Eyona nto isisiseko kwizidlo ezininzi kwihlabathi jikelele, i-millet yayikhula endle eAfrika kangangeenkulungwane ngaphambi kokuba ilinywe ngumntu. Ukongeza ekubeni ityebile ngezondlo, ikhula kakuhle kwiindawo ezibandayo, ezomileyo kwaye inokuvunwa kwisithuba seentsuku ezingama-70 zokutyala. Ngoxa ngokuyintloko ibilinywa eAfrika, eAsia naseYurophu, iya ithandwa ngakumbi kumazwe aseNtshona.
I-Millet isoloko ichazwa njengengqolowa yakudala, nangona ngokobuchwepheshe iyimbewu. Akukho nkcazo esemthethweni yegama elithi "ingqolowa yamandulo," kodwa i Ibhunga leenkozo ezipheleleyo ibandakanya kolu didi iinkozo eziye zahlala zingatshintshanga kwiinkulungwane ezininzi ezidlulileyo. I-Quinoa, imbewu ye-chia, kunye ne-buckwheat zonke zithathwa njengeenkozo zakudala ngelixa iintlobo zengqolowa zanamhlanje zingekho.
Nangona ngokobuchwepheshe bembewu, i-millet inika uncedo olufanayo lwezempilo kwezinye iinkozo kwaye ingalungiswa ngeendlela ezininzi ezifanayo. Kubonakala ngathi iipellet ezincinci zembewu yeentaka (okuyinyani, enye yeendlela ezisetyenziswa ngayo) kodwa ipheka ibe yinkozo ethambileyo enencasa yombona. Zombini zityebile ngezondlo kwaye zibonelela ngeepropathi ezininzi ezikhusela intliziyo ukongezelela kwezinye iinzuzo. Ngaphezu koko, yinto ekhethekileyo enokukunceda ukongeza incasa eyahlukahlukeneyo kwisidlo sakho sasimahla se-gluten.
Ziziphi iiNzuzo kwiMpilo yeMillet?
Ikomityi ye-millet ephekiweyo iqulethe malunga neekhalori ezingama-207 kunye ne-6 grams yeprotheni, i-2 grams yefiber yokutya, kunye ne-2 grams yamanqatha. Ityebile kwiiminerali ezifana ne-calcium, ubhedu, isinyithi, i-magnesium, i-phosphorus, i-potassium, kunye ne-selenium kunye neevithamini ezibalulekileyo ezifana ne-folate, i-pantothenic acid, i-niacin, i-riboflavin, kunye neeVithamini B6, C, E, kunye ne-K.
Uninzi lwezona zibonelelo zinamandla zempilo i-millet kufuneka inikezele zinxulumene nomxholo wefiber. Umzekelo, amanqanaba aphezulu e-fiber afunyenwe kwi-millet anokunceda ukunciphisa i-low-density lipoprotein (LDL) okanye i-cholesterol "embi" ngelixa iphakamisa i-high-density lipoprotein (HDL) okanye i-cholesterol "elungileyo". Ukongeza ekuphuculeni amanqanaba e-cholesterol, umxholo we-fiber we-millet uxhasa impilo yentliziyo ngokunciphisa uxinzelelo lwegazi kwaye, ngokwenza njalo, unciphisa umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke.
Nalu ushwankathelo lwezinye izibonelelo zempilo ezinikezelwa yi-millet:
- Nge-9 grams yefayibha kwi-100-gram yokukhonza, i-millet ixhasa ukugaya okunempilo kunye nokuqhelekileyo. Isenokunceda Sombulula imiba njengotyatyazo kwaye ixhasa izityalo ezisempilweni zamathumbu ukunqanda izilonda zepeptic kunye nokunciphisa umngcipheko womhlaza wekoloni.
- Millet sisityebi catechins ezifana iquercetin ekhuthaza ukusebenza kwesibindi kunye nezintso. La malungu ayimfuneko ekukhupheni ityhefu emzimbeni.
- Umxholo we-magnesium we-millet ubonelela ngeenzuzo ezahlukeneyo kubandakanya nokuphucula ubuntununtunu be-insulin ukunceda ukuthintela uhlobo lwesi-2 isifo seswekile.
- I-Millet iqulethe ezininzi antioxidants kubandakanywa i-selenium, i-quercetin, kunye ne-pantothenic acid ekhusela umzimba kumonakalo wamahhala kunye noxinzelelo lwe-oxidative, inceda ukukhusela izifo ezininzi ezingapheliyo.
- Isityebi phakathi intsimbi kunye ne-folate kunye ne-folic acid, i-millet inceda ukukhusela i-anemia ngokuxhasa ukwakheka kweeseli ezibomvu zegazi kunye nokugcina amanqanaba afanelekileyo e-hemoglobin.
- Umxholo we-phosphorus we-millet uxhasa ukubunjwa kweeseli, izicubu kunye namathambo, ukunceda umzimba ukuba uzilungise ngokwawo - i-phosphorus nayo iyona nto ibalulekileyo kwizakhiwo ze-nervous system.
- Ngobuninzi be i-fiber enganyibilikiyo, i-millet ikhusela ukubunjwa kwe-gallstones ngokunciphisa ixesha lokuhamba kwamathumbu emathunjini - ikwanciphisa ukukhutshwa kwe-bile acid eyaziwa ngokuba negalelo ekubunjweni kwe-gallstone.
Ukuba ufuna ukonwabela izibonelelo zempilo ze millet, kulula ukubandakanya le ngqolowa yakudala ekutyeni kwakho. Inokutshizwa njengerayisi, iphekwe kwi-risotto, iphoswe ngemifuno kwi-saladi, okanye ifakwe nje kwaye isebenze yodwa.
Iingcebiso zokupheka iMillet
I-Millet ipheka kwiinkozo ezincinci, ezithambileyo, ngoko ke isebenza kakuhle kwiiresiphi ezininzi ezahlukeneyo okanye njengesitya sokuma sodwa. Into ekufuneka uyikhumbule xa upheka i-millet kukuba amaso amancinci atyheli kakhulu ukupheka ngokukhawuleza ngenxa yokuba zincinci, ngoko kufuneka uhlawule ingqalelo ekhethekileyo xa ulungiselela le ngqolowa ukuze uphephe ukugqithiswa. Nantsi iresiphi elula yokulungiselela i-millet ethambileyo, egcwele iinkozo esele ilungele ukutyiwa:
Izithako:
- 1 ikomityi ye millet engaphekwanga
- 2 iikomityi zemifuno (okanye amanzi)
- ¼ itispuni yetyuwa
- 1 icephe ibhotolo
Imiyalelo:
- Fudumeza i-millet engaphekwanga kwipani enkulu, eyomileyo phezu kobushushu obuphakathi kunye ne-toast imizuzu emi-4 ukuya kwemi-5 ide ijike umbala wegolide-bumdaka.
- Gxuma umhluzi wemifuno kunye netyuwa uze uzise ulwelo ukuba ubilise ngokushisa okukhulu.
- Nciphisa ubushushu ube phantsi kwaye uxhokonxe ibhotolo emva koko ugqume ipani.
- Gxila de iinkozo ze-millet zifunxe ubuninzi bolwelo, malunga nemizuzu eyi-15 - kunqande ukugqithisa kakhulu okanye ukuphakamisa isiciko rhoqo.
- Susa ekushiseni kwaye uvumele ume, ugqunywe, malunga nemizuzu eyi-10 de yonke i-liquid ifakwe.
- Flupha i-millet ngefolokhwe kwaye ulungelelanise isinongo ukunambitha. Khonza kushushu.
Ngaba uyazibuza ukuba ungayisebenzisa njani i-millet ekuphekeni okungekho gluten? Zama ukuphosa i-millet epholileyo kunye nemifuno emitsha kunye nemifuno edayiweyo ukwenzela isaladi emnandi yasehlotyeni. Okanye, ngokukhetha ukutya okumnandi, yenza eyakho i-millet veggie burgers nge millet ephekiweyo (usebenzisa le miyalelo ingentla) kunye nemifuno oyithandayo, emva koko uphake kwi-toast. I-Schär Gluten IiBuns zeHamburger zasimahla. Nantsi iresiphi ekhawulezayo nelula:
Izithako:
- 1 ithisipuni yeoli yeoli
- I-anyanisi e-1 encinci etyheli, idayisiwe
- 2 ii-clove yegalikhi egayiweyo
- 2 i-zucchini encinci, eqoshiwe
- I-karoti eyi-1 enkulu, ihlutshiwe kwaye inqunywe
- Iikomityi ezi-2 eziphekiweyo ze-millet
- Ityuwa kunye nepepper, ukunambitha
- 1 ithispoon i-cumin yomhlaba
- ½ ithisipuni umgubo wetshili
- Pinki icayenne (ukhetho)
- 1 ½ ikomityi yegluten engenagluten
