I-Millet

Incazelo

Amabele ayishukela abantu abawathola ezithelweni zezinhlobo zamabele ezitshaliwe, ezikhululwe esikalini se-spikelet ngokuxebuka.

Lokhu okusanhlamvu kwenzeka ohlwini lokudla okushisa amafutha. Millet ihlukile ngoba ayinayo i-allergen - gluten ejwayelekile, okusho ukuthi okusanhlamvu kungumkhiqizo we-hypoallergenic.

Sonke sithanda iphalishi lamabele - elinuka kamnandi futhi elincane. Kuvela ukuthi amabele awenziwa ngokolweni, njengoba umuntu angacabanga ngamagama afanayo, kodwa ngamabele - okusanhlamvu okwakusekhona ngekhulu lesi-3 BC. yayikhuliswa njengesitshalo sezolimo eChina, eYurophu, eNyakatho Afrika. Namuhla, kunezinhlobo ezingaphezu kuka-400 zamabele ezisetshenziswayo, kodwa zimbili kuphela ezitshaliwe ezweni lethu: amabele ajwayelekile (yilokhu okusetshenziselwa ukukhiqiza amabele) kanye ne-capitate (esetshenziselwa ukudla kwezilwane).

Isipikha ngasinye samabele sinamabele amaningi ahlutshiwe esikalini, amafilimu ezimbali, nemibungu. Bese izinhlamvu ziba phansi, okuholela ezinhlanzini ezaziwa ngokushelela ezibushelelezi. Unyele ophucuziwe unamabanga amathathu: ophakeme, owokuqala, nowesibili, kuya ngenani lokungcola nekhwalithi yokuhlanzwa kumafilimu.

Okokuqala, amabele ngumthombo omuhle kakhulu wamaprotheni; kulokhu okusanhlamvu, kufana kakhulu nokolweni, kepha amabele kuphela aqukethe i-gluten! Yebo, ama-millet ne-millet flakes angaba yingxenye yesilinganiso sabantu abanokungabekezelelani kwe-gluten (isifo se-celiac) kanye ne-aleji kule protein ekolweni enobudlova.

Kepha ngokwenani lama-carbohydrate namakhalori, amabele angaphansi nje kukakolweni kepha naku-buckwheat, ngakho-ke angafakwa ekudleni kwabantu abaqapha isisindo sabo. Amabele aqukethe namavithamini amaningi, ama-micro, nama-macro element: i-potassium, i-magnesium, i-sodium, i-phosphorus, i-iron, i-zinc, amavithamini eqembu B ne-P.

Ungayikhetha kanjani i-millet yokwehlisa isisindo

Kumele siqaphele ukuthi amabele aphuzi kuphela anezinto ezishisa amafutha. Kuzinhlamvu ezinjalo, amachashazi ansundu angakhanyiwe kufanele abekhona. Futhi umthunzi ocwebezelayo wamabele ubonakalisa ubukhona be-fiber kuwo, nayo edingekayo ekulweni namakhilogremu athe xaxa.

I-Hulled millet, imvamisa isezikhwameni ezikhethekile zokupheka, iqukethe i-fiber encane kakhulu nezakhi zomzimba, ngakho-ke lolu hlobo lwe-cereal alunakuba umkhiqizo ophelele onempilo.

Ukwakheka nokuqukethwe kwekhalori

Amabele anama-protein ayi-12-15%, isitashi esingu-70%, ama-amino acid abalulekile. Kukhona u-0.5-08% we-fiber okusanhlamvu, u-2.6-3.7% wamafutha, ushukela omncane - kuze kufike ku-2%, amavithamini PP, B1, no-B2, nenani elikhulu le-potassium, i-magnesium ne-phosphorus. Millet uphethe irekhodi lokuqukethwe kwe-molybdenum ne-magnesium.

• Okuqukethwe kwekhalori 342 kcal
• Amaprotheni 11.5 g
• Amafutha 3.3 g
• Amakhabhohayidrethi 66.5 g

Izakhiwo eziwusizo zepalishi lamabele

Amabele aqukethe amaprotheni, ama-amino acid, nama-antioxidants avikela amangqamuzana omzimba ekuvukeleni nasemathonyeni ayingozi ezemvelo. Lokhu okusanhlamvu kuqukethe i-zinc, i-silicic acid, namavithamini e-B ne-PP. Futhi amabele aqukethe ne-magnesium, i-calcium, i-potassium ne-trace elements i-fluoride, edingekayo kumazinyo namathambo aphilile.

Umthombo wensimbi. Amabele ngumthombo ocebile kakhulu wensimbi phakathi kwawo wonke okusanhlamvu. Amagremu ayikhulu aqukethe cishe amamiligram ayisikhombisa ensimbi.

I-iron ibalulekile ekwakheni igazi nasekuthuthweni komoya-mpilo emzimbeni. Kepha amathumbu womuntu awamunci lo mthombo wamaminerali uma evela ekudleni kwezitshalo. Ngakho-ke, odokotela beluleka ukuhlanganisa amabele nemifino noma izithelo ezintsha, eziqukethe uvithamini C - kusiza umzimba ukuthi umunce i-ayoni kangcono.

I-Gluten-free. Amabele angenye yezinhlamvu ezimbalwa ezingenayo i-gluten. Akunandaba nomzimba onempilo, kepha abantu abanesifo se-celiac abakwazi ukubekezelela le ngxenye. Ngakho-ke, bangadla ukudla kwamabele njengengxenye yokudla okunempilo okungenayo i-gluten.

Ikhuthaza ukunciphisa umzimba. Amabele ngumthombo wamaminerali abalulekile, ama-amino acid abalulekile, nama-carbohydrate ayinkimbinkimbi. Lokhu okusanhlamvu kuqukethe amaprotheni kanye nefayibha. Ngenxa yalezi zinkomba, abantu abaningi badla amabele ngenkathi bencipha. I-carbohydrate eyinkimbinkimbi ethatha isikhathi eside ukugaya futhi idale umuzwa ogcwele wokuhlala isikhathi eside. Ngesikhathi esifanayo, amagremu ayikhulu aleli phalishi aqukethe ama-kilocalories ayi-114 kuphela.

Isiza inhliziyo. Millet ungumthombo ocebile we-potassium ne-magnesium. Ngenxa yalokhu, okusanhlamvu kuthinta kahle ukusebenza kwesistimu yenhliziyo nemithambo yegazi ngoba i-magnesium, ihlanganiswe ne-potassium, ijwayele ukusebenza kwemisipha yenhliziyo.

Amabele nawo alungele abantu abanesifo sikashukela kanye ne-atherosclerosis. Lokhu kungenxa yokuthi i-magnesium inegalelo ekukhiqizeni ama-enzyme angaphezu kwamakhulu amathathu, amaningi awo adlala indima ebalulekile ekwakhiweni kokumunca i-insulin noshukela.

Kuvikela imithambo yegazi ekulimaleni. Amabele angesinye sezikhundla eziholayo kokuqukethwe kwamafutha phakathi kokusanhlamvu, ikakhulukazi amafutha e-polyunsaturated nama-monounsaturated. Umzimba awukwazi ukukhiqiza ezinye zazo wedwa, kepha zijwayela ama-lipids egazini. Lokhu kuvikela imikhumbi kusuka kuzinguquko ze-pathogenic ezibangela ukwanda kwe-cholesterol.

Ukulimaza nokuphikisana

Zombili izitsha zokusanhlamvu azikwazi ukulimaza umzimba uma zingasetshenziswa ngokweqile. Izazi zokudla okunomsoco zincoma ukuthi kudliwe iphalishi lenyaluthi nokolweni ngokuqapha izifo zomgudu wamathumbu, ikakhulukazi isifo sokuqaqamba kwamalunga nezilonda, nokungabekezelelani kwanoma iziphi izinto zokwakheka.

Amabele ayingozi kwiziguli ezine-pathologies ye-thyroid njengoba iphazamisa ukungena kwe-iodine. Futhi abantu kufanele futhi bagweme i-asidi ephansi yesisu, ukuqunjelwa njalo. Umkhiqizo kufanele usetshenziswe ngokuqapha ngabesifazane abakhulelwe ku-trimester yesithathu.

Сereals ukupheka

Ngaphambi kokulungiselela okusanhlamvu, kuyadingeka ukuthi uhlanze okusanhlamvu emanzini agobhozayo. Amabele kufanele agezwe kahle ngemuva kokuhlunga okusanhlamvu okonakele. Kungcono ukwelashwa ngamanzi afudumele ama-2-3, isikhathi ngasinye uguqula uketshezi. Ngaphambi kokupheka, kunconywa ukuthi uthele amanzi abilayo phezu kwamabele ukuze ugweme ukunamathela.

Akudingekile ukugeza izigaxa zikakolweni, kepha udinga ukuzigcwalisa ngamanzi abandayo. Ngenxa yalokhu, okusanhlamvu okungafaneleki kuyantanta phezulu futhi kungasuswa kalula. Kungcono ukususa igwebu ngesikhathi sokupheka.

Izindlela zokupheka

Indlela ejwayelekile yokulungisa amabele ukubila. Kufanele uwufake emanzini abilayo, kufakwa usawoti omncane bese ubiliswa isigamu sehora. Kungcono ukuthela izingilazi ezintathu zamanzi engilazini yamabele. Ingxenye yevolumu ungayishintsha ngobisi, uyingeze ngemuva kwamanzi abilayo, okuzokwenza iphalishi libe mnandi kakhulu.

Iphalishi likakolweni lilungiswa ngokufanayo, kepha ubisi alusetshenziswa. Isikhathi sokupheka siyefana (imizuzu engama-30). Sincoma ukunambitha umkhiqizo ekugcineni kokupheka.

Ukusetshenziswa okuqhubekayo kokusanhlamvu okubilisiwe kuncike kokuthandayo. Iphalishi yisitsha esihle eseceleni. Izinhlamvu zingaba yingxenye yamasaladi, futhi zigcwaliswa ngama-cutlets noma ama-roll.

Iphalishi lamabele (izimfihlo ezi-4 zokwenza iphalishi eliwumbumbulu)

Izithako

• 1 inkomishi yama-groats
• Izingilazi ezi-3 zamanzi
• I-50 g ibhotela
• ushukela
• usawoti

Ukulungiselela

1. Imfihlo No. 1. Amabele anamafutha nothuli, okuhlala emiseleni ngayinye yezinhlamvu bese kunamathisela okusanhlamvu ndawonye ngesikhathi sokupheka. Umsebenzi wethu ukususa la mafutha nothuli lwe-cereal. Lokhu kungenziwa kanjani? Kuyadingeka ukuthi uhlanze okusanhlamvu ngamanzi abilayo. Nginjani? Ngifaka inkomishi eyodwa yokusanhlamvu epanini bese ngithela inkomishi yamanzi eyodwa. Ngiletha ngamathumba. Thela okusanhlamvu ngamanzi abilayo ngesihlungo bese ugeza kahle ngaphansi kwamanzi agobhozayo. Ngakho-ke, sahlanza okusanhlamvu ngekhwalithi ephezulu.
2. Manje sibuyisela okusanhlamvu epanini, engeza usawoti, ushukela ukunambitha, bese uthele izingilazi ezimbili zamanzi (isilinganiso 2: 1). Lesi isilinganiso esizokunikeza umphumela oyifunayo. Uma kunamanzi amancane, uzokoma kakhulu; uma ngaphezulu, kuzoba viscous. Sifaka ukushisa okuphakathi futhi UNGAYIVUMI (inombolo eyimfihlo 2).
3. Sigcina okusanhlamvu - cishe imizuzu eyi-10 ngemuva kokubila, lapho amanzi abilayo elingana nofulawa, engeza uwoyela kuwo (inombolo eyimfihlo 3), uwusabalalisa ngaphezulu ube yizicucu. Ngaphandle kukawoyela, awukwazi ukufeza ukuguquguquka kwemvuthuluka, futhi ngaphandle kwalokho, iphalishi ngokuqinisekile lizoba mnandi. "Musa ukonakalisa uphuthu ngebhotela" !!!
4. Sivala ipani ngesembozo bese sicisha umlilo. Sishiya iphalishi isigamu sehora (imfihlo No. 4) ngaphansi kwesivalo esivaliwe futhi alikwazi ukulivula - kufanele limunce amanzi asele bese livuvuka.
5. Lapho isigamu sehora selidlulile, iphalishi selilungile njengesitsha esizimele nanjengesitsha eseceleni. Futhi uma uthanda iphalishi lobisi, ungangeza ubisi ulilethe emathunjini, kodwa lokho kungenye indaba.

Amaqiniso ayi-10 athakazelisayo ngamabele

Iqiniso 1: amabele yi-millet nucleoli!

Abantu abaningi bakholelwa ukuthi amabele enziwe ngokolweni. Noma kunjalo, akunjalo. Amabele ayisigaxa samabele, ukolweni uyinto eluhlaza yokwenziwa kwe-semolina, i-groats kakolweni, ne-Artek groats.

Iqiniso 2: amabele ukudla kwokhokho bethu

Ngisho nangaphambi kokuba amaShayina aqale ukutshala ilayisi ngobuningi obukhulu, ayekhulisa amabele. Kusuka kubo, leli siko elingenakuzithoba lasakazekela emhlabeni wonke. Amabele namabele yizona zitsha ezimbili eziyinhloko zokusanhlamvu zase-Asia lasendulo. Zombili azithobeki futhi zinesikhathi sokuvuthwa esikhathini esifudumele esifushane. Ukolweni uyisinkwa, kanti unyaluthi iphalishi.

Iqiniso # 3: Amaphrotheni ane-Alkaline Ayinkimbinkimbi

Leli yigama lesibili lamabele ase-USA. Iphrotheni ene-alkaline ephelele. Ngakho-ke abaseMelika bathole izinzuzo zamabele - acebile ngamaprotheni emvelo, futhi ngokungafani nenyama, ayiwenzi umzimba ube muncu futhi awufaki ubuthi ngamafutha anele.

Iqiniso # 4: ukudla kwezinyoni

Wonke umuntu owayegcina izinyoni, ngisho nama-budgerigars, ngisho nezinkukhu, uyazi ukuthi amabele kufanele abe yingxenye yokudla kwawo. Bese kuthi izinyoni zikhule ziqine futhi zibe nempilo.

Inombolo yeqiniso 5: uvithamini okusanhlamvu

Amabele ayindilinga - amabele afana nesengezo sesimanje se-multivitamin noma isengezo sokudla esisebenza ngokwemvelo. Zigwebele wena: amabele aqukethe ama-amino acid abalulekile, amafutha emifino anempilo, ama-carbohydrate ahamba kancane, kanye nohla lwamavithamini namaminerali.

Iqiniso # 6: umnqobi wokukhathala nokucasuka

Iphalishi lamabele lizokusiza ukuthi ubuyise amandla ngokushesha, unqobe ukukhathala okungapheli nokucasuka, futhi uthuthukise inkumbulo - njengoba iqukethe uvithamini B1 omningi ne-magnesium. IMagnesium izophinde inikeze ngokusebenza okuhle, kokubili ngokomzimba nangokwengqondo, futhi ibhekane nazo zonke izinkinga zabesifazane.

Iqiniso # 7: amabele alungele izinwele ezijiyile

Uyakhumbula ukuthi ugogo wakho wayenezinwele ezinhle futhi ufisa ukuba nazo? Noma mhlawumbe iqiniso ukuthi ugogo wayethanda iphalishi lamabele? Ngemuva kwakho konke, iqukethe amavithamini amaningi i-B2 ne-PP, anomthwalo wokuhlanzeka nokubusheleleka kwesikhumba, okunika izinwele amandla futhi kukhanye futhi kuthuthukise ukuthanda ukudla.

Inombolo yeqiniso 8: yenhliziyo nemithambo yegazi

Yebo, futhi umfutho wegazi ophakeme wayegula kancane kakhulu. Futhi, amabele yisinqolobane esinevithamini B5, futhi nguyena obhekele impilo yenhliziyo nemithambo yegazi. I-Potassium iyamsiza - into yokulandela umkhondo ethandwa yibo bonke o-cardiologists emhlabeni ngomphumela wayo onenzuzo emsebenzini wenhliziyo.

Iqiniso # 9: amazinyo namathambo aphilile

Amabele ngumthombo wesitshalo esitholakala kalula i-phosphorus ne-silicon, eqinisa amathambo namazinyo, okwenza ukuthi amelane kakhulu nemithwalo ephezulu.

Iqiniso # 10: lihlehlisa ukuguga

Abathandi bamabele bagcina ubusha babo isikhathi eside futhi ngokuhamba kwesikhathi bathola imibimbi, futhi lokhu kungenxa yokuthi okusanhlamvu kwegolide kucebile ngethusi, okunikeza ukuqina nokuqina kuzo zonke izicubu. Ngaphandle kwalokho, amabele anekhono lokususa ngobumnene ubuthi nezinto eziyingozi emzimbeni, okuthuthukisa impilo futhi kukhulise isikhathi sokuphila.