10 FAʻAMANUIAGA MO LE SOIFUA MALOLOINA FAAMANUIAGA O RAGI (FINGER MILLET) - PAMPEREDPEOPLENY.COM

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Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai mo meaʻai-Neha Ghosh Saunia e Neha Ghosh Ianuari 11, 2019

Talu mai aso anamua, o le ragi (millet millet) sa fai ma vaega o meaʻai a Initia, aemaise lava i Saute Karnataka, e 'aʻai ai o se taumafataga lelei. I lenei tusitusiga, o le a tatou tusia ai e uiga i le soifua maloloina aoga o ragi.

O lenei olo saito e taʻua i igoa eseese e pei o ragi i le Telugu, Kannada ma Hindi, Kodra i Himachal Pradesh, Mandia i Oriya, ma Nachni i Marathi.

E i ai ituaiga eseese o ragi amata mai samasama, paʻepaʻe, mumu, enaena, enaena ma Vaioleti lanu. E faʻaaogaina le mago e fai ai roti, dosa, puddings, idli, ma raggi mudde (polo), ma isi.

E i ai meatotino aoga e pei o antidiarrheal, antiulcer, antidiabetic, anti-inflammatory, antimicrobial ma antioxidant meatotino.

Taua o Meaʻai a le Ragi (Finger Millet)

100 kalama o ragi aofia ai ^[1] :

19.1 kalama aofaʻi o meaʻai i le fiber
102 milligrams aofaʻi phenol
72.6 kalama gaʻo oona
344 milligrams kalisiu
283 milligrams phosphorous
3.9 milligrams uʻamea
137 milligrams magnesium
11 milligrams sodium
408 milligrams potassium
0.47 milligrams 'apamemea
5.49 milligrams manganese
2.3 milligrams metala paʻepaʻe
0.42 milligrams thiamine
0.19 milligrams riboflavin
1.1 milligram niacin

Soifua Maloloina penefiti o Ragi (tamatamai lima lima)

1. Faamalosia ponaivi

Pe a faʻatusatusa i isi millet grains, ragi ua manatu o se tasi o sili sili atu le susu susu o calcium ma 344 mg o le minerale i le 100 kalama o ragi ^[lua] . Kalisiu o se taua minerale manaʻomia mo le tausia o ou ponaivi ma nifo maloloina ma malosi, ma taofia ai le amataina o osteoporosis i tagata matutua. O le kalasi mea o loʻo avea ma se tasi o mafuaʻaga e ala ai ona fafagaina tamaiti tuputupu ae ragi porridge.

2. Pulea le maʻi suka

O le millet aofia ai o le fatu peleue (testa) o loʻo tumu i polyphenols ma meaʻai alava ^[3] . O Ragi e iloa na te togafitia le maʻi suka mellitus, o se faʻamaʻi masani na maua i le hyperglycemia, e mafua mai i le le lava o faʻamatalaga o inisalini. Avea o se maualalo-glycemic faasologa meaai, e fesoasoani i le tausia o lou toto suka tulaga maualuga. Ma, tagata mamaʻi suka o loʻo tuʻufaʻatasia ragi ia latou meaʻai i aso uma, e maualalo le tali atu i le glycemic.

3. Puipuia le lapoʻa

O le maualuga o meaʻai i le ragi e puipuia oe mai le 'ai tele ma faʻatumu lou manava mo se taimi umi. O loʻo iai foʻi le amino acid tryptophan e faʻagaioia o se manaʻomia suppressant ma e aoga i le leiloa mamafa. Ma, sui le saito ma araisa mo ragi e puipuia ai le lapoʻa ^[4] .

4. Faʻamalosia le maloloina o le fatu

Ragi falaoa aofia ai le lelei aofaʻi o magnesium ma potassium. O le magnesium e fesoasoani e faʻatumauina le tata masani o le fatu ma le neula ^[5] ae o le potassium fesoasoani i le faʻagaioiga lelei o maso o le fatu ma faʻaititia ai le aʻafia o le atherosclerosis ^[6] . I leisi itu, o le alava aniva ma le amino acid threonine puipuia le faʻaputuputuina o gaʻo i le ate ma tuʻu i lalo le aofaʻi atoa kolisi i le tino.

5. E maua ai le malosi

Talu ai o le ragi ei ai le aofaʻi lelei o gaʻo, porotini ma gaʻo le faʻatumuina, o le a fesoasoani e faʻatumuina lou tino ma faiʻai ^[7] . Ragi e mafai ona 'aʻai o se muamua / faʻamasani toleniga meaʻai pe afai na e feagai ma le lelava, o se pesini o ragi o le a faʻafouina ai lou malosi tulaga vave. E faʻaleleia atili ai foʻi lau taʻaloga afeleti e fesoasoani ia te oe e fausia ai lou tulaga tumau.

Ragi ua lauiloa foi e fesoasoani i le tino e malolo faʻaletino ona o le tryptophan mataupu faʻapena ona faʻaititia le popole, tiga o le ulu, ma le faʻanoanoa.

6. Puipuia faʻamaʻi tumau

O le polyphenol antioxidants i ragi fesoasoani i le tauina o le tino mai faʻamaʻi tumau ma faʻamaʻi ^[8] . O le vailaʻau puipuia puipuia le soifua maloloina sela mai oxidative faʻaleagaina mafua mai i saoloto radicals. O nei fua saoloto e lauiloa e faʻaosofia ma suia lipids, protein ma DNA faʻatupuina numera o faʻamaʻi e aofia ai kanesa, fatu faʻamaʻi, ma isi.

7. Taua i le kanesa

Ragi, ona o ia o se sili lelei punaʻoa o le uʻamea, ua manatu o se sili meaai mo tagata mamaʻi ma tagata taʻitoʻatasi ma maualalo hemoglobin tulaga. Hemoglobin o se porotini i ai i sela mumu toto o le nafa ma le aveina okesene i le tino atoa. I se faʻaopopoga, o lenei millet o se lelei mafuaʻaga o le thiamine e faʻateleina ai le gaosiga o mumu toto sela.

8. Lelei mo tina lactating

Tina faʻasusu, latou te faʻaaogaina ragi o se vaega o a latou meaʻai i aso uma, o le a faʻateleina le gaosiaina o susu susu. E faʻalauteleina ai le gaosiga o le susu ona o le i ai o le amino acid, calcium ma le uʻamea e aoga foi mo le tamaititi.

9. Faʻaleleia le faʻalumaina

O meaʻai i le gaʻo o meaʻai i totonu o ragi e fesoasoani i le faʻasoasoaina lelei o meaʻai. E fesoasoani i le tufaina gofie o meaʻai i totonu o le manava, faʻafaigofie ai mo meaai ona palu. E fesoasoani foi le alava i le sologa lelei o le manava o le manava ma puipuia ai le papala poʻo ni mea le masani ai ^[9] .

10. Tolopo le matua

O le millet ragi galue ofo mo le paʻu e ala i le fesoasoani ia te oe e faʻatumauina le talavou paʻu, faʻafetai i le amino acid pei o le methionine ma le lysine lea e faʻafaigofie ai ona sosolo i le paʻu maso i maanuminumi ma puipuia ai le fofo o le paʻu. O le 'ai ragi i aso uma o le a taofia ai le matutua i taimi uma.

Auala e Aofia ai Ragi I Lau Taumafa

Mo le 'aiga o le taeao, e mafai ona i ai sau ragi porridge e manatu o se tasi lea o fua sili ona lelei mo le paʻu o le pauna.

Falaoa falaoa e faʻaaogaina e fai ai ragi mudde (polo) e 'aʻai ma sambhar poʻo kari .

Oe mafai ona i ai ragi i le tulaga o idli, uili , agasala ma pakoda faʻapea foi.

A i ai sau nifo suamalie, oe mafai ona saunia ragi ladoo, ragi halwa ma ragi kuki.

Vaʻai Tusitusiga Faʻasino

[1]Chandra, D., Chandra, S., Pallavi, & Sharma, A. K. (2016) .Faʻamatalaga o le Finger millet (Eleusine coracana (L.) Gaertn): O se fale mana o le soifua maloloina e faʻamanuiaina ai iuterene. Saienisi Meaʻai ma le Soifua Maloloina o Tagata, 5 (3), 149–155.
[lua]Puranik, S., Kam, J., Sahu, P. P., Yadav, R., Srivastava, R. K., Ojulong, H., & Yadav, R. (2017). Fausiaina o tamatamailima lima e tetee ai le le atoatoa o le kalisiu i Tagata: Luʻitau ma Faamoemoega. Fuafua i Laʻau Saienisi, 8, 1311
[3]Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2011). Faʻamanuiaga ole soifua maloloina ole millet millet (Eleusine coracana L.) polyphenols ma dietary fiber: o se toe iloiloga .Journal of Food Science and Technology, 51 (6), 1021-40.
[4]Kumar, A., Metwal, M., Kaur, S., Gupta, AK, Puranik, S., Singh, S., Singh, M., Gupta, S., Babu, BK, Sood, S.,… Yadav , R. (2016). Taua o Meaʻai a le Finger Millet [Eleusine coracana (L.) Gaertn.], Ma le latou Faʻaleleia e Faʻaaogaina ai Omics Approaching.Frontiers in Plant Science, 7, 934.
[5]Tangvoraphonkchai, K., & Davenport, A. (2018) .Magnesium ma Faʻamaʻi Cardiovascular. Faʻalautelega i Faamaʻi Fatugao faaumiumi, 25 (3), 251-260.
[6]Tobian, L., Jahner, T. M., & Johnson, M. A. (1989). Atherosclerotic cholesterol ester deposition ua iloga faʻaititia ma le maualuga-potassium taumafataga. Tusi faʻamaonia o le toto maualuga Faʻaopoopoga: tusi faʻamaonia aloaia a le International Society of Hypertension, 7 (6), S244-5.
[7]Hayamizu, K. (2017). Amino Acids ma le Malosiaga Metabolism. Malosiaga Lagolago mo le Faʻaleleia o Tagata faigaluega ma Gaoioiga, 339–349.
[8]Subba Rao, M. V. S. S. T., & Muralikrishna, G. (2002). Iloiloga o le antioxidant meatotino o saoloto ma fusifusia phenolic acid mai lava ma malted tamatamailima millet (Ragi, Eleusine coracana Indaf-15) .Journal o Faifaatoaga ma Meaʻai Vailaau, 50 (4), 889-892.
[9]Lattimer, J. M., & Haub, M. D. (2010). Aʻafiaga o meaʻai i le fiber ma mea e faʻaaoga i le soifua maloloina metabolic. Nutrients, 2 (12), 1266-89.