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Buckwheat bụ ọka na-edozi ahụ nke nwere ọtụtụ uru ahụike dịka ịkwalite ọnwụ ọnwụ, imeziwanye ahụike obi, na ijikwa ọrịa shuga, wdg.
Buckwheat bụ otu ihe oriri a na-akpọ pseudocereals - ha bụ mkpụrụ a na-eri dị ka ọka ọka mana ha abụghị nke ezinụlọ ahịhịa. Ihe atụ ndị ọzọ nke pseudocereals bụ amaranth na quinoa.
E nwere ụdị buckwheat abụọ nke buckwheat nkịtị na Tartary buckwheat. Buckwheat nwere oke antioxidants karịa ọka ndị ọzọ dị ka rye, ọka wit, ọka oat, na ọka bali. [1] .
Nri oriri na-edozi ahụ nke Buckwheat
100 g nke buckwheat nwere mmiri 9.75 g, 343 kcal ike ma o nwekwara
- 13,25 g protein
- 3,40 g abụba
- 71.50 g ihe oriri
- 10,0 g eriri
- 18 mg calcium
- Iron 2.20 mg
- 231 mg magnesium
- 347 mg site
- 460 mg potassium
- 1 mgwara sodium
- 2.40 mg zinc
- 0.101 mg thiamine
- 0.425 mg riboflavin
- 7.020 mg niacin
- Vitamin B6 bụ 0.210 mg
- 30 mcg folate
Uru ahụike nke Buckwheat
1. Na-akwalite ahụike nke obi
Nnyocha na-egosi na buckwheat nwere ike nwere ike ibelata mbufụt, cholesterol ọjọọ na triglycerides, wee si otú a gbochie ọrịa obi. [abụọ] . Buckwheat nwere phytonutrient a na-akpọ rutin, antioxidant dị mkpa achọrọ iji mee ka obi gị dị mma ma belata ọbara mgbali elu.
Uru ahụike nke Buckwheat / ntụ ọka
2. Na-enyere aka ifelata
Buckwheat dị elu na protein na eriri, nke na-enye mmetụta nke izu ezu mgbe ị risịrị nri. Nke a na - enyere aka igbochi uru bara ụba ma na - abawanye ogo senti Gụnyere buckwheat n'ime nri gị nwere ike inyere aka ijikwa ịdị arọ nke ọma.
3. Mma mgbaze
Buckwheat nwere ezigbo eriri, nke na-enyere aka n'ịhazi mmegharị afọ, na-egbochi kansa cancer na ọrịa afọ ma na-enyere aka n'ịrụ ọrụ kwesịrị ekwesị nke tract digestive.
Otu nnyocha e bipụtara na International Journal of Food Microbiology na-egosi na iri buckwheat nwere ike inye aka iji meziwanye pH ahụ. [3] .
4. Na-egbochi ọrịa shuga
Dị ka Associationtù Na-ahụ Maka Ọrịa Shuga nke America si kwuo, nri ọka zuru oke bụ isi iyi dị ukwuu nke carbohydrates dị mgbagwoju anya. Bslọ carbs dị mgbagwoju anya na-etinye obi gị niile n'ime nwayọ nwayọ nke anaghị ebute oke n'ọkwa shuga dị n'ọbara. Nnyocha e mere gosiri na, phytonutrient rutin nke dị na buckwheat nwere mmetụta nchekwa na ịchekwa akara insulin ma nwee ikike ịlụ ọgụ insulin [4] .
5. Na ewetu ihe banyere oria cancer
Buckwheat nwere ogige osisi dị mkpa dị ka quercetin na rutin, nke nwere ikike belata ọrịa cancer ma melite mbufụt. Ogige ndị a na-egbochi antioxidant na-alụ ọgụ megide mmebi ihe na-enweghị isi, nke na-emebi DNA ma na-eduga n'ịkpụzi mkpụrụ ndụ kansa.
6. Nchekwa maka ndị nwere mmetụ gluten
Buckwheat enweghị gluten nke na-eme ka ọ dị mma iri ihe maka ndị nwere ọrịa celiac ma ọ bụ ọgụgụ isi. Nke a nwere ike inye aka igbochi nsogbu nri dịka afọ ntachi, afọ ọsịsa, bloating na leaky gut syndrome.
Mmetụta nke Buckwheat
Iri buckwheat karịa oke na-eme ka ị nwee ike ibute ọrịa beckwheat. Ihe ndị na-egosi ya gụnyere ọzịza n’ọnụ, akpịrị, na akpịrị akpịrị [5] .
Otu esi eri Buckwheat
Jiri usoro a iji sie beckwheat site na groats a mịrị amị:
- Nke mbu, kpochapu buckwheat nke oma ma tinye ya mmiri na ya.
- Simmer ya nkeji 20 ruo mgbe mkpụrụ ahụ ga-aza.
- Ozugbo buckwheat na-aza, jiri ya sie nri dị iche iche.
Iji sook ma puo buckwheat, soro usoro ndị a:
- Sook buckwheat a mịrị amị maka minit 30 ruo awa 6.
- Mgbe ahụ, sachaa ha.
- Tinye 1 tablespoons nke mmiri ma hapụ ha maka ụbọchị 2-3.
- Dị ka ome na-amalite ịmalite, ị nwere ike ịmalite iri ha.
Ayszọ iji rie Buckwheat
- Mee buckwheat porridge ma nwee ya maka nri ụtụtụ.
- Jiri ntụ ọka buckwheat maka ime pancakes, muffins, na achịcha.
- Tinye sprouted buckwheat n'ime salad gị.
- Bido buckwheat ma nwee ya dika nri.
Ntuziaka Buckwheat
1. Buckwheat dhokla uzommeputa
2. Raw banana na buckwheat galettes na sesame na lemon itinye uzommeputa
Lelee Nkọwa Akwụkwọ- [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - isi iyi nke arụ ọrụ na antioxidant na arụ ọrụ arụ ọrụ. Food Research International, 35 (2-3), 207-211.
- [abụọ]Li, L., Lietz, G., & Akara, C. (2018). Buckwheat na CVD Ihe egwu egwu: Nyocha nyocha na Meta-Analysis, 10 (5), 619.
- [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Mmetụta nke ntụ ọka buckwheat na oat bran na uto na mkpụrụ ndụ nke ndụ nke probiotic nje Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® na nchikota ha SYNBIO®, na synbiotic fermented milk. Akwụkwọ akụkọ ụwa nke microbiology nri, 167 (2), 261 -268.
- [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Ihe oriri nke buckwheat nke tartally na-eme ka insulin sie ike ma na-eme ka profaịlụ lipid na ndị ọrịa nwere ụdị ọrịa shuga 2: usoro nchịkwa na-achịkwa. Nutrition Research, 36 (12), 1392-1401.
- [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Ngosipụta ahụike, mmekorita, na profaịlụ na-egbochi ọrịa nke buckwheat-ndị ọrịa na-arịa ọrịa. Allergy, 66 (2), 264-270.
