Buckwheat: Faa'iidooyinka Caafimaadka Nafaqada, Waxyeellooyinka & Recipes

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Buckwheat waa miro dhan oo nafaqo leh oo leh faa'iidooyin caafimaad oo badan sida kor u qaadista miisaanka, hagaajinta caafimaadka wadnaha, iyo maaraynta cudurka macaanka, iwm.

Buckwheat wuxuu ka tirsan yahay koox ka mid ah cuntooyinka loo yaqaan 'pseudocereals' - waa miraha loo cuno sida miraha badarka laakiin kama tirsana qoyska cawska. Tusaalooyinka kale ee been abuurka ah waa amaranth iyo quinoa.

Waxaa jira laba nooc oo buckwheat ah kuwaas oo ah buckwheat caadi ah iyo Tartary buckwheat. Buckwheat wuxuu leeyahay qaddarka antioxidant ka badan iniinyaha kale ee badarka sida galley, sarreen, boorash, iyo shaciir ^[1] .

Qiimaha nafaqada ee Buckwheat

100 g oo ah buckwheat waxaa ku jira 9.75 g oo biyo ah, 343 kcal tamar sidoo kale wey ka kooban tahay

• 13.25 g protein
• 3.40 g baruur
• 71.50 g karbohaydrayt
• 10.0 g fiber
• 18 mg kaalshiyam ah
• 2.20 mg bir ah
• 231 mg magnesium
• 347 mg fosfooraska
• 460 mg potassium
• 1 mg sodium ah
• 2.40 mg zinc
• 0.101 mg thiamine
• 0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 mg fitamiin B6
• 30 mcg folate

Faa'iidooyinka Caafimaadka ee Buckwheat

1. Waxay kobcisaa caafimaadka wadnaha

Daraasad ayaa muujisay in buckwheat ay awood u leedahay inay hoos u dhigto bararka, kolestaroolka xun iyo heerarka triglycerides, taas oo ka hortageysa cudurrada wadnaha iyo xididdada ^[laba] . Buckwheat wuxuu ka kooban yahay phytonutrient loo yaqaan rutin, antioxidant muhiim ah oo loo baahan yahay si loo ilaaliyo wadnahaaga caafimaad iyo hoos u dhigista dhiig karka.

Faa'iidooyinka Caafimaadka ee Buckwheat / Burka Kuttu

2. Waxay ka caawisaa dhimista miisaanka

Buckwheat wuxuu ku badan yahay borotiin iyo fiber, kaas oo bixiya dareen buuxa ah cunnada ka dib. Tani waxay ka caawineysaa ka hortagga miisaanka oo kordha waxayna kordhisaa heerarka dhereg. Marka lagu daro buckwheat-ka cuntadaada waxay kaa caawin kartaa maaraynta miisaanka si wax ku ool ah.

3. Waxay hagaajisaa dheefshiidka

Buckwheat wuxuu ka kooban yahay qadar fiican oo ah fiber, kaas oo ka caawiya hagaajinta dhaqdhaqaaqa mindhicirka, wuxuu ka hortagaa kansarka caloosha iyo infekshinka caloosha wuxuuna ka caawiyaa howlaha saxda ah ee habka dheef-shiidka.

Daraasad lagu daabacay Joornaalka Caalamiga ah ee Cunnadda Noocyada Noocyada Noocyada 'Microbiology' waxay muujineysaa in cunista buckwheat khamiir leh ay gacan ka geysan karto hagaajinta heerka pH jirka ^[3] .

4. Waxay ka hortagtaa cudurka macaanka

Sida laga soo xigtay Ururka Cudurka Macaanka ee Ameerika, cuntooyinka badarka laga cuno oo dhan waa il hodan ku ah karbohaydraytyo adag. Kaarbooyin isku dhafan ayaa si tartiib ah dhiigga u nuugo taas oo aan ku keenin koror heerarka sonkorta dhiigga. Daraasad ayaa muujisay, rutin-ka nafaqada leh ee ku jira buckwheat wuxuu leeyahay saameyn ilaalin ah oo lagu ilaalinayo calaamadaha insulin-ta wuxuuna awood u leeyahay inuu la dagaallamo caabbinta insulin-ta. ^[4] .

5. Waxay yareysaa halista kansarka

Buckwheat waxaa ku jira xeryahooda dhir muhiim ah sida quercetin iyo rutin, oo awood u leh yareynta halista kansarka iyo hagaajinta caabuqa. Kuwani xeryahooda antioxidant waxay la dagaallamaan waxyeelo xagjirnimo oo bilaash ah, taas oo waxyeeleysa DNA-da waxayna u horseeddaa sameynta unugyada kansarka.

6. Ammaan u leh dadka xasaasiga u ah gluten

Buckwheat ma laha gluten taas oo ka dhigaysa mid amaan ah in loo cuno dadka qaba cudurka baruurta ama xasaasiyadda gluten. Tani waxay kaa caawin kartaa kahortaga dhibaatooyinka dheefshiidka sida calool istaaga, shuban, dibbiro iyo xuubka dheecaanka dareeraha.

Waxyeelada Buckwheat

Cunista buckwheat-ka xad-dhaafka ah waxay kaa dhigeysaa inaad u badan tahay inaad ku dhacdo xasaasiyadda buckwheat. Calaamadaha waxaa ka mid ah barar ku dhaca afka, finan, iyo finan maqaarka ka soo baxa ^[5] .

Sida loo Cuno Buckwheat

Isticmaal habka soo socda si aad ugu kariyo buckwheat ka soo guuritaanka qalalan:

• Marka hore, si fiican u biyo raaci bakeeriga ka dibna biyo ku dar.
• Isku kari ilaa 20 daqiiqo ilaa iniinyaha ay bararaan.
• Marka buckwheat uu bararo, u isticmaal karinta noocyada kala duwan ee suxuunta.

Si aad u qoyso uguna soo baxdo buckwheat, raac talaabooyinkan:

• Qooji buckwheat qalalan 30 daqiiqo illaa 6 saacadood.
• Ka dib maydh oo shaandhee.
• Ku dar 1 ilaa 2 qaado oo biyo ah oo ka tag 2-3 maalmood.
• Maaddaama ay saytuhu bilaabmaan inay sameysmaan, waxaad bilaabi kartaa cunitaankooda.

Siyaabaha Loo Cuno Buckwheat

• Samee boorash buckwheat ah oo ku quraac.
• U isticmaal bur bakeeriga samaynta canjeelada, moofo, iyo keega.
• Kudar buckwheat biqil ah saladhkaaga.
• Bakeeriga shiidan ku kari oo u hayso sidii saxan dhinaceed.

Cunnooyinka Buckwheat

1. Buckwheat dhokla recipe

2. Muus cayriin iyo galeyda gaasta leh sisinta iyo liin dhanaanta

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - waa isha laga helo waxqabadka antioxidant-ka ee cuntooyinka shaqeynaya. Cuntada Cilmi-baarista Caalamiga ah, 35 (2-3), 207-211.
2. [laba]Li, L., Lietz, G., & Khatimidii, C. (2018). Buckwheat iyo Calaamadaha Khatarta CVD: Dib-u-eegis nidaamsan iyo Falanqaynta Meta. Nafaqooyinka, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Saamaynta burka buckwheat iyo burka oat ee koritaanka iyo u-noolaanshaha unugyada ee noocyada probiotic Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502 their iyo isku darka SYNBIO®, ee ku jira caano isku darsaday synbiotic. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Qaadashada cuntada tartiib tartiib tartiib tartiib tartiib tartiib tartiib tartiib tartiib tartiib tartiib ah u adkeysi insulin iyo hagaajinta astaamaha lipid ee bukaannada qaba nooca sonkorowga 2: tijaabin la xakameynayo oo la kala sooco. Cilmi-baarista nafaqada, 36 (12), 1392-1401.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Calaamadaha caafimaadka, wada-jirka, iyo qaababka tallaalka ee buckwheat-bukaanka xasaasiyadda. Xasaasiyadda, 66 (2), 264-270.

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