Millet porridge: pono olakino a me nā pōʻino

I ka wā ma mua, ʻo ka millet porridge he malihini ma ka papa ʻaina o ko mākou mau kūpuna, akā i kēia lā ʻaʻole ia he kīʻaha koi i ka ʻai kanaka. Eia naʻe, hoʻopaʻapaʻa lōkahi ka poʻe akamai e pili ana i nā pono o ka millet porridge. Hāʻawi mākou i kahi nānā pono i kēia meaʻai, kona mōʻaukala, ka haku ʻana a me ka waiwai no ke olakino kanaka.

Moolelo o ka millet porridge

ʻO ka millet ka hua ʻili o ka palaoa i kapa ʻia ʻo millet. Hoʻomaka ka ulu ʻana a me ka ʻai ʻana i ka millet i ka makahiki XNUMX BC. ma Mongolia a me Kina. Hoʻomākaukau ka poʻe Kina kahiko mai ia mea ʻaʻole wale i ka porridge, akā i nā kīʻaha ʻono, kvass, palaoa a me nā soup.

Ma ka liʻiliʻi, laha ka mea kanu ma ka honua holoʻokoʻa, a ua lilo ka millet i kumu o ka meaʻai ma Asia, ʻEulopa Hema a me ʻApelika ʻĀkau, a mai ke kenekulia XNUMX BC. ua hoʻomaka ka millet e ulu i nā ʻāina o ko mākou ʻāina hou. Ma mua o ka puka ʻana o ka ʻuala, ʻo ka meaʻai kaulana loa i nā ʻohana āpau, me ka nānā ʻole i ka pae o ka loaʻa kālā, ʻo ia ka millet porridge.

ʻO ka porridge i hana ʻia mai "nā hua gula" i manaʻo ʻia he kīʻaha obligatory i nā hanana koʻikoʻi i ke ola o ka ʻohana - ua lawelawe ʻia ma ka papaʻaina ma nā manawa hauʻoli a me ke kaumaha. E ʻai ʻoe i ka porridge millet i ka wā hoʻokē ʻai nui, hoʻopiha i ke kino me nā huaora a hana i kahi hana koʻikoʻi.

I ka pau ʻana o ke kuʻikahi kuʻikahi, ua kuke pū nā aliʻi i ka paakai millet a ʻai i mua o nā pūʻali a me nā kānaka, a laila e hōʻoiaʻiʻo ai i ka maluhia a me ka pilina. Me ka ʻole o kēia hana, ʻaʻole i manaʻo ʻia ka ʻaelike.

Ka haku mele a me ka ʻike calorie

I kēia manawa, ʻaʻole kaulana nā millet groats e like me ka wā ma mua. Akā, inā ʻoe e nānā i kāna ʻano kemika, e noʻonoʻo ʻole ʻoe e pili ana i ka hoʻokomo ʻana i kēia huahana i ka meaʻai.

He ʻokoʻa ka hui ʻana o ka millet groats: protein, carbohydrates, momona, fiber, starch, pectin. Hōʻike ʻia nā mea micro a me macro i ka nui: magnesium, iron, fluorine, calcium. Aia nā huaora A, PP, E a me ka hui B.

ʻO nā pono o ka millet porridge

- He mea pono loa ka millet porridge no nā poʻe o kēlā me kēia makahiki, - wahi a gastroenterologist-hepatologist Olga Arisheva. - ʻO ka millet porridge kahi kumu o ka "slow" carbohydrates a waiwai nui i ka fiber. He hopena lipotropic ka Millet - pale ia i ka waiho ʻana o nā momona a hoʻopaʻa i nā toxins i ke kino.

ʻO nā huaora a me nā minela e hana i ka millet e hoʻomaʻamaʻa i ke koko, e hoʻoikaika i nā kīʻaha koko, e hōʻemi i ka hopena o ka hahau ʻana, e hoʻomaʻamaʻa i ke ake a me ka ʻōnaehana digestive, hoʻomaikaʻi i ka ʻili a me nā wrinkles.

ʻO nā waiwai maikaʻi o ka phosphorus i ka millet e kōkua i ka hoʻoikaika ʻana i nā iwi a hōʻemi i ko lākou palupalu, ʻo ia ka mea nui no nā keiki a me nā ʻelemakule.

ʻO ka mea kiʻekiʻe o ka silicon a me ka fluorine he mea nui ia no ke olakino o nā kui, ka lauoho a me nā niho, e ikaika ai lākou. A ʻo nā huaora B e hoʻoikaika i ka ʻōnaehana nerve a hoʻonui i ke kūpaʻa o ke kino i ke kaumaha a me ke kaumaha.

ʻO ka pōʻino o ka millet porridge

- Me ka nui o nā waiwai pono o ka millet porridge, ʻaʻole pono ʻoe e hilinaʻi nui iā ia - hiki ke alakaʻi i ka constipation. ʻO ia ke kumu e ʻōlelo ʻia e haʻalele ʻia mai ka papa kuhikuhi no ka poʻe e loaʻa ana i nā pilikia digestive. I nā hihia koʻikoʻi, aia kahi hopena maʻi i ka millet porridge, memo Olga Arisheva.

Eia kekahi, pono e kaupalena ʻia ka hoʻohana ʻana i ka porridge millet i nā poʻe me nā maʻi thyroid, no ka mea, aia ka millet i kahi liʻiliʻi o nā pūhui e pale ai i ka metabolism iodine.

ʻO ka hoʻohana ʻana i ka millet porridge i ka lāʻau lapaʻau

Wahi a Olga Arisheva, pono nā kīʻaha millet no ka maʻi diabetes, atherosclerosis, nā maʻi o ke ake, pancreas, cardiovascular and nervous system.

Manaʻo ka poʻe loea i ka hoʻohana ʻana i ka millet porridge i ka wā o ka lāʻau antibiotic, no ka mea, kōkua ia i ka hoʻomaʻemaʻe ʻana i ke kino o nā kemika.

Hoʻohana i ka kuke ʻana

Millet porridge me ka paukena i loko o ka ipuhao

He meaʻai maʻalahi no kahi kīʻaha māmā, puʻuwai a olakino. ʻO ka porridge i hoʻomoʻa ʻia i loko o ka ipuhao i ka umu he palupalu, māmā a ʻala

Wehe i ka ʻili a me nā hua mai ka paukena, ʻokiʻoki i loko o nā cubes. E holoi i ka millet i ka wai anuanu a ninini me ka wai paila e hoʻopau i kona ʻawaʻawa. E ninini i ka waiū i loko o ka ipu hao a hoʻolapalapa. E hoʻohui i ka paukena i ka waiū e hoʻolapalapa a e kuke no kahi o 5 mau minuke.

A laila hoʻohui i ka paʻakai a me ka millet. Hoʻopili ʻia ʻo Cook ma kahi wela liʻiliʻi no 10 mau minuke, e hoʻouluulu i kekahi manawa. Hoʻohui i ke kō a i ʻole ka meli.

E hoʻopiha i nā ipu me ka porridge a hoʻohui i kahi ʻāpana pata i kēlā me kēia. E uhi i nā ipu me kahi poʻi a hoʻomoʻa i ka umu i hoʻomoʻa ʻia i 180 degere no 30-40 mau minuke.

Millet porridge pancakes

ʻO ka millet porridge pancakes kahi meaʻai kūpono a ʻono. He wikiwiki a maʻalahi hoʻi lākou e hana ai a he momona a ʻono.

E ninini i ka millet i holoi mua ʻia me ka waiū a kau i ke ahi. Ma hope o ka hoʻolapalapa ʻana, e hoʻohui i ka paʻakai a hoʻomoʻa i ka wela haʻahaʻa no 20-25 mau minuke. E hooluolu i ka porridge i ka lumi wela. E kuʻi i nā hua a me ke kō, hui. E hoʻohui i ka palaoa a me ka pauka bakena, e hui a maʻemaʻe.

E puhi i kaʻailaʻaila i loko o ka pā palai a kau i nā pancakes me kahi puna. Fry ma ka wela wela no 3-4 mau minuke a hiki i ka ʻeleʻele gula.

Pehea e koho a mālama ai

Manaʻo ʻia ʻo Millet e kūʻai i loko o ka waihona hale hana, ʻaʻole ma ke kaumaha, i mea e hōʻemi ai i ka palaʻai. Pono ke kala melemele waiwai. Hōʻike pinepine ka ʻeleʻele i nā kūlana mālama pono ʻole a i ʻole ka pau ʻana o ke ola o nā cereals.

E mālama i ka millet i loko o ka ipu aniani a i ʻole ke kīʻaha seramika me ka uhi paʻa i ka ea, ma kahi maloʻo, e pale aku i ka lā pololei.

Hiki ke mālama ʻia ka porridge millet i hoʻomākaukau ʻia i ka wai i loko o ka friji no ka ʻoi aku o 2 mau lā, ʻoi aku ka liʻiliʻi o ke ola o ka porridge i hoʻomoʻa ʻia i ka waiū - ʻoi aku ka nui o ka lā.

Nā nīnau a me nā pane kaulana

Ua kamaʻilio mākou e pili ana i ka millet porridge me  gastroenterologist-hepatologist, Ph.D. Olga Arisheva.