Little millet not little in nutrition in English Health by Dr. Bhairavsinh Raol books and stories PDF | Little millet not little in nutrition

Little millet not little in nutrition

Little millet is also known as Moraiyo; Kutki;Shavan ; Sama in India.
Panicum sumatrense, known as little millet, is a species of millet in the family Poaceae.
Habitat: In the temperate zones of Asia: the Caucasus, China, East Asia and also in the tropics of the continent: India, Indochina and Malaysia.
Little Millet (Panicum miliare), one of the small millets, is called kutki in Hindi, sava (Marathi), gajro or Samo (Gujrati), same (Kannada), samai (Tamil), and samalu (Telugu).

Little millet is suitable for people of all age groups. Little millet is grown throughout India and is a traditional crop. It is a relative of proso millet but the seeds of little millet are much smaller than proso millet.
It can withstand both drought and waterlogging. It can be cultivated up to 2000 meter above sea level.At present the crop is restricted to some hilly areas in India and is cultivated on about 500,000 ha. It is an important catch crop in some tribal farms in India. There are comparatively fewer numbers of insect pests reported on little millet, but at least 50 species have been reported.

Little millet includes a lot of phosphorus, which is effective for weight loss, cell regeneration, and energy production after an exercise session. It also aids in the detoxification of the body..where health and wellness have become a supreme lifestyle, nutrition oriented foods like millets and other cereals are gaining popularity.

Indian kitchens have evolved a lot in the recent years, but at the same time, have proudly gone back to their roots!

little millet:
Nutritional value per 100 g
Energy 341 kcal
Carbohydrates 67.0 g
Dietary fiber 7.6 g
Fat 4.7 g
Protein 7.7 g
%DV : Quantity
Calcium 2% ;17.0 mg
Iron 72%:9.3 mg
Phosphorus %:220.0 mg
Little millet is a rich source of B-vitamins, minerals like calcium, iron, zinc, potassium etc. It is the best source for controlling obesity, stomach related diseases and diabetes.

Every dietician and nutritionist are vouching for the remarkable benefits that millets have on human health.

Benifits of little millet:
(1) Rich in Potent Antioxidants :
A recent research published in the proceedings of the Nutrition Society (2017) mentions that the millet grains are healthy and richer in polyphenols and antioxidant content compared to the millet flour and flakes.
Little Millet is also rich in tannins, flavonoids which helps against diseases like diabetes, cardiovascular diseases, cataract, cancer, inflammation, Gastrointestinal problems and delay ageing too

(2) Help treat Diabetes;
Little millet is a low glycemic index food that is also rich in dietary fibre. It is useful for diabetics who must control the rapid rise and fall of blood glucose levels.
It takes longer time for glucose to enter the bloodstream and hence blood sugar levels remain stable. This effect proves beneficial for diabetics who have to control rapid rise and decline of blood glucose.

(3) Helps lower cholesterol:
Little millet is rich in Magnesium which helps improve heart health. It is also rich in vitamin Niacin which helps lower cholesterol.

(4) Weight loss:
Little millet contains phosphorus 220 mg% which is great for weight loss, tissue repair and energy production after strenuous workout.
It also helps detoxify the body.
Due to high water-soluble fibre content 7.6 gm%, they provide satiety, prolonged gastric emptying and weight loss.
Hence, little millet is recommended for people with lifestyle disorders liker obesity, diabetes and other cardiovascular conditions.

(5) Respiratory conditions:
Little millet is known to treat respiratory condition like Asthma.

(6) Gluten free:
Samai is gluten free. It is an excellent alternative for those opting for gluten free diet or those with celiac disease/ gluten sensitive enteropathy.

Little millets thus, make a perfect addition to the diet of people who do yoga, workouts, cardio, etc. Moreover, its high nutritional value makes it a must-eat in a balanced diet.

Uses of little millet:
Little millets could be milled into flour for making roti, baked and fried items. The whole grains can be sprouted and used in salads. Dosa, upma, kichidi, tomato rice, lemon rice, curd rice, porridge, chakli, payasam, halwa and kesari are few traditional recipes prepared in different millet growing states in India. Little millet is cooked like rice. Sometimes the millet is also milled and baked. The protein content of the grain is 7.7%. Moraiya khichdi and Curry is a nice combination.Moraiyo khichdi is also eaten with dahi.

Sama Pancham or Rushi Panchami:
Women observe fast known as 'Rishi Panchami Vrat' our 'Sama Panchami Vrat' on this day to express gratitude, respect and to celebrate the good deeds these Maha purush or sages who devoted their lives for the betterment and welfare of the society.
The meaning of Sama Pancham:
In Gujarat, Rishi Panchami is known as Sama Pancham, when farmers hold fast and eat Sama, a type of grain. In Maharashtra, a special dish called" Rishi Panchami Bhaji" with seasonal vegetables is cooked on this day. Devotees end their vrat with this bhaji.
Sama Pancham or Rushi Pancham majorly celebrated among agricultural families in Gujarat. This is also considered a women festival. On this day, the people cook and eat only Sama grains.
By observing fast on Rishi Panchami, one gets purification of body from past sins and blessings of sages.

Information compiled by:
Dr.Bhairavsinh Raol

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Usha Patel

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