Ese uzi ibiryo by'inyongera byitwa Buckwheat?

Urashaka ibinyampeke bitagira gluten, bigifite ibyiza byose nk'ibinyampeke byuzuye? Noneho uri mu mahirwe. Kuko uyu munsi tugiye kuvuga kuri kimwe mu biryo byiza nk'ibyo. Byitwa "buckwheat." Ntabwo ari byiza gusimbura ifu y'ingano gusa, ahubwo bifite uburyohe bwiza kandi butoshye. Bityo ushobora kubikoresha mu guteka amafunguro atandukanye.

Mu by'ukuri se, buckwheat ni iki?

Nubwo bitazwi cyane mu gihugu cyacu, buckwheat ni ibinyampeke bikunzwe cyane ku isi yose. Iki gihingwa, cyatangiye guhingwa muri Aziya mu myaka ibihumbi ishize, cyahise gikwirakwira mu Burasirazuba bwo Hagati no mu Burayi. Ndetse na n'ubu, gikoreshwa nk'ikintu cy'ingenzi mu biryo byinshi, kuva kuri noodles kugeza kuri pancakes.

Kimwe mu bintu bidasanzwe bya buckwheat ni uko bifata igihe gito kugira ngo ikure. Ishobora gusarurwa mu byumweru 12 gusa, bigatuma ikwiriye cyane ibihugu bifite ikirere gikonje.

Nubwo ingano isa n'iy'ingano, imbuto z'ingano zifite ishusho ya mpandeshatu. Igishishwa kigomba gukurwaho mbere yo kurya. Gishobora kuribwa kikaranze cyangwa kidakaranze, cyangwa kigasenywa kikavamo ifu. Muri make, imbuto z'ingano ni ifunguro rifite intungamubiri nyinshi kandi rikungahaye kuri fibre n'intungamubiri z'agaciro.

Ni izihe nyungu zitangaje z'uburoso ku buzima?

Ingano y'ibishyimbo ikungahaye ku bwoko bubiri bwa flavonoids bifitiye akamaro umubiri wacu. Ni rutin na quercetin. Rutin ikomeza imiyoboro y'amaraso, naho quercetin ifasha kugabanya ububyimbirwe mu mubiri. Byongeye kandi, ifite izindi nyungu nyinshi ku buzima.

Igisubizo cyiza ku bafite allergie ya gluten

Izina "buckwheat" rishobora gutera ubwoba abantu bafite allergie ya gluten. Ariko nk'uko twabivuze mbere, si ingano. Ni ingano. Ibyo bituma iba ifunguro ry'agaciro kandi ritekanye ku bantu bafite allergie ya gluten, cyane cyane abafite indwara ya celiac. Ni ryiza kandi ku muntu wese ukurikiza indyo idafite gluten. Buckwheat ikungahaye cyane kuri fibre, vitamine, n'imyunyungugu kurusha izindi fu, nk'ifu y'umuceri, ikunze gukoreshwa mu gukora ibintu bidafite gluten.

Biroroshya igogora

Buckwheat ni ibiryo bikungahaye kuri fibre. Fibre ni ingenzi mu mikorere y'amara yacu. Kubwibyo, buckwheat ifasha kugabanya ibyago byo kurwara ibibazo nko kutagira impatwe no kubungabunga uburyo bwo kugogora bumeze neza.

Igenzura urugero rw'isukari mu maraso

Ingano y'ibirayi ishobora kugira uruhare runini mu kugenzura urugero rw'isukari mu maraso. Iki kiribwa gikungahaye ku ntungamubiri nka poroteyine, fibre na flavonoids. Ubushakashatsi bwagaragaje ko izi ntungamubiri ziri muri buckwheat zishobora gufasha abarwayi ba diyabete yo mu bwoko bwa 2 guhangana n'ikibazo cyabo binyuze mu kugabanya ubudahangarwa bwa insuline .

Muri make, kudakora insuline ni ukudashobora kw'imibiri yacu kwakira neza imisemburo ya insuline, ifasha isukari kwinjira mu turemangingo twacu. Ingano y'ibishyimbo ifasha kunoza iyi gahunda. Niba urwaye diyabete, ni ngombwa kuvugana na muganga wawe ku bijyanye no kongeramo ifu y'ibishyimbo mu mirire yawe.

Irinda indwara z'umutima

Ubushakashatsi bwerekana ko abantu barya buckwheat buri gihe baba bafite cholesterol nke mu maraso, triglycerides, n'isukari mu maraso . Mu gufasha mu kugenzura ibi bintu bishobora gutera indwara z'umutima, indyo ikungahaye kuri buckwheat ishobora kugabanya ibyago byo kurwara indwara z'umutima , harimo indwara z'umutima n'imitsi yo mu bwonko.

Agaciro k'intungamubiri k'ibirayi by'ingano y ...

Ingano y'ibirayi irimo antioxydants nyinshi. Izi ni ingenzi cyane mu kurwanya stress ya oxidative mu mubiri. Muri make, stress ya oxidative ni inzira yangiza uturemangingo mu mubiri wacu, bigatera indwara zitandukanye no gusaza vuba. Antioxydants zirinda iyi mvune. Bikekwa ko zishobora no gufasha kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.

Byongeye kandi, buckwheat ni isoko nziza y'imyunyu ngugu y'agaciro nka:

• Umuringa
• Manganese
• Manyeziyumu
• Fosifore

Ibintu byo kuzirikana

Ifu y'ingano ishobora kuba irimo karori nyinshi. Nanone, ibiryo bigurwa mu maduka bikozwe mu ifu y'ingano (urugero: biscuits, keke) akenshi biba bifite isukari nyinshi . Kubwibyo, kugira ngo ubyaze umusaruro mwiza, ni byiza gutegura amafunguro mu rugo ukoresheje ingano cyangwa ifu y'ingano.

Ubitegura ute kugira ngo ubirye?

Ubu buckwheat iraboneka mu maduka manini no mu maduka y'ibiribwa by'ubuzima mu gihugu cyacu. Hari igihe iboneka ku bwinshi, ntabwo ipfunyitse. Abantu benshi bakunda kuyigura nk'ifu, kuko ishobora gukoreshwa aho gukoreshwa nk'ifu y'umugati n'ifu ya atta.

Niba udafite ikibazo cya gluten, gerageza gukoresha ifu ya buckwheat nk'igisimbura kimwe cya kabiri cy'ifu iri mu isahani urimo gutegura. Hari amafunguro ashobora kuba menshi kurushaho niba ukoresheje ifu yose ya buckwheat.

Ingano y'ingano ishobora no kuribwa nk'ifu. Izi mpeke zikozwe mu macupa zikoreshwa mu gukora igikoma, granola, n'ibindi biribwa bya mu gitondo.

Byaba ari ifu cyangwa ibinyampeke, buckwheat ni inyongera iryoshye kandi ifite intungamubiri mu mirire yawe. Dore uburyo bworoshye bwo gukoresha buckwheat:

• Gerageza gukoresha ifu ya buckwheat aho gukoresha ifu isanzwe kuri pancakes zawe za mu gitondo. Bizongera fibre n'intungamubiri.
• Mu gihe uteka roti, pitta, cyangwa indiappu , vanga ifu y'ingano n'ifu isanzwe.
• Teka igikoma ukoresheje ingano za buckwheat. Ushobora kongeramo amata y'ibitoki, imbuto n'imbuto z'ubunyobwa kugira ngo birusheho kuryoha.
• Tegura pudding iryoshye ya mu gitondo uvanga ingano za buckwheat, yawurute y'Abagereki, imbuto za chia, n'imbuto.
• Ushobora kandi guteka imbuto z'ibirayi, ukongeramo umunyu n'urusenda, ukabivanga n'imboga, hanyuma ukarya nka salade .
• Ku mvange ya granola yakorewe mu rugoOngeraho imbuto za buckwheat hamwe n'ingano.
• Ushobora kandi guteka soba noodles mu rugo ukoresheje ifu y'uburoso.