Menene buckwheat, menene amfanin? Amfani da cutarwa

Buckwheat Abinci ne da ake kira hatsin ƙarya. Duk da sunansa. alkamaBa shi da alaƙa da shi don haka ba shi da alkama.

BuckwheatAna yin ƙwaya ta zama gari da noodles. Ana amfani da ita a matsayin abinci mai kyau a ƙasashe da yawa saboda yawan abun ciki na ma'adanai da antioxidants daban-daban. Yana da fa'idodin kiwon lafiya masu ban sha'awa, gami da ingantaccen sarrafa sukari na jini.

Hatsi yawanci launin ruwan kasa ne kuma ba su da tsari. Buckwheat Yana tsiro ne a yankin arewaci, musamman a Tsakiya da Gabashin Turai, Rasha, Kazakhstan da China.

Darajar Gina Jiki na Buckwheat

BuckwheatYa ƙunshi furotin, ma'adanai daban-daban da antioxidants. Ƙimar abinci mai gina jiki na buckwheat sama da yawancin hatsi.

Teburin da ke ƙasa yana ba da bayanai game da muhimman abubuwan gina jiki da ake samu a cikin wannan hatsi.

Facts na gina jiki: buckwheat, raw - 100 grams

Buckwheatya ƙunshi dukkan amino acid, don haka ana iya ɗaukarsa cikakken furotin. Hakanan an ɗora shi da phytochemicals.

Karatu, buckwheatYa bayyana cewa ƙwayar alkama ta ƙunshi 2-5 ƙarin mahadi na phenolic fiye da hatsi ko sha'ir. Bugu da ƙari, bran da hulls na wannan hatsi suna da aikin antioxidant sau 2-7 fiye da sha'ir, hatsi da triticale.

Buckwheat Carbohydrate darajar

Buckwheat ya ƙunshi galibin carbohydrates. Carbohydrates ta nauyi dafaffen buckwheat Yana da kusan kashi 20% na nauyinsa.

Carbohydrates suna cikin nau'in sitaci, wanda shine farkon nau'in ajiya na carbohydrates a cikin tsire-tsire. Glycemic index na buckwheat ƙananan zuwa matsakaicin ƙima. A wasu kalmomi, baya haifar da rashin lafiya da sauri a cikin matakan sukari na jini.

BuckwheatWasu daga cikin carbohydrates masu narkewa, irin su fagopyritol da D-chiro-inositol, suna taimakawa rage saurin hawan jini bayan abinci.

abun ciki na fiber

Buckwheat yana kuma ƙunshe da adadi mai kyau na fiber, abubuwan abinci (mafi yawan carbohydrates) waɗanda jiki ba zai iya narkewa ba. Wannan yana da kyau ga lafiyar hanji.

Ta nauyi, fiber yana da kashi 2.7% na dafaffen ɓawon burodi kuma ya ƙunshi galibi na cellulose da lignin. Fiber ɗin yana tattare cikin harsashi kuma yana rufe harsashi. Shell, buckwheat Bangaren fulawa ne kuma yana ƙara dandano na musamman.

Bugu da ƙari, fata yana da juriya ga narkewa don haka an rarraba shi azaman fiber. resistant sitaci ya hada da. Sitaci mai juriya yana shiga cikin hanji, inda kwayoyin cuta na cikin gida suke haɗe shi. Wadannan kwayoyin cuta masu amfani, irin su butyrate short sarkar m acid yana samarwa.

Butyrate da sauran sinadarai masu gajeriyar sarka suna aiki a matsayin sinadirai ga sel masu rufin hanji, inganta lafiyar hanji da rage haɗarin ciwon daji na hanji.

Buckwheat Protein Ratio da Darajar

Buckwheat ya ƙunshi ƙananan adadin furotin. Protein da nauyi, Boiled buckwheat huskYana da kashi 3.4% na kayan

Saboda daidaitaccen bayanin martabar amino acid, furotin a cikin buckwheatDarajar abinci mai gina jiki yana da yawa. Yana da wadata a cikin amino acid lysine da arginine.

Duk da haka, rashin narkewar waɗannan sunadaran yana da ƙananan ƙananan saboda abubuwan da ke hana abinci mai gina jiki irin su masu hana protease da tannins.

A cikin dabbobi, an gano furotin alkama yana rage tasirin cholesterol na jini, yana hana samuwar gallstone da rage haɗarin ciwon daji na hanji. buckwheat kyautasabili da haka dace da mutanen da ke kula da alkama.

Buckwheat Vitamin da Ma'adinai abun ciki

Buckwheat; Yana da wadata a ma'adanai idan aka kwatanta da yawancin hatsi irin su shinkafa, alkama da masara. Hakanan yana da wadata a cikin bitamin.

daya daga cikin manyan nau'ikan guda biyu buckwheat tartaric na gargajiya buckwheatYa ƙunshi ƙarin sinadirai fiye da Ga mafi yawan ma'adanai a cikin wannan pseudograin:

Manganisanci

An samo shi a cikin adadi mai yawa a cikin dukan hatsi manganeseYana da mahimmanci ga lafiyayyen metabolism, girma, haɓakawa da kare lafiyar jiki.

jan karfe

Abin da yawancin mutane suka rasa ma'adinan jan karfeYana da mahimmancin alama wanda zai iya yin tasiri mai kyau akan lafiyar zuciya idan an ci abinci kadan.

magnesium

Lokacin da aka sha da yawa a cikin abinci, wannan ma'adinai mai mahimmanci na iya rage haɗarin cututtuka daban-daban kamar ciwon sukari na 2 da cututtukan zuciya.

Demir

Rashin wannan ma'adinai mai mahimmanci yana haifar da anemia, yanayin da ke tattare da raguwar iskar oxygen dauke da jini.

phosphorus

Wannan ma'adinai yana taka muhimmiyar rawa wajen haɓakawa da kiyaye kyallen jikin jiki.

Idan aka kwatanta da sauran hatsi, dafa shi buckwheat huskMa'adinan da ke cikinsa suna da kyau sosai. Wannan saboda, na buckwheat, ƙwayar ma'adinai na kowa da aka samu a yawancin hatsi phytic acid yana da ƙananan ƙananan.

Sauran Gandun Shuka

BuckwheatYana da wadata a cikin mahadi iri-iri na antioxidants waɗanda ke da alhakin fa'idodin kiwon lafiya da yawa. sha'irYa ƙunshi ƙarin antioxidants fiye da sauran hatsi irin su hatsi, alkama, da hatsin rai.

Da wannan, buckwheat tartaric, classic buckwheatYana da mafi girma abun ciki na antioxidant fiye da Wasu daga cikin manyan mahadi na shuka da ake samu a cikin wannan hatsi sune:

Rutin

shi, buckwheatBabban maganin antioxidant shine polyphenol. Nazarin ya nuna cewa yana iya rage kumburi da hawan jini, inganta yanayin lipid na jini, da rage haɗarin ciwon daji.

quercetin

Ana samun su a yawancin abincin shuka quercetinYana da maganin antioxidant wanda zai iya samun tasiri mai amfani ga lafiyar jiki, ciki har da rage haɗarin ciwon daji da cututtukan zuciya.

Vitexin

Nazarin dabba ya nuna cewa vitxin na iya samun yawan amfanin kiwon lafiya. Duk da haka, yawan amfani da shi na iya haifar da girma thyroids.

D-chiro inositol

Wannan nau'i ne na musamman na carbohydrate mai narkewa wanda ke rage sukarin jini kuma yana iya zama da amfani ga maganin ciwon sukari. Buckwheat, shine mafi kyawun tushen abinci na wannan fili na shuka.

Menene Amfanin Buckwheat?

Kamar sauran dukan hatsi pseudocereals, ci buckwheat kuma yana da fa'idodi da yawa. BuckwheatAbubuwan da ke cikin phytonutrients suna taimakawa wajen magance ciwon sukari, cututtukan zuciya, da ciwon daji. Yin amfani da wannan goro a kai a kai yana iya kawar da maƙarƙashiya.

Yana ba da sarrafa sukarin jini

A tsawon lokaci, yawan sukari a cikin jini na iya haifar da cututtuka daban-daban kamar ciwon sukari na 2. Don haka, rage hawan jini bayan cin abinci yana da mahimmanci don kiyaye lafiya.

A matsayin tushen fiber mai kyau. buckwheatMa'anar glycemic ɗinsa yana tashi daga ƙasa zuwa matsakaici, ma'ana cewa hauhawar sukarin jini zai kasance a hankali kuma a hankali bayan cin abinci.

Tabbas, binciken ɗan adam ya nuna cewa mai ciwon sukari buckwheat An nuna cewa cin shi yana rage yawan sukarin jini.

Wannan yana goyan bayan wani bincike akan bera mai ciwon sukari, inda aka gano buckwheat maida hankali don rage sukarin jini da kashi 12-19%.

Ana tsammanin wannan tasirin shine saboda wani nau'in carbohydrate mai narkewa wanda aka sani da D-chiro-inositol. Bincike ya nuna cewa D-chiro-inositol yana sa sel su zama masu kula da insulin na hormone, wanda ke sa su sha sukari daga jini.

Bugu da kari, buckwheatWasu abubuwan da ke cikin sa suna jinkirta narkewar sukarin tebur. Gabaɗaya, waɗannan siffofi sune buckwheatYana nuna cewa zaɓi ne mai kyau ga masu ciwon sukari ko waɗanda ke son haɓaka daidaiton sukarin jini.

Yana inganta lafiyar zuciya

Buckwheat zai iya inganta lafiyar zuciya. Rutin ya ƙunshi mahadi masu lafiya da yawa kamar su magnesium, jan ƙarfe, fiber da wasu sunadaran.

Tsakanin hatsi da pseudograins buckwheat Yana da mafi kyawun tushen rutin, antioxidant wanda zai iya samun tasirin lafiyar lafiya.

Rutin na iya rage haɗarin cututtukan zuciya ta hanyar hana samuwar jini, rage kumburi da rage hawan jini.

BuckwheatAn kuma gano cewa yana da tasiri mai amfani akan abubuwan da ke tattare da kitse na jini (profile na jini). Mummunan bayanan lipid na jini sanannen abu ne mai haɗari ga cututtukan zuciya.

A cikin wani binciken da aka yi wa maza da mata 850 na kasar Sin masu fama da ƙananan hawan jini da ingantaccen yanayin lipid na jini, gami da ƙananan matakan LDL ("mara kyau" cholesterol) da matakan HDL ("mai kyau" cholesterol). amfani da buckwheat akwai alaka tsakanin

An yi imanin cewa wani nau'in sunadaran gina jiki ne ke haifar da wannan tasirin wanda ke ɗaure cholesterol a cikin sashin narkewar abinci kuma yana hana shigarsa cikin jini.

Saboda wannan dalili, akai-akai ci buckwheat Yana da amfani ga lafiyar zuciya.

Maiyuwa yana da abubuwan anticancer

BuckwheatProtein da amino acid da ke cikinsa na iya taimakawa wajen hana ciwon daji.

furotin buckwheatYana da wadata a cikin amino acid kamar i, lysine da arginine. A cikin wani binciken da aka yi a kasar Sin, waɗannan sunadaran - a hade tare da polyphenols - sun haifar da mutuwar kwayar halitta (apoptosis) a cikin layin salula da dama. Ya yi tsayayya da yaduwar ƙwayoyin cutar kansa a cikin ƙwayoyin bera.

buckwheat tartaric TBWSP31, wani sabon sunadarin sunadaran da aka ware daga tsantsansa, na iya nuna kaddarorin antiproliferative akan layin kwayar cutar kansar nono. Kwayoyin sun nuna sauye-sauye na zahiri na kwayan ciwon daji masu mutuwa.

buckwheat groatsAn kuma bayar da rahoton cewa yana da tasirin anticancer a cikin binciken akan beraye. An ba da shawarar cewa haushinsa na iya samun aikin anticancer akan layukan ƙwayoyin cutar kansa daban-daban.

Zai iya sauƙaƙa maƙarƙashiya da IBD

sunadaran buckwheat Hakanan yana nuna tasirin laxative. A cikin karatun bera, buckwheat tsantsa furotinna maras so maganin maƙarƙashiya An samo shi azaman wakili mai amfani don

Buckwheatwakili ne mai ƙarfi mai ƙarfi. Ciki ko rashin yisti na iya sauƙaƙa kumburin hanji. 

Wasu shaidun anecdotal buckwheatWannan yana nuna cewa yana iya haifar da iskar gas a wasu mutane. Idan kun fuskanci wasu alamu, daina amfani kuma ku tuntubi likitan ku.

Zai iya taimakawa wajen magance ciwon ovary na polycystic (PCOS)

Buckwheatya ƙunshi wani fili da ake kira D-chiro-inositol, wanda shine matsakanci na insulin. Polycystic Ovary Syndrome (PCOS) An sami rashi D-chiro-inositol a cikin mutanen da ke da

Masu bincike suna ƙoƙarin haɓaka bambance-bambancen halitta da na roba na D-chiro-inositol don taimakawa sarrafa PCOS.

Bayar da wannan carbohydrate ta hanyar abinci kuma ya nuna sakamako mai kyau. buckwheat germ bran A irin waɗannan lokuta, zai zama kyakkyawan zaɓi.

Menene illar Buckwheat?

Bayan haifar da rashin lafiyar wasu mutane. buckwheat Ba shi da wani sakamako mai illa idan aka ci a matsakaicin yawa.

rashin lafiyar buckwheat

BuckwheatIdan ana sha akai-akai kuma da yawa, rashin lafiyar alkama yana ƙoƙarin haɓaka. Wani al'amari da aka sani da rashin lafiyar giciye-reactivity ya fi kowa a cikin mutanen da ke da ciwon latex ko shinkafa.

Alamun na iya haɗawa da raƙuman fata, kumburi, bacin rai na narkewa, kuma a cikin mafi munin yanayin yanayin rashin lafiya mai tsanani.

Yadda za a dafa buckwheat?

Abincin Buckwheat

kayan

• Groats na buckwheat: 1 kofin, toasted (Idan ba za ka iya samun pre-soyayyen groats, za ka iya soya su a cikin busassun skillet a kan matsakaici zafi na 4-5 minti ko har sai zinariya launin ruwan kasa.)
• 1+¾ kofin ruwa
• 1-2 cokali na man shanu mara gishiri
• ½ teaspoon na gishiri

Yaya ake yi?

– Kurkura da buckwheat da kuma zubar da ruwan da kyau.

– A cikin wani matsakaiciyar kasko, sai a zuba buckwheat groats, ruwa, man shanu da gishiri a tafasa.

– Rufe kwanon rufi da murfi mai matsewa sannan a rage zafi.

– Cook a kan zafi kadan na minti 18-20.

– Ƙara karin cokali na man shanu idan an buƙata.

- Kuna iya cinye shi ta hanyar ƙara shi cikin jita-jita irin su kayan lambu.

A sakamakon haka;

BuckwheatNau'in hatsi ne na pseudo. Ba shi da alkama, mai arziki a cikin ma'adanai da mahaɗan shuka iri-iri, musamman rutin, kuma shine tushen fiber mai kyau.

cin buckwheatYana da fa'idodin kiwon lafiya iri-iri, gami da sarrafa sukarin jini da lafiyar zuciya.