Sangano reUnited Nations rakazivisa kuti 2023 ndiyo International Year of Millets, saka pane mukana wakanaka iwe unenge uchiona zvimwe mapfunde ekubika uye kuona mapira paresitorendi menyu. Sei mapfunde awana gore rawo? Maererano a chirevo cheUN, mapira anga ari chikamu chakakosha chetsika dzechivanhu kwemazana emakore. Zvinogara zvichidyiwa munyika dziri kumaodzanyemba kweSahara muAfrica neAsia, uko varimi vakazvimiririra vanoramba vachirima zviyo. Uyezve, mapfunde anogona kubudirira mukusanaya kwemvura nekupisa, zvichiita kuti kurimwa kwawo kuve kwakakosha kunharaunda dzenzvimbo.
Nekupemberera zviyo izvi, UN inotarisira kubatsira vanhu pasi rose kuti vadzidze nezvehutano hunoshamisa hwekudya mapira. Izvi zvicharatidzawo kukosha kwetsika uye kudya kwezviyo, uye netariro kukurudzira kugadzirwa kwepasi rose munzvimbo dzinoda zvakanyanya. Isu tiri mafani emapira uye tinovimba uchavewo kana iwe ukaziva kuti sei mapira akakunakira iwe, pamwe nematipi ekubika nekudya zviyo kumba.
Chii chinonzi Millet?
Mhodzi imbeu dzehuswa hwezviyo. Pachivanhu vanodyiwa sezviyo munzvimbo zhinji dzepasi, kusanganisira Africa, China, neIndia. Kune zviuru zvemarudzi emapira, mamwe emhando dzakajairika - idzo dzaunogona kuwana muzvitoro zvikuru uye zvitoro zvechikafu zvekudya - zvinosanganisira mhunga, pearl mapfunde, teff, uye fonio.
Mabhenefiti ehutano emaMillet
Inozivikanwa se nutri-cereals, nekuda kwekuwanda kwekudya, mapfunde ndechimwe chezvokudya zvine hutano zvaunogona kudya. Mbeu dzinodyiwa dzakazara nemapuroteni ezvirimwa, macarbohydrates akaoma, fiber, antioxidants, uye "akanaka" mafuta. Vari zvakare kuzara nemavhitamini akakosha nemaminerari, kusanganisira B mavhitaminzi, calcium, iron, potassium, uye zinc.
Iyo fiber mumapfunde inonyanya kukosha, sezvo ichisanganisira zvese zvinonyunguduka uye zvisinganyunguriki faibha, sekureva kwaDana Amaya, RD, chiremba wezvekudya akanyoreswa. Lenox Hill Hospital. (Soluble fiber inonyungudika mumvura, nepo insoluble fiber isingaiti.) Soluble fiber ndiyo inokosha yehutano hwemwoyo, sezvo inogona kubatsira kuderedza cholesterol yeropa, iyo inonyanya kukonzera chirwere chemwoyo. Zvichakadaro, insoluble fiber inoita se prebiotic mumuviri, maererano naAmaya. Prebiotics "feed" uye inovaka mabhakitiriya akanaka mudumbu rekudya, pakupedzisira achitsigira zvachose ura hutano.
Mudhipatimendi reantioxidant, mapira anoramba achiba show. “Mapfunde ane phytic acid, tannins, uye phenols,” anodaro Amaya. Antioxidants inodzivirira masero kubva kumahara radicals uye oxidative kusagadzikana, zvinogona kuderedza njodzi yezvisingaperi mamiriro senge Type 2 chirwere cheshuga, chirwere chemoyo, uye kenza.
Xiaomi 2.5kg
Mabikirwo eMillet Kumba
The matanho ekubikira mapfunde dzakafanana nedzemupunga. Zviyo zvinogona kubikwa pastovetop kana mupunga cooker, maererano McKenzie Johnson, murairidzi wemabiki paAuguste Escoffier Chikoro cheCulinary Arts. Sezvakaita mupunga, danho rekutanga kugeza the mapira; izvi zvichabvisa chero tsvina nemarara, anodaro Johnson. Danho rekusarudza nderekugocha mapfunde mupoto yakaoma (usati wawedzera mvura) kana muchipunu chemafuta, anodaro. Ann Ziata, chef murairidzi paInstitute of Culinary Education. Izvi zvinosimudzira musanganiswa wezvinonaka nutty flavour. Millet zvakare inonamira, asi kugocha kunobatsira kuti tsanga dzisiyane, zvichiita kuti dhishi iri rive fluffy, sekureva kwenyanzvi pa Colorado State University.
Stovetop Method
- Sanganisa 1 kapu yemapfunde nemakapu maviri emvura kana muto mupani. Isai musanganiswa kumota, woderedza kupisa kusvika pasi uye wovhara hari.
- Bika kwemaminetsi gumi nemasere kusvika makumi maviri, kana kusvika mvura yanyura uye mapfunde ari munyoro. Bvisa mapfunde neforogo woshumira.
Rice Cooker Method
- Wedzera 1 kapu yemapira, 1 3/4 makapu mvura, uye pini yemunyu kumubiki wemupunga. Bika kwemaminetsi angangoita makumi maviri, kusvikira mvura yanyura.
- Rega tigare kwemaminetsi mashanu tisati taputirwa neforogo uye kushumira.
Madyiro eMillet
Shandisa mapfunde sezvaungaita dzimwe tsanga. Kande mukati saradhi, zvibatanidze neprotein yaunofarira, kana kuimutsa muto unotapira. Kupfuura izvi zvakajairwa zviyo zvekushandisa, mapira anogona zvakare kubikwa kana kubikwa mumacroquettes kana veggie burgers, anodaro Ziata. Iyo mapira ichabatsira kusunga zvigadzirwa pamwe chete, kunyanya kana iwe ukasvetuka chikamu chekugocha uye uchibvumira zviyo kuti zviome.
Edza hupfu hwemhunga mukubikira zvinhu zvisina guten, anodaro Johnson-kana kuti, kana uri kuda kunhuhwirira kwenzungu zvishoma, isase mu bhisikiti kana batter yechingwa chinokurumidza, anodaro Ziata. Millet inogonawo kushandiswa kugadzira porridges inonaka uye inotapira, seyedu mhunga porridge yemangwanani nepineapple, coconut, uye flaxseed.
Kana iwe uchida kushandisa zviyo mumabikirwo ako pachako, yeuka kuti mapfunde ane munyoro, ane nutty flavour, anodaro Johnson. Hunhu uhu hunobatanidza zvakanyanya nezvinonhuwira zvinodziya (funga kumini uye coriander), muto weremoni uye zest, uye miriwo mitsva senge parsley, cilantro uye basil. Pamusoro pezvo, mapira mudiwa akakodzera wemichero yakaomeswa (seyakaomeswa kana maapricots akaomeswa), miriwo yakakangwa (senge. mbatatisi, makarotsi, uye beet), uye nzungu nembeu (semuarumondi kana mhodzi dzesunflower), anodaro Johnson.