Okuyisisekelo ekudleni okuningi emhlabeni jikelele, i-millet yakhula yasendle e-Afrika amakhulu eminyaka ngaphambi kokuba itshalwe ngumuntu. Ngaphezu kokuba inomsoco, ikhula kahle ezindaweni ezibandayo, ezomile futhi ingavunwa phakathi kwezinsuku ezingu-70 zokutshala. Nakuba iye yatshalwa ngokuyinhloko e-Afrika, e-Asia naseYurophu, isithandwa kakhulu emazweni aseNtshonalanga.
I-Millet ivame ukuchazwa njengohlamvu lwasendulo, nakuba kuyimbewu. Ayikho incazelo esemthethweni yegama elithi “okusanhlamvu basendulo,” kodwa i Umkhandlu Wezinhlamvu Eziphelele kuhlanganisa kulesi sigaba okusanhlamvu okuhlale kungashintshile emakhulwini ambalwa eminyaka adlule. I-Quinoa, imbewu ye-chia, kanye ne-buckwheat konke kubhekwa njengezinhlamvu zasendulo kuyilapho izinhlobo zesimanje zikakolweni zingekho.
Nakuba kuyimbewu ngokobuchwepheshe, i-millet inikeza izinzuzo zezempilo ezifanayo kwezinye izinhlamvu futhi ingalungiswa ngezindlela eziningi ezifanayo. Kubukeka njengama-pellets amancane aphuzi enzalo yenyoni (okungukuthi, empeleni, enye yezindlela esetshenziswa ngayo) kodwa ipheka ibe yizinhlamvu ezithambile ezinokunambitheka okuncane kommbila. Kokubili kunomsoco futhi kunikeza izakhiwo eziningi zokuvikela inhliziyo ngaphezu kwezinye izinzuzo. Ngaphezu kwalokho, kuyinto ehlukile engasiza ukwengeza uhlobo oluthile lokunambitheka ekudleni kwakho okungenayo i-gluten.
Yiziphi Izinzuzo Zezempilo Ze-Millet?
Inkomishi yamabele aphekiwe iqukethe amakhalori angaba ngu-207 anamaprotheni angaphezu kuka-6, amagremu angu-2 wefayibha yokudla, kanye namagremu angaphansi kuka-2 wamafutha. Inothile ngamaminerali afana ne-calcium, ithusi, insimbi, i-magnesium, i-phosphorus, i-potassium, ne-selenium kanye namavithamini abalulekile njenge-folate, i-pantothenic acid, i-niacin, i-riboflavin, namaVithamini B6, C, E, no-K.
Izinzuzo eziningi zezempilo ezinamandla kakhulu i-millet okufanele zinikezwe zihlobene nokuqukethwe kwayo kwefayibha. Isibonelo, amazinga aphezulu e-fiber atholakala ku-millet angasiza ekwehliseni i-low-density lipoprotein (LDL) noma i-cholesterol "embi" ngenkathi kukhuphula i-high-density lipoprotein (HDL) noma i-cholesterol "enhle". Ngaphezu kokuthuthukisa amazinga e-cholesterol, okuqukethwe kwefayibha ku-millet kusekela impilo yenhliziyo ngokunciphisa umfutho wegazi futhi, ngokwenza kanjalo, kunciphisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi.
Nasi isifinyezo sezinye izinzuzo zezempilo i-millet okufanele zinikeze:
- Ngamagremu angu-9 efayibha ngokuphakelwa kwe-100-gram, i-millet isekela ukugayeka kokudla okunempilo nokujwayelekile. Kungase futhi kusize xazulula izinkinga njengohudo futhi isekela izitshalo ezinempilo zamathumbu ukuvimbela izilonda ze-peptic futhi unciphise ingozi yomdlavuza wamathumbu.
- I-Millet inothile ngamakhatheshini afana i-quercetin okuthuthukisa ukusebenza kwesibindi nezinso. Lezi zitho zibalulekile ekukhipheni ubuthi emzimbeni.
- Okuqukethwe kwe-magnesium ku-millet kunikeza izinzuzo ezihlukahlukene ezihlanganisa ukuthuthukisa ukuzwela kwe-insulin ukusiza ukuvimbela uhlobo 2 isifo sikashukela.
- I-Millet iqukethe okuningi ama-antioxidants kuhlanganise i-selenium, i-quercetin, ne-pantothenic acid evikela umzimba emonakalweni wamahhala kanye nokucindezeleka okwenziwe nge-oxidative, okusiza ukuvimbela izifo eziningi ezingapheli.
- Ucebile phakathi insimbi kanye ne-folate ne-folic acid, i-millet isiza ukuvimbela i-anemia ngokusekela ukwakheka kwamangqamuzana egazi abomvu kanye nokugcina amazinga e-hemoglobin anele.
- Okuqukethwe kwe-phosphorus ku-millet kusekela ukwakheka kwamangqamuzana, izicubu, namathambo, kusiza umzimba ukuba uzilungise - i-phosphorus nayo iyingxenye eyinhloko ezakhiweni zesimiso sezinzwa.
- Ngokuningi i-fiber engancibilikiyo, i-millet ivimbela ukwakheka kwe-gallstones ngokunciphisa isikhathi sokuhamba kwamathumbu emathunjini - iphinde inciphise ukukhishwa kwe-bile acid eyaziwa ukuthi inomthelela ekwakhekeni kwe-gallstone.
Uma ufuna ukujabulela izinzuzo zezempilo ze-millet, kulula ukufaka lokhu okusanhlamvu kwakudala ekudleni kwakho. Ingashiswa njengerayisi, iphekwe ibe yi-risotto, iphoswe ngemifino esaladini, noma imane ifakwe izinongo futhi ihanjiswe yodwa.
Amathiphu Okupheka I-Millet
I-Millet ipheka ibe yizinhlamvu ezincane, ezithambile, ngakho-ke isebenza kahle ekuphekeni okuningi okuhlukene noma njengesitsha esizimele sodwa. Into okufanele uyikhumbule lapho upheka i-millet ukuthi ubuhlalu obuphuzi obuncane bukhona kakhulu ukupheka okusheshayo ngoba mancane kakhulu, ngakho-ke udinga ukunaka okukhethekile lapho ulungiselela lokhu okusanhlamvu ukuze ugweme ukukubilisa. Nansi iresiphi elula yokulungisa i-millet e-fluffy, whole-grain-millet elungele ukudliwa:
Izithako:
- 1 inkomishi ye-millet engaphekiwe
- 2 izinkomishi zemifino umhluzi (noma amanzi)
- ¼ isipuni sikasawoti
- 1 isipuni ibhotela
Iziyalezo:
- Shisisa unyaluthi ongaphekiwe epanini elikhulu, elomile phezu komlilo ophakathi nendawo bese uthosa imizuzu emi-4 kuya kwemi-5 kuze kube yilapho ephenduka umbala onsundu ngokusagolide.
- Faka umhluzi wemifino kanye nosawoti bese uletha uketshezi emathumba phezu kokushisa okuphezulu.
- Yehlisa ukushisa kube phansi bese ufaka ibhotela bese uvala epanini.
- Bilisa kuze kube yilapho izinhlamvu ze-millet zimunca uketshezi oluningi, cishe imizuzu engu-15 - gwema ukunyakazisa kakhulu noma ukuphakamisa isivalo kaningi.
- Susa ekushiseni futhi uvumele ume, umbozwe, cishe imizuzu eyi-10 kuze kube yilapho lonke uketshezi lumuncwa.
- Flupha i-millet ngemfoloko bese ulungisa isinongo ukuze unambitha. Khonza kushisa.
Uyazibuza ukuthi ungayisebenzisa kanjani enye i-millet ekuphekeni kwamahhala kwe-gluten? Zama ukuphonsa i-millet epholile ngamakhambi amasha nemifino edayiwe ukuze uthole isaladi emnandi yasehlobo. Noma, ukuze uthole ukudla okunomsoco, zenzele ama-millet veggie burgers akho nge-millet ephekiwe (usebenzisa imiyalelo engenhla) kanye nemifino yakho oyintandokazi, bese uphaka ngokuthosiwe. I-Schär Gluten Free Hamburger Buns. Nansi iresiphi esheshayo nelula:
Izithako:
- 1 ithisipuni yamafutha omnqumo
- 1 u-anyanisi omncane ophuzi, oqoshiwe
- 2 clove garlic oqoshiwe
- 2 i-zucchini encane, eqoshiwe
- 1 isanqante esikhulu, ehlutshiwe futhi eqoshiwe
- 2 izinkomishi amabele aphekiwe
- Usawoti kanye pepper, ukunambitha
- 1 ithisipuni i-cumin yomhlabathi
- ½ isipuni se-chili powder
- Ncinza i-cayenne (uma uthanda)
- 1 ½ izinkomishi zikafulawa we-gluten
