Millet

Description

ʻO Millet kahi cereal i loaʻa i ka poʻe mai nā hua o ka millet species i mahi ʻia, hoʻokuʻu ʻia mai nā unahi spikelet e ka ʻili ʻana.

Hana ʻia kēia cereal i ka papa inoa o nā meaʻai e hoʻopau ikaika i ka momona. Kūleʻa ʻo Millet no ka mea ʻaʻohe ona huamoa maʻamau - gluten, ʻo ia hoʻi he hua hypoallergenic ka cereal.

Aloha mākou āpau i ka porridge millet - ʻala a me ka crumbly. ʻIke ʻia ʻaʻole i hana ʻia ka millet mai ka palaoa, e like me ka manaʻo o kekahi mai nā inoa like, akā mai ka millet - kahi cereal i koe i ka makahiki 3 BC. ua ulu ma ke ʻano he mahiʻai mahiʻai ma Kina, ʻEulopa, ʻApelika ʻĀkau. I kēia lā, ʻoi aku ma mua o 400 mau ʻano millet i kamaʻāina, akā ʻelua wale nō i ulu i ko mākou ʻāina: millet maʻamau (ʻo ia kēia e hoʻohana ʻia no ka hana ʻana i ka millet) a capitate (hoʻohana ʻia no ka hānai holoholona).

ʻO kēlā me kēia spikelet o ka millet he nui nā hua i ʻeli ʻia o nā unahi, nā kiʻi ʻoniʻoni pua, a me nā embryos. A laila lepo nā kīhāpai, e hopena ana i nā hua melemele a maikaʻi i ʻike ʻia. ʻO ka millet polished he ʻekolu mau papa: ʻoi aku, mua, a me ka lua, kaukaʻi ʻia i ka helu o nā impurities a me ka maikaʻi o ka hoʻomaʻemaʻe mai nā kiʻi ʻoniʻoni.

ʻO ka mea mua, he mole kumu waiwai maikaʻi loa ka millet; i loko o kēia cereal, ua like ia me ka palaoa, akā ʻaʻole wale ka gluten i ka millet! ʻAe, hiki i nā millet a me nā millet flakes ke lilo i ʻāpana o ka lakio no ka poʻe me ka intolerance gluten (maʻi celiac) a me ka maʻi maʻi i kēia protein protein ʻino.

Akā i ka helu o nā huaʻalea a me nā calorie, ʻoi aku ka haʻahaʻa o ka millet ʻaʻole wale i ka palaoa akā i ka palaoa, no laila hiki ke hoʻokomo ʻia i ka papaʻai o ka poʻe e nānā i ko lākou kaupaona. Aia pū kekahi me ka millet i nā wikamina, micro, a me nā mea macro: potassium, magnesium, sodium, phosphorus, iron, zinc, vitamins o ka hui B a me P.

Pehea e koho ai i ka millet no ka pohō kaumaha

Pono mākou e hoʻomaopopo he millet melemele wale nō nā momona-momona. I loko o ia mau ʻano cereala, pono e loaʻa nā ʻōniu ʻeleʻele kīnā ʻole. A ʻo ka aniani kilohi o ka millet e hōʻike ai i ke alo o ka fiber i loko ona, a he mea pono nō hoʻi ia no ka hakakā ʻana me nā paona keu.

ʻO ka millet Hulled, ka mea maʻamau i nā ʻeke kuke kūikawā, loaʻa ka liʻiliʻi o ka fiber a me nā mea momona, no laila ʻaʻole hiki ke lilo i kēia ʻano cereal i huahana pono olakino.

Ka haku mele a me ka ʻike calorie

Aia ka millet ma kahi o 12-15% mau protein, 70% starch, amino acid pono. Aia ka 0.5-08% pulupulu i nā sereala, 2.6-3.7% momona, mau kō - a hiki i 2%, nā wikamina PP, B1, a me B2, a me ka nui o ka pāhare potassium, magnesium, a me ka phosphorus. Mālama ʻo Millet i ka moʻolelo no ka ʻike o ka molybdenum a me ka makanekiuma.

• ʻO ka nui o ka calorie 342 kcal
• Nā polokina 11.5 g
• Momona 3.3 g
• Kāpena Kāpena 66.5 g

Nā waiwai pono o ka millet porridge

Loaʻa i ka millet nā protein, nā amino acid, a me nā antioxidant e pale i nā huna o ke kino mai ka mumū a me nā hopena o ka nohona ʻino. Loaʻa i kēia cereal ka zinc, ka silicic acid, a me nā huaʻai B a me PP. A i loko o ka millet ka magnesium, calcium, potassium, a me nā huila fluoride, e pono ai no nā niho olakino a me nā iwi.

Kumu hao. ʻO ka millet ke kumu waiwai o ka hao ma waena o nā cereala. Hoʻokahi haneli karamu i loaʻa ma kahi o ʻehiku milligrams o ka hao.

Pono ka hao i ka hoʻokumu koko a me ka lawe ʻana o ka oxygen i loko o ke kino. Akā ʻaʻole hiki i ka ʻōpū o ke kanaka ke ʻoluʻolu maikaʻi i kēia mineral inā mai nā mea kanu mea kanu. No laila, aʻoaʻo ka poʻe kauka i ka hui ʻana i ka millet me nā huaʻai a i ʻole nā ​​huaʻai hou, i loaʻa ka huaola C - kōkua ia i ke kino e omo maikaʻi i ka hao.

ʻAʻohe Gluten. ʻO Millet kekahi o nā hua liʻiliʻi i loaʻa ʻole ka gluten. ʻAʻole ia he mea nui no ke kino olakino, akā ʻaʻole hiki i ka poʻe me ka maʻi celiac ke hoʻomanawanui i kēia mea. No laila, hiki iā lākou ke ʻai i nā palaoa millet ma ke ʻāpana o kahi papaʻai gluten-ʻole olakino.

Paipai i ka hoʻemi kaumaha. ʻO ka millet kahi kumu o nā minelala pono, nā amino acid pono, a me nā haʻihaʻi paʻakikī. Loaʻa i kēia cereal ka protein a me ka fiber. Mahalo i kēia mau ʻōuli, he nui ka poʻe e ʻai i ka millet ʻoiai e lilo ana ka paona. He pākīpī paʻakikī e lawe i kahi manawa lōʻihi e ʻeli a hana i kahi ʻano lōʻihi o ka piha. I ka manawa like, hoʻokahi wale nō haneli mau gram o kēia porridge i loaʻa he 114 kilocalories wale nō.

Kōkua i ka puʻuwai. ʻO Millet kahi waiwai waiwai o ka potassium a me ka magnesium. Mahalo i kēia, hoʻopili maikaʻi nā cereala i ka hana a ka ʻōnaehana cardiovascular ma muli o ka magnesium, hui pū ʻia me ka potassium, hana maʻamau i ka hana o ka puʻuwai puʻuwai.

Maikaʻi ʻo Millet no nā poʻe i loaʻa i ka maʻi diabetes a me atherosclerosis. ʻO kēia no ka mea hāʻawi ka magnesium i ka hana o ʻoi aku ma mua o ʻekolu haneli mau enzyme, he mea nui ka hapa nui i ka synthesizing insulin a me ka lawe ʻana o glucose.

Pale i nā kīʻaha koko mai ka pōʻino. Noho ʻo Millet i kekahi o nā kūlana alakaʻi i ka ʻike momona ma waena o nā cereal, ʻo ia hoʻi nā momona polyunsaturated a monounsaturated. ʻAʻole hiki i ke kino ke hana i kekahi o lākou ma ona iho, akā normalize lākou i nā lipids i ke koko. Pale kēia i nā moku mai nā hoʻololi pathogenic e hoʻonui ai i ka cholesterol.

Ka hōʻino a me nā contraindications

ʻAʻole hiki i nā kīʻaha ʻelua ke hana ʻino i ke kino inā ʻaʻole hoʻohana nui ʻia. Paipai nā Nutristists i ka ʻai ʻana i ka palaoa a me ka palaoa porridge me ke akahele no nā maʻi o ka gastrointestinal tract, keu hoʻi me ka gastritis a me nā ulcer, a me ka hoʻomanawanui ʻole i nā mea haku mele.

He mea weliweli ka millet no nā mea maʻi me nā maʻi thyroid e like me ka mea keakea i ka iodine. A pono ka poʻe e hōʻole i ka acidity haʻahaʻa o ka ʻōpū, ka paʻa pinepine. Pono e hoʻohana i ka huahana me ke akahele e nā wahine hāpai i ke kolu o ka trimester.

Ke kuke ʻana i nā Сereal

Ma mua o ka hoʻomākaukau ʻana i nā cereala, pono ia e holoi i nā cereala i ka wai holo. Pono e holoi holoi ʻia ka millet ma hope o ka hoʻokaʻawale ʻana i nā hua pala. He ʻōlelo aʻoaʻo e mālama me ka wai mehana i 2-3 mau manawa, i kēlā me kēia manawa ke hoʻololi nei i ka wai. Ma mua o ka kuke ʻana, koi ʻia e ninini i ka wai paila ma luna o ka mila, e pale ai i ka hoʻopili.

ʻAʻole pono ka holoi ʻana i nā grits palaoa, akā pono ʻoe e hoʻopiha iā lākou me ka wai anuanu. Mahalo i kēia, lana nā kīʻaha kūpono ʻole a hiki ke hemo maʻalahi. He ʻōlelo aʻoaʻo e hemo i ka hua i ka wā o ka kuke ʻana.

Nā hana hoʻomoʻa kuke

ʻO ke ala maʻamau e hoʻomākaukau i ka palaoa ka paila. E pout ʻoe iā ia i loko o ka wai paila, hoʻohui ʻia kahi paʻakai a hoʻolapalapa ʻia no ka hapalua hola. ʻOi aku ka maikaʻi e ninini i 3 mau aniani o ka wai i loko o ke aniani o ka palaoa. ʻO ka ʻāpana o ka leo hiki iā ʻoe ke pani me ka waiū, e hoʻohui ana ma hope o ka baila ʻana o ka wai, kahi e ʻono ai ka porridge.

Hoʻomākaukau like ʻia ka porridge palaoa, akā ʻaʻole hoʻohana ʻia ka waiū. ʻO ka manawa kuke ka mea like (30 mau minuke). Paipai mākou e ʻono i ka huahana ma ka hopena o ka kuke ʻana.

ʻO ka hoʻohana hou ʻana o nā cereala i hoʻolapalapa ʻia e pili i ka makemake pilikino. ʻO Porridge kahi ipu ʻaoʻao maikaʻi. Hiki i nā cereala ke lilo i ʻāpana o nā salakeke, a ua hoʻopiha ʻia lākou me nā cutlets a i ʻole nā ​​ʻola.

Millet porridge (4 mau mea huna no ka hana porridge crumbly)

nā mea hoʻohui

• 1 ipu kīʻaha
• 3 mau aniani o ka wai
• 50 g pata
• kōpaʻa
• paʻakai

e hoomakaukau ai

1. Nūhou Nū 1. He aila a me ka lepo ka Groats, kahi e kū ai i loko o nā lua o ka palaoa a hoʻopaʻa pū i nā hua i ke kuke ʻana. ʻO kā mākou hana ka hoʻopau i kēia mau aila a me ka lepo lepo. Pehea e hiki ai ke hana i kēia? Pono pono e holoi i nā cereala me ka wai e hoʻolapalapa ana. Pehea wau e hana nei? Hoʻokomo wau i 1 kīʻaha cereal i loko o ka ipu hao a ninini i 1 mau kīʻaha wai. Lawe wau iā ia i kahi pala. E ninini i ka cereal me ka wai i hoʻolapalapa ʻia i kahi kānana a holoi maikaʻi ma lalo o ka wai e holo ana. Pēlā, hoʻomaʻemaʻe mākou i nā cereala me ke kūlana kiʻekiʻe.
2. I kēia manawa hoʻihoʻi mākou i ka cereal i ka ipu, hoʻokomo i ka paʻakai, kō i ka ʻono, a ninini i 2 mau aniani o ka wai (lākiō 1: 2). ʻO kēia lakio e hāʻawi iā ʻoe i ka hopena i makemake ʻia. Inā heʻuʻuku ka wai, e maloʻo loa ia; inā ʻoi aku, e lilo ana i viscous. Kau mākou i ka wela mehana a mai uhi (helu huna 2).
3. Nānā mākou i ka cereal - ma kahi o 10 mau minuke ma hope o ka paila ʻana, ke like ka wai paila me ka cereal, e hoʻohui i ka aila iā ia (helu huna 3), e hāʻawi ana ma luna o ka ʻāpana i nā ʻāpana. Me ka ʻole o ka aila, ʻaʻole hiki iā ʻoe ke hoʻokō i kahi kūlike ʻole, a ʻo ka mea ʻē aʻe, e ʻoi aku ka ʻono o ka porridge. "Mai hōʻino i ka porridge me ka bata" !!!
4. Hoʻopili mākou i ka ipu hao me kahi uhi a hoʻopau i ka wela. Waiho mākou i ka porridge no ka hapalua hola (hūnā No. 4) ma lalo o kahi poʻi pani a i ʻole hihia wehe - pono ia e omo i ka wai i koe a hu.
5. Ke hala ka hapalua hola, mākaukau ka porridge ma ke ʻano he kīʻaha kūʻokoʻa a me kahi kīʻaha ʻaoʻao. A inā makemake ʻoe i ka porridge waiū, hiki iā ʻoe ke hoʻohui i ka waiū a hoʻolapalapa, akā he moʻolelo ʻē aʻe kēlā.

10 mau mea hoihoi e pili ana i ka mila

ʻOiaʻiʻo helu 1: millet is millet nucleoli!

Manaʻo ka poʻe he nui ka millet i hana ʻia mai ka palaoa. ʻAʻole naʻe ia. ʻO ka palaoa ka mauʻu o ka wili, a ʻo ka palaoa kahi mea maka no ka semolina, nā ʻoka palaoa, a me nā ʻauana Artek.

ʻOiaʻiʻo helu 2: ʻo ka millet ka meaʻai a ko mākou mau kūpuna

ʻOiai ma mua o ka hoʻomaka ʻana o nā Kina e ulu i ka laiki i nā nui he nui, ke ulu nei lākou i ka millet. Mai iā lākou, ua hoʻolaha kēia moʻomeheu unpretentious i ka honua holoʻokoʻa. ʻO ka palaoa a me ka palaoa nā kīʻaha cereal ʻelua o ʻAsia kahiko. Kūleʻa ʻole lāua a loaʻa ka manawa e oʻo ai i kahi wā mahana pōkole loa. He palaoa ka palaoa, a me ka palaoa ka porridge.

ʻOiaʻiʻo # 3: Pūnaewele Alkaline Pīkī

ʻO kēia ka inoa lua o ka millet ma USA. He protein alkaline piha. No laila ua hoʻomaopopo ka ʻAmelika i nā pono o ka millet - waiwai i nā protein maoli, a like ʻole me kaʻiʻo, ʻaʻole ia e hoʻomākino i ke kino a ʻaʻohe mea ʻawahia me nā waikawa momona momona.

ʻOiaʻiʻo # 4: ʻai manu

ʻO ka poʻe mālama manu, ʻo ia hoʻi nā budgerigars, a me nā moa, ʻike he ʻāpana ka millet i kā lākou papaʻai. A laila ulu a ikaika nā manu.

ʻOiaʻiʻo helu 5: huaʻai huaora

Millet millet - like ka millet me kahi multivitamin holomua hou a i ʻole he mea hoʻopihapiha meaʻai maoli biologically. E hoʻokolokolo no ʻoe iho: aia i ka millet nā amino acids pono, nā mea momona momona olakino, nā wīwī lohi, a me kahi mau huaora a me nā minelala.

ʻOiaʻiʻo # 6: lanakila i ka luhi a me ka huhū

E kōkua ka porridge millet iā ʻoe e loaʻa hou ka ikaika, e lanakila i ka luhi mau loa a me ka huhū, a hoʻomaikaʻi i ka hoʻomanaʻo - ʻoiai he nui nā huaora B1 a me ka magnesium. E hāʻawi pū ka magnesium i ka hana maikaʻi, i ke kino a me ka noʻonoʻo, a kū i nā pilikia o nā wahine āpau.

ʻOiaʻiʻo # 7: maikaʻi ka millet no ka lauoho mānoanoa

Hoʻomanaʻo ʻoe i kou lauoho o kou kupunawahine a makemake ʻoe e loaʻa iā ia? A i ʻole ʻo ka ʻoiaʻiʻo ua aloha ke kupuna wahine i ka porridge millet? Ma hope o nā mea āpau, loaʻa nā huaora B2 a me PP he nui, nā mea e mālama i ka maʻemaʻe a me ka laumā o ka ʻili, e hāʻawi ana i ka lauoho i ka ikaika a me ka ʻālohilohi a me ka hoʻomaikaʻi ʻana i ka makemake.

ʻOiaʻiʻo helu 8: no ka naʻau a me nā kīʻaha koko

ʻAe, a ma ke ʻano he hypertension e maʻi pinepine ʻole ai. Eia hou, ʻo ka millet kahi waihona o ka huaʻai B5, a nāna ke kuleana no ke olakino o ka puʻuwai a me nā kīʻaha koko. Kōkua ʻo Potassium iā ia - kahi mea i aloha ʻia e nā poʻe cardiologist āpau o ka honua no ka hopena maikaʻi i ka hana o ka puʻuwai.

ʻOiaʻiʻo # 9: nā niho olakino a me nā iwi

ʻO Millet kahi kumu o ka maʻalahi hiki ke assimilable mea kanu phosphorus a me ka silikone, ka hoʻoikaika ʻana i nā iwi a me nā niho, e pale aku ai i nā kaumaha kiʻekiʻe.

ʻOiaʻiʻo # 10: hoʻopanee i ka ʻelemakule

Mālama nā mea aloha millet i ko lākou wā ʻōpio a loaʻa hou nā wrinkle, a ʻo kēia no ka mea he waiwai ka palaoa gula i ke keleawe, kahi e hāʻawi ai i ka paʻa a me ka paʻa i nā mea āpau. Ma waho aʻe, he hiki i ka millet ke wehe mālie i nā toxins a me nā mea ʻino mai ke kino, kahi e hoʻomaikaʻi ai i ke olakino a hoʻonui i ke ola i ke ola.