Buckwheat ndeye pseudocereal, kureva kuti, haisi yemhuri yeuswa (kusiyana negorosi, rye, bhari kana oats). Vanhu vazhinji havazivi chii chinonzi buckwheat. Icho chirimwa chepolygonaceous uye, chokwadi, kana iwe ukatarisa tsanga yebhakkwheat, uchaona kuti yakaumbwa sediki piramidhi. Iyo ipfupi-kutenderera pseudograin, inodyarwa mukutanga kwezhizha uye kukohwa mukudonha. Ine goho rakaderera kana zvichienzaniswa nezviyo zvataurwa pamusoro apa, ndokusaka ichidhura muzvitoro.
Nokuda kwechikonzero ichi, tichakumikidza chinyorwa ichi kuti tikuudze kuti buckwheat chii, maitiro ayo uye hutano hunobatsira.
Chii chinonzi buckwheat
Buckwheat (Buckwheat inodyiwa) inonzi pseudograin. Kwakatangira kuCentral Asia. Sezvimwe zviyo zvemanyepo zvakaita sequinoa kana amaranth, buckwheat ine protein yemhando yepamusoro nekuti ine ese akakosha amino acids pasina kushomeka kwelysine kana methionine. Buckwheat haina gluten. Mupiro wemakhahydrates wakanyanya kukwirira, kunyanya kunonoka-kunwa macarbohydrates akaoma, zvinoreva kuti buckwheat ine yakaderera glycemic index. Buckwheat inopa fiber yakawanda kupfuura quinoa kana amaranth.
Iine mafuta akawanda kupfuura zviyo uye ishoma pane quinoa uye amaranth, uye ine kazhinji monounsaturated uye polyunsaturated mafuta, ayo mupiro mukuru ndeye omega-6 yakakosha fatty acids. Kubatsira kwevhitamini B kwakakosha, kunyanya niacin kana vhitamini B3. Iinewo mamwe mavhitamini E. Maminerari ayo akazara, anoratidza zinc, selenium, mhangura, manganese, phosphorus, potassium uye magnesium. Inopawo imwe calcium uye iron iyo yakaderera mu sodium. Zvakakosha kudya organically akakura buckwheat kudzivirira kusvibisa zvinosvibisa kana genetically modified organisms.
Propiedades
Kazhinji kutaura, kukosha kwekudya kwebhakkwheat kwakanyanya kudarika zviyo. Makabhohaidhiretsi ndicho chinhu chayo chikuru, asi inewo mapuroteni uye akasiyana mamineral uye antioxidants. data yakatorwa kubva kuUSDA dhatabhesi).
Izvo zvinovaka muviri zvebuckwheat mushure mekubika ndezvizvi:
- 20% macarbohydrates ari muchimiro che starch, iyo inogadzira yakaderera kusvika pakati nepakati glycemic index. Ndiko kuti, hazviiti kuti shuga yeropa iwedzere. Muchokwadi, mamwe emacarbohydrates anonyungudika mubuckwheat (buckwheat doro uye D-chiro-inositol) ane modulating mhedzisiro pamazinga eshuga yeropa mushure mekudya.
- 3,4% ipuroteni ine chimiro chakanaka cheamino acid, kunyanya kupfuma mu lysine uye arginine. Zvisinei, kugayiwa kwepuroteni iyi kwakadzikira nekuti buckwheat inewo antinutrients (protease inhibitors uye tannins) izvo zvinokanganisa kubatwa kwayo.
Kana tichienzanisa buckwheat nemupunga, gorosi kana chibage, yakapfuma mune zvicherwa. Ndiro inenge 170 gramu yebhakkwheat yakabikwa inogona kuvhara zvatinoda zvezuva nezuva muzvikamu zvinotevera:
- 34% Manganese: Mineral inodiwa kuti metabolism yedu ishande nemazvo, muviri wedu ukure uye ukure, uye antioxidant yekudzivirira kwedu.
- 28% Mhangura: kazhinji inoshaikwa mukudya kwekumadokero, iri trace mineral ine mhedzisiro pahutano hwemoyo.
- 21% magnesium: iyi iminerari inokosha inoderedza njodzi yezvirwere zvisingaperi zvakadai sechirwere cheshuga 2 uye chirwere chemwoyo.
- 17% Phosphorus: Iyi mineral inoita basa rakakosha mukukura nekuchengetedza matishu emuviri.
- 18% Fiber: Buckwheat ine zvinyorwa zvinonakidza (2,7% yebhakkwheat yakabikwa ine fiber), kunyanya mumhando ye cellulose uye lignin. Iro rekunze rezviyo rine starch inodzivirira, iyo inoshanda se prebiotic fiber (iyo ine hutano intestinal flora inodyisa colon yedu).
Mineral absorption mu buckwheat yakabikwa inonyanya kunaka kana ichienzaniswa nedzimwe tsanga nekuda kwekuderera kwayo kwe phytic acid, mineral absorption inhibitor inowanikwa muzviyo zvakawanda.
Zvimwe zvakakosha zvinosanganiswa
Buckwheat ine akawanda antioxidants kupfuura zvimwe zviyo zvakaita seoti, gorosi, rye kana bhari. Aya ndiwo mamwe macompounds:
- Iyo huru polyphenolic antioxidant inowanikwa mu buckwheat. Zvidzidzo nazvo zvinoita sezvinoratidza kuti inoderedza kuzvimba, inoderedza BP, uye inovandudza kuumbwa kwemafuta eropa.
- Antioxidants izvo zvatinowana mumiriwo yakawanda inoratidzika kuva nemigumisiro yakasiyana-siyana inobatsira pahutano hwedu, kusanganisira kuderedza dambudziko remamwe marudzi ekenza uye chirwere chemwoyo.
Migumisiro pamuviri webhakkwheat
Buckwheat ine zvakawanda zvehutano zvinobatsira; inovandudza kudzora mazinga eshuga, inovandudza kutenderera kweropa, kudzivirira zvirwere zvemwoyo, inoderedza njodzi yekenza, nezvimwe.
Kuvandudza kudzora shuga muropa
Kugara kwenguva refu kwakasimba kweshuga yeropa inogona kukonzera zvirwere zvakasiyana-siyana zvisingaperi, zvakadai sechirwere cheshuga chechipiri. Nokudaro, zvinokurudzirwa kuenzanisa kuwedzera kweshuga yeropa inokonzerwa nekudya.
Buckwheat ine fiber yakawanda, iyo inoita kuti mazinga ehuga eropa awedzere zvishoma nezvishoma. Muchokwadi, kwave nekuongorora kwekuongorora muvanhu, umo kudyiwa kwebhakkwheat kwakawanikwa kunobatanidza nekuwedzera kudiki kwemazinga eshuga yeropa uye zviri nani kukwira kweropa uye cholesterol kukosha kana ichienzaniswa nevanhu Vasingadyi Buckwheat.
Kune zvakare zvidzidzo zvemhuka (diabetic rats) uko kutungamirirwa kwebhakkwheat kunotarisa yakabatsira kuderedza shuga yeropa ne12-19%.
Mhedzisiro inofungidzirwa kuti inokonzerwa ne iyo yakasarudzika chikamu chebhakkwheat mune hydrate (D-chiro-inositol), iyo inoratidzika kuita kuti masero awedzere kunzwa insulin (hormone inokonzera kuunza shuga kubva muropa mumasero). Buckwheat ndechimwe chezvakapfuma zvechisikigo zvekomboni iyi (tsvakurudzo).
Nokuda kwezvikonzero izvi zvose, chiyero chepakati chebhakkwheat chinoratidzika sechisarudzo chakanaka kune vanhu vane chirwere cheshuga kana avo vane dambudziko rekugadzirisa mazinga ehuga.
Yakanakira mwoyo uye kutenderera
Buckwheat ine zvinhu zvinovandudza hutano hwemwoyo, senge rutin, magnesium, mhangura, fiber uye mamwe mapuroteni.
Buckwheat ndiyo yakanyanya kuwanda pseudocereal murutin, antioxidant ine zvakawanda zvinobatsira hutano mhedzisiro. Rutin inoratidzika kuderedza ngozi yekurwadziwa kwemoyo nekudzivirira kugwamba kweropa, kuderedza kuzvimba uye kuderedza BP.
Ongororo yekuongorora yemadzinza echiChinese aidya zvakawanda zvebuckwheat yakaratidza kubatanidza kudyiwa kwebhakkwheat kuderedza BP uye zviri nani lipid profiles, kusanganisira yakaderera LDL ("yakaipa") cholesterol uye HDL ("yakanaka") yakakwirira. .
Zvinoita sekuti mhedzisiro iyi ine hukama neprotein iri mugayo system inosunga cholesterol uye inodzivirira kuti isapinda muropa. Pazviratidzo zvose izvi. Nguva dzose kushandiswa kwebhakkwheat sechikamu chekudya kwakanaka kunoratidzika kuvandudza hutano hwemoyo.
Inoderedza njodzi yekenza yemuura
Buckwheat ine faibha (resistant starch) yatisingakwanise kugaya, saka inosvika mucolon, iyo inoviriswa nemicrobiota yedu (intestinal flora) uye inogadzira chinhu (short-chain fatty acids senge butyric acid) kuti ive nekudyara mutsara we. ura, kuderedza njodzi yekenza yemuura.
Kunyanya kufunga nezve allergies uye chirwere chechiliac
Buckwheat allergy inowanzoitika kune vanhu vatove vallergic kune latex uye mupunga nekuda kwekuyambuka-reactivity.
Kunyange zvazvo buckwheat isina gluten-isina, unofanira kuchenjerera paunenge uchiitenga uye iva nechokwadi chokuti yakasimbiswa-gluten-isina. Chikonzero ndechekuti vatengesi kugovera zvivakwa zverudzi urwu rwezviyo uye izvo zvine gluten. Njodzi imwechete iripo kana tikatenga muhuwandu: panogona kuve nekusvibiswa kwepakati. Saka kana uine chirwere chechiliac, zvinokurudzirwa kuti iwe chete uwane yakagadziriswa gluten-isina.
Buckwheat sechirimwa chehupenyu uye mukudya
Chimwe chezvinhu zvinoshamisa nezve buckwheat ndezvekuti haina kushivirira kwakashata kumishonga yezvipembenene nehumwe muchetura unowanzoshandiswa mukurima kwakanyanya. Kazhinji, kana yakarapwa nemakemikari, inofa.
MuSpain, chirimwa ichi chinowanzo shandiswa sekudya kwemhuka, uye munguva yenzara, vanhu vanogadzira chingwa. Zvisinei, kutanga kuma1980, yakatanga kuwana mukurumbira, kunyanya nokuda kwehupfu.
Nguva dzose kushandiswa kwebhakkwheat sechikamu chekudya kunovaka muviri kunogona kuvandudza hutano hwedu, hwakadai sehuwandu hwakakwana hwehuga hweropa uye kudzivirira kubva kune chirwere chemwoyo uye mamwe marudzi ekenza.
Chikafu chine hutano chisina gluten chinofanira kutevedzera nhungamiro imwechete sekudya kune hutano, kunze kwekuti zviyo zvine gluten zvinofanira kutsiviwa zviyo zvisina guten mumamiriro ayo echisikigo uye zvakagadziriswa uye zvakanatswa zvikafu zvinofanira kudziviswa.
Sezvataona, buckwheat is gluten-isina zviyo zvaunogona kuwedzera pakudya kwako, asi kune zvimwe. Uye, kunze kwezviyo, kune zvimwe zvakawanda zvekudya. Zvisinei, izvi hazvina chokuita nekudya zvokudya zvakagadziriswa zvinonzi "gluten-isina."
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve chii buckwheat uye maitiro ayo.