Millet ndi imodzi mwa mbewu zosavomerezeka komanso zosakondedwa kwambiri ndipo zinafalikira pamene quinoa inakwiya kwambiri. Ndi mbewu yamakedzana , yomwe ili pafupi zaka 7000 ku Asia ndi Africa. Millet ili ndi gluten ndipo imakhala yopanda kanthu, kotero ikhoza kukhala yabwino kwambiri kwa ife omwe timagwirizana ndi mbewu zina. Ndi amchere, mtima wathanzi, uli ndi mapuloteni 15% ndipo ndi nkhuku yochepa, yochepa kwambiri. Lili ndi mchere wochuluka, mavitamini a B, mitsempha, ndipo ngati muli ndi nyemba zimapanga mbiri ya amino acid. 1 chikho cha mapira wophika chiri ndi pafupifupi 6 magalamu a mapuloteni. Komabe, ziyenera kuzindikiridwa kuti mapira amakhalanso olemera mu goitrogens, zomwe zimapangitsa kuti chithokomiro chisawonongeke ngati chikudya mopitirira muyeso. Pansipa? Idyani mapira pang'onopang'ono, ndipo muzisangalala nazo!
Kuwotcha kwambiri mapira ndi njira yomwe ingapangitse mtedza wa nutty ku pilaf yosavuta kwambiri ya macrobiotic. Mukhozanso kuwonjezera mapepala ang'onoang'ono a cardamom ndi anyezi ndi karoti ndi kukongoletsa pilaf yokhazikika ndi mtedza wa pine kumpoto kwa African pulao pulao (onani kusiyana pansipa). Zakudya izi ndi zabwino ndi Red Lentil Dahl , (makamaka ngati muwonjezera mbewu za cardamom ku pilaf) kapena mpweya wabwino wa Lentil ndi masamba ogwa.
Chimene Mufuna
- Supuni 1 ya azitona kapena mafuta a sesame odzola
- 1 chikho chamapira
- 1 yaying'ono okoma anyezi (akanadulidwa bwino)
- 1 karoti (akanadulidwa bwino)
- Large uzitsine wa nyanja mchere
- 3 makapu madzi ofunda, masamba msuzi kapena mfulu-yosiyanasiyana ya nkhuku zowonjezera
Momwe Mungapangire Izo
- Kutentha mafuta a azitona kapena mafuta a samoame patsiku lolemera la 1-quart pamtunda wapakati.
- Onjezerani mapirawa ndi kuchipaka tokha kwa mphindi zisanu, kuyambitsa nthawi zambiri, kapena mpaka mapira ndi golide ndipo amapereka mafuta onunkhira.
- Onjezani anyezi akanadulidwa ku mapira, ndi kuphika awiri kapena atatu mphindi zina, oyambitsa nthawi zambiri.
- Onjezerani mchere wamchere ndi madzi ku poto ndi kusuntha kamodzi. Bweretsani mapirawo kuwira, kuphimba, ndi kuchepetsa kutentha kuti imve. Ikani pilaf kwa mphindi 30.
- Chotsani pilaf ku kutentha ndikuzisiya, zophimbidwa, kwa mphindi zisanu. Sungunulani mapira ndi mphanda ndikutumikira.
Zosintha Zosintha
- Onjezerani mapiritsi 2 kapena 3 ovunda (osweka) makamera pamapiri mukamawonjezera anyezi odulidwa ndi karoti.
- Onjezerani pang'ono mtedza wa pine ndi / kapena mdima woumba kapena golide musanatumikire.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 98 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 642 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |