Yintoni i-buckwheat, ilungele ntoni? Iingenelo kunye neeNgozi

I-Buckwheat Kukutya okubizwa ngokuba ziinkozo zobuxoki. Ngaphandle kwegama layo, ingqolowaAyinanto yakwenza nayo kwaye ke ayinagluten.

I-BuckwheatAmandongomane enziwa umgubo kunye nee-noodles. Ithandwa kakhulu njengokutya okunempilo kumazwe amaninzi ngenxa yomxholo wayo ophezulu weeminerali kunye nee-antioxidants ezahlukeneyo. Ineenzuzo ezimangalisayo zempilo, kubandakanywa nokuphuculwa kolawulo lweswekile yegazi.

Iinkozo ziqhelekile ukuba mdaka ngombala kwaye azimi kakuhle. I-Buckwheat Ikhula kwi-hemisphere esenyakatho, ikakhulukazi kuMbindi kunye neMpuma Yurophu, eRashiya, eKazakhstan naseChina.

Ixabiso lesondlo seBuckwheat

I-BuckwheatIqulethe iiprotheni, iiminerali ezahlukeneyo kunye ne-antioxidants. Ixabiso lesondlo se-buckwheat ngaphezulu kunezinye iinkozo ezininzi.

Le theyibhile ingezantsi inika ulwazi ngezondlo ezibalulekileyo ezifumaneka kolu khozo.

Inyaniso yezondlo: Buckwheat, eluhlaza - 100 grams

I-Buckwheatiqulethe zonke ii-amino acids, ngoko ke inokuthathwa njengeprotheyini epheleleyo. Iphinde ilayishwe nge-phytochemicals.

Izifundo, buckwheatItyhila ukuba intsholongwane yengqolowa iqulethe amaxesha angama-2-5 ngaphezulu kwe-phenolic compounds kuneoats okanye ibhali. Ukongeza, i-bran kunye ne-hulls yale cereal ine-2-7 amaxesha angaphezu kwe-antioxidant umsebenzi kunebhali, i-oats kunye ne-triticale.

Buckwheat Carbohydrate Ixabiso

I-Buckwheat iqulathe ubukhulu becala iicarbohydrates. Iicarbohydrate ngobunzima buckwheat ephekiweyo Yenza malunga ne-20% yobunzima bayo.

Iikhabhohayidrethi zikwimo yesitatshi, eyona ndlela iphambili yokugcina iicarbohydrates kwizityalo. Isalathisi seGlycemic se-buckwheat ixabiso eliphantsi ukuya phakathi. Ngamanye amazwi, ayibangeli i-spikes engafanelekanga kwaye ikhawulezayo kumanqanaba eswekile yegazi.

I-BuckwheatEzinye zecarbohydrates ezinyibilikayo, ezifana nefagopyritol kunye ne-D-chiro-inositol, zinceda ukucothisa ukunyuka ngokukhawuleza kweswekile yegazi emva kokutya.

umxholo wefiber

I-Buckwheat ikwaqulethe isixa esihle sefayibha, iinxalenye zokutya (ingakumbi iicarbohydrates) umzimba ongenako ukwetyisa. Oku kulungile kwimpilo yekholoni.

Ngobunzima, i-fiber yenza i-2.7% ye-crust ebilisiwe kwaye iqulethe ikakhulu i-cellulose kunye ne-lignin. Ifiber igxininiswe kwiqokobhe kwaye igqume iqokobhe. Iqokobhe, buckwheat Liyinxalenye yomgubo kwaye yongeza incasa eyahlukileyo.

Ukongezelela, i-rind iyamelana nokugaya kwaye ngoko ihlelwa njengefayibha. isitatshi esixhathisayo ibandakanya. Isitatshi esixhathisayo sidlula kwikholoni, apho siye sivundiswe ziibhaktheriya zendawo. Ezi bhaktheriya ezinenzuzo, ezifana ne-butyrate ikhonkco elifutshane elinamafutha acid ivelisa.

I-Butyrate kunye nezinye i-acid-chain fatty acids zisebenza njengezondlo kwiiseli ezihlala kwikholoni, ziphucula impilo yekholoni kunye nokunciphisa umngcipheko womhlaza wekoloni.

Buckwheat Protein Ratio kunye nexabiso

I-Buckwheat iqulethe ixabiso elincinci leprotheni. Iprotheyini ngobunzima, ibilisiwe ikhoba le buckwheatYenza i-3.4% ye

Ngenxa yeprofayili ye-amino acid elinganayo, protein kwi-buckwheatIxabiso layo lezondlo liphezulu kakhulu. Isityebi ngakumbi kwi-lysine kunye ne-arginine amino acids.

Nangona kunjalo, ukugaywa kwezi proteni kuphantsi ngenxa yezondlo ezichasene ne-protease inhibitors kunye ne-tannins.

Kwizilwanyana, iprotheni yengqolowa ifunyenwe inefuthe eliphantsi kwi-cholesterol yegazi, ukukhusela ukwakheka kwe-gallstone kunye nokunciphisa umngcipheko womhlaza wekoloni. buckwheat gluten freekwaye ke ngoko ilungele abantu abanovelwano kwigluten.

Buckwheat Vitamin kunye neMineral Content

I-Buckwheat; Ityebile kwiiminerali xa ithelekiswa neesiriyeli ezininzi ezifana nerayisi, ingqolowa kunye nombona. Ikwatyebile kwiivithamini.

enye yeentlobo ezimbini eziphambili tartaric buckwheat yamandulo buckwheatIqulethe izondlo ezininzi kune Nazi ezona minerali zininzi kule pseudograin:

Manganese

Ifunyenwe kwizixa eziphezulu kwiinkozo ezipheleleyo manganeseIbalulekile kwimetabolism enempilo, ukukhula, ukukhula kunye nokhuselo lomzimba lwe-antioxidant.

copper

Yintoni abantu abaninzi abangenayo iminerali yobheduYinto ebalulekileyo yokulandelela enokuba nemiphumo emihle kwimpilo yentliziyo xa idliwe ngamanani amancinci.

wemagniziyam

Xa ithathwa ngokwemilinganiselo eyaneleyo ekutyeni, le minerali ebalulekileyo inokunciphisa umngcipheko wezifo ezahlukahlukeneyo ezingapheliyo ezifana nohlobo lwe-2 yeswekile kunye nesifo senhliziyo.

Demir

Ukunqongophala kwale minerali ibalulekileyo kubangela i-anemia, imeko ebonakala ngokuncipha kokuthwala ioksijini egazini.

phosphorus

Le minerali idlala indima ebalulekileyo ekukhuleni nasekugcinweni kwezicubu zomzimba.

Xa kuthelekiswa nezinye iinkozo, ziphekwe ikhoba le buckwheatIiminerali ezikuyo zifunxeka kakuhle. Oku kungenxa yokuba, ye buckwheat, i-mineral absorption eqhelekileyo efumaneka kwiinkozo ezininzi i-phytic acid iphantsi ngokwentelekiso.

Ezinye iiCompounds zeZityalo

I-BuckwheatIsityebi kwiikhompawundi ezahlukeneyo zezityalo ze-antioxidant ezinoxanduva lweenzuzo zayo ezininzi zempilo. ibhaliIqulethe i-antioxidants eninzi kunezinye iinkozo ezifana ne-oats, ingqolowa kunye ne-rye.

Ngale nto, tartaric buckwheat, Buckwheat zakudalaInomxholo ophezulu we-antioxidant kunokuba Ezinye zeekhompawundi eziphambili zezityalo ezifumaneka kolu nkozo zezi:

Rutin

Yona, buckwheatI-antioxidant ephambili yi-polyphenol. Uphononongo lubonisa ukuba kunokunciphisa ukuvuvukala kunye noxinzelelo lwegazi, ukuphucula iprofayili ye-lipid yegazi, kunye nokunciphisa umngcipheko womhlaza.

iquercetin

Ifunyenwe kwizityalo ezininzi zokutya iquercetinYi-antioxidant enokuba nemiphumo yempilo enenzuzo, kuquka nokunciphisa umngcipheko womhlaza kunye nesifo senhliziyo.

Vitexin

Izifundo zezilwanyana zibonisa ukuba ivitexin inokuba nenani leenzuzo zempilo. Nangona kunjalo, ukusetyenziswa kakhulu kunokubangela ukwanda kwe-thyroid.

D-chiro inositol

Olu luhlobo olulodwa lwecarbohydrate enyibilikayo eyehlisa iswekile yegazi kwaye inokuba luncedo kunyango lweswekile. I-Buckwheat, ngowona mthombo wokutya otyebileyo kule khompawundi yesityalo.

Ziziphi iiNzuzo zeBuckwheat?

Njengezinye iipseudocereals eziziinkozo, yitya ibuckwheat kananjalo ineenzuzo ezininzi. I-BuckwheatI-phytonutrients kwi-phytonutrients inceda ukunyanga isifo sikashukela, isifo senhliziyo kunye nomhlaza. Ukusetyenziswa rhoqo kwale nut kunokuphelisa ukuqunjelwa.

Ibonelela ngolawulo lweswekile yegazi

Ngokuhamba kwexesha, amanqanaba aphezulu eswekile egazini anokubangela izifo ezahlukahlukeneyo ezingapheliyo ezifana nohlobo lwe-2 yeswekile. Ngoko ke, ukunciphisa ukunyuka kweshukela egazini emva kokutya kubalulekile ukugcina impilo enhle.

Njengomthombo olungileyo wefiber, buckwheatIsalathiso sayo se-glycemic sinyuka ukusuka kwi-low ukuya kwimodareyitha, oku kuthetha ukuba ukunyuka kweshukela egazini kuya kucotha kwaye ngokuthe ngcembe emva kokutya.

Ngokwenene, uphando lwabantu lubonise ukuba isifo seswekile buckwheat Kuye kwaboniswa ukuba ukutya kunciphisa amanqanaba eswekile yegazi.

Oku kuxhaswa ngophando lwesifo sikashukela, apho i-buckwheat concentrate ifunyenwe ukunciphisa iswekile yegazi nge-12-19%.

Esi siphumo sicingelwa ukuba sibangelwa yi-carbohydrate e-soluble ekhethekileyo eyaziwa ngokuba yi-D-chiro-inositol. Uphononongo lubonisa ukuba i-D-chiro-inositol yenza iiseli zibe buthathaka ngakumbi kwihomoni ye-insulin, ebangela ukuba zifunxe iswekile egazini.

Ukwengeza, buckwheatEzinye zeenxalenye zayo zilibazisa ukugaywa kweswekile yetafile. Ngokubanzi, ezi mpawu buckwheatIbonisa ukuba lukhetho olunempilo kubantu abanesifo seswekile okanye abo bafuna ukuphucula ibhalansi yeswekile yegazi.

Iphucula impilo yentliziyo

I-Buckwheat inokuphucula impilo yentliziyo. I-Rutin iqulethe iikhompawundi ezininzi ezinempilo yentliziyo ezifana ne-magnesium, ubhedu, i-fiber kunye nezinye iiprotheni.

Phakathi kwee-cereals kunye ne-pseudograins buckwheat Ngowona mthombo ocebileyo we-rutin, i-antioxidant enokuba nemiphumo emihle yempilo.

I-Rutin inokunciphisa umngcipheko wesifo senhliziyo ngokuthintela ukubunjwa kwe-blood clot, ukunciphisa ukuvuvukala kunye nokunciphisa uxinzelelo lwegazi.

I-BuckwheatKwakhona kuye kwafunyaniswa ukuba kunemiphumo emihle ekubunjweni kwamafutha egazi (iprofayili ye-lipid yegazi). Iprofayili ye-lipid engalunganga yegazi yinto eyaziwayo yomngcipheko wesifo senhliziyo.

Kuphononongo lwama-850 amadoda kunye nabasetyhini baseTshayina abanoxinzelelo lwegazi oluphantsi kunye neprofayili ye-lipid ephuculweyo, kubandakanywa amanqanaba aphantsi e-LDL ("i-cholesterol" embi) kunye namanqanaba aphezulu e-HDL ("elungileyo" ye-cholesterol). ukusetyenziswa kwe-buckwheat kukho unxibelelwano phakathi

Esi siphumo sikholelwa ukuba sibangelwa luhlobo lweprotheyini ebopha i-cholesterol kwindlela yokugaya kwaye ithintele ukufunxa kwayo egazini.

Ngenxa yesi sizathu, rhoqo yitya ibuckwheat Iluncedo kwimpilo yentliziyo.

Isenokuba neempawu zomhlaza

I-BuckwheatIprotheyini kunye nee-amino acids ezikuyo zinokunceda ukukhusela umhlaza.

iprotheni ye-buckwheatItyebile kwii-amino acids ezifana ne-i, i-lysine kunye ne-arginine. Kuphononongo olwenziwa e-China, ezi proteni - ngokudityaniswa ne-polyphenols - zibangele ukufa kweseli (i-apoptosis) kwimigca yeeseli ezininzi zempuku. Yaxhathisa ukwanda kweeseli zomhlaza kwiikholoni zeempuku.

tartaric buckwheat I-TBWSP31, iprotheyini yenoveli ebekwe yodwa kwizicatshulwa zayo, inokubonisa iipropathi ezichasene nokwanda komhlaza webele kubantu. Iiseli zibonise utshintsho oluqhelekileyo lweeseli zomhlaza ezifayo.

imifuno ye-buckwheatKwakhona kuye kwaxelwa ukuba kunemiphumo ye-anticancer kwizifundo kwiigundane. Kucetyiswa ukuba ixolo layo linokuba nomsebenzi wokulwa nomhlaza ngokuchasene nemigca yeeseli zomhlaza.

Inokuphelisa ukuqhina kunye ne-IBD

iiprotheni ze-buckwheat Kwakhona kubonisa umphumo we-laxative. Kwizifundo zeempuku, iprotheni ye-buckwheatkwabangafunwayo unyango lokuqhina Kufunyaniswe ukuba yiarhente eluncedo

I-BuckwheatI-arhente enamandla yokuchasana nokudumba. Ukubilisa okanye ukungavundisi kunokuphelisa ukudumba kwamathumbu. 

Ubungqina obuthile buckwheatOku kuthetha ukuba inokubangela igesi kwabanye abantu. Ukuba ufumana naziphi na iimpawu, yeka ukusebenzisa kwaye udibane nogqirha wakho.

Inokunceda ukunyanga i-polycystic ovary syndrome (PCOS)

I-Buckwheatiqulethe i-compound ebizwa ngokuba yi-D-chiro-inositol, engumlamli we-insulin. I-Polycystic ovary syndrome (PCOS) Ukusilela kwe-D-chiro-inositol kufunyenwe kubantu abane

Abaphandi bazama ukuphuhlisa iindidi zendalo kunye nezokwenziwa ze-D-chiro-inositol ukunceda ukulawula i-PCOS.

Ukubonelela ngale carbohydrate ngokutya kwabonisa iziphumo ezilungileyo. ibuckwheat intsholongwane yebran Kwiimeko ezinjalo, kuya kuba lolona khetho lufanelekileyo.

Ziziphi iingozi zeBuckwheat?

Ngaphandle kokubangela ukungezwani komzimba kwabanye abantu, buckwheat Ayinayo imiphumo emibi eyaziwayo xa idliwe ngexabiso eliphakathi.

ukwaliwa buckwheat

I-BuckwheatUkuba idliwe rhoqo kwaye izixa ezikhulu, ukwaliwa kwengqolowa kudla ngokukhula. Into eyaziwa ngokuba yi-allergic cross-reactivity ixhaphake kakhulu kubantu abane-latex okanye i-rice allergy.

Iimpawu zingabandakanya irhashalala eluswini, ukudumba, ukuphazamiseka kokugaya ukutya, kwaye kwimeko embi kakhulu, ukothuka okugqithisileyo.

Indlela yokupheka iBuckwheat?

Isidlo seBuckwheat

izinto

• Iigroats: 1 ikomityi ethosiweyo (ukuba awukwazi ukufumana i-groats ethosiweyo, unokuyiqhotsa kwi-skillet eyomileyo phezu kobushushu obuphakathi malunga nemizuzu emi-4-5 okanye kude kube nsundu yegolide.)
• 1+¾ ikomityi yamanzi
• I-1-2 iipuniponi zebhotela engaxutywanga
• ½ itispuni yetyuwa

Kwenziwa njani?

– Hlanza ibuckwheat kwaye ukhuphe amanzi kakuhle.

– Kwimbiza ephakathi, yongeza igroats, amanzi, ibhotolo netyuwa uze ubilise.

– Gquma ipani ngesiciko esiqinileyo kwaye unciphise ubushushu.

– Pheka kubushushu obuphantsi kangangemizuzu eyi-18-20.

– Yongeza icephe elongezelelweyo lebhotolo ukuba liyafuneka.

-Ungayisebenzisa ngokuyongeza kwizitya ezifana nezitya zemifuno.

Ngenxa yoko;

I-BuckwheatLuhlobo lweenkozo ezingeyonyani. Ayinagluten, ityebile kwiiminerali kunye neekhompawundi ezahlukeneyo zezityalo, ngakumbi i-rutin, kwaye ingumthombo olungileyo wefiber.

ukutya buckwheatIneenzuzo ezahlukeneyo zempilo, kubandakanywa ukulawula iswekile yegazi kunye nempilo yentliziyo.