Millet ndiyo imwe nzira yakanaka kune quinoa: chikafu chinobatika, chinonaka, chinovaka muviri sequinoa, asi chakachipa uye chinowanikwa nyore.
Vazhinji vekuNorth America vanoziva mapira sechikafu cheshiri kana chikafu chehippie. Kumwewo, inorimwa sechikafu chemhuka kana kuti chinobva ethanol. Asi mapira zvakare akawanda!
Munzvimbo zhinji dzepasi, kunyanya muIndia, China neAsia, mapfunde anga ari chikafu chezviuru zvemakore nekuda kwehunhu hwawo hunoshamisa.
Millet inovaka muviri zvikuru. Millet ine alkaline, inonayisa ura hwako, ine serotonin inosimudzira mafungiro, uye ine magnesium, niacin, uye protein yakawanda. Millet yakanakira mwoyo, inoderedza cholesterol, ine glycemic index yakaderera, ine mafuta mashoma, uye haina gluten. Millet haikonzeredze kusawirirana.
Quinoa ine zvinovaka muviri zvakafanana asi ine mafuta akawanda. Kapu yequinoa yakabikwa ine 8g yeprotein yakakwana, ukuwo kapu yemapfunde ine 6g yeprotein yenguva dzose. Iwe unogona kuwedzera mamwe mapira kune mapira, mafuta mashoma uye kunyange mamakisi!
Zvisinei, quinoa ine zvipingamupinyi zvakakomba. Kune rimwe divi, inodhura avhareji ye5 nguva kupfuura mapira, pamwe nemamiriro ayo ezvakatipoteredza uye ehutsika mukurumbira inosiya zvakawanda kudiwa. Chimwe chezvikonzero nei mapira akachipa kupfuura quinoa ndechekuti haisi kudiwa muUS sechikafu chemunhu. Mamiriro ezvinhu anogona kuchinja, asi izvi zvingangove zvisingatungamirire kukuwedzera kwakanyanya kwemitengo.
Mushure mezvose, mapfunde anokura chero kupi uye, sequinoa, haidi kuti marori atumirwe zviuru zvemamaira kure, achiwedzera kubuda kwecarbon dioxide uye kunyima varimi vadiki veAndean chikafu chavo chechinyakare. Millet zvakare haidi kugadziridzwa kwakakosha kuti ive inodyiwa, kusiyana nequinoa.
Kutaura idi, tinogona kurima mapfunde mumapurazi maduku kana kuti kuseri kwedzimba dzedu, kuudya, kana kuti kuudya uye kuutengesa mumisika yomunzvimbomo. Nokudaro, mapira anonzi chikafu chemashizha nemahippies. Mhiripiri chave chiri chikafu chakakurumbira kwezviuru zvemakore nekuti chine zvakawanda. Millet inogona kutsiva zvimwe zviyo zvakaita semupunga, gorosi, kana quinoa mune zvakawanda zvekubika. Millet inobikwa nenzira yakafanana nemupunga, inotora anenge maminetsi makumi maviri uye inogona kubikwa kare kana kubikwa mubiki.
Kuwedzera kwemvura yaunowedzera uye nekurebesa uchiibika, inova yakapfava uye yakanyorovesa. Millet inogona kucheneswa (somuenzaniso, yekudya kwevana), kana inogona kuoma, yakaoma, yakagochwa.
Millet inogona kuva yemangwanani, masikati kana kudya kwemanheru, zvichienderana nezvaunoita nayo. Icho chokwadi chekuti haina gluten ibhonasi. Heano mamwe mazano ekubika mapira.
Millet yakakangwa inofamba zvakanaka necashew nzungu uye muto wehowa. Shandisa mapfunde akabikwa sehwaro hwemasoso nemagravies. Shandisa mapfunde akabikwa pachinzvimbo chequinoa uye oatmeal kugadzira zviyo zvemangwanani-ingowedzera mukaka, muchero wakaomeswa, nzungu nemhodzi, sinamoni, munyu, kana chero chaunoda kuchiyo chako. Uyai kumota, simmer kusvika yakakora, idya!
Kana kuti uuye namapfunde mbishi kumota woisiya usiku hwose muhari kuitira kuti kudya kwemangwanani kugadzirike paunomuka mangwanani. Wedzera mapira akabikwa kuti akuvhe-fries, stews, soups, sezvaungawedzera quinoa kana mupunga. Kana kuti shandisa mapfunde kugadzira howa pilaf nekuisa mapfunde panzvimbo pemupunga.
Millet ine kuravira kwayakarerekera uye ruvara rwakareruka, hupfu hwemapfunde hahudhure, hunogadzira makeke akanakisa - chingwa, muffin, pamwe nemapakeke nemakeke akatsetseka.
Millet iri nyore chaizvo kukura. Varimi muNorth America vanga vachiedza kurima quinoa, vachitarisira kuita mari pakuda, asi zvakaratidza kuve zvakanyanya kusarudza kwainokura uye mamiriro ekukura anofanirwa kunge ari chaiwo.
Mamiriro akakodzera ekukura kwequinoa akakwira muAndes Mountains yeBolivia, ndicho chimwe chezvikonzero nei mari yekufambisa yequinoa yakakwira zvakanyanya uye iine lousy carbon footprint.
Pamusoro pezvo, kubvisa ganda rinovava kuita kuti quinoa ridyike kunoda midziyo yakakosha.
Millet, kune rumwe rutivi, iri nyore kurima uko mazhizha akareba uye achipisa. Millet inogona kudyarwa muvhu chero rakakodzera chibage. Avhareji yehuwandu hwekunaya yakakwana zvakakwana, haufanirwe kunetseka nezvekuwedzera kudiridza.
Mbeu dzakakura dzinoburitswa zviri nyore kubva mugoko rekunze nekukwesha kwechiedza. Iwo madiki, akatenderedzwa, ane migumo yakanongedza. Mbeu padzinokohwewa dzinoda kumboregedzerwa kuti dziome kwemazuva mashoma dzisati dzarongedzerwa. Judith Kingsbury