Millet: Melemo e 7 ea bophelo bo botle le mokhoa oa ho e sebelisa

Litaba

• 1. Ho loantša ho patoa
• 2. E sireletsa khahlanong le lefu la pelo
• 3. E thusa ho laola tsoekere maling
• 4. E thibela phokolo ea mali
• 5. E thusa ho matlafatsa masapo
• 6. Ho boloka bophelo bo botle ba mmele
• Tafole ea tlhaiso-leseling ea phepo e nepahetseng
• Mokhoa oa ho ja
• Li-recipe tse phetseng hantle tse nang le nyalothe
• Lero la nyalothe
• Ho qhalana ha nyalothe
• Nyalothe e tsoekere

Millet ke lijo-thollo tse nang le fiber, flavonoids le liminerale tse kang calcium, koporo, phosphorus, potasiamo, magnesium, manganese le selenium, ntle le folic acid, pantothenic acid, niacin, riboflavin le livithamini tsa B6, tse nang le thepa ea antioxidant hape li thusa ho thusa ntlafatsa ts'oaetso, ho theola k'holeseterole e mpe le ho laola lefu la tsoekere.

Ntle le moo, nyalothe e na le lik'habohaedreite le liprotheine, empa ha e na gluten, ka hona, e ka jeoa ke ba nang le lefu la celiac kapa ke batho ba batlang lijo tse se nang gluten.

Millet e ka rekoa mabenkeleng a lijo tsa bophelo bo botle, lipontšo tsa manyolo le mebaraka e ikhethang, e fumaneha ka sebopeho sa lithollo ka beige, bosehla, botsho, botala kapa bofubelu. Ka kakaretso, peo e mosehla kapa ea beige e sebelisoa haholo.

Melemo ea mantlha ea nyalothe ke:

1. Ho loantša ho patoa

Millet e ntle haholo bakeng sa ho ntlafatsa ho sokela hobane e na le likhoele tse ngata tse qhibilihang tse sebetsang ka ho monya metsi a tsoang tšilong ea lijo e etsang gel e thusang ho laola mala.

Ntle le moo, likhoele tse sa qhibilihang tse fumanehang ka nyalothe li sebetsa e le prebiotic, e tlatselletsang botsitso ba limela tsa mala, tse tlatsetsang ts'ebetsong e nepahetseng ea sisteme ea tšilo ea lijo. Mofuta ona oa fiber le ona o bohlokoa ho eketsa molumo setulong, se thusang ho laola mala.

2. E sireletsa khahlanong le lefu la pelo

Likhoele tse qhibilihang tse fumanehang ka har'a nyalothe li thusa ho fokotsa k'holeseterole e mpe le triglycerides, tse ikarabellang bakeng sa ho etsa mabokose a mafura methapong, kaha e fokotsa ho monya mafura lijong. Kahoo, nyalothe e ntlafatsa tšebetso ea methapo ebile e thusa ho thibela mafu a pelo le methapo a kang lefu la pelo, atherosclerosis le stroke.

Ntle le moo, li-flavonoids le phenolic acid e teng ka nyalothe, li na le tšebetso ea antioxidant e thusang ho fokotsa tšenyo ea sele, ho boloka methapo ea mali e phetse hantle, mme magnesium le potasiamo li thusa ho khatholla methapo ea mali le ho laola khatello ea mali.

3. E thusa ho laola tsoekere maling

Millet e na le lik'habohaedreite tse bonolo ebile e na le lik'habohaedreite tse rarahaneng, e etsa hore e be lijo tse tlase tsa glycemic index, e nka nako e telele ho e sila ho feta phofo e tšoeu, e thusang ho qoba li-spikes tsa tsoekere maling kamora lijo, ho lumella batho ba nang le lefu la tsoekere ho laola maemo a tsoekere maling habonolo. Millet magnesium e boetse e thusa ho fokotsa ts'oaetso ea insulin ho batho ba nang le lefu la tsoekere.

Ntle le moo, li-flavonoids tse fumanehang ka har'a nyalothe li na le tšebetso ea antioxidant e sebetsang ka ho thibela li-enzyme tsa bohlokoa tse bakang mofuta oa 2 lefu la tsoekere, ho laola ho monya tsoekere, ka hona, nyalothe e boetse e thusa ho thibela lefu la tsoekere.

4. E thibela phokolo ea mali

Millet e na le asiti e ngata le tšepe, tse bohlokoa molemong oa ho theha mali le lisele tsa hemoglobin. Kahoo, ka ho fa 'mele lintho tsena, nyalothe e khona ho boloka maemo a lekaneng a hemoglobin le lisele tse khubelu tsa mali le ho thibela ho hlaha ha matšoao a amanang le phokolo ea mali, joalo ka mokhathala o feteletseng, bofokoli le manala le moriri o senyehang habonolo, mohlala.

5. E thusa ho matlafatsa masapo

Millet e ruile ka phosphorus le magnesium, e leng liminerale tsa bohlokoa ho eketsa tšebetso ea masapo le masapo, e thusang ho boloka masapo a le matla hape a phetse hantle.Ntle le moo, magnesium e fanoang ke nyalothe e khona ho eketsa ho monya calcium le phosphorus ke mala, e amohelang le ho matlafatsa masapo, e le khetho e ntle ea lijo kalafong ea lefu la masapo.

6. Ho boloka bophelo bo botle ba mmele

Millet e na le niacin e ngata, e tsejoang hape e le vithamine B3, e bohlokoa bakeng sa ho boloka tšebetso le metabolism ea lisele, le botsitso ba liphatsa tsa lefutso, ho sireletsa DNA le ho thibela tšenyo ea botsofali. Kahoo, nyalothe e thusa ho boloka bophelo bo botle ba 'mele, letlalo le phetseng hantle le ts'ebetso ea methapo le mahlo, mohlala.

Tafole ea tlhaiso-leseling ea phepo e nepahetseng

Tafole e latelang e bonts'a sebopeho sa phepo bakeng sa ligrama tse 100 tsa nyalothe:

Ho bohlokoa ho hlokomela hore ho fumana melemo eohle e boletsoeng kaholimo, nyalothe e tlameha ho ba karolo ea phepo e nepahetseng le e nepahetseng.

Mokhoa oa ho ja

Nyalothe e ka jeoa ka har'a lisalate, e le se tsamaeang le eona, ka motoho kapa e eketsoa ka maro kapa e le sopho.

Lijo-thollo tsena li nka sebaka sa raese hantle mme maemong ana o lokela ho e pheha. Ho pheha nyalothe, o tlameha ho qala ho hlatsoa lithollo hantle ebe o lahla tse senyehileng. Ebe u pheha likarolo tse tharo tsa metsi karolong e 'ngoe le e' ngoe ea nyalothe metsotso e ka bang 30, ho fihlela metsi 'ohle a kenella. Ka mor'a moo, tima mocheso 'me u tlohele nyalothe e koaetsoe ka metsotso e 10.

Haeba linaoa li kolobisitsoe pele li pheha, nako ea ho pheha e eketseha ho tloha metsotso e 30 ho isa ho e 10.

Li-recipe tse phetseng hantle tse nang le nyalothe

Mefuta e meng ea diresepe ea nyalothe e potlakile, e bonolo ho e lokisetsa ebile e na le phepo:

Lero la nyalothe

Lisebelisoa

• 1 tablespoon ea nyalothe;
• Apole e le 'ngoe;
• Sengoathoana se le seng sa mokopu o phehiloeng;
• 1 lero la lemone;
• Halofo ea khalase ea metsi.

Mokhoa oa ho itokisa

Otla lisebelisoa tsohle tsa blender. Khathatsa, natefisa ho latsoa ebe u noa.

Ho qhalana ha nyalothe

Lisebelisoa

• 1 senoelo sa nyalothe e sa senngoang;
• 1 eiee e khethiloeng;
• Halofo ea senoelo sa rantipole e halikiloeng;
• Halofo ea senoelo sa celery e halikiloeng;
• 1 teaspoon ea letsoai;
• Likopi tse 2 ho isa ho tse 3 tsa metsi;
• 1/2 teaspoon ea oli ea limela.

Mokhoa oa ho itokisa

Nyallela metsing ka lihora tse 2. Kamora nako eo, kenya oli ea meroho, eiee, rantipole, celery le letsoai ka pane 'me u li sutumetse ho fihlela onion e hlakile. Kenya nyalothe 'me butle-butle eketsa halofo ea kopi ea metsi, o hlohlelletsa motsoako hantle. Pheta mohato ona ho fihlela nyalothe e phehiloe ka botlalo mme motswako o na le botsitso bo hlakileng. Beha motsoako ka platter ho pholile le ho thatafala. Tlosa 'me u bōpe li-cookie ka letsoho kapa ka hlobo. Boha li-cookie ka ontong ho fihlela li theha khoune ea khauta. Sebeletsa ka mor'a moo.

Nyalothe e tsoekere

Lisebelisoa

• Kopi e le 'ngoe ea tee ea nyalothe e nang le masapo;
• Likopi tse 2 tsa tee ea lebese;
• 1 kopi ea tee ea metsi;
• Peele ea 1 ea lemone;
• Thupa ea sinamone e le 1;
• 2 tablespoons ea tsoekere;
• Phofo ea sinamone.

Mokhoa oa ho itokisa

Ka sekotlolo, pheha lebese, metsi, thupa ea sinamone le lekhapetla la sirilamunu. Kenya nyalothe le tsoekere, u tsoaka holim'a mocheso o tlase, ho fihlela nyalothe e pheha 'me motsoako o na le chebahalo e boreleli. Tlosa thupa ea sinamone le lekhapetla la sirilamunu. Beha motsoako ka platter kapa u tsamaise ka linoelo tsa dessert. Fafatsa phofo ea sinamone ka holimo ebe u sebeletsa.