I-Millet ingenye yezinhlamvu ezingaphansi kwesimame futhi ezingathandwa kakhulu futhi ngezinye izindlela zidlulile lapho i-quinoa iba yonke intukuthelo. Yisinhlamvu yasendulo , esukela eminyakeni engaba ngu-7000 e-Asia nase-Afrika. I-Millet i-gluten mahhala futhi i-allergene mahhala, ngakho-ke kungaba yinto enhle kakhulu kulabo abathintekayo kwezinye izithelo. I-alkaline, inempilo enempilo, iqukethe amaprotheni angu-15 futhi iyinhlamvu eshisa kancane, ephansi ye-glycemic. Iqukethe amaminerali amaningi, amavithamini B, i-fiber, futhi uma ihlangene ne-legumes izokwakha iphrofayli egcwele yama-amino acid. 1 indebe ye-millet ephekwe iqukethe cishe amagremu angu-6 amaprotheni. Kumele kuqaphele ukuthi-ke amabele anesithakazelo ku-goitrogens, izinto ezivimbela umsebenzi we -roid uma udliwe ngokweqile. Ngezansi? Yidla i-millet ngokulinganisela, futhi ujabulele!
Ukunambitheka kancane isilwane kuyinto isinyathelo ozikhethela enikeza ukunambitheka nutty kule pilaf elula macrobiotic. Ungaphinde ufake ama-pods ambalwa e-cardamom nge-anyanisi nesanqante bese uhlobisa i-pilaf ephelile ngama-pine nutshontshi e-northern afo-style pulao (bheka ukuhluka ngezansi). Lesi sidlo sihle kakhulu nge- Red Lentil Dahl , (ikakhulukazi uma ungeza imbewu ye-cardamom ku-pilaf) noma i-Lentil Stew enembile ngemifino yokuwa.
Okuzokwenza
- 1 isipuni se-oksiuni noma amafutha wesame oqoshiwe
- 1 inkomishi yamabele
- 1 anyanisi omnandi amancane (oqoshiwe)
- 1 isanqante (eqoshiwe)
- I-pinch enkulu yolwandle usawoti
- Amakhophi amathathu afudumele, umhluzi wemifino noma i-free-range organic inkukhu stock
Indlela Yokwenza
- Ukushisa amafutha omnqumo noma ama- samee endaweni encane engama-1-quart pan ngokushisa okuphakathi.
- Engeza i-millet bese uyigcoba ukuze uthole imizuzu engaba ngu-5, uvuselele njalo, noma kuze kube yilapho imbele igolide futhi ihlinze iphunga elimnandi.
- Engeza u-anyanisi oqoshiwe ne-isanqante kumabilisi, bese upheka amaminithi amabili ukuya kwamathathu, uvuselela njalo.
- Yengeza usawoti usawoti namanzi epanini bese uphuthuma kanye. Letha i-millet ngamathumba, ikhava, futhi unciphise ukushisa ukuze kumile. Pheka i-pilaf imizuzu engu-30.
- Susa i-pilaf kusukela ekushiseni bese uyiyeka, ihlanganiswe, imizuzu engu-5. Fluff i-millet enefolokhi bese ikhonza.
Imibono yokushintsha kwe-recipe
- Engeza ama-podamu ama-2 noma ama-3 aphathwe kabi (aqhekekile) ku-millet uma ufaka u-anyanisi oqoshiwe nesanqante.
- Engeza ambalwa omuthi we-pine nati / noma omisiwe omnyama noma wegolide ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 98 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 642 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |