Umuryango w’abibumbye watangaje 2023 nku Umwaka Mpuzamahanga wa Millets, nuko rero amahirwe menshi uzabona menshi Ibiryo no kubona millets kuri menu ya resitora. Kuki urusyo rwinjije umwaka wabo? Ukurikije a itangazo ryakozwe na Loni, millets zagize uruhare runini mu muco gakondo. Basanzwe baribwa muri Afrika yo munsi yubutayu bwa Sahara no muri Aziya, aho abahinzi bigenga bakomeje guhinga ingano. Ikirenze ibyo, urusyo rushobora gutera imbere mu ruzuba n’ubushyuhe, bigatuma ubuhinzi bwabo ari ingenzi kubaturage.
Mu kwishimira izo ngano, Loni yizeye gufasha abantu ku isi yose kumenya ibyiza bitangaje byubuzima bwo kurya urusyo. Ibi kandi bizagaragaza akamaro k’umuco nimirire yintete, kandi twizere ko bizashishikarizwa umusaruro wisi yose mubice bikeneye cyane. Turi abafana ba millets kandi twizere ko nawe uzaba igihe wamenye impamvu urusyo ari rwiza kuri wewe, hamwe ninama zo guteka no kurya ingano murugo.
Amashanyarazi ni iki?
Millets ni imbuto z'ibyatsi by'ibinyampeke. Mubisanzwe biribwa nkibinyampeke mubice byinshi byisi, harimo Afurika, Ubushinwa, n'Ubuhinde. Hariho ubwoko butandukanye bwibihingwa, bumwe muburyo bukunze kuboneka - ushobora gusanga muri supermarket no mububiko bwibiribwa bisanzwe - harimo amasaka, isaro ry'isaro, teff, na fonio.
Inyungu zubuzima bwa Millets
Azwi nk'intungamubiri-ibinyampeke, bitewe nintungamubiri nyinshi, millets nimwe mubiryo byiza ushobora kurya. Imbuto ziribwa zuzuyemo poroteyine zishingiye ku bimera, karubone nziza, fibre, antioxydants, hamwe n’amavuta "meza". Barimo kandi vitamine zingenzi n imyunyu ngugu, harimo vitamine B, calcium, fer, potasiyumu, na zinc.
Fibre iri mu bisekuru iragaragara cyane, kuko ikubiyemo fibre ibora kandi idashonga nkuko Dana Amaya, RD, umuganga w’imirire yanditswe kuri Ibitaro bya Lenox. . Hagati aho, fibre idashobora gukora nka prebiotic mumubiri nkuko Amaya abivuga. Prebiotics "kugaburira" no kugaburira bagiteri nziza muri sisitemu yumubiri, amaherezo igashyigikira muri rusange ubuzima bwo munda.
Mu ishami rya antioxydeant, millets zikomeje kwiba igitaramo. Amaya agira ati: “Millet irimo aside phytique, tannine, na fenol. Antioxydants irinda selile biturutse kuri radicals yubusa hamwe na stress ya okiside, birashobora kugabanya ibyago byindwara zidakira nka diyabete yo mu bwoko bwa 2, indwara z'umutima, na kanseri.
Xiaomi 2.5kg
Uburyo bwo Guteka Millets Murugo
Uwiteka intambwe zo guteka umuceri bisa nibiri kumuceri. Ingano zirashobora gutekwa ku ziko cyangwa mu guteka umuceri, nkuko McKenzie Johnson, umwarimu wa chef mu ishuri rya Auguste Escoffier School of Culinary Arts. Nkumuceri, intambwe yambere nukwoza urusyo; Johnson avuga ko ibi bizakuraho umwanda n'imyanda iyo ari yo yose. Intambwe itabishaka ni ugukata urusyo mu nkono yumye (mbere yo kongeramo amazi) cyangwa mu kiyiko cy'amavuta, Ann Ziata, umwarimu wa chef mu kigo gishinzwe uburezi. Ibi bizamura ibirungo bisanzwe byintungamubiri. Millet nayo ikunda kwizirika, ariko toasting ifasha gutandukanya ibinyampeke bitandukanye, bigatuma ibiryo bihinduka nkuko abahanga babitangaza Kaminuza ya Leta ya Colorado.
Uburyo bwa Stovetop
- Huza igikombe 1 cyumuti hamwe nigikombe 2 amazi cyangwa umufa mumisafuriya. Zana imvange kubira, hanyuma ugabanye ubushyuhe bugabanuke hanyuma utwikire inkono.
- Teka kuminota 18 kugeza kuri 20, cyangwa kugeza amazi yinjiye kandi umuceri utoshye. Kuramo amashanyarazi ukoresheje agafuni hanyuma ukore.
Uburyo bwo guteka umuceri
- Ongeramo igikombe 1 cyumuceri, 1/4 igikombe cyamazi, hamwe numunyu wumunyu muguteka umuceri. Teka nk'iminota 20, kugeza amazi yinjiye.
- Reka wicare iminota itanu mbere yoguhuza akanya hanyuma ukore.
Uburyo bwo Kurya Amashanyarazi
Korera umuceri nkuko wabikora izindi ngano. Kujugunya salade, uyihuze na poroteyine ukunda, cyangwa uyisunike mu isupu yumutima. Kurenga kubisanzwe bisanzwe byimbuto, umuceri urashobora kandi gutekwa cyangwa gukaranga muri croquettes cyangwa veggie burger, Ziata ati. Urusenda ruzafasha guhuza ibintu hamwe, cyane cyane iyo usimbutse igice cya toasting hanyuma ukemerera ibinyampeke gukomera.
Gerageza ifu yumuceri muguteka ibicuruzwa bidafite gluten, byerekana Johnson - cyangwa, niba wifuza uburyohe bwintungamubiri nkeya, ubijugunye muri a ibisuguti cyangwa imigati yihuse, Ziata ati. Millet irashobora kandi gukoreshwa mugukora porridges ziryoshye kandi ziryoshye, nkizacu umuceri wa mugitondo cya poroji hamwe ninanasi, cocout, na flaxseed.
Johnson avuga ko niba ushaka gukoresha ingano mu biryo byawe bwite, uzirikane ko umuceri ufite uburyohe bworoheje, bwuzuye intungamubiri. Iyi ntungamubiri zombi cyane cyane hamwe nibirungo bishyushye (tekereza cumin na coriander), umutobe windimu na zest, nibimera bishya nka peteroli, cilantro, na basile. Byongeye kandi, umuceri ni umufatanyabikorwa mwiza ku mbuto zumye (nk'imizabibu cyangwa amata yumye), imboga zokeje (nka ibijumba, Johnson avuga ko karoti, na beterave), n'imbuto n'imbuto (nka almonde cyangwa imbuto z'izuba).