Allison Turner
Nokuba i-emmer okanye i-buckwheat, i-millet okanye i-quinoa: iinkozo zakudala zasekhaya kunye ne-pseudo-grains ezingaqhelekanga zizisa iindidi ekhitshini. Iinkozo, umgubo kunye neemveliso ezisetyenzisiweyo ngoku azithengwa kuphela kwiivenkile ezithengisa izinto eziphilayo kunye neevenkile zokutya kodwa nakwiivenkile ezinkulu.
Iinkozo zamandulo ezifana ne-einkorn, i-emmer, i-spelled engavuthwanga kunye ne-millet ziye zalinywa kangangamawaka eminyaka.
Iinkozo zobuxoki ezifana ne-amaranth, buckwheat kunye nequinoa ziya zithandwa kakhulu kuthi.
I-pseudo kunye neendidi zakudala zeenkozo zisempilweni kwaye zibonelela ngeendlela ezahlukeneyo kwiipleyiti zethu.
Sele kwiminyaka eyi-10,000 eyadlulayo iintlobo zakudala zeenkozo ezifana ne-einkorn, i-emmer, i-spelled engekavuthwa kunye ne-millet zazilinywa e-Asia Minor kwaye kungekudala naseYurophu. Nangona kunjalo, ngokulinywa kweentlobo zeenkozo ezivelisa isivuno esiphezulu ekulula ukusetyenzwa - ngaphezu kwayo yonke ingqolowa - zalahlekelwa ukubaluleka kwazo ukusuka kwi-Middle Ages.
Ngoku bayabuya, ngakumbi kulimo lwasekhaya oluphilayo. Kanye njengeenkozo zakudala, iinkozo zamandulo zezosapho lwengca emnandi. Nangona kunjalo, zinezondlo kwaye zityebile kwiiminerali.
Imeko ifana ne-pseudo-grains: i-amaranth, i-buckwheat, imbewu ye-chia kunye ne-quinoa zifana neenkozo ngokwembonakalo, ukusetyenziswa kunye nokucubungula. Nangona kunjalo, zivela kwiintsapho zezityalo ezahlukileyo ngokupheleleyo kwaye ke zibizwa ngokuba "zii-pseudo-cereals". Iinkozo zinconywa njenge "Supergrain" ngenxa yobutyebi bazo kwiicarbohydrate, iiprotheni, iiminerali kunye namafutha.
I-pseudocereals yenza kuphela izixa ezincinci kakhulu zegluten. Ii-pseudo-cereals zisekhaya kwimozulu eshushu. Beza kuthi ngokuyintloko bevela eMpuma Yurophu nakuMzantsi Merika. Ixabiso lempilo lithengwa ngeendlela zokuhamba ezinde kunye nomthwalo kwi-ecosystem.
Iinkozo zamandulo umntu xa uthi krwaqu
Einkorn
Xa kuziwa kwi-einkorn, igama lithetha konke: kwi-spikelet nganye kukho ingqolowa enye ethambileyo, enombala omthubi, ekufuneka iqokobhe layo lisuswe ngokusebenza nzima. Ngenxa yovuno oluntsonkothileyo kunye nokulungiswa kunye nezivuno eziphantsi, i-einkorn yenza i-niche ubukho. Nangona kunjalo, ifumene ukubaluleka kwiminyaka yakutshanje, ngakumbi phakathi kwamafama aphilayo. Bathembele kwingqolowa yakudala kuba yenza iimfuno ezimbalwa kwindawo, idinga isichumisi esincinci kwaye iyamelana nezinambuzane kunye nezifo.
I-Einkorn inokufaka amanqaku kunye nabathengi ngezibonelelo zayo zempilo: ingqolowa yakudala ityala umbala wayo otyheli ogqithisileyo kumxholo wayo welutein ophezulu kakhulu. Le carotenoid scavenges free radicals, inyusa umbono, amehlo, amajoni omzimba kunye nentliziyo. Umxholo weeprotheyini ezikumgangatho ophezulu, iiminerali kunye ne-trace elements nazo zidlula ingqolowa yanamhlanje. Umgubo we-Einkorn unika isonka, iipasta kunye ne-pasta incasa encinci ye-nutty. Ekubeni ingqolowa inokubophelela kuphela inani elincinci lamanzi, umphumo uyinhlama eqinile, enamathele. Imixube kunye nengqolowa okanye umgubo werye isebenza kakuhle.
I-Emmer
I-Emmer, ekwabizwa ngokuba yiZweikorn, isihlobo esisondeleyo se-Einkorn, kodwa ineenkozo ezimbini ezinzima kakhulu kwi-spikelet nganye. Ngokuxhomekeke kwiindidi, ama-husks amhlophe, amdaka okanye amnyama. Iyathandwa ngamafama aphilayo ngenxa yokomelela kwayo. Ukongeza, izivuno ziphezulu kunezo ze-einkorn, kodwa zisezantsi kakhulu kunezo zengqolowa.
Ngokubhekiselele kumxholo - kunye nenani elikhulu ngokukodwa leprotheyini kunye neemaminerali - i-emmer ifana ne-einkorn. Noko ke, incasa yayo yomelele ngakumbi. Oku kwenza iinkozo eziphekiweyo izithako ezithandwayo zesuphu kunye nesityu, iisaladi, ii-casseroles kunye neepatties. Umgubo we-emmer kulula ukuwugaya ube yintlama emnandi yesonka esipheleleyo kunye nemiqulu. Ukongeza, iinkozo ze-emmer zikwasetyenziselwa ukuvelisa ibhiya emnyama kakhulu, enamafu kwaye inencasa kakhulu. Unokufunda lonke ulwazi oluthe kratya malunga no-Emmer kwinqaku elithi Emmer: Kungenxa yoko le nto ingqolowa yakudala isempilweni.
Upelo oluluhlaza
UGrünkern wazalwa ngaphandle kwemfuneko ngenkulungwane ye-17: izaqhwithi ezinamandla zasongela ukutshabalalisa isivuno se-spelled, ngoko ke abalimi bazisa iinkozo ngaphambi kokuba zivuthwe. Bakhawuleza bafumanisa ukuba iinkozo ezomisiweyo zibiliswe ngamanzi zenza isithako esinencasa nesazalisayo, umz. B. zisesityu. Oku kwakhokelela kwisiko lokuvuna inxalenye yesipelingi njengengqolowa eluhlaza. Emva kokubhula, iinkozo ezithambileyo nezinencindi ziyayomiswa okanye zosiwe. Oku kudala umbala wayo oqhelekileyo womnquma-oluhlaza kunye neziqholo, nevumba elimnandi elinomsi. Ngombulelo kunyango olukhethekileyo, iinkozo azihlali nje ixesha elide kunezinye iintlobo zengqolowa, kodwa ziphinde zibe nzima, oko kukuthi kulula ukugaya.
Phakathi kwemilinganiselo yangaphakathi, umxholo ophezulu weevithamini ezivela kwiqela le-B, ininzi ye-magnesium, i-phosphorus, isinyithi kunye neprotheni ibalaseleyo. Kurhwebo kukho isipelingi esingavuthwanga njengeenkozo ezipheleleyo, njengesidlo, iiflakes, i-semolina kwaye ngokuqinisekileyo njengomgubo. Iinkozo ezipheleleyo zingagcinwa kwindawo emnyama, epholileyo malunga nonyaka. Kuthatha ixesha elincinane ukulungiselela: umgaqo osisiseko kukupheka imizuzu eyi-10 kunye nokuvumela ukuba udibanise imizuzu engama-30 ukuya kwe-40 phezu kobushushu obuphantsi. Ukucwina ubusuku bonke kunciphisa ixesha lokupheka ukuya kwi-10 ukuya kwimizuzu eyi-15.
I-spelled epheleleyo engavuthwanga ilungile kwi-risotto okanye kwi-patty, kwi-saladi, kwisobho okanye njengokuzaliswa kwemifuno. Upelo oluluhlaza olutyumkileyo kufuneka lusetyenziswe ngokukhawuleza. Iiflakes ziphela kwi-muesli okanye kwi-dumpling intlama, umgubo kuzo zonke iintlobo zezinto ezibhakiweyo. Umxholo wegluten ophezulu wenza intlama ibe fluffy ngokukodwa.
Millet
I-Millet ligama elidityanisiweyo leesiriyeli ezilishumi ukuya kwishumi elinesibini kunye neendidi ezininzi. Imbewu yayo encinci, engqukuva yayisele isetyenziswa njengokutya ngamaTshayina, amaIndiya kunye namaGrike kwiminyaka engama-8,000 eyadlulayo. Nanamhla oku, awona mazwe abalulekileyo okukhulisa i millet aseAsia naseAfrika. Iimazimba zamazimba kunye neenkozo zazo ezinkulu ngokumangalisayo zivelisa kakhulu. Eminye igenera eyaziwayo yi proso millet, foxtail millet, pearl millet kunye ne finger millet.
Zonke iintlobo ze-millet zibonakaliswa ngamanani amakhulu eevithamini B, i-fiber kunye neeminerali. Nangona kunjalo, i-millet inokuqulatha izinto ezingafunekiyo ezifana ne-oxalic okanye i-phytic acid. Zifumaneka ikakhulu kwiqokobhe. Xa uthenga, kungcono ukusebenzisa iimpahla ezixotshiweyo zomgangatho we-organic. Iinkozo ezipheleleyo zinokuthatha indawo yerayisi phantse kuyo nayiphi na iresiphi. Kufuneka zihlanjululwe phantsi kwamanzi ashushu ahambayo phambi kokulungiswa ukususa incasa emdaka kancinane. I-Millet ngendlela yomgubo, i-semolina okanye i-flakes icutshungulwa ngokuyinhloko kwi-porridge okanye i-flatbread. I-Millet ayinayo i-gluten kwaye ngoko ke ifanelekile kubantu abanesifo se-celiac.
I-pseudo-grains i-amaranth, i-buckwheat kunye ne-quinoa
amaranth
Nkqu nezaphulelo ngoku zineenkozo ze-pseudo-grain amaranth ezinikezelwayo. Imbewu yesityalo somsila wempungutye, efuna ukufudumala, incinci kwaye ibikukutya okusisiseko eMzantsi nakuMbindi Merika malunga neminyaka engama-3,000. I-Amaranth ifumana udumo lwayo olukhulayo ngoku kububanzi bethu kubuninzi bayo bezondlo ezigaywa lula kunye nezinto ezibalulekileyo. Iprotheni ekumgangatho ophezulu ibalasele. Kodwa i-iron, i-magnesium, i-potassium kunye ne-amino acid lysine efunekayo ziqulethwe kwiimali ezininzi.
Incasa entle, ene-nutty ihamba kakuhle kunye nezitya ezimnandi nezinencasa. Ngombulelo wokunqongophala kwe-gluten, iinkozo ziyindlela efanelekileyo yokutya okuziinkozo eqhelekileyo kubantu abanokunyamezela i-gluten. Imbewu epheleleyo ihlanjululwe ngokucokisekileyo phantsi kwamanzi ashushu, emva koko ibiliswe kabini ukuya kathathu ubuninzi bamanzi malunga nesiqingatha seyure kwaye ivumele ukuba idumbe kancinci. Zilungile njengesitya sokutya okanye isithako kwi-stir-fries, casseroles kunye neepatties. Umgubo we Amaranth ulungele iikeyiki, izonka kunye neepastries kwaye kufuneka uxutywe nengqolowa, isipelingi okanye umgubo werye kumlinganiselo we 1:2. Ngaphandle kwe-gluten, inhlama ngenye indlela ayinakho ukuzinza kunye nokuguquguquka. Abantwana banokuhendeka ngeepopcorn zasekhaya. I-aramanth evutshiweyo ikwafumaneka kwiisiriyeli ezininzi kunye neebha.
Buckwheat
Ngaphandle kwegama, i-buckwheat ayisiyiyo i-cereals, kodwa kwintsapho edibeneyo. Iziqhamo zayo ezincinci ezifana nepiramidi zikhumbuza i-beechnuts. Namhlanje, ilizwe layo laseTshayina lelinye lawona mmandla mkhulu ukhula ecaleni koMntla Merika. I-buckwheat engafunekiyo, ethanda ukufudumala iye yalinywa apha ukusukela kwiXesha eliPhakathi njengendawo yokumisa kumhlaba oyisanti kunye ne-moorland okanye nasemva kokusika nokutshisa. Nangona kunjalo, izixa ezincinci zesivuno kunye nokulungiswa okuntsonkothileyo kuyenza isityalo esingenaqoqosho, ukuze zibe mbalwa iindawo zokulima kweli lizwe.
I-Buckwheat inikeza i-carbohydrates eninzi kunye neprotheni ephezulu, kunye ne-potassium, i-phosphorus, i-magnesium, i-calcium kunye ne-vitamin B, kunye nesityalo sesibini se-rutin. Iinkozo ezipheleleyo, ezihlutshiweyo zinokulungiswa kwaye zidibaniswe njengerayisi. Ziphuhlisa ivumba lazo ngakumbi ukuba ziqhotyiswe ngokufutshane epanini ngaphambi kokupheka. Kwi-groats ye-buckwheat, iinkozo zichithwa kwaye zihanjiswa ngeziqhamo. Izihluma ze-Buckwheat ziluhlaza, i-salad entsha. Umgubo we-Buckwheat ulungile kwaye uyimfuneko kwi-blinis yaseRashiya, kwi-pancakes, i-waffles kunye namaqebelengwane. Iinkozo ezityebileyo kwigluten, umgubo wesoya, itshungama yembotyi yeenkumbi okanye iqanda libuyisela igluten elahlekileyo.
IQuinoa
Iquinoa ikwasekhaya eMzantsi Melika. Isityalo somsila wempungutye esingafunwayo sikhula kwiindawo eziphakamileyo zasePeru okanye eBolivia. Iishelufu zendawo zigcinwe ngokuyintloko ukusuka kwimimandla ye-ikhweyitha. Imbewu ephuzi, emhlophe okanye ebomvu yesityalo se-quinoa yimithombo ephezulu yamandla eeprotheyini ezixabisekileyo, i-polyunsaturated fatty acids kunye neeminerali. Izigulana zeCeliac nazo zinokonwabela incasa eyahlukahlukeneyo: iquinoa ayinayo igluten. Ngokuxhomekeka kwiindidi, nangona kunjalo, kukho izixa ezikhulu ze-saponins kwimbewu. Nangona ezi zinto zikrakra zincitshiswa ngaphambi kokuba zithengiswe ngokuhlanjwa kwibhafu yamanzi okanye ngokugulisa iinkozo, iintsalela ezincinci zinokubangela ukunganyamezeli kubantwana abancinci.
Ekhaya, emva kokuhlamba, imbewu ye-quinoa ilungiselelwe ngokufanayo nelayisi. Zidumba kakhulu kwaye ke zifuna ulwelo oluninzi. Xa ziphekiwe, iinkozo ziba tyheli kunye neglasi. Isilumkiso: Musa ukupheka ixesha elide, kungenjalo iinkozo ziya kuphulukana nokuluma kwazo. Iinkozo ezipheleleyo zihanjiswa njengesitya secala okanye isithako sesobho.
