I-United Nations imemezele u-2023 njengonyaka Unyaka Wamazwe Ngamazwe Wama-Millet, ngakho-ke kunethuba elihle lokuthi uzobona okwengeziwe zokupheka amabele kanye nokubona amabele kumamenyu okudlela. Kungani amabele ezitholele owawo unyaka? Ngokusho kuka-a Isitatimende se-UN, amabele abe yingxenye ebalulekile yesiko lendabuko amakhulu eminyaka. Zidliwa ngokwesiko e-Afrika eseningizimu yeSahara nase-Asia, lapho abalimi abazimele beqhubeka nokutshala okusanhlamvu. Ngaphezu kwalokho, amabele angakhula kahle lapho kunesomiso kanye nokushisa, okwenza ukutshala kwawo kubaluleke emiphakathini yendawo.
Ngokugubha lezi zinhlamvu, i-UN inethemba lokusiza abantu emhlabeni wonke ukuthi bafunde ngezinzuzo zezempilo ezimangalisayo zokudla amabele. Lokhu kuzophinde kugqamise ukubaluleka kwamasiko nokondleka kokusanhlamvu, futhi ngethemba lokuthi kuzokhuthaza ukukhiqizwa komhlaba wonke ezindaweni eziyidinga kakhulu. Singabalandeli bamabele futhi sethemba ukuthi nawe uzoba mnandi uma ufunda ukuthi kungani amabele ekulungele kangaka, kanye namathiphu okupheka nokudla okusanhlamvu ekhaya.
Yini Ama-Millet?
Ama-Millet ayimbewu yotshani obusanhlamvu. Ngokwesiko zidliwa njengezinhlamvu ezigcwele ezingxenyeni eziningi zomhlaba, kuhlanganise I-Afrika, i-China, ne-India. Kunezinkulungwane zezinhlobo zamamililiti, ezinye zezinhlobo ezivame kakhulu—lezo ongazithola ezitolo ezinkulu nasezitolo zokudla zemvelo—kuhlanganisa amabele, i-pearl millet, i-teff, kanye ifoni.
Izinzuzo Zezempilo zamaMillet
Eyaziwa ngokuthi ama-nutri-cereals, ngenxa yokuqukethwe kwawo okuphezulu kwezakhamzimba, amabele angokunye kokudla okunempilo ongakudla. Imbewu edliwayo igcwele amaprotheni ezitshalo, ama-carbohydrate ayinkimbinkimbi, i-fiber, ama-antioxidants, namafutha "amahle". Futhi zigcwele amavithamini namaminerali abalulekile, kufaka phakathi amavithamini B, i-calcium, i-iron, i-potassium ne-zinc.
I-fiber kuma-millet iyaphawuleka ikakhulukazi, njengoba ihlanganisa kokubili i-fiber encibilikayo nengancibiliki, ngokusho kuka-Dana Amaya, RD, i-dietitian ebhalisiwe e- Isibhedlela iLenox Hill. (Ifayibha encibilikayo incibilika emanzini, kuyilapho i-fiber engancibilikiyo inganyibiliki.) Ifayibha encibilikayo iwukhiye wempilo yenhliziyo, njengoba ingasiza ekwehliseni i-cholesterol ephezulu egazini, okuyisici esiyingozi esikhulu sesifo senhliziyo. Ngaleso sikhathi, i-fiber engancibiliki isebenza njenge-prebiotic emzimbeni, ngokusho kuka-Amaya. Ama-prebiotics "ondla" futhi ondle amagciwane amahle ohlelweni lokugaya ukudla, ekugcineni asekele jikelele impilo yamathumbu.
Emnyangweni we-antioxidant, ama-millets ayaqhubeka nokuntshontsha umbukiso. U-Amaya uthi: “Amabele ane-phytic acid, ama-tannins nama-phenols. Ama-Antioxidants avikela amaseli kusuka kuma-radicals mahhala kanye nokucindezeleka okwenziwe nge-oxidative, okungenzeka kunciphise ingozi yezimo ezingapheli ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo, nomdlavuza.
I-Xiaomi 2.5kg
Ungawapheka Kanjani Ama-Millet Ekhaya
I izinyathelo zokupheka amabele zifana nalezo zerayisi. Okusanhlamvu kungaphekwa ku-stovetop noma ku-rice cooker, ngokusho McKenzie Johnson, ofundisa umpheki e-Auguste Escoffier School of Culinary Arts. Njengerayisi, isinyathelo sokuqala ukugeza unyaluthi; lokhu kuzosusa noma yikuphi ukungcola nemfucumfucu, kusho uJohnson. Isinyathelo ongasikhetha siwukugcoba i-millet ebhodweni elomile (ngaphambi kokwengeza uketshezi) noma ngesipuni samafutha, kusho. U-Ann Ziata, umqeqeshi wokupheka e-Institute of Culinary Education. Lokhu kuzothuthukisa ukunambitheka kwesithako kwamantongomane emvelo. I-Millet nayo ijwayele ukunamathela, kodwa ukugcoba i-toast kuyasiza ukugcina okusanhlamvu kwehlukene, kuqinisekisa isidlo esiphundu, ngokusho kochwepheshe I-Colorado State University.
Indlela ye-Stovetop
- Hlanganisa inkomishi engu-1 yamabele nezinkomishi ezi-2 zamanzi noma umhluzi epanini. Letha ingxube emathunjini, bese wehlisa ukushisa kube phansi bese uvala ibhodwe.
- Pheka imizuzu eyi-18 ukuya kwengama-20, noma kuze kube yilapho uketshezi selumuncwa futhi i-millet ithambile. Phakamisa i-millet ngemfoloko bese uphaka.
Indlela Yokupheka Ilayisi
- Engeza 1 inkomishi ye-millet, 1 3/4 izinkomishi zamanzi, kanye nengcosana kasawoti kumpheki welayisi. Pheka cishe imizuzu engama-20, kuze kube yilapho amanzi esemuncwa.
- Vumela uhlale imizuzu emihlanu ngaphambi kokuxubha ngemfoloko nokuphaka.
Ungadla Kanjani I-Millet
Khonza amabele njengoba ubungenza ezinye izinhlamvu. Iphonse phakathi amasaladi, bhanqa nephrotheni yakho oyintandokazi, noma uyigoqe esobho elimnandi. Ngaphandle kwalokhu okusanhlamvu okujwayelekile, i-millet ingabhakwa noma ithoswe ibe ama-croquette noma ama-veggie burgers, kusho uZiata. I-millet izosiza ukuhlanganisa izithako ndawonye, ikakhulukazi uma weqa ingxenye yokugcoba bese uvumela okusanhlamvu ukuthi kunamathele.
Zama ufulawa we-millet ekubhakeleni izinto ezingenagluten, kuphakamisa uJohnson-noma, uma ufisa ukunambitheka kwe-nutty kancane, ufafaze ibhisikidi noma inhlama yesinkwa esisheshayo, kusho uZiata. I-Millet ingasetshenziswa ukwenza iphalishi elimnandi nelimnandi, njengelethu iphalishi lebhulakufesi lamabele elinophayinaphu, ukhukhunathi, nembewu yefilakisi.
Uma ufuna ukusebenzisa okusanhlamvu ekuphekeni kwakho, khumbula ukuthi i-millet ine-flavour ethambile, enama-nutty kancane, kusho uJohnson. Le nuttiness ihambisana kahle nezinongo ezifudumele (cabanga i-cumin kanye i-coriander), ijusi kalamula kanye ne-zest, namakhambi amasha afana nawo i-parsley, i-cilantro ne-basil. Ukwengeza, i-millet ingumlingani ofanelekile wezithelo ezomisiwe (njengamagilebhisi omisiwe noma amabhilikosi omisiwe), imifino egazingiwe (njenge ubhatata, izaqathe, nama-beet), namantongomane nembewu (njengama-alimondi noma imbewu kabhekilanga), kusho uJohnson.