'Winter Superfood' Today's food in the series is – Bajri.
Last year in the 'Mann Ki Baat' program in winter, PM Narendra Modi appealed to people to increase awareness about millets. In a parliamentary party meeting, he also appealed to MPs to grow and eat more of it.
Our elders used to eat grains along with vegetables according to the season. In winter they usually ate only millet and sorghum. It has a warming effect and is also rich in nutrients.
Millets are still grown today mainly in Africa and India. However, now its demand is increasing all over the world. Its special thing is that it contains complex carbohydrates, so that the body gets energy slowly for a long time.
Eating millets keeps blood sugar levels under control, strengthens bones and lowers cholesterol levels. Eating it also reduces the risk of asthma and cancer.
So, today' Winter superfoods ' In the series we will talk about millets. You will also learn that-
- What is its nutritional value?
- Eating millet reduces the risk of which diseases?
- Which people should not eat millets?
Grandmother used to make millet pudding
Grandmother used to make bajri kheer on cold days. The special thing was that it used all the superfoods in it. Jaggery and sesame seeds are also added in it. Earlier there were very few tools and woolen clothes. At that time, our ancestors used to stay healthy by eating this winter superfood.
Millet is one such winter superfood, which is very beneficial for our health.
Millets are rich in important nutrients Millet contains many nutrients required by the body. It is a grain that also contains adequate amount of protein. It also contains carbohydrates and fiber which are necessary for the body. See graphic:
Millets are rich in vitamins and minerals Millet contains vitamins B1, B2, B3 and B6. Apart from this, it also contains essential minerals like iron, magnesium, phosphorus and zinc. See in the graphic how much essential minerals the body gets by eating one cup of millet daily:
Bajra is very beneficial in winter
- One of the biggest benefits of eating millet is that it helps in weight control. Weight gain is a major problem in a busy lifestyle. Due to reduced physical activity in winters, this problem is further aggravated. In such a situation millets can prove to be very beneficial.
- Blood sugar level remains under control by eating millets. This lowers cholesterol levels and reduces the risk of heart disease. It contains sufficient amount of calcium and phosphorus, which strengthens teeth and bones.
- The risk of asthma and respiratory diseases increases many times in winter. Eating millets can reduce their risk.
Apart from this, what are the other major advantages, see in the graphic:
Some common questions related to millets and their answers
Question: How much millet per day should eat? Answer: Eating 1-2 servings of millet per day is considered safe. About 30-50 grams of millet can be consumed in each serving. Millets should be eaten in moderation.
Question: Can there be any side effects of eating millets? Answer: Generally there is no harm in eating millets. Some people may be allergic to certain grains. If it causes skin rash, body itching or acidity, it should not be consumed and a doctor should be consulted. Eating too much millet can cause gas and digestive problems.
Question: Who should not eat millets? Answer: These people should not eat millets:
- Those who have thyroid problems.
- Those who are allergic to millet.
- Those with irritable bowel syndrome (IBS) or any digestive problems.
Question: Can eating millets cause kidney stones? Answer: Yes, millets are rich in oxalates. This can cause stones along with calcium. If a person has kidney stones or has had such a problem in the past, consult a doctor before consuming millets.
Question: How safe is millet for those with thyroid problems? Answer: Millets contain goitrogens, which affect thyroid function and can lead to thyroid problems such as goiter. If a person already has a thyroid disorder or iodine deficiency, symptoms can be severe.
Question: Can millet be eaten in summer? Answer: Yes, any millet can be eaten even in summer. However, its influence is warm. So if it is to be eaten in summer, it should be mixed with other grains and eaten.
Question: Does millet digest quickly? Answer: No, millet takes a little longer to digest. Complex carbohydrates and high fiber content take longer to digest.
Its advantage is that the stomach feels full for longer. Our body gets energy gradually. If millet is eaten in the morning, the body remains energetic throughout the day. Due to which there is no desire to eat unhealthy snacks during the day.
Question: Can millet be eaten at night? Answer: Yes, it can definitely be eaten. However, it should be eaten in limited quantities as market nutrients are not properly absorbed at night. Apart from this, digestion can also be a problem at night.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
