Yu de luk fɔ wan ol gren we nɔ gɛt gluten ɛn we stil gɛt ɔl di gud tin dɛn we wan ol gren gɛt? Den yu de in lak. Bikɔs tide wi go tɔk bɔt wan pan dɛn kayn supamakit dɛn de. Dɛn kɔl am "buckwheat." Nɔto jɔs i fayn fɔ tek ples fɔ wit flawa, bɔt i gɛt fayn fayn flawa we gɛt smɔl nat. So yu kin yuz am fɔ mek difrɛn difrɛn it dɛn.
Wetin rili na bɔku wit?
Pan ɔl we pipul dɛn nɔ no bɔku tin na wi kɔntri, bɔku bɔku it na tin we pipul dɛn lɛk ɔlsay na di wɔl. Dis tin we dɛn bin bigin fɔ plant na Eshia bɔku bɔku ia bifo dis tɛm, bin skata kwik kwik wan na di Midul Is ɛn Yurop. Ivin tide, dɛn kin yuz am as men tin fɔ mek bɔku it dɛn, frɔm nuts to pankɛk.
Wan pan di spɛshal tin dɛn we bɔkwɛt gɛt na dat i kin tek shɔt tɛm fɔ gro. Dɛn kin avɛst am insay lɛk 12 wiks, we kin mek i rili fayn fɔ kɔntri dɛn we gɛt kol klaymat.
Pan ɔl we dɛn saiz fiba wit kernel, bɔkwit kernel dɛn shep triangul. Yu fɔ pul di husk bifo yu it. Dɛn kin it dɛn we dɛn ros ɔ we dɛn nɔ ros, ɔ grind dɛn fɔ mek flawa. Fɔ tɔk am simpul wan, bɔku wit na it we gɛt bɔku tin fɔ it ɛn we gɛt bɔku fayv ɛn valyu tin dɛn.
Di impɔtant tin na dat, pan ɔl we di nem "Buckwheat" gɛt di wɔd "wheat" insay, i nɔto rili wan kayn wit ɔ gren . Fɔ tru, na wan kayn sid! So pan ɔl we i tan lɛk grens, bayolojikal wan i kɔmɔt na difrɛn plant famili.
Wetin na di wɔndaful wɛlbɔdi bɛnifit dɛn we bɔkwɛt gɛt?
Buckwheat gɛt tu kayn flavonoids we de bɛnifit wi bɔdi. Dɛn na rutin ɛn quercetin. Rutin de mek wi blɔd vesel dɛn strɔng, ɛn quercetin de ɛp fɔ ridyus di inflamɛns na di bɔdi. Apat frɔm dat, i gɛt bɔku ɔda bɛnifit dɛn fɔ wɛlbɔdi biznɛs.
Wan fayn sɔlv fɔ di wan dɛn we gɛt alɛji fɔ gluten
Di nem "buckwheat" kin mek di wan dɛn we gɛt gluten alɛji fred. Bot as wi don tok bifo, no bi wit. Na wan gren. Dat de mek am rili valyu ɛn sef it fɔ di wan dɛn we gɛt gluten sɛnsitiviti, mɔ di wan dɛn we gɛt celiac sik. I fayn bak fɔ ɛnibɔdi we de fala it we nɔ gɛt gluten. Bɔkwit gɛt bɔku fayv, vaytamɛn, ɛn minral pas ɔda flawa dɛn lɛk rays flawa, we dɛn kin yuz bɔku tɛm fɔ mek tin dɛn we nɔ gɛt gluten.
I de mek i izi fɔ digest
Bɔkwit na it we gɛt bɔku fayv. Fayba impɔtant fɔ mek wi insay dɛn wok fayn. So, bɔku wit de ɛp fɔ ridyus di risk fɔ prɔblɛm lɛk kɔnstipɛshɔn ɛn fɔ mek yu gɛt wɛlbɔdi dijestiv sistɛm.
I de kɔntrol di blɔd shuga lɛvɛl
Bɔkwɛt kin ple big pat fɔ kɔntrol di blɔd shuga lɛvɛl. Dis it gɛt bɔku tin dɛn lɛk prɔtin, fayv, ɛn flavonoid. Risach dɔn sho se dɛn tin ya we de insay bɔku wit kin ɛp di wan dɛn we gɛt tayp 2 dayabitis fɔ kɔntrol dɛn kɔndishɔn bay we dɛn de ridyus di insulin rɛsistɛns .
Fɔ tɔk am simpul wan, insulin rɛsistɛns na we wi bɔdi nɔ ebul fɔ ansa di ɔmon insulin fayn fayn wan, we de ɛp shuga fɔ go insay wi sɛl dɛn. Buckwheat de ɛp fɔ mek dis prɔses bɛtɛ. If yu gɛt dayabitis, i impɔtant fɔ tɔk to yu dɔktɔ bɔt aw fɔ ad bɔku wit to yu it.
I de protɛkt yu frɔm at sik
Stɔdi dɛn dɔn sho se pipul dɛn we de it bɔkwɛt ɔltɛm kin gɛt bɔku bɔku kɔlɔstrel, triglisɛrɛyd, ɛn shuga na dɛn blɔd . We dɛn ɛp fɔ kɔntrol dɛn tin ya we kin mek pɔsin gɛt at sik, it we gɛt bɔku bɔku bɔkwit kin mek i nɔ gɛt bɔku sik dɛn we de ambɔg di at ɛn di blɔd , lɛk at atak ɛn strok.
Aw di nyutrishɔn valyu we bɔku wit gɛt?
Bɔkwɛt gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt sik. dis dεm rili imכtant fכ fכ t כksidεtiv strεs na di bכdi. Fɔ tɔk am simpul wan, ɔksidativ strɛs na wan tin we de pwɛl di sɛl dɛn na wi bɔdi, we kin mek wi gɛt difrɛn sik dɛn ɛn we kin mek wi ol kwik kwik wan. Antiɔksidant dɛn de mek dis damej nɔ apin. Dɛn biliv se dɛn kin ɛp bak fɔ ridyus di risk fɔ gɛt sɔm kayn kansa.
Apat frɔm dat, bɔku wit na gud say fɔ gɛt valyu tin dɛn lɛk:
- Kɔpa
- Manganese we dɛn kɔl
- Magnɛsiɔm we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
| Nutrishɔn insay 1 kɔp bɔkwit groat we dɛn dɔn kuk | |
|---|---|
| Di kayn fid we dɛn kin gi | Sayz |
| Kalori dɛn we yu kin gɛt | 201. Di wan dɛn we de wok |
| Protɛin we de mek pɔsin gɛt | 6 gram |
| Bɔmp | 7 gram |
| Kabohaydrɛt dɛn | 32 gram |
| Fayba we dɛn kɔl | 4 gram |
| Suga | 2 gram na yu |
Tin dɛn we wi fɔ tink bɔt
Bɔkwɛt flawa kin gɛt bɔku kalori. Dɔn bak, bɔku tɛm, di it dɛn we dɛn kin bay na stɔ we dɛn mek wit bɔku wit flawa (ɛgz., biskit, kek) kin gɛt bɔku shuga we dɛn ad . So, fɔ mek yu gɛt di bɛst pan am, i go fayn fɔ mek yu pripia it na os bay we yu de yuz bɔku wit groat ɔ flawa.
Aw yu kin pripia dis fɔ it?
Naw, yu kin gɛt bɔkwɛt na supamakit ɛn wɛlbɔdi it stɔ dɛm na wi kɔntri. Sɔntɛnde, dɛn kin gɛt am bak bɔku bɔku wan, nɔto fɔ pak am. Bɔku pipul dɛn kin lɛk fɔ bay am as flawa, bikɔs dɛn kin yuz am insted ɔf tin dɛn lɛk bred flawa ɛn atta flawa.
If yu nɔ gɛt prɔblɛm wit gluten, tray fɔ yuz bɔku wit flawa fɔ tek lɛk af pan di flawa we de na dish we yu de mek. Sɔm it dɛn kin tik smɔl if yu yuz ɔl di bɔku bɔku flawa.
Yu kin it bɔku wit bak as groat. Dɛn kin yuz dɛn grens dɛn ya we dɛn dɔn kɔt kɔt fɔ mek pɔrit, granola, ɛn ɔda tin dɛn fɔ it na mɔnin.
Ilɛksɛf na flawa ɔ as grens, bɔku wit na tin we fayn ɛn we gɛt fayn fayn tin dɛn fɔ ad to yu it. Na sɔm izi we dɛn fɔ yuz bɔkwɛt:
- Tray fɔ yuz bɔku wit flawa instead fɔ yuz flawa we yu kin yuz ɔltɛm fɔ yu mɔnin pankɛk . I go ad mɔ fayv ɛn it.
- We yu de mek roti, pitta, ɔ indiappu , miks sɔm bɔkit flawa wit flawa we yu kin yuz ɔltɛm.
- Mek porridge frɔm bɔkwit groats. Yu kin ad kokonat milk, frut, ɛn nɛt fɔ mek i swit mɔ.
- Mek wan fayn brɛkfas pudin bay we yu miks bɔku wit groat, Grik yogɔt, chia sid, ɛn frut.
- Yu kin bɔyl sɔm bɔkit sid dɛn bak, ad sɔl ɛn pepa, miks am wit vɛjitebul, ɛn it am lɛk salad .
- Fɔ granola miks we dɛn mek na osAd bɔku wit sid wit di ɔts.
- Yu kin mek soba nuts bak na os yuz bɔku wit flawa.
Mɛsej we dɛn kin kɛr go na os
- Buckwheat nɔto wan kayn wit, na gren we nɔ gɛt gluten .
- Dis kin rili bɛnifit fɔ kɔntrol di blɔd shuga, at wɛlbɔdi, ɛn fɔ digest .
- I gɛt bɔku fayv, valyu minral, ɛn antiɔksidant.
- Bikɔs bɔku bɔku tin dɛn we dɛn kin bay na stɔ kin gɛt bɔku shuga, i go fayn fɔ mek yu mek dɛn na os .
- If yu gɛt dayabitis, at sik, ɔ ɔda sik, go to yu dɔktɔ ɔltɛm bifo yu mek big chenj dɛn na yu it.
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