Mbewu ya Amaranth
Mbewu ya Amaranth akuri swakudya swa masiku hinkwawo ya matiko yale Mexico, Guatemala xikan’we na Peru kuringana magidigidi ya malembe lawa ya hundzeke naswona ayi dume kufana na swifaki. Mbewu leyi yikatsiwa na honey ku endla makhekhe lawa yatirhisiwaka eka mintirho ya kereke kutani ya dyiwa. Matluka yakona nawona ya dyiwa naswona yana nhlayo yale henhla swinene ya swakudya.Mbewu ya Amaranth ya vandliwa. Basisa lepula ra mbewu leyi kutani uyi chela endzeni ka bodlhela leringana xipfalu lexingana timbhovo. Basisa endzhaku ka ti awara ta nhungu tin’wana na tin’wana. Tirhisa mbewu leyi vandliweke eka ti sangweji na ti saladi.
Mbewu yati amaranth leyi teleke ti protein yinga lulamisiwa e xitofini kumbe endzeni ka microwave. Tirhisa khapu yin’we ya mbewu ya amarantheka mati lawa ya ringanaka tikhapu tinhanrhu ta mati lawa ya vilaka yangana munyu, juzi ya apula kumbe chicken broth. Virisa hinkwaswo leswi kutani uswitshika kukondza ku hela 20 wa timinete kufikela loko mati yatshwile. Loko wo switshika nkarhi woleha, swinga damarhela. Khwalithi ya Amaranth hiyona yi endlaka leswaku supu yakona yiva yotsokombela.
Mbewu leyi yinga katingiwa, popped (unga tirhisi mafurha) kumbe yikatsiwa eka swakudya swin’wana swofana na rhayisi kuva yiva nantswo wo nyanganyela. Amaranth yi hambanile swinene nati grains letin’wana. Ayilahlekeriwi hi nantswo nakan’we, kambe yivevuka Kunene endzeni laha ti grain tihuma hilaha matin’weni.
Swakudya Leswinga eka Amaranth
Flawura ya Amaranth yipfumala gluten naswona yingaka yinga tirhisiwi ematshan’weni yaku tirhisa flawura ya xinkwa – kumbe ku teka vundzhawu bya kwalomu ka 30% eka flawuri leyingana amaranth kuhunguta gluten eku heteleleni ka kuendliwa ka xinkwa. Flawuri ya Amaranth yinga tirhisiwa ku endla ti pancakes, biscuits nati pastas.
Matluka ya Amaranth
Matluka ya amaranth yatshoveriwa hi mavoko naswona ya dyeka kahle loko yaha tsakama – hi siku rero rantshovelo. Yanga virisiwa eka mati ya munyu (kufana na xipinichi) kutani yaphameriwa na sauce ya matamatisi tomatoes na tinyala kumbe mazmbala na tinyala. Matluka lawa ya tsakamaka yanga katsiwa eka tisaladi kumbe ya katingiwa hi mafurha nyana kutani ya katsiwa na matsavu lawa yanga swekiwa yofana na broccoli na tinyala.Tiya ya amaranth (1 khapu ya mati yo vila eka kota ya matluka yotsakama) yinga tshungula anaemia, chronic fatigue, nchuluko xikan’we nakukhohlola xikan’we naku huma ngati yotala hinkarhi wa kuvona masiku eka vavasati. Kutirhisa tiya leyi titimelaka tani hi swotola swinga hunguta ku hlohlonyiwa naswona swinga tirhisiwa ku hlantswa swilondza.
Swakudya swintsongo leswi kumekaka eka amaranth swikatsa carotene, vitamins A, iron, magnesium, phosphorus, potassium xikan’we na calcium. Amaranths ya matluka yotshuka yifuwile hi anthocyanins – muhlovo lowu wule henhla hiti antioxidant.Translated by Ike Ngobeni