He aha ka buckwheat, he aha ka maikaʻi? Nā Pōmaikaʻi a me nā pōʻino

ʻO Buckwheat He meaʻai ia i kapa ʻia ʻo ka palaoa wahaheʻe. ʻOiai kona inoa, palaoaʻAʻohe mea pili me ia a no laila ʻaʻohe gluten.

ʻO BuckwheatHana ʻia nā nati i palaoa a me nā noodles. Hoʻohana nui ʻia ʻo ia ma ke ʻano he meaʻai olakino ma nā ʻāina he nui ma muli o kona kiʻekiʻe o nā minerala a me nā antioxidants like ʻole. Loaʻa iā ia nā pōmaikaʻi olakino maikaʻi, me ka hoʻomaikaʻi ʻana i ke kō koko.

He ʻeleʻele ke kala a he ʻano like ʻole ke ʻano o ka palaoa. ʻO Buckwheat Ke ulu nei ia ma ka ʻāpana ʻākau, ʻo ka hapa nui ma Central a me ʻEulopa Hikina, Russia, Kazakhstan a me Kina.

Waiwai Nutritional o Buckwheat

ʻO BuckwheatLoaʻa i ka protein, nā minerala like ʻole a me nā antioxidants. Ka waiwai waiwai o ka buckwheat kiʻekiʻe ma mua o nā huaʻai ʻē aʻe.

Hāʻawi ka papa ma lalo i ka ʻike e pili ana i nā meaʻai pono i loaʻa i loko o kēia palaoa.

Nutritional Facts: Buckwheat, maka - 100 grams

ʻO BuckwheatLoaʻa nā amino acid a pau, no laila hiki ke manaʻo ʻia he protein piha. Hoʻopiha pū ʻia me nā phytochemical.

Haʻawina, palaoaHōʻike ia he 2-5 mau manawa ʻoi aku ka nui o nā pūhui phenolic ma mua o ka oats a me ka bale. Eia kekahi, ʻo ka bran a me nā hull o kēia cereal he 2-7 mau manawa ʻoi aku ka hana antioxidant ma mua o ka bale, oats a me triticale.

ʻO ka Buckwheat Carbohydrate Waiwai

ʻO Buckwheat ʻo ka hapa nui o nā carbohydrates. ʻO nā kalapona ma ke kaumaha kālua i kālua ʻia Aia ma kahi o 20% o kona kaumaha.

Aia nā kalapona ma ke ʻano o ka starch, ʻo ia ke ʻano mālama mua o nā kaʻapona i loko o nā mea kanu. ʻO ka glycemic index o ka buckwheat waiwai haʻahaʻa a haʻahaʻa. I nā huaʻōlelo ʻē aʻe, ʻaʻole ia e hoʻoulu i ka maikaʻi ʻole a me ka wikiwiki o ke kō koko.

ʻO BuckwheatʻO kekahi o nā mea hoʻoheheʻe ʻia, e like me fagopyritol a me D-chiro-inositol, e kōkua i ka hoʻolōʻihi i ka piʻi wikiwiki ʻana o ke kō koko ma hope o ka ʻai ʻana.

maʻiʻo fiber

ʻO Buckwheat loaʻa nō hoʻi ka nui o ka fiber, nā ʻāpana meaʻai (ka nui o nā carbohydrates) ʻaʻole hiki i ke kino ke ʻeli. He maikaʻi kēia no ke olakino colon.

Ma ke kaumaha, ʻo ka fiber ka 2.7% o ka ʻōpala i hoʻolapalapa ʻia a loaʻa ka nui o ka cellulose a me ka lignin. Hoʻopili ʻia ka fiber i loko o ka pūpū a uhi i ka pūpū. ʻO ka pūpū, palaoa He ʻāpana ia o ka palaoa a hoʻohui i kahi ʻono ʻokoʻa.

Hoʻohui ʻia, kūpaʻa ka ʻili i ka digestion a no laila ua hoʻokaʻawale ʻia he fiber. mākū kūpaʻa komo. Hele ka mākū kū'ē i loko o ke kolonā, kahi i hoʻomoʻa ʻia e nā bacteria kūloko. ʻO kēia mau hua bacteria maikaʻi, e like me ka butyrate ʻakika momona kaulahao pōkole hua mai.

ʻO ka Butyrate a me nā ʻakika momona pōkole ʻē aʻe e hana ma ke ʻano he meaʻai no nā sela e hoʻopaʻa ana i ke kolonā, e hoʻomaikaʻi ana i ke olakino colon a me ka hōʻemi ʻana i ka pilikia o ka maʻi maʻi ʻaʻai.

Buckwheat Protein Ratio a me ka waiwai

ʻO Buckwheat loaʻa i kahi pūmua liʻiliʻi. ʻO ka protein ma ke kaumaha, paila ʻāʻī buckwheatHe 3.4% o ka

Ma muli o kahi kiʻi amino acid kaulike, protein i ka buckwheatHe kiʻekiʻe loa kona waiwai ʻai. He waiwai nui ia i ka lysine a me ka arginine amino acids.

Eia nō naʻe, he haʻahaʻa loa ka digestibility o kēia mau protein ma muli o nā anti-nutrients e like me ka protease inhibitors a me nā tannins.

I loko o nā holoholona, ​​ua ʻike ʻia ka protein palaoa e hoʻohaʻahaʻa i ka cholesterol koko, e pale ana i ka hoʻokumu ʻana o ka gallstone a me ka hōʻemi ʻana i ka hopena o ka maʻi maʻi colon. ʻaʻohe kīʻaha buckwheata no laila kūpono i nā poʻe maʻalahi i ka gluten.

ʻO ka Buckwheat ka Vitamin a me ka Mineral Content

ʻO Buckwheat; He waiwai ia i nā minerala i hoʻohālikelike ʻia me nā cereals he nui e like me ka laiki, ka palaoa a me ke kulina. He waiwai nō hoʻi i nā huaora.

kekahi o na ano nui elua buckwheat tartaric kāhiko palaoaLoaʻa i nā meaʻai ʻoi aku ma mua o Eia nā minerala nui loa i kēia pseudograin:

Manganese

Loaʻa i nā helu kiʻekiʻe ma nā kīʻaha piha manganeseHe mea nui ia no ka metabolism olakino, ka ulu ʻana, ka hoʻomohala ʻana a me ka pale antioxidant o ke kino.

keleawe

ʻO ka hapa nui o ka poʻe i nele mineral keleaweHe mea koʻikoʻi ia e hiki ke loaʻa i nā hopena maikaʻi i ke olakino o ka naʻau ke ʻai ʻia ma ka liʻiliʻi.

makanekiuma

Ke lawe ʻia i ka nui o ka meaʻai, hiki i kēia mineral koʻikoʻi ke hōʻemi i ka hopena o nā maʻi maʻi like ʻole e like me ka maʻi diabetes type 2 a me ka maʻi puʻuwai.

me ka hao

ʻO ka nele o kēia mineral koʻikoʻi ke kumu o ka anemia, kahi maʻi i hōʻemi ʻia e ka emi ʻana o ka hiki ke lawe i ke koko.

phosphorus

He kuleana koʻikoʻi kēia mineral i ka ulu a mālama ʻana i nā ʻiʻo kino.

Hoʻohālikelike ʻia me nā hua ʻai ʻē aʻe, moʻa ʻāʻī buckwheatHoʻopili maikaʻi ʻia nā minerala i loko. ʻO kēia no ka mea, o ka buckwheat, kahi hoʻoheheʻe mineral maʻamau i loaʻa i ka hapa nui o nā kīʻaha ʻakika phytic ʻano haʻahaʻa.

Nā mea kanu ʻē aʻe

ʻO BuckwheatHe waiwai ia i nā mea kanu antioxidant like ʻole ke kuleana no kāna mau pono olakino. baleLoaʻa iā ia nā antioxidants ma mua o nā kīʻaha cereal e like me ka oats, ka palaoa, a me ka rai.

Me keia, buckwheat tartaric, buckwheat maʻamauLoaʻa iā ia kahi mea antioxidant kiʻekiʻe ma mua o ʻO kekahi o nā mea kanu nui i loaʻa i loko o kēia kīʻaha:

ʻO Rutin

ia, palaoaʻO ka antioxidant nui ka polyphenol. Hōʻike nā haʻawina e hiki ke hōʻemi i ka mumū a me ke kahe koko, hoʻomaikaʻi i ka ʻike lipid koko, a hoʻemi i ka pilikia o ka maʻi kanesa.

quercetin

Loaʻa i nā meaʻai mea kanu he nui quercetinHe antioxidant ia i loaʻa i nā hopena olakino maikaʻi, me ka hoʻemi ʻana i ka pilikia o ka maʻi kanesa a me ka maʻi puʻuwai.

Vitexin

Hōʻike nā haʻawina holoholona e loaʻa i ka vitexin kekahi mau pono olakino. Eia naʻe, hiki i ka ʻai nui ke hoʻonui i ka thyroids.

D-chiro inositol

He ʻano ʻano ʻano like ʻole kēia o ka waipaʻa soluble e hoʻohaʻahaʻa i ke kō koko a he mea pono paha no ka mālama ʻana i ka maʻi diabetes. ʻO Buckwheat, ʻo ia ke kumu meaʻai momona loa o kēia pūhui mea kanu.

He aha nā pōmaikaʻi o ka Buckwheat?

E like me nā pseudocereals palaoa piha ʻē aʻe, ʻai i ka buckwheat he nui no hoi na pomaikai. ʻO BuckwheatʻO nā phytonutrients i loko o nā phytonutrients e kōkua i ka mālama ʻana i ka maʻi diabetes, ka maʻi puʻuwai, a me ke kanesa. Hiki ke hoʻopau i ka constipation i ka ʻai mau ʻana i kēia nut.

Hāʻawi i ka mālama koko koko

I ka wā lōʻihi, hiki i ke kiʻekiʻe o ke kō i loko o ke koko ke hoʻoulu i nā maʻi maʻi like ʻole e like me ka maʻi diabetes type 2. No laila, he mea nui ka lohi i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana no ka mālama ʻana i ke olakino maikaʻi.

Ma ke ʻano he kumu maikaʻi o ka fiber, palaoaPiʻi ka glycemic index mai haʻahaʻa a haʻahaʻa, ʻo ia hoʻi, e lohi ka piʻi ʻana o ke kō koko a ʻoi aku ka mālie ma hope o ka ʻai ʻana.

ʻOiaʻiʻo, ua hōʻike nā haʻawina kanaka i ka maʻi diabetes palaoa Ua hōʻike ʻia ʻo ka ʻai ʻana ia mea e hoʻohaʻahaʻa i ka pae koko koko.

Kākoʻo ʻia kēia e kahi noiʻi e pili ana i ka ʻiole maʻi diabetes, kahi i ʻike ʻia ai ka buckwheat concentrate e hoʻohaʻahaʻa i ke kō koko e 12-19%.

Ua manaʻo ʻia kēia hopena ma muli o kahi kaʻa kaʻa hoʻoheheʻe kūʻokoʻa i kapa ʻia ʻo D-chiro-inositol. Hōʻike nā haʻawina e hana ʻo D-chiro-inositol i nā cell i ʻoi aku ka maʻalahi i ka hormone insulin, kahi e hoʻomoʻa ai i ke kō mai ke koko.

Kahi mea hou aʻe, palaoaHoʻopaneʻe kekahi o kāna mau mea i ka hoʻoheheʻe ʻana o ke kō papaʻaina. Ma keʻano laulā,ʻo kēia mau hiʻohiʻona palaoaHōʻike ia he koho maikaʻi ia no ka poʻe maʻi maʻi a i ʻole ka poʻe makemake e hoʻomaikaʻi i kā lākou kaulike kō koko.

Hoʻomaikaʻi i ke olakino naʻau

ʻO Buckwheat hiki ke hoʻomaikaʻi i ke olakino naʻau. Loaʻa iā Rutin nā pūhui puʻuwai olakino e like me ka magnesium, ke keleawe, ka fiber a me kekahi mau protein.

Ma waena o nā cereals a me nā pseudograins palaoa ʻO ia ke kumu waiwai o rutin, he antioxidant i loaʻa i nā hopena olakino maikaʻi.

Hiki i ka Rutin ke hoʻemi i ka pilikia o ka maʻi puʻuwai ma o ka pale ʻana i ka hoʻokumu ʻana o ke koko, hoʻemi i ka mumū a hoʻohaʻahaʻa i ke koko.

ʻO BuckwheatUa ʻike ʻia hoʻi he hopena maikaʻi i ka haku ʻana o nā momona koko (koko lipid profile). ʻO kahi kōpili lipid koko maikaʻi ʻole ka mea i ʻike ʻia no ka maʻi puʻuwai.

Ma ke aʻo ʻana o 850 mau kāne a me nā wahine Pākē me ke koko haʻahaʻa a me ka hoʻomaikaʻi ʻana i ke koko lipid profile, me nā pae haʻahaʻa o LDL ("kino" cholesterol) a me nā kiʻekiʻe kiʻekiʻe o HDL ("maikaʻi" cholesterol). ʻai buckwheat he pilina ma waena

Manaʻo ʻia kēia hopena ma muli o kahi ʻano protein e hoʻopaʻa ai i ka cholesterol i loko o ka digestive tract a pale i kona komo ʻana i loko o ke kahe koko.

No keia kumu, mau ʻai i ka buckwheat He mea pono no ke ola kino.

Loaʻa paha nā waiwai anticancer

ʻO BuckwheatHiki i ka protein a me nā amino acid i loko ke kōkua i ka pale ʻana i ka maʻi kanesa.

pūmua buckwheatHe waiwai ia i nā waikawa amino e like me i, lysine a me arginine. Ma kahi noiʻi i hana ʻia ma Kina, ʻo kēia mau protein - i hui pū ʻia me nā polyphenols - ua hoʻoulu i ka make cell (apoptosis) i kekahi mau laina kelepona ʻiole. Ua pale aku i ka hoʻonui ʻana o nā maʻi maʻi maʻi i loko o nā ʻiole.

buckwheat tartaric ʻO TBWSP31, he protein hou i hoʻokaʻawale ʻia mai kāna mau ʻāpana, hiki ke hōʻike i nā waiwai antiproliferative e kūʻē i nā laina kelepona maʻi maʻi umauma kanaka. Ua hōʻike ʻia nā hoʻololi kino e like me ka make ʻana o nā maʻi kanesa.

nā kīʻaha buckwheatUa hōʻike ʻia he hopena anticancer i nā haʻawina ma nā ʻiole. Manaʻo ʻia he hana anticancer kona ʻili e kūʻē i nā laina cell cancer.

Hiki ke hoʻopau i ka constipation a me IBD

nā polokina buckwheat Hōʻike pū ia i kahi hopena laxative. Ma nā haʻawina ʻiole, hoʻoheheʻe ʻia ʻo buckwheat proteino ka mea makemake ole ka mālama ʻana i ka constipation Ua ʻike ʻia he mea hoʻohana pono no

ʻO BuckwheatHe lāʻau anti-inflammatory ikaika ia. Hiki i ka fermented a unfermented paha ke hoʻomaha i ka ʻeha o ka ʻōpū. 

ʻO kekahi mau hōʻike anecdotal palaoaHōʻike kēia i ke kinoea i kekahi poʻe. Inā ʻike ʻoe i kekahi mau hōʻailona, ​​​​e hoʻopau i ka hoʻohana ʻana a nīnau i kāu kauka.

Hiki ke kōkua i ka mālama ʻana i ka polycystic ovary syndrome (PCOS)

ʻO Buckwheatloaʻa i kahi pūhui i kapa ʻia ʻo D-chiro-inositol, ʻo ia ka mea hoʻoponopono insulin. Polycystic ovary syndrome (PCOS) Ua loaʻa ka hemahema D-chiro-inositol i nā poʻe me

Ke ho'āʻo nei nā mea noiʻi e hoʻomohala i nā ʻano like ʻole o D-chiro-inositol e kōkua i ka mālama ʻana i ka PCOS.

ʻO ka hāʻawi ʻana i kēia kaʻapona ma o ka meaʻai i hōʻike pū kekahi i nā hopena maikaʻi. buckwheat germ bran Ma ia mau hihia, ʻo ia ke koho kūpono.

He aha nā pōʻino o ka buckwheat?

Ma waho aʻe o ka hoʻoulu ʻana i ka maʻi maʻi i kekahi poʻe, palaoa ʻAʻole ʻike ʻia nā hopena ʻaoʻao ke ʻai ʻia i ka nui haʻahaʻa.

ʻāleʻa buckwheat

ʻO BuckwheatInā ʻai pinepine ʻia a me ka nui, ulu ka allergy palaoa. ʻO kahi mea i ʻike ʻia ʻo ka maʻi maʻi cross-reactivity ka mea maʻamau i ka poʻe me ka latex a i ʻole ka laiki allergies.

Hiki i nā hōʻailona ke komo i ka ʻili o ka ʻili, ka pehu ʻana, ka ʻeha ʻana o ka digestive, a ma ke ʻano ʻino loa, he haʻalulu nui loa.

Pehea e kuke ai i ka buckwheat?

ʻAi Buckwheat

kumuhana

• ʻO nā ʻōpala: 1 kīʻaha, ʻai ʻia (Inā ʻaʻole hiki iā ʻoe ke ʻike i nā ʻai i hoʻomoʻi mua ʻia, hiki iā ʻoe ke palai iā lākou i loko o ka skillet maloʻo ma luna o ka wela wela no kahi o 4-5 mau minuke a hiki i ka ʻeleʻele gula.)
• 1+¾ kīʻaha wai
• 1-2 punetune o ka pata ʻole
• ½ teaspoon o ka paʻakai

Pehea la ia?

- Holoi i ka buckwheat a hoʻokahe maikaʻi i ka wai.

- I loko o kahi ipu liʻiliʻi, e hoʻohui i ka buckwheat groats, ka wai, ka pata a me ka paʻakai a hoʻolapalapa.

- E uhi i ka pā me kahi poʻi paʻa a hoʻemi i ka wela.

- E hoʻomoʻa i ka wela haʻahaʻa no 18-20 mau minuke.

- E hoʻohui i hoʻokahi punetune o ka pata inā pono.

- Hiki iā ʻoe ke ʻai iā ia ma ka hoʻohui ʻana i nā kīʻaha e like me nā kīʻaha mea kanu.

Ma ka hopena;

ʻO BuckwheatHe ʻano pseudo grain. ʻAʻohe gluten, waiwai i nā minerala a me nā mea kanu like ʻole, ʻoi aku ka rutin, a he kumu maikaʻi o ka fiber.

ʻai ʻana i ka buckwheatLoaʻa iā ia nā pono olakino like ʻole, e like me ka mālama ʻana i ke kō koko a me ke olakino naʻau.