Allison Turner
I-Millet yayiwukudla okuyisisekelo eYurophu isikhathi eside, kodwa namuhla itshalwa kakhulu e-Asia nase-Afrika. Kodwa-ke, i-millet ayithandwa kuphela ngabadla imifino kanye nemifino. Ngoba okusanhlamvu kwasendulo kubhekwa njengokunempilo kakhulu futhi kulula ukuyilungisa.
I-Millet yigama elihlangene lezinhlobo ze-cereal ezifana ne-proso millet, i-foxtail millet kanye ne-teff.
Lesi sitshalo sitshalwa kakhulu e-Afrika nase-Asia, kodwa futhi silungele ukulima okuphilayo eJalimane.
I-Millet igcwele imisoco enempilo futhi ingadliwa uma ungabekezeleli i-gluten.
Izinhlobo eziyishumi kuya kweziyishumi nambili ezihlukene zokusanhlamvu zihlanganiswa ngaphansi kwegama elithi millet. Izinhlobo ezaziwayo yi-proso millet, i-foxtail millet, i-pearl millet, i-finger millet kanye ne-teff (i-dwarf millet). Lawa ayingxenye yeqembu lama-millet, abizwa nangokuthi ama-millet wangempela. Kukhona namabele anezinhlamvu ezinkulu kakhulu. I-Millet ingenye yotshani obumnandi futhi ikhula kahle kakhulu emhlabathini ofudumele.
Igama elithi "millet" livela ku-Germanic yakudala futhi lisho into efana "nokusuthisa" noma "isondlo" - igama elifanele kakhulu.
Litshalwa kanjani amabele?
Imbewu encane, eyindilinga ye-millet yayivele isetshenziswa amaShayina namaNdiya njengokudla eminyakeni eyizi-8,000 edlule. I-Millet yayilinywa naseYurophu kwaze kwaba sekupheleni kweNkathi Ephakathi. Ngemva kwalokho, yaphushwa amazambane nommbila.
Ngisho nanamuhla, amazwe abaluleke kakhulu akhulisa amabele ase-Asia nase-Afrika. Okusanhlamvu kwasendulo kumila eJalimane futhi kutshalwa kakhulu lapha. Lesi sitshalo sidinga amanzi amancane, sikhula kahle emhlabathini ofudumele futhi siqinile kakhulu. Ngaphezu kwalokho, inesikhathi sokukhula esifushane ngakho-ke ingavunwa ngokushesha. Iziqu ze-millet nazo zingasetshenziswa: imicu yemvelo yenziwa ngayo.
Thenga i-millet: i-millet yegolide, i-millet ensundu kanye nofulawa wamabele
Lapho uthenga i-millet, abathengi bangakhetha phakathi kwezinhlamvu ze-millet, ufulawa we-millet, ama-millet flakes kanye ne-millet semolina. Izinhlamvu zihlanganisa i-millet yegolide. Inombala ophuzi osagolide kanye nokunambitheka kwamantongomane okucashile. Ngakolunye uhlangothi, i-brown millet inombala onsundu ngokubomvu futhi ngokuvamile idayiswa phansi.
I-Millet ingaba nezinto ezingathandeki njenge-oxalic noma i-phytic acid. Atholakala ngokuyinhloko egobolondweni. Lapho uthenga, kufanele ufinyelele izimpahla ezihlutshiwe, okungcono kakhulu ngekhwalithi ye-organic.
Inempilo kangakanani i-millet?
Izithako ziyahlukahluka kuye ngombala kanye nohlobo lwe-millet. Kodwa-ke, zonke izinhlobo ze-millet zibonakala ngamanani aphezulu amavithamini B, amaprotheni, i-fiber namaminerali. I-Millet iqukethe insimbi eningi, i-fluorine, i-zinc, i-magnesium ne-silicon kanye nama-amino acid abalulekile. Ngenxa yokuqukethwe kwawo kwamaprotheni amaningi, i-millet iwukudla okubalulekile kwabadla imifino kanye nemifino. Funda futhi i-Going Vegan: Amathiphu Amahlanu weNdlela eya Empilweni Ye-Vegan.
I-Millet nayo igcwele kakhulu futhi inamakhalori ambalwa uma kuqhathaniswa. I-Millet ayinayo i-gluten, njenge-quinoa ne-buckwheat. Ngakho-ke okusanhlamvu kubafaneleka kahle abantu abane-gluten ukungabekezelelani (isifo se-celiac).
Ukupheka i-millet: iphalishi ye-millet, ama-millet flakes kanye nezinye zokupheka ze-millet
Njengerayisi, ungakwazi ukunikeza okusanhlamvu okuphelele kwe-millet njengokuhambisana nezitsha eziningi. Amabele anambitheka kancane.
Ukupheka amabele: Nansi indlela
- Ngaphambi kokulungiselela, kufanele uhlanza i-millet kahle ngaphansi kwamanzi ashisayo ukuze ususe ukunambitheka okumuncu kancane. Ungakwazi futhi ukucwilisa i-millet ngaphambi kokupheka bese uyihlanza ngemva kwalokho.
- Bese upheka i-millet (efana nerayisi) ngokuphindwe kabili inani lamanzi nosawoti. Ungasebenzisa futhi umhluzi wemifino ukupheka i-millet ukuze uthole ukunambitheka okwengeziwe.
- Uma amanzi esebila, yehlisa isitofu.
- Ngemva kwemizuzu emihlanu, cisha isitofu ngokuphelele.
- Vumela i-millet ukuthi iqhubeke imizuzu embalwa ngaphambi kokukhonza.
Ngendlela kafulawa, i-semolina, noma ama-flakes, i-millet ngokuyinhloko igaywa ibe iphalishi noma isinkwa esiyisicaba. Ama-Millet flakes anambitha okumnandi ku-muesli, isibonelo. Njengoba izingane kanye nezinsana ikakhulukazi bedinga i-amino acid leucine evela ku-millet, i-millet porridge iwukudla okuthandwayo kwezingane ezincane.
E-Afrika, i-millet isetshenziselwa ukwenza ubhiya. Abadayisi basebenzisa i-millet ukwenza ubhiya ongenagluten. Futhi kuleli zwe, i-millet ivame ukuxutshwa nembewu yezinyoni.
