Uyazi ngokudla okumnandi okubizwa ngokuthi i-Buckwheat?

Ingabe ufuna okusanhlamvu okuphelele okungenagluten okusenakho konke okuhle kokusanhlamvu okuphelele? Khona-ke unenhlanhla. Ngoba namuhla sizokhuluma ngokunye ukudla okunjalo okuphezulu. Kubizwa ngokuthi "i-buckwheat." Akugcini nje ngokuba yindawo enhle yokufaka ufulawa kakolweni, kodwa futhi kunokunambitheka okumnandi, okunama-nuts kancane. Ngakho ungakusebenzisa ukwenza izitsha ezahlukahlukene.

Kuyini ngempela ukudla kwe-buckwheat?

Nakuba kungaziwa kakhulu ezweni lakithi, i-buckwheat iwukudla okusanhlamvu okudumile emhlabeni wonke. Lesi sitshalo, esaqala ukutshalwa e-Asia eminyakeni eyizinkulungwane edlule, sasakazeka ngokushesha eMpumalanga Ephakathi naseYurophu. Ngisho nanamuhla, sisetshenziswa njengesithako esiyinhloko ezitsheni eziningi, kusukela kuma-noodle kuya kuma-pancake.

Esinye sezici eziyingqayizivele ze-buckwheat ukuthi kuthatha isikhathi esifushane ukukhula. Ingavunwa emavikini angu-12 nje kuphela, okwenza ifaneleke kakhulu emazweni anezimo zezulu ezibandayo.

Nakuba zifana ngobukhulu ne-kernel kakolweni, izinhlamvu ze-buckwheat zinomumo ongunxantathu. I-husk kumele isuswe ngaphambi kokudla. Zingadliwa ziyosiwe noma zingagayiwe, noma zigaywe zibe ufulawa. Kalula nje, i-buckwheat iwukudla okunomsoco kakhulu okucebile nge-fiber kanye nezakhamzimba ezibalulekile.

Yiziphi izinzuzo ezimangalisayo zezempilo ze-buckwheat?

I-Buckwheat icebile ngezinhlobo ezimbili zama-flavonoid eziwusizo emizimbeni yethu. Ziyi-rutin ne-quercetin. I-Rutin iqinisa imithambo yegazi yethu, kanti i-quercetin iyasiza ekunciphiseni ukuvuvukala emzimbeni. Ngaphezu kwalokho, inezinye izinzuzo eziningi zezempilo.

Isixazululo esihle kakhulu kulabo abane-gluten allergies

Igama elithi "buckwheat" lingase libesabise labo abane-gluten allergies. Kodwa njengoba sishilo ngaphambili, akulona ukolweni. Liwukudla okusanhlamvu. Lokho kwenza kube ukudla okuyigugu kakhulu nokuphephile kulabo abanokuzwela kwe-gluten, ikakhulukazi labo abanesifo se-celiac. Lihle futhi kunoma ubani olandela ukudla okungena-gluten. I-Buckwheat iphezulu kakhulu ku-fiber, amavithamini, kanye namaminerali kunezinye izinhlobo zikafulawa, njengofulawa welayisi, ovame ukusetshenziselwa ukwenza imikhiqizo engena-gluten.

Kwenza kube lula ukugaya ukudla

I-Buckwheat ukudla okucebile nge-fiber. I-fiber ibalulekile ekusebenzeni kwamathumbu ethu. Ngakho-ke, i-buckwheat isiza ukunciphisa ingozi yezinkinga ezifana nokuqunjelwa nokugcina uhlelo lokugaya ukudla luphilile.

Ilawula amazinga kashukela egazini

I-Buckwheat ingadlala indima enkulu ekulawuleni amazinga kashukela egazini. Lokhu kudla kucebile ngezakhamzimba ezifana namaprotheni, i-fiber, nama-flavonoid. Ucwaningo lukhombisile ukuthi lezi zakhamzimba eziku-buckwheat zingasiza iziguli ezinesifo sikashukela sohlobo 2 ukuthi zilawule isimo sazo ngokunciphisa ukumelana ne-insulin .

Kalula nje, ukumelana ne-insulin ukungakwazi kwemizimba yethu ukusabela kahle ku-hormone i-insulin, esiza ushukela ukungena emangqamuzaneni ethu. I-Buckwheat iyasiza ekuthuthukiseni le nqubo. Uma unesifo sikashukela, kubalulekile ukukhuluma nodokotela wakho mayelana nokufaka i-buckwheat ekudleni kwakho.

Kuvikela ezifweni zenhliziyo

Izifundo zibonisa ukuthi abantu abadla i-buckwheat njalo bane -cholesterol ephansi egazini, ama-triglycerides, kanye namazinga kashukela egazini . Ngokusiza ekulawuleni lezi zici eziyingozi zesifo senhliziyo, ukudla okucebile nge-buckwheat kunganciphisa ingozi yesifo senhliziyo , okuhlanganisa ukuhlaselwa yinhliziyo kanye nesifo sohlangothi.

Ingakanani inani lokudla okunempilo le-buckwheat?

I-Buckwheat iqukethe ama-antioxidants amaningana. Lawa abaluleke kakhulu ekulweni nokucindezeleka kwe-oxidative emzimbeni. Kalula nje, ukucindezeleka kwe-oxidative kuyinqubo elimaza amaseli emzimbeni wethu, okuholela ezifweni ezahlukahlukene kanye nokuguga okusheshayo. Ama-antioxidants avimbela lo monakalo. Kukholakala ukuthi angasiza futhi ekunciphiseni ingozi yezinhlobo ezithile zomdlavuza.

Ngaphezu kwalokho, i-buckwheat ingumthombo omuhle wamaminerali abalulekile njenge:

• Ithusi
• I-Manganese
• I-Magnesium
• I-Phosphorus

Izinto okufanele uzicabangele

Ufulawa we-buckwheat ungaba nama-calories amaningi. Futhi, ukudla okuthengwa esitolo okwenziwe ngofulawa we-buckwheat (isib. amabhisikidi, amakhekhe) kuvame ukuba noshukela omningi owengeziwe . Ngakho-ke, ukuze uthole okuningi kukho, kungcono ukulungiselela ukudla ekhaya usebenzisa ama-buckwheat groats noma ufulawa.

Ukulungiselela kanjani lokhu ukuze kudliwe?

I-Buckwheat manje isiyatholakala ezitolo ezinkulu nasezitolo zokudla okunempilo ezweni lethu. Ngezinye izikhathi iyatholakala futhi ngobuningi, hhayi emaphaketheni. Abantu abaningi bakhetha ukuyithenga njengofulawa, ngoba ingasetshenziswa esikhundleni sezinto ezifana nofulawa wesinkwa nofulawa we-atta.

Uma ungenayo inkinga ye-gluten, zama ukusebenzisa ufulawa we-buckwheat esikhundleni sengxenye yefulawa esitsheni osenzayo. Ezinye izitsha zingase zibe zinkulu kancane uma usebenzisa wonke ufulawa we-buckwheat.

I-Buckwheat ingadliwa futhi njenge-groats. Lokhu okusanhlamvu okuhlanganisiwe kusetshenziselwa ukwenza iphalishi, i-granola, nokunye ukudla kwasekuseni.

Kungakhathaliseki ukuthi ufulawa noma okusanhlamvu, i-buckwheat iyisengezo esimnandi nesinomsoco ekudleni kwakho. Nazi ezinye izindlela ezilula ongazisebenzisa ngazo i-buckwheat:

• Zama ukusebenzisa ufulawa we-buckwheat esikhundleni sofulawa ojwayelekile kuma -pancake akho asekuseni. Kuzokwengeza i-fiber kanye nokudla okunempilo.
• Uma wenza i-roti, i-pitta, noma i-indiappu , hlanganisa ufulawa we-buckwheat nofulawa ojwayelekile.
• Yenza iphalishi ngama-buckwheat groats. Ungangeza ubisi lukakhukhunathi, izithelo, namantongomane ukuze kube mnandi kakhulu.
• Yenza i-pudding emnandi yasekuseni ngokuhlanganisa ama-groats e-buckwheat, i-yogurt yamaGreki, imbewu ye-chia kanye nezithelo.
• Ungabilisa nembewu ye-buckwheat, ungeze usawoti kanye nopelepele, uyixube nemifino, bese uyidla njengesaladi .
• Ingxube ye-granola eyenziwe ekhayaEngeza imbewu ye-buckwheat kanye ne-oats.
• Ungenza futhi ama-noodle e-soba ekhaya usebenzisa ufulawa we-buckwheat.