Izinzuzo Eziyishumi Ezimangazayo Zezempilo ZeRagi (Umunwe Wobumba)

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Kusukela ezikhathini zasendulo, i-ragi (umuthi wamabele) ubulokhu uyingxenye yokudla okuyisisekelo kwamaNdiya, ikakhulukazi eSouthern Karnataka lapho idliwa khona njengokudla okunempilo. Kulesi sihloko, sizobhala ngezinzuzo zezempilo ze-ragi.

Lokhu okusanhlamvu kwamabele kubizwa ngamagama ahlukahlukene afana ne-ragi ngesiTelugu, isiKannada nesiHindi, iKodra eHimachal Pradesh, iMandia e-Oriya, neNachni ngesiMarathi.

Kunezinhlobo ezahlukahlukene ze-ragi kusuka kophuzi, omhlophe, obomvu, onsundu, umbala we-tan nombala we-violet. URagi usetshenziselwa ukwenza i-roti, dosa, uphudingi, i-idli, ne-raggi mudde (amabhola), njll.

Iqukethe izakhiwo ezizuzisayo ezifana ne-antidiarrheal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial and antioxidant properties.

Inani Lokudla Okunomsoco KweRagi (Umunwe Wobumba)

100 amagremu we-ragi aqukethe ^[1] :

• 19.1 amagremu inani lefayibha yokudla
• 102 milligram phenol ephelele
• 72.6 amagremu ama-carbohydrate
• 344 milligrams calcium
• 283 milligrams phosphorus
• 3.9 milligram iron
• 137 milligrams magnesium
• 11 milligram sodium
• 408 milligrams potassium
• 0.47 milligrams ithusi
• 5.49 milligrams manganese
• 2.3 amamiligram zinc
• 0.42 milligram thiamine
• 0,9 milligram riboflavin
• 1.1 milligram niacin

Izinzuzo Zezempilo ZikaRagi (Umunwe Amabele)

1. Kuqinisa amathambo

Uma kuqhathaniswa nezinye izinhlamvu zamabele, i-ragi ibhekwa njengenye yemithombo engcono kakhulu engeyona yobisi ye-calcium ene-344 mg yamaminerali kumagremu ayi-100 e-ragi ^[okubili] . I-calcium yiminerali ebalulekile edingekayo ukugcina amathambo namazinyo akho enempilo futhi eqinile, ngaleyo ndlela kuvimbele ukuqala kwe-osteoporosis kubantu abadala. Okuqukethwe yi-calcium ngesinye sezizathu esenza izingane ezikhulayo zondliwe iphalishi le-ragi.

2. Iphatha isifo sikashukela

Amabele aqukethe ijazi lembewu (testa) ligcwele ligcwele ama-polyphenols kanye nefayibha yokudla ^[3] . URagi waziwa ngokwelapha isifo sikashukela, okuyisifo esingalapheki se-metabolic esichazwa yi-hyperglycemia, esivela ekungangeni kahle kwe-insulin. Ukuba ukudla kwenkomba ephansi ye-glycemic, kuyasiza ekugcineni amazinga kashukela egazini azinzile. Ngakho-ke, iziguli ezinesifo sikashukela ezifaka i-ragi ekudleni kwazo kwansuku zonke zinempendulo ephansi ye-glycemic.

3. Kuvimbela ukukhuluphala

Okuqukethwe kokudla okuphezulu kwe-fiber ku-ragi kukuvimbela ekudleni ngokweqile futhi kugcina isisu sakho sigcwele isikhathi eside. Futhi iqukethe i-amino acid tryptophan esebenza njengesicindezeli sesifiso futhi iyasebenza ekwehliseni isisindo. Ngakho-ke, faka ukolweni nelayisi esikhundleni se-ragi ukuvimbela ukukhuluphala ^[4] .

4. Kukhulisa impilo yenhliziyo

Ufulawa kaRagi uqukethe inani elihle le-magnesium ne-potassium. I-Magnesium isiza ukugcina ukushaya kwenhliziyo nokusebenza komzimba ^[5] kanti, izinsiza ze-potassium ekusebenzeni kahle kwemisipha yenhliziyo futhi yehlisa ingozi ye-atherosclerosis ^[6] . Ngakolunye uhlangothi, okuqukethwe yi-fiber kanye ne-amino acid threonine kuvimbela ukuqongelela kwamafutha esibindi futhi kwehlise ne-cholesterol yonke emzimbeni.

5. Inikeza amandla

Njengoba i-ragi inenani elifanele lama-carbohydrate, amaprotheni kanye namafutha angagcwele, izosiza ukubhebhezela umzimba wakho nobuchopho ^[7] . URagi angadliwa njengokudla kwangaphambi kokuthunyelwe / kokuthunyelwa noma uma uke wabhekana nokukhathala, isitsha se-ragi sizovuselela amazinga akho wamandla ngokushesha. Iphinde ithuthukise ukusebenza kwakho kwezemidlalo kukusiza ukuthi wakhe izinga lokukhuthazela kwakho.

URagi waziwa futhi ngokusiza umzimba ukuthi uphumule ngokwemvelo ngenxa yokuqukethwe kwe-tryptophan ngaleyo ndlela kunciphise ukukhathazeka, ikhanda elibuhlungu nokudangala.

6. Kuvimbela izifo ezingamahlalakhona

Ama-antioxidants e-polyphenol ku-ragi asiza ekulweni nomzimba kwizifo ezingamahlalakhona kanye nezifo ^[8] . Ama-antioxidants avimbela amaseli anempilo emonakalweni we-oxidative obangelwa ama-radicals wamahhala. Lawa ma-radicals amahhala aziwa ngokudala nokuguqula ama-lipids, amaprotheni kanye ne-DNA okwenza izifo eziningi kubandakanya umdlavuza, isifo senhliziyo, njll.

7. Izimpi zokushoda kwegazi

URagi, njengomthombo omuhle kakhulu wensimbi, uthathwa njengokudla okuhle kweziguli ezinesifo segazi nabantu abanamazinga aphansi e-hemoglobin. IHemoglobin yiprotheni ekhona kumaseli abomvu egazi elibhekele ukuthwala umoya-mpilo emzimbeni wonke. Ngaphezu kwalokho, le nyaluthi ingumthombo omuhle we-thiamine okwandisa ukukhiqizwa kwamaseli abomvu egazi.

8. Ilungele omama abancelisayo

Omama abancelisayo, abadla i-ragi njengengxenye yokudla kwabo kwansuku zonke, bazoba nokukhiqizwa okwandisiwe kobisi lwebele. Ithuthukisa ukukhiqizwa kobisi ngenxa yokuba khona kwe-amino acid, i-calcium nensimbi nakho okuyinzuzo enganeni.

9. Kuthuthukisa ukugaya

Okuqukethwe kwe-fiber kokudla ku-ragi kusiza ekugayeni ukudla okufanele. Kusiza ekudlulisweni kokudla kalula emathunjini, kwenze kube lula ukuthi ukudla kugaye. I-Fiber iphinde isize ekunyakazeni kwamathumbu abushelelezi futhi ivimbele ukuqunjelwa noma indle engajwayelekile ^[9] .

10. Kubambezela ukuguga

I-millet ragi isebenza izimanga ngesikhumba ngokukusiza ukuthi ugcine isikhumba sentsha, ngenxa yama-amino acid afana ne-methionine ne-lysine enza izicubu zesikhumba zingabi sengozini yemibimbi futhi zivimbele ukugogeka kwesikhumba. Ukudla i-ragi nsuku zonke kuzogcina ukuguga kungakabi yisikhathi.

Izindlela Zokufaka URagi Ekudleni Kwakho

• Ngesidlo sasekuseni, ungaba nephalishi le-ragi elibhekwa njengezindlela zokupheka ezinhle kakhulu zokwehlisa isisindo.

• Ufulawa kaRagi usetshenziselwa ukwenza i-ragi mudde (amabhola) edliwa nge-sambhar noma i-curry .

• Ungaba ne-ragi ngendlela ye-idli, isondo , isono kanye ne-pakoda.

• Uma unezinyo elimnandi, ungalungisa amakhukhi e-ragi ladoo, ama-ragi halwa nama-ragi.

1. [1]UChandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016). Ukubuyekezwa kwe-Finger millet (Eleusine coracana (L.) Gaertn): Indlu yamandla yezempilo ezuzisa izakhamzimba. Isayensi Yezokudla kanye Nokuphila Kwezomuntu, 5 (3), 149-155.
2. [okubili]UPuranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Ukubopha Ummbila Womunwe Wokulwa Nokushoda Kwe-calcium Kubantu: Izinselelo Nalokho Okulindelwe. Abaphambili Kwisayensi Yezitshalo, 8, 1311
3. [3]UDevi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Izinzuzo zezempilo zamabele (i-Eleusine coracana L.) i-polyphenols ne-fiber yokudla: isibuyekezo. I-Journal of Food Science and Technology, 51 (6), 1021-40.
4. [4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav. , R. (2016). I-Nutraceutical Value of Finger Millet [Eleusine coracana (L.) Gaertn.], Kanye Nentuthuko Yabo Besebenzisa Izindlela Ze-Omics.Frontiers in Plant Science, 7, 934.
5. [5]I-Tangvoraphonkchai, K., & Davenport, A. (2018) .Imagnesium Nezifo Zenhliziyo. Intuthuko Esifo Sezinso Ezingamahlalakhona, 25 (3), 251-260.
6. [6]UTobian, L., Jahner, T. M., & Johnson, M. A. (1989). Ukufakwa kwe-cholesterol ye-atherosclerotic kuncishiswe ngokuphawulekayo ngokudla okuphezulu kwe-potassium. I-Journal ye-hypertension. Isengezo: iphephabhuku elisemthethweni le-International Society of Hypertension, 7 (6), S244-5.
7. [7]UHayamizu, K. (2017) .Amino Acids kanye ne-Energy Metabolism. Amandla Agciniwe Wemisebenzi Ethuthukisiwe Yomuntu kanye Nomsebenzi, 339-349.
8. [8]USubba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Ukuhlolwa kwezakhi ze-antioxidant zama-phenolic acid akhululekile futhi aboshiwe kusuka kumabele abomdabu bomdabu nabomisiwe (iRagi, i-Eleusine coracana Indaf-15) .IJenali Yezolimo Nezokudla Chemistry, 50 (4), 889-892.
9. [9]ILattimer, J. M., & Haub, M. D. (2010). Imiphumela ye-fiber yokudla nezakhi zayo empilweni ye-metabolic Izakhamzimba, 2 (12), 1266-89.

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