I-Millet iyindlela enhle yokukhetha i-quinoa: ukudla okuguquguqukayo, okumnandi, okunomsoco njenge-quinoa, kodwa ishibhile kakhulu futhi okufinyeleleka kalula.
Iningi labantu baseNyakatho Melika liwazi amabele njengokudla kwezinyoni noma ukudla kwamahippie. Kwenye indawo, itshalwa njengokudla kwezilwane noma umthombo ongase ube khona we-ethanol. Kodwa i-millet nayo ingaphezulu kakhulu!
Ezingxenyeni eziningi zomhlaba, ikakhulukazi eNdiya, eShayina nase-Asia, i-millet ibiwukudla okuyisisekelo izinkulungwane zeminyaka ngenxa yezakhiwo zayo ezinhle.
I-Millet inomsoco kakhulu. I-Millet ine-alkaline, ifaka amanzi emathunjini akho, iqukethe i-serotonin ekhuthaza umoya, futhi ine-magnesium, i-niacin, namaprotheni amaningi. I-Millet ilungele inhliziyo, yehlisa i-cholesterol, inenkomba ye-glycemic ephansi, inamafutha aphansi, futhi ayinayo i-gluten. I-Millet ayibangeli ukungezwani komzimba.
I-Quinoa inomsoco ofanayo kodwa inamafutha amaningi. Inkomishi yequinoa ebilisiwe inamaphrotheni angu-8g, kanti inkomishi ye-millet ine-6g yeprotheyini evamile. Ungakwazi ukwengeza imidumba ku-millet, amafutha amancane ngisho namaphuzu!
Nokho, i-quinoa inezinkinga ezinkulu. Ngakolunye uhlangothi, kubiza isilinganiso esiphindwe ka-5 ngaphezu kwe-millet, kanye nedumela layo lezemvelo nelokuziphatha lishiya okuningi okufanele ukwenze. Esinye sezizathu ezenza i-millet ishibhile kune-quinoa ukuthi ayidingeki e-US njengokudla komuntu. Isimo singase sishintshe, kodwa lokhu cishe ngeke kuholele ekwenyukeni okukhulu kwezindleko.
Phela, i-millet ikhula cishe noma yikuphi futhi, njenge-quinoa, ayidingi ukuthi amaloli athunyelwe izinkulungwane zamakhilomitha, ukwandisa ukukhishwa kwe-carbon dioxide futhi kuncishe abalimi abancane base-Andean umthombo wabo wokudla wendabuko. I-Millet nayo ayidingi ukucubungula okukhethekile ukuze idleke, ngokungafani ne-quinoa.
Eqinisweni, singatshala amabele emapulazini amancane noma emagcekeni ethu, siyidle, noma siyidle futhi siyidayise ezimakethe zendawo. Ngakho-ke, i-millet ibizwa ngokuthi ukudla kwemifino nama-hippies. I-Millet ibiwukudla okudumile izinkulungwane zeminyaka ngoba iguquguquka kakhulu. I-Millet ingathatha indawo yezinye izinhlamvu ezifana nelayisi, ukolweni, noma i-quinoa ezindleleni eziningi zokupheka. I-Millet iphekwe ngendlela efanayo nelayisi, ithatha cishe imizuzu engu-20 futhi ingacwiliswa ngaphambili noma iphekwe kumshini wokucindezela.
Uma wengeza amanzi amaningi futhi isikhathi eside uwapheka, athambisa futhi abe nokhilimu. I-Millet ingahlanzwa (isibonelo, ukudla kwezingane), noma ingaba yomile, i-crumbly, ithosiwe.
I-Millet ingaba isidlo sasekuseni, sasemini noma sakusihlwa, kuye ngokuthi wenzani ngayo. Iqiniso lokuthi ayinayo i-gluten ibhonasi. Nansi eminye imibono yokupheka i-millet.
I-millet ethosiwe ihambisana kahle ne-cashew nuts ne-mushroom sauce. Sebenzisa i-millet ebilisiwe njengesisekelo samasoso nama-gravies. Sebenzisa unyaluthi obilisiwe esikhundleni sequinoa kanye ne-oatmeal ukuze wenze okusanhlamvu kwasekuseni—mane wengeze ubisi, izithelo ezomisiwe, amantongomane nembewu, isinamoni, usawoti, nanoma yini oyithandayo esitsheni sakho. Bilisa, ubilise kuze kuqiniswe, yidla!
Noma ulethe i-millet eluhlaza bese uyishiya ubusuku bonke ebhodweni ukuze isidlo sasekuseni silunge uma uvuka ekuseni. Faka amabele abilisiwe ukuze ugoqe, izitshulu, isobho, njengoba nje ubungangeza iquinoa noma irayisi. Noma sebenzisa i-millet ukwenza i-mushroom pilaf ngokungeza i-millet esikhundleni selayisi.
I-Millet inokunambitheka okungathathi hlangothi nombala okhanyayo, ufulawa we-millet awubizi, wenza amakhekhe amahle kakhulu - isinkwa, ama-muffin, kanye nama-pancake namakhekhe ayisicaba.
I-Millet kulula kakhulu ukuyitshala. Abalimi baseNyakatho Melika bebelokhu bezama ukutshala i-quinoa, benethemba lokuthola imali nge-craze, kodwa kufakazele ukuthi ikhetha kakhulu lapho ikhula khona futhi izimo zokukhula zidinga ukuba zilungile.
Izimo ezifanele zokukhula kwe-quinoa ziphezulu eziNtabeni zase-Andes eBolivia, okungesinye sezizathu ezenza izindleko zokuthumela i-quinoa ziphakame kangaka futhi zibe nekhabhoni encanyana.
Ngaphezu kwalokho, ukususa isikhumba esibabayo ukwenza i-quinoa idle kudinga imishini ekhethekile.
Ngakolunye uhlangothi, i-Millet ikhula kalula lapho ihlobo lide futhi lishisa khona. Unyaluthi lungahlwanyelwa kunoma iyiphi inhlabathi elungele ummbila. Isilinganiso semvula sanele ngokwanele, akudingeki ukhathazeke ngokunisela okwengeziwe.
Imbewu evuthiwe ikhishwa kalula egobolondweni elingaphandle ngokungqubuzana okukhanyayo. Mancane kakhulu, ayindilinga, aneziphetho ezicijile. Lapho imbewu isivunwa, idinga ukuvunyelwa ukuba yome izinsuku ezimbalwa ngaphambi kokuba ipakishwe. UJudith Kingsbury