Pamwe unoziva zviyo zvakaita semapfunde, oats, nebhinzi dzegirini. Vamwe vanhu vanowedzerawo zviyo zvakaita se'Quinoa', izvo zvave kufarirwa zvikuru munyika medu, pakudya kwavo. Asi wakambonzwa nezvezviyo zvinonzi 'Fonio' here? Ichi chimwe chezviyo zvekare pasi rose. Kunyangwe chave chiri chikafu chikuru chevanhu munyika dzeAfrica kwezviuru zvemakore, hachisati chanyanya kufarirwa munzvimbo dzedu. Saka, nhasi ngatitsvagei nezvemabhenefiti anoshamisa ehutano akavanzwa mukati mezviyo zvidiki izvi.
Sei zviyo izvi zvekare zvichikosha kudaro?
Tose tinoziva kuti tsanga dzakakwana dzine bran dzakanaka pamiviri yedu pane tsanga dzakanatswa dzakadai sechingwa chichena, hupfu hwechingwa, nemupunga muchena. Asi dzimwe nguva tinoneta nekudya chikafu chimwe chete zuva nezuva. Ndipo panouya zvinonzi 'tsanga dzekare' kutibatsira. Dzinowedzera kunaka kutsva pakudya kwedu uye dzine zvinovaka muviri zvakawanda.
Ungave wakaona zviyo zvakaita sequinoa zvichishandiswa mumasaladhi nedzimwe ndiro. Fornio igorosi risati rava kuwanikwa munyika medu uye rine hunhu hwakakosha. Kuti urambe uine hutano hwakanaka, zvakakosha kudya zvakasiyana-siyana zvekudya kwete zvakafanana chete. Saka, kana uri munhu ari kuedza kudya chikafu chine hutano, zvakakosha kuziva nezvesarudzo itsva, dzinonaka, uye dzine hutano dzakadai.
Ndezvipi zvakanakira zvekudya zvinovaka muviri zvinopihwa naFonio?
Fornio haisi tsanga chete. Ikudya kwakanaka kwazvo kuzere nekudya kunovaka muviri. Ngatitarisei mabhenefiti ayo makuru.
| Kukosha kwezvekudya / hunyanzvi | Izvi zvinoita sei kumiviri yedu? |
|---|---|
| Mavhitamini eB (B-Vitamins) | Mavhitamini aya akakosha pakufambisa zvinovaka muviri neokisijeni mumiviri yedu uye pakugadzira simba kubva muchikafu chatinodya. Anonyanya kukosha kumadzimai ane pamuviri uye kukura kwemwana asati aberekwa. |
| Mapuroteni | Kune avo vari kuedza kuwana mapuroteni kubva muzvikafu zvinobva mumiti, Fornio isarudzo yakanaka. Ine maamino acid akakosha pakukura kwetsandanyama, ganda rine hutano, uye kukura kwebvudzi. |
| Kuva Tsanga Yese | Nekuti haina kunatswa semupunga muchena, bran nembeu hazvibviswi pafonio, saka zvinochengetedza huwandu hwakanyanya hwefiber nezvimwe zvinovaka muviri. |
| Hapana gluten | Vanhu vazhinji vane allergies kuprotein gluten inowanikwa muupfu hwegorosi. Fornio itsanga ine hutano inogona kudyiwa pasina kutya. |
| Glycemic Index Yakaderera | Ichi ndicho chinhu chakakosha. Kudya fonio hakukonzere kukwira kamwe kamwe kwehuwandu hweshuga muropa redu. Saka, ichi chikafu chakakodzera vanhu vane chirwere cheshuga neavo vari kuedza kudzora huremu hwavo. |
| Yakanakira ura | Ichi chikafu chakanaka kune mabhakitiriya anobatsira anogara muura hwedu. Kuchengetedza mabhakitiriya aya akanaka kwakakosha zvikuru kumasoja edu ekudzivirira muviri pamwe nehutano hwepfungwa dzedu. |
Chinhu chinonyanya kukosha ndechekuti fonio chikafu chine indekisi yakaderera yeglycemic. Zvichitaurwa zviri nyore, inoburitsa simba zvishoma nezvishoma, isingakonzere kukwira kweshuga muropa kamwe kamwe sekunwa chinwiwa chine shuga. Izvi zvinoreva kuti unogona kugara uine nzara kwenguva yakareba.
Kana uchida kudzidza zvakawanda nezvekuti ungawedzera sei mapuroteni mukudya kwako, zvakanaka kutaura nachiremba wako.
Fornio inorimwa kupi? Nhoroondo yayo ndeyei?
Fornio imbeu inobva kuWest Africa. Vanochera matongo vanotenda kuti vanhu vanga vachirima tsanga iyi kwemakore anopfuura 7,000. Fungidzira kuti inguva yakareba sei!
Chikonzero chikuru chinoita kuti tsanga iyi iwanikwe munzvimbo idzodzo ndechekuti iri nyore kurima. Uye inogona kukohwewa nekukurumidza kupfuura dzimwe tsanga. Asi kare, pasina michina, kuparadzanisa mbeu diki idzi kwaive basa guru. Mumisha, vanhu vaikwira pamusoro pehuswa votsika pamusoro pahwo kuti vaparadzanise mbeu, idzo dzaizoomeswa muzuva.
Tingawedzera sei Fonio mukudya kwedu?
Fornio igorosi rinogona kushandiswa nenzira dzakasiyana-siyana, sezvatinoshandisa hupfu hwemapfunde nehupfu hwemupunga.
- Bika porridge: Unogona kusanganisa mbeu dzefonio nemukaka wekokonati kuti ugadzire porridge inonaka uye ine hutano.
- Kumasaladhi: Kuwedzera bhinzi dzakabikwa dzefonio kumasaladhi kunowedzera zvinovaka muviri uye kutsva.
- Ita seUppuma: Kufanana nekugadzira Uppuma ne semolina, unogonawo kuigadzira nefonio.
- Hupfu: Fornio inogona kugadzirwa kuita hupfu hwekugadzira zvinhu zvakaita seroti, chingwa, nemakeke.
- Kune Smoothies: Unogona kuwedzera fiber iri mu smoothie yako nekuwedzera fronojo powder pairi.
Fornio inogona kuoma kuwana muzvitoro zvedu zvemazuva ese. Asi unogona kuitenga kubva muzvitoro zvekudya zvine hutano kana online. Kana uchitsvaga chikafu chisina gluten, uchiedza kudzora chirwere cheshuga, kana kungoda kuyedza imwe mhando yekuravira, Fornio ichave sarudzo yakanaka kwauri.
Mharidzo Yekuenda Nayo Kumba
- Fonio imbeu yekare inobva kuAfrica ine hutano hwakanyanya .
- Haina gluten uye yakapfuma muprotein, fiber, uye B mavitamini.
- Nekuti Fornio ine indekisi yakaderera yeglycemic , inodzivirira kukwira kamwe kamwe kwehuwandu hweshuga muropa. Izvi zvinoita kuti ive yakakodzera vanhu vane chirwere cheshuga nevaya vari kuedza kudzora huremu hwavo.
- Izvi zvinogona kuwedzerwa muzvikafu zvakasiyana-siyana zvakaita seporiji, masaradhi, uye soups.
- Kana uine chero matambudziko ehutano, kuchenjera kubvunza chiremba wako usati wawedzera chimwe chinhu chitsva pakudya kwako.
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