I-Buckwheat: Izibonelelo zezeMpilo eziSempilweni, Iziphumo ebezingalindelekanga kunye neeresiphi

Amagama Aphezulu Ebantwaneni

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I-Buckwheat sisonka esipheleleyo esinesondlo esinezibonelelo ezininzi zempilo njengokukhuthaza ukunciphisa umzimba, ukuphucula impilo yentliziyo, kunye nokulawula isifo seswekile, njl.

I-Buckwheat yeqela lokutya okubizwa ngokuba yi-pseudocereals-ziyimbewu etyiwa njengeenkozo kodwa ingezozosapho lwengca. Eminye imizekelo yeepseudocereals yi-amaranth kunye nequinoa.

Zimbini iintlobo ze-buckwheat eziqhelekileyo ze-buckwheat kunye ne-Tartary buckwheat. I-Buckwheat inexabiso eliphezulu lee-antioxidants kunezinye iinkozo ezinjenge-rye, ingqolowa, i-oats kunye nerhasi ^[1] .

Ixabiso lesondlo seBuckwheat

I-100 g ye-buckwheat iqulethe i-9.75 g yamanzi, i-343 kcal yamandla kwaye iqulethe

• 13.25 g protein
• 3.40 g amafutha
• 71.50 g ikhabohydrate
• 10.0 g ifayibha
• 18 mg calcium
• 2.20 mg yentsimbi
• 231 mg wemagniziyam
• 347 mg yephosphorus
• 460 mg potassium
• 1 mg isodiyam
• 2.40 mg zinc
• 0.101 mg thiamine
• I-0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 mg ivithamini B6
• 30 mcg folate

IziBonelelo zezeMpilo zeBuckwheat

1. Ukukhuthaza impilo yentliziyo

Uphononongo lubonisa ukuba i-buckwheat inamandla okunciphisa ukudumba, i-cholesterol embi kunye namanqanaba e-triglycerides, ngaloo ndlela kuthintelwe izifo zentliziyo ^[Mbini] . I-Buckwheat iqulethe i-phytonutrient ebizwa ngokuba yi-rutin, i-antioxidant ebalulekileyo efunekayo yokugcina intliziyo yakho isempilweni kwaye yehlisa uxinzelelo lwegazi.

Izibonelelo zezeMpilo zeBuckwheat / Kuttu Flour

2. Inceda ekunciphiseni ubunzima

I-Buckwheat iphezulu kwiprotheyini kunye nefayibha, ebonelela ngemvakalelo yokugcwala emva kwesidlo. Oku kunceda ekuthinteleni ukutyeba kobunzima kunye nokwandisa amanqanaba okuhlutha Ukubandakanya i-buckwheat kwisidlo sakho kunokunceda ekulawuleni ubunzima ngokufanelekileyo.

3. Iphucula ukwetyisa

I-Buckwheat iqulethe isixa esifanelekileyo sefayibha, esinceda kulawulo lokuhamba kwamathumbu, sithintela umhlaza wesisu kunye nosulelo lwesisu kwaye sinceda ekusebenzeni kakuhle kwendlela yokugaya ukutya.

Uphononongo olupapashwe kwiJenali yaMazwe ngaMazwe yokutya iMicrobiology lubonisa ukuba ukutya ibuckwheat enegwele kunokunceda ekuphuculeni inqanaba lomzimba we-pH ^[3] .

4. Uthintela isifo seswekile

NgokukaMbutho weSwekile waseMelika, ukutya okuziinkozo okupheleleyo ngumthombo otyebileyo weecarbohydrate ezinzima. IiCarbs ezintsokothileyo zingena egazini kancinci ezingabangeli spike kwinqanaba leswekile yegazi. Isifundo sibonise ukuba, i-phytonutrient rutin ekhoyo kwi-buckwheat ineziphumo zokhuselo ekulondolozeni uphawu lwe-insulin kwaye inamandla okulwa ukunganyangeki kwe-insulin ^[4] .

5. Yehlisa umngcipheko womhlaza

I-Buckwheat inezithako ezibalulekileyo zezityalo ezifana nequercetin kunye ne-rutin, ekwaziyo ukunciphisa umngcipheko womhlaza kunye nokuphucula ukudumba. Ezi zityalo zine-antioxidant zilwa nomonakalo omkhulu wasimahla, owonakalisa i-DNA kwaye ukhokelele ekubunjweni kweeseli zomhlaza.

6. Kukhuselekile kubantu abanobuntununtunu be-gluten

I-Buckwheat ayinayo i-gluten eyenza ikhuseleke ekutyeni abantu abanesifo se-celiac okanye uvakalelo lwe-gluten. Oku kunokunceda ekuthinteleni iingxaki zokugaya ukutya njengokuqhinwa, urhudo, ukuqunjelwa kunye nokuvuza kwesifo sesisu.

Iziphumo ebezingalindelekanga zebuckwheat

Ukutya i-buckwheat ngobuninzi obugqithisileyo kukwenza ukuba ube nakho ukukhula i-buckwheat. Iimpawu zibandakanya ukudumba emlonyeni, kwimingxunya, kunye nerhashalala ^[5] .

Ungayisebenzisa njani iBuckwheat

Sebenzisa le ndlela ilandelayo ukupheka i-buckwheat kwi-groats eyomileyo:

• Kuqala, hlamba i-buckwheat ngokufanelekileyo kwaye emva koko ungeze amanzi kuyo.
• Yimise imizuzu engama-20 de imbewu ikhule.
• Emva kokuba i-buckwheat idumbile, yisebenzise ekuphekeni iintlobo ezahlukeneyo zokutya.

Ukucwina kunye nokuchuma i-buckwheat, landela la manyathelo:

• Gcoba i-buckwheat eyomileyo imizuzu engama-30 ukuya kwiiyure ezingama-6.
• Emva koko hlamba kwaye uzicineze.
• Yongeza amacephe amanzi ayi-1 ukuya kwezi-2 kwaye uzishiye iintsuku ezi-2-3.
• Njengoko amahlumela aqala ukwenza, ungaqala ukuwatya.

Iindlela zokutya iBuckwheat

• Yenza isidudu se-buckwheat kwaye ufumane isidlo sakusasa.
• Sebenzisa umgubo weebhakkwheat xa usenza iikeyiki, iikeyiki kunye neekeyiki.
• Yongeza i-buckwheat ehluma kwisaladi yakho.
• Gcoba i-buckwheat kwaye ube nayo njengesitya esecaleni.

Iiresiphi zeBuckwheat

1. Iresiphi yebuckwheat dhokla

2. Ibhanana ekrwada kunye ne-galettes ye-buckwheat eneesame kunye neresiphi yediphu yelamuni

1. [1]IHolasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., kunye neVavreinova, S. (2002). I-Buckwheat-ngumthombo womsebenzi we-antioxidant kukutya okusebenzayo.Uphando loPhando lwaMazwe ngaMazwe, 35 (2-3), 207-211.
2. [Mbini]Li, L., Lietz, G., & Utywina, C. (2018). Amanqaku omngcipheko weBuckwheat kunye neCVD: Uphengululo lwenkqubo kunye noHlahlelo lweMeta. Izondlo, 10 (5), 619.
3. [3]IComan, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... kunye neCresci, A. (2013). Iziphumo zomgubo we-buckwheat kunye ne-oat bran ekukhuleni nasekusebenzeni kweseli ye-probiotic ye-Lactobacillus rhamnosus IMC 501®, i-Lactobacillus paracasei IMC 502® kunye nokudibanisa kwabo i-SYNBIO®, kubisi lwe-synbiotic. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Ukutya i-tartary buckwheat intake kukuthintela ukunganyangeki kwe-insulin kunye nokuphucula iiprofayili ze-lipid kwizigulana ezinesifo seswekile sesi-2: ityala elilawulwa ngokungahleliwe. Uphando lweNutrition, 36 (12), 1392-1401.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... kunye noRolla, G. (2011). Ukubonakaliswa kwezonyango, ukubambisana kunye neeprofayili ze-buckwheat-izigulane ezithintekayo.I-Allergy, 66 (2), 264-270.

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