Millet: 7 qhov txiaj ntsig kev noj qab haus huv thiab kev noj kom haus

Zoo Siab

• 1. Tiv thaiv cem quav
• 2. Tiv thaiv kab mob plawv
• 3. Pab tswj ntshav qab zib
• 4. Tiv thaiv kom tsis txhob muaj ntshav
• 5. Pab ua kom muaj zog ntawm cov pob txha
• 6. Tswj kev noj qab haus huv ntawm lub cev
• Cov lus qhia txog zaub mov noj
• Yuav kom haus li cas
• Zaub mov zoo noj nrog millet
• Millet kua txiv
• Millet dumpling
• Qab zib millet

Millet yog cov nplua nuj nplua nuj nyob hauv fiber, flavonoids thiab minerals xws li calcium, tooj, phosphorus, potassium, magnesium, manganese thiab selenium, ntxiv rau folic acid, pantothenic acid, niacin, riboflavin thiab B6 vitamins, uas muaj cov antioxidant zog thiab pab rau txhim kho cem quav, txo qis cov roj (cholesterol) phem thiab tswj ntshav qab zib.

Ntxiv rau, millet yog nplua nuj nyob rau hauv carbohydrates thiab cov protein, tab sis tsis muaj gluten thiab, yog li ntawd, tuaj yeem noj los ntawm cov neeg muaj tus mob celiac lossis los ntawm cov neeg uas xav tau cov zaub mov tsis pub gluten.

Millet tuaj yeem muas tau hauv cov khw muag khoom noj khoom haus huv, organic fairs thiab cov chaw lag luam tshwj xeeb, tau pom hauv cov qauv nplej hauv beige, daj, dub, ntsuab lossis liab. Feem ntau, daj lossis daj cov noob feem ntau noj.

Cov txiaj ntsig tseem ceeb ntawm millet yog:

1. Tiv thaiv cem quav

Millet yog qhov zoo tshaj plaws rau kev txhim kho kev cem quav vim nws muaj nplua nuj heev hauv cov tshuaj tiv thaiv kab mob uas ua los ntawm kev nqus dej los ntawm cov hnyuv tsim cov gel uas pab tswj txoj hnyuv.

Tsis tas li ntawd, cov tshuaj insoluble tam sim no hauv millet ua yeeb yam xws li prebiotic, pab txhawb qhov sib npaug ntawm cov plab hnyuv muaj, uas ua rau muaj kev ua haujlwm kom zoo ntawm cov hnyuv. Hom fiber ntau no kuj tseem ceeb rau ntxiv ntim rau hauv cov quav, uas yuav pab tswj txoj hnyuv.

2. Tiv thaiv kab mob plawv

Cov tshuaj fiber yaj uas muaj nyob hauv millet pab txo cov roj (cholesterol) phem thiab triglycerides, uas yog lub luag hauj lwm los ua cov rog rog hauv cov hlab ntsha, vim nws txo qhov nqus ntawm cov rog los ntawm cov zaub mov. Yog li, millet txhim kho txoj haujlwm ua haujlwm ntawm cov hlab ntsha thiab pab tiv thaiv cov hlab plawv xws li mob plawv, mob atherosclerosis thiab mob stroke.

Tsis tas li ntawd, flavonoids thiab phenolic acid tam sim no nyob rau hauv millet, muaj cov kev ua antioxidant uas pab txo qis kev puas tsuaj ntawm tes, ua kom cov hlab ntshav noj qab nyob zoo, thiab magnesium thiab potassium pab ua kom cov leeg ntshav thiab tswj ntshav siab.

3. Pab tswj ntshav qab zib

Millet tsis muaj cov carbohydrates yooj yim thiab nplua nuj nyob hauv cov carbohydrates, ua rau nws cov zaub mov glycemic tsawg, siv sijhawm ntev dua kom zom dua li cov hmoov dawb, uas yuav pab kom tsis txhob muaj ntshav qab zib cov ntshav tom qab noj mov, ua rau cov neeg mob ntshav qab zib tswj ntshav qab zib kom yooj yim dua. Millet magnesium tseem yuav pab txo qis cov tshuaj insulin hauv cov neeg muaj ntshav qab zib.

Tsis tas li ntawd, cov flavonoids tam sim no hauv millet muaj cov tshuaj tiv thaiv antioxidant uas ua los ntawm inhibiting cov enzymes tseem ceeb uas ua rau mob ntshav qab zib hom 2, tswj kev nqus ntshav qab zib thiab, yog li, millet kuj pab tiv thaiv ntshav qab zib.

4. Tiv thaiv kom tsis txhob muaj ntshav

Millet yog nplua nuj nyob rau hauv folic acid thiab hlau, uas yog qhov tseem ceeb rau kev tsim cov ntshav thiab cov ntshav ntshav. Yog li, los ntawm kev muab cov tshuaj no rau hauv lub cev, millet muaj peev xwm tswj tau ntau theem ntawm ntshav hemoglobin thiab cov ntshav liab thiab tiv thaiv cov tsos mob tshwm sim ntsig txog ntshav liab, xws li nkees ntau dhau, tsis muaj zog thiab ntau cov rau tes thiab plaub hau, piv txwv.

5. Pab ua kom muaj zog ntawm cov pob txha

Millet yog nplua nuj hauv phosphorus thiab magnesium, uas yog cov zaub mov tseem ceeb ntxiv rau kev txhim kho pob txha thiab pob txha pob zeb, pab ua kom pob txha muaj zog thiab noj qab haus huv.Tsis tas li ntawd, cov hlau nplaum muab los ntawm millet muaj peev xwm nce ntxiv kom nqus tau cov calcium thiab phosphorus los ntawm cov hnyuv, uas tseem ua kom muaj zog ntawm cov pob txha, tau xaiv cov zaub mov zoo rau hauv kev kho mob txha.

6. Tswj kev noj qab haus huv ntawm lub cev

Millet muaj ntau nyob rau hauv niacin, tseem hu ua vitamin B3, tseem ceeb rau kev tswj cov haujlwm thiab metabolism hauv hlwb, thiab kev ruaj khov ntawm noob, tiv thaiv DNA thiab tiv thaiv kev puas tsuaj los ntawm kev laus. Yog li, millet pab tswj kev noj qab haus huv ntawm lub cev, ua kom tawv nqaij noj qab haus huv thiab ua haujlwm ntawm cov hlab ntsha hlwb thiab qhov muag.

Cov lus qhia txog zaub mov noj

Cov lus hauv qab no qhia cov khoom noj muaj txiaj ntsig rau 100 grams ntawm millet:

Nws yog ib qho tseem ceeb kom nco ntsoov tias kom tau txais tag nrho cov txiaj ntsig zoo li tau hais los saud, millet yuav tsum yog ib feem ntawm kev noj zaub mov zoo thiab muaj txiaj ntsig.

Yuav kom haus li cas

Millet tuaj yeem noj hauv zaub xam lav, raws li kev sib dhos, hauv porridge lossis ntxiv hauv kua txiv lossis ua khoom qab zib.

Lub cereal no yog ib qho kev hloov pauv rau lub txhuv thiab hauv qhov no, koj yuav tsum ua nws noj. Txhawm rau ua kom muaj hmoov nplej, koj yuav tsum xub ntxuav cov nplej kom zoo thiab muab pov tseg cov uas puas. Tom qab ntawd, ua 3 ntu dej rau txhua ntu ntawm millet rau li 30 feeb, kom txog thaum tag nrho cov dej huv. Tom qab ntawd, tua lub tshav kub thiab tawm cov millet npog rau 10 feeb.

Yog hais tias lub noob taum soaked ua ntej lawv siav, lub sijhawm ua noj ua haus nce ntxiv los ntawm 30 mus rau 10 feeb.

Zaub mov zoo noj nrog millet

Qee cov ntawv qhia ua noj millet yog yooj yim, npaj tau yooj yim thiab zoo:

Millet kua txiv

Cov khoom xyaw

• 1 tablespoon ntawm millet;
• 1 kua;
• 1 daim ntawm cov taub siav;
• 1 txiv qaub kua txiv;
• Ib nrab ib khob dej.

Npaj hom

Yeej txhua cov khoom xyaw rau hauv rab. Lim, qab zib rau saj thiab mam li haus.

Millet dumpling

Cov khoom xyaw

• 1 khob ntawm qhov dej khov uas tsis muaj xim;
• 1 tws dos;
• Ib nrab ib khob ntawm grated carrot;
• Ib nrab khob ntawm grated celery;
• 1 rab diav ntsev;
• 2 mus rau 3 khob dej;
• 1/2 diav ntawm cov roj zaub.

Npaj hom

So millet nyob rau hauv dej rau 2 teev. Tom qab lub sijhawm ntawd, muab cov roj zaub, dos, zaub ntug hauv paus, zaub txhwb thiab ntsev tso rau hauv lub yias thiab kua zaub kom txog thaum lub dos zoo nkauj. Ntxiv millet thiab maj ntxiv ib nrab ib khob dej, nplawm qhov sib tov zoo. Rov ua cov kauj ruam no kom txog thaum uas cov hmoov nplej txig ua kom tiav thiab qhov sib tov muaj cov nplaum kom zoo. Tso cov lus sib xyaw rau ib daim hlau kom txias thiab tawv. Tsoo thiab tsim cov ncuav qab zib los ntawm txhais tes lossis nrog ib qho pwm. Ci lub ncuav qab zib hauv qhov cub kom txog thaum lawv tsim ua ib lub khob kub. Pab tom ntej.

Qab zib millet

Cov khoom xyaw

• 1 khob ntawm shelled millet tshuaj yej;
• 2 khob mis nyuj tshuaj yej;
• 1 khob dej tshuaj yej;
• 1 txiv qaub tev;
• 1 cinnamon lo;
• 2 dia suab thaj;
• Cinnamon hmoov.

Npaj hom

Nyob rau hauv saucepan, rhaub cov mis, dej, cinnamon stick thiab txiv qaub tev. Ntxiv millet thiab qab zib, sib tov tshaj li tsawg tshav kub, kom txog thaum lub millet yog siav thiab sib tov muaj creamy tsos. Tshem cov cinnamon lo thiab txiv qaub tev. Muab qhov sib tov rau ntawm daim hlau los yog muab faib rau hauv cov khob noom. Txau cov tshuaj cinnamon hmoov nyob rau sab saum toj thiab pabcuam.