Uma ikhabethe lakho noma i-pantry igcwele okuyisisekelo okunempilo njengerayisi elinsundu, iquinoa, kanye ama-oats, kuhle lokho! Kodwa uma ungakaze uzame unyathi, okusanhlamvu okungaziwa kakhulu obekutholwa ukunakwa okwengeziwe ngezinzuzo zako zomsoco nezemvelo, manje kungase kube isikhathi esikahle sokungena emakethe yangakini noma ku-inthanethi uphinde uzame.

Lezi ezinomsoco okusanhlamvu okuphelele kukhonjisiwe ukunikeza izinzuzo zezempilo eziningi, okuhlanganisa nokulawula okungcono ushukela egazini futhi i-cholesterol futhi anda i-antioxidant umsebenzi. Qhubeka ufunde ukuze ufunde ukuthi i-millet ingakusiza kanjani uthuthukise impilo yakho, ukuthi ungayifaka kanjani ekudleni kwakho, nokuthi yini ongayazi ngezindlela ezingcono kakhulu neziphephile zokuthola inzuzo enkulu kulokhu okusanhlamvu kwasendulo.

Igama elithi “millet” alibhekiseli ohlotsheni olulodwa lokusanhlamvu kodwa libhekisela ezinhlobonhlobo zotshani obutshalwa imbewu yabo edliwayo, ngokusho Britannica. Nakuba i-millet ingase ingaziwa kakhulu njengezinye izinhlamvu, isinesikhathi eside ikhona. Lokhu kudla okunesitashi kungenye yezinhlamvu ezindala ezilinywayo emhlabeni, futhi kutholakala ezindaweni zemivubukulo e-Asia nase-Afrika eseneminyaka engaphezu kuka-7,500 ubudala, ngokusho kwe I-Oldways Whole Grains Council, iqembu labathengi elingenzi nzuzo elisebenzela ukukhulisa ukuqonda kwabathengi kanye nokusetshenziswa kwezinhlamvu eziphelele ukuze zibe nempilo engcono.

I-Xiaomi 2.5kg

Namuhla, i-millet iyisithako esiyinhloko ekudleni kwendabuko emhlabeni wonke, okuhlanganisa yonke into kusukela kumaphalishi nezinkwa eziyisicaba kuya eziphuzweni ezivutshiwe. Futhi ngenxa yokuthi ayinayo i-gluten, ufulawa we-millet uvame ukusetshenziselwa ukwenza imikhiqizo engenayo i-gluten. Ibuye isetshenziswe kabanzi njengokudla kwemfuyo efuywayo noma njengembewu yezinyoni, ngokusho kwe-Oldways.

Ngenxa yokuthi amabele ayizitshalo eziqinile, ezinganakekelwa kahle ezikhula ngokushesha (cishe isigamu sesikhathi esisithathayo ukuze ukolweni nelayisi kuvuthwe) futhi angakhula kahle enhlabathini esezingeni eliphansi, endaweni eyomile, nasezinkathini zesomiso, aye akhuthazwa ukuba athuthuke. izinsiza ezibalulekile ezingalwa nendlala nokungondleki ezingxenyeni zomhlaba ezisengozini yokuguquguquka kwesimo sezulu kanye nemithombo yemvelo elinganiselwe, ngokwe-Oldways.

Ngo-2023, i- Inhlangano Yokudla Nezolimo (FAO) weZizwe Ezihlangene wabiza lowo nyaka ngokuthi “Unyaka Womhlaba Wonke Wama-Millet” njengendlela yokugqamisa ukubaluleka kwamabele ekutholakaleni kokudla emhlabeni wonke.

Bese kuba khona izinzuzo ezinkulu zezempilo ezihlotshaniswa nokudla amabele. Iwuhlamvu oluphelele, ngakho inama-carbohydrate amaningi ayinkimbinkimbi kanye ne-fiber, futhi iwumthombo omuhle wamaprotheni," kusho. UJohn “Wesley” McWhorter, uDktPH, i-RDN, umkhulumeli kazwelonke we-Academy of Nutrition and Dietetics, umqondisi wezokwelapha ngendlela yokuphila we-Suvida Healthcare, kanye nompheki oqeqeshiwe.

Ucwaningo ibonisa ukuthi i-millet ingase ibambe iqhaza ekulawuleni ukusebenza kwamathumbu, ukulawula ushukela wegazi ne-cholesterol, nokugcina impilo yamathumbu. Izifundo baye babonisa nokuthi i-millet iqukethe amazinga aphezulu e-antioxidant, okwenza ingabi nje amandla okudla okunempilo kodwa ukudla okungase kwehlise ingozi yomdlavuza kubantu.