John Myers
Inika izondlo ezibalulekileyo kwaye inokudibaniswa ngeendlela ezininzi. Nokuba awunyamezeli igluten, ungayonwabela i-millet ngesazela esicocekileyo. Fumana yonke into ofuna ukuyazi malunga neenkozo ezinezondlo.
I-Millet ityebile kwifiber yokutya, zombini i-soluble kwaye ayinyibiliki. Ifiber enganyibilikiyo kwi millet yaziwa ngokuba yi "prebiotic," okuthetha ukuba ixhasa ibhaktheriya elungileyo kwinkqubo yakho yokwetyisa. Olu hlobo lwefayibha lukwabalulekile ekongezeni isambuku kwizitulo, nto leyo inceda ukuba uhlale uqhelekile kwaye yehlise umngcipheko womhlaza wekoloni.
Iinyani ezinomdla malunga ne millet
I-Millet, yosapho lwengca eswiti, inomdla ngakumbi ngenxa yobutyebi bayo kwizakhamzimba. Iqukethe iiminerali kunye ne-trace elements kwaye isityebi kwi-magnesium, isinyithi, i-vitamin B6 kunye ne-vitamin B1. I-Millet nayo ayinagluten kwaye ngoko ke iyindawo efanelekileyo yengqolowa okanye umgubo wokupela ukuba unengxaki yokunganyamezeli igluten. Ngaphambili, i-millet yayisetyenziselwa ukwenza izonka ezisicaba ezingenagwele. Ngokwesiseko, inokohlulwa ibe ngamaqela amabini aphambili: amazimba kunye neenkozo zawo ezinkulu kwelinye icala, kunye ne-millet ecolekileyo kwelinye. Inani leqela lesibini libandakanya iindidi oqhele ukuzisebenzisa ekhitshini, kubandakanya iproso, umnwe kunye ne-foxtail millet, kunye ne-teff. Ukusetyenziswa ekhaya, ngokuqhelekileyo uthenga iinkozo esele zihlutshiwe, i-millet yegolide. Kukwakho nezahluko ezingapelwanga kunye ne millet emdaka.
Iingcebiso zokuthenga kunye nokupheka kwi-millet
Kuba i-millet ityebile kwi-iron kunye nezinye iiminerali, ikwadlala indima ebalulekileyo kwisidlo se-vegan kunye nemifuno. Ngokomzekelo, i-millet porridge ikuzalisa ixesha elide kwaye inokukunceda ukuba unciphise umzimba. Noko ke, iinkozo akufanele uzitye zikrwada. Kuphela ngokufudumeza unika ezinye zee-enzymes eziqulethwe zingenabungozi. Ezi ziquka i-phytin, umzekelo, evimbela ukufunxwa kwesinyithi kunye ne-zinc. Ukuba ucwilise i-millet emanzini iyure ngaphambi kokuba uyiqhube, ungayisusa ngokulula.
Ungathenga iinkozo nokuba kuhlobo lomgubo okanye iinkozo ezipheleleyo, njenge-millet flakes okanye i-semolina. Ukusetyenziswa okunokwenzeka kwahluka ngokufanayo. Enkosi kwivumba layo le-nutty kancinane, i-millet ifanelekile njengesiseko sezitya eziswiti ezifana nepapa okanye i-pudding kunye nezitya ezimnandi ezifana nesaladi ye-millet, i-millet cookies, okanye i-millet falafel. Unokusebenzisa iinkozo ukulungiselela iipastries ezingenagluten. Iiresiphi zethu zemillet zibonelela ngeembono ezininzi.
Kuhle ukwazi: Ukwakheka kwe-asidi enamafutha e-millet kukhethekile, okwenza iinkozo zibe buthathaka kakhulu. Ukuze ingahambi kakubi, kufuneka uhlale uyisebenzisa ngokukhawuleza emva kokuthenga. Isikhongozelo esinokuthi sivalwe kakuhle kwaye sikhuselwe ekukhanyeni, komile kwaye sipholile sifanelekile ukugcinwa.
