Ngaba unesifo seswekile? Ngoko ke kufuneka ulumke kakhulu ngento oyityayo neyiselayo, akunjalo? Ngamanye amaxesha ungazibuza ukuba yintoni enye onokuyitya ngaphandle kwerayisi nesonka ositya yonke imihla. Namhlanje sithetha ngengqolowa enokuba yinto ebaluleke kakhulu kubantu abanjalo, kwaye inesondlo kakhulu. Loo nto yi-sorghum. Makhe sibone ukuba i-sorghum ilungile na kumntu onesifo seswekile okanye akunjalo.
Yintoni le millet?
I-sorghum yinkozo endala kakhulu kunokuba sicinga, emva kokuba ilinywe e-Asia nase-Afrika kangangeminyaka engamawaka. Enyanisweni, i-sorghum ligama eliqhelekileyo leentlobo ezahlukeneyo zeenkozo ezikwiqela leengca kwaye zinembewu encinci. Kwilizwe lethu, sonke siyayazi igama elithi "sorghum". Enye yezona nzuzo zinkulu zoku kukuba inokumelana nemozulu eyomileyo njengembalela kwaye ikhule kakuhle.
Njenge-'Quinoa', edume kakhulu njengokutya okunempilo kule mihla, i-kurakkan ikwakukutya okunesondlo esiphezulu kakhulu. Yiyo loo nto abanye abantu beyibiza ngokuba yi-"quinoa entsha".
Zithini ixabiso lesondlo seetshickle?
Xa kuthelekiswa neenkozo esizitya rhoqo, ezifana nengqolowa, irayisi, kunye nombona, i-sorghum inesondlo kakhulu. Ikwanazo neempawu ezikhethekileyo ezibalulekileyo kubantu abanesifo seswekile.
| Icandelo lesondlo | Ibaluleke kangakanani kwisifo seswekile? |
|---|---|
| Ifayibha | Inciphisa ukugaywa kokutya kwaye ilawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Ikwanceda ekulawuleni ubunzima. |
| Iiproteni | Inceda ukugcina izihlunu ziphilile. Inceda ukulawula ukutya kakhulu kuba ikwenza uzive ugcwele nasemva kokutya kancinci. |
| Iivithamini kunye neeminerali | Iyimfuneko ekusebenzeni kakuhle komzimba nakwimpilo yonke. |
| Ii-Antioxidants | Zinceda ekuthinteleni umonakalo kwiiseli zomzimba. Ezi zibalulekile ekunciphiseni iingxaki ezibangelwa zizifo ezifana nesifo seswekile. |
Ukongeza kuzo zonke ezi zinto, kukho enye into ebalulekileyo malunga ne-kurakkan. Oko kukuthi, azinagluten . Oku kuthetha ukuba nabantu abane-gluten allergies banokuzitya ngaphandle koloyiko.
Ngamafutshane, i-kurakkan kukutya okune-glycemic index ephantsi (GI). Oku kuthetha ukuba xa uzitya, inqanaba leswekile egazini lakho alinyuki ngequbuliso nangokukhawuleza. Endaweni yoko, linyuka kancinci kancinci. Oku kulungile kakhulu kumntu onesifo seswekile.
I-Kurakkan ichaphazela njani amanqanaba eswekile egazini?
Iinkozo ezipheleleyo ziinkozo ezipheleleyo . Oko kuthetha ukuba iileya zangaphandle ezinesondlo zeenkozo, i-bran kunye ne-germ, azisuswanga. Xa sitya isonka esimhlophe nerayisi emhlophe, sitya iinkozo ezicociweyo ezisusiwe ezo ndawo zinesondlo.
Iinkozo ezipheleleyo zithatha ixesha elide ukuba umzimba ukwazi ukuzigaya, yiyo loo nto zingabangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Kukho iintlobo ezahlukeneyo ze-kurakkan.
Nangona sikhankanyile ngamabele, kukho ezinye iintlobo ezininzi zeenkozo ezikweli candelo.
- I-Finger Millet: Le yi-millet esiyaziyo sonke.
- I-Foxtail Millet: Oku kubizwa ngokuba yirayisi yengca.
- I-Pearl Millet: Le ibizwa ngokuba yi-pearl millet.
- I-Little Millet: Ezi azixhaphakanga kakhulu kwilizwe lethu.
Nangona uphando ngale nto lusalinganiselwe, idatha yangoku ibonisa ukuba ukutya iiblueberries kunokunceda ukugcina amanqanaba eswekile egazini ezinzile kwaye kuthintele ukunyuka ngequbuliso kweswekile egazini emva kokutya.
Kwisifundo esikhethekileyo kwi -foxtail millet , abantu abanesifo seswekile sohlobo lwesibini banikwa ukutya okukhethekileyo okune-foxtail millet. Ngenxa yoko, amanqanaba eswekile egazini, amanqanaba e-insulin, i-cholesterol kunye namanqanaba e-triglyceride anciphile. Olunye uphando lufumanise ukuba ukutya i-foxtail millet endaweni yerayisi kwisidlo sakusasa kunciphisa ukunyuka kwamanqanaba eswekile egazini emva kokutya.
Ubungqina bezinye iintlobo zeenkozo ezipheleleyo abukacaci kangako. Kodwa ngokubanzi, kuyacaca ukuba ezi nkozo zinyusa amanqanaba eswekile egazini kancinci kuneemveliso ezicociweyo ezifana nesonka esimhlophe, ipasta, kunye nerayisi emhlophe. Ke ngoko, zinokuba lukhetho olufanelekileyo kumntu ophethe isifo seswekile.
Ungongeza njani i-turmeric ekutyeni kwakho?
IKurakkan ngoku ifumaneka lula kuyo nayiphi na ivenkile enkulu okanye ivenkile yokutya okunempilo. Kukho iindlela ezahlukeneyo zokuzongeza ekutyeni kwakho ngendlela emnandi kakhulu.
Ngaphambi kokuba upheke i-kurakkan, yongeza ioyile yekhokhonathi encinci okanye ioyile yemifuno epanini uze uyithose malunga nemizuzu emi-3. Emva koko yongeza iikomityi ezi-2 1/2 zamanzi abilayo kwikomityi e-1 ye-kurakkan uze uyipheke malunga nemizuzu engama-25-30.
Iindlela zokuyongeza ekutyeni kwakho:
- Ungenza i -kurakkan porridge kwisidlo sakusasa.
- Umgubo weKurakkan, othandwa kakhulu kwilizwe lethu, ungasetyenziselwa ukwenza izinto ezifana nerotis, pittu, those, kunye ne-indiappas . Umgubo weKurakkan ungasetyenziswa endaweni yomgubo wesonka xa kusenziwa iimveliso zokubhaka ezifana nesonka kunye neekeyiki.
- Endaweni yerayisi , ungayilungisa njengepudingi yerayisi uze uyitye nekhari yakho.
- Xa usenza imifuno eyosiweyo, ungasebenzisa i-kurakkan njengesizaliso.
Kubalulekile: Thetha nogqirha wakho.
Nangona i-kurakkan ikutya okunesondlo, ukuba ungumntu ofumana unyango lwesifo seswekile, kubalulekile ukuthetha nogqirha wakho okanye ingcali yesondlo ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo. Baya kukwazi ukukunika iingcebiso malunga nokuba kufuneka utye malini, ngokusekelwe kwimeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- I-Millet yingqolowa epheleleyo enesondlo etyebileyo kwi-fiber, iiproteni, iivithamini kunye neeminerali.
- I-glycemic index yayo ephantsi (GI) ithintela ukunyuka ngequbuliso kwamanqanaba eswekile egazini xa ityiwa, nto leyo enceda ekulawuleni isifo seswekile.
- Ukutya iinkozo ezipheleleyo endaweni yokutya iinkozo ezicoliweyo ezifana nerayisi emhlophe nesonka kunokuba lolunye ukhetho olufanelekileyo.
- Ungalungisa izitya ezahlukeneyo ezimnandi ezifana ne-roti, i-pittu, kunye ne-kanda usebenzisa umgubo we-kurakkan.
- Njengomntu onesifo seswekile, kubaluleke kakhulu ukuba uhlale uqhagamshelana nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo.
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