Kedu ihe bụ buckwheat, kedu ihe ọ dị mma? Uru na mmerụ ahụ

Buckwheat Ọ bụ nri a na-akpọ pseudocereal. N'agbanyeghị aha ya, ọka witỌ nweghị ihe jikọrọ ya na ọka wit na ya mere enweghị gluten.

Buckwheat, a na-eme akị ka ọ bụrụ ntụ ọka na noodles. A na-eri ya nke ọma dị ka nri ahụike n'ọtụtụ mba n'ihi nnukwu ịnweta ya na ọdịnaya antioxidant dị iche iche. Ọ nwere nnukwu uru ahụike, gụnyere imeziwanye njikwa shuga ọbara.

Mkpụrụ ndị ahụ na-abụkarị aja aja na agba na ọdịdị na-adịghị agbanwe agbanwe. Buckwheat Ọ na-etolite na mpaghara ugwu, ọkachasị na Central na Eastern Europe, Russia, Kazakhstan na China.

Uru nri nke buckwheat

BuckwheatỌ nwere protein, mineral dị iche iche na antioxidants. Nri bara uru nke buckwheat dị elu karịa ọtụtụ ọka ndị ọzọ.

Tebụl dị n'okpuru na-enye ozi gbasara isi ihe na-edozi ahụ dị na ọka a.

Ihe bara uru: buckwheat, raw - 100 grams

BuckwheatO nwere amino acid niile, yabụ enwere ike were ya dị ka protein zuru oke. A na-ejukwa ya na phytochemicals.

Ọmụmụ ihe, buckwheatỌ na-ekpughe na oatmeal nwere 2-5 ugboro karịa ogige phenolic karịa ọka ma ọ bụ ọka bali. Na mgbakwunye, bran na husks nke ọka a nwere ọrụ antioxidant ugboro 2-7 karịa ọka bali, ọka na triticale.

Buckwheat Carbohydrate bara uru

Buckwheat Ọ nwere ọtụtụ carbohydrates. Carbohydrates site na ịdị arọ, buckwheat esiri ya Ọ na-eme ihe dịka 20% nke ibu ya.

Carbohydrates dị n'ụdị starch, nke bụ isi nchekwa nke carbohydrates na osisi. Ndekọ glycemic nke buckwheat na-enweta uru dị ala ma ọ bụ agafeghị oke. N'ikwu ya n'ụzọ ọzọ, ọ naghị ebute mmụba ngwa ngwa na-adịghị mma na ọkwa shuga dị n'ọbara.

BuckwheatỤfọdụ n'ime carbohydrates soluble na nri, dị ka fagopyritol na D-chiro-inositol, na-enyere aka belata ịrị elu shuga ọbara ngwa ngwa mgbe nri gasịrị.

eriri ọdịnaya

Buckwheat Ọ nwekwara nnukwu eriri, ihe ndị mejupụtara nri (karịsịa carbohydrates) nke ahụ enweghị ike ịgbari. Nke a dị mma maka ahụ ike eriri afọ.

Site n'ịdị arọ, eriri na-akpata 2.7% nke husk sie ma mejupụtara ya bụ cellulose na lignin. A na-etinye eriri ahụ n'ime ogbugbo ma kpuchie ya. Shell, buckwheat Ọ bụ akụkụ nke ntụ ọka ma na-agbakwụnye ekpomeekpo pụrụ iche.

Na mgbakwunye, bee ahụ na-eguzogide mgbari mgbaze, ya mere a na-ekewa ya dị ka eriri. starch na-eguzogide ọgwụ Nwere. Starch na-eguzogide ọgwụ na-abanye n'ime eriri afọ, bụ ebe nje bacteria na-eme ka ọ gbaa ya. Nje bacteria bara uru, dị ka butyrate obere yinye fatty acids na-emepụta.

Butyrate na acid fatty ndị ọzọ dị mkpụmkpụ na-arụ ọrụ dị ka ihe na-edozi ahụ maka sel ndị na-ekpuchi eriri afọ, na-eme ka ahụ ike nke eriri afọ ma na-ebelata ohere nke ọrịa cancer eriri afọ.

Ọnụego Protein buckwheat na uru

Buckwheat O nwere obere protein. Protein site n'ịdị arọ, sie ntụ ọka buckwheatỌ mejupụtara 3.4% nke mkpokọta.

N'ihi ọnụnọ nke amino acid na-edozi ahụ, protein na buckwheatUru nri ya dị oke elu. Ọ bara ụba karịsịa na amino acid lysine na arginine.

Otú ọ dị, mgbari nke protein ndị a dị ntakịrị n'ihi ihe ndị na-edozi ahụ dị ka protease inhibitors na tannins.

N'ime anụmanụ, a chọpụtala na protein ọka wit na-enwe mmetụta na-ebelata cholesterol ọbara, na-egbochi ịmepụta nkume gallstone na ibelata ihe ize ndụ nke ọrịa cancer eriri afọ. Buckwheat enweghị glutenya mere ọ dị mma maka ndị mmadụ na-enwe mmasị na gluten.

Buckwheat vitamin na mineral ọdịnaya

Buckwheat; Ọ bara ụba na mineral karịa ọtụtụ ọka dị ka osikapa, ọka wit na ọka. Ọ bụkwa ọgaranya vitamin.

Otu n'ime ụdị isi abụọ buckwheat tartaric oge gboo buckwheatỌ nwere ihe ndị na-edozi ahụ karịa Nke a bụ mineral kachasị ukwuu na pseudocereal:

Manganese

Achọpụtara ya na nnukwu ego na mkpụrụ ọka manganeseỌ dị mkpa maka metabolism dị mma, uto, mmepe na ihe nchebe nke anụ ahụ.

ọla kọpa

Ihe ọtụtụ mmadụ enweghị ịnweta ọla kọpaỌ bụ ihe dị mkpa nchọta nwere ike inwe mmetụta dị mma na ahụike obi mgbe a na-eri ya na obere ego.

magnesium

Mgbe ewere ya na nri zuru oke na nri, ịnweta a dị mkpa nwere ike ibelata ihe ize ndụ nke ọtụtụ ọrịa na-adịghị ala ala, dị ka ụdị ọrịa shuga 2 na ọrịa obi.

Demir

Enweghị ụkọ mineral a dị mkpa na-akpata anaemia, ọnọdụ e ji mbelata ikike ibu oxygen nke ọbara.

site

Ihe ịnweta mineral a na-arụ ọrụ dị mkpa na uto na mmezi nke anụ ahụ.

Tụnyere ọka ndị ọzọ, sie ya ntụ ọka buckwheatA na-amịkọrọ mineral ndị dị na ya nke ọma. Nke a bụ n'ihi na, buckwheat, ihe ịnweta ịnweta a na-ahụkarị n'ọtụtụ ọka phytic acid dịtụ ala n'ihe banyere

Ngwakọta osisi ndị ọzọ

BuckwheatỌ bara ụba na ogige osisi antioxidant dị iche iche na-ahụ maka ọtụtụ uru ahụike. barleyỌ nwere ọtụtụ antioxidants karịa ọka ọka ndị ọzọ dị ka oat, ọka wit na rye.

Na nke a, buckwheat tartaric, kpochapụwo buckwheatỌ nwere ọdịnaya antioxidant dị elu karịa Ụfọdụ n'ime ogige osisi ndị bụ isi a na-ahụ na ọka a bụ:

Rutin

Ọ, buckwheatIsi antioxidant dị na ya bụ polyphenol. Nnyocha na-egosi na ọ nwere ike ibelata mbufụt na ọbara mgbali elu, melite profaịlụ lipid ọbara, ma belata ihe ize ndụ cancer.

quercetin

Achọtara ya n'ọtụtụ nri osisi quercetinỌ bụ antioxidant nke nwere ike inwe mmetụta ahụike bara uru, gụnyere ibelata ihe ize ndụ nke ọrịa cancer na ọrịa obi.

Vitexin

Ọmụmụ anụmanụ na-egosi na vitxin nwere ike inwe ọtụtụ uru ahụike. Otú ọ dị, ịṅụbiga mmanya ókè nwere ike ime ka thyroid amụbawanye.

D-chiro inositol

Nke a bụ ụdị carbohydrate soluble pụrụ iche nke na-ebelata shuga ọbara ma nwee ike ịba uru n'ịgwọ ọrịa shuga. Buckwheat, bụ nri kasị baa ọgaranya nke ogige osisi a.

Kedu uru buckwheat bara?

Dị ka mkpụrụ osisi pseudocereal ndị ọzọ, rie buckwheat Ọ nwekwara ọtụtụ uru. BuckwheatPhytonutrients dị na ya na-enyere aka ịgwọ ọrịa shuga, ọrịa obi na ọrịa kansa. Iri aku a mgbe nile nwere ike belata afọ ntachi.

Na-enye njikwa shuga ọbara

Ka oge na-aga, ọkwa shuga dị n'ọbara nwere ike ibute ọrịa dị iche iche na-adịghị ala ala, dị ka ụdị ọrịa shuga 2. Ya mere, ibelata ịrị elu shuga dị n'ọbara ma e risịrị nri dị mkpa maka ịnọgide na-enwe ezi ahụike.

Dị ka ezigbo isi iyi nke fiber, buckwheatNdekọ glycemic ya sitere na nke dị ala ruo na-agafeghị oke, nke pụtara na ịrị elu shuga dị n'ọbara ga-eji nwayọ nwayọ na nke nta nke nta mgbe nri gasịrị.

N'ezie, ọmụmụ mmadụ egosila na ndị ọrịa mamịrị buckwheat Iri ya egosila na ọ na-ebelata ọkwa shuga dị n'ọbara.

A na-akwado nke a site na ọmụmụ banyere oke ọrịa shuga ebe a na-akọ na itinye uche buckwheat na-ebelata shuga ọbara site na 12-19%.

A na-eche na mmetụta a bụ n'ihi carbohydrate pụrụ iche soluble nke a maara dị ka D-chiro-inositol. Nnyocha na-egosi na D-chiro-inositol na-eme ka mkpụrụ ndụ na-enwe mmetụta nke insulin homonụ, nke na-eme ka ha na-amịkọrọ shuga n'ọbara.

Na mgbakwunye, buckwheatỤfọdụ akụkụ nke ngwaahịa na-egbu oge mgbaze nke tebụl shuga. N'ozuzu, atụmatụ ndị a buckwheatỌ na-egosi na ọ bụ nhọrọ dị mma maka ndị ọrịa mamịrị ma ọ bụ ndị chọrọ imeziwanye nguzozi shuga n'ọbara ha.

Na-eme ka ahụike obi dịkwuo mma

Buckwheat Ọ nwere ike melite ahụike obi. Rutin nwere ọtụtụ ogige ndị na-eme ka obi dị mma, dị ka magnesium, ọla kọpa, eriri na ụfọdụ protein.

N'etiti ọka na pseudocereals buckwheat Ọ bụ isi iyi kachasị nke rutin, antioxidant nke nwere ike inwe mmetụta ahụike bara uru.

Rutin nwere ike ibelata ihe ize ndụ nke ọrịa obi site na igbochi mkpụkọ ọbara, ibelata mbufụt na ibelata ọbara mgbali.

BuckwheatA chọpụtakwara na ọ nwere mmetụta bara uru na nhazi nke lipids ọbara (profaịlụ ọbara lipid). Profaịlụ lipid ọbara dara ogbenye bụ ihe amaara nke ọma ihe ize ndụ maka ọrịa obi.

Nnyocha e mere na 850 ndị ikom na ndị inyom China chọpụtara na ha jikọtara ya na ọbara mgbali elu yana mmụba nke profaịlụ lipid ọbara, gụnyere ọkwa dị ala nke LDL (cholesterol "ọjọọ") na ọkwa dị elu nke HDL ("ezigbo" cholesterol). oriri buckwheat Enwere njikọ n'etiti.

A kwenyere na mmetụta a sitere na ụdị protein nke na-ejikọta cholesterol n'ime usoro nri nri ma na-egbochi ịmịnye ya n'ime ọbara.

N'ihi nke a, mgbe niile rie buckwheat Ọ bara uru maka ahụike obi.

Nwere ike ịnwe ihe mgbochi ọrịa kansa

BuckwheatProtein na amino acid dị na ya nwere ike inye aka gbochie ọrịa kansa.

protein buckwheatỌ bara ụba na amino acid dị ka i, lysine na arginine. N'ime nnyocha e mere na China, protein ndị a - jikọtara ya na polyphenols - kpalitere ọnwụ cell (apoptosis) n'ọtụtụ ahịrị sel òké. Ọ gbochiri mmụba nke mkpụrụ ndụ kansa na oghere oke oke.

buckwheat tartaric TBWSP31, protein akwụkwọ akụkọ dịpụrụ adịpụ na mpụta, nwere ike igosipụta ihe mgbochi mgbochi megide ahịrị mkpụrụ ndụ kansa ara mmadụ. Selụ ahụ gosipụtara mgbanwe anụ ahụ bụ ụdị mkpụrụ ndụ kansa na-anwụ anwụ.

ọka buckwheatA kọkwara na ọ nwere mmetụta anticancer na ọmụmụ ndị e mere na ụmụ oke. A na-atụ aro na ogbugbo ya nwere ike ịnwe ọrụ anticancer megide ahịrị mkpụrụ ndụ kansa dị iche iche.

Nwere ike belata afọ ntachi na IBD

Buckwheat protein Ọ nwekwara mmetụta laxative. N'ọmụmụ ihe oke, wepụ protein buckwheatachọghị nke ọgwụgwọ nke afọ ntachi Achọpụtara ya na ọ bụ onye ọrụ bara uru maka

BuckwheatỌ bụ onye na-egbochi mkpali dị ike. Iko iko ma ọ bụ enweghị iko nwere ike belata mbufụt nke eriri afọ. 

Ụfọdụ ihe akaebe buckwheatNke a na-egosi na ọ nwere ike ịkpata gas na ụfọdụ ndị. Ọ bụrụ na ị nweta akara ngosi ọ bụla, kwụsị iji wee kpọtụrụ dọkịta gị.

Enwere ike inye aka na-agwọ ọrịa polycystic ovary (PCOS)

BuckwheatO nwere ngwakọta a na-akpọ D-chiro-inositol, nke bụ onye mgbasa ozi insulin. Polycystic ovary syndrome (PCOS) Achọpụtala erughi D-chiro-inositol na ndị nwere ọrịa shuga.

Ndị na-eme nchọpụta na-arụ ọrụ ịzụlite ụdị okike na nke sịntetik nke D-chiro-inositol iji nyere aka jikwaa PCOS.

Inye carbohydrate a site na nri gosikwara mmetụta dị mma. Bran mkpụrụ buckwheat Ọ ga-abụ nhọrọ kacha mma n'ọnọdụ ndị dị otú ahụ.

Kedu ihe bụ nsogbu nke buckwheat?

Na mgbakwunye na ịkpata mmeghachi omume nfụkasị na ụfọdụ ndị mmadụ. buckwheat Ọ nweghị mmetụta ọ bụla amaara ama mgbe ejiri ya na oke oke.

buckwheat allergies

BuckwheatỌ bụrụ na a na-eri ya ugboro ugboro na n'ọtụtụ buru ibu, ihe nfụkasị ọka wit na-amalite ịmalite. Ihe a maara dị ka ihe nfụkasị ahụ cross-reactivity na-adịkarị na ndị na-enwe nfụkasị na latex ma ọ bụ osikapa.

Mgbaàmà nwere ike ịgụnye rashes akpụkpọ, ọzịza, mgbakasị mgbaze na, n'ọnọdụ kachasị njọ, ihe nfụkasị ahụ siri ike.

Kedu ka esi esi nri buckwheat?

Nri buckwheat

ihe

• Buckwheat a na-ekpo ọkụ: 1 cup, toasted (Ọ bụrụ na ịnweghị ike ịchọta groats ndị a na-esi nri, ị nwere ike gbanye ha na skillet akọrọ n'elu ọkara okpomọkụ maka ihe dị ka nkeji 4-5 ma ọ bụ ruo mgbe aja aja aja.)
• 1+¾ iko mmiri
• 1-2 tablespoons na-enweghị nnu nnu
• ½ teaspoon nke nnu

Olee otu esi eme ya?

- Sachaa buckwheat na igbapu mmiri nke ọma.

– Tinye buckwheat groats, mmiri, bọta na nnu n'ime ite dị ọkara ma weta obụpde.

- Jiri mkpuchi dabara adaba kpuchie ite ahụ ma belata okpomọkụ.

- Esi nri na obere okpomọkụ maka nkeji 18-20.

- Tinye otu tablespoon nke bọta ma ọ bụrụ na ọ dị mkpa.

- Ị nwere ike iri ya site n'ịgbakwunye ya na efere dị ka efere akwụkwọ nri.

N'ihi ya;

Buckwheat, bụ ụdị pseudocereal. Ọ bụ enweghị gluten, ọgaranya na mineral na ogige osisi dị iche iche, karịsịa na-emekarị, ọ bụkwa ezigbo isi iyi nke eriri.

na-eri buckwheatỌ nwere uru ahụike dị iche iche, dịka njikwa shuga ọbara na ahụike obi.