He mea nui i nā meaʻai he nui a puni ka honua, ua ulu ka millet ma ʻApelika no nā kenekulia ma mua o ka mahi ʻia ʻana e ke kanaka. Ma waho aʻe o ka waiwai o ka meaʻai, ulu maikaʻi ia ma nā ʻāina anuanu a maloʻo a hiki ke ʻohi ʻia i loko o 70 mau lā o ke kanu ʻana. ʻOiai ua mahi nui ʻia ma ʻApelika, ʻAsia, a me ʻEulopa, ua lilo ia i mea kaulana loa i ka honua Komohana.

Hōʻike pinepine ʻia ʻo Millet ma ke ʻano he hua kahiko, ʻoiai ʻo ia ka hua. ʻAʻohe manaʻo manaʻo no ka huaʻōlelo "ka palaoa kahiko," akā ʻo ka 'Aha 'Aha 'Ai Pa'i i loko o kēia ʻano ʻano ʻano hua i hoʻololi ʻole ʻia i nā kenekulia i hala. ʻO ka Quinoa, ka hua chia, a me ka buckwheat ka mea i manaʻo ʻia he ʻano kahiko a ʻaʻole nā ​​​​ʻano palaoa hou.

ʻOiai he ʻanoʻano, hāʻawi ka millet i nā pono olakino like me nā kīʻaha ʻē aʻe a hiki ke hoʻomākaukau ʻia ma nā ʻano like. Ua like ia me nā pellet melemele liʻiliʻi o ka hua manu (ʻo ia hoʻi, ʻo ia kekahi o ke ʻano o ka hoʻohana ʻia ʻana) akā hoʻomoʻa ʻia ia i loko o kahi ʻano hua ʻai me ka ʻono kulina mālie. He mea waiwai ia a hāʻawi i nā waiwai pale puʻuwai he nui me nā mea ʻē aʻe pomaikai. Eia kekahi, he mea kūʻokoʻa ia e hiki ke kōkua i ka hoʻohui ʻana i kekahi ʻano ʻono i kāu meaʻai gluten free.

He aha nā pono olakino o ka Millet?

Aia i loko o ke kīʻaha o ka millet i kuke ʻia ma kahi o 207 calories me ka ʻoi aku o 6 grams o ka protein, 2 grams o ka fiber meaʻai, a me ka liʻiliʻi o 2 grams o ka momona. He waiwai ia i nā minerale e like me ka calcium, copper, iron, magnesium, phosphorus, potassium, a me selenium a me nā huaora pono e like me ka folate, pantothenic acid, niacin, riboflavin, a me nā Vitamina B6, C, E, a me K.

ʻO ka nui o nā pono olakino ikaika loa e hāʻawi ʻia e pili ana i kona ʻano fiber. No ka laʻana, hiki i nā pae kiʻekiʻe o ka fiber i loaʻa i loko o ka millet ke kōkua i ka hōʻemi ʻana i ka lipoprotein haʻahaʻa haʻahaʻa (LDL) a i ʻole ka kolamu "ʻino" ʻoiai e hoʻonui ana i ka lipoprotein kiʻekiʻe (HDL) a i ʻole "maikaʻi" cholesterol. Ma waho aʻe o ka hoʻomaikaʻi ʻana i ke kiʻekiʻe o ka cholesterol, ke kākoʻo nei ka fiber content o ka millet i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke koko a, i ka hana ʻana pēlā, e hōʻemi ana i kou pilikia no ka hōʻeha puʻuwai a me ka hahau.

Eia kahi hiʻohiʻona o kekahi o nā pono olakino ʻē aʻe i hāʻawi ʻia e ka millet:

• Me ka 9 grams o ka fiber no ka lawelawe 100-gram, kākoʻo ka millet i ke olakino olakino a maʻamau. Hiki ke kōkua hoʻoholo i nā pilikia e like me ka maʻi maʻi a kākoʻo i nā pua ʻōpū olakino e pale ai i nā ʻeha peptic a hōʻemi i kou pilikia o ka maʻi maʻi ʻaʻai.
• He waiwai ʻo Millet i nā catechins e like me quercetin ka mea e hoʻoikaika i ka hana o ke akepaʻa a me ka puʻupaʻa. Pono kēia mau ʻāpana no ka detoxification o ke kino.
• Hāʻawi ka magnesium content o ka millet i nā pono like ʻole me ka hoʻomaikaʻi ʻana i ka ʻike insulin e kōkua i ka pale ʻana i ke ʻano 2 diabetes.
• He nui ka Millet antioxidants me ka selenium, quercetin, a me ka waikawa pantothenic e pale ana i ke kino mai ka poino free-radical a me ke kaumaha oxidative, e kokua ana i ka pale ana i na ma'i mau.
• Waiwai i hao a me ka folate a me ka waikawa folic, kōkua ka millet i ka pale ʻana i ka anemia ma ke kākoʻo ʻana i ke kūkulu ʻia ʻana o ke koko ʻulaʻula a me ka mālama ʻana i nā pae hemoglobin kūpono.
• Kākoʻo ka mea phosphorus o ka millet i ke kūkulu ʻana i nā cell, nā ʻiʻo, a me nā iwi, e kōkua ana i ke kino e hoʻoponopono iā ia iho - ʻo ka phosphorus kekahi mea koʻikoʻi i nā kūkulu ʻōnaehana nerve.
• Me ka nui o ʻaʻole hiki ke hoʻoheheʻe ʻia, pale ka millet i ke kūkulu ʻia ʻana o nā gallstones ma ka hōʻemi ʻana i ka manawa transit intestinal transition - hoʻemi pū ia i ka huna ʻana i ka bile acid i ʻike ʻia e kōkua i ka hoʻokumu ʻana i ka gallstone.

Inā makemake ʻoe e hauʻoli i nā pono olakino o ka millet, maʻalahi ka hoʻohui ʻana i kēia palaoa kahiko i kāu ʻai. Hiki ke puhi ʻia e like me ka laiki, i kuke ʻia i loko o kahi risotto, i hoʻolei ʻia me nā mea kanu i loko o ka saladi, a i ʻole nā ​​​​mea ʻala a lawelawe ʻia ma kāna iho.

Xiaomi 2.5kg

Manaʻo kōkua no ke kuke ʻana i ka Millet

Hoʻomoʻa ʻo Millet i loko o nā kīʻaha liʻiliʻi, ʻoluʻolu, no laila e hana maikaʻi ia i nā ʻano ʻano like ʻole a i ʻole ma ke ʻano he kīʻaha ʻaoʻao kū hoʻokahi. ʻO ka mea e hoʻomanaʻo ai i ka wā e kuke ai i ka millet, ʻo ia nā pahu melemele liʻiliʻi loa wikiwiki ka kuke ʻana no ka mea liʻiliʻi lākou, no laila pono ʻoe e makaʻala i ka wā e hoʻomākaukau ai i kēia palaoa e pale ai i ka ʻai ʻana. Eia kahi meaʻai maʻalahi no ka hoʻomākaukau ʻana i ka fluffy, whole-grain millet i mākaukau e ʻai:

Nā mea hoʻohui:

• 1 kīʻaha millet i kuke ʻole ʻia
• 2 mau kīʻaha mea kanu (aiʻole ka wai)
• ¼ teaspoon ka paʻakai
• 1 punetune pata

Nā kuhikuhi:

1. E puhi i ka millet ʻaʻole i hoʻomoʻa ʻia i loko o kahi ipu nui maloʻo ma luna o ka wela wela a hoʻomoʻa ʻia no 4 a 5 mau minuke a lilo i kala gula-ʻeleʻele.
2. E hoʻoulu i ka hupa mea kanu a me ka paʻakai a laila lawe mai i ka wai i kahi ʻeha ma luna o ka wela nui.
3. E ho'ēmi i ka wela a hiki i ka liʻiliʻi a hoʻoulu i ka pata a laila e uhi i ka ipu.
4. E hoʻomoʻa a hiki i ka ʻai ʻana o ka millet i ka hapa nui o ka wai, ma kahi o 15 mau minuke - pale i ka hoʻoulu ʻana a i ʻole ka hāpai pinepine ʻana i ke poʻi.
5. Wehe ʻia mai ka wela a kū, uhi ʻia, ma kahi o 10 mau minuke a hiki i ke koena o ka wai.
6. E hoʻomaloʻo i ka millet me ka ʻōpala a hoʻoponopono i ka mea ʻono e ʻono. E lawelawe wela.

Ke noʻonoʻo nei pehea ʻoe e hoʻohana ai i ka millet i ka kuke ʻai ʻole gluten? E ho'āʻo e hoʻolei i kahi millet i hoʻoluʻu ʻia me nā mea kanu hou a me nā hua ʻai ʻokiʻoki no ka salakeke kauwela ʻono. A i ʻole, no kahi koho meaʻai ʻoi aku ka maikaʻi, e hana ʻoe i kāu mau meaʻai millet veggie burgers me ka millet moʻa (me ka hoʻohana ʻana i nā kuhikuhi ma luna) a me kāu mau meaʻai punahele, a laila lawelawe ʻia ma ka palaoa. ʻO Schär Gluten Free Hamburger Buns. Eia kahi meaʻai wikiwiki a maʻalahi:

Nā mea hoʻohui:

• 1 teaspoon aila ʻoliva
• 1 aniani melemele liʻiliʻi, ʻoki ʻia
• 2 cloves kālika liʻiliʻi
• 2 zucchini liʻiliʻi, ʻoki ʻia
• 1 kāloti nui, ʻili a ʻoki ʻia
• 2 kīʻaha millet i kuke ʻia
• ʻO ka paʻakai a me ka pepa, eʻono
• 1 teaspoon kumine lepo
• ½ teaspoon ka pauka chili
• Pinch cayenne (koho)
• 1 ½ kīʻaha palaoa gluten free