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Millet (common millet, true millet) is a cereal whose grain has numerous properties and nutritional values, therefore it has found many uses. Millet is a gluten-free grain, therefore it can be eaten by people with celiac disease and gluten intolerance. However, it is an excellent source of B vitamins, beneficial polyunsaturated fatty acids and antioxidants. What is the he alth effect of millet? How was it used in the kitchen? What is made of it?
Millet(common millet, true millet,Panicum miliaceum L. ) is a grain whose grains have long been known to mankind. Itspropertiesandnutritional values were already appreciated in ancient China, from where millet came to Europe and America. Currently, millet is an underestimated cereal, and in developed countries it is used mainly as animal feed.
- Millet - he alth properties
- Millet - nutritional values
- Millet - use in the kitchen
Millet - he alth properties
Millet is a protein-rich grain that is a source of essential amino acids: methionine and cysteine. Millet is also characterized by a high content of polyunsaturated fatty acids, dietary fiber and polyphenols. Millet is rich in complex carbohydrates. Consuming a meal with millet gives you energy for longer, causing a gradual release of energy and increasing the feeling of fullness.Milletis therefore an excellent proposition for people who are slimming and who want to maintain a he althy body weight. In addition, the grain is rich in copper, phosphorus and iron. In addition, it contains significant amounts of B vitamins.
- is a gluten-free grain and is therefore a great option for people suffering from celiac disease and gluten intolerance
- lowers cholesterol, stabilizes blood glucose levels thanks to the presence of dietary fiber (beta-glucan)
- has a positive effect on the digestive system, facilitates defecation
- thanks to the presence of phosphorus, zinc and B vitamins, it has a positive effect on the circulatory system: it strengthens the walls of blood vessels and lowers blood pressure,
- antioxidant compounds contained in it protect against free radicals - they protect DNA against damage and prevent the formation of cellscancer
- thanks to the high content of non-heme iron, it has a positive effect on the formation and functioning of red blood cells, prevents the occurrence of anemia, which is associated with impaired cognitive functions, immune system and digestive system
- helps to keep the blood glucose level constant, which prevents the occurrence of diabetes, metabolic syndrome
- reduces blood glucose levels and reduces insulin resistance in diabetics, and also reduces postprandial glucose levels
- thanks to its alkaline properties, it helps to maintain the acid-base balance in the body
- accelerates wound healing and prevents tissue damage
- has a probiotic effect - supports the intestinal microflora and supports its resettlement by bacteria. Fermented millet products act as natural probiotics in people with diarrhea
Millet - nutritional value (in 100 g of product)
Caloric value - 378 kcal Protein - 11.02 g Fat - 4.22 g
- saturated fatty acids 0.723 g - monounsaturated fatty acids 0.773 g - polyunsaturated fatty acids 2.134 g
Carbohydrates 72.85 g Fiber 8.5 g
Minerals(% of RDA for an adult)
Phosphorus - 285.0 mg (41%) Potassium - 195.0 mg (6%) Sodium - 5.0 mg (0.3%) Calcium - 8.0 mg (0.8%) Iron - 3.01 mg (30%) Magnesium - 114.0 mg (29%) Zinc - 1.68 mg (15%) Copper - 0.75 mg (83%) Selenium - 2.7 µg (5%)
Vitamin B1 - 0.421 mg (32%) Vitamin B2 - 0.29 mg (22%) Niacin - 4.72 mg (30%) Vitamin B6 - 0.384 mg (30%) Vitamin B12 - 0.0 µg (0%) Folate - 85.0 µg (21%) Vitamin E - 0.05 mg (0.5%)
Source: USDA Nutritional Value,% of Recommended Daily Allowance: Nutrition Standards, IŻŻ Amendment, 2022
Millet - use in the kitchen
Millet is used to make millet, which can be an addition to meat and vegetable dishes, desserts and as a breakfast meal in the form of millet with the addition of fruit and nuts.
Millet grains are small and round with a yellowish color.
Millet groats obtained from millet grains in the kitchen can be used in many ways, including:
- to prepare desserts with fruit sauces, nuts, raisins, thanks to which, apart from adding flavor, the nutritional value of the dish increases
- to prepare milk soup, gruel or pudding
- for soups - as a replacement for potatoes
- as an addition to meatballs, cutlets, pates, starchy meat for meat dishes, for stuffing for dumplings
- for the preparation of creams forcakes
- as an addition to salads
Millet is also used to make millet flour with a slightly nutty smell and bitter taste. You can prepare cakes and cookies from millet flour. It is also used in the production of pasta and is used in the preparation of gruels. Millet is another product made from millet.
Why is Polish grain valuable?
Source: x-news / Dzień Dobry TVN