Buckwheat: Melemo ea bophelo bo botle ba bophelo bo botle, litla-morao le li-Recipes

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Buckwheat ke lijo-thollo tse matlafatsang tse nang le melemo e mengata ea bophelo bo botle joalo ka ho khothaletsa ho theola boima ba 'mele, ho ntlafatsa bophelo bo botle ba pelo le ho laola lefu la tsoekere jj.

Buckwheat ke ea sehlopha sa lijo tse bitsoang maiketsetso - ke lipeo tse jeoang joalo ka lijo-thollo empa ha se tsa lelapa la joang. Mehlala e meng ea maiketsetso ke amaranth le quinoa.

Hona le mefuta e 'meli ea li-buckwheat tse tloaelehileng tsa buckwheat le Tartary buckwheat. Buckwheat e na le li-antioxidants tse ngata ho feta lithollo tse ling tsa lijo-thollo tse kang rye, koro, habore le harese ^[1] .

Boleng ba phepo ea Buckwheat

100 g ea buckwheat e na le metsi a 9.75 g, matla a 343 kcal hape e na le

• 13.25 g protheine
• 3.40 g mafura
• 71.50 g khabohaedreite
• 10.0 g faeba
• Khalase ea 18 mg
• 2.20 mg tšepe
• 231 mg, magnesium
• Phosphorus ea 347 mg
• 460 mg potasiamo
• 1 mg ea sodium
• 2.40 mg zinki
• 0.101 mg thiamine
• 0,255 mg riboflavin
• 7.020 mg niacin
• 0,210 mg vithamine B6
• Folate ea 30 mcg

Melemo ea bophelo bo botle ba Buckwheat

1. E khothalletsa bophelo bo botle ba pelo

Phuputso e bonts'a hore buckwheat e na le matla a ho theola ho ruruha, li-cholesterol tse mpe le li-triglycerides, ka hona ho thibela mafu a pelo le methapo. ^[pedi] . Buckwheat e na le phytonutrient e bitsoang rutin, antioxidant ea bohlokoa e hlokahalang bakeng sa ho boloka pelo ea hau e phetse hantle le ho theola khatello e phahameng ea mali.

Melemo ea bophelo bo botle ba Buckwheat / Kuttu Flour

2. E thusa ho theola boima ba 'mele

Buckwheat e na le protheine e ngata le fiber, e fanang ka maikutlo a botlalo kamora ho ja. Sena se thusa ho thibela boima ba 'mele le ho eketsa maemo a satiety. Ho kenyelletsa li-buckwheat lijong tsa hau ho ka thusa ho sebetsana le boima ba 'mele ka nepo.

3. E ntlafatsa tšilo ea lijo

Buckwheat e na le fiber e ngata, e thusang ho laola tsamaiso ea mala, e thibela mofetše oa mala le tšoaetso ea mpa mme e thusa ts'ebetsong e nepahetseng ea tšilo ea lijo.

Phuputso e phatlalalitsoeng ho International Journal of Food Microbiology e bonts'a hore ho ja buckwheat e belisitsoeng ho ka thusa ho ntlafatsa pH ea 'mele ^[3] .

4. Thibela lefu la tsoekere

Ho ea ka American Diabetes Association, lijo tsa lijo-thollo kaofela ke mohloli o enneng oa lik'habohaedreite tse rarahaneng. Li-carb tse rarahaneng li kenella maling butle-butle tse sa bakeng sekhahla maemong a tsoekere ea mali. Phuputso e bonts'itse hore, rutin ea phytonutrient e fumanehang ka buckwheat e na le litlamorao ho sirelletseng lets'oao la insulin hape e na le matla a ho loants'a insulin ho hanyetsa ^[4] .

5. Ho fokotsa kotsi ea mofetše

Buckwheat e na le metsoako ea bohlokoa ea semela e kang quercetin le rutin, e nang le bokhoni ba ho fokotsa kotsi ea mofetše le ho ntlafatsa ho ruruha. Metsoako ena ea li-antioxidant e loantšana le tšenyo e mpe ea mahala, e senyang DNA mme e lebisa ho thehoeng ha lisele tsa mofetše.

6. E bolokehile bakeng sa batho ba nang le kutlo ea gluten

Buckwheat ha e na gluten e etsang hore ho bolokehe ho jeoa ke batho ba nang le lefu lena leno kapa kutloisiso ea gluten. Sena se ka thusa ho thibela mathata a tšilo ea lijo a kang ho sokela, lets'ollo, ho ruruha le lefu le lutlang la mala.

Litla-morao tsa Buckwheat

Ho ja li-buckwheat ka bongata bo feteletseng ho etsa hore o be le monyetla oa ho ba le khatello ea mmele ea buckwheat. Matšoao a kenyelletsa ho ruruha molomong, hives le makhopho a letlalo ^[5] .

Mokhoa oa ho ja Buckwheat

Sebelisa mokhoa o latelang ho pheha buckwheat ho tsoa li-groats tse omisitsoeng:

• Ntlha ea pele, hlatsoa buckwheat hantle ebe u e eketsa metsi.
• E qete metsotso e 20 ho fihlela peo e ruruha.
• Hang ha bohobe bo ruruha, bo sebelise ho pheha lijana tse fapaneng.

Ho inela le ho hlahisa buckwheat, latela mehato ena:

• Koahela buckwheat e omisitsoeng metsotso e 30 ho isa ho lihora tse 6.
• Ebe o li hlatsoa ebe oa li sefa.
• Kenya likhaba tse 1 ho ea ho tse 2 tsa metsi ebe u li tlohella matsatsi a 2-3.
• Ha limela li qala ho theha, u ka qala ho li ja.

Mekhoa ea ho ja Buckwheat

• Etsa motoho oa li-buckwheat 'me u je lijo tsa hoseng.
• Sebelisa phofo ea buckwheat ho etsa lipanekuku, limafine le likuku.
• Kenya buckwheat e hlahisitsoeng ka har'a salate ea hau.
• Hlohlelletsa buckwheat 'me u be le eona e le sejana se lehlakoreng.

Li-Recipes tsa Buckwheat

1. risepe ea Buckwheat dhokla

2. Li-galettes tse tala tsa banana le buckwheat tse nang le sesepa le risepe ea lero la lemone

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - mohloli oa tšebetso ea antioxidant lijong tse sebetsang.Food Research International, 35 (2-3), 207-211.
2. [pedi]Li, L., Lietz, G., & Seal, C. (2018). Matšoao a Kotsi a Buckwheat le CVD: Tlhahlobo e Hlophisitsoeng le Tlhatlhobo ea Meta. Metsoako, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Phello ea phofo ea buckwheat le oat bran ho hola le ho sebetsa ha sele ea mefuta ea li-probiotic Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® le motswako oa tsona SYNBIO®, ka lebese le belisitsoeng la li-sybiotic. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Ho ja lijo tsa buckwheat ho fokotsa insulin ho hanyetsa le ho ntlafatsa lifaele tsa lipid ho bakuli ba nang le lefu la tsoekere la mofuta oa 2: teko e laoloang ka linako tsohle. Nutrition Research, 36 (12), 1392-1401.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Lipontšo tsa bongaka, liphehisano tsa maikutlo a kopaneng le lifahleho tsa bakuli ba alejiki tse thibelang mmele ho itšireletsa mafung. Allergy, 66 (2), 264-270.

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