Buckwheat: Ubwino Wathanzi Labwino, Zotsatira zoyipa & Maphikidwe

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Buckwheat ndi njere yonse yopatsa thanzi yomwe imakhala ndi maubwino ambiri azaumoyo monga kupititsa patsogolo kuwonda, kukonza thanzi la mtima, ndikuwongolera matenda ashuga, ndi zina zambiri.

Buckwheat ndi ya gulu lachakudya chotchedwa pseudocereals - ndi mbewu zomwe zimadyedwa ngati tirigu koma si wa banja laudzu. Zitsanzo zina zachinyengo ndi amaranth ndi quinoa.

Pali mitundu iwiri ya buckwheat yomwe ndi wamba buckwheat ndi Tartary buckwheat. Buckwheat ili ndi ma antioxidants ambiri kuposa mbewu zina monga rye, tirigu, oats, ndi balere ^[1] .

Mtengo Wabwino Wa Buckwheat

100 g ya buckwheat ili ndi madzi a 9.75 g, mphamvu 343 kcal ndipo imakhalanso

• 13.25 g mapuloteni
• 3.40 g mafuta
• 71.50 g chakudya
• 10.0 g CHIKWANGWANI
• 18 mg kashiamu
• 2.20 mg chitsulo
• 231 mg wa magnesium
• 347 mg wa phosphorous
• 460 mg potaziyamu
• 1 mg wa sodium
• 2.40 mg nthaka
• 0.101 mg thiamine
• 0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 mg wa vitamini B6
• Zolemba 30 mcg

Ubwino Wathanzi La Buckwheat

1. Amalimbikitsa thanzi la mtima

Kafukufuku akuwonetsa kuti buckwheat imatha kuchepetsa kutupa, cholesterol yoyipa ndi milingo ya triglycerides, potero kupewa matenda amtima ^[ziwiri] . Buckwheat imakhala ndi phytonutrient yotchedwa rutin, antioxidant yofunikira yofunikira kuti mtima wanu ukhale wathanzi komanso kuti muchepetse kuthamanga kwa magazi.

Ubwino Wathanzi La Buckwheat / Kuttu ufa

2. Zimathandiza kuchepetsa thupi

Buckwheat imakhala ndi mapuloteni ambiri komanso fiber, zomwe zimadzetsa kukhuta mukatha kudya. Izi zimathandiza popewa kunenepa ndikuwonjezera kukhuta. Kuphatikiza buckwheat muzakudya zanu kumatha kuthandizira kuchepetsa kulemera bwino.

3. Zimasintha chimbudzi

Buckwheat imakhala ndi michere yambiri, yomwe imathandizira kuwongolera matumbo, imalepheretsa khansa yam'mimba ndi matenda am'mimba ndipo imathandizira pakugwira bwino ntchito kwa mundawo.

Kafukufuku wofalitsidwa mu International Journal of Food Microbiology akuwonetsa kuti kudya buckwheat yopanda thukuta kumatha kuthandizira kukulitsa thupi la pH ^[3] .

4. Kuteteza matenda ashuga

Malinga ndi American Diabetes Association, Zakudya zonse za tirigu ndizopangira chakudya chambiri. Ma carbs ovuta amalowetsedwa m'magazi pang'onopang'ono omwe samayambitsa kutsetsereka m'magazi a shuga. Kafukufuku adawonetsa kuti, phytonutrient rutin yomwe ilipo mu buckwheat imakhala ndi zoteteza pakusungitsa mawonekedwe a insulin ndipo imatha kulimbana ndi kukana kwa insulin ^[4] .

5. Amachepetsa chiopsezo cha khansa

Buckwheat imakhala ndi mankhwala ofunikira monga quercetin ndi rutin, omwe amatha kuchepetsa chiopsezo cha khansa ndikuwonjezera kutupa. Makina obzalidwa ndi antioxidantwa amalimbana ndi kuwonongeka kwaulere, komwe kumawononga DNA ndikupangitsa kuti apange khansa.

6. Otetezeka kwa anthu okhala ndi chidwi cha gilateni

Buckwheat ilibe gluten yomwe imapangitsa kuti ikhale yotetezeka kudya kwa anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten. Izi zitha kuthandiza kupewa mavuto am'mimba monga kudzimbidwa, kutsegula m'mimba, kuphulika komanso kutuluka kwamatumbo.

Zotsatira zoyipa za Buckwheat

Kudya buckwheat yochulukirapo kumakupangitsani kukhala ndi ziwengo za buckwheat. Zizindikiro zake zimaphatikizapo kutupa pakamwa, ming'oma, ndi zotupa pakhungu ^[5] .

Momwe Mungagwiritsire Ntchito Buckwheat

Gwiritsani ntchito njira zotsatirazi kuti muphike buckwheat kuchokera ku zouma zouma:

• Choyamba, tsambani buckwheat moyenera kenako onjezerani madzi.
• Imirani kwa mphindi 20 mpaka mbewu zitatupa.
• Buckwheat ikangotupa, gwiritsani ntchito kuphika mitundu yosiyanasiyana yazakudya.

Kuti mulowerere ndikumera buckwheat, tsatirani izi:

• Lembani buckwheat wouma kwa mphindi 30 mpaka 6.
• Ndiye kusamba ndi kupsyinjika awo.
• Onjezerani supuni 1 mpaka 2 yamadzi ndikuwasiya masiku 2-3.
• Zipatso zikayamba kupanga, mutha kuyamba kuzidya.

Njira Zakudya Buckwheat

• Pangani phala la buckwheat ndikudya nawo kadzutsa.
• Gwiritsani ntchito ufa wa buckwheat popanga zikondamoyo, ma muffin, ndi makeke.
• Onjezerani buckwheat yotuluka mu saladi wanu.
• Muzifuna mwachangu buckwheat ndipo mukhale nayo ngati mbale yotsatira.

Maphikidwe a Buckwheat

1. Chinsinsi cha Buckwheat dhokla

2. Galettes ya nthochi yaiwisi ndi ya buckwheat yokhala ndi zitsamba ndi chinsinsi cha ndimu

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat-gwero la antioxidant zochitika muzakudya zothandiza. Food Research International, 35 (2-3), 207-211.
2. [ziwiri]Li, L., Lietz, G., & Chisindikizo, C. (2018). Zolemba Pazowopsa za Buckwheat ndi CVD: Kuwunika Mwadongosolo ndikuwunika Meta. Zakudya, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Zotsatira za ufa wa buckwheat ndi chinangwa cha oat pakukula ndi kuchuluka kwa maselo a maantibiotiki Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® ndi kuphatikiza kwawo SYNBIO®, mu mkaka wofukiza wothandizirana nawo. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Kudya kwa tartary buckwheat kudya kumachepetsa kukana kwa insulin ndikusintha mbiri ya lipid mwa odwala omwe ali ndi matenda a shuga a 2: kuyesa kosasinthika. Kafukufuku wa Nutrition, 36 (12), 1392-1401.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Mawonetseredwe azachipatala, kulumikizana kwamphamvu, komanso mawonekedwe a immunoblotting a buckwheat -odwala odwala. Matenda, 66 (2), 264-270.

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