Amabele: Izinhlobo, Izinzuzo Zezempilo Nezindlela Zokudla

Amagama Amahle Kakhulu Ezingane

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Amabele ayizinhlamvu zokusanhlamvu ezinomsoco kakhulu zomndeni wasePoaceae. Ingenye yezinhlamvu esidala kakhulu okusanhlamvu futhi ibilinywa kabanzi futhi idliwa kulo lonke elaseNingizimu-mpumalanga ye-Asia nase-Afrika izinkulungwane zeminyaka.

Millet luhlata loluncane, loluyindingilizi lutshalwa kakhulu eNdiya nase Nigeria. Umbala, ukubukeka nezinhlobo zamabele ezihlukahluka kuye ngezinhlobonhlobo zamabele. Amabele ayisilimo sokudla esibalulekile esithandwayo ngenxa yokukhiqiza kwaso nesikhathi esifushane sokukhula ngaphansi kwezimo ezomile, ezipholile [1] .

Ref Ref: smartfood.org

IPearl millet ingenye yamabele asetshenziswa kakhulu eNdiya nasezingxenyeni ezithile ze-Afrika [1] . Zonke izinhlobo zamabele azina-gluten futhi zilayishwa ngamavithamini namaminerali abalulekile anikela ezinzuzweni eziningi zezempilo zalokhu okusanhlamvu okusanhlamvu [okubili] .

Izinhlobo Zama-Millets

Amabele ahlukaniswe ngamabele amancanyana namabele amancane amancane amabele amakhulu yiwo avame ukudliwa [3] .

Amabele amakhulu

• Pearl amabele
• Isithombo seFoxtail
• Abantu beProso noma abantu abamhlophe
• Umunwe noma i-ragi millet

Amabele amancane

• Bafundi bakithi
• Kodo bakithi
• Amabele amancane
• Abantu baseGuinea
• Bantu baseBrowntop
• I-Teff amabele
• Amabele abantu bakithi
• I-Fonio millet
• Izinyembezi zikaJobe ziyabila

Inani Elinempilo Lama-Millets

I-100 g yamabele amnyama aqukethe amanzi ayi-8.67 g, amandla we-378 kcal futhi aqukethe futhi:

• 11.02 g amaprotheni
• 4.22 g amafutha
• 72.85 g i-carbohydrate
• 8.5 g intambo
• 8 mg calcium
• 3.01 mg insimbi
• 114 mg magnesium
• 285 mg phosphorus
• 195 mg potassium
• 5 mg sodium
• 1.68 mg zinc
• 0.75 mg ithusi
• 1.632 mg manganese
• 2.7 mcg selenium
• 0.421 mg thiamine
• 0,29 mg riboflavin
• I-4.72 mg niacin
• 0,848 mg pantothenic acid
• 0.384 mg uvithamini B6
• 85 mcg folate
• 0.05 mg uvithamini E
• 0.9 mcg uvithamini K

Izinzuzo Zezempilo Zama-Millets

1. Thuthukisa impilo yenhliziyo

Amabele asezingeni eliphezulu ane-fiber edlala indima enkulu ekwehliseni i-cholesterol ye-LDL (embi) nokwandisa i-cholesterol ye-HDL (enhle). Ucwaningo lwesilwane lubonise ukuthi i-foxtail millet ne-proso millet zingavimbela isifo senhliziyo ngokunciphisa amazinga e-triglyceride [4] .

Ngokwengeziwe, amabele nawo awumthombo omuhle we-magnesium, amaminerali abalulekile asiza ekwehliseni ubungozi bokuhlaselwa yisifo senhliziyo. Futhi, i-potassium ekhona ema-millets iqinisa amazinga engcindezi yegazi ngokusebenza njenge-vasodilator futhi isize ukunciphisa ingozi yesifo senhliziyo [5] .

2. Lawula amazinga kashukela egazini

Amabele abhekwa njengokusanhlamvu okusanhlamvu okusizayo kwabanesifo sikashukela ngoba anefayibha ephezulu nama-polysaccharides angenaso isitashi, aziwa ukusiza ukulawula amazinga kashukela egazini. I-cereal nayo iphansi kunkomba ye-glycemic (GI), okusho ukuthi ayibangeli spike emazingeni kashukela egazini [6] [7] .

Ucwaningo olushicilelwe ku- Ijenali YaseNdiya Yezocwaningo Lwezokwelapha bathole ukuthi iziguli ezinesifo sikashukela sohlobo lwe-2 ezithathe indawo yokudla kwasekuseni okususelwa elayisi ngesitsha sasekuseni esenziwe ngamamillet kwehlisa amazinga kashukela egazini [8] .

Olunye ucwaningo luye lwabonisa ukuthi abantu abane-glucose yokungabekezeleli kahle (i-IGT) abanikezwe ama-50 g we-foxtail millet ngosuku bakhombisa ukuthuthuka okukhulu emazingeni kashukela egazini [9] .

3. Sekela impilo yokugaya ukudla

Okuqukethwe yi-fiber ema-millets kunamandla amakhulu okulawula uhlelo lokugaya ukudla kanye nokuphazamiseka kwamathumbu okuphansi njengokuqunjelwa, igesi, ukuqunjelwa kanye nokucinana. Kuyasiza futhi ekunciphiseni amathuba ezimo ezinzima zesisu njengezilonda zesisu [10] . Ama-millets nawo acebile kuma-prebiotic nama-probiotic adlala indima enkulu ekwandiseni amabhaktheriya amahle esiswini [ishumi nanye] .

4. Phatha isifo se-celiac

Njengoba amabele kungukudla okusanhlamvu okungenayo i-gluten, kwenza ukukhetha okuhle kakhulu kubantu abaphethwe yisifo se-celiac nalabo abazwela i-gluten [12] .

5. Inezakhi zokulwa ne-antioxidant

Ama-antioxidants e-polyphenol atholakala kuma-millets asiza ekunciphiseni ama-radicals amahhala, axhumene nezifo ezingamahlalakhona nokuguga. Ama-antioxidants asiza nasekukhipheni ubuthi emzimbeni ngokuqeda ubuthi emzimbeni, ngaleyo ndlela kuthuthukise impilo yonke futhi kunciphise ubungozi bezifo ezingamahlalakhona [13] .

6. Ukuvuvukala okuphansi

Amabele ayimithombo ecebile ye-ferulic acid, enomsebenzi oqinile wokulwa nokuvuvukala. Kuyasiza ukuvimbela ukulimala kwezicubu futhi kuvuselele inqubo yokuphulukiswa kwesilonda. Ucwaningo lwango-2004 lwabika ukuthi imiphumela elwa ne-antioxidant yesifo somunwe yasheshisa inqubo yokuphulukisa isilonda esikhunjeni kumagundane esifo sikashukela [14] .

7. Phatha umdlavuza

Ama-millets acebile ngama-phenolic acid, ama-tannins nama-phytates angasiza ekuvimbeleni ukukhula kwamaseli anomdlavuza [ishumi nanhlanu] . Ucwaningo lukhombisile ukuthi amabele eminwe namabele anamandla okuphatha ingozi yomdlavuza ngenxa yokuba khona kwama-polyphenols ne-fiber kuzo [16] [17] .

Imiphumela emibi Yama-Millets

Yize amabele enamavithamini namaminerali abalulekile, futhi aqukethe ama-phenolic acid, ama-tannins nama-phytates asebenza njengezidambisi eziphazamisa ukumunca komzimba kwezinye izakhi ezifana ne-iron, i-zinc ne-calcium [18] .

Okuqukethwe okungenamsoco kuma-millets kungancishiswa ngokucwilisa, ukuhluma nokubilisa amabele.

Ungawapheka Kanjani Amamillets

Amabele aswidi kufanele afakwe ubusuku bonke ukwehlisa okuqukethwe okungenawo umsoco bese kufanele asetshenziswe ekuphekeni. Faka amanzi ezinyalaneni ezingaphekiwe bese uwaletha kumathumba uwasebenzise kuzo zonke izinhlobo zezitsha.

Izindlela Zokudla Amabele

• Sebenzisa amabele njengenye indlela yelayisi kuresiphi ye-pulao.
• Faka amabele ephalishini lakho lasekuseni.
• Faka amabele kumasaladi akho.
• Sebenzisa ufulawa wamabele ukubhaka amakhukhi namakhekhe.
• Ungadla amabele akhukhumele njengenye indlela yama-popcorn.
• Amabele abambele umzala.

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