Unoziva nezve superfood inonzi Buckwheat here?

Uri kutsvaga tsanga isina gluten, isina gluten, ichiri nezvakanaka zvetsanga yakazara here? Saka une rombo rakanaka. Nekuti nhasi tichataura nezveimwe yedzakadai superfood. Inonzi "buckwheat." Haisi chete chinhu chakanaka chinotsiva hupfu hwegorosi, asiwo ine kunaka kunonaka, uye kunonaka zvishoma. Saka unogona kuishandisa kugadzira ndiro dzakasiyana-siyana.

Chii chaizvo chinonzi buckwheat?

Kunyangwe zvisinganyanyo zivikanwa munyika medu, buckwheat igorosi rakakurumbira pasi rese. Chirimwa ichi, chakatanga kurimwa muAsia zviuru zvemakore zvapfuura, chakakurumidza kupararira kuMiddle East neEurope. Kunyangwe nanhasi, chinoshandiswa sechinhu chikuru mundiro dzakawanda, kubva kumanoodles kusvika kumapancake.

Chimwe chezvinhu zvinoshamisa zvebuckwheat ndechekuti inotora nguva pfupi kuti ikure. Inogona kukohwewa mumavhiki gumi nemaviri chete, zvichiita kuti ive yakakodzera nyika dzine mamiriro ekunze anotonhora.

Kunyangwe saizi yakafanana negorosi, hura dzebuckwheat dzine chimiro chetatu. Huku yacho inofanira kubviswa usati wadya. Inogona kudyiwa yakagochwa kana isina kugochwa, kana kukuyiwa kuita hupfu. Zvichitaurwa zviri nyore, buckwheat chikafu chinovaka muviri chine fiber yakawanda uye zvinovaka muviri zvinokosha.

Ndezvipi zvakanakira hutano hweBuckwheat?

Buckwheat yakapfuma mumhando mbiri dzeflavonoids dzinobatsira muviri wedu. Idzi rutin nequercetin. Rutin inosimbisa mitsipa yeropa, uye quercetin inobatsira kuderedza kuzvimba mumuviri. Pamusoro pezvo, ine zvimwe zvakawanda zvinobatsira pahutano.

Mhinduro yakanaka kune avo vane gluten allergies

Zita rekuti "buckwheat" rinogona kutyisa vanhu vane allergies yegluten. Asi sezvatakambotaura, harisi gorosi. Itsanga. Izvi zvinoita kuti ive chikafu chakakosha uye chakachengeteka kune avo vane gluten sensitivity, kunyanya avo vane chirwere checeliac. Yakanakirawo chero munhu anotevera kudya kusina gluten. Buckwheat ine fiber yakawanda, mavhitamini, uye maminerari kupfuura mamwe mafurawa, akadai sefurawa yemupunga, iyo inowanzoshandiswa kugadzira zvigadzirwa zvisina gluten.

Zvinoita kuti kugaya chikafu kuve nyore

Buckwheat chikafu chine fiber yakawanda. Fiber inokosha pakushanda zvakanaka kweura hwedu. Nokudaro, buckwheat inobatsira kuderedza njodzi yezvinetso zvakaita sekuvimbiwa uye kuchengetedza hurongwa hwekugaya hwakasimba.

Inodzora huwandu hweshuga muropa

Buckwheat inogona kuita basa guru mukudzora huwandu hweshuga muropa. Chikafu ichi chine zvinovaka muviri zvakaita seprotein, fiber, uye flavonoids. Tsvagiridzo yakaratidza kuti zvinovaka muviri izvi zviri mubuckwheat zvinogona kubatsira varwere vane chirwere cheshuga cherudzi rwechipiri kugadzirisa mamiriro avo nekuderedza insulin resistance .

Zvichitaurwa zviri nyore, kuramba insulin zvinoreva kusakwanisa kwemiviri yedu kupindura zvakanaka kuhormone inonzi insulin, iyo inobatsira shuga kupinda mumasero edu. Buckwheat inobatsira kuvandudza maitiro aya. Kana uine chirwere cheshuga, zvakakosha kutaura nachiremba wako nezvekuwedzera buckwheat mukudya kwako.

Inodzivirira kubva kuzvirwere zvemwoyo

Ongororo dzinoratidza kuti vanhu vanodya buckwheat nguva dzose vane cholesterol yakaderera muropa, triglycerides, uye shuga muropa . Nekubatsira kudzora zvinhu izvi zvinokonzera chirwere chemwoyo, kudya kwakapfuma mu buckwheat kunogona kuderedza njodzi yezvirwere zvemwoyo , kusanganisira kurwara nemwoyo uye sitiroko.

Kukosha kwekudya kweBuckwheat kwakadini?

Buckwheat ine ma antioxidants akawanda. Izvi zvakakosha zvikuru mukurwisa oxidative stress mumuviri. Zvichitaurwa zviri nyore, oxidative stress inzira inokuvadza masero mumuviri wedu, zvichikonzera zvirwere zvakasiyana-siyana uye kukurumidza kukwegura. Ma antioxidants anodzivirira kukuvara uku. Zvinotendwa kuti anogonawo kubatsira kuderedza njodzi yemamwe marudzi ekenza.

Pamusoro pezvo, buckwheat inzvimbo yakanaka yemaminerari anokosha akadai se:

• Mhangura
• Manganese
• Magnesium
• Fosforasi

Zvinhu zvekufunga nezvazvo

Hupfu hweBuckwheat hunogona kuva nemacalorie akawanda. Uyewo, chikafu chinotengwa muchitoro chakagadzirwa nehupfu hweBuckwheat (semuenzaniso, mabhisikiti, makeke) chinowanzova neshuga yakawanda . Saka, kuti uwane zvakawanda kubva mazviri, zvakanaka kugadzirira chikafu kumba uchishandisa buckwheat groats kana hupfu.

Unogadzirira sei izvi kuti zvidyiwe?

Buckwheat yava kuwanikwa muzvitoro zvikuru nezvitoro zvekudya zvine hutano munyika medu. Dzimwe nguva inowanikwawo yakawanda, kwete yakaputirwa. Vanhu vazhinji vanosarudza kuitenga sehupfu, nekuti inogona kushandiswa panzvimbo pezvinhu zvakaita sehupfu hwechingwa nehupfu hweatta.

Kana usina dambudziko regluten, edza kushandisa hupfu hwebuckwheat panzvimbo pehafu yehupfu huri mundiro yauri kubika. Dzimwe ndiro dzinogona kunge dzakakora zvishoma kana ukashandisa hupfu hwebuckwheat hwese.

Buckwheat inogonawo kudyiwa sechikafu. Zviyo izvi zvakakamurwa muzvikamu zvinoshandiswa kugadzira porridge, granola, nezvimwe zvekudya zvemangwanani.

Ingava furawa kana kuti sezviyo, buckwheat chinhu chinonaka uye chinovaka muviri chinowedzerwa pakudya kwako. Heano mamwe maitiro ari nyore ekushandisa buckwheat:

• Edza kushandisa hupfu hwebuckwheat pane hupfu hwenguva dzose pamapancake ako emangwanani. Izvi zvinowedzera fiber uye zvinovaka muviri.
• Paunenge uchibika roti, pitta, kana indiappu , sanganisa hupfu hwebuckwheat nehupfu hwakajairwa.
• Gadzira porridge kubva ku buckwheat groats. Unogona kuwedzera mukaka wekokonati, michero, nenzungu kuti zvinakidze.
• Gadzira pudding inonaka yekudya kwekuseni nekusanganisa buckwheat groats, Greek yogurt, mhodzi dzechia, nemichero.
• Unogonawo kufashaidza mbeu dzebuckwheat, kuwedzera munyu nemhiripiri, kusanganisa nemiriwo, uye kudya sesaradhi .
• Musanganiswa wegranola wakagadzirwa kumbaWedzera mbeu dzebuckwheat pamwe chete neoats.
• Unogonawo kugadzira manoodles esoba kumba uchishandisa hupfu hwebuckwheat.