Mhlawumbi uqhelene neenkozo ezifana ne-millet, i-oats, kunye neembotyi eziluhlaza. Abanye abantu bongeza neenkozo ezifana ne-'Quinoa', eziye zathandwa kakhulu kwilizwe lethu, kwizidlo zabo. Kodwa ngaba wakha weva ngenkozo ebizwa ngokuba yi-'Fonio'? Le yenye yeenkozo ezindala emhlabeni. Nangona ibikukutya okuphambili kwabantu kumazwe aseAfrika kangangeminyaka engamawaka, ayikathandwa kakhulu kwiindawo zethu. Ngoko ke, namhlanje masifumanise ngokuthe ngqo ngeenzuzo zempilo ezimangalisayo ezifihliweyo ngaphakathi kolu khozo luncinci.
Kutheni le nto ezi nkozo zakudala zixabiseke kangaka?
Sonke siyazi ukuba iinkozo ezipheleleyo ezine-bran zilungile emizimbeni yethu kuneenkozo ezicociweyo ezifana nesonka esimhlophe, umgubo wesonka, kunye nerayisi emhlophe. Kodwa ngamanye amaxesha siyadinwa kukutya ukutya okufanayo yonke imihla. Kulapho ke ezibizwa ngokuba 'ziinkozo zakudala' zisihlangula khona. Zongeza incasa entsha kwizidlo zethu kwaye zinokutya okuninzi.
Usenokuba ukhe wazibona iinkozo ezifana nequinoa zisetyenziswa kwiisaladi nakwezinye izitya. I-Fornio ikwayinkozo engekaqheleki kwilizwe lethu kwaye ineempawu ezikhethekileyo. Ukuze uhlale usempilweni, kubaluleke kakhulu ukutya iintlobo ngeentlobo zokutya kwaye kungabi yinto efanayo nje kuphela. Ngoko ke, ukuba ungumntu ozama ukutya ukutya okunempilo, kubaluleke kakhulu ukuqaphela iindlela ezintsha, ezimnandi, nezinesondlo ezifana nezi.
Zithini iingenelo zesondlo zeFonio?
I-Fornio ayisiyonkozo nje kuphela. Yi-superfood egcwele izakhamzimba. Makhe sijonge iingenelo zayo eziphambili.
| Ixabiso lesondlo / okukhethekileyo | Oku kwenza ntoni emizimbeni yethu |
|---|---|
| Iivithamini ze-B (iivithamini ze-B) | Ezi vithamini zibalulekile ekuthuthweni kwezondlo kunye neoksijini emizimbeni yethu nasekuveliseni amandla ekutyeni esikutyayo. Zibaluleke kakhulu koomama abakhulelweyo kunye nophuhliso lomntwana ongekazalwa. |
| Iiproteni | Kwabo bazama ukufumana iproteni ekutyeni okusekwe kwizityalo, iFornio lukhetho oluhle kakhulu. Iqulethe ii-amino acids ezibalulekileyo ekukhuleni kwemisipha, ulusu olusempilweni, kunye nokukhula kweenwele. |
| Ukuba yiNkozo Epheleleyo | Ngenxa yokuba ayicocwanga njengerayisi emhlophe, i-bran kunye ne-germ azisuswa kwi-fonio, ngoko ke igcina inani eliphezulu le-fiber kunye nezinye izondlo. |
| Ayinagluten | Abantu abaninzi bane-aleji kwi-protein gluten efumaneka kumgubo wengqolowa. I-Fornio yinkozo enesondlo enokutyiwa ngaphandle koloyiko. |
| Isalathisi seGlycemic esiphantsi | Le yeyona nto ibalulekileyo. Ukutya ifowuni akubangeli ukunyuka ngequbuliso kwamanqanaba eswekile egazini lethu. Ke ngoko, oku kukutya okufanelekileyo kakhulu kubantu abaneDiabetes Mellitus kunye nabo bazama ukulawula ubunzima babo. |
| Ilungele amathumbu | Oku kukutya okulungileyo kwiibhaktheriya eziluncedo ezihlala emathunjini ethu. Ukugcina ezi bhaktheriya zilungileyo ziphilile kubaluleke kakhulu kwinkqubo yethu yokuzikhusela komzimba kunye nempilo yethu yengqondo. |
Eyona nto ibalulekileyo kukuba i-fonio kukutya okune-glycemic index ephantsi. Ngamafutshane, ikhupha amandla kancinci, ngaphandle kokubangela ukunyuka ngequbuliso kweswekile egazini njengokusela isiselo esineswekile. Oku kuthetha ukuba unokuhlala ulambile ixesha elide.
Ukuba ufuna ukufunda okungakumbi ngendlela yokongeza iproteni ekutyeni kwakho, kungcono ukuthetha nogqirha wakho.
I-Fornio ikhuliswa phi? Ithini imbali yayo?
I-Fornio yingqolowa evela eNtshona Afrika. Iingcali zezinto zakudala zikholelwa ukuba abantu bebelima le ngqolowa kangangeminyaka engaphezu kwama-7,000. Khawuthelekelele ukuba indala kangakanani loo nto!
Eyona nto iphambili eyenza ukuba le ngqolowa ithandwe kwezo ndawo kukuba kulula kakhulu ukuyilima. Kwaye inokuvunwa ngokukhawuleza kunezinye iinkozo. Kodwa ngaphambili, ngaphandle koomatshini, ukwahlula ezi mbewu zincinci kwakungumsebenzi omninzi. Kwiilali, abantu babedla ngokukhwela kwiimfumba zengca baze banyathele kuzo ukuze bahlukanise imbewu, eyayisomiswa elangeni.
Siyifaka njani iFonio ekutyeni kwethu?
I-Fornio yingqolowa engasetyenziswa ngeendlela ezahlukeneyo, njengokuba sisebenzisa umgubo we-sorghum kunye nomgubo werayisi.
- Yenza ipapa: Ungayixuba imbewu yefonio nobisi lwekhokhonathi ukuze wenze ipapa emnandi nenesondlo.
- Kwiisaladi: Ukongeza iimbotyi zefonio ezibilisiweyo kwiisaladi kongeza isondlo kunye nobutsha.
- Yenza njenge-Uppuma: Njengokuba wenza i-Uppuma nge-semolina, ungayenza ngefonio.
- Umgubo: I-Fornio ingenziwa ibe ngumgubo wokwenza izinto ezifana ne-roti, isonka kunye neekeyiki.
- KwiSmoothies: Ungayonyusa ifayibha yesmoothie yakho ngokongeza umgubo wefronojo kuyo.
I-Fornio inokuba nzima ukuyifumana kwiivenkile zethu eziqhelekileyo. Kodwa ungayi-odola kwezinye iivenkile zokutya okunempilo okanye kwi-intanethi. Ukuba ufuna ukutya okungenagluten, uzama ukulawula isifo seswekile, okanye ufuna nje ukuzama incasa entsha, i-Fornio iya kuba lukhetho oluhle kuwe.
Umyalezo Wokuya Ekhaya
- IFonio yinkozo yamandulo eyazalelwa eAfrika enexabiso eliphezulu lesondlo .
- Ayinagluten kwaye ityebile kwiproteni, ifayibha, kunye neevithamini ze-B.
- Ngenxa yokuba iFornio ine-glycemic index ephantsi , ithintela ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Oku kuyenza ifaneleke kubantu abanesifo seswekile kunye nabo bazama ukulawula ubunzima babo.
- Oku kungongezwa kwizitya ezahlukeneyo ezifana ne-porridge, iisaladi kunye neesuphu.
- Ukuba uneengxaki zempilo, kuya kuba bubulumko ukubonisana nogqirha wakho ngaphambi kokuba wongeze into entsha ekutyeni kwakho.
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