I-Buckwheat iyi-pseudocereal, okungukuthi, ayiyona ingxenye yomndeni wotshani (ngokungafani nokolweni, i-rye, ibhali noma i-oats). Abantu abaningi abazi yini i-buckwheat. Kuyisitshalo se-polygonaceous futhi, empeleni, uma ubheka uhlamvu lwe-buckwheat, uzobona ukuthi lumise okwephiramidi elincane. I-pseudograin yomjikelezo omfushane, ehlwanyelwa ekuqaleni kwehlobo futhi ivunwa ekwindla. Inesivuno esincane uma iqhathaniswa nalezi zinhlamvu ezibalulwe ngenhla, yingakho ibiza kakhulu ezitolo.
Ngenxa yalesi sizathu, sizonikezela lesi sihloko ukukutshela ukuthi yini i-buckwheat, yiziphi izici zayo kanye nezinzuzo zezempilo.
Yini i-buckwheat
I-Buckwheat (I-Fagopyrum esculentum) i-pseudograin. Imvelaphi yayo ise-Asia Ephakathi. Njengezinye izinhlamvu zomgunyathi ezifana nequinoa noma i-amaranth, i-buckwheat iqukethe amaprotheni ekhwalithi ephezulu ngoba iqukethe wonke ama-amino acid abalulekile ngaphandle kokuntuleka kwe-lysine noma i-methionine. I-Buckwheat ayinayo i-gluten. Umnikelo wama-carbohydrate uphezulu impela, ikakhulukazi ama-carbohydrate ayinkimbinkimbi amunca kancane, okusho ukuthi i-buckwheat inenkomba ephansi ye-glycemic. I-Buckwheat inikeza i-fiber eningi kune-quinoa noma i-amaranth.
Inamafutha amaningi ukudlula okusanhlamvu futhi angaphansi kwe-quinoa ne-amaranth, futhi iqukethe ikakhulukazi amafutha e-monounsaturated kanye ne-polyunsaturated, umnikelo wawo omkhulu i-omega-6 ebalulekile yamafutha acid. Umnikelo wamavithamini B ubalulekile, ikakhulukazi i-niacin noma i-vitamin B3. Futhi iqukethe uvithamini E. Okuqukethwe kwayo kwamaminerali kubanzi, kugqamisa i-zinc, i-selenium, ithusi, i-manganese, i-phosphorus, i-potassium ne-magnesium. Iphinde inikeze i-calcium nensimbi ephansi kakhulu ku-sodium. Kubalulekile ukudla i-buckwheat etshalwe ngokwemvelo ukuze ugweme ukudla ukungcola noma izinto eziphilayo eziguqulwe izakhi zofuzo.
Ama-propiedades
Ngokuvamile, inani lokudla okunomsoco we-buckwheat liphakeme kakhulu kunelo lokusanhlamvu. Ama-carbohydrate ayisithako sawo esiyinhloko, kodwa futhi aqukethe amaprotheni namaminerali ahlukene kanye nama-antioxidants. idatha ikhishwe kusizindalwazi se-USDA).
Okuqukethwe okunomsoco we-buckwheat ngemuva kokupheka imi kanje:
- Ama-20% ama-carbohydrates asesimweni sesitashi, ekhiqiza inkomba ye-glycemic ephansi kuya emaphakathi. Okungukuthi, akubangeli ukuthi ushukela wegazi ukhuphuke. Eqinisweni, amanye ama-carbohydrate ancibilikayo ku-buckwheat (i-buckwheat alcohol ne-D-chiro-inositol) anomphumela wokuguqula amazinga kashukela egazini ngemva kokudla.
- I-3,4% iphrotheni enephrofayili ye-amino acid enhle, ecebile ikakhulukazi i-lysine ne-arginine. Nokho, ukugayeka kwaleli phrotheni kuncane uma kuqhathaniswa ngoba ubhakabhaka ubuye ube nama-antinutrients (ama-protease inhibitors nama-tannins) aphazamisa ukumuncwa kwawo.
Uma siqhathanisa i-buckwheat nelayisi, ukolweni noma ummbila, ucebile ngamaminerali. Ipuleti elingamagremu angu-170 we-buckwheat ephekiwe lingamboza izidingo zethu zansuku zonke ngezilinganiso ezilandelayo:
- 34% iManganese: Amaminerali adingekayo ukuze umzimba wethu usebenze kahle, imizimba yethu ikhule futhi ikhule, kanye ne-antioxidant yokuzivikela kwethu.
- 28% Ithusi: evame ukuntula ekudleni kwasentshonalanga, iyimineral trace enemiphumela emihle empilweni yenhliziyo.
- 21% i-magnesium: lokhu kuyimaminerali ebalulekile enciphisa ingozi yezifo ezingapheli ezifana nesifo sikashukela sohlobo 2 nesifo senhliziyo.
- 17% Phosphorus: Le mineral idlala indima ebalulekile ekukhuleni nasekugcinweni kwezicubu zomzimba.
- I-Fiber engu-18%: I-Buckwheat inokuqukethwe okuthakazelisayo (i-2,7% ye-buckwheat ephekiwe i-fiber), ikakhulukazi ngesimo se-cellulose ne-lignin. Ungqimba olungaphandle lokusanhlamvu luqukethe isitashi esingazweli, esisebenza njenge-prebiotic fiber (isitshalo samathumbu esinempilo esondla ikholoni yethu).
Ukumuncwa kwamaminerali ku-buckwheat okuphekiwe kuhle kakhulu uma kuqhathaniswa nezinye izinhlamvu ngenxa yokuqukethwe kwayo okuphansi kwe-phytic acid, i-mineral absorption inhibitor etholakala kuzinhlamvu eziningi.
Ezinye izinhlanganisela ezibalulekile
I-Buckwheat iqukethe ama-antioxidants amaningi kunezinye okusanhlamvu ezifana ne-oats, ukolweni, i-rye noma ibhali. Nawa amanye ama-compounds:
- I-antioxidant eyinhloko ye-polyphenolic etholakala ku-buckwheat. Ucwaningo nalo lubonakala lubonisa ukuthi kunciphisa ukuvuvukala, kwehlisa umfutho wegazi, futhi kuthuthukise ukwakheka kwamafutha egazini.
- Ama-antioxidants esiyithola emifino eminingi ibonakala inemiphumela ehlukahlukene enenzuzo empilweni yethu, kuhlanganise nokunciphisa ingozi yezinhlobo ezithile zomdlavuza nesifo senhliziyo.
Imiphumela emzimbeni we-buckwheat
I-Buckwheat inezinzuzo eziningi zezempilo; kuthuthukisa ukulawula amazinga kashukela, kuthuthukisa ukujikeleza kwegazi, ukuvimbela izifo zenhliziyo nemithambo yegazi, kunciphisa ingozi yomdlavuza, njll.
Thuthukisa ukulawula ushukela egazini
Amazinga kashukela aphezulu ahlala isikhathi eside kungabangela izifo ezihlukahlukene ezingapheli, ezifana nesifo sikashukela sohlobo 2. Ngakho-ke, kunconywa ukulinganisa ukwanda kweshukela egazini elibangelwa ukudla.
I-Buckwheat iqukethe i-fiber eningi, eyenza amazinga kashukela egazini akhuphuke kancane futhi kancane kancane. Eqinisweni, kube nezifundo zokubheka kubantu, lapho ukusetshenziswa kwe-buckwheat kutholakale ukuthi kuhlotshaniswa nokwenyuka okuncane kwamazinga kashukela egazini kanye nomfutho wegazi ongcono kanye namanani we-cholesterol uma kuqhathaniswa nabantu abangawudli u-buckwheat.
Kukhona futhi izifundo zezilwane (amagundane esifo sikashukela) lapho ukulawulwa kwe-buckwheat kugxila khona kusize ukwehlisa amazinga kashukela ngo-12-19%.
Umphumela kukholakala ukuthi udalwa yi- ingxenye eyingqayizivele ye-buckwheat ku-hydrate (i-D-chiro-inositol), ebonakala yenza amangqamuzana azwele kakhulu ku-insulin (ihomoni elibhekele ukuletha ushukela egazini kumaseli). I-Buckwheat ingenye yemithombo yemvelo ecebile kakhulu yale nhlanganisela (ucwaningo).
Kuzo zonke lezi zizathu, inani elilinganiselwe le-buckwheat libonakala liyindlela enempilo kubantu abanesifo sikashukela noma labo abanobunzima bokulawula amazinga kashukela egazini.
Ilungele inhliziyo nokujikeleza
I-Buckwheat iqukethe izinto ezithuthukisa impilo yenhliziyo, njenge-rutin, i-magnesium, ithusi, i-fiber kanye namaprotheni athile.
I-Buckwheat iyi-pseudocereal etholakala kakhulu ku-rutin, i-antioxidant enemiphumela eminingi yezempilo enenzuzo. I-Rutin ibonakala inciphisa ingozi yokuhlaselwa yinhliziyo ngokuvimbela amahlule egazi, ukunciphisa ukuvuvukala nokwehlisa umfutho wegazi.
Ucwaningo lokuqaphela lwamaShayina ohlanga oludle inani elikhulu le-buckwheat lubonakale luxhumanisa ukusetshenziswa kwe-buckwheat ukwehlisa umfutho wegazi kanye namaphrofayili we-lipid angcono, okuhlanganisa i-cholesterol ephansi ye-LDL ("embi") ne-HDL ( "enhle") ephakeme. .
Kubonakala sengathi lo mphumela uhlobene nephrotheni ohlelweni lokugaya ukudla elibopha i-cholesterol futhi livimbele ukuthi lingangeni egazini. Kuzo zonke lezi zibonakaliso, Ukusetshenziswa njalo kwe-buckwheat njengengxenye yokudla okunempilo kubonakala kuthuthukisa impilo yenhliziyo.
Yehlisa ingozi yomdlavuza wekoloni
I-Buckwheat iqukethe i-fiber (isitashi esingazweli) esingakwazi ukugayeka, ngakho ifinyelela kukholoni, lapho ivutshelwa yi-microbiota yethu (izitshalo zamathumbu) futhi ikhiqize into (ama-acids ama-short-chain fatty acids njenge-butyric acid) ukuze kondle ulwelwesi lwesikhumba. amathumbu, anciphisa ingozi yomdlavuza wekoloni.
Ukucatshangelwa okukhethekile kwe-allergies kanye nesifo se-celiac
I-Buckwheat yokungezwani komzimba ivame kakhulu kubantu asebevele bengezwani ne-latex nelayisi ngenxa yokuhlangana kabusha.
Nakuba i-buckwheat ingenayo i-gluten, kufanele uqaphele uma uyithenga futhi uqiniseke ukuthi ayinayo i-gluten eqinisekisiwe. Isizathu ukuthi ababhali ukwabelana ngezinsiza zalolu hlobo lokusanhlamvu nalezo eziqukethe i-gluten. Ubungozi obufanayo bukhona lapho sithenga ngobuningi: kungaba khona ukungcoliswa okuphambanayo. Ngakho-ke uma unesifo se-celiac, kunconywa ukuthi uthole kuphela i-gluten-free eqinisekisiwe.
I-Buckwheat njengesitshalo se-organic kanye nokudla
Enye yezinto ezimangalisa kakhulu nge-buckwheat ukuthi ayinakubekezelela kahle izibulala-zinambuzane kanye nobunye ubuthi obuvame ukusetshenziswa ekulimeni kanzima. Ngokuvamile, uma selashwe ngamakhemikhali, lizofa.
ESpain, lesi sitshalo ngokuvamile sisetshenziswa njengefolishi yezilwane, futhi ngezikhathi zendlala, abantu benza isinkwa. Nokho, kusukela ngawo-1980, yaqala ukuba nedumela, ikakhulukazi ngezinga likafulawa.
Ukusetshenziswa njalo kwe-buckwheat njengengxenye yokudla okunempilo kungathuthukisa impilo yethu, njengamazinga kashukela egazi anele nokuvikela isifo senhliziyo nezinhlobo ezithile zomdlavuza.
Ukudla okunempilo okungenayo i-gluten kufanele kulandele imihlahlandlela efanayo nokudla okunempilo, ngaphandle kokuthi okusanhlamvu okuqukethe i-gluten kufanele kuthathelwe indawo okusanhlamvu okungenayo i-gluten esimweni sayo semvelo kanye nokudla okugayiwe futhi okucolisisiwe kufanele kugwenywe.
Njengoba sesibonile, i-buckwheat iyisinkwa esingenayo i-gluten ongayengeza ekudleni kwakho, kodwa kukhona okwengeziwe. Futhi, ngaphezu kokusanhlamvu, kukhona okunye ukudla okuningi. Kungakhathaliseki ukuthi, lokhu akuhlangene nokudla ukudla okugayiwe okubhalwe ukuthi "okungenayo i-gluten."
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi iyini i-buckwheat nezici zayo.