Paints: 7 benefits for health and how to consume

The millet is a cereal rich in fiber, flavonoids and minerals such as calcium, copper, phosphorus, potassium, magnesium, manganese and selenium, plus folic acid, pantothenic acid, niacin, riboflavin and vitamins B6, which have antioxidant properties and help to improve vbetween arrest, to decrease bad cholesterol and to control diabetes.

In addition, the millet is rich in carbohydrates and proteins, but it does not contain gluten and so it can be consumed by who has celiac disease or by people who want a gluten-free food.

The millet can be purchased in natural product stores, fairs of organic products and specialized markets, being found in the form of grains in the colours beige, yellow, black, green or red. Generally, they are more consumed the yellow or beige colored seeds.

The main benefits of the painstakedness are:

1. Combat vbetween arrest

The paintlight is excellent for improving the prison of womb as it is very rich in soluble fibers that act by absorbing water from the digestive tract forming a gel that helps regulate the intestine. 

In addition, the insoluble fibers present in the millet act as a prebiotic, contributing to the balance of the intestinal flora, which contributes to the proper functioning of the digestive system. This type of fiber is also important to add volume to the stools, which helps to regulate the intestine.

2. Protects against cardiovascular disease

The soluble fibers present in the millet help in the reduction of bad cholesterol and triglycerides, which are responsible for forming fat plaques in the arteries, as it decreases the absorption of fats from the feed. Thus, the paints improves the functioning of the arteries and helps prevent cardiovascular disease like infarction, atherosclerosis and cerebral stroke.

In addition, the flavonoids and phenolic acid present in the millet, have antioxidant action that help reduce the damage in the cells by keeping the blood vessels healthy, and magnesium and potassium help to relax blood vessels and to control blood pressure.

3. It helps to control glycemia

The millet is poor in simple carbohydrates and rich in complex carbohydrates, making it a low-glycemic index food, taking longer to be digested than white flour, which helps prevent spikes in glycemia after meals, allowing people with diabetes to control blood sugar levels more easily. The millet magnesium, also helps to decrease insulin resistance in people with diabetes.

In addition, the flavonoids present in the millet have antioxidant action that act by inhibiting important enzymes that cause diabetes type 2, controlling glucose uptake and so, the millet also helps prevent diabetes.

4. Prevents anaemia

The millet is rich in folic acid and iron, which are important for the formation of the blood cells and hemoglobin. In this way, by providing these substances to the organism, the paints are able to maintain proper hemoglobin and hemical levels and prevent the onset of anaemia-related symptoms such as excessive fatigue, weakness and nails and more brittle hair, for example.

5. It helps to strengthen the bones

The millet is rich in phosphorus and magnesium that are important minerals to increase bone formation and bone mass, contributing to keep the bones strong and healthy. In addition, the magnesium supplied by the millet is able to increase the absorption of calcium and phosphorus by the intestine, which also favors the strengthening of the bones, being a great food option in the treatment of osteoporosis.

6. It maintains the health of the body

The millet is rich in niacin, also known as vitamin B3, important to maintain the functioning and metabolism of cells, and the stability of genes, protecting DNA and preventing the damage of aging. Thus, the millet helps maintain the body’s health, healthy skin and the functions of the nervous system and eyes, for example.

Table of nutritional information

The following table brings the nutritional composition to 100 grams of paints:

Components

Quantity per 100 g

Carbohydrates

Carbohydrates

Proteins

11.02 g

Iron

Calcium

8 mg

Magnesium

Magnesium

114 mg

Phosphate

285 mg

Potassium

195 mg

Copper

Zinc

1.68 mg

Selenium

2.7 Mcg

Folic Acid

85 Mcg

Pantothenic Acid

0.848 mg

Niacina

Niacina

Vitamin B6

It Is Important To Highlight That To Get All The Benefits Cited Above, The Millet Should Be Part Of A Balanced And Healthy Feed.

How to consume

The millet can be consumed in salads, such as accompaniing, in porridge or as a dessert.

This cereal is a great rice substitute and in this case, must-cook it. To cook the millet, one must first wash the beans well and discard those that are spoilt. Afterwards, cook 3 parts of water for each piece of paints for about 30, until all the water is absorbed. Next one must turn off the fire and leave the dash buffered for 10.

If the beans are made of gravy before they are cooked, the cooking time runs from 30 to 10.

Some painstaking recipes are quick, easy to prepare and nutritious:

Painting recipes

Ingredients

• 1 tablespoon of paints;
• 1 apple;
• 1 piece of cooked pumpkin;
• Suco of 1 lemon;
• Half a glass of water.

Preparing mode

Bater all the ingredients in the blender. Coate, sweeten the following taste and drink.

Painting cupcake

Ingredients

• 1 cup raw, peel-free millet;
• 1 chopped onion;
• Half grated carrot cup;
• Meia cup of grated celery;
• 1 teaspoon of salt;
• 2 a 3 cups of water;
• 1/2 teaspoon of vegetable oil.

Preparing mode

Put the sauce millet in water for 2 hours. After that time, place in a saucepan the vegetable oil, the onion, the carrot, the celery and the salt, and sauce until the onion is transparent. Add the millet and add to the few half cup of water, stirring well the mixture. Repeat this step until the paintball is completely cooked and the mixture has a creamy consistency. Place the mixture on a plater to cool and harden. Deform and shape the dumplings with your hands or with a fording one. Bake the dumplings in the oven until you form a golden cone. Serve next.

Sweet dash

Ingredients

• 1 cup of unpeeled millet tea;
• 1 cups of milk tea;
• 1 cup of water;
• 2 tablespoons of lemon;
• 2 tablespoons of sugar;

Canela powder.

In powder cooker

In a pan, boil the milk, the water, the cinnamon stick and the lemon peel. Add the millet and sugar, mixing in blasting fire, until the paintlight is cooked and the mixture has a creamy aspect. Remove the cinnamon stick and the lemon peel. Place the mixture on a plater or distribute it in dessert cups. Sprinkle cinnamon powder on top and serve.