Ikintu cyingenzi mu mafunguro menshi kwisi, umuceri wakuze muri Afrika mugihe cyibinyejana byinshi mbere yo guhingwa numuntu. Usibye kuba ikungahaye ku ntungamubiri, ikura neza mu turere dukonje, twumutse kandi dushobora gusarurwa mu minsi 70 nyuma yo gutera. Nubwo yahinzwe cyane cyane muri Afrika, Aziya, n'Uburayi, iragenda ikundwa cyane mubihugu byiburengerazuba.
Umuceri ukunze gusobanurwa nkintete za kera, nubwo muburyo bwa tekiniki ari imbuto. Nta bisobanuro byemewe ku ijambo "ingano za kera," ariko Inama yuzuye ibinyampeke ikubiyemo muri iki cyiciro ibinyampeke byakomeje kuba byinshi mu binyejana byashize. Quinoa, imbuto za chia, hamwe nimbuto zose zifatwa nkibinyampeke bya kera mugihe ubwoko bwa kijyambere bwingano butari.
Nuburyo bwa tekiniki imbuto, umuceri utanga inyungu zubuzima kubindi binyampeke kandi birashobora gutegurwa muburyo bumwe. Irasa na pellet ntoya yumuhondo yimbuto yinyoni (mubyukuri, bumwe muburyo bukoreshwa) ariko iteka mukigero cyoroshye gifite uburyohe bwibigori bworoshye. Byombi bikungahaye ku ntungamubiri kandi bitanga ibintu byinshi birinda umutima byiyongera kubindi inyungu. Byongeye, ni ikintu kidasanzwe gishobora gufasha kongeramo uburyohe butandukanye bwibiryo bya gluten.
Ni izihe nyungu zubuzima bwa Millet?
Igikombe cyumuceri utetse kirimo karori zigera kuri 207 hamwe na garama zirenga 6 za poroteyine, garama 2 za fibre yibiryo, hamwe na garama 2 zamavuta. Ikungahaye ku myunyu ngugu nka calcium, umuringa, fer, magnesium, fosifore, potasiyumu, na seleniyumu ndetse na vitamine za ngombwa nka folate, aside pantothenique, niacin, riboflavin, na Vitamine B6, C, E, na K.
Inyinshi mu nyungu zikomeye zubuzima millet igomba gutanga zijyanye nibirimo fibre. Kurugero, urugero rwa fibre nyinshi iboneka muri millet irashobora gufasha kugabanya lipoprotein nkeya (LDL) cyangwa cholesterol “mbi” mugihe uzamura lipoproteine (HDL) cyangwa cholesterol “nziza”. Usibye kuzamura urugero rwa cholesterol, fibre yibinyamisogwe ifasha ubuzima bwumutima kugabanya umuvuduko wamaraso kandi, kubikora, bigabanya ibyago byo kurwara umutima ndetse nubwonko.
Dore incamake yizindi nyungu zubuzima millet igomba gutanga:
- Hamwe na garama 9 za fibre kuri garama 100 zitanga, umuceri ushyigikira igogorwa ryiza kandi risanzwe. Irashobora kandi gufasha gukemura ibibazo nka diarrhea kandi ishyigikira amara meza yo mu nda kugirango wirinde ibisebe bya peptike kandi bigabanye ibyago byo kurwara kanseri y'amara.
- Millet ikungahaye kuri catechine nka quercetin bizamura imikorere yumwijima nimpyiko. Izi ngingo ningirakamaro mu kwangiza umubiri.
- Ibinyamavuta bya magnesium bitanga inyungu zitandukanye zirimo kunoza insuline zifasha gukumira ubwoko bwa 2 diyabete.
- Urusenda rurimo byinshi antioxydants harimo seleniyumu, quercetin, na acide pantothenique irinda umubiri kwangirika-kwangiza no guhagarika umutima, bifasha mu kwirinda indwara nyinshi zidakira.
- Abakire icyuma kimwe na folate na aside folike, millet ifasha kwirinda kubura amaraso mu gushyigikira ingirabuzimafatizo zitukura no gukomeza urugero rwa hemoglobine.
- Ibigize fosifore yibihuru bifasha kurema ingirabuzimafatizo, ingirangingo, n'amagufwa, bifasha umubiri kwisana - fosifore nayo ni ikintu cy'ingenzi mu mikorere ya sisitemu y'imitsi.
- Hamwe na byinshi fibre idashobora guhinduka, umuceri urinda gushiraho amabuye ya galline mugabanya igihe cyo gutembera mu mara - bigabanya kandi aside aside isohoka izwiho kugira uruhare mu gushinga amabuye.
Niba ushaka kwishimira ibyiza byubuzima bwumuceri, biroroshye kwinjiza iyi ngano ya kera mumirire yawe. Irashobora guhumeka nkumuceri, igatekwa muri risotto, ikajugunywa nimboga muri salade, cyangwa ikirungo gusa hanyuma igatangwa wenyine.
Inama zo Guteka Urusenda
Urusenda rutetse mu ngano nto, zoroheje, bityo rukora neza muburyo bwinshi butandukanye cyangwa nkibiryo byonyine. Ikintu cyo kwibuka mugihe utetse umuceri nuko udusaro duto twumuhondo ari cyane guteka vuba kuko ari bito cyane, ugomba rero kwitondera byumwihariko mugihe utegura ingano kugirango wirinde guteka. Hano hari uburyo bworoshye bwo gutegura ibinyamisogwe, ibinyampeke byuzuye byiteguye kurya:
Ibikoresho:
- Igikombe 1 kidatetse
- Ibikombe 2 umufa wimboga (cyangwa amazi)
- ¼ Ikiyiko cy'umunyu
- Ikiyiko 1 cy'amavuta
Amabwiriza:
- Shyushya umuceri udatetse mumasafuri manini, yumye hejuru yubushyuhe bwo hagati hanyuma uzamure muminota 4 kugeza kuri 5 kugeza bihindutse ibara rya zahabu-umukara.
- Shyira mu mubo wimboga n'umunyu hanyuma uzane amazi kubira hejuru yubushyuhe bwinshi.
- Mugabanye ubushyuhe bugabanuke hanyuma ushyire mumavuta hanyuma utwikire isafuriya.
- Koga kugeza ibinyampeke bikurura amazi menshi, nk'iminota 15 - irinde gukurura cyane cyangwa kuzamura umupfundikizo kenshi.
- Kuramo ubushyuhe hanyuma ureke guhagarara, gutwikirwa, muminota igera ku 10 kugeza igihe amazi asigaye yinjiye.
- Kuramo urusyo ukoresheje agafuni hanyuma uhindure ibirungo kugirango biryohe. Tanga ubushyuhe.
Uribaza ubundi buryo ki ushobora gukoresha umuceri muri gluten guteka kubusa? Gerageza guterera umuceri ukonje hamwe nibyatsi bishya hamwe nimboga zometse kuri salade iryoshye. Cyangwa, kumahitamo meza yo kurya, kora burger yawe ya veggie burger hamwe na shitingi yatetse (ukoresheje amabwiriza yavuzwe haruguru) hamwe nimboga ukunda, hanyuma ukore kuri toasted Schär Gluten Bambs. Dore uburyo bwihuse kandi bworoshye:
Ibikoresho:
- Ikiyiko 1 amavuta ya elayo
- Igitunguru gito cyumuhondo, gishushanyije
- Udusimba 2 twacishije tungurusumu
- Zucchini 2 nto, zishushanyije
- Karoti 1 nini, ikonje kandi ikaranze
- Ibikombe 2 bitetse umuceri
- Umunyu na pisine, kuryoha
- Ikiyiko 1 cumin cumin
- ½ ikiyiko cy'ifu ya chili
- Kanda cayenne (bidashoboka)
- 1 ½ ibikombe gluten ifu yubusa
