Ua hoʻolaha ka United Nations i ka makahiki 2023 ʻo ia ka International Year of Millets, no laila he manawa kūpono e ʻike hou aku ai ʻoe mea ʻai millet a me ka ʻike ʻana i nā millet ma nā menus hale ʻaina. No ke aha i loaʻa ai i nā millets ko lākou makahiki ponoʻī? Wahi a a ʻO ka ʻōlelo a ka UN, he mea nui ka millet i ka moʻomeheu ʻōiwi no nā kenekulia. ʻAi ʻia lākou ma lalo o Saharan ʻApelika a me ʻAsia, kahi e hoʻomau ai ka poʻe mahiʻai kūʻokoʻa e ulu i ka palaoa. ʻO ka mea ʻē aʻe, hiki i ka millet ke ulu i ka maloʻo a me ka wela, i mea nui ka mahi ʻana i nā kaiāulu kūloko.
Ma ka hoʻolauleʻa ʻana i kēia mau kīʻaha, manaʻolana ka UN e kōkua i nā poʻe a puni ka honua e aʻo e pili ana i nā pono olakino maikaʻi o ka ʻai ʻana i nā millet. E hōʻike pū ana kēia i ke koʻikoʻi moʻomeheu a me ka meaʻai o ka palaoa, a me ka manaʻolana e paipai i ka hana honua ma nā wahi e pono ai. He poʻe pā mākou i nā millets a ke lana nei ko mākou manaʻo e like pū ʻoe i ka wā e aʻo ai ʻoe i ke kumu o ka maikaʻi o ka millet no ʻoe, me nā ʻōlelo aʻoaʻo no ka kuke ʻana a me ka ʻai ʻana i ka palaoa ma ka home.
He aha nā Millets?
ʻO Milets nā hua o ka mauʻu cereal. ʻO ka mea maʻamau, ʻai ʻia lākou ma ke ʻano he kīʻaha holoʻokoʻa ma nā wahi he nui o ka honua, ʻo ia hoʻi ʻApelika, Kina, a me Inia. Nui nā ʻano millet, ʻo kekahi o nā ʻano maʻamau - hiki iā ʻoe ke loaʻa ma nā supermarkets a me nā hale kūʻai meaʻai maoli. sorghum, momi millet, teff, a me fonio.
ʻO nā pono olakino o nā Millet
ʻIke ʻia ʻo ka nutri-cereals, ma muli o ko lākou kiʻekiʻe o nā meaʻai, ʻo ka millet kekahi o nā meaʻai olakino maikaʻi loa āu e ʻai ai. Hoʻopiha ʻia nā ʻanoʻano ʻai me nā protein i hoʻokumu ʻia i nā mea kanu, nā haʻahaʻa paʻakikī, fiber, antioxidants, a me nā momona "maikaʻi". Ua piha pū lākou me nā huaora a me nā minela koʻikoʻi, me nā huaora B, calcium, hao, potassium, a me ka zinc.
He mea koʻikoʻi loa ka fiber i loko o nā millets, no ka mea, loaʻa nā fiber soluble a insoluble, e like me ka ʻōlelo a Dana Amaya, RD, kahi meaʻai meaʻai i hoʻopaʻa ʻia ma Halemai Lenox Hill. (Hoʻoheheʻe ka pulupulu hiki ke hoʻoheheʻe ʻia i ka wai, ʻoiai ʻaʻole hiki ke hoʻoheheʻe ʻia.) ʻO ka fiber soluble ke kī nui no ka olakino o ka naʻau, no ka mea hiki ke kōkua i ka hōʻemi ʻana i ke koko kiʻekiʻe o ka cholesterol, kahi kumu nui o ka maʻi puʻuwai. I kēia manawa, hana ka fiber insoluble ma ke ʻano he prebiotic i ke kino, e like me Amaya. ʻO nā prebiotics "hānai" a hānai i nā hua bacteria maikaʻi i loko o ka ʻōnaehana digestive, i ka hopena e kākoʻo i ka holoʻokoʻa ola kino.
Ma ke keʻena antioxidant, hoʻomau nā millet i ka ʻaihue i ka hōʻike. "He phytic acid, tannins, a me phenols nā millets," wahi a Amaya. Mālama nā antioxidants i nā cell mai nā radical manuahi a me ke koʻikoʻi oxidative, hiki ke hōʻemi i ka hopena o nā maʻi maʻi e like me ka maʻi maʻi type 2, ka maʻi puʻuwai, a me ka maʻi kanesa.
Xiaomi 2.5kg
Pehea e kuke ai i nā millet ma ka home
ʻO ka nā ʻanuʻu no ka kuke ʻana i ka millet ua like me ka laiki. Hiki ke hoʻomoʻa ʻia ka palaoa ma ka stovetop a i ʻole i kahi kuke laiki, e like me ʻO McKenzie Johnson, kumu aʻoaʻo chef ma Auguste Escoffier School of Culinary Arts. E like me ka laiki, ʻo ka hana mua ka holoi ʻana ka millet; e wehe kēia i nā lepo a me nā ʻōpala, wahi a Johnson. ʻO kahi hana koho e hoʻomoʻa i ka millet i loko o kahi ipu maloʻo (ma mua o ka hoʻohui ʻana i ka wai) a i ʻole i ka punetune o ka aila, wahi a ʻO Ann Ziata, kumu kumu chef ma ka Institute of Culinary Education. E hoʻonui kēia i ka ʻono nutty maoli o ka mea hoʻohui. ʻO ka millet ka mea maʻalahi i ka paʻa, akā ʻo ka ʻai ʻana e kōkua i ka hoʻokaʻawale ʻana i nā kīʻaha, e hōʻoiaʻiʻo ana i kahi kīʻaha fluffy, e like me ka poʻe akamai ma Ke Kulanui Mokuʻāina ʻo Colorado.
Keʻano kapuahi
- E hoʻohui i 1 kīʻaha millet me 2 kīʻaha wai a i ʻole ka hupa i loko o kahi pā. E lawe mai i ka hui i kahi maʻiha, a laila e hoʻemi i ka wela i lalo a uhi i ka ipuhao.
- E hoʻomoʻa no 18 a 20 mau minuke, a hiki i ka wā e komo ai ka wai a palupalu ka millet. E hoʻomaloʻo i ka millet me ka ʻōpala a lawelawe.
Ka Hana Kuke Laiki
- E hoʻohui i 1 kīʻaha millet, 1 3/4 kīʻaha wai, a me kahi paʻakai paʻakai i ka kuke laiki. E hoʻomoʻa no kahi o 20 mau minuke, a hiki i ka wā e komo ai ka wai.
- E noho no ʻelima mau minuke ma mua o ka hoʻomoʻa ʻana me ka ʻōpala a lawelawe.
Pehea e ʻai ai i ka Millet
E lawelawe i ka millet e like me ka hana ʻana i nā kīʻaha ʻē aʻe. Kiola i loko nā salakeke, e hui pū me kāu protein punahele, a i ʻole e hoʻoulu ʻia i loko o kahi sopa puʻuwai. Ma waho aʻe o kēia mau noi palaoa maʻamau, hiki ke kālua ʻia ka millet i loko o nā croquettes a i ʻole nā mea ʻai meaʻai, wahi a Ziata. E kōkua ka millet i ka hoʻopaʻa ʻana i nā meaʻai, ʻoi aku ka nui inā e hoʻokuʻu ʻoe i ka ʻāpana hoʻomoʻa a ʻae i ka palaka e lilo i mea paʻa.
E ho'āʻo i ka palaoa millet i ka kuke ʻana no nā waiwai gluten-free, ʻōlelo mai ʻo Johnson—a i ʻole, inā makemake ʻoe i kahi ʻono liʻiliʻi, kāpīpī i loko biscuit a i ʻole ka paʻi palaoa wikiwiki, wahi a Ziata. Hiki ke hoʻohana ʻia ka Millet e hana i nā porridge ʻono a ʻono, e like me kā mākou millet ʻaina kakahiaka me ka pineapple, ka niu, a me ka lau.
Inā makemake ʻoe e hoʻohana i ka palaoa i loko o kāu mau meaʻai ponoʻī, e hoʻomanaʻo i ka millet he ʻono mālie a liʻiliʻi, wahi a Johnson. Hoʻohui maikaʻi ʻia kēia nuttiness me nā mea ʻala wela (e noʻonoʻo i ka cumin a me coriander), ka wai lemon a me ka zest, a me nā mea kanu hou e like me paʻi, cilantro, a me ka basil. Eia kekahi, ʻo ka millet kahi hoa kūpono no nā hua maloʻo (e like me nā huawaina a i ʻole nā apricots maloʻo), nā mea kanu ʻai (e like me ʻuala, kāloti, a me nā beets), a me nā nati a me nā hua (e like me nā ʻalemona a i ʻole nā hua sunflower), wahi a Johnson.