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IBuckwheat uhlamvu oluphelele olunomsoco olunezinzuzo eziningi zezempilo njengokukhuthaza ukwehla kwesisindo, ukuthuthukisa impilo yenhliziyo, nokuphatha isifo sikashukela, njll.
IBuckwheat ingeyeqembu lokudla elibizwa ngama-pseudocereals - ziyimbewu esetshenziswa njengezinhlamvu zokusanhlamvu kepha akuyona eyomndeni wotshani. Ezinye izibonelo ze-pseudocereals yi-amaranth ne-quinoa.
Kunezinhlobo ezimbili ze-buckwheat okuyi-buckwheat ejwayelekile ne-Tartary buckwheat. IBuckwheat inenani eliphakeme lama-antioxidants kunamanye okusanhlamvu okufana ne-rye, ukolweni, i-oats nebhali [1] .
Inani Elinempilo Le-Buckwheat
I-100 g ye-buckwheat iqukethe i-9.75 g yamanzi, amandla we-343 kcal futhi iqukethe
- 13.25 g amaprotheni
- 3.40 g amafutha
- 71.50 g carbohydrate
- 10.0 g intambo
- 18 mg calcium
- 2.20 mg insimbi
- 231 mg magnesium
- 347 mg phosphorus
- 460 mg potassium
- 1 mg sodium
- 2.40 mg zinc
- 0.101 mg thiamine
- 0.425 mg riboflavin
- 7.020 mg niacin
- 0.210 mg uvithamini B6
- I-30 mcg folate
Izinzuzo Zezempilo Zebuckwheat
1. Ikhuthaza impilo yenhliziyo
Ucwaningo lukhombisa ukuthi i-buckwheat inamandla amakhulu okunciphisa ukuvuvukala, amazinga amabi we-cholesterol namazinga we-triglycerides, ngaleyo ndlela kuvinjelwe izifo zenhliziyo nemithambo yegazi [okubili] . IBuckwheat iqukethe i-phytonutrient ebizwa nge-rutin, i-antioxidant ebalulekile edingekayo ekugcineni inhliziyo yakho iphilile futhi yehlisa umfutho wegazi ophakeme.
Izinzuzo Zezempilo Zempuphu yeBuckwheat / Kuttu
2. Isiza ekwehliseni isisindo
IBuckwheat inamaprotheni amaningi kanye nefayibha, okunikeza umuzwa wokugcwala ngemuva kokudla. Lokhu kusiza ekuvimbeleni ukuzuza kwesisindo futhi kwandise amazinga okusutha. Ukufaka i-buckwheat ekudleni kwakho kungasiza ekulawuleni isisindo ngempumelelo.
3. Kuthuthukisa ukugaya
IBuckwheat iqukethe inani elifanele le-fiber, elisiza ekulawuleni ukuhamba kwamathumbu, livimbela umdlavuza wesisu kanye nokutheleleka kwesisu futhi lisize ekusebenzeni kahle kwepheshana lokugaya ukudla.
Ucwaningo olushicilelwe kwi-International Journal of Food Microbiology lukhombisa ukuthi ukudla ibuckwheat ebilile kungasiza ekuthuthukiseni izinga le-pH lomzimba [3] .
4. Kuvimbela isifo sikashukela
Ngokusho kwe-American Diabetes Association, ukudla okusanhlamvu okuphelele kungumthombo ocebile wama-carbohydrate ayinkimbinkimbi. Ama-carbs ayinkimbinkimbi angena egazini kancane okungabangeli ukuphika emazingeni kashukela egazini. Ucwaningo lukhombisile ukuthi, i-phytonutrient rutin ekhona ku-buckwheat inemiphumela yokuvikela ukulondolozwa kwe-insulin futhi inamandla okulwa nokumelana ne-insulin [4] .
5. Kwehlisa ingozi yomdlavuza
IBuckwheat iqukethe izinhlanganisela zezitshalo ezibalulekile njenge-quercetin ne-rutin, enekhono lokwehlisa ingozi yomdlavuza futhi ithuthukise ukuvuvukala. Lezi zinhlanganisela zezitshalo ezilwa ne-antioxidant zilwa nomonakalo omkhulu wamahhala, olimaza i-DNA futhi oholele ekwakhekeni kwamangqamuzana omdlavuza.
6. Kuphephile kubantu abanokuzwela kwe-gluten
IBuckwheat ayinayo i-gluten eyenza kuphephe ukudliwa kubantu abanesifo se-celiac noma ukuzwela kwe-gluten. Lokhu kungasiza ekuvikeleni izinkinga zokugaya ukudla njengokuqunjelwa, uhudo, ukuqunjelwa kanye nokuvuza kwesifo segciwane.
Imiphumela emibi ye-Buckwheat
Ukudla i-buckwheat ngobuningi obuningi kukwenza ube sethubeni lokuthola ukungezwani komzimba ne-buckwheat. Izimpawu zihlanganisa ukuvuvukala emlonyeni, isifuba nokuqubuka kwesikhumba [5] .
Ungayisebenzisa Kanjani I-Buckwheat
Sebenzisa indlela elandelayo ukupheka i-buckwheat kusuka kuma-groats omisiwe:
- Okokuqala, hlambulula i-buckwheat kahle bese ufaka amanzi kuyo.
- Yibilise imizuzu engu-20 ize imbewu ikhule.
- Lapho i-buckwheat isivuvukile, yisebenzisele ukupheka izinhlobo ezahlukahlukene zezitsha.
Ukuze ucwilise futhi uhlume i-buckwheat, landela lezi zinyathelo:
- Cwilisa i-buckwheat eyomile imizuzu engama-30 kuye emahoreni ayisithupha.
- Bese uwageze uwahlunge.
- Faka isipuni samanzi esingu-1 kuye kwesingu-2 bese uwashiya izinsuku ezi-2-3.
- Njengoba amahlumela eqala ukwakha, ungaqala ukuwadla.
Izindlela Zokudla I-Buckwheat
- Yenza iphalishi le-buckwheat futhi ube nalo ekuseni.
- Sebenzisa ufulawa we-buckwheat ekwenzeni ama-pancake, ama-muffin namakhekhe.
- Faka i-buckwheat ehluma esaladini lakho.
- Hlanganisa i-buckwheat futhi ube nayo njengesitsha eseceleni.
Ungadliwa KweBuckwheat
1. Iresiphi ye-Buckwheat dhokla
2. Ama-galettes kabhanana namabele ahlaza okotshani ane-sesame neresiphi yediphu kalamula
Buka Izinkomba ze-Article- [1]UHolasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). IBuckwheat -umthombo womsebenzi we-antioxidant ekudleni okusebenzayo.Food Research International, 35 (2-3), 207-211.
- [okubili]Li, L., Lietz, G., & Seal, C. (2018). Abamaki Bengozi beBuckwheat kanye ne-CVD: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-Meta. Izakhi zomzimba, 10 (5), 619.
- [3]UComan, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Umphumela kafulawa we-buckwheat kanye ne-oat bran ekukhuleni nasekusebenzeni kwamaseli we-probiotic strains Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® kanye nenhlanganisela yabo i-SYNBIO®, ngobisi oluvutshiwe lwe-synbiotic. -268.
- [4]UQiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Ukudla kwe-tartary buckwheat intake kunciphisa ukumelana ne-insulin futhi kuthuthukise amaphrofayili we-lipid ezigulini ezinesifo sikashukela sohlobo 2: isilingo esilawulwa ngokungahleliwe.
- [5]UHeffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Ukubonakaliswa komtholampilo, ukuzwela ngokubambisana, kanye namaphrofayili we-immunoblotting weziguli ze-buckwheat-allergen. Ukungezwani komzimba, 66 (2), 264-270.