Lub tebchaws United Nations tau tshaj tawm tias 2023 yog tus Xyoo International ntawm Millets, yog li muaj lub caij nyoog zoo koj yuav pom ntau dua millet zaub mov txawv thiab pom millets ntawm cov khw noj mov. Vim li cas millets khwv tau lawv tus kheej xyoo? Raws li a cov lus tshaj tawm los ntawm UN, millets tau ua ib feem tseem ceeb ntawm cov kab lis kev cai hauv paus txawm ntau pua xyoo. Lawv ib txwm noj nyob rau hauv sub-Saharan Africa thiab Asia, qhov twg cov neeg ua liaj ua teb ywj pheej txuas ntxiv cog qoob loo. Tsis tas li ntawd, millets tuaj yeem ua rau muaj kev kub ntxhov thiab kub, ua rau lawv cov qoob loo tseem ceeb rau cov zej zog hauv zos. 

Los ntawm kev ua koob tsheej rau cov nplej no, UN vam tias yuav pab tib neeg thoob plaws ntiaj teb kawm txog cov txiaj ntsig kev noj qab haus huv zoo ntawm kev noj millets. Qhov no tseem yuav qhia txog kev coj noj coj ua thiab kev noj haus tseem ceeb ntawm cov nplej, thiab vam tias yuav txhawb nqa thoob ntiaj teb kev tsim khoom hauv thaj chaw uas xav tau tshaj plaws. Peb yog cov kiv cua ntawm millets thiab vam tias koj yuav yog ib yam thaum koj kawm vim li cas cov nplej thiaj li zoo rau koj, nrog rau cov lus qhia ua noj thiab noj cov nplej hauv tsev.

Millets yog dab tsi?

Millets yog cov noob ntawm cereal grasses. Kev lig kev cai lawv tau noj tag nrho cov nplej hauv ntau qhov chaw hauv ntiaj teb, suav nrog Africa, Tuam Tshoj, thiab Is Nrias teb. Muaj ntau ntau hom millets, qee yam ntau hom - cov uas koj tuaj yeem nrhiav tau hauv cov khw muag khoom noj khoom haus thiab cov khw muag khoom noj - suav nrog sorghum, pearl millet, teff, thiab fonio.

Cov txiaj ntsig kev noj qab haus huv ntawm Millets 

Lub npe hu ua nutri-cereals, vim lawv cov ntsiab lus zoo, millets yog ib yam khoom noj uas zoo tshaj plaws uas koj tuaj yeem noj. Cov noob taum noj tau ntim nrog cov nroj tsuag raws li cov protein, complex carbohydrates, fiber ntau, antioxidants, thiab "zoo" rog. Lawv tseem muaj cov vitamins thiab cov zaub mov tseem ceeb, suav nrog cov vitamins B, calcium, hlau, potassium, thiab zinc.

Cov fiber ntau hauv millets yog qhov tshwj xeeb tshaj yog tsim nyog, vim nws suav nrog ob qho tib si soluble thiab insoluble fiber, raws li Dana Amaya, RD, tus kws kho mob sau npe ntawm Lenox Hill Tsev Kho Mob. (Soluble fiber dissolves nyob rau hauv dej, thaum insoluble fiber tsis.) Soluble fiber yog qhov tseem ceeb rau kev noj qab haus huv lub plawv, raws li nws yuav pab tau kom txo tau cov roj (cholesterol) siab, yog ib qho tseem ceeb txaus ntshai rau kab mob plawv. Meanwhile, insoluble fiber ua raws li ib tug prebiotic nyob rau hauv lub cev, raws li Amaya. Prebiotics "paub" thiab txhawb cov kab mob zoo hauv lub plab zom mov, thaum kawg txhawb nqa tag nrho plab noj qab haus huv. 

Hauv chav haujlwm antioxidant, millets txuas ntxiv mus nyiag cov yeeb yam. "Millets muaj phytic acid, tannins, thiab phenols," hais Amaya. Antioxidants tiv thaiv cell los ntawm cov dawb radicals thiab oxidative kev nyuaj siab, uas yuav txo tau txoj kev pheej hmoo ntawm cov mob ntev xws li hom 2 mob ntshav qab zib, kab mob plawv, thiab mob qog noj ntshav.

Xiaomi 2.5 Kg

Yuav ua li cas ua noj Millets hauv tsev

Cov cov kauj ruam rau ua noj millet zoo ib yam li cov nplej. Cov nplej tuaj yeem ua rau hauv qhov cub lossis hauv lub cooker mov, raws li McKenzie Johnson, tus kws qhia ua zaub mov ntawm Auguste Escoffier School of Culinary Arts. Raws li nrog mov, thawj kauj ruam yog ntxuav cov nplej; Qhov no yuav tshem tawm cov av thiab cov khib nyiab, hais tias Johnson. Ib txoj hauv kev xaiv yog toast lub millet nyob rau hauv lub lauj kaub qhuav (ua ntej ntxiv kua) los yog nyob rau hauv ib tug tablespoon ntawm roj, hais tias Ann Ziata, tus kws qhia ua zaub mov ntawm lub koom haum ntawm Kev Kawm Ua Noj Ua Haus. Qhov no yuav txhim khu cov khoom xyaw ntuj nutty tsw. Cov nplej kuj tseem ua rau cov nplaum nplaum, tab sis toasting pab kom cov nplej sib cais, ua kom lub tais fluffy, raws li cov kws tshaj lij ntawm Colorado State University.

Txoj Kev Stevetop

1. Muab 1 khob millet nrog 2 khob dej los yog broth nyob rau hauv ib lub lauj kaub. Nqa cov sib tov mus rau ib lub boil, ces txo qhov kub kom tsawg thiab npog lub lauj kaub.
2. Ua noj rau 18 mus rau 20 feeb, los yog kom txog thaum cov kua yog absorbed thiab cov millet yog kev sib tw. Fluff lub millet nrog rab rawg thiab pab.

Rice Cooker Method

1. Ntxiv 1 khob millet, 1 3/4 khob dej, thiab ib pinch ntawm ntsev rau lub mov cooker. Ua noj rau li 20 feeb, kom txog thaum cov dej nqus.
2. Cia zaum tsib feeb ua ntej fluffing nrog rab rawg thiab pab. 

Yuav Ua Li Cas Noj Millet

Pab millet raws li koj xav tau lwm yam nplej. Pov nws hauv zaub xam lav, ua ke nrog koj nyiam cov protein, los yog do hauv cov kua zaub hearty. Tshaj li cov ntawv sau li niaj zaus, cov nplej kuj tseem tuaj yeem ci lossis kib rau hauv croquettes lossis veggie burgers, hais tias Ziata. Cov millet yuav pab khi cov khoom xyaw ua ke, tshwj xeeb tshaj yog tias koj hla qhov toasting thiab cia cov nplej ua nplaum.

Sim millet hmoov hauv ci rau cov khoom tsis muaj gluten, qhia Johnson - lossis, yog tias koj xav tau me ntsis nutty tsw, nphoo nws hauv ib qho biscuit los yog Quickbread batter, hais tias Ziata. Millet kuj tseem siv tau los ua savory thiab qab zib porridges, zoo li peb millet noj tshais porridge nrog pineapple, txiv maj phaub, thiab flaxseed.

Yog tias koj xav siv cov nplej hauv koj tus kheej cov zaub mov, nco ntsoov tias millet muaj qhov me me, me ntsis nutty tsw, hais tias Johnson. Qhov no nuttiness khub tshwj xeeb tshaj yog zoo nrog cov txuj lom sov (xav cumin thiab coriander), txiv qaub kua txiv thiab zest, thiab tshuaj ntsuab tshiab nyiam parsley, cilantro, thiab basil. Tsis tas li ntawd, millet yog tus khub zoo tshaj plaws rau cov txiv hmab txiv ntoo qhuav (xws li raisins lossis qhuav apricots), roasted zaub (xws li qos yaj ywm qab zib, carrots, thiab beets), thiab txiv ntseej thiab noob (xws li almonds lossis sunflower noob), hais tias Johnson.