Chii chinonzi buckwheat, chii chakanakira? Benefits uye Kukuvadza

Buckwheat Icho chikafu chinonzi zviyo zvenhema. Pasinei nezita rayo, gorosiIzvo hazvina chekuita nazvo uye saka haina gluten-isina.

BuckwheatNzungu dzinoitwa hupfu nemanoodles. Inonyanya kudyiwa sechikafu chine hutano munyika dzakawanda nekuda kwehuwandu hwayo hwemaminerari uye akasiyana antioxidants. Iine hutano hunoshamisa hunobatsira, kusanganisira kugadziriswa kwehuga hweropa.

Mbeu dzinowanzoita shava muruvara uye hadzina kurongeka muchimiro. Buckwheat Inokura kuchamhembe kwehemisphere, kunyanya muCentral neEastern Europe, Russia, Kazakhstan neChina.

Nutritional Kukosha kweBuckwheat

BuckwheatIine mapuroteni, akasiyana mamineral uye antioxidants. Nutritional kukosha kwebhakkwheat yakakwirira kudarika dzimwe zviyo zvakawanda.

Tafura iri pazasi inopa ruzivo rwezvekudya zvakakosha zvinowanikwa muchibage ichi.

Zvokudya Zvokudya: Buckwheat, mbishi - 100 gramu

Buckwheatine ese amino acids, saka inogona kutorwa seprotein yakakwana. Inotakurwawo ne phytochemicals.

Zvidzidzo, buckwheatInoratidza kuti gorosi gorosi rine 2-5 nguva yakawanda phenolic compounds kupfuura oats kana bhari. Uye zvakare, bran uye hulls zveiyi cereal zvine 2-7 nguva yakawanda antioxidant chiitiko kupfuura bhari, oats uye triticale.

Buckwheat Carbohydrate Value

Buckwheat kazhinji ine makabhohaidhiretsi. Carbohydrates nekurema buckwheat yakabikwa Inoita 20% yehuremu hwayo.

Makabhohaidhiretsi ari muchimiro che starch, inova ndiyo yekutanga kuchengetedza macarbohydrates muzvirimwa. Glycemic index ye buckwheat kukosha kwakaderera kusvika pakati nepakati. Mune mamwe mazwi, hazvikonzerese zvisina kunaka uye nekukurumidza spikes mumazinga eshuga yeropa.

BuckwheatMamwe emakabhohaidhiretsi anonyungudika, akadai sefagopyritol uye D-chiro-inositol, anobatsira kunonoka kukwira kweshuga yeropa mushure mekudya.

fiber content

Buckwheat inewo huwandu hwakanaka hwefiber, zvikamu zvekudya (zvikurukuru macarbohydrates) izvo muviri haugone kugaya. Izvi zvakanaka kune hutano hwekoloni.

Nehuremu, faibha inoita 2.7% yegoko rakabikwa uye rinosanganisira zvakanyanya cellulose uye lignin. Iyo fiber inosungirirwa muhombodo uye inovhara shell. Shell, buckwheat Icho chikamu cheupfu uye chinowedzera kunaka kwakasiyana.

Pamusoro pezvo, rind rinopokana nekugayiwa uye saka rakaiswa muchikamu sefiber. resistant starch inosanganisira. Resistant starch inopinda mucolon, iyo inobva yaviriswa nemabhakitiriya eko. Aya mabhakitiriya anobatsira, akadai sebutyrate short cheni mafuta acids zvinogadzira.

Butyrate uye mamwe mapfupi-cheni fatty acids anoshanda sechikafu chemasero akatenderedza colon, kuvandudza hutano hwekoloni uye kuderedza njodzi yekenza yekoloni.

Buckwheat Protein Ratio uye Kukosha

Buckwheat ine zvishoma zveprotein. Protein nekurema, yakabikwa buckwheat huskInoita 3.4% ye

Nekuda kweiyo yakaenzana amino acid mbiri, protein mu buckwheatKukosha kwayo kwekudya kwakanyanya. Iyo inonyanya kupfuma mu lysine uye arginine amino acids.

Zvakadaro, kugayiwa kwemapuroteni aya kwakadzikira nekuda kweanorwisa-kudya senge protease inhibitors uye tannins.

Mumhuka, mapuroteni egorosi akawanikwa aine mhedzisiro yekudzikisa muropa cholesterol, kudzivirira gallstone kuumbwa uye kuderedza njodzi yekenza yekoloni. buckwheat gluten pasinauye saka yakakodzera kune vanhu vanonzwa kune gluten.

Buckwheat Vitamin uye Mineral Content

Buckwheat; Yakapfuma muzvicherwa zvichienzaniswa nezviyo zvakawanda zvakaita semupunga, gorosi nechibage. Yakapfumawo muvhitamini.

imwe yemhando mbiri huru tartaric buckwheat classical buckwheatIne zvinovaka muviri kupfuura Heano maminerari akawandisa mune iyi pseudograin:

Manganese

Inowanikwa muhuwandu hwakawanda muzviyo manganeseIzvo zvakakosha kune hutano metabolism, kukura, kukura uye kudzivirira kwemuviri antioxidant.

mhangura

Izvo vanhu vazhinji vanoshaya mhangura mineralIcho chinhu chakakosha chekutsvaga chinogona kuva nemigumisiro yakanaka pahutano hwemwoyo kana ichidyiwa zvishoma.

magnesium

Kana inotorwa muhuwandu hwakakwana mukudya, iyi mineral yakakosha inogona kuderedza njodzi yezvirwere zvakasiyana-siyana zvisingaperi semhando ye2 chirwere cheshuga uye chirwere chemoyo.

Demir

Kushaikwa kweiyi mineral yakakosha kunokonzera anemia, chimiro chinoratidzwa nekuderedzwa kwekutakura oxygen muropa.

phosphorus

Iyi mineral inoita basa rakakosha mukukura nekuchengetedza matishu emuviri.

Kuenzaniswa nezvimwe zviyo, zvakabikwa buckwheat huskMaminerari mairi anonyanya kubatwa zvakanaka. Izvi zvinodaro nekuti, ye buckwheat, kutorwa kwemaminerari kunowanikwa muzviyo zvakawanda phytic acid yakaderera.

Mamwe Mishonga Yemiti

BuckwheatIyo yakapfuma mune dzakasiyana siyana antioxidant chirimwa makomisheni ayo ane mutoro kune ayo akawanda ehutano mabhenefiti. bhariIine akawanda antioxidants kupfuura mamwe zviyo zviyo senge oats, gorosi, uye rye.

Neizvi, tartaric buckwheat, classic buckwheatIyo ine yakakwirira antioxidant yemukati kupfuura Mamwe emakomisheni makuru ezvirimwa anowanikwa muzviyo izvi ndeaya:

Rutin

Izvo, buckwheatIyo huru antioxidant ndeye polyphenol. Zvidzidzo zvinoratidza kuti inogona kuderedza kuzvimba uye BP, kuvandudza lipid profile yeropa, uye kuderedza njodzi yegomarara.

quercetin

Inowanikwa mune zvakawanda zvezvirimwa zvekudya quercetinIyo antioxidant inogona kuve nemhedzisiro yehutano hunobatsira, kusanganisira kuderedza njodzi yekenza uye chirwere chemoyo.

Vitexin

Zvidzidzo zvemhuka zvinoratidza kuti vitexin inogona kunge iine huwandu hwehutano hwakanaka. Zvisinei, kunyanya kushandiswa kunogona kukonzera kuwedzera kwethyroid.

D-chiro inositol

Iyi imhando yakasarudzika yekabhohaidhireti yakanyungudika inodzikisa shuga muropa uye inogona kubatsira pakurapa chirwere cheshuga. Buckwheat, ndicho chikafu chakapfuma chemukomboni uyu wechirimwa.

Ndezvipi Zvakanakira Buckwheat?

Sezvimwe zviyo zvizere pseudocereals, kudya buckwheat anewo zvakawanda zvinobatsira. BuckwheatIyo phytonutrients mu phytonutrients inobatsira kurapa chirwere cheshuga, chirwere chemoyo, uye kenza. Kugara uchinwa nzungu iyi kunogona kubvisa kuvimbiswa.

Inopa kudzora shuga yeropa

Nokufamba kwenguva, huwandu hweshuga muropa hunogona kukonzera zvirwere zvakasiyana-siyana zvisingaperi zvakadai sechirwere cheshuga 2. Nokudaro, kunonoka kuwedzera kweshuga yeropa mushure mekudya kunokosha pakuchengetedza hutano hwakanaka.

Seyakanaka sosi ye fiber, buckwheatIyo glycemic index inokwira kubva pasi kusvika pakati, zvinoreva kuti kukwira kweshuga yeropa kuchave kunonoka uye zvishoma nezvishoma mushure mekudya.

Zvechokwadi, zvidzidzo zvevanhu zvakaratidza kuti chirwere cheshuga buckwheat Zvave zvichiratidzwa kuti kuidya kunoderedza mazinga ehuga.

Izvi zvinotsigirwa nechidzidzo chechirwere cheshuga, apo buckwheat concentrate yakawanikwa kuderedza shuga yeropa ne12-19%.

Mhedzisiro iyi inofungidzirwa kuve nekuda kweiyo yakasarudzika soluble carbohydrate inozivikanwa seD-chiro-inositol. Zvidzidzo zvinoratidza kuti D-chiro-inositol inoita kuti masero awedzere kunzwa kune hormone insulin, iyo inoita kuti vatore shuga kubva muropa.

Pamusoro pe, buckwheatZvimwe zvezvikamu zvaro zvinononoka kugaya shuga yetafura. Kazhinji, zvinhu izvi ndizvo buckwheatZvinoratidza kuti isarudzo ine hutano kune vane chirwere cheshuga kana avo vanoda kuvandudza chiyero cheshuga yeropa.

Inovandudza hutano hwemwoyo

Buckwheat inogona kuvandudza hutano hwemwoyo. Rutin ine akawanda ane hutano hwemoyo makomisheni akadai semagnesium, mhangura, fiber uye mamwe mapuroteni.

Pakati pezviyo uye pseudograins buckwheat Ndiyo yakapfuma sosi yerutin, antioxidant inogona kuve nemhedzisiro yehutano hunobatsira.

Rutin inogona kuderedza njodzi yechirwere chemoyo nekudzivirira kugwamba kweropa, kuderedza kuzvimba uye kuderedza BP.

BuckwheatYakawanikwa zvakare iine mhedzisiro inobatsira pakuumbwa kwemafuta eropa (blood lipid profile). A urombo ropa lipid profile ndiyo inonyanyozivikanwa njodzi yechirwere chemoyo.

Muchidzidzo che 850 varume nevakadzi vechiChinese vane kuderera kweropa uye yakagadziridzwa yeropa lipid profile, kusanganisira yakaderera mazinga eLDL ("yakaipa" cholesterol) uye yakakwirira yeHDL ("yakanaka" cholesterol). Buckwheat kushandiswa pane hukama pakati

Mhedzisiro iyi inotendwa kuti inokonzerwa nerudzi rweprotein inosunga cholesterol mudumbu uye inodzivirira kupinda kwayo muropa.

Nokuda kwechikonzero ichi, nguva dzose kudya buckwheat Inobatsira kune hutano hwemoyo.

Inogona kunge iine anticancer properties

BuckwheatMapuroteni nemaamino acids ari mairi anogona kubatsira kudzivirira kenza.

buckwheat proteinYakapfuma mune amino acids senge i, lysine uye arginine. Muchidzidzo chakaitwa kuChina, mapuroteni aya - akabatana nemapolyphenols - akakonzeresa kufa kwesero (apoptosis) mumitsetse yakawanda yemakonzo. Yakaramba kuwanda kwemasero egomarara mumakonzo.

tartaric buckwheat TBWSP31, puroteni yakasarudzika yakaparadzaniswa neyakatorwa, inogona kuratidza antiproliferative zvimiro kurwisa kenza yemazamu cell mitsara. Iwo maseru airatidza shanduko dzemuviri dzakafanana nemaseru egomarara ari kufa.

buckwheat groatsYakanzi zvakare ine anticancer mhedzisiro muzvidzidzo pamakonzo. Zvinokurudzirwa kuti bark rayo rinogona kunge riine anticancer chiitiko chinopesana neakasiyana cancer cell mitsara.

Inogona kubvisa kuvimbiswa uye IBD

buckwheat mapuroteni Inoratidzawo laxative effect. Muzvidzidzo zvemakonzo, buckwheat protein yakatorwayevasingadiwi kurapwa kwekuvhara Yakawanikwa iine mumiririri anobatsira

BuckwheatIine simba rinopesana nekuputika. Yakaviriswa kana isina kuviriswa inogona kubvisa kuzvimba kweura. 

Humwe humbowo hweanecdotal buckwheatIzvi zvinoratidza kuti inogona kukonzera gasi mune vamwe vanhu. Kana ukaona chero zviratidzo, rega kushandisa uye bvunza chiremba wako.

Inogona kubatsira kurapa polycystic ovary syndrome (PCOS)

Buckwheatine musanganiswa unonzi D-chiro-inositol, inova insulin murevereri. Polycystic ovary syndrome (PCOS) D-chiro-inositol kushomeka kwakawanikwa kune vanhu vane

Vatsvagiri vari kuyedza kugadzira akasiyana uye ekugadzira akasiyana eD-chiro-inositol kubatsira kubata PCOS.

Kupa iyi carbohydrate kuburikidza nekudya kwakaratidzawo maitiro akanaka. Buckwheat germ bran Mumamiriro ezvinhu akadaro, inenge iri sarudzo yakanaka.

Ndezvipi Zvinokuvadza zveBuckwheat?

Kunze kwekukonzera allergic reactions mune vamwe vanhu, buckwheat Haina mhedzisiro inozivikanwa kana ichidyiwa zvine mwero.

Buckwheat allergies

BuckwheatKana ikadyiwa kakawanda uye muhuwandu hukuru, gorosi rinopisa rinotanga kukura. Chiitiko chinonzi allergic cross-reactivity chinowanzoitika muvanhu vane latex kana rice allergies.

Zviratidzo zvinogona kusanganisira kuputika kweganda, kuzvimba, kugumbuka kwekudya, uye mumamiriro ezvinhu akaipisisa, kushamiswa kwakanyanya kweallergic.

Nzira yekubika Buckwheat?

Buckwheat Kudya

zvinhu

• Groats: 1 kapu, yakakangwa (Kana iwe usingakwanisi kuwana groats pre-fried, unogona kuibva mune yakaoma skillet pamusoro pekupisa kwepakati kwemaminetsi 4-5 kana kusvika kusvika ndarama.)
• 1+¾ mukombe wemvura
• 1-2 maspuniji emafuta asina kuiswa
• ½ teaspoon yemunyu

Zvinoitwa sei?

– Sukurudza buckwheat uye dhonza mvura zvakanaka.

– Mupoto yepakati, isa zviyo zvebuckwheat, mvura, bota nemunyu wopisa.

– Vhara pani nechivharo chinobata-bata uye kuderedza kupisa.

– Bika pamoto wakaderera kwemaminitsi 18-20.

– Wedzera imwe chipunu chebhota kana zvichidiwa.

- Unogona kuipedza nekuwedzera kune ndiro dzakaita semuriwo ndiro.

Semagumo;

BuckwheatImhando yezviyo zvepseudo. Iyo haina gluten-isina, yakapfuma mumaminerari uye akasiyana-siyana emiti makomisheni, kunyanya rutin, uye yakanaka sosi yefiber.

kudya buckwheatIine hutano hwakasiyana-siyana hunobatsira, kusanganisira kutonga shuga yeropa uye hutano hwemwoyo.