Kulaveka loku ku tlakukaka ka swakudya swa swimilani leswinga e henhla hiti protein na mafurha ya rihanyo swivange leswaku kuva na ntsakelo eka swakudya swa nkoka lowu fambelanaka na hemp. Mbewu ya hemp ayina gluten naswona yifuwile hi swakudya leswingana nantswo wa timanga naswona yivuyerisa swinene flawuri leyi teleke ti protein na mafurha ya rihanyo.
Mbuyelo Wa Hemp
Mbewu ya hemp yile henhla hiti protein (20% - 25%) naswona yile henhla hi dietary fibre, ti vitamin A, B1, B6, B12, C, D na E naswona yina magnesium, phosphorus, potassium, calcium na iron. Edestin, tani hileswi ti protein ti gayelekaka hiku olova tina ti amino acids ta nkoka naswona tina kwalomu ka 60 - 80% eka vukona bya ti protein eka mbewu ya hemp.
Nkoka wukulu swinene wa mbewu ya hemp i mafurha nati fatty acid letinga kona. Mbewu ya hemp yina mafurha yale xikarhi ka 25 - 35% laha 36% yanga poly-unsaturated kukatsa na omega-3, 6 na 9 wati fatty acid. Ti fatty acid leti ti hunguta ku pfimba naswona tipfuneta ku lawula swikoweto swa mavabyi yofana na type 2 diabetes na arthritis. Ti antioxidant ta hemp, laha ku khensiwaka ti vitamin E na vukona bya phytol, kusivela ti free radicals kuva ti onha ti cell eka miri wa munhu naswona swinga hunguta khombo ra mavabyi yofana na Parkinson’s, mavabyi ya mbilu kumbe mavabyi ya Alzheimer.
Hemp Eka Swakudya
Switirhisiwa leswi humaka eka mbewu ya Hemp swinga tirhisiwa ku engetela ti protein, carbohydrates, mafurha kumbe swakudya eka swakudya swohambana hambana kukatsa nati shakes nati juzi. Hemp yitlhela yitirhisiwa ku endla leswi fambelanaka na masi kambe swiri swa swimilani kufana na hemp milk.
Endzhaku ka kuhumesiwa ka mafurha kusuka eka mbewu ya hemp, leswi saleke kunga hemp cake swa kandziwa kuva swi endla hemp flour, leyingana kwalomu ka 15 - 20 % wati protein leti gayelekaka. Chela hemp flour tani hi mapa yati protein eka ti pie, makhekhe, muffins na xinkwa tani hiku ximela flawuri ya koroni leyingale hansi hiti carbohydrates. Tirhisa 25% hemp kuya eka 75% flour ratio. Hemp flour yinga tlhela yitirhisiwa tani hi swicheriwa eka ti snack bars.
Mapa yati protein ya hemp yanga cheriwa eka ti smoothies nati supu, loko mabilomu ya hemp yanga tirhisiwa ku endla tiya ya mitsembyani (herbal tea). Ku pfuneta eka kutswongiwa ka CBD leyi n’okaka emafurheni, kunga cheriwa kantsongo coconut oil, botere kumbe masi ya rivomba eka tiya.
Hemp oil, kungava lawa ya humaka eka mbewu kumbe mafurha lawa fuweke hi CBD lawa ya humaka e matlukeni na mabilomu ya tirhisiwa tani hi dressing oil kumbe ya nwiwa tani hi murhi.
Hemp yitlhela yitirhisiwa ku virisa byala naswona yitirhisiwa tani hi infusion eka ti cocktails na swinwiwa swin’wani. E China, mbewu leyi katingiweke ya hemp yi xavisiwa tani hiti snacks hi vaxavisi vale xitarateni naswona e Russia, ‘black oil’ leyi humelerisiwaka kusuka eka mbewu leyinga tala chlorophyll yitala ku tirhisiwa.
Mbewu ya Hemp yinga va hulled (kutani yivuriwa ‘hemp hearts’) kutani yi nyunyeteriwa eka ti salads, yi kandziwa kutani yitirhisiwa eka ti smoothies na supu kumbe yikatsiwa nati popcorn, syrup, coconut oil kumbe na chia seeds kumbe yi bakiwa eka oven ku endla sgranola.
Translated by Ike Ngobeni