Yintoni i-buckwheat

I-Buckwheat yi-pseudocereal, oko kukuthi, ayiyiyo intsapho yengca (ngokungafaniyo nengqolowa, i-rye, ibhali okanye i-oats). Abantu abaninzi abazi yintoni buckwheat. Sisityalo se-polygonaceous kwaye, enyanisweni, ukuba ujonga ukhozo lwe-buckwheat, uya kubona ukuba lubunjwe njengephiramidi encinci. Yipseudograin yomjikelo omfutshane, ehlwayelwe ekuqaleni kwehlobo kwaye ivunwa ekwindla. Inesivuno esiphantsi xa kuthelekiswa nezi nkozo zikhankanywe ngasentla, yiyo loo nto ibiza kakhulu ezivenkileni.

Ngenxa yesi sizathu, siza kunikezela eli nqaku ukukuxelela ukuba yintoni i-buckwheat, zeziphi iimpawu zayo kunye neenzuzo zempilo.

Yintoni i-buckwheat

Buckwheat (IFagopyrum esculentum) yipseudograin. Imvelaphi yayo iseMbindi Asia. Njengezinye iinkozo zomgunyathi ezifana nequinoa okanye i-amaranth, ibuckwheat ineprotein ekumgangatho ophezulu kuba iqulethe zonke ii-amino acids ezibalulekileyo ngaphandle kokunqongophala kwi-lysine okanye i-methionine. I-Buckwheat ayinagluten. Igalelo le-carbohydrates liphezulu kakhulu, uninzi lwe-carbohydrate eyinkimbinkimbi efunxa kancinci, nto leyo ethetha ukuba i-buckwheat inesalathiso esisezantsi se-glycemic. IBuckwheat ibonelela ngefiber ngaphezulu kwequinoa okanye i-amaranth.

Inamafutha amaninzi kune-cereals kwaye ingaphantsi kwequinoa kunye ne-amaranth, kwaye iqulethe uninzi lwamafutha e-monounsaturated kunye ne-polyunsaturated, igalelo lawo eliphambili yi-omega-6 ebalulekileyo ye-fatty acids. Igalelo levithamini B libalulekile, ngakumbi i-niacin okanye i-vitamin B3. Kwakhona iqulethe i-vitamin E. Umxholo wayo wamaminerali ubanzi, ugxininisa i-zinc, i-selenium, ithusi, i-manganese, i-phosphorus, i-potassium kunye ne-magnesium. Ikwabonelela ngecalcium kunye nentsimbi ephantsi kakhulu kwisodium. Kubalulekile ukutya i-buckwheat ekhuliswe ngokwasemzimbeni ukuze ugweme ukutya okungcolisekileyo okanye izinto eziphilayo eziguqulwe ngofuzo.

Propiedades

Ngokuqhelekileyo, ixabiso lesondlo se-buckwheat liphezulu kakhulu kunelo leecereal. I-carbohydrates yiyona nto iphambili, kodwa iqulethe iiprotheni kunye neeminerali ezahlukeneyo kunye ne-antioxidants. idatha ikhutshwe kwi-database ye-USDA).

Umxholo wesondlo se-buckwheat emva kokupheka umi ngolu hlobo lulandelayo:

• Iipesenti ezingama-20 ziicarbohydrates ngendlela yesitatshi, evelisa isalathisi esisezantsi ukuya kwimodareyitha ye-glycemic index. Oko kukuthi, ayibangeli ukuba iswekile yegazi inyuke. Enyanisweni, ezinye ze-carbohydrates ezinyibilikayo kwi-buckwheat (i-buckwheat alcohol kunye ne-D-chiro-inositol) inefuthe lokulungelelanisa kumanqanaba eswekile yegazi emva kokutya.
• I-3,4% yiprotheyini eneprofayili efanelekileyo ye-amino acid, ngakumbi isityebi kwi-lysine kunye ne-arginine. Nangona kunjalo, le proteni iyancipha ngenxa yokuba i-buckwheat ine-antinutrients (i-protease inhibitors kunye ne-tannins) ephazamisa ukufana kwayo.

Xa sithelekisa i-buckwheat nerayisi, ingqolowa okanye ingqolowa, isityebi kwiiminerali. Ipleyiti malunga ne-170 grams ye-buckwheat ephekiweyo inokugubungela iimfuno zethu zemihla ngemihla ngomlinganiselo olandelayo:

• 34% yeManganese: Iminerali iyimfuneko ukuze imetabolism yethu isebenze ngokufanelekileyo, imizimba yethu ikhule kwaye ikhule, kunye ne-antioxidant yokuzikhusela kwethu.
• 28% yobhedu: idla ngokunqongophala kwizidlo zasentshona, yiminerali yomkhondo eneziphumo ezilungileyo kwimpilo yentliziyo.
• I-21% ye-magnesium: le yiminerali ebalulekileyo enciphisa umngcipheko wezifo ezingapheliyo ezifana nohlobo lwe-2 yeswekile kunye nesifo senhliziyo.
• 17% yePhosphorus: Le minerali idlala indima ephambili ekukhuleni nasekugcinweni kwezicubu zomzimba.
• 18% IFayibha: I-Buckwheat inomxholo onomdla (i-2,7% ye-buckwheat ephekiweyo i-fiber), ininzi ngendlela ye-cellulose kunye ne-lignin. Ummandla ongaphandle wengqolowa unesitatshi esixhathisayo, esisebenza njengefayibha ye-prebiotic (izityalo eziphilileyo zamathumbu ezondla ikholoni yethu).

Ukufunxa kwamaminerali kwi-buckwheat ephekiweyo kulunge ngakumbi xa kuthelekiswa nezinye iinkozo ngenxa yomxholo wayo ophantsi we-phytic acid, i-mineral absorption inhibitor efumaneka kwiinkozo ezininzi.

Ezinye iikhompawundi ezibalulekileyo

I-Buckwheat iqulethe i-antioxidants eninzi kunezinye iinkozo ezifana ne-oats, ingqolowa, i-rye okanye ibhali. Nazi ezinye iikhompawundi:

• Eyona polyphenolic antioxidant ifunyenwe kwi-buckwheat. Uphononongo kunye nalo lubonakala lubonisa ukuba lunciphisa ukuvuvukala, lunciphisa uxinzelelo lwegazi, kwaye luphucula ukubunjwa kwamafutha egazi.
• Antioxidants esiyifumana kwimifuno emininzi ibonakala ineempembelelo ezahlukeneyo eziluncedo kwimpilo yethu, kubandakanywa nokunciphisa umngcipheko weentlobo ezithile zomhlaza kunye nesifo senhliziyo.

Iimpembelelo kumzimba we-buckwheat

I-Buckwheat ineenzuzo ezininzi zempilo; iphucula ukulawulwa kwamanqanaba eswekile, iphucula ukujikeleza kwegazi, ukuthintela izifo zentliziyo, ukunciphisa umngcipheko womhlaza, njl.

Ukuphucula ulawulo lweswekile yegazi

Amanqanaba aphezulu eswekile ehlala ehleli ixesha elide kunokubangela izifo ezahlukeneyo ezingapheliyo, ezifana nohlobo lwe-2 yeswekile. Ngoko ke, kucetyiswa ukumodareyitha ukunyuka kweshukela egazini okubangelwa kukutya.

I-Buckwheat iqulethe i-fiber eninzi, ebangela ukuba amanqanaba eshukela egazi anyuke kancinci kwaye ngokuthe ngcembe. Ngapha koko, kukho izifundo zoqwalaselo ebantwini, apho ukusetyenziswa kwe-buckwheat kufunyaniswe kunxulunyaniswa nokunyuka okuncinci kumanqanaba eswekile yegazi kunye noxinzelelo lwegazi olungcono kunye nexabiso le-cholesterol xa kuthelekiswa nabantu abangayityiyo i-buckwheat.

Kukho nezifundo zezilwanyana (iigundane zesifo sikashukela) apho ukulawulwa kwe-buckwheat kugxininise yanceda amanqanaba eswekile ephantsi nge-12-19%.

Isiphumo kukholelwa ukuba sibangelwa inxalenye ekhethekileyo ye-buckwheat kwi-hydrate (i-D-chiro-inositol), ebonakala ngathi yenza iiseli zichaphazeleke ngakumbi kwi-insulin (ihomoni enoxanduva lokuzisa iswekile egazini kwiiseli). I-Buckwheat yenye yemithombo ecebileyo yendalo yale khompawundi (uphando).

Kuzo zonke ezi zizathu, inani elilinganiselweyo le-buckwheat libonakala liyindlela enempilo kubantu abanesifo sikashukela okanye abo banobunzima bokulawula amanqanaba eshukela egazi.

Ilungele intliziyo kunye nokujikeleza

I-Buckwheat iqulethe izinto eziphucula impilo yentliziyo, njenge-rutin, i-magnesium, ithusi, i-fiber kunye neeprotheni ezithile.

I-Buckwheat yeyona pseudocereal ininzi kwi-rutin, i-antioxidant eneziphumo ezininzi eziluncedo kwimpilo. I-Rutin ibonakala inciphisa umngcipheko wokuhlaselwa yintliziyo ngokuthintela amahlule egazi, ukunciphisa ukuvuvukala kunye nokunciphisa uxinzelelo lwegazi.

Uphononongo oluqwalaselweyo lwesizwe saseTshayina esatya izixa ezikhulu ze-buckwheat zabonakala zidibanisa ukusetyenziswa kwe-buckwheat ukunciphisa uxinzelelo lwegazi kunye neeprofayili ezingcono ze-lipid, kubandakanywa i-cholesterol ephantsi ye-LDL ("embi") kunye ne-HDL ("elungileyo") ephezulu. .

Kubonakala ngathi esi siphumo sinxulumene neprotheni kwinkqubo yokugaya ebophelela kwi-cholesterol kwaye iyinqande ekungeneni kwegazi. Kuyo yonke le miqondiso, Ukusetyenziswa rhoqo kwe-buckwheat njengenxalenye yokutya okunempilo kubonakala kuphucula impilo yentliziyo.

Yehlisa umngcipheko womhlaza wekoloni

I-Buckwheat iqulethe ifayibha (isitatshi esixhathisayo) esingenakusetyisa, ngoko ke ifikelela kwikholoni, apho ivundiswe yi-microbiota yethu (intestinal flora) kwaye ivelise into (i-short-chain fatty acids efana ne-butyric acid) ukondla ulwelwesi lwesikhumba. amathumbu, ukunciphisa umngcipheko womhlaza wekoloni.

Ukuqwalaselwa okukhethekileyo kwe-allergies kunye nesifo se-celiac

I-Buckwheat allergy ixhaphake kakhulu kubantu abasele beyi-latex kunye nerayisi ngenxa ye-cross-reactivity.

Nangona i-buckwheat i-gluten-free, kufuneka uqaphele xa uyithenga kwaye uqinisekise ukuba iqinisekisiwe i-gluten-free. Isizathu kukuba ababhali ukwabelana ngezibonelelo zolu hlobo lwengqolowa kunye nezo zinegluten. Umngcipheko ofanayo ukhona xa sithenga ngobuninzi: kunokubakho ungcoliseko olunqamlezayo. Ke ukuba unesifo se-celiac, kuyacetyiswa ukuba ufumane i-gluten-free certified.

I-Buckwheat njengesityalo esiphilayo kunye nokutya

Enye yezinto ezingaqhelekanga malunga ne-buckwheat kukuba inonyamezelo olubi kakhulu kwizitshabalalisi kunye nezinye iityhefu ezidla ngokusetyenziswa kulimo olunzima. Ngokuqhelekileyo, ukuba iye yanyangwa ngamachiza, iya kufa.

ESpeyin, esi sityalo ngokuqhelekileyo sisetyenziselwa ukutya kwezilwanyana, kwaye ngamaxesha endlala, abantu benza isonka. Noko ke, ukususela ngeminyaka yee-1980, yaqalisa ukuduma, ingakumbi umgangatho womgubo.

Ukusetyenziswa rhoqo kwe-buckwheat njengenxalenye yokutya okunempilo kunokuphucula impilo yethu, njengamanqanaba awaneleyo eswekile yegazi kunye nokukhuselwa kwisifo senhliziyo kunye neentlobo ezithile zomhlaza.

Ukutya okungekho gluten okunempilo kufuneka kulandele izikhokelo ezifanayo njengokutya okunempilo, ngaphandle kokuba iicereals ezinegluten kufuneka zifakwe endaweni yeecereals ezingenagluten kwimo yayo yendalo kunye nokutya okucutshungulweyo kunye nokucolisisiweyo kufuneka kuphetshwe.

Njengoko sele sibonile, i-buckwheat yicereal engenagluten ungayongeza ekutyeni kwakho, kodwa kukho okungakumbi. Kwaye, ukongezelela kwii-cereals, kukho okunye ukutya okuninzi. Kungakhathaliseki ukuba, oku akunanto yakwenza nokutya ukutya okucutshungulweyo okubhalwe "i-gluten-free."

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba yintoni i-buckwheat kunye neempawu zayo.