziswa kulawo manani (amancane) angaba nemiphumela emihle kakhulu.

Izithombo ze-millet ezinsundu ngaphandle kwe-phytic acid nangaphandle kwama-tannins

Kodwa-ke, labo abangakahlomuli ngobuhle be-millet ensundu ngenxa ye-phytic acid nezinye izitshalo zezitshalo (isb. ama-tannins) bangawela ezithonjeni ze-millet ezinonembeza ohlanzekile.

Ngesikhathi sokuhluma, kokubili i-phytic acid kanye nama-tannins aphulwa kakhulu. Ngesikhathi esifanayo, ikhwalithi nokutholakala kwezinye izithako kungathuthukiswa nakakhulu ngenqubo ye-enzymatic. Izinqubo eziningi ze-metabolic zenzeka ohlamvu lwe-millet. Ngokuhamba kwalokhu, okuqukethwe kwevithamini - uvithamini E ngamaphesenti afinyelela ku-100 - futhi amaprotheni namafutha aguqulwa abe amafomu abaluleke kakhulu kunomsoco. I-mineral content of the millet grains iyagcinwa, ne-bioavailability - isb. B. yensimbi kuze kufike kumaphesenti angu-50 - iyanda.

Ungaziqhumisa ngokwakho izithombo ze-millet ezinsundu. Ungakwazi futhi ukuwathenga omisiwe. Zomiswa ngomoya kahle ngumkhiqizi emazingeni okushisa aphansi (cishe ama-degrees Celsius angama-25) futhi ngenxa yalokho zitholakala ngekhwalithi efanayo ephezulu yokudla okuluhlaza. (Ukuze ube sohlangothini oluphephile, hlola nomkhiqizi mayelana nalezi zindlela zokunquma uma ilebula ingenalo lolu lwazi).

Zenzele ngokwakho izithombo ze-millet ezinsundu

Ngeshwa, i-millet ehlutshiwe njenge-golden millet ngeke isakwazi ukumila, kodwa i-brown millet ifaneleka kakhulu kulokhu. Lapho uthenga, qiniseka ukuthi iphakethe libhalwe ukuthi “germinable”. Ungasebenzisa kokubili imbiza yokuhluma kanye ne-germinator.

• Gcoba izinhlamvu ze-millet emanzini amahora angaba ngu-4.
• Khipha amanzi bese uhlanza izinhlamvu ze-millet ngaphansi kwamanzi agobhozayo.
• Faka izinhlamvu ze-millet ku-germinator yakho noma embizeni ehlumayo.
• Manje hlambulula okusanhlamvu ngamanzi izikhathi ezi-2 kuya kwezi-3 ngosuku. Uma usebenzisa into yokuhluma ene-drip tray, thela amanzi ethreyini bese uhlanza kahle ithreyi.
• Inqubo yokuhluma ithatha cishe izinsuku ezi-3 kuya kwezi-5. Uma igciwane lilikhulu ngokuphindwe izikhathi ezi-3 kunohlamvu lwe-millet ngokwalo, amahlumela e-millet angavunwa.
• Imbewu engu-10 g ikhiqiza cishe ama-30 g amahlumela.
• Hlanza amahlumela e-millet kahle ngaphansi kwamanzi agobhozayo ngaphambi kokuwadla.
• Ungagcina amahlumela e-millet endishini emboziwe esiqandisini isikhathi esingangezinsuku ezi-3.

Iresiphi ye-silicon ene-brown millet

Iresiphi enhle enikeza inqwaba ye-silicon yesikhumba esinempilo, izinwele eziwugqinsi, izinzipho eziqinile, amalunga aqinile, nezicubu ezixhumene eziqinile futhi ingadliwa kanye noma kabili ngosuku yilena elandelayo:

Hlanganisa izipuni ezi-1 kuya kwezi-2 zama-millet flakes ansundu noma amahlumela ama-millet ansundu, isipuni esingu-1 se-oats egoqiwe (noma i-oats esanda kugaywa), nama-raisin ambalwa/ama-sultana namanzi amancane, shiya ukuze ucwiliswe imizuzu engu-20 bese ugoqa i-apula elisanda kugayiwa. .

Jabulela ukudla kwakho!