Ènya nu tso nuɖuɖu gã si woyɔna be Buckwheat ŋua?

Ðe nèle nuku blibo si me gluten mele o, si me nuku blibo ƒe nyuiwɔwɔ katã gakpɔtɔ le dim? Ekema dzɔgbenyuie le ŋuwò. Elabena egbea míele nu ƒom tso nuɖuɖu gã mawo dometɔ ɖeka ŋu. Woyɔa esia be "buckwheat." Menye ɖeko wònye luwɔ teƒenɔla nyui aɖe ko o, ke eƒe vivi vivina hã, eye wòvivina abe nuku ene vie. Eyata àte ŋu azãe atsɔ awɔ nuɖuɖu vovovowo.

Nuka tututue nye buckwheat?

Togbɔ be womenyae nyuie le míaƒe dukɔa me o hã la, buckwheat nye nuku si ame geɖe lɔ̃a ɖuɖu le xexeame katã. Agblemenuku sia si wodze agbledede gɔme le Asia ƒe akpe geɖe enye sia la kaka ɖe Titina Ɣedzeƒe kple Europa kabakaba. Egbea gɔ̃ hã la, wozãnɛ abe nu vevitɔ ene le nuɖuɖu geɖe me, tso noodles dzi va ɖo pancakes dzi.

Nu tɔxɛ siwo le buckwheat ŋu dometɔ ɖekae nye be exɔa ɣeyiɣi kpui aɖe hafi wòtsina. Woate ŋu aŋee le kwasiɖa 12 pɛ ko me, si wɔe be wòsɔ ŋutɔ na dukɔ siwo me vuvɔ le.

Togbɔ be woƒe lolome sɔ kple lu ƒe nuku hã la, buckwheat ƒe aŋgbawo ƒe nɔnɔme le abe dzogoe etɔ̃ ene. Ele be woaɖe lãgbalẽgoloa ɖa hafi aɖu nu. Woate ŋu aɖu wo ne wotɔ dzoe alo womeɖa wo o, alo woatu wo woazu wɔ. Kpuie ko la, buckwheat nye nuɖuɖu si me nunyiame le ŋutɔ si me fibre kple nunyiame xɔasiwo sɔ gbɔ ɖo.

Viɖe wɔnuku kawoe le buckwheat ŋu le lãmesẽ me?

Flavonoid ƒomevi eve siwo ɖea vi na míaƒe ŋutilã sɔ gbɔ ɖe buckwheat me. Woawoe nye rutin kple quercetin. Rutin doa ŋusẽ míaƒe ʋukawo, eye quercetin kpena ɖe mía ŋu míeɖea abi si le ŋutilãa me dzi kpɔtɔna. Tsɔ kpe ɖe eŋu la, viɖe bubu geɖe le eŋu le lãmesẽnyawo gome.

Egbɔkpɔnu nyui aɖe na amesiwo ŋu gluten ƒe nulɔdɔ le

Ŋkɔ "buckwheat" ateŋu ado vɔvɔ̃ na amesiwo ŋu gluten ƒe nulɔdɔ le. Gake abe alesi míegblɔe va yi ene la, menye lue o. Enye nuku aɖe. Ema na wònye nuɖuɖu si ŋu asixɔxɔ le ŋutɔ eye wòle dedie na amesiwo ŋu gluten ƒe dɔléle le, vevietɔ amesiwo ŋu celiac dɔléle le. Enyo ŋutɔ hã na amesiame si le nuɖuɖu si me gluten mele o yome tim. Fibre, vitamin, kple mineral sɔ gbɔ ɖe buckwheat me sã wu wɔ bubuwo abe bliwɔ ene, si wozãna zi geɖe tsɔ wɔa nusiwo me gluten mele o.

Enaa nuɖuɖumeŋusẽ nɔa bɔbɔe

Buckwheat nye nuɖuɖu si me fibre sɔ gbɔ ɖo. Fiber le vevie ŋutɔ na míaƒe dɔgbowo ƒe dɔwɔwɔ. Eyata buckwheat kpena ɖe ame ŋu wòɖea kuxiwo abe dɔmeɖui ene ƒe afɔkua dzi kpɔtɔna eye wònana nuɖuɖumeŋusẽ nɔa lãmesẽ me.

Ekpɔa sukli ƒe agbɔsɔsɔ si le ʋu me dzi

Buckwheat ate ŋu awɔ akpa vevi aɖe le sukli ƒe agbɔsɔsɔ si le ʋu me dzi ɖuɖu me. Nunyiamewo abe protein, fiber, kple flavonoids ene sɔ gbɔ ɖe nuɖuɖu sia me. Numekukuwo ɖee fia be nunyiame siawo siwo le buckwheat me ate ŋu akpe ɖe dɔnɔ siwo ŋu suklidɔ ƒomevi eve le ŋu woakpɔ woƒe nɔnɔmea gbɔ to insulin ƒe dɔlélenutsiŋutete dzi ɖeɖe kpɔtɔ me .

Kpuie ko la, insulin ƒe dɔmawɔmawɔ nyuie nye míaƒe ŋutilã ƒe ŋutete be wòawɔ nu nyuie ɖe lãmetsi si nye insulin si kpena ɖe sukli ŋu wògena ɖe míaƒe lãmenugbagbeviwo me la ŋu. Buckwheat kpena ɖe ame ŋu be ɖoɖo sia nyona ɖe edzi. Ne suklidɔ le ŋuwò la, ele vevie be nàƒo nu kple wò ɖɔkta tso buckwheat tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ŋu.

Ekpɔa ame ta tso dzidɔ me

Numekukuwo ɖee fia be ʋumemi, triglycerides, kple sukli si le ʋu me dzi ɖena kpɔtɔna le amesiwo ɖua buckwheat edziedzi . To kpekpeɖeŋu nana be woaɖu dzidɔ ƒe afɔku siawo dzi la, nuɖuɖu si me buckwheat sɔ gbɔ ɖo ate ŋu aɖe dzitodzito me dɔléle , siwo dome dzidɔ kple ʋusɔgbɔdɔ hã le, ƒe afɔkua dzi akpɔtɔ.

Aleke nunyiame si le buckwheat ŋu le?

Nusiwo tsia dzoxɔxɔ nu geɖe le buckwheat me. Esiawo le vevie ŋutɔ le avuwɔwɔ kple oxidative stress le ŋutilã me. Kpuie ko la, oxidative stress nye nusi gblẽa nu le lãmenugbagbevi siwo le míaƒe ŋutilã me ŋu, si hea dɔléle vovovowo vɛ eye wònana ame tsina kabakaba. Antioxidants xea mɔ na nusiwo gblẽ le ame ŋu sia. Woxɔe se be woate ŋu akpe ɖe ame ŋu hã be woaɖe kansa ƒomevi aɖewo ƒe afɔkua dzi akpɔtɔ.

Tsɔ kpe ɖe eŋu la, buckwheat nye tomenu xɔasiwo abe:

• Gadzẽ
• Manganese si woyɔna be manganese
• Magnesium si woyɔna be magnesium
• Phosphorus si woyɔna be phosphorus

Nusiwo ŋu wòle be woabu

Buckwheat wɔ ate ŋu anye esi me nuɖuɖumeŋusẽ sɔ gbɔ ɖo ŋutɔ. Azɔ hã, zi geɖe la, sukli geɖe nɔa nuɖuɖu siwo woƒlena le fiase me siwo wotsɔa buckwheat wɔ (e.g., bisiklet, abolo) me . Eyata be nàkpɔ viɖe geɖe tso eme la, anyo wu be nàzã buckwheat groats alo wɔ atsɔ aɖa nuɖuɖu le aƒeme.

Aleke nèdzraa esia ɖo hena nuɖuɖu?

Buckwheat le fiase gãwo kple lãmesẽmenuɖuɖudzraƒewo fifia le míaƒe dukɔa me. Ɣeaɖewoɣi la, woate ŋu akpɔe le agbɔsɔsɔ gã me hã, ke menye ɖe agba me o. Ame geɖe lɔ̃a eƒle abe wɔ ene, elabena woate ŋu azãe ɖe nusiwo le abe abolowɔ kple atta wɔ ene teƒe.

Ne gluten ƒe kuxi aɖeke mele ŋuwò o la, dze agbagba nàzã buckwheat-wɔ atsɔ aɖo wɔ si ade afã teƒe le nuɖuɖu si nèle wɔwɔm me. Nuɖuɖu aɖewo ate ŋu aƒo vie ne èzã buckwheat-wɔ katã.

Woate ŋu aɖu buckwheat hã abe groats ene. Wozãa nuku siawo siwo woɖe tso lãgbalẽ me tsɔ wɔa mɔli, granola, kple ŋdi nuɖuɖu bubuwo.

Eɖanye wɔ alo nukuwo o, buckwheat nye nu vivi aɖe si me nunyiame le si wotsɔ kpena ɖe wò nuɖuɖu ŋu. Mɔ bɔbɔe aɖewo siwo dzi nàto azã buckwheat lae nye esi:

• Te buckwheat wɔ zazã ɖe wɔ si wozãna edziedzi teƒe na wò ŋdi pancakes . Ana fibre kple nunyiame geɖe wu akpe ɖe eŋu.
• Ne èle roti, pitta, alo indiappu , wɔm la, tsɔ buckwheat wɔ aɖewo tsaka kple wɔ si wozãna edziedzi.
• Tsɔ buckwheat groats wɔ mɔli . Àte ŋu atsɔ akɔɖumi, atikutsetsewo, kple nukuwo akpe ɖe eŋu be wòavivi wu.
• Wɔ ŋdi me pudding vivi aɖe to buckwheat groats, Helatɔwo ƒe yogurt, chia nukuwo, kple atikutsetsewo tsɔtsɔ tsaka me.
• Àte ŋu aɖa buckwheat nuku aɖewo hã, atsɔ dze kple atadi akpe ɖe eŋu, atsaka wo kple amagbewo, eye nàɖu wo abe salad ene .
• Na granola tsakatsaka si woɖa le aƒemeTsɔ buckwheat nukuwo kpe ɖe oats ŋu.
• Àte ŋu azã buckwheat wɔ hã atsɔ awɔ soba noodles le aƒeme.