Buckwheat ke eng, e molemo bakeng sa eng? Melemo le Likotsi

Buckwheat Ke lijo tse bitsoang lijo-thollo tsa bohata. Ho sa tsotellehe lebitso la eona, koroHa e amane le eona, ka hona ha e na gluten.

BuckwheatLinate li etsoa phofo le li-noodle. E tumme e jeoa e le lijo tse phetseng hantle linaheng tse ngata ka lebaka la litaba tsa eona tse phahameng tsa liminerale le li-antioxidants tse fapaneng. E na le melemo e tsotehang ea bophelo bo botle, ho kenyelletsa le taolo e ntlafetseng ea tsoekere ea mali.

Hangata lijo-thollo li sootho ka 'mala le sebopeho se sa tloaelehang. Buckwheat E hola karolong e ka leboea ea lefatše, haholo-holo Europe Bohareng le Bochabela, Russia, Kazakhstan le Chaena.

Boleng ba Phepo ea Buckwheat

BuckwheatE na le liprotheine, liminerale tse fapaneng le li-antioxidants. Boleng ba phepo ea buckwheat e phahameng hofeta dithollo tse ding tse ngata.

Tafole e ka tlase e fana ka leseli mabapi le limatlafatsi tsa bohlokoa tse fumanoang lijo-thollong tsena.

Lintlha tsa phepo e nepahetseng: Buckwheat, e tala - 100 grams

Buckwheate na le li-amino acid tsohle, kahoo e ka nkoa e le protheine e feletseng. E boetse e tletse li-phytochemicals.

Lithuto, buckwheatE senola hore kokoana-hloko ea koro e na le metsoako ea phenolic ka makhetlo a 2-5 ho feta oats kapa harese. Ntle le moo, li-bran le li-hulls tsa lijo-thollo tsena li na le ts'ebetso ea antioxidant ka makhetlo a 2-7 ho feta harese, oats le triticale.

Boleng ba lik'habohaedreite tsa Buckwheat

Buckwheat e na le boholo ba lik'habohaedreite. Li-carbohydrate ka boima ba 'mele buckwheat e phehiloeng E etsa hoo e ka bang 20% ​​ea boima ba eona.

Lik'habohaedreite li ka sebopeho sa starch, e leng mofuta oa mantlha oa polokelo ea lik'habohaedreite limeleng. Lenane la glycemic la buckwheat boleng bo tlase ho isa ho bo mahareng. Ka mantsoe a mang, ha e bake li-spikes tse sa pheleng hantle le tse potlakileng maemong a tsoekere ea mali.

BuckwheatTse ling tsa lik'habohaedreite tse qhibilihang, tse kang fagopyritol le D-chiro-inositol, li thusa ho liehisa ho phahama ka potlako ha tsoekere ea mali ka mor'a lijo.

boleng ba fiber

Buckwheat e boetse e na le fiber e ngata, likarolo tsa lijo (haholo-holo lik'habohaedreite) tseo 'mele o sitoang ho li sila. Sena se molemo bakeng sa bophelo bo botle ba mala.

Ka boima ba 'mele, fiber e etsa 2.7% ea bokaholimo bo phehiloeng 'me e na le selulose le lignin. Fiber e tsepamisitsoe ka har'a khetla 'me e koahela khetla. Khetla, buckwheat Ke karolo ea phofo 'me e eketsa tatso e ikhethang.

Ho feta moo, rind ha e na tšilo ea lijo 'me ka hona e aroloa e le fiber. starch e hanyetsanang akarelletsa. Setache se hananang le sona se fetela ka kholeng, moo se lomosoang ke libaktheria tsa sebakeng seo. Libaktheria tsena tse molemo, tse kang butyrate ketane e khuts'oane ea mafura acid hlahisa.

Butyrate le li-acid tse ling tse khuts'oane li sebetsa e le limatlafatsi bakeng sa lisele tse pota-potileng kolone, ho ntlafatsa bophelo bo botle ba mala le ho fokotsa kotsi ea mofetše oa mala.

Karolelano ea protheine ea Buckwheat le Boleng

Buckwheat e na le protheine e nyane. Protheine ka boima ba 'mele, e phehiloe lekhapetla la buckwheatE etsa karolo ea 3.4 lekholong ea

Ka lebaka la boemo bo leka-lekaneng ba amino acid, protheine ka buckwheatBoleng ba eona ba phepo bo holimo haholo. E ruile haholo-holo ka lysine le arginine amino acid.

Leha ho le joalo, tšilo ea liprotheine tsena e batla e le tlaase ka lebaka la li-anti-nutrients tse kang protease inhibitors le tannins.

Liphoofolo, protheine ea koro e fumanoe e na le phello e fokolang maling a k'holeseterole, e thibela ho thehoa ha gallstone le ho fokotsa kotsi ea kankere ea mala. lijo tse nang le buckwheat gluten'me ka hona e loketse batho ba nang le bothata ba gluten.

Li-vithamine tsa Buckwheat le Liminerale

Buckwheat; E ruile ka liminerale ha e bapisoa le lijo-thollo tse ngata tse kang raese, koro le poone. E boetse e na le livithamine tse ngata.

o mong oa mefuta e 'meli ea sehlooho buckwheat ea tartaric classic buckwheatE na le limatlafatsi tse ngata ho feta Mona ke liminerale tse ngata ka ho fetisisa pseudograin ena:

Manganese

E fumanoa ka bongata lijong tse felletseng mankaneseE bohlokoa bakeng sa metabolism e phetseng hantle, kholo, nts'etsopele le tšireletso ea 'mele ea antioxidant.

koporo

Seo batho ba bangata ba se hlokang minerale ea koporoKe ntho ea bohlokoa ea ho latela mohlala e ka bang le liphello tse ntle bophelong ba pelo ha e jeoa ka tekanyo e nyenyane.

magnesium

Ha diminerale ena ea bohlokoa e nkoa ka tekanyo e lekaneng ea lijo, e ka fokotsa kotsi ea mafu a sa foleng a kang mofuta oa 2 lefu la tsoekere le lefu la pelo.

Demir

Khaello ea minerale ena ea bohlokoa e baka phokolo ea mali, boemo bo khetholloang ke ho fokotseha ha matla a ho tsamaisa oksijene maling.

phosphorus

Morara ona o phetha karolo ea bohlokoa khōlong le tlhokomelong ea lisele tsa 'mele.

Ha ho bapisoa le lijo-thollo tse ling, tse phehiloeng lekhapetla la buckwheatLiminerale tse ho eona li monya hantle ka ho khetheha. Sena ke hobane, ea buckwheat, mokhoa o tloaelehileng oa ho monya liminerale o fumanoang lijong tse ngata phytic acid e batla e le tlase.

Metsoako e meng ea Semela

BuckwheatE na le mefuta e mengata ea li-antioxidant tsa limela tse ikarabellang bakeng sa melemo ea eona e mengata ea bophelo bo botle. hareseE na le li-antioxidants tse ngata ho feta lijo-thollo tse ling tse kang oats, koro le rye.

Ka sena, buckwheat ea tartaric, buckwheat ea khaleE na le li-antioxidant tse ngata ho feta E meng ea metsoako e meholo ea limela e fumanoang lijo-thollong tsena ke:

Tloaelo

Eona, buckwheatAntioxidant e ka sehloohong ke polyphenol. Liphuputso li bontša hore e ka fokotsa ho ruruha le khatello ea mali, ea ntlafatsa boemo ba lipid ea mali le ho fokotsa kotsi ea kankere.

quercetin

E fumanoa lijong tse ngata tsa limela quercetinKe antioxidant e ka bang le litlamorao tsa bophelo bo botle, ho kenyelletsa ho fokotsa kotsi ea mofetše le lefu la pelo.

Vitexin

Liphuputso tsa liphoofolo li bontša hore vitexin e ka ba le melemo e mengata ea bophelo bo botle. Leha ho le joalo, tšebeliso e feteletseng e ka baka thyroid e atolositsoeng.

D-chiro inositol

Ona ke mofuta o ikhethileng oa lik'habohaedreite tse qhibilihang tse theolang tsoekere e maling 'me e ka ba molemo bakeng sa kalafo ea lefu la tsoekere. Buckwheat, ke mohloli o ruileng oa lijo oa motsoako oa semela sena.

Melemo ea Buckwheat ke Efe?

Joalo ka li-pseudocereals tse ling tsa lijo-thollo, ja buckwheat hape e na le melemo e mengata. BuckwheatLi-phytonutrients tse ka har'a phytonutrients li thusa ho phekola lefu la tsoekere, lefu la pelo le mofets'e. Ho sebelisoa ha linate tsena khafetsa ho ka imolla ho pipitlelano.

E fana ka taolo ea tsoekere ea mali

Ha nako e ntse e ea, tsoekere e ngata maling e ka baka mafu a fapaneng a sa foleng a kang lefu la tsoekere la mofuta oa 2. Ka hona, ho fokotsa ho phahama ha tsoekere ea mali ka mor'a lijo ke habohlokoa bakeng sa ho boloka bophelo bo botle.

E le mohloli o motle oa fiber, buckwheatLenane la eona la glycemic le nyoloha ho tloha tlaase ho ea ho le itekanetseng, ho bolelang hore ho phahama ha tsoekere e maling ho tla lieha le ho feta ka mor'a lijo.

Ka sebele, liphuputso tsa batho li bontšitse hore lefu la tsoekere buckwheat Ho bontšitsoe hore ho e ja ho theola tsoekere ea mali.

Sena se tšehetsoa ke phuputso ea rat ea lefu la tsoekere, moo concentrate ea buckwheat e fumanoeng e theola tsoekere ea mali ka 12-19%.

Phello ena ho nahanoa hore e bakoa ke lik'habohaedreite tse qhibilihang tse ikhethang tse tsejoang e le D-chiro-inositol. Liphuputso li bontša hore D-chiro-inositol e etsa hore lisele li utloe haholo ho hormone ea insulin, e etsang hore li monye tsoekere maling.

Holim'a moo, buckwheatLikarolo tse ling tsa eona li liehisa tšilo ea tsoekere ea tafoleng. Ka kakaretso, likarolo tsena li buckwheatE bontša hore ke khetho e phetseng hantle bakeng sa batho ba nang le lefu la tsoekere kapa ba batlang ho ntlafatsa tekanyo ea tsoekere ea mali.

E ntlafatsa bophelo bo botle ba pelo

Buckwheat e ka ntlafatsa bophelo bo botle ba pelo. Rutin e na le metsoako e mengata ea bophelo bo botle ba pelo e kang magnesium, koporo, fiber le liprotheine tse ling.

Pakeng tsa lijo-thollo le pseudograins buckwheat Ke mohloli o ruileng ka ho fetisisa oa rutin, antioxidant e ka bang le liphello tse molemo tsa bophelo bo botle.

Rutin e ka fokotsa kotsi ea lefu la pelo ka ho thibela ho thehoa ha lesela la mali, ho fokotsa ho ruruha le ho theola khatello ea mali.

BuckwheatHo boetse ho fumanoe hore e na le litlamorao tse ntle ho sebopeho sa mafura a mali (profil ea lipids ea mali). Boemo bo bobe ba lipid maling ke sesosa se tsebahalang sa kotsi bakeng sa lefu la pelo.

Phuputsong ea banna le basali ba Machaena ba 850 ba nang le khatello e tlaase ea mali le boemo bo ntlafetseng ba lipid ba mali, ho kenyelletsa le maemo a tlaase a LDL ("bad" cholesterol) le maemo a phahameng a HDL ("ntle" cholesterol). tšebeliso ea buckwheat ho na le kamano pakeng tsa

Ho lumeloa hore phello ena e bakoa ke mofuta oa protheine e tlamellang k'holeseterole ka har'a tšilo ea lijo 'me e thibela ho kena ha eona maling.

Ka lebaka lena, kamehla ja buckwheat E molemo bakeng sa bophelo bo botle ba pelo.

E ka ba le thepa ea anticancer

BuckwheatProtheine le li-amino acid tse ho eona li ka thusa ho thibela mofetše.

protheine ea buckwheatE na le li-amino acid tse ngata tse kang i, lysine le arginine. Phuputsong e entsoeng Chaena, liprotheine tsena - hammoho le polyphenols - li ile tsa baka lefu la sele (apoptosis) meleng e mengata ea litoeba. E ile ea hanela ho ata ha lisele tsa mofetše ka har'a likhoto.

buckwheat ea tartaric TBWSP31, protheine e ncha e arohaneng le lintlha tsa eona, e ka bonts'a thepa ea antiproliferative khahlano le mela ea lisele tsa mofetše oa matsoele. Lisele li bontšitse liphetoho tsa 'mele tse tšoanang le lisele tsa mofetše tse shoang.

lijo-thollo tsa buckwheatHo boetse ho tlalehiloe hore e na le litlamorao tsa anticancer lithutong tsa litoeba. Ho lumeloa hore makhapetla a eona a ka ba le ts'ebetso ea anticancer khahlano le mela e fapaneng ea lisele tsa mofetše.

E ka imolla khatello ea maikutlo le IBD

liprotheine tsa buckwheat E boetse e bontša phello ea laxative. Lithutong tsa likhoto, tlhahiso ea protheine ea buckwheatya ba sa batleheng phekolo ea ho pipitlelana E fumanoe e le moemeli ea molemo bakeng sa

BuckwheatKe ntho e matla e thibelang ho ruruha. Ho belisoa kapa ho sa belisoa ho ka kokobetsa ho ruruha ha mala. 

Bopaki bo bong bo sa tloaelehang buckwheatSena se fana ka maikutlo a hore e ka baka khase ho batho ba bang. Haeba u e-na le matšoao leha e le afe, khaotsa ho sebelisa 'me u buisane le ngaka ea hau.

E ka thusa ho phekola lefu la polycystic ovary (PCOS)

Buckwheate na le motsoako o bitsoang D-chiro-inositol, e leng mokena-lipakeng oa insulin. Polycystic ovary syndrome (PCOS) Ho haella ha D-chiro-inositol ho fumanoe ho batho ba nang le

Bafuputsi ba leka ho hlahisa mefuta ea tlhaho le ea maiketsetso ea D-chiro-inositol ho thusa ho laola PCOS.

Ho fana ka lik'habohaedreite tsena ka lijo ho boetse ho bontšitse liphello tse ntle. Kokoana ea kokoana-hloko ea Buckwheat Maemong a joalo, e ka ba khetho e nepahetseng.

Likotsi tsa Buckwheat ke life?

Ntle le ho baka allergy ho batho ba bang, buckwheat Ha e na litla-morao tse tsejoang ha e jeoa ka tekanyo e itekanetseng.

allergy ea buckwheat

BuckwheatHaeba e jeoa khafetsa le ka bongata, ho kula ha koro ho atisa ho hlaha. Ketsahalo e tsejoang e le allergic cross-reactivity e tloaelehile haholo ho batho ba nang le latex kapa raese allergy.

Matšoao a ka kenyelletsa lekhopho la letlalo, ho ruruha, ho ferekana ha tšilo ea lijo, 'me boemong bo bobe ka ho fetisisa, ho ba le ts'oaetso e matla ea ho kula.

Mokhoa oa ho pheha buckwheat?

Lijo tsa Buckwheat

thepa

• Li-groats tsa buckwheat: kopi e le 'ngoe, e halikiloeng (Haeba u sa fumane li-groats tse halikiloeng, u ka li halika ka har'a skillet e omileng ka mocheso o mofuthu ka metsotso e ka bang 1-4 kapa ho fihlela e le putsoa ea khauta.)
• 1+¾ senoelo sa metsi
• 1-2 tablespoons ea botoro e se nang letsoai
• ½ teaspoon ea letsoai

E etsoa joang?

- Hlatsoa buckwheat 'me u tšolle metsi hantle.

– Ka sekotlolo se sehareng, tšela li-groats tsa buckwheat, metsi, botoro le letsoai ’me u li belise.

– Koahela pan ka sekwahelo se tiileng ’me u fokotse mocheso.

- Pheha ka mocheso o tlase metsotso e 18-20.

– Kenya khaba e eketsehileng ea botoro ha ho hlokahala.

- U ka e ja ka ho e kenyelletsa lijana tse kang lijana tsa meroho.

Ka hoo;

BuckwheatKe mofuta oa lijo-thollo oa pseudo. Ha e na gluten, e ruile ka liminerale le metsoako e fapaneng ea limela, haholo-holo rutin, 'me ke mohloli o motle oa fiber.

ho ja buckwheatE na le melemo e fapaneng ea bophelo bo botle, ho kenyelletsa taolo ea tsoekere ea mali le bophelo bo botle ba pelo.