Menene buckwheat

Buckwheat shine pseudocereal, wato, ba ya cikin dangin ciyawa (ba kamar alkama, hatsin rai, sha'ir ko hatsi ba). Mutane da yawa ba su sani ba menene buckwheat. Tsire-tsire ne mai girman kai, kuma, a haƙiƙa, idan ka kalli ƙwayar buckwheat, za ka ga cewa an yi shi da siffar ɗan ƙaramin dala. Yana da ɗan gajeren zagayowar pseudograin, ana shuka shi a farkon bazara kuma ana girbe shi a cikin fall. Yana da ƙananan yawan amfanin ƙasa idan aka kwatanta da hatsin da aka ambata a sama, wanda shine dalilin da ya sa ya fi tsada a cikin shaguna.

A saboda wannan dalili, za mu keɓe wannan labarin don gaya muku abin da buckwheat yake, menene halaye da fa'idodin kiwon lafiya.

Menene buckwheat

Buckwheat (Buckwheat yana cin abinci) pseudograin ne. Asalinsa yana tsakiyar Asiya. Kamar sauran hatsi na karya kamar quinoa ko amaranth, buckwheat ya ƙunshi furotin mai inganci saboda yana ɗauke da dukkan mahimman amino acid ba tare da ƙarancin lysine ko methionine ba. Buckwheat ba shi da alkama. Gudunmawar carbohydrate tana da girma sosai, galibi masu haɗaɗɗun carbohydrates masu saurin sha, wanda ke nufin cewa buckwheat yana da ƙarancin glycemic index. Buckwheat yana samar da fiber fiye da quinoa ko amaranth.

Tana da kitse fiye da hatsi da ƙasa da quinoa da amaranth, kuma tana ɗauke da yawancin fats ɗin monounsaturated da polyunsaturated, wanda babban gudunmawarsa shine omega-6 mahimman fatty acids. Gudunmawar bitamin B na da mahimmanci, musamman niacin ko bitamin B3. Har ila yau, ya ƙunshi wasu bitamin E. Abubuwan da ke cikin ma'adinai suna da fadi, suna nuna zinc, selenium, jan karfe, manganese, phosphorus, potassium da magnesium. Har ila yau, yana ba da wasu ƙwayoyin calcium da baƙin ƙarfe waɗanda ba su da ƙarancin sodium. Yana da mahimmanci a ci buckwheat da aka girka don gujewa cinye gurɓataccen abu ko kwayoyin halitta.

Propiedades

Gabaɗaya magana, ƙimar sinadirai na buckwheat ya fi na hatsi yawa. Carbohydrates shine babban sinadarinsa, amma kuma yana kunshe da sunadaran gina jiki da ma'adanai daban-daban da kuma antioxidants. an fitar da bayanai daga bayanan USDA).

Abubuwan da ke cikin sinadirai na buckwheat bayan dafa abinci shine kamar haka:

• 20% sune carbohydrates a cikin sitaci, wanda ke samar da ƙananan ma'aunin glycemic index. Wato baya haifar da hawan jini. A gaskiya ma, wasu daga cikin carbohydrates mai narkewa a cikin buckwheat (buckwheat barasa da D-chiro-inositol) suna da tasiri mai tasiri akan matakan sukari na jini bayan cin abinci.
• 3,4% furotin ne tare da ingantaccen bayanin martabar amino acid, musamman mai arziki a cikin lysine da arginine. Duk da haka, narkar da wannan sunadaran yana da ƙasa kaɗan saboda buckwheat kuma ya ƙunshi abubuwan gina jiki (protease inhibitors da tannins) waɗanda ke tsoma baki tare da haɗuwa.

Idan muka kwatanta buckwheat da shinkafa, alkama ko masara, yana da wadata a cikin ma'adanai. Farantin kamar gram 170 na dafaffen buckwheat zai iya biyan bukatunmu na yau da kullun a cikin rabbai masu zuwa:

• 34% manganese: Ma'adinan da ake bukata don metabolism ɗinmu don yin aiki da kyau, jikinmu don haɓakawa da girma, da kuma antioxidant don kare mu.
• 28% Copper: sau da yawa rashi a cikin abincin yamma, yana da ma'adinai mai mahimmanci tare da tasiri mai kyau akan lafiyar zuciya.
• 21% magnesium: wannan ma'adinai ne mai mahimmanci wanda ke rage haɗarin cututtuka na yau da kullum kamar nau'in ciwon sukari na 2 da cututtukan zuciya.
• 17% Phosphorus: Wannan ma'adinai yana taka muhimmiyar rawa wajen haɓakawa da kiyaye kyallen jikin jiki.
• 18% fiber: Buckwheat yana da abun ciki mai ban sha'awa (2,7% na dafaffen buckwheat shine fiber), galibi a cikin nau'in cellulose da lignin. Ƙarshen ƙwayar hatsi ya ƙunshi sitaci mai juriya, wanda ke aiki a matsayin fiber na prebiotic (lafiya na hanji yana ciyar da hanjin mu).

Ma'adinan ma'adinai a cikin dafaffen buckwheat yana da kyau musamman idan aka kwatanta da sauran hatsi saboda ƙarancin abun ciki na phytic acid, mai hana ma'adinai da aka samu a yawancin hatsi.

Sauran muhimman mahadi

Buckwheat ya ƙunshi ƙarin antioxidants fiye da sauran hatsi kamar hatsi, alkama, hatsin rai ko sha'ir. Waɗannan su ne sauran mahadi:

• Babban polyphenolic antioxidant samu a buckwheat. Nazarin tare da shi yana nuna cewa yana rage kumburi, rage hawan jini, kuma yana inganta yawan kitsen jini.
• Antioxidants da muka samu a cikin kayan marmari da yawa suna da tasiri iri-iri ga lafiyar mu, gami da rage haɗarin wasu nau'ikan cututtukan daji da cututtukan zuciya.

Tasiri a jikin buckwheat

Buckwheat yana da fa'idodin kiwon lafiya da yawa; yana inganta sarrafa matakan sukari, inganta yanayin jini, rigakafin cututtukan zuciya, rage haɗarin cutar kansa, da sauransu.

Inganta sarrafa sukarin jini

Matsayin hawan jini mai tsayi na dogon lokaci na iya haifar da cututtuka daban-daban na yau da kullun, kamar nau'in ciwon sukari na 2. Don haka, ana ba da shawarar yin matsakaicin karuwar sukarin jini da abinci ke haifarwa.

Buckwheat ya ƙunshi fiber mai yawa, wanda ke sa matakan sukari na jini ya tashi a hankali kuma a hankali. A gaskiya ma, an yi nazarin binciken a cikin mutane, wanda aka gano amfani da buckwheat yana da alaƙa da ƙananan haɓaka a cikin matakan sukari na jini da mafi kyawun hawan jini da darajar cholesterol idan aka kwatanta da mutanen da ba sa cin buckwheat.

Har ila yau, akwai nazarin dabbobi (berayen masu ciwon sukari) inda gudanar da buckwheat ya mayar da hankali ya taimaka rage matakan sukari na jini da kashi 12-19%.

An yi imanin cewa sakamakon zai haifar da shi musamman bangaren buckwheat a cikin wani hydrate (D-chiro-inositol), wanda ya bayyana yana sa sel su zama masu kula da insulin (hormone da ke da alhakin kawo sukari daga jini cikin sel). Buckwheat yana daya daga cikin mafi kyawun tushen halitta na wannan fili (bincike).

Don duk waɗannan dalilai, matsakaicin adadin buckwheat ya bayyana azaman zaɓi mai lafiya ga mutanen da ke da ciwon sukari ko waɗanda ke da wahalar daidaita matakan sukarin jini.

Mai kyau ga zuciya da zagayawa

Buckwheat ya ƙunshi abubuwa masu inganta lafiyar zuciya, kamar rutin, magnesium, jan karfe, fiber da wasu sunadaran.

Buckwheat shine mafi yawan pseudocereal a cikin rutin, antioxidant wanda ke da tasirin lafiya da yawa. Rutin ya bayyana yana rage haɗarin bugun zuciya ta hanyar hana zubar jini, rage kumburi da rage karfin jini.

Wani bincike na lura da 'yan kabilar Sinawa wadanda suka ci buckwheat mai yawa ya bayyana yana danganta shan buckwheat don rage hawan jini da mafi kyawun bayanan martaba, gami da ƙananan LDL ("mara kyau") cholesterol da HDL ("mai kyau") mafi girma. .

Ya bayyana cewa wannan tasirin yana da alaƙa da furotin a cikin tsarin narkewa wanda ke ɗaure da cholesterol kuma yana hana shi shiga cikin jini. Daga cikin wadannan alamomin, Yin amfani da buckwheat akai-akai a matsayin wani ɓangare na abinci mai kyau yana bayyana inganta lafiyar zuciya.

Yana rage haɗarin ciwon daji na hanji

Buckwheat yana dauke da fiber (sitaci mai juriya) wanda ba za mu iya narke shi ba, don haka ya kai ga hanji, inda ya zama fermented ta microbiota (flora na hanji) kuma ya samar da wani abu (gajeren sarkar fatty acid kamar butyric acid) don ciyar da rufin hanji, rage hadarin ciwon daji na hanji.

Abubuwan kulawa na musamman don allergies da cutar celiac

Rashin lafiyar buckwheat ya fi kowa a cikin mutanen da suka riga sun kamu da latex da shinkafa saboda rashin amsawa.

Yayin da buckwheat ba shi da alkama, ya kamata ku yi hankali lokacin siyan shi kuma ku tabbata cewa ba shi da ƙoshin alkama. Dalili kuwa shi ne masu bale raba wurare don irin wannan nau'in hatsi da waɗanda ke ɗauke da alkama. Haɗari iri ɗaya yana wanzuwa lokacin da muka saya da yawa: ana iya samun gurɓataccen giciye. Don haka idan kuna da cutar celiac, ana ba da shawarar cewa ku sami ƙwararrun ƙwararrun alkama.

Buckwheat a matsayin amfanin gona na halitta kuma a cikin abinci

Ɗaya daga cikin abubuwan ban mamaki game da buckwheat shi ne cewa yana da ƙarancin juriya ga magungunan kashe qwari da sauran gubar da aka saba amfani da su wajen aikin noma mai ƙarfi. Fiye da haka, idan an yi masa magani da sinadarai, zai mutu.

A kasar Spain, ana amfani da shuka a matsayin abincin dabbobi, kuma a lokacin yunwa, mutane kan yi burodi. Duk da haka, tun daga shekarun 1980, ya fara samun suna, musamman ga ingancin fulawa.

Yin amfani da buckwheat akai-akai a matsayin wani ɓangare na abinci mai kyau zai iya inganta lafiyar mu, kamar ƙarin isasshen matakan sukari na jini da kariya daga cututtukan zuciya da wasu nau'in ciwon daji.

Abincin da ba shi da Gluten lafiya ya kamata ya bi ka'idodin abinci mai kyau, sai dai hatsi mai dauke da alkama ya kamata a maye gurbinsu da hatsi marasa alkama a cikin yanayinta kuma a guji sarrafa abinci da tacewa.

Kamar yadda muka gani, buckwheat shine hatsi marar yalwaci wanda za ku iya ƙarawa a cikin abincinku, amma akwai ƙari. Kuma, ban da hatsi, akwai sauran abinci da yawa. Ko da kuwa, wannan ba shi da alaƙa da cin abinci da aka sarrafa wanda aka lakafta "marasa abinci."

Ina fatan cewa tare da wannan bayanin za ku iya ƙarin koyo game da abin da buckwheat yake da halayensa.