Chikafu mukudya kwakawanda pasi rose, mapfunde akamera musango muAfrica kwemazana emakore asati arimwa nevanhu. Pamusoro pekupfuma, inokura zvakanaka munzvimbo dzinotonhora, dzakaoma uye inogona kukohwa mukati memazuva makumi manomwe kubva pakudyara. Kunyange zvazvo yakarimwa zvikurukuru muAfrica, Asia, uye Europe, iri kuva yakakurumbira zvikuru munyika dzokuMadokero.
Millet inowanzotsanangurwa sezviyo zvekare, kunyange zvazvo iri mhodzi. Iko hakuna tsanangudzo yepamutemo yezwi rekuti "zviyo zvekare," asi iyo Whole Grains Council inosanganisira muchikwata ichi zviyo zvakaramba zvisina kushanduka mumazana emakore anoverengeka apfuura. Quinoa, chia seed, uye buckwheat zvese zvinoonekwa sezviyo zvekare nepo marudzi ezviyo emazuva ano asiri.
Kunyangwe zvehunyanzvi sembeu, mapfunde anopa hutano hwakafanana kune dzimwe tsanga uye anogona kugadzirwa nenzira dzakawanda dzakafanana. Inotaridzika semapete madiki madiki embeu yeshiri (iyo, chokwadi, imwe yenzira dzaanoshandiswa nayo) asi inobika kusvika kuita tsanga ine nyoro ine chibage chinonaka. Izvo zvese zvine hutano-zvakapfuma uye zvinopa akawanda-anodzivirira moyo zvivakwa mukuwedzera kune mamwe zvinobatsira. Uyezve, chimwe chinhu chakasiyana chinogona kubatsira kuwedzera kumwe kunhuhwirira kwakasiyana kune yako gluten isina kudya.
Ndeapi Mabhenefiti ehutano eMillet?
Mukombe wemapira akabikwa une macalorie anosvika 207 ane anopfuura magiramu matanhatu eprotein, magiramu maviri efibre yezvokudya, uye asingasviki magiramu maviri emafuta. Yakapfuma muzvicherwa zvakaita secalcium, mhangura, iron, magnesium, phosphorus, potassium, uye selenium pamwe nemavhitamini akakosha sefolate, pantothenic acid, niacin, riboflavin, uye mavhitamini B6, C, E, uye K.
Mazhinji ehutano ane simba mabhenefiti anofanirwa kupa ane hukama neiyo fiber yemukati. Semuenzaniso, huwandu hwefiber hunowanikwa mumapira hunogona kubatsira kuderedza low-density lipoprotein (LDL) kana "yakaipa" cholesterol apo ichiwedzera high-density lipoprotein (HDL) kana "yakanaka" cholesterol. Pamusoro pekuvandudza mazinga echolesterol, iyo fiber yemukati mellet inotsigira hutano hwemoyo nekudzikisa BP uye, mukuita izvi, inoderedza njodzi yako yekurova kwemoyo uye sitiroko.
Heino mhedziso yemamwe emamwe mabhenefiti ehutano millet anofanira kupa:
- Nemagiramu mapfumbamwe efayibha pa100-giramu rinoshanda, mapfunde anotsigira kugaya kune hutano uye nguva dzose. Inogonawo kubatsira kugadzirisa nyaya semanyoka uye inotsigira hutano hwematumbu kudzivirira maronda emudumbu uye kuderedza njodzi yako yegomarara rekoloni.
- Millet yakapfuma mumakatechini akadai quercetin izvo zvinowedzera kushanda kwechiropa neitsvo. Mitezo iyi yakakosha pakubvisa huturu hwemuviri.
- Iyo magnesium yemukati yemapira inopa akasiyana mabhenefiti anosanganisira kuvandudza insulin senitivity kubatsira kudzivirira rudzi rwechipiri chirwere cheshuga.
- Millet ine zvakawanda antioxidants kusanganisira selenium, quercetin, uye pantothenic asidhi inodzivirira muviri kubva kumahara-radical kukuvara uye oxidative kusagadzikana, zvichibatsira kudzivirira akawanda asingaperi zvirwere.
- Akapfuma mukati iron pamwe chete nefolate uye folic acid, mapfunde anobatsira kudzivirira kupererwa neropa nekutsigira kuumbwa kwemasero matsvuku eropa uye kuchengetedza huwandu hwehemoglobin hwakakwana.
- Iyo phosphorus yemukati yemapira inotsigira kuumbwa kwemasero, matishu, uye mapfupa, kubatsira muviri kuzvigadzirisa pachawo - phosphorous zvakare chinhu chakakosha muzvimiro zvetsinga.
- Nezvakawanda insoluble fiber, millet inodzivirira kuumbwa kwegallstones nekuderedza intestinal transit nguva - inoderedzawo bile acid secretion iyo inozivikanwa kuti inobatsira mukugadzirwa kwematombo.
Kana iwe uchida kunakidzwa nehutano hwakanaka hwemapira, zviri nyore kuisa iyi tsanga yekare mukudya kwako. Inogona kubikwa semupunga, yakabikwa mu risotto, yakakandwa neveggies mu saladhi, kana kungorungwa uye inoshandiswa pachayo.
Mazano eKubika Millet
Millet inobika kuita zviyo zviduku, zvinyoro, saka inoshanda zvakanaka mumabikirwo akawanda akasiyana kana sendiro yega yega. Chinhu chekurangarira kana uchibika mapfunde ndechekuti tumabead tweyero zvikuru kukurumidza kubika nekuti idiki, saka unofanirwa kutarisisa paunenge uchigadzira tsanga iyi kuti urege kuipisa. Heino recipe yakapfava yekugadzira fluffy, whole-grain millet yakagadzirira-kudyiwa:
Ingredients:
- 1 kapu yemapfunde asina kubikwa
- 2 makapu yemiriwo muto (kana mvura)
- ¼ teaspoon munyu
- 1 tablespoon butter
Mirayiridzo:
- Pisa mapfunde asina kubikwa mupoto hombe, yakaoma pamusoro pekupisa uye toast kwemaminetsi mana kusvika ku5 kusvika yaita ruvara rwegoridhe-ruvara.
- Gadzira muto wemuriwo uye munyu wozounza mvura yacho kumota pamusoro pekupisa kukuru.
- Deredza kupisa kusvika pasi uye wedzera bhota wozovhara saucepan.
- Simira kusvikira tsanga dzemapira dzichitora mvura zhinji, anenge maminitsi gumi nemashanu - dzivisa kunyanya-kubvongodza kana kusimudza chivharo kakawanda.
- Bvisa kubva pakupisa uye rega kumira, yakavharwa, kwemaminitsi gumi kusvikira imwe mvura yanyura.
- Bvisa mapfunde neforogo wogadzirisa zvokurunga kuti zviravire. Shumira kupisa.
Uri kunetseka kuti ungashandise sei mapira mu gluten yekubika yemahara? Edza kukanda mapfunde akatonhodzwa nemiriwo mitsva nemuriwo wakachekwa kuitira saradhi inonaka yezhizha. Kana kuti, nokuda kwechikafu chekudya, gadzira mabhegi ako emhunga nemapfunde akabikwa (uchishandisa mirairo iri pamusoro) uye mavheji aunofarira, wozoshanda payakagochwa. Schär Gluten Yemahara Hamburger Buns. Heino kukurumidza uye nyore resipi:
Ingredients:
- 1 teaspoon mafuta omuorivhi
- 1 hanyanisi diki yero, yakachekwa
- 2 clove garlic yakagurwa
- 2 duku zucchini, diced
- 1 karoti yakakura, yakapepetwa uye yakachekwa
- 2 makapu yakabikwa mapfunde
- Munyu uye pepper, kuravira
- 1 teaspoon pasi kumini
- ½ teaspoon chili poda
- Pinch cayenne (kusarudza)
- 1 ½ makapu hupfu husina gluten
