Buckwheat, inozivikanwawo sebhakkwheat, ndiyo tsanga iyo Izvo hazvina chekuita nezviyo kana gorosi iro muchikamu iro rinogovana zita. Tiri kutarisana nezviyo zvine hupfu hwakawanda hwakawanda hwebheka mabheka zvinogona kugadzirwa nemukana wekuti haina chero gluten uye kuti magadzirirwo ayo anoreva kuti chingwa chakagadzirwa nezviyo hachishaikwe.
Asi kunze kwaizvozvo, kupedza tsanga iyi kune zvakawanda zvakanakira izvo zvatichataura zvinotevera.
Chii chinonzi buckwheat uye chinobva kupi?
Tiri kutarisana ne pseudocereal ine katatu chimiro yakanyanyisa kuita zvekicheni uye inoshandiswa munyika zhinji.
Kurimwa kwaro kunonyanya kuverengerwa muRussia, Europe, Asia neUnited States. Inozivikanwa zvakare semuti wemazuva zana nekuti unodyarwa pakati paChikumi / Chikunguru uye unokohwewa munaGunyana / Gumiguru.
Kuve isinga zadze gorosi, mutengo wayo uri kuwedzera uchienzaniswa nezviyo semuenzaniso.
Kune akati wandei mabikirwo kutenderera pasirese uko chikafu ichi chiri protagonist, senge maJapan noodles kana soba; iyo galettes, musiyano we creppes unoshandiswa zvakanyanya muBrittany; Kasha iyo yakakangwa zviyo zvebhakkwheat; blimi, crozets uye kunyange doro risina guten rinodyiwa muChina neIndia.
Sei chiri chikafu chekufunga kuchizvibatanidza mukudya kwedu?
Zvidzidzo zviri kubuda izvo zvinoisa chikafu ichi pakati peavo varipo kugona kuve chikamu chehutano hwakanaka, kudzivirira-kwakanangana nehutano. Yayo antioxidant zvivakwa zviri kuongororwa nekuda kweiyo flavonoids irimo.
Ndicho yakaderera glycemic index chikafu sezvo ruzhinji rwemahydrohydrate ayo ari sitachi. Pakati pemakabohydrate arimo, pane D-chiro-inositol, inova soluble polyol inogona kunatsiridza insulin kudzivisa uye inogona kubatsira vakadzi vane PCOS kusimudzira mazinga eruglucose eropa.
Zvakare, kunge zviyo zvakawanda uye tubers inogona kushanduka kuita starch isingagone kuti ubatsirwe neye prebiotic mhedzisiro.
Zvimwe unogona kufarira:
Iyo ine ese akakosha amino acids, kujekesa lysine uye methionine. Ndiyo mupiro mukuru weB mavitamini, magnesium uye potasium, kunyangwe iinewo mamwe zvicherwa simbi, phosphorus, sodium, calcium uye zinc. Zvichienzaniswa nezviyo, izvo zvicherwa zviri muzviyo izvi zvinonwiwa nemuviri wedu zviri nyore nekuti mishonga yazvo haina kunyanya kukwirira.
Pamusoro pezvo, pane izvi zvese, ndiyo chete pseudocereal iyo ine rutin, ine antioxidant ine simba iripo mune zvimwe zvekudya senge parsley, bhuruu kana girini tii. Nekuda kweizvi, zvidzidzo zviri kuitiswa pasimba re antioxidant yezviyo izvi. Rutin inoderedza kuzvimba, inogadzirisa mafuta eropa uye BP.
Iyo zvakare inoratidza quercina, imwe antioxidant iyo inobatsira kudzikisa njodzi yezvirwere senge mamwe marudzi ekenza uye matambudziko emoyo.
Chikafu ichi inobatsira kubvisa radiation Saka izano rakanaka kuishandisa, semuenzaniso, mushure mekuita maX-ray.
Sezvo kana zvese zviri pamusoro zvaive zvisina kukwana, buckwheat haina-glutenKunyangwe kana zvasvika pakutengwa nevanhu vane kusagadzikana uku, zvirinani kuve nechokwadi chekuti yakasimbiswa "isina guten" kudzivirira kusvibiswa kwemuchinjikwa.
Maitiro ekuiisa mune edu ezuva mamenu?
Iyi tsanga inogona kuverengerwa sehupfu hwekugadzirira kubika uye mapheka ekubika kana zviyo zvese zvinogona kudyiwa. Nekuti iyo tsanga inopa huwandu hwesimba, zvirinani kuidya masikati kwete husiku.
Sarudzo yakanaka ndeyekutenga chigadzirwa chezviyo uye nekukuya kumba kuti uite hupfu. Kana tichida kuti iratidze hwakawanda, usati waikuya zvinokurudzirwa kushambidza bhinzi. Zvakanakisa, idya hupfu uhwu hwakagadzirwa mumazuva mushure mekuikuya kuti uwane zvese zvinovaka muviri zvebhakkwheat.
Kunge hupfu
Muchiitiko chekutanga iwe unogona kushandisa cSeimwe furawa imwe chete, asi isu tinofanirwa kuziva kuti isu tichava nechinhu chakanyorovera uye chakapfava chigadzirwa kupfuura zvakajairwa chingwa chegorosi. Saka pamwe vanoda chingwa chakakora havafarire mhedzisiro.
Zviyo
Muchiitiko chechipiri, kugadzirira kuri kuburikidza nekubika, sekunge uri mupunga. Iko kunogadzirwa kwemavara kuchave kwakafanana kune iya yemupunga. Inogona kushandiswa nechinenge chero chikafu: mune masaradhi, mune yekuzadza yemiriwo, lasagna, nezvimwe. Iyo haina yakawanda kuravira saka chakanakira kugara uchichishandira icho pamwe nezvimwe zvinoshandiswa. Iwe unogona zvakare kuwana pasita yakagadzirwa ne buckwheat senge soba.
Imwe nzira inonakidza yekuisa buckwheat mukudya kwedu iri muchimiro cheporridge yekudya kwemangwanani.. Iwe unongofanirwa kunyudza zviyo husiku uye, zuva rinotevera, zvimutse pamwe chete nemukaka kusvikira iwe wawana hunyoro hwakasarudzika kune zvaunofarira.
Tinogona shandisa zvakare chikafu ichi nekuchimera, izvo zvakakwana kusanganisa mumasadhi, masangweji kana kugadzira chingwa chisina kuviriswa. Maitiro aya anowedzerawo huwandu hwevitamin nemamineral anowanikwa
Mushure mekumeresa iyo, inogona kushaiswa mvura kuita maputi, mabhawa, makuki, nezvimwe. Ichi chinhu chinowanzo shandiswa zvakanyanya mune mbishi-vegan chikafu.
Kuti umere unofanira kungogeza zviyo chaizvo uye wozvirega zvichinyorova kweanenge maawa mana, zvigeze zvakare wozviisa panotakurisa germinator. Mushure memaawa makumi maviri nemana kusvika makumi mana nemasere, nhungirwa nyoro ichatanga kuoneka, zvichiratidza kuti yatotungira.
Zvimwe zvinonakidza zvinoshandiswa zvekicheni
Chinhu chinonakidza chebhakkwheat ndechekuti kana ichinyoroveswa inogadzira mhando yeiyo gel iyo anokwanisa kusunga chikafu asingashandise mazai mumabikirwo.
Zvimwe unogona kufarira:
- Keto naPaleo kudya: misiyano
- 11 zviyo zvinobatsira zvinofanirwa kunge zviri mukudya kwako
- Ziva zvinodiwa nevakadzi zvinovaka muviri
Zuva rega rega kune mamwe mabikirwo anosanganisira zviyo izvi neimwe nzira kana imwe, saka tinokukurudzira kuti uongorore uye gadzirira mapheka anonaka nechikafu chine hutano ichi chaunonzwa zvakanyanya nezvazvo