Shin kun san game da babban abincin da ake kira Buckwheat?

Kana neman hatsi mara alkama, wanda har yanzu yana da dukkan kyawawan hatsi? To, kana cikin sa'a. Domin a yau za mu yi magana game da irin wannan abinci mai kyau. Ana kiransa "buckwheat." Ba wai kawai yana da kyau a maye gurbin garin alkama ba, har ma yana da ɗanɗano mai daɗi da ɗanɗano. Don haka za ka iya amfani da shi don yin nau'ikan abinci iri-iri.

Menene ainihin buckwheat?

Duk da cewa ba a san shi sosai a ƙasarmu ba, buckwheat hatsi ne da ya shahara a duk faɗin duniya. Wannan amfanin gona, wanda aka fara nomawa a Asiya shekaru dubbai da suka gabata, ya bazu cikin sauri zuwa Gabas ta Tsakiya da Turai. Har ma a yau, ana amfani da shi azaman babban sinadari a cikin abinci da yawa, tun daga taliya zuwa pancakes.

Ɗaya daga cikin abubuwan da ke da ban mamaki na buckwheat shine yana ɗaukar ɗan lokaci kaɗan kafin ya girma. Ana iya girbe shi cikin ƙasa da makonni 12, wanda hakan ya sa ya dace da ƙasashen da ke da yanayin sanyi.

Duk da girmansu iri ɗaya ne da na alkama, ƙwayoyin buckwheat suna da siffar uku. Dole ne a cire ɓawon kafin a ci. Ana iya cin su gasasshe ko ba a gasa su ba, ko kuma a niƙa su zuwa gari. A taƙaice dai, buckwheat abinci ne mai gina jiki wanda ke da wadataccen zare da sinadarai masu amfani.

Mene ne fa'idodin buckwheat ga lafiya masu ban mamaki?

Buckwheat yana da wadataccen nau'ikan flavonoids guda biyu waɗanda ke da amfani ga jikinmu. Su ne rutin da quercetin. Rutin yana ƙarfafa jijiyoyin jininmu, kuma quercetin yana taimakawa rage kumburi a jiki. Bugu da ƙari, yana da wasu fa'idodi da yawa na kiwon lafiya.

Kyakkyawan mafita ga waɗanda ke da rashin lafiyar gluten

Sunan "buckwheat" na iya tsoratar da waɗanda ke da rashin lafiyar gluten. Amma kamar yadda muka faɗa a baya, ba alkama ba ce. Hatsi ne. Wannan ya sa ya zama abinci mai matuƙar muhimmanci da aminci ga waɗanda ke da matsalar gluten, musamman waɗanda ke da cutar celiac. Haka kuma yana da kyau ga duk wanda ke bin abincin da ba shi da gluten. Buckwheat ya fi yawan fiber, bitamin, da ma'adanai fiye da sauran fulawa, kamar garin shinkafa, wanda galibi ana amfani da shi don yin samfuran da ba su da gluten.

Yana sauƙaƙa narkewar abinci

Buckwheat abinci ne mai wadataccen zare. Fiber yana da mahimmanci ga aikin hanjinmu. Saboda haka, buckwheat yana taimakawa rage haɗarin matsaloli kamar maƙarƙashiya da kuma kula da tsarin narkewar abinci mai kyau.

Yana sarrafa matakan sukari a jini

Buckwheat na iya taka muhimmiyar rawa wajen daidaita matakan sukari a jini. Wannan abincin yana da wadataccen sinadirai kamar furotin, zare, da flavonoids. Bincike ya nuna cewa waɗannan sinadirai a cikin buckwheat na iya taimaka wa marasa lafiya da ke fama da ciwon sukari na nau'in 2 su sarrafa yanayinsu ta hanyar rage juriya ga insulin .

A taƙaice dai, juriyar insulin ita ce rashin iyawar jikinmu wajen mayar da martani yadda ya kamata ga sinadarin insulin, wanda ke taimakawa suga shiga ƙwayoyin halittarmu. Buckwheat yana taimakawa wajen inganta wannan tsari. Idan kana da ciwon suga, yana da muhimmanci ka yi magana da likitanka game da ƙara buckwheat a cikin abincinka.

Yana kare kansa daga cututtukan zuciya

Bincike ya nuna cewa mutanen da ke cin buckwheat akai-akai suna da ƙarancin cholesterol a cikin jini, triglycerides, da sukari a cikin jini . Ta hanyar taimakawa wajen sarrafa waɗannan abubuwan da ke haifar da cututtukan zuciya, cin abinci mai wadataccen buckwheat na iya rage haɗarin cututtukan zuciya , gami da bugun zuciya da bugun jini.

Yaya darajar sinadirai na buckwheat ke da shi?

Buckwheat yana ɗauke da adadin antioxidants. Waɗannan suna da matuƙar muhimmanci wajen yaƙi da damuwa ta oxidative a cikin jiki. A taƙaice dai, damuwa ta oxidative tsari ne da ke lalata ƙwayoyin jikinmu, wanda ke haifar da cututtuka daban-daban da kuma hanzarta tsufa. Antioxidants suna hana wannan lalacewa. Ana kyautata zaton suna iya taimakawa wajen rage haɗarin wasu nau'ikan ciwon daji.

Bugu da ƙari, buckwheat kyakkyawan tushen ma'adanai ne masu mahimmanci kamar:

• Tagulla
• Manganese
• Magnesium
• Phosphorus

Abubuwan da za a yi la'akari da su

Garin buckwheat na iya zama mai yawan kalori. Haka kuma, abincin da ake saye a shago da aka yi da garin buckwheat (misali, biskit, kek) galibi yana ɗauke da ƙarin sukari mai yawa . Saboda haka, don cin gajiyar sa, ya fi kyau a shirya abinci a gida ta amfani da buckwheat groats ko fulawa.

Ta yaya kuke shirya wannan don cin abinci?

A yanzu haka ana samun Buckwheat a manyan kantuna da shagunan abinci na kiwon lafiya a ƙasarmu. Wani lokaci kuma ana samunsa da yawa, ba a cikin kunshin ba. Mutane da yawa sun fi son siyansa a matsayin fulawa, domin ana iya amfani da shi maimakon abubuwa kamar fulawar burodi da fulawar atta.

Idan ba ka da matsalar gluten, gwada amfani da garin buckwheat a madadin kusan rabin garin da kake yi. Wasu abincin na iya zama ɗan kauri idan ka yi amfani da duk garin buckwheat.

Ana iya cin buckwheat a matsayin groats. Ana amfani da waɗannan hatsin da aka hulle don yin porridge, granola, da sauran abincin karin kumallo.

Ko dai a matsayin gari ko a matsayin hatsi, buckwheat ƙari ne mai daɗi da gina jiki ga abincinku. Ga wasu hanyoyi masu sauƙi da za ku iya amfani da buckwheat:

• Gwada amfani da garin buckwheat maimakon garin yau da kullun don fankekan safe. Zai ƙara yawan zare da abinci mai gina jiki.
• Lokacin yin roti, pitta, ko indiappu , a haɗa garin buckwheat da garin yau da kullun.
• Yi porridge daga buckwheat groats. Za ka iya ƙara madarar kwakwa, 'ya'yan itatuwa, da goro don ya zama mai daɗi.
• Yi pudding mai daɗi na karin kumallo ta hanyar haɗa buckwheat groats, yogurt na Girka, tsaba na chia, da 'ya'yan itace.
• Haka kuma za ku iya tafasa wasu 'ya'yan buckwheat, ku ƙara gishiri da barkono, ku haɗa su da kayan lambu, ku ci su kamar salati .
• Don haɗin granola na gidaƘara tsaban buckwheat tare da hatsi.
• Hakanan zaka iya yin taliyar soba a gida ta amfani da garin buckwheat.