I-Millet - Icebile Ngezinto Ezibalulekile, I-Gluten-Free, Futhi Igayeka Kalula

I-Millet iwukudla okukhethekile kakhulu. Sekuyisikhathi eside, okusanhlamvu okusanhlamvu okuncane kukhohliwe ngandlela-thile, kodwa eminyakeni yamuva nje bekulokhu kubuya ngendlela efanele. I-Millet inikeza izakhi eziningi ezibalulekile, izakhi ezikhethekile zokulandela umkhondo, nama-antioxidants avikelayo.

Amabele akuwona nje amabele

I-Millet ayilona uhlobo lwesitshalo olulodwa, kodwa igama elihlanganisiwe lezinhlobo eziyi-10 kuya kweziyi-12 ezihlukene ze-husk-fruited husk genera, okuhlanganisa inqwaba yezinhlobo zamabele. Njengesipelingi, ukolweni, ummbila, njll., bonke bangamalungu omndeni wotshani obumnandi (i-Poaceae) futhi banokuningi abafana ngakho.
Ngokuya ngemvelo yezinhlamvu ze-millet, umehluko onzima wenziwa phakathi:

• Amabele: Kunezinhlobo ezingaba ngu-30 zohlobo Lwezimba, isib. B. amabele. Amabele amabele abonakala ngezinhlamvu ezinkulu (amagremu angu-17 kuya ku-22 wezinhlamvu eziyinkulungwane) kanye nesivuno esiphezulu futhi asetshenziswa njengokudla nembewu yezinyoni. Ukuqhathanisa: Ukolweni unesisindo sezinhlamvu eziyinkulungwane ezingama-40 - 65 amagremu.
• Amabelethi aziwa nangokuthi amabele amancane noma angempela. Zihlanganisa izinhlobo eziningi zamabele, isb. B. proso millet, foxtail millet, pearl millet, finger millet, kanye ne-teff. Izinhlamvu ezincane (cishe amagremu angu-5 ngezinhlamvu eziyinkulungwane) zibhekwa njengenani labantu nezilwane ngokufanayo. Ukukhiqiza ukudla kwabantu u. I-Proso millet itshalwa kakhulu eYurophu.

I-millet ephuzi inikeza i-beta-carotene, i-red millet inikeza i-anthocyanins

I-Millet iza ngemibala eminingi ehlukene: ophuzi, omhlophe, obomvu, onsundu, futhi cishe omhlophe. Kuyathakazelisa ukuthi ungafunda okuningi mayelana nezithako ezivela ekubaleni okusanhlamvu kwe-millet. Umbala ophuzi we-millet osagolide ubonisa ukuthi iqukethe i-beta-carotene, kuyilapho izinhlobo ezibomvu zine-anthocyanins (flavonoids).

Nakuba i-carotenoid yakheka kakhulu ikakhulukazi esimweni sezulu esomile, esishisayo, ngokusho kocwaningo olwenziwe eNyuvesi yaseWayamba yaseSri Lanka, olwabonisa: Uma isimo sezulu somile, umphumela we-antioxidant unamandla - okuqukethwe kwe-carbohydrate kuyanda eminyakeni epholile nemanzi.

Esimweni sakamuva, uhlamvu lwemilili luba nombala okhanyayo, omhlophe. Izinhlamvu ze-millet ezikhanyayo noma eziyingilazi ziwuphawu lokukhuphuka kwamaprotheni. Ngokuyisisekelo, izinhlamvu ze-millet ezibomvu nezinsundu ziqukethe ama-antioxidants amaningi kunezinye ezinemibala.

I-Millet: ukudla okuyisisekelo emazweni amaningi

I-Millet ibilokhu iwukudla okuyisisekelo okubalulekile e-Asia nase-Afrika izinkulungwane zeminyaka. Cishe amaphesenti angama-90 esivuno somhlaba akhiqizwa lapho - ikakhulukazi emazweni afana ne-India, Nigeria, kanye neNiger. Ngenxa yokuthi izitshalo zemillet zinenzuzo enkulu yokuthi azinasidingo ngokwedlulele, ziyachuma ngisho emhlabathini ompofu, zivikelekile esomiso, futhi zinenkathi yokukhula emfushane kakhulu (cishe izinsuku eziyi-100). Ngakho-ke ukwehluleka kokuvuna kuyivelakancane kakhulu.

EYurophu, okusanhlamvu okuncane kuye kwaba khona umthunzi uma kuqhathaniswa nezinye izinhlamvu ezifana nokolweni nommbila isikhathi eside - kodwa lokhu kwakungenjalo ngaso sonke isikhathi.

UMillet: Ukubheka umlando

I-Millet ingenye yezinhlobo ezindala kakhulu zokusanhlamvu futhi yayisetshenziswa njengokudla ngabahambi kanye nabahambahamba kancane kusukela ngeNkathi Yamatshe. Ngesikhathi sokumbiwa kwezinto zakudala eShayina, kutholwe izinhlamvu ze-proso kanye ne-foxtail millet kusukela eminyakeni eyi-7,000 kuya kweziyi-8,000 BC. zabhalwa. Ngokusho kwabacwaningi abavela eNyuvesi yaseKiel, i-millet kungenzeka ukuthi yafuywa eMpumalanga Ekude futhi yafika e-Central Europe ngomgwaqo weSilk.

Ezikhathini zasendulo, i-millet yayivele itshalwe ebhodini lonke e-Asia naseYurophu futhi iqinisekisa ukudla kwabantu emasikweni amaningi. Kwakubhekwa njengophawu lokukhuthala nokuzala, okwaholela esikweni lokujikijela umakoti ngamabele.

EJalimane lasendulo, i-proso millet kanye ne-foxtail millet kwakuphakathi kwezinhlamvu eziyinhloko. Izinhlamvu ze-millet zazicutshungulwa zibe isinkwa noma iphalishi futhi zazibhekwa njengento elula futhi egcwele kakhulu, kodwa ukudla okumnandi nokuthandwayo. Igama elithi “isithelo somuntu ompofu” livela eqinisweni lokuthi inqwaba yezinhlamvu zamabele zazigcinwa emadolobheni njengezindawo zokulondoloza izimo eziphuthumayo. Uma ingekho indlala iminyaka eyishumi, babenikezwa njengezipho.

Ukulinywa kwamabele kwehle e-Europe ngekhulu le-17 ngenxa yokwethulwa kwezitshalo ezintsha ezinjengamazambane nommbila. Ukwengeza, i-millet ihlehliswe ezinye izinhlamvu ezinjengokolweni kanye ne-rye, njengoba isivuno sabo ngehektha ngalinye siphezulu kakhulu. Ngenxa yalokho, i-millet yanikezwa isikhundla sokusanhlamvu kwesibili phakathi nekhulu le-18 futhi kancane kancane yashabalala.

Kwaze kwaba sekhulwini lama-21 lapho i-millet ekugcineni yathola ukuvuselelwa eYurophu futhi, ngenxa yenani layo lokudla okunempilo, manje ingatholakala kaningi kumamenyu abantu abakhathalela impilo.

Isikhathi eside, ukunikezwa kwakusekelwe kuphela ekuthengisweni okuvela emazweni afana ne-USA, Canada, kanye neShayina, kodwa okwamanje, abalimi abaningi base-Europe sebezitholele okusanhlamvu okukhohliwe futhi batshale i-proso millet, isib. B. eBrandenburg (Germany) , e-Lower Austria (Austria) noma eZurich Oberland (Switzerland).

Amabele ahlala ethengiswa ehlutshiwe

I-Millet ifana ne-oats, ibhali kanye nerayisi - uhlamvu lwamakhoba ngakho-ke kufanele ikhululwe emakhoba nasesikhumbeni sezithelo esiqinile, esinamatshe ukuze ilungele ukusetshenziswa. Izinhlamvu ze-millet zinikezwa ziphelele kodwa futhi zigaywa zibe ufulawa, i-semolina, noma ama-flakes.

Ukukhuluma ngokuqinile, i-millet ayiwona umkhiqizo ogcwele okusanhlamvu. Ngakho-ke, okuqukethwe kwe-fiber kuphansi. Kodwa-ke, njengoba imisoco isatshalaliswa kulo lonke uhlamvu lwe-millet futhi ayitholakali ikakhulukazi ezingqimbeni zangaphandle (isithelo nejazi lembewu) njengoba kwenzeka kwezinye izinhlobo zokusanhlamvu, i-millet ehlutshiwe ingafaniswa nezinhlamvu zezinhlamvu.

I-millet yegolide ne-brown millet: umehluko

Kokubili i-millet ephuzi kanye ne-brown millet ngokuvamile kuyizinhlobo ze-proso millet ezihluka enye kwenye ngokombala wazo. Ngenkathi uhlamvu lwe-millet oluphuzi luphuzi ngokusagolide ngakho-ke lubizwa nangokuthi i-millet yegolide, amathoni ombala we-millet ansundu noma abomvu asukela kokubomvu-wolintshi kuya kokubomvu kuya kokunsundu nokumnyama.

Kodwa kunomunye umehluko obalulekile: Nakuba i-millet ensundu nayo ikhishwe amahusk, ayifani negolide - ayifanele ukuxetshulwa ngoba i-endosperm nekhasi kuxhumene ngokuqinile. Izinhlamvu eziphelele zigaywa kahle kakhulu zibe ufulawa ngezigayo ezikhethekile (isb. izigayo ze-centrophan) kanye negobolondo eliqinile. Lokhu kungasetshenziswa okuluhlaza ngamanani amancane (cishe izipuni ezi-1 kuya kwezi-2 ngosuku) ukuthuthukisa ama-muesli noma ama-smoothies noma ukupheka noma ukubhaka.

Uma kuqhathaniswa ne-golden millet, i-brown millet inenzuzo yokuthi empeleni iwumkhiqizo wezinhlamvu. Ngakho-ke, i-brown millet, iqukethe i-fiber yokudla kanye nezinto ezibalulekile kanye nengxenye enkulu ye-silicic acid (silicon), konke okunamathela ezingqimbeni zangaphandle.

Noma kunjalo, i-millet yegolide akufanele ifihle ngemuva kwe-millet ensundu mayelana nokuqukethwe kwezakhi, ikakhulukazi njengoba amanani amakhulu angadliwa, akunjalo nge-millet ensundu.

Amanani omsoco we-millet

Lona kanye igama elithi “millet” libonisa ukuthi iwuhlamvu olunomsoco kakhulu. Ngoba livela e-Indo-European futhi lisho into efana nokusutha kanye nokudla okunomsoco. Izitsha zamabele zigcwala isikhathi eside, nakuba amagremu angu-100 e-millet yegolide ephekiwe - ehambisana namagremu angu-40 we-millet eluhlaza yegolide - aqukethe ama-kilocalories angu-114 kuphela.

Insimbi yemvelo yegazi elinempilo

I-Millet ikakhulukazi iwumthombo omuhle kakhulu wensimbi ne-magnesium. Uma kukhulunywa nge-ayina, ingomunye wabagijimi abaphambili uma iqhathaniswa nezinye izinhlobo zokusanhlamvu. Okusanhlamvu okubalulekile kuqukethe insimbi ephindwe kabili kuya kwezintathu kunokolweni futhi ngaleyo ndlela yenza umnikelo omuhle ekwakhiweni kwegazi.

With approx. 2.5 – 3.5 mg yensimbi, amagremu ayi-100 amabele aphekiwe ngosuku kakade amboza ingxenye yesine yesidingo sensimbi yomuntu. Kodwa-ke, insimbi ineminye imisebenzi okufanele iyifeze emzimbeni. I-trace element isiza ekuthuthweni komoyampilo, ukukhiqiza amandla, nokuhlukaniswa kwamaseli.

Ukudla okusansimbi okwanele kubalulekile ukuze umzimba ufeze yonke le misebenzi ehlukahlukene. I-ayoni iphinde ibe ngumsizi obalulekile esimweni sokukhathala okungapheli. Ukuze i-ayoni imunce kangcono umzimba, kufanele kudliwe ukudla okunovithamini C, isib. i-broccoli noma imifino kapelepele noma amasaladi.

I-Millet ilungele abanesifo sikashukela

Abacwaningi baseCanada abavela e-Memorial University of Newfoundland banombono wokuthi i-millet ingamelana ne-postprandial hypoglycemia futhi ngaleyo ndlela ukukhiqizwa kwe-insulin ngokweqile. Ucwaningo lwaseNdiya eNyuvesi Yesayensi Yezolimo lubonise ukuthi i-millet iyisidlo esiwusizo kakhulu ezigulini ezinesifo sikashukela sohlobo 2: uhlobo lwe-millet lwezinsuku ezingama-28 (bheka ngezansi) olwahlolwa ocwaningweni lwaholela ekwehleni okukhulu kwamazinga kashukela egazini kanye nokwenyuka. ku-cholesterol enhle ye-HDL.

I-Millet ayinayo i-gluten futhi ivikela ulwelwesi lwamathumbu

I-Millet iqukethe cishe amaprotheni amaningi njengokolo kodwa inenzuzo enkulu yokuthi ayinayo i-gluten (iphrotheni ye-cereal equkethwe ukolweni, isipelingi, i-rye, njll.), okuthakazelisa kakhulu abantu abahlushwa isifo se-celiac noma i-non-celiac gluten. ukuzwela.

Ucwaningo luye lwabonisa ukuthi bayanda abantu abakhathazeke ngokolweni. Ngokusho kwethimba labacwaningi base-Italy abavela e-Università Politecnica Delle Marche, ukuvela kwesifo se-celiac kukhuphuke ngokuphindwe kahlanu kule minyaka engu-25 edlule. Izimbangela zihlanganisa, ngakolunye uhlangothi, imikhuba yokudla - ukusetshenziswa kukakolweni kuye kwanda - futhi, ngakolunye uhlangothi, ukuzalaniswa kwezinhlobonhlobo zikakolweni ocebile kakhulu we-gluten.

Ucwaningo olwenziwe ngososayensi baseDutch abavela eLeiden University Medical Center lubonise ukuthi i-dwarf millet - okungukuthi i-teff - ilungele ikakhulukazi iziguli ze-celiac. Cishe kwabangu-1,830 ababambiqhaza abadla i-teff, amaphesenti angu-17 kuphela aba nezimpawu zomtholampilo, kuyilapho ngaphezu kwamaphesenti angu-60 alezo ziguli ezingakaze zisebenzise i-teff zinezimpawu naphezu kokulandela ukudla okungenalo i-gluten.

I-Teff, ngakho-ke, ibonakala inomphumela wokuphulukisa ku-mucosa yamathumbu ehlaselwe, okuthi ia kubalulwe okuqukethwe okuphezulu kwe-fiber yalolu hlobo lwe-millet.

I-Millet inothe kakhulu ezintweni zezitshalo zesibili

Ngokocwaningo olwenziwa eNyuvesi yase-Bharathiar e-India, i-millet ine-antioxidant ne-antimicrobial properties futhi imelana nezimo ezifana nesifo sikashukela, i-vascular calcification, nomdlavuza. Lokhu kubangelwa, phakathi kwezinye izinto, yizinto ezitshalweni zazo zesibili.

Lezi ngokuyinhloko zihlanganisa ama-polyphenol ahlukahlukene, kuhlanganise nama-phenolic acid, ama-flavonoid, nama-tannins (tannins) kanye ne-phytic acid ne-oxalic acid.

I-Millet iwumthombo omuhle kakhulu wama-phytochemicals futhi ilinganiswa nezithelo nemifino ngososayensi mayelana nemiphumela yayo ye-antioxidant. I-brown millet inothe kakhulu ezintweni zezitshalo zesibili, njengoba lezi zingatholakala kaningi ezingqimbeni zangaphandle zokusanhlamvu.

I-Millet ne-phytic acid

Ngeshwa, ezinye zezitshalo zesibili eziqukethwe ku-millet azinalo idumela elihle. Ama-tannin, isibonelo, kuthiwa abopha amaprotheni futhi ngaleyo ndlela anciphise ukutholakala kwawo kwe-bioavailability futhi avimbele ukugaya isitashi, kuyilapho i-phytic acid ne-oxalic acid iqukethe amaminerali afana nesib. B. ebopha ku-iron ne-calcium. Ngalesi sizathu, ukusetshenziswa kwe-millet - ikakhulukazi i-millet ensundu - kuvame ukunqanyulwa ngokushesha.

Nokho, iqiniso liwukuthi ama-tannins atholakala ikakhulukazi kumabele amabele atshalwa futhi adliwe emazweni ase-Afrika. Izimpawu zokushoda ezibangelwa yizitshalo zesibili zenzeka emazweni asathuthuka kuphela, lapho abantu kufanele bazondle ngokusanhlamvu kuphela - ngoba bengenakho okunye ukudla okutholakalayo.

Kodwa-ke, ukugxekwa nakho akusukumi ngoba i-brown millet idliwa kuphela ngamanani amancane noma kunjalo futhi okuqukethwe ku-golden millet ngeke kwanele ukuba nomthelela omubi empilweni. Ngokuphambene nalokho. Ucwaningo luye lwabonisa ukuthi amazinga e-phytic acid kanye ne-oxalic acid atholakala ekudleni okunempilo futhi okulungiselelwe kahle aqondise amangqamuzana omdlavuza, kuyilapho ama-tannin enezinto ezilwa namagciwane kanye ne-antibacterial. Izinto okuthiwa ziyingozi aziyona ingozi nhlobo. Kungenzeka kuphela uma ufuna ukuphila ngamabele kuphela.

Kukhona futhi ithuba lokuthonya okuqukethwe kwe-tannins, i-phytic acid, ne-oxalic acid ngendlela i-millet elungiswa ngayo. Ngoba lezi zinto ngokwengxenye zincishiswa hhayi ngokufudumeza kuphela, kodwa nangokucwiliswa emanzini, ukuvutshelwa, nokuhluma.

Ingabe i-millet iyayilimaza indlala yegilo?

Mayelana nempilo yegilo, ukusetshenziswa kwe-millet akukhuthazwa futhi kwezinye izindawo, njengoba unyaluthi kuthiwa lulimaza indlala yegilo. Lokhu kuthiwa kubangelwa i-cyanogenic glycosides (dhurrin), ekhulula i-hydrocyanic acid ngesikhathi i-cleavage, ngaleyo ndlela ikhinyabeze imetabolism ye-iodine futhi ngenxa yalokho, ingaholela ekwandiseni indlala yegilo (goiter). Ngenxa yalesi sizathu, i-millet imane ibalwe phakathi kwe-goitrogenic, okungukuthi ukudla okune-goitrous okufanele kugwenywe - ikakhulukazi esimweni se-hypothyroidism.

Kodwa akukho muntu othatha inkathazo ukungena kulesi sihloko esiyinkimbinkimbi ngokuningiliziwe. Ngoba ukuthi i-millet empeleni iqukethe i-dhurrin akuxhomekile kuphela ohlotsheni lwe-millet kodwa futhi nasohlotsheni olufanele lwe-millet. Ezincwadini zesayensi, i-dhurrin ibikwa ngokuyinhloko mayelana ne-pearl millet namabele (isb. I-Sorghum bicolor), kodwa hhayi mayelana ne-proso millet, edliwayo eYurophu.

Ngaphandle kwalokho, kunezinhlobonhlobo zamabele ezingenakubalwa eziqukethe i-dhurrin encane noma engenawo nhlobo, njalo kuye ngezakhi zofuzo zezitshalo. Phela, izinhlobo ezinezinhlamvu eziphuzi yizona ezithinteka kancane. Lokhu kuphinde kuchaze ukuthi kungani ukwakheka kwegoiter kwenzeka kaningi ezindaweni ezithile zase-Afrika, isibonelo eSudan, hhayi kwezinye izifunda.

Ngaphezu kwalokho, ukuvela njalo kwezifo zegilo kulokhu akubangelwa nje kuphela ukusetshenziswa kwe-millet kodwa kunqunywa nezinye izici ezihlukahlukene ezifana nokuntuleka kwe-iodine, ukungondleki, kanye nokudla okungenakulinganisela - okungukuthi izici ezikhona emazweni ampofu kakhulu. umhlaba wethu, kodwa hhayi kwabacebile "izwe lasentshonalanga" ukuhlangabezana.

Ngakho-ke akunangqondo ukuxwayisa ngezitsha ze-millet mayelana ne-thyroid. Ngoba ngisho noma ubuthenga njalo noma udla uhlobo lwamabele oluqukethe i-dhurrin, lelo nani belingeke lanele ukubangela isifo (yegilo)!

Unyaluthi emithini yesintu

I-Millet ayigcini nje ngokuba ukudla okuyigugu izinkulungwane zeminyaka, kodwa futhi iyisitshalo sokwelapha sasendulo esasetshenziswa emithini yesintu yendabuko namuhla. Akuseyona imfihlo ukuthi i-millet ingaba nomthelela ebuhleni besikhumba, izinwele nezinzipho. Ngaphezu kwalokho, inomphumela owakhayo, ofudumalayo, ovuselelayo, oqinisa izinzwa, ukhipha amanzi, ukhiphe ubuthi, futhi uqede ukuvuvukala. Izindawo zokufaka isicelo zihlanganisa:

• ubuthakathaka bezicubu ezixhumeneyo
• ukulahlekelwa izinwele
• Izinzipho eziqhekekile
• izifo zemikhumbi
• izinkinga ezihlangene
• imithambo ye-varicose
• hemorrhoids
• indigestion
• ukukhohlwa
• ukukhathala
• umkhuhlane

Ngokungafani nezinye izinhlobo zokusanhlamvu ezinjengokolweni noma isipelingi, i-millet ingumsizi omuhle kakhulu wezifo zepheshana lokuphefumula ngoba ayinawo umphumela wokwenza amafinyila kubantu ababucayi. I-Millet nayo kuthiwa isiza ekucindezelekeni kwezinkathi zonyaka, yingakho yayibizwa ngokuthi "izinhlamvu ezijabulisayo" ekuqaleni kweNkathi Ephakathi.

Umcamelo we-Millet wokwelapha ukushisa nokubanda

Ngaphandle, i-millet ingasetshenziswa ngendlela yomcamelo wokusanhlamvu. Ukuze wenze lokhu, mane ugoqe izinhlamvu ezincane ngendwangu futhi uzishise epuletini ngamadigri angu-100 isikhathi esiphezulu semizuzu engu-15 eshalofini eliphansi lehhavini noma uwabeke efrijini ukuze aphole. Izindawo ezisetshenziswayo zihlanganisa ukungezwani, ubuhlungu bemisipha, ukukruneka, imihuzuko, amajaqamba okuya esikhathini, namehlo akhathele futhi asindayo.

Izinhlamvu ze-Millet zibonakala ngezindawo zokugcina ezifanele: Ngakho-ke izinga lokushisa elifunekayo lingagcinwa ngokuqhubekayo futhi ligcinwe isikhathi eside. Nakuba izicelo zokushisa zandisa ukujikeleza kwegazi futhi zibe nomphumela wokuphumula kwemisipha, izicelo ezibandayo zinomphumela wokulwa nokuvuvukala. Qiniseka ukuthi uthola kudokotela wakho noma omunye udokotela ukuthi yisiphi isicelo - kungakhathaliseki ukuthi sifudumele noma siyabanda - esilungele isimo sakho.

Uma kuqhathaniswa nemithwalo yokusanhlamvu, amabhodlela amanzi ashisayo enziwe ngenjoloba anesimo esibi sokuthi ukuthintana kwesikhumba ngokuqondile kuveza umzimba kumakhemikhali, futhi - ikakhulukazi ezinganeni - kunengozi yokusha. Ngaphezu kwalokho, lapho okusanhlamvu kushisa, umswakama ukhishwa ezinhlamvu, ukuze ukushisa kungene ngokujulile kunebhodlela lamanzi ashisayo.

Ukwelapha amabele: ukuqeda ubuthi emzimbeni

Okuhle nge-millet ukuthi kufanele uyidle kuphela ukuze uzuze emandleni ayo okwelapha. Kodwa-ke, imithi ethile ye-millet iyanconywa emithini yesintu yazo zonke izinhlobo zezifo, njengoba kuthiwa lokhu kukhipha ubuthi ngobumnene futhi kuqinise umzimba, okubuye kube nomthelela omuhle engqondweni nasemphefumulweni.

Ngaphandle kwezimpawu esezibaluliwe, ukwelapha amabele kuthathwa njengokwelapha okuhle kwama-fibroids (ukukhula okungenabungozi esibelethweni noma esibelethweni). Emithini yendabuko, ama-fibroids kanye nama-cysts nama-polyps aqondwa njengokusabela okuphuthumayo ekuchayekeni okunobuthi ngokweqile. Ukukhishwa ubuthi ngesikhathi sokuya esikhathini kungase kuthikamezwe ngokuthatha iphilisi. Lokhu, futhi, kuholela ekwandeni kokuchayeka kwezicubu zesibeletho kubuthi. Ukukhipha ubuthi ngosizo lwe-millet kungaba usizo lapha.

Ngesikhathi sokwelapha amabele, amaphesenti angama-70 kuphela amabele kanye namaphesenti angama-30 kuphela imifino eluhlaza kanye/noma eshisiwe kanye nezithelo ezidliwa izinsuku eziyi-7. Ukuze wenze lokhu, lungisa yonke isilinganiso sansuku zonke se-millet ekuseni. Izinongo zemvelo namafutha emifino asezingeni eliphezulu, acindezelwe ngokubanda nawo avunyelwe. Ngakho-ke ziningi izindlela zokulungisa i-millet ibe mnandi ukuze kungabikho isithukuthezi.

Kubalulekile ukuthi uphuze ngokwanele, okungukuthi amalitha ama-2 kuya ku-3 amanzi kanye netiye le-herbal elingenashukela nsuku zonke. izitshalo zokwelapha ezifana ne-B. the nettle, i-birch noma i-milk thistle zisekela ukuqeda ubuthi.

Uma isonto lonke libonakala lide kakhulu kuwe, ungase futhi uhlele usuku lwamabele kanye ngesonto, lapho kukhona isidlo se-millet ekuseni, emini nakusihlwa.

Thenga amabele

Akuseyona inkinga ukuthenga i-millet yekhwalithi ephezulu. Uzothola okufunayo esitolo sakho sokudla sezempilo, isitolo sokudla sezempilo, noma esitolo esikhulu. Lapho uthenga, kungcono ukuncika ku-millet yemvelo evela esifundeni sakho noma isifunda esingumakhelwane. Ngaphezu kwezinhlamvu ze-millet, kunenombolo yeminye imikhiqizo efana nesib:

• I-Millet grist: Izinhlamvu ze-millet eziqoshwe kahle zilungele ukwenza iphalishi lasekuseni elimnandi.
• Ama-Millet flakes: Izinhlamvu ze-millet ezicindezelwe nezishisiwe ziyindlela enhle yama-cereal flakes aqukethe i-gluten esimweni sokungezwani ne-gluten noma ukuzwela kwe-gluten.
• Ufulawa we-Millet: Izinhlamvu ze-millet emhlabathini zilungele ama-muffin, ama-flatbreads, noma ama-pancake.
• Nakuba amakhoba amabele engahloselwe ukudliwa, asetshenziswa njengokugcwalisa umcamelo okhuthaza impilo. Ngenxa yokuthi mancane futhi ahambayo, anikezela ngaphansi kwengcindezi evela ekhanda nasentanyeni. Ngenxa yalokho, bavumelana nakho konke ukuphenduka kwekhanda futhi banqande ukungezwani. Amakhoba amabele kufanele ashintshwe njalo eminyakeni emi-2.

I-Millet: Isitoreji

Kungcono kakhulu ukugcina i-millet yakho yomile, ipholile, futhi ivikelekile ekukhanyeni. Kubalulekile ukuvala kabusha amaphakethe kahle ngemva kokuvula isikhathi ngasinye. Ufulawa wemillet ungagcinwa ezitsheni ezivalwe ngokuqinile njengezingilazi noma amathini ensimbi engagqwali.

Kodwa-ke, i-millet ayikwazi ukugcinwa isikhathi eside kakhulu ngenxa yokuqukethwe kwayo okunamafutha amaningi. Ngenxa yalesi sizathu, akufanele uthenge imikhiqizo ye-millet ngobuningi futhi uyisebenzise ngokushesha ngangokunokwenzeka ngemva kokuvula iphakheji. Naka usuku lokuphelelwa yisikhathi. I-millet ephekiwe ingagcinwa esiqandisini cishe izinsuku ezintathu.

I-Millet: yini okufanele uyicabangele ngaphambi kokuyilungiselela?

Uma ususa unyaluthi, akunakugwenywa ngokuphelele ukuthi isithombo sonakaliswe kalula. Ngenxa yalokho, amafutha egciwane asonga uhlamvu lwamabele njengejazi elincanyana. Nakuba la mafutha esezingeni eliphezulu, futhi azwela kakhulu ku-oxygen futhi i-oxidizes kalula. Lokhu kusho ukuthi i-millet inganambitha kancane. Kodwa-ke, uma uhlanza izinhlamvu ze-millet ngesisefo esihle ngamanzi ashisayo ngaphambi kokuba uzilungiselele, imikhondo yamafutha kanye nokunambitheka okubabayo kuzokhishwa ngokuphepha.

I-Millet: ukulungiswa

Ukulungiswa kwe-millet kulula kakhulu futhi kudinga umzamo omncane, kodwa kunezinketho eziningi ezahlukene. I-Millet ingacwiliswa amahora ambalwa noma ubusuku bonke ngaphambi kokupheka ukunciphisa izinto ezifana ne-phytic acid. Amanzi acwiliswayo abe eselahlwa. Okubi wukuthi ngale ndlela ezinye izithako ezincibilika emanzini njengamavithamini aphuma eqenjini B nazo zigcina zingena emanzini.

Ungakwazi ukulungisa i-millet ehlanzekile noma njenge-risotto ngokuqala ngokushisa u-anyanisi oqotshwe kahle, izithako ezisele, kanye ne-millet bese wengeza inani lamanzi noma umhluzi kabili noma kathathu. Vumela i-millet engacwilisiwe ibambe imizuzu engaba ngu-15, bese wehlisa ukushisa kube phansi futhi uyivumele ihlale, imbozwe, imizuzu engu-20. Gwema ukunyakazisa i-millet ngenkathi ivuvuka, ngaphandle kwalokho, izonamathela.

I-Millet ingashiswa futhi ku-100°C cishe imizuzu engama-35. Uma ifakwe ubusuku bonke, isikhathi sokupheka semizuzu emi-5 kuya kweyi-10 sanele. Isikhathi sokuvuvukala sihlala emaminithini angu-20.

I-Millet ekhishini - Ukucebisa kokupheka

I-Millet ithola abalandeli abaningi ngokwengeziwe ekhishini ngenxa yenani layo lezempilo, iphunga layo elimnandi, ukunambitheka kwamantongomane, kanye nokwehlukahlukana kwayo. Kungakhathaliseki ukuthi amnandi, amuncu, noma ababayo: i-millet iyi-all-rounder futhi ingahlanganiswa kahle nemifino nezithelo.

Izinhlamvu zamabele wonke, kanye nempuphu yamabele kanye nama-millet flakes alungele ukwakha isidlo sasekuseni esinempilo, isb. B. esesimweni se-muesli noma irayisi le-millet elimnandi, elinongwe ngesithelo ozikhethele sona. Ungasebenzisa futhi i-millet njengesitsha esiseceleni, isibonelo nekhari yemifino, uyihlanganise nesaladi enemibalabala noma isobho, udale ukugcwaliswa kwemifino efana nopelepele noma ama-courgettes noma uhlanganise i-casserole emnandi. I-Millet nayo ilungile kusitshulu - noma kuthiwani ngama-millet patties noma "i-hirsotto" emnandi - njengenye indlela ye-risotto?

Njengoba ufulawa wamabele ungenayo i-gluten, awunazo izinto zokubhaka ezifana nesib. Isib. ufulawa kakolweni, kodwa lokho akusho ukuthi awukulungele ukubhaka! Ngoba ungasebenzisa ufulawa wemillet, isb B. flatbreads noma amapanikuku.

Kodwa-ke, uma ufuna ukubhaka isinkwa esifakwe imvubelo, ikhekhe, noma i-pizza, i-millet iyanconywa ukuthi uhlanganise ufulawa nofulawa oqukethe i-gluten (isb. Uma okuqukethwe kukafulawa we-millet kungamaphesenti angama-20 kuya kwangu-30, awudingi ngisho nokushintsha noma yini kuresiphi yakho yokuqala oyithandayo.