What are Millet/Siridhanya ?

What are Millets?

Millets are one of the oldest foods known to humans. They are drought resistant crops grown in dry land, and are known to be cultivated 10 thousand years ago in Asia. Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains. Millets are also unique due to their short growing season. They can develop from planted seeds to mature, ready to harvest plants in as little as 65 days.

Benefits of Millets:

In comparison with the grains like rice, wheat and jowar, the millet grains are nutritionally superior to many cereals, and have medicinal value because of their high fibre content, higher amount of protein, including all the essential amino acids, good cholesterol, and the same amount of calcium and iron. Because of its inherent low glycaemic value, these grains are ideal for combating obesity, diabetes, cancer and cardio vascular disorders.

The fibre in millets is in two forms - soluble and insoluble fractions. The soluble fibre fraction delays gastric emptying and helps in slow digestion and slower release of glucose. Thus, the blood glucose levels rise slowly. The insoluble fraction is an inert component metabolically, absorbs water and helps bowel movement, preventing constipation.

Millets with high dietary fibre take longer to chew and thus our eating time increases. Since the brain registers that it is full only after 20 minutes, the increased eating time gives the body a chance to know that the stomach is full, and reduces our chances of overeating. As the fibre nutrient moves in the intestine, it picks up wastes, and adds bulk to the stool ingredient and it makes going to the toilet a pleasurable experience too.

Millet has high content of nutrients, including impressive starch levels, very high B-vitamin content, as well as calcium, iron, potassium, zinc, magnesium, not to mention of its being a healthy source of essential fats in the body. Furthermore, there are significant levels of protein and dietary fibre in millet as well, which contribute to further health benefits of this important grain!

Finally what is “Siri Dhanya”?

Grains are classified as Positive, Neutral and Negative. And the Millet range of grains constitute as Positive and Neutral grains. Among the Positive Millet Grains, which have dietary fibre from 8 % to 12.5 % are Foxtail (Navane), Barnyard (Oodalu), Araka (Kodo), Little (Samai) and Brown Top (Korale). Whereas Pearl (Sajje), Finger (Ragi), Proso (Baragu), Great Millet (White Jowar) and Corn classified as neutral grains, having a little lesser fibre and other nutrients. The millet foods are considered as miracle grains, that’s why we call them “Siri Dhanya” millets.

Positive Millets (Siri Dhanya):

English	Hindi	Kannada	Telugu	Tamil
Barnyard Millet	Sanwa	Oodhalu	Udhalu	Kuthiraivally
Kodo Millet	Kodon	Araka	Arikelu	Varagu
Little Millet	Kutki	Samai	Samulu	Samai
Foxtail Millet	Kakum	Navane	Korra	Tenai
Brown Top Millet		Korale

Neutral Millets:

English	Hindi	Kannada	Telugu	Tamil
Finger Millet	Nachani	Ragi	Ragula	Kezhvaragu
Proso Millet	Chena	Baragu	Variga	Pani Varagu
Pearl Millet	Bajra	Sajje	Sajja	Kanbu
Sorghum (Great Millet)	Jowar	Bili jola	Jonna	Jolam

Health benefits of Siri Dhanya or Millets:

• Beneficial in detoxifying body
• Lowers bad cholesterol level
• Prevents onset of breast cancer
• Helps to prevent type 2 diabetes
• Effective in reducing blood pressure
• Helps to protect against heart diseases
• Aids in treating respiratory conditions such as asthma
• Helps to optimize kidney, liver and immune system health
• Reduces risk of gastrointestinal conditions like gastric ulcers or colon cancer
• Eliminates problems like constipation, excess gas, bloating and cramping

Conclusion:

This is a small attempt to understand what is "Siri Dhanya". I have already posted Navane uppittu or foxtail upma, ragi (finger millet) dosa, ragi (finger millet) rotti and ragi (finger millet) mudde recipes. Soon I will post more recipes using these Millets, which you can find in siridhanya or millet recipes post. And to write this article I have referred few documents and websites, which I have listed below.

References:

Transforming Health through 'Siridhanya' Millets as Healing Foods by Dr. D. Khadar, Scientist, Food Technology Researcher, Exponent & Crusader of Millet Foods, Mysore.

• Wikipedia
• www.kaulige.com
• www.millets.wordpress.com
• www.mymilletzone.wixsite.com

The Buteyko method

 

The Buteyko method is a breathing technique developed by Ukrainian physician Dr. Konstantin Buteyko in the 1950s. It is primarily used to manage asthma and other respiratory conditions. The method focuses on reducing hyperventilation, which is believed to contribute to various health issues. Here's a detailed overview:

Key Concepts of the Buteyko Method

1. Hyperventilation Reduction:

   - Hyperventilation, or over-breathing, leads to excessive loss of carbon dioxide (CO2) from the lungs and blood. This can cause constriction of the airways and blood vessels, resulting in symptoms like breathlessness, wheezing, and increased mucus production.

   - The Buteyko method aims to normalize breathing patterns to maintain optimal CO2 levels in the blood.

2. Breath Control and Reduction:

   - The method includes exercises that involve controlled, shallow breathing through the nose, rather than deep or rapid breathing through the mouth.

   - Patients are taught to reduce the volume of each breath and increase the pause between breaths.

3. Nasal Breathing:

   - Emphasis is placed on breathing through the nose at all times, including during physical activity and sleep. Nasal breathing helps filter, humidify, and warm the air, providing a better environment for the lungs.

4. Breath-Holding Exercises:

   - Exercises often include breath-holding to help increase CO2 tolerance and reset the respiratory center in the brain.

Benefits and Applications

- Asthma Management:

  - Many asthma patients report a reduction in symptoms and medication use after practicing the Buteyko method. The technique helps prevent bronchoconstriction and improves overall respiratory function.

- Other Respiratory Conditions:

  - The method is also used for chronic obstructive pulmonary disease (COPD), bronchitis, and other breathing-related disorders.

- General Well-being:

  - Practitioners often experience improved sleep quality, reduced anxiety, and better overall health due to improved breathing patterns.

Scientific Evidence

- While some studies support the effectiveness of the Buteyko method in reducing asthma symptoms and medication use, it remains a controversial topic in the medical community. Some researchers argue that more high-quality, large-scale studies are needed to fully validate its efficacy.

Practical Exercises

Here are some common exercises used in the Buteyko method:

1. Control Pause (CP):

   - Sit comfortably and breathe normally for a few minutes.

   - Take a small breath in, then a small breath out, and pinch your nose to hold your breath.

   - Count the number of seconds until you feel the first definite desire to breathe.

   - Release your nose and breathe normally through the nose.

   - The CP is a measure of your breath-hold time and an indicator of CO2 tolerance.

2. Reduced Breathing Exercise:

   - Sit comfortably with good posture.

   - Breathe in gently for 2 seconds and breathe out for 3 seconds, maintaining a gentle and slow breathing pattern.

   - Focus on making each breath smaller and lighter, as if you are trying to breathe less air than usual.

3. Nose Unblocking Exercise:

   - Sit up straight and take a small breath in, then a small breath out.

   - Pinch your nose and hold your breath until you feel a moderate air hunger.

   - Release your nose and breathe gently through your nose to recover.

Learning and Practice

- It is often recommended to learn the Buteyko method under the guidance of a certified practitioner to ensure correct technique and safety.

- Regular practice and consistent application of the exercises are crucial for achieving the desired outcomes.

The Buteyko method emphasizes the importance of proper breathing patterns for respiratory health and overall well-being. While it has shown promise, particularly for asthma management, further research is needed to fully understand its benefits and mechanisms.