Iyini i-buckwheat, ilungele ini? Izinzuzo Nezingozi

I-Buckwheat Kuwukudla okubizwa ngezinhlamvu zamanga. Naphezu kwegama layo, ukolweniAyihlangene nakho ngakho-ke ayinayo i-gluten.

I-BuckwheatAmantongomane enziwa abe ufulawa nama-noodle. Ithandwa kakhulu njengokudla okunempilo emazweni amaningi ngenxa yokuqukethwe kwayo okuphezulu kwamaminerali kanye nama-antioxidants ahlukahlukene. Inezinzuzo zezempilo ezihlaba umxhwele, okuhlanganisa ukulawula ushukela wegazi okuthuthukisiwe.

Izinhlamvu ngokuvamile ziba nsundu ngombala futhi azifani. I-Buckwheat Ikhula enyakatho nenkabazwe, ikakhulukazi eCentral naseMpumalanga Yurophu, eRussia, Kazakhstan naseChina.

Inani Lomsoco We-Buckwheat

I-BuckwheatIqukethe amaprotheni, amaminerali ahlukahlukene kanye nama-antioxidants. Inani lokudla okunomsoco we-buckwheat ephakeme kunezinye izinhlamvu eziningi.

Ithebula elingezansi linikeza ulwazi ngemisoco ebalulekile etholakala kulokhu okusanhlamvu.

Amaqiniso Okudla Okunomsoco: I-Buckwheat, eluhlaza - 100 amagremu

I-Buckwheatiqukethe wonke ama-amino acid, ngakho-ke ingabhekwa njengeprotheni ephelele. Iphinde ilayishwe ngama-phytochemicals.

Izifundo, okufana nokolweniIveza ukuthi igciwane likakolweni liqukethe izikhathi ezingu-2-5 ezingaphezu kwe-phenolic compounds kune-oats noma ibhali. Ngaphezu kwalokho, ama-bran nama-hulls alokhu okusanhlamvu anomsebenzi we-antioxidant ophindwe izikhathi ezingu-2-7 kunebhali, i-oats ne-triticale.

I-Buckwheat Carbohydrate Value

I-Buckwheat iqukethe ikakhulukazi ama-carbohydrate. Ama-carbohydrate ngesisindo i-buckwheat ephekiwe Yenza cishe u-20% wesisindo sayo.

Ama-carbohydrate asesimweni sesitashi, okuwuhlobo oluyinhloko lokugcina amacarbohydrates ezitshalweni. Inkomba ye-glycemic ye-buckwheat inani eliphansi kuya kokumaphakathi. Ngamanye amazwi, akubangeli ama-spikes angenampilo futhi asheshayo emazingeni kashukela egazini.

I-BuckwheatAmanye ama-carbohydrate ancibilikayo, njenge-fagopyritol ne-D-chiro-inositol, asiza ukubambezela ukukhuphuka ngokushesha kukashukela egazini ngemva kokudla.

okuqukethwe kwe-fiber

I-Buckwheat futhi iqukethe inani elihle le-fiber, izingxenye zokudla (ikakhulukazi ama-carbohydrate) umzimba ongakwazi ukugayeka. Lokhu kuhle empilweni yekholoni.

Ngesisindo, i-fiber yenza u-2.7% woqweqwe olubilisiwe futhi iqukethe ikakhulukazi i-cellulose ne-lignin. I-fiber igxile egobolondweni futhi imboze igobolondo. Igobolondo, okufana nokolweni Iyingxenye kafulawa futhi yengeza ukunambitheka okuhlukile.

Ukwengeza, i-rind imelana nokugaya futhi ngenxa yalokho ihlukaniswa njenge-fiber. isitashi esingazweli kuhlanganisa. Isitashi esingazweli sidlulela ekoloni, lapho sivutshelwa khona amagciwane endawo. Lawa mabhaktheriya anenzuzo, njenge-butyrate i-chain chain fatty acids khiqiza.

I-Butyrate kanye namanye ama-acids ama-short-chain fatty asebenza njengezakhi zamangqamuzana azungeze ikoloni, athuthukise impilo ye-colon futhi anciphise ingozi yomdlavuza wekoloni.

I-Buckwheat Protein Ratio kanye Nenani

I-Buckwheat iqukethe inani elincane lamaprotheni. Amaprotheni ngesisindo, abilisiwe isikhwama se-buckwheatYenza u-3.4% we-

Ngenxa yephrofayili ye-amino acid elinganiselayo, amaprotheni ku-buckwheatInani layo lokudla okunomsoco liphezulu kakhulu. Icebile ikakhulukazi ku-lysine ne-arginine amino acid.

Kodwa-ke, ukugayeka kokudla kulawa maprotheni kuphansi kakhulu ngenxa yezinto ezilwa nezakhamzimba ezifana nama-protease inhibitors nama-tannins.

Ezilwaneni, amaprotheni kakolweni atholakale enomphumela wokwehlisa i-cholesterol yegazi, avimbele ukwakheka kwe-gallstone futhi anciphise ingozi yomdlavuza wekoloni. i-buckwheat gluten mahhalangakho-ke ilungele abantu abazwela i-gluten.

I-Buckwheat Vitamin kanye nokuqukethwe kwamaminerali

I-Buckwheat; Inothile ngamaminerali uma iqhathaniswa nokusanhlamvu okuningi njengerayisi, ukolweni nommbila. Iphinde ibe namavithamini amaningi.

enye yezinhlobo ezimbili eziyinhloko i-tartaric buckwheat okwakudala okufana nokolweniIqukethe imisoco engaphezu Nawa amaminerali amaningi kakhulu kule pseudograin:

AmaManganese

Itholakala ngamanani aphezulu kuzinhlamvu eziphelele manganeseIbalulekile ekuphatheni i-metabolism enempilo, ukukhula, ukukhula kanye nokuzivikela komzimba kwe-antioxidant.

ithusi

Okuntula abantu abaningi amaminerali wethusiKuyisici esibalulekile sokulandelela esingaba nemiphumela emihle empilweni yenhliziyo uma idliwa ngamanani amancane.

magnesium

Uma ithathwa ngamanani anele ekudleni, le minerali ebalulekile inganciphisa ingozi yezifo ezihlukahlukene ezingapheli ezifana nesifo sikashukela sohlobo 2 nesifo senhliziyo.

Demir

Ukuntuleka kwale mineral ebalulekile kubangela i-anemia, isimo esibonakala ngokuncipha komthamo wokuthwala komoya-mpilo egazini.

phosphorus

Le mineral idlala indima ebalulekile ekukhuleni nasekugcinweni kwezicubu zomzimba.

Uma kuqhathaniswa nezinye okusanhlamvu, okuphekwe isikhwama se-buckwheatAmaminerali akuwo amuncwa kahle kakhulu. Lokhu kungenxa yokuthi, we-buckwheat, ukumuncwa kwamaminerali okuvamile okutholakala kuzinhlamvu eziningi i-phytic acid iphansi uma kuqhathaniswa.

Ezinye Izinhlanganisela Zezitshalo

I-BuckwheatIcebile kuma-antioxidant plant compounds ahlukahlukene anesibopho sezinzuzo zayo eziningi zezempilo. IbhaliIqukethe ama-antioxidants amaningi kunezinye izinhlamvu ze-cereal ezifana ne-oats, ukolweni, ne-rye.

Ngalokhu, i-tartaric buckwheat, i-buckwheat yakudalaInokuqukethwe okuphezulu kwe-antioxidant kune Ezinye zezinhlanganisela zezitshalo ezinkulu ezitholakala kulolu hlu yilezi:

Rutin

Yona, okufana nokolweniI-antioxidant eyinhloko yi-polyphenol. Ucwaningo lubonisa ukuthi kunganciphisa ukuvuvukala nomfutho wegazi, kuthuthukise iphrofayili ye-lipid yegazi, futhi kunciphise ingozi yomdlavuza.

i-quercetin

Itholakala ekudleni okuningi kwezitshalo i-quercetinKuyi-antioxidant engase ibe nemiphumela yezempilo enenzuzo, kuhlanganise nokunciphisa ingozi yomdlavuza nesifo senhliziyo.

I-Vitexin

Ucwaningo lwezilwane lukhombisa ukuthi i-vitexin ingaba nenani lezinzuzo zezempilo. Kodwa-ke, ukusetshenziswa ngokweqile kungabangela ukwanda kwe-thyroid.

I-D-chiro inositol

Lolu wuhlobo oluhlukile lwe-carbohydrate encibilikayo elehlisa ushukela osegazini futhi lingaba yinzuzo ekwelapheni isifo sikashukela. I-Buckwheat, iwumthombo wokudla ocebile kakhulu walesi sitshalo.

Yiziphi Izinzuzo ze-Buckwheat?

Njengamanye ama-pseudocereals okusanhlamvu, udle nokunye okufana nokolweni futhi kunezinzuzo eziningi. I-BuckwheatAma-phytonutrients kuma-phytonutrients asiza ukwelapha isifo sikashukela, isifo senhliziyo, nomdlavuza. Ukusetshenziswa njalo kwaleli nati kungaqeda ukuqunjelwa.

Inikeza ukulawula ushukela wegazi

Ngokuhamba kwesikhathi, amazinga kashukela aphezulu egazini angabangela izifo ezihlukahlukene ezingapheli ezifana nesifo sikashukela sohlobo 2. Ngakho-ke, ukunciphisa ukukhuphuka koshukela wegazi ngemva kokudla kubalulekile ekugcineni impilo enhle.

Njengomthombo omuhle we-fiber, okufana nokolweniInkomba yayo ye-glycemic ikhuphuka isuka kokuphansi iye kokumaphakathi, okusho ukuthi ukwenyuka kukashukela egazini kuzohamba kancane futhi kancane kancane ngemva kokudla.

Ngempela, ucwaningo lwabantu luye lwabonisa ukuthi isifo sikashukela okufana nokolweni Kuye kwaboniswa ukuthi ukuyidla kwehlisa amazinga kashukela egazini.

Lokhu kusekelwa ucwaningo ngegundane elinesifo sikashukela, lapho ukugxila kwe-buckwheat kutholakale ukuthi kwehlisa ushukela wegazi ngo-12-19%.

Lo mphumela kucatshangwa ukuthi ungenxa ye-carbohydrate encibilikayo eyingqayizivele eyaziwa ngokuthi i-D-chiro-inositol. Ucwaningo lukhombisa ukuthi i-D-chiro-inositol yenza amangqamuzana azwele kakhulu kwi-hormone insulin, ebangela ukuthi amunce ushukela egazini.

Ngaphezu kwalokho, okufana nokolweniEzinye zezingxenye zawo zibambezela ukugayeka kokudla ushukela wetafula. Ngokuvamile, lezi zici okufana nokolweniKubonisa ukuthi ukukhetha okunempilo kwabanesifo sikashukela noma labo abafuna ukuthuthukisa ibhalansi yabo kashukela egazini.

Ithuthukisa impilo yenhliziyo

I-Buckwheat ingathuthukisa impilo yenhliziyo. I-Rutin iqukethe izakhi eziningi ezithinta inhliziyo njenge-magnesium, ithusi, i-fiber namanye amaprotheni.

Phakathi kokusanhlamvu nama-pseudograins okufana nokolweni Iwumthombo ocebile kakhulu we-rutin, i-antioxidant engase ibe nemiphumela yezempilo enenzuzo.

I-Rutin inganciphisa ingozi yesifo senhliziyo ngokuvimbela ukwakheka kwehlule legazi, ukunciphisa ukuvuvukala nokwehlisa umfutho wegazi.

I-BuckwheatKuphinde kwatholakala ukuthi kunemiphumela enenzuzo ekwakhiweni kwamafutha egazi (iphrofayili ye-lipid yegazi). Ukwehla kwephrofayili ye-lipid yegazi kuyingozi eyaziwa kakhulu yesifo senhliziyo.

Ocwaningweni lwabesilisa nabesifazane baseShayina abangama-850 abanomfutho wegazi ophansi kanye nephrofayili ye-lipid yegazi ethuthukisiwe, okubandakanya amazinga aphansi e-LDL ("okubi" cholesterol) namazinga aphezulu e-HDL ("enhle" cholesterol). ukusetshenziswa kwe-buckwheat kukhona ukuxhumana phakathi

Lo mphumela kukholakala ukuthi ubangelwa uhlobo lwamaprotheni olubopha i-cholesterol emgudwini wokugaya ukudla futhi luvimbele ukumuncwa kwayo egazini.

Ngenxa yalesi sizathu, njalo udle nokunye okufana nokolweni Inenzuzo empilweni yenhliziyo.

Ingase ibe nezindawo zokulwa nomdlavuza

I-BuckwheatAmaprotheni nama-amino acid akuwo angasiza ekuvimbeleni umdlavuza.

iphrotheni ye-buckwheatInothile ngama-amino acid afana ne-i, i-lysine ne-arginine. Ocwaningweni olwenziwa eShayina, lawa maprotheni - ehlanganiswe nama-polyphenols - abangela ukufa kweseli (i-apoptosis) emigqeni yamaseli amagundane amaningana. Yamelana nokwanda kwamangqamuzana omdlavuza kumakholoni amagundane.

i-tartaric buckwheat I-TBWSP31, iphrotheni yenoveli ehlukanisiwe nezikhishiwe zayo, ingase ibonise izakhiwo ezilwa nokuvuvukala ngokumelene nemigqa yamaseli omdlavuza webele womuntu. Amaseli abonise izinguquko ezingokomzimba ezivamile zamangqamuzana omdlavuza ofayo.

imifino ye-buckwheatKuphinde kwabikwa ukuthi kunemiphumela yokulwa nomdlavuza ezifundweni zamagundane. Kuphakanyiswa ukuthi amagxolo alo angase abe nomsebenzi wokulwa nomdlavuza ngokumelene nemigqa yamaseli omdlavuza ahlukahlukene.

Kungase kunciphise ukuqunjelwa kanye ne-IBD

amaprotheni e-buckwheat Iphinde ibonise umphumela we-laxative. Ezifundweni zamagundane, ukukhishwa kweprotheyini ye-buckwheatkwabangafuneki ukwelashwa kokuqunjelwa Kutholwe kuyi-ejenti ewusizo

I-BuckwheatKuyi-ejenti enamandla yokulwa nokuvuvukala. Okubilisiwe noma okungavutshiwe kungaqeda ukuvuvukala kwamathumbu. 

Obunye ubufakazi be-anecdotal okufana nokolweniLokhu kusikisela ukuthi kungase kubangele igesi kwabanye abantu. Uma uhlangabezana nanoma yiziphi izimpawu, yeka ukusebenzisa futhi uthintane nodokotela wakho.

Kungasiza ukwelapha i-polycystic ovary syndrome (PCOS)

I-Buckwheatiqukethe inhlanganisela ebizwa ngokuthi i-D-chiro-inositol, engumxhumanisi we-insulin. I-Polycystic ovary syndrome (PCOS) Ukuntuleka kwe-D-chiro-inositol kutholakale kubantu abane

Abacwaningi bazama ukuthuthukisa okuhlukile kwemvelo nokokwenziwa kwe-D-chiro-inositol ukusiza ukuphatha i-PCOS.

Ukuhlinzeka ngale carbohydrate ngokudla nakho kubonise imiphumela emihle. umhluzi we-buckwheat Ezimweni ezinjalo, kungaba ukukhetha okuhle.

Yiziphi Izingozi ze-Buckwheat?

Ngaphandle kokudala ukungezwani komzimba kwabanye abantu, okufana nokolweni Ayinayo imiphumela emibi eyaziwayo uma idliwe ngamanani aphakathi nendawo.

i-allergies ye-buckwheat

I-BuckwheatUma kudliwa njalo futhi ngobuningi, ukungezwani kukakolweni kuvame ukukhula. Into eyaziwa ngokuthi i-allergic cross-reactivity ivame kakhulu kubantu abane-latex noma i-rice allergies.

Izimpawu zingabandakanya ukuqubuka kwesikhumba, ukuvuvukala, ukuphazamiseka kokugaya ukudla, futhi esimweni esibi kakhulu, ukushaqeka okukhulu kwe-allergic.

Indlela yokupheka i-buckwheat?

Isidlo se-Buckwheat

izinto

• Ama-Groats: 1 inkomishi, ethosiwe (Uma ungakwazi ukuthola ama-groats athosiwe, ungawathosa esitokisini esomile phezu kokushisa okuphakathi cishe imizuzu engu-4-5 noma kuze kube nsundu yegolide.)
• 1+¾ inkomishi yamanzi
• 1-2 wezipuni ibhotela unsalted
• ½ isipuni sikasawoti

Kwenziwa kanjani?

– Geza i-buckwheat futhi ukhiphe amanzi kahle.

– Epanini eliphakathi, faka umhluzi we-buckwheat, amanzi, ibhotela nosawoti bese ubila.

– Vala ipani ngesivalo esibambayo njalo unciphise ukushisa.

– Pheka emlilweni omncane okwemizuzu eyi-18-20.

– Faka enye isipuni sebhotela uma kudingeka.

- Ungadla ngokufaka ezitsheni ezifana nezitsha zemifino.

Ngenxa yalokho;

I-BuckwheatIwuhlobo lokusanhlamvu mbumbulu. Ayinayo i-gluten, inothile ngamaminerali kanye nezinhlanganisela zezitshalo ezahlukahlukene, ikakhulukazi i-rutin, futhi ingumthombo omuhle wefiber.

ukudla i-buckwheatInezinzuzo ezihlukahlukene zezempilo, kuhlanganise nokulawula ushukela egazini kanye nempilo yenhliziyo.