Buckwheat: Awọn anfani Ilera ti Ounjẹ, Awọn ipa ẹgbẹ & Awọn ilana

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Buckwheat jẹ gbogbo ounjẹ ti o ni ounjẹ ti o ni awọn anfani ilera lọpọlọpọ gẹgẹbi igbega pipadanu iwuwo, imudarasi ilera ọkan, ati iṣakoso ọgbẹgbẹ, ati bẹbẹ lọ.

Buckwheat jẹ ti ẹgbẹ awọn ounjẹ ti a pe ni pseudocereals - wọn jẹ awọn irugbin ti a run bi awọn irugbin ti ounjẹ ṣugbọn wọn ko jẹ ti idile koriko. Awọn apẹẹrẹ miiran ti pseudocereals jẹ amaranth ati quinoa.

Awọn oriṣi meji ti buckwheat wa ti o jẹ buckwheat ti o wọpọ ati Buckwheat Tartary. Buckwheat ni iye ti awọn antioxidants ti o ga julọ ju awọn irugbin alikama miiran lọ bi rye, alikama, oats, ati barle ^[1] .

Iye ti ijẹẹmu Ti Buckwheat

100 g ti buckwheat ni 9.75 g omi, 343 kcal agbara ati pe o tun ni

• 13,25 g amuaradagba
• 3,40 g ọra
• 71,50 g carbohydrate
• 10,0 g okun
• 18 kalisiomu miligiramu
• 2.20 iwon miligiramu
• 231 mg iṣuu magnẹsia
• 347 mg irawọ owurọ
• 460 iwon miligiramu
• 1 miligiramu soda
• 2,40 mg sinkii
• 0.101 mg thiamine
• Riboflavin 0.425 mg
• 7.020 mg niacin
• Vitamin B6 0.210 iwon miligiramu
• 30 mcg folate

Awọn anfani Ilera Ti Buckwheat

1. Ṣe igbega si ilera ọkan

Iwadi kan fihan pe buckwheat ni agbara to lagbara lati dinku iredodo, idaabobo awọ buburu ati awọn ipele triglycerides, nitorinaa idilọwọ awọn arun inu ọkan ati ẹjẹ. ^[meji] . Buckwheat ni phytonutrient ti a pe ni rutin, ẹda ara pataki ti o nilo fun mimu ọkan rẹ ni ilera ati gbigbe titẹ ẹjẹ giga silẹ.

Awọn anfani Ilera Ti iyẹfun Buckwheat / Iyẹfun Kuttu

2. Ṣe iranlọwọ ni pipadanu iwuwo

Buckwheat ga ni amuaradagba ati okun, eyiti o pese rilara ti kikun lẹhin ounjẹ. Eyi ṣe iranlọwọ ni idilọwọ ere iwuwo ati mu awọn ipele satiety pọ. Pẹlu buckwheat sinu ounjẹ rẹ le ṣe iranlọwọ ni ṣiṣakoso iwuwo daradara.

3. Mu tito nkan lẹsẹsẹ dara

Buckwheat ni iye to dara ti okun, eyiti o ṣe iranlọwọ ni ṣiṣakoso awọn iṣipo ifun inu, ṣe idiwọ akàn ikun ati ikolu ikun ati iranlọwọ ni ṣiṣe to dara ti apa ijẹẹmu.

Iwadi kan ti a gbejade ni International Journal of Food Microbiology fihan pe gbigbe buckwheat fermented le ṣe iranlọwọ ni imudarasi ipele pH ti ara ^[3] .

4. Dena àtọgbẹ

Gẹgẹbi Ẹgbẹ Agbẹgbẹ Ọgbẹ ti Amẹrika, gbogbo awọn ounjẹ ọkà jẹ orisun ọlọrọ ti awọn carbohydrates idiju. Awọn kaarun ti o nira yoo gba inu ẹjẹ laiyara eyiti ko fa iwasoke ninu awọn ipele suga ẹjẹ. Iwadi kan fihan pe, puttonutrient rutin ti o wa ni buckwheat ni awọn ipa aabo ni titọju ifisi insulini ati pe o ni agbara lati ja ija isulini ^[4] .

5. N dinku ewu akàn

Buckwheat ni awọn agbo ogun ọgbin pataki bi quercetin ati rutin, eyiti o ni agbara lati dinku eewu akàn ati mu igbona dara. Awọn agbo ogun ọgbin ẹda ara wọnyi ja lodi si ibajẹ ti ipilẹṣẹ ọfẹ, eyiti o bajẹ DNA ati eyiti o yori si dida awọn sẹẹli alakan.

6. Ailewu fun awọn eniyan ti o ni ifamọ giluteni

Buckwheat ko ni giluteni eyiti o jẹ ki o ni aabo lati jẹun fun awọn eniyan ti o ni arun celiac tabi ifamọ giluteni. Eyi le ṣe iranlọwọ ni idilọwọ awọn iṣoro ti ounjẹ bi àìrígbẹyà, gbuuru, bloating ati iṣọn ikun ti n jo.

Ẹgbẹ ti yóogba Of Buckwheat

Njẹ buckwheat ni opoiye pupọ jẹ ki o ni diẹ sii lati dagbasoke aleji buckwheat. Awọn aami aisan naa ni wiwu ni ẹnu, awọn hives, ati awọn awọ ara ^[5] .

Bii O ṣe le Gba Buckwheat

Lo ọna atẹle lati ṣetẹ buckwheat lati awọn irun gbigbẹ:

• Ni akọkọ, fi omi ṣan buckwheat daradara ati lẹhinna ṣafikun omi si.
• Mu u fun iṣẹju 20 titi awọn irugbin yoo fi wolẹ.
• Lọgan ti buckwheat wú soke, lo o fun sise ọpọlọpọ iru awọn ounjẹ.

Lati Rẹ ati dagba buckwheat, tẹle awọn igbesẹ wọnyi:

• Rẹ buckwheat ti o gbẹ fun iṣẹju 30 si wakati 6.
• Lẹhinna wẹ ki o wẹ wọn.
• Ṣafikun tablespoons 1 si 2 omi ki o fi wọn silẹ fun ọjọ 2-3.
• Bi awọn eweko ti bẹrẹ lara, o le bẹrẹ jijẹ wọn.

Awọn ọna Lati Jẹ Buckwheat

• Ṣe buckwheat porridge ki o jẹ fun ounjẹ aarọ.
• Lo iyẹfun buckwheat fun ṣiṣe awọn pancakes, muffins, ati awọn akara.
• Ṣafikun buckwheat ti o dagba sinu saladi rẹ.
• Aruwo-din-din buckwheat ki o ni bi awo-ẹgbẹ kan.

Awọn ilana Buckwheat

1. Buckwheat dhokla ohunelo

2. Ogede aise ati awọn galettes buckwheat pẹlu sesame ati ohunelo fibọ ohunelo

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - orisun iṣẹ ṣiṣe ẹda ara ni awọn ounjẹ iṣẹ. Iwadi Ounjẹ International, 35 (2-3), 207-211.
2. [meji]Li, L., Lietz, G., & Igbẹhin, C. (2018). Buckwheat ati Awọn aami ifamisi Ewu CVD: Atunwo Eto-ara ati Itupalẹ Meta. Awọn eroja, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Ipa ti iyẹfun buckwheat ati oat bran lori idagba ati ṣiṣeeṣe sẹẹli ti awọn ẹya probiotic Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® ati idapọ wọn SYNBIO®, ni wara ifunwara ti apọju. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Gbigba agbara ti buckwheat tartary ti ounjẹ jẹ ki itọju insulini mu ki o mu awọn profaili ọra dara si ni awọn alaisan ti o ni iru àtọgbẹ 2: idanwo idanimọ ti a sọtọ.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Awọn ifihan ile-iwosan, awọn ifọkansi-ara ẹni, ati awọn profaili imunoblotting ti awọn alaisan ti ara korira buckwheat-Allergy, 66 (2), 264-270.

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