Jáhly, ideální potravina pro sportovce

Jáhly

Jáhly vznikají loupáním a leštěním prosa setého (Panicum miliaceum), mají podobu malých, asi 1mm velkých, žlutých kuliček. Proso je stará kulturní plodina pocházející z Asie a je příbuzné travinám (botanicky patří do čeledi Lipnicovitých). V dřívějších dobách tvořily jáhly součást běžné potravy Evropanů, od novověku však byly vytlačeny bramborami, rýží a obilovinami. Jáhly můžeme koupit ve formě loupaných obilek, vloček, hrubé krupice nebo jako mouku či instantní kaši.

Proč jíst jáhly

Jáhly jsou dobrým zdrojem draslíku, hořčíku, fosforu, železa, mědi, zinku a vitamínů skupiny B. Sacharidy tvoří 70% hmotnosti jáhel. Avšak díky přítomnosti vlákniny je jejich glykemický index nízký. Obsahují také důležité bílkoviny. Jedná se o přirozeně bezlepkovou potravinu. Jáhly mají vysokou výživovou hodnotu a jsou lehce stravitelné. Díky těmto vlastnostem se jedná o velmi vhodnou potravinu pro sportovce a při rekonvalescenci.

Díky obsahu tuků není vhodné je déle skladovat, protože snadno žluknou a uvařená jídla jsou hořká.

Kuchyňská úprava jáhel

Jáhly se před přípravou spařují několikrát horkou vodou, bohužel některé zdroje uvádějí, že tento postup odplaví také velké množství cenných látek. Jáhly vaříme ve vodě do změknutí asi 20 minut.
Upravovat je můžete na sladko i na slano, dobré jsou různé kaše, nákypy, ale i pomazánky a karbanátky. Lidé s bezlepkovou dietou jimi mohou v různých receptech nahradit kuskus nebo bulgur.

Recepty z jáhel z našich stránek najdete pod štítkem – Jáhly.

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