Ngaba uyazi nge-superfood ebizwa ngokuba yiBuckwheat?

Ngaba ujonge ingqolowa epheleleyo engenagluten, esenayo yonke into entle efana nengqolowa epheleleyo? Emva koko unethamsanqa. Kuba namhlanje siza kuthetha ngenye yokutya okumnandi. Ibizwa ngokuba yi "buckwheat." Ayisiyonto ilungileyo endaweni yomgubo wengqolowa kuphela, ikwanayo nencasa emnandi, enamandongomane kancinci. Ngoko ungayisebenzisa ukwenza iintlobo ngeentlobo zezitya.

Yintoni kanye kanye i-buckwheat?

Nangona ingaziwa kakhulu kwilizwe lethu, i-buckwheat yinkozo edumileyo kwihlabathi liphela. Esi sityalo, esaqala ukulinywa e-Asia kwiminyaka engamawaka eyadlulayo, sasasazeka ngokukhawuleza kuMbindi Mpuma naseYurophu. Nanamhlanje, sisetyenziswa njengesithako esiphambili kwizitya ezininzi, ukusuka kwii-noodles ukuya kwii-pancakes.

Enye yezinto ezikhethekileyo nge-buckwheat kukuba ithatha ixesha elifutshane ukuyikhulisa. Ingavunwa kwiiveki nje ezili-12, nto leyo eyenza ukuba ifaneleke kakhulu kumazwe anemozulu ebandayo.

Nangona zifana ngobukhulu nengqolowa, iinkozo ze-buckwheat zimile okwesixande. Ixolo kufuneka lisuswe ngaphambi kokuba lityiwe. Lingatyiwa liyosiwe okanye lingaqhotswanga, okanye ligayiwe libe ngumgubo. Ngamafutshane, i-buckwheat kukutya okunesondlo kakhulu okutyebileyo kwi-fiber kunye nezondlo ezixabisekileyo.

Zithini iingenelo ezimangalisayo zempilo ze-buckwheat?

I-Buckwheat ityebile kwiintlobo ezimbini ze-flavonoids eziluncedo emizimbeni yethu. Ziyi-rutin kunye ne-quercetin. I-Rutin iyomeleza imithambo yegazi yethu, kwaye i-quercetin inceda ekunciphiseni ukudumba emzimbeni. Ukongeza, inezinye izibonelelo ezininzi zempilo.

Isisombululo esihle kakhulu kwabo bane-gluten allergies

Igama elithi "buckwheat" linokubathusa abo bane-allergies ze-gluten. Kodwa njengoko besitshilo ngaphambili, asiyongqolowa. Yingqolowa. Oko kwenza ukuba ibe kukutya okuxabisekileyo nokukhuselekileyo kwabo bane-gluten sensitivity, ingakumbi abo banesifo se-celiac. Ikwalungile nakubani na olandela ukutya okungenagluten. I-Buckwheat iphezulu kakhulu kwi-fiber, iivithamini, kunye neeminerali kunezinye iiflawa, ezifana nomgubo werayisi, odla ngokusetyenziselwa ukwenza iimveliso ezingenagluten.

Kwenza kube lula ukugaya ukutya

I-Buckwheat kukutya okutyebileyo kwi-fiber. I-fiber ibalulekile ekusebenzeni kwamathumbu ethu. Ke ngoko, i-buckwheat inceda ekunciphiseni umngcipheko weengxaki ezifana nokuqunjelwa kunye nokugcina inkqubo yokugaya ukutya isempilweni.

Ilawula amanqanaba eswekile egazini

I-Buckwheat inokudlala indima enkulu ekulawuleni amanqanaba eswekile egazini. Oku kutya kutyebile kwizakhamzimba ezifana neproteni, ifayibha, kunye ne-flavonoids. Uphando lubonise ukuba ezi zakhamzimba ezikwi-buckwheat zinokunceda izigulane ezinesifo seswekile sohlobo lwesibini ukuba zilawule imeko yazo ngokunciphisa ukuxhathisa i-insulin .

Ngamafutshane, ukumelana ne-insulin kwenzeka xa imizimba yethu ingaphenduli kakuhle kwi-hormone ye-insulin, enceda iswekile ingene kwiiseli zethu. I-Buckwheat inceda ukuphucula le nkqubo. Ukuba unesifo seswekile, kubalulekile ukuthetha nogqirha wakho malunga nokongeza i-buckwheat ekutyeni kwakho.

Ikhusela kwizifo zentliziyo

Izifundo zibonisa ukuba abantu abatya i-buckwheat rhoqo bane -cholesterol ephantsi egazini, i-triglycerides, kunye namanqanaba eswekile egazini . Ngokunceda ukulawula ezi zinto zinobungozi besifo sentliziyo, ukutya okutyebileyo kwi-buckwheat kunokunciphisa umngcipheko wesifo sentliziyo , kubandakanya ukuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo.

Ixabiso lesondlo se-buckwheat linjani?

I-Buckwheat inee-antioxidants ezininzi. Ezi zibaluleke kakhulu ekulweni noxinzelelo lwe-oxidative emzimbeni. Ngamafutshane, uxinzelelo lwe-oxidative yinkqubo eyonakalisa iiseli emzimbeni wethu, ekhokelela kwizifo ezahlukeneyo kunye nokwaluphala ngokukhawuleza. Ii-antioxidants zithintela lo monakalo. Kukholelwa ukuba zinokunceda ekunciphiseni umngcipheko weentlobo ezithile zomhlaza.

Ukongeza, i-buckwheat ngumthombo olungileyo weeminerali ezixabisekileyo ezifana nezi:

• Ithusi
• IManganese
• I-Magnesium
• I-phosphorus

Izinto ekufuneka ziqwalaselwe

Umgubo we-buckwheat unokuba neekhalori eziphezulu. Kwakhona, ukutya okuthengwe evenkileni okwenziwe ngomgubo we-buckwheat (umz., iibhisikithi, iikeyiki) kudla ngokuba neswekile eninzi eyongeziweyo . Ke ngoko, ukuze ufumane okuninzi kuyo, kungcono ukulungiselela ukutya ekhaya usebenzisa ii-buckwheat groats okanye umgubo.

Uyilungiselela njani le nto ukuze uyitye?

I-Buckwheat ngoku ifumaneka kwiivenkile ezinkulu nakwiivenkile zokutya okunempilo kwilizwe lethu. Ngamanye amaxesha ifumaneka ngobuninzi, ayipakishwanga. Abantu abaninzi bakhetha ukuyithenga njengomgubo, kuba ingasetyenziswa endaweni yezinto ezifana nomgubo wesonka kunye nomgubo we-atta.

Ukuba awunangxaki yegluten, zama ukusebenzisa umgubo webuckwheat endaweni yesiqingatha somgubo kwisitya osenzayo. Ezinye izitya zinokuba zikhulu kancinci ukuba usebenzisa umgubo webuckwheat wonke.

I-Buckwheat ingatyiwa njengee-groats. Ezi ngqolowa zixutyiweyo zisetyenziselwa ukwenza i-porridge, i-granola, kunye nokunye ukutya kwasekuseni.

Nokuba ngumgubo okanye iinkozo, i-buckwheat sisongezelelo esimnandi nesinempilo ekutyeni kwakho. Nazi ezinye iindlela ezilula onokuzisebenzisa ngazo i-buckwheat:

• Zama ukusebenzisa umgubo we-buckwheat endaweni yomgubo oqhelekileyo kwiipancakes zakho zasekuseni. Oku kuya kongeza ifayibha kunye nesondlo.
• Xa usenza i-roti, i-pitta, okanye i-indiappu , xuba umgubo we-buckwheat nomgubo oqhelekileyo.
• Yenza iporridge ngee-buckwheat groats. Ungongeza ubisi lwekhokhonathi, iziqhamo, kunye namandongomane ukuze kube mnandi ngakumbi.
• Yenza ipudingi yesidlo sakusasa emnandi ngokudibanisa iigroats ze-buckwheat, iyogathi yamaGrike, imbewu ye-chia kunye neziqhamo.
• Ungazibilisa neembewu ze-buckwheat, wongeze ityuwa nepepile, uzixube nemifuno, uze uzitye njengesaladi .
• Umxube wegranola owenziwe ekhayaYongeza imbewu ye-buckwheat kunye ne-oats.
• Ungenza nee -soba noodles ekhaya usebenzisa umgubo we-buckwheat.