Na o batla lijo-thollo tse se nang gluten, tse ntseng li e-na le molemo oohle oa lijo-thollo tse feletseng? Joale u lehlohonolo. Hobane kajeno re tlo bua ka e 'ngoe ea lijo tse joalo tse monate. E bitsoa "buckwheat." Hase feela hore ke sebaka se setle sa phofo ea koro, empa e boetse e na le tatso e monate, e nang le linate hanyane. Kahoo u ka e sebelisa ho etsa lijana tse fapaneng.
Hantle-ntle buckwheat ke eng?
Leha e sa tsejwe haholo naheng ya rona, buckwheat ke dijo-thollo tse tsebahalang haholo lefatsheng ka bophara. Sejalo sena, se qadileng ho lengwa Asia dilemong tse dikete tse fetileng, se ile sa namela ka potlako ho ya Middle East le Europe. Esita le kajeno, se sebediswa e le motswako o ka sehloohong dijong tse ngata, ho tloha ho di-noodle ho ya ho di-pancake.
E 'ngoe ea litšobotsi tse ikhethang tsa buckwheat ke hore e nka nako e khutšoanyane ho hola. E ka kotuloa ka libeke tse 12 feela, e leng se etsang hore e be e loketseng haholo linaha tse nang le maemo a leholimo a batang.
Leha li tšoana ka boholo le koro ea koro, lithollo tsa buckwheat li na le sebopeho sa khutlotharo. Lekhapetla le lokela ho tlosoa pele le jeoa. Li ka jeoa li halikiloe kapa li sa besoa, kapa tsa siloa hore e be phofo. Ha re bua ka bonolo, buckwheat ke lijo tse nang le phepo e ngata tse nang le faeba le limatlafatsi tsa bohlokoa.
Ntho ea bohlokoa ke hore, leha lebitso "Buckwheat" le na le lentsoe "koro" ho lona, ha e le hantle ha se mofuta oa koro kapa thollo . Ha e le hantle ke mofuta oa peo! Kahoo leha e shebahala joaloka thollo, ka tlhaho ke ea lelapa le leng la limela.
Melemo e makatsang ea bophelo bo botle ea buckwheat ke efe?
Buckwheat e ruile ka mefuta e 'meli ea li-flavonoid tse molemo 'meleng oa rona. Ke rutin le quercetin. Rutin e matlafatsa methapo ea mali ea rona, 'me quercetin e thusa ho fokotsa ho ruruha 'meleng. Ho feta moo, e na le melemo e meng e mengata ea bophelo bo botle.
Tharollo e ntle bakeng sa ba nang le allergy ea gluten
Lebitso "buckwheat" le ka tšosa batho ba nang le allergy ea gluten. Empa joalo ka ha re boletse pele, ha se koro. Ke lijo-thollo. Seo se etsa hore e be lijo tsa bohlokoa haholo le tse sireletsehileng bakeng sa ba nang le kutloelo-bohloko ea gluten, haholo-holo ba nang le lefu la celiac. Hape le molemo ho mang kapa mang ea latelang lijo tse se nang gluten. Buckwheat e na le faeba e ngata, livithamine le liminerale ho feta phofo e 'ngoe, joalo ka phofo ea raese, e atisang ho sebelisoa ho etsa lihlahisoa tse se nang gluten.
E nolofalletsa tšilo ea lijo
Buckwheat ke lijo tse nang le faeba e ngata. Faeba e bohlokoa bakeng sa ts'ebetso ea mala a rona. Ka hona, buckwheat e thusa ho fokotsa kotsi ea mathata a kang ho patoa le ho boloka sistimi ea tšilo ea lijo e phetse hantle.
E laola maemo a tsoekere maling
Buckwheat e ka bapala karolo e kholo ho laoleng maemo a tsoekere maling. Lijo tsena li na le limatlafatsi tse ngata joalo ka protheine, faeba le li-flavonoid. Lipatlisiso li bontšitse hore limatlafatsi tsena tse ka har'a buckwheat li ka thusa bakuli ba nang le lefu la tsoekere la mofuta oa 2 ho laola boemo ba bona ka ho fokotsa ho hanyetsa insulin .
Ka bokhutšoanyane, ho hanyetsa insulin ke ho hloleha ha 'mele ea rona ho arabela hantle ho hormone ea insulin, e thusang tsoekere ho kena liseleng tsa rona. Buckwheat e thusa ho ntlafatsa ts'ebetso ena. Haeba u na le lefu la tsoekere, ho bohlokoa ho bua le ngaka ea hau mabapi le ho eketsa buckwheat lijong tsa hau.
E sireletsa khahlanong le lefu la pelo
Lithuto li bontša hore batho ba jang buckwheat khafetsa ba na le k'holeseterole e tlase maling, triglycerides le maemo a tsoekere maling . Ka ho thusa ho laola mabaka ana a kotsi a lefu la pelo, lijo tse nang le buckwheat tse ngata li ka fokotsa kotsi ea lefu la pelo , ho kenyeletsoa le litlhaselo tsa pelo le stroke.
Boleng ba phepo ea buckwheat bo joang?
Buckwheat e na le li-antioxidants tse 'maloa. Tsena li bohlokoa haholo ho loantšeng khatello ea oxidative 'meleng. Ka mantsoe a bonolo, khatello ea oxidative ke ts'ebetso e senyang lisele 'meleng oa rona, e leng se lebisang mafung a fapaneng le ho tsofala kapele. Li-antioxidants li thibela tšenyo ena. Ho lumeloa hore li ka boela tsa thusa ho fokotsa kotsi ea mefuta e itseng ea mofetše.
Ho phaella moo, buckwheat ke mohloli o motle oa liminerale tsa bohlokoa tse kang:
- Koporo
- Manganese
- Magnesiamo
- Fosforase
| Phepo e nepahetseng ka kopi e le 'ngoe ea li-groats tse phehiloeng tsa buckwheat | |
|---|---|
| Mofuta oa fepa | Boholo |
| Likhalori | 201 |
| Protheine | ligrama tse 6 |
| Mafura | ligrama tse 7 |
| Lik'habohaedreite | ligrama tse 32 |
| Faeba | ligrama tse 4 |
| Tsoekere | ligrama tse 2 |
Lintho tseo u lokelang ho li nahana
Phofo ea buckwheat e ka ba le lik'hilojule tse ngata haholo. Hape, lijo tse rekoang lebenkeleng tse entsoeng ka phofo ea buckwheat (mohlala, libiskiti, likuku) hangata li na le tsoekere e ngata e ekelitsoeng . Ka hona, ho fumana molemo o moholo ho eona, ho molemo ho lokisa lijo lapeng u sebelisa li-groats kapa phofo ea buckwheat.
U lokisa see joang bakeng sa ho jeoa?
Hona joale koro ea koro e fumaneha mabenkeleng a maholo le mabenkeleng a lijo tse phetseng hantle naheng ea rona. Ka linako tse ling e fumaneha ka bongata, ha e pakoe. Batho ba bangata ba khetha ho e reka e le phofo, hobane e ka sebelisoa ho e-na le lintho tse kang phofo ea bohobe le phofo ea atta.
Haeba o se na bothata ba gluten, leka ho sebelisa phofo ea buckwheat ho nka sebaka sa hoo e ka bang halofo ea phofo sejaneng seo o se etsang. Lijana tse ling li ka ba teteaneng hanyane haeba o sebelisa phofo eohle ea buckwheat.
Koro ea koro e ka jeoa hape e le li-groats. Lithollo tsena tse kobehileng li sebelisetsoa ho etsa motoho, granola le lijo tse ling tsa hoseng.
Ebang ke phofo kapa lijo-thollo, buckwheat ke tlatsetso e monate le e nang le phepo lijong tsa hau. Mona ke litsela tse bonolo tseo u ka sebelisang buckwheat ka tsona:
- Leka ho sebelisa phofo ea buckwheat ho e-na le phofo e tloaelehileng bakeng sa lipanekuku tsa hau tsa hoseng. E tla eketsa faeba le phepo e nepahetseng.
- Ha o etsa roti, pitta, kapa indiappu , kopanya phofo e itseng ea buckwheat le phofo e tloaelehileng.
- Etsa motoho ka li-groats tsa buckwheat. U ka eketsa lebese la kokonate, litholoana le linate ho etsa hore li be monate haholoanyane.
- Etsa pudding e monate ea lijo tsa hoseng ka ho kopanya li-groats tsa buckwheat, yogurt ea Segerike, peo ea chia le litholoana.
- Hape o ka pheha peo ea buckwheat, oa eketsa letsoai le pepere, oa li kopanya le meroho, 'me oa li ja joaloka salate .
- Bakeng sa motsoako oa granola o entsoeng haeKenya peo ea buckwheat hammoho le li-oats.
- Hape o ka etsa li-noodle tsa soba lapeng o sebelisa phofo ea buckwheat.
Molaetsa oo u ka o isang hae
- Koro ea koro ha se mofuta oa koro, ke lijo-thollo tse se nang gluten .
- Sena se molemo haholo bakeng sa taolo ea tsoekere maling, bophelo bo botle ba pelo le tšilo ea lijo .
- E ruile ka faeba, diminerale tsa bohlokoa le li-antioxidants.
- Kaha lihlahisoa tsa buckwheat tse rekoang lebenkeleng li ka ba le tsoekere e ngata, ho molemo ho li lokisetsa lapeng .
- Haeba o na le lefu la tsoekere, lefu la pelo, kapa boemo bo bong ba bongaka, kamehla buisana le ngaka ea hau pele u etsa liphetoho tse kholo lijong tsa hau.
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