Hadhuudh yaryaraha ama garowga, faaidooyin,
Hadhuudh yaryaraha ama sida ay dadku u yaqaanaan garowga waa raashin aad u faido badan, waana cuno wadani si wayn oga dhax muuqata daawo dhaqameedka bulshadeenu sida wayn u adeegsato, qaasatan marka uu ruuxu laf ka jabto. Waa raashin dabiici ah oo leh qaybaha kala duwan ee uu nafaqada ka helo jirka aadanuhu. Yaryarahu waa cuno fudud oo aan lahayn wax cilad ah, siiba mar garowga laga dhigto.
Hadhuudh yaryaraha ama waxa afka qalaad loo yaqaan Millet waa erey loola jeedo sabuul firidiisu yaryar tahay kuwaas oo si ballaaran loogu beero adduunka oo dhan sida dalagyada dalagga ama badarka cuntada aadanaha iyo xoolaha xayawaanka ¹. Millets waa gluten-free, hodan ku ah fiber , ** protein, iyo macdanta, waxaana loo karin karaa sida bariis ama soorta ³.
Noocyada hadhuudh yaryaraha
Waxaa jira noocyo badan oo noocyo kala duwan ah oo hadhuudh yaryaraha ah, sida millet luul, finger millet, prose millet , foxtail millet, iyo fonio millet ¹. Hadhuudh yaryaraha waxaa sidoo kale loo isticmaalaa in laga sameeyo cabitaanno khamri ah, rooti, boorash, iyo cuntoyin kale oo fudud ¹..
Faaidooyinka hadhuudh yaryaraha
Cunista hadhuudh yaryaraha waxay jirkaaga u fidin kartaa faa iidooyin caafimaad oo badan, sida:
Xakamaynta sonkorta dhiigga
Hadhuudh yaryaraha waa cunno yar oo ah summad yar, taas oo macnaheedu yahay inaysan keenin xawaare deg deg ah heerarka sonkorta dhiigga ka dib cunista. Tani waxay ka caawin kartaa dadka qaba sonkorowga inay si fudud u maareeyaan heerarka sonkorta dhiiggooda ³.
Isku-darka caafimaadka dheef-shiidka
Hadhuudh yaryarahu wuxuu hodan ku yahay fiberka cuntada, labadaba waa la milmaa oo la isku halleyn karaa. Fiber-ka aan la dafiri karin wuxuu u dhaqmaa sidii prebiotic, kaas oo taageeraya koritaanka bakteeriyada wanaagsan ee mindhicirkaaga. Fiber-ka la mili karo wuxuu caawiyaa hoos u dhaca kolestaroolka iyo heerarka triglyceride, kuwaas oo ah sababaha halista u ah cudurka wadnaha ³ ⁴.
Ilaalinta wadnahaaga
Hadhuudh yaryarahu sidoo kale waa il wanaagsan oo ah niacin, magnesium, iyo potassium, kuwaas oo muhiim u ah joogtaynta cadaadiska dhiigga ee caafimaadka leh iyo ka hortagga atherosclerosis ³ ⁴.
Yaraynta koritaanka unugyada kansarka
Hadhuudh yaryarahu wuxuu ka kooban yahay phytochemicals, sida polyphenols iyo phytic acid, kuwaas oo leh antioxidant iyo astaamahaka hortagga bararka. Xeryahaani waxay gacan ka geysan karaan ka hortagga walaaca iyo caabuqa, ee ku xiran horumarka kansarka ¹.
Dhiirrigelinta bogsashada dhaawaca
Hadhuudh yaryarahu wuxuu hodan ku yahay beta-carotene, oo ah horudhaca fitamiin A. Fiitamiin A wuxuu muhiim u yahay caafimaadka maqaarka iyo bogsashada dhaawaca, iyo sidoo kale caafimaadka indhaha iyo shaqada difaaca jirka ³ ⁴.
Joogtaynta caafimaadka lafaha
Hadhuudh yaryarahu sidoo kale waa isha wanaagsan ee kaalshiyamka, fosfooraska, iyo manganese, kuwaas oo muhiim u ah sameynta lafaha iyo macdanta. Hadhuudh yaryarahu wuxuu gacan ka geysan karaa ka hortagga osteoporosis iyo jabka ¹ ⁴.
Source:
(1) Health Benefits of Millet - WebMD..
(2) 11 Impressive Health Benefits of Millet - Natural Food Series
(3) Millet: Types, benefits, uses, and more - Medical News Today