IZizwe eziManyeneyo zibhengeze i-2023 njenge Unyaka waMazwe ngaMazwe weeMillet, ngoko kukho ithuba elihle lokuba ubone ngakumbi iiresiphi zemillet kunye nokubona amabele kwiimenyu zokutyela. Kutheni iimililiti zizenzele unyaka wazo? Ngokuka a Ingxelo ye-UN, i-millets ibe yinxalenye ephambili yenkcubeko yemveli kangangeenkulungwane. Ngokuqhelekileyo zityiwa kwi-Afrika engezantsi kwe-Sahara nase-Asiya, apho abalimi abazimeleyo baqhubeka belima iinkozo. Ngaphezu koko, iimililitha zinokukhula kakuhle kwimbalela nobushushu, nto leyo eyenza ukulima kwazo kubaluleke kuluntu lwasekuhlaleni.
Ngokubhiyozela ezi zinkozo, i-UN inethemba lokunceda abantu emhlabeni wonke ukuba bafunde ngeenzuzo ezimangalisayo zempilo zokutya iimiliti. Oku kuya kuphinda kuqaqambise ukubaluleka kwenkcubeko kunye nesondlo sokutya okuziinkozo, kwaye ngethemba lokukhuthaza imveliso yehlabathi kwiindawo eziyidinga kakhulu. Singabalandeli beemillet kwaye sinethemba lokuba nawe uya kuba njalo xa ufunda ukuba kutheni iimilithi zilungile kuwe, kunye neengcebiso zokupheka kunye nokutya iinkozo ekhaya.
Yintoni IiMillet?
IMillet yimbewu yengca yecereal. Ngokwesiko zidliwa njengeenkozo ezipheleleyo kwiindawo ezininzi zehlabathi, kubandakanywa Afrika, China, kunye neIndiya. Kukho iindidi ezininzi zeemillet, ezinye zezona ntlobo zixhaphakileyo-ezo unokuzifumana kwiivenkile ezinkulu kunye neevenkile zokutya zendalo-zibandakanya amazimba, pearl millet, teff, kunye ucingo.
IiNzuzo kwiMpilo yeeMillet
Eyaziwa ngokuba yi-nutri-cereals, ngenxa yesiqulatho sabo sezondlo eziphezulu, iimililiti zezinye zezokutya okunempilo onokuzitya. Imbewu edliwayo igcwele iiprotheni ezisekelwe kwizityalo, i-carbohydrates enzima, i-fiber, i-antioxidants, kunye namafutha "alungileyo". Zikwagcwele iivithamini kunye neeminerali ezibalulekileyo, kubandakanya iivithamini B, i-calcium, i-iron, i-potassium kunye ne-zinc.
Ifiber kwimillet iphawuleka ngakumbi, njengoko ibandakanya zombini ifayibha enyibilikayo kunye ne-insoluble, ngokutsho kukaDana Amaya, RD, i-dietitian ebhalisiweyo. Isibhedlele saseLenox Hill. (I-fiber e-soluble iyancibilika emanzini, ngelixa i-fiber e-insoluble ayinayo.) I-fiber e-soluble ingundoqo kwimpilo yentliziyo, njengoko inokunceda ukunciphisa i-cholesterol ephezulu yegazi, eyona nto iyingozi enkulu kwisifo senhliziyo. Ngeli xesha, ifayibha enganyibilikiyo isebenza njenge-prebiotic emzimbeni, ngokutsho kuka-Amaya. I-prebiotics "yondla" kwaye yondle ibhaktheriya elungileyo kwinkqubo yokugaya, ekugqibeleni ixhasa ngokubanzi impilo yamathumbu.
Kwisebe le-antioxidant, i-millets iyaqhubeka nokuba umboniso. UAmaya uthi: “Iimilithi zinephytic acid, iitannins, neephenols. Ii-Antioxidants zikhusela iiseli ukusuka kwi-radicals yamahhala kunye noxinzelelo lwe-oxidative, okunokunciphisa umngcipheko weemeko ezingapheliyo ezifana nohlobo lwe-2 yeswekile, isifo senhliziyo kunye nomhlaza.
Xiaomi 2.5kg
Uzipheka njani iiMillet ekhaya
I amanyathelo okupheka i-millet ziyafana nezo zerayisi. Ukutya okuziinkozo kunokuphekwa kwi-stovetop okanye kwi-rice cooker, ngokutsho UMcKenzie Johnson, umqeqeshi wokupheka kwiSikolo saseAuguste Escoffier soBugcisa boCulinary. Njengerayisi, inyathelo lokuqala kukuhlamba imalethi; oku kuya kususa nabuphi na ubumdaka nobutyobo, utsho uJohnson. Inyathelo lokuzikhethela kukuthobisa i-millet ngembiza eyomileyo (phambi kokongeza ulwelo) okanye ngecephe leoli, utsho. U-Ann Ziata, umqeqeshi wokupheka kwiZiko leMfundo yeCulinary. Oku kuya kwandisa incasa yendalo ye-nutty yesithako. I-Millet iyakuthanda ukuncamathelisa, kodwa ukuthambisa kunceda ukugcina iinkozo zahlukeneyo, ukuqinisekisa isitya esithambileyo, ngokutsho kweengcali KwiYunivesithi yaseColorado State.
Indlela yeStovetop
- Dibanisa ikomityi ye-millet kunye neekomityi ezi-2 zamanzi okanye umhluzi epanini. Yizisa umxube kwi-thumba, uze unciphise ubushushu ube phantsi kwaye uvale imbiza.
- Pheka imizuzu eyi-18 ukuya kwengama-20, okanye de ulwelo lufunxeke kwaye i-millet ithambe. Flupha i-millet ngefolokhwe kwaye uyiphake.
Indlela yokupheka irayisi
- Yongeza ikomityi e-1 ye-millet, i-1 3/4 yekomityi zamanzi, kunye ne-pinch yetyuwa kwi-rice cooker. Pheka malunga nemizuzu engama-20, de amanzi afakwe.
- Makhe sihlale imizuzu emihlanu ngaphambi kokuba uguqe ngefolokhwe kwaye uphake.
Ukutya njani iMillet
Khonza i-millet njengoko ubuya kwenza ezinye iinkozo. Yiphose phakathi iisaladi, zidibanise neprotheyini yakho oyithandayo, okanye uyishukumise kwisuphu enentliziyo. Ngaphaya kwezi zicelo zesiqhelo zokuziinkozo, i-millet inokubhakwa okanye iqhotswe kwiicroquettes okanye veggie burgers, uthi Ziata. I-millet iya kunceda ukubopha izithako kunye, ngakumbi ukuba utsiba indawo yokugcoba kwaye uvumele iinkozo ukuba zincangathi.
Zama umgubo we millet ekubhakeleni izinto ezingenagluten, ucebisa uJohnson-okanye, ukuba unqwenela incasa ye nutty kancinane, yifefe nge ibhiskithi okanye ibhetter yesonka esikhawulezayo, utsho uZiata. I-Millet ingasetyenziselwa ukwenza izidudu ezimuncu kunye neswiti, njengeyethu i-millet isidlo sakusasa ngepayinapile, i-coconut, kunye ne-flaxseed.
Ukuba ufuna ukusebenzisa iinkozo kwiiresiphi zakho, khumbula ukuba i-millet ine-flavour epholileyo, encinci ye-nutty, utsho uJohnson. Le nuttiness idibanisa ngokukodwa kakuhle kunye neziqholo ezifudumeleyo (cinga i-cumin kunye i-coriander), ijusi yelamuni kunye ne-zest, kunye nemifuno emitsha efana nayo iparsley, cilantro kunye ne-basil. Ukongeza, i-millet liqabane elifanelekileyo leziqhamo ezomisiweyo (ezifana neerasentyisi okanye iiapilkosi ezomisiweyo), imifuno egcadiweyo (njenge Iibhatata, iminqathe, kunye neebhiti), kunye namantongomane kunye nembewu (njengama-almonds okanye imbewu kajongilanga), uthi uJohnson.