I-Amarano, i-millet, i-buckwheat ... Iindidi ezininzi zokutya okanye iintlobo zokutya ezikhoyo namhlanje, ukongeza kuthintelo ngenxa yokungabikho komzimba okanye ukunganyamezelani, kuthetha ukuba okunye ukutya, okungaziwa ngabantu abaninzi, kuyafumaneka kwihlabathi liphela. Namhlanje siza kuthetha ngetyala le-Amaranth, i-pseudocereal enomdla kakhulu ngenxa yeepropathi zayo ezininzi, ezifanelekileyo ukutyiwa zii-celiacs kunye neswekile. Ukongeza, ngumthombo olunge kakhulu weprotheni kwabo balandela i-vegan kunye nokutya kwemifuno.
Ukuba ufuna ukuyazi, qhubeka ufunda, siza kukuxelela ukuba yintoni, iipropathi zayo kunye nendlela yokuyisebenzisa.
Yintoni i-amaranth?
Ukutya okuninzi nangaphezulu kufakwe kwizidlo zethu kwaye kude kube lelo xesha babengabazi ngokupheleleyo kuthi. Le yimeko ye-amaranth, i-pseudocereal leyo Ikhuliswa kwiindawo ezifudumeleyo ezinemozulu epholileyo, ngakumbi kuMbindi Mzantsi Melika, apho amagqabi kunye nembewu zisetyenziswa njengokutya.
Oku kutya kutyiwe kwezi ndawo amawaka eminyaka. Kukho ubungqina bokusetyenziswa kwayo kokutya esele kwenziwe ngabantu baseColumbian. Kwaye, ama-Aztec ayeyisebenzisa kwizithethe zawo zonqulo.
Amaranth Kwakungokutya okuxabiseke kakhulu nokusetyenziswa kakhulu, into esele ihleli kwezi ndawo namhlanje. Kancinci kancinci, isasazeka kwihlabathi liphela kunye nokufumana abalandeli abaninzi kwiipropathi zayo ezininzi, esiza kuthetha ngazo apha ngezantsi.
Mhlawumbi unokuba nomdla kwi:
- Ukutya kukaKeto noPaleo: umahluko
- Isitatshi esichasayo Yintoni kwaye yintoni izibonelelo esinayo?
- Zazi iimfuno zesondlo sabasetyhini
Zeziphi iipropathi ezinazo i-amaranth?
Este I-pseudocereal ijikeleza ukutya okuziinkozo kunye nemidumba, kuba ineempawu zazo zombini. Ingqolowa iyamelana kakhulu nembalela, inesivuno esikhulu kwezolimo kwaye ityebile nakwiiprotein kunye neeminerali. Konke oku kuyenza ibe yenye yemifuno enesondlo kubantu.
Kujikeleze I-17% yomxholo we-amaranth ziiproteni Ziqulathe zonke iiamino acid zomzimba wethu ngaphandle kweleucine.
Iqulethe i- I-7% malunga namafutha alungileyo.
Kukwacebile kwizimbiwa ezifana calcium, potassium, nemagniziyam kunye phosphorus, nokulandelela izinto.
Ikwangumthombo olungileyo we Iivithamini ze-B kunye ne-antioxidants Njengee-phenolic compounds. Iqulethe i-squalene, into ene-antioxidant Inzuzo yesikhumba, amathumbu kunye nenkqubo yokujikeleza kwegazi.
I-59% yomxholo wayo ziicarbohydrate ngokohlobo lwesitashi, ke oko kubonisa Isalathiso se-glycemic esezantsi kwaye sinokusetyenziswa ngabantu abaneswekile.
Ngaphandle kwako konke oku, ayinayo i-gluten, ingatyiwa ngabantu abanganyamezelaniyo.
Ukubandakanya i-amaranth ekudleni kwethu kusinika iintlobo zesondlo, kuba sidibanisa ukutya okuneempawu ezinomdla kakhulu.
Ezi zinto zisizisela ziphi izibonelelo?
Kukutya ekufuneka kuthathelwe ingqalelo ngakumbi abantu abalandela ukutya kwemifuno okanye i-vegan kwaye bafuna i unikezelo olululo lweeproteni zemvelaphi yemifuno.
Umxholo wayo we-antioxidant ufundisiwe kwaye ungqineke usebenza ngokukuko ukungathathi hlangothi kweoksijini simahla. Ukutya i-amaranth ke kukhokelela ekunyamekeleni iiseli zethu ngenxa yokuba lilungu lokunciphisa uxinzelelo lwe-oxidative.
Yiyo Ukuhlutha ukutya xa kuthelekiswa nokutya okufana nerayisi okanye ipasta. Endaweni yezi, ibonelela ngesixa esikhulu sezakha mzimba ezinje ngeeproteni, amafutha amnandi, iiminerali kunye neevithamini ezinceda ukwanelisa ukutya. Ke ngoko, ilungele abo bahlala belambile.
Mhlawumbi unokuba nomdla kwi:
- I-11 yeesiriyeli eziluncedo ekufuneka zibe kukutya kwakho
- I-Oatmeal: uyisebenzisa njani kwaye ngoba
- I-Buckwheat: yintoni le nto, kutheni le nto iviwe ngakumbi nangakumbi kwaye kutheni uyifaka kwisidlo sakho
Uyisebenzisa njani i-amaranth kwisidlo sethu?
Imbewu ye-amaranth inevumba elibi xa iphekwe kwaye incasa yayo nayo yomelele, ke kukho abo bakhetha ukuyitya ixutywe nokunye ukutya.
ICocido
I-Amaranth inokuphekwa ngokungathi yirayisi, uyibilise ukwenza isityu, iisaladi, izitya ezisecaleni, ezifakwe imifuno, iikroyi, njl. iiresiphi ezishushu okanye ezibandayo kunye neeresiphi ezinencasa okanye eziswiti. Kukutya okuguquguqukayo kakhulu.
Ukuyipheka, umlinganiso ofanelekileyo ngu iikomityi ezimbini ezinesiqingatha zamanzi enye yeembewu ze-amaranth. Pheka nge-casserole egqunyiweyo kwaye uvumele uphumle imizuzu elishumi. nje ukuba kufakwe amanzi. Inokuntywila kwangaphambili ukuba unqwenela, kodwa kule meko kuya kubakho ukunciphisa inani lamanzi abekwe kwi-casserole.
Inketho elungileyo Ukuhamba nokupheka kwakho kunye negqabi le-bay okanye i-kombu yolwandle.
Ukudubula
Ungahluma i-amaranth ukufumana amahlumela amancinci afana nealfalfa.
Amaqhashu
Olunye ukhetho lokusebenzisa i-amaranth lukwimo ye I-amaranth popcorn. Le popcorn incinci kakhulu xa ithelekiswa ne-popcorn, kodwa yinto etyiwayo kakhulu ukuba uyiqwalasele. Zingasetyenziselwa ukwenza imivalo ye "cereal" okanye ngaphezulu kweesaladi okanye iikhrimu.
Le ndlela yokuyisebenzisa inokuba yinto enomdla kakhulu kwabo bangayithandiyo incasa kunye nemvakalo ye-amaranth kodwa bafuna ukufaka oku kutya ekutyeni kwabo.
Kuya kufuneka ubeke imbiza enzulu emlilweni, ngaphandle kokongeza ioyile okanye amanye amafutha. Ngokukhawuleza xa kushushu, yongeza amacephe amabini embewu, gquma kwaye ushukumise ipani ide ivule ipopcorn ngaphandle kokutshisa imbewu.
Imbewu eluhlaza
Kwakhona Ungayitya imbewu ikrwada ukongeza uburhabaxa kwezinye iiresiphi ezinje ngekuki okanye iitshokholethi. Nangona kunjalo, sicebisa ukuba ukusetyenziswa kwayo kuphekwe kuqala.
Umgubo
Umgubo we-Amaranth lukhetho olufanelekileyo lokuwusebenzisa njengesiswidi kwiisuphu okanye kwiijusi okanye ukwenza ii-croquettes kunye neebhola zenyama. Ayisiyo umgubo wokubhaka kodwa inokusetyenziswa kwiiresiphi zokupheka ezifana neicookies okanye iikeyiki.
Ukufumana lo mgubo, kufuneka usile imbewu ekhaya kunye ne-grinder okanye yokusila.
Ukuba ufuna ukwenza iikeyiki okanye iiresiphi eziphakanyisiweyo, kufuneka zisetyenziswe zixutywe neminye imigubo.