I-Buckwheat, ekwabizwa ngokuba yi-buckwheat, yimbewu leyo ayinanto yakwenza nokutya okuziinkozo okanye ingqolowa, esabelana ngegama. Sijongene nengqolowa enomgubo omninzi wokupheka ivenkile yokubhaka unokwenziwa kunye nethuba lokuba ayinayo nayiphi na i-gluten Ukuma kwayo kuthetha ukuba isonka esenziwe nge-cereal asiphoswa.
Kodwa ngaphandle kwalonto, Ukutya le ngqolowa kunezibonelelo ezininzi Siza kuthetha ngokulandelayo.
Yintoni i-buckwheat kwaye ivelaphi?
Sijongene ne-pseudocereal enemilo engunxantathu ubhetyebhetye kakhulu ekhitshini kwaye isetyenziswe kumazwe amaninzi.
Ukulinywa kwayo kugxile ikakhulu eRussia, eYurophu, eAsia naseMelika. Ikwaziwa njenge sityalo seentsuku ezilikhulu kuba ityalwe phakathi kukaJuni / Julayi ize ivunwe ngoSeptemba / Okthobha.
Ukuba yingqolowa engenamveliso kakhulu, amaxabiso ayo ayenyuka xa kuthelekiswa neenkozo umzekelo.
Zininzi iindlela zokupheka kwihlabathi liphela apho oku kutya kungumlinganiswa ophambili, njengamajusi aseJapan okanye isoba; iigalete, uhlobo oluthile lweecrppes ezisetyenziswa kakhulu eBrittany; I-Kasha eziinkozo ze-buckwheat ezigcadiweyo; i-blimi, ii-crozets kunye nebhiya engenagluten esetyenziswa e-China nase-India.
Kutheni le nto kungukutya ekufuneka kuthathelwe ingqalelo ukukubandakanya kukutya kwethu?
Izifundo ziyavela zibeka oku kutya phakathi kwabo bakhoyo ukubanakho ukuba yinxalenye yesondlo esempilweni, ejolise kuthintelo. Iipropathi zayo ze-antioxidant ziphandwa ngenxa ye-flavonoids equlethweyo.
Yiyo ukutya okuncinci kwesalathiso se-glycemic kuba uninzi lwee-carbohydrate zalo zingama-starch. Phakathi kwee-carbohydrate eziqulethweyo, kukho i-D-chiro-inositol, eyi-polyol enyibilikayo ukuphucula ukumelana ne-insulin kwaye inokunceda abasetyhini abane-PCOS ukuphucula amanqanaba eglucose egazini.
Kwakhona, njengamabele amaninzi kunye nezilimo eziyizigaxa inokujika ibe sisitatshi esimelana nayo Ukuxhamla kwisiphumo sokuqala.
Mhlawumbi unokuba nomdla kwi:
- Isitatshi esichasayo Yintoni kwaye yintoni izibonelelo esinayo?
- I-Oatmeal: uyisebenzisa njani kwaye ngoba
Inazo zonke iiamino acid ezifanelekileyo, Ukuqaqambisa i-lysine kunye ne-methionine. Yi Igalelo elikhulu le-B B, i-magnesium kunye ne-potassium, nangona ikwanazo nezinye izimbiwa ezifana ne-iron, i-phosphorus, i-sodium, i-calcium kunye ne-zinc. Xa kuthelekiswa nokutya okuziinkozo, iiminerali ezikule ngqolowa zifunxwa ngumzimba wethu ngokulula kuba izinto ezingafunekiyo kuzo aziphezulu kakhulu.
Ukongeza, kuyo yonke le nto, ikukuphela kobuqhetseba bokuba iqulethe i-rutin, i-antioxidant enamandla zikhona okunye ukutya okufana neparsley, iiblueberries okanye iti eluhlaza. Ngenxa yoku, izifundo ziqhutywa ngamandla e-antioxidant yale ngqolowa. URutin unciphisa ukudumba, ulawula amafutha egazi kunye noxinzelelo lwegazi.
Ikwabonisa Iquercina, enye i-antioxidant enceda ukwehlisa umngcipheko wezifo ezinje ngeentlobo ezithile zomhlaza kunye neengxaki zentliziyo.
Oku kutya Unceda ukuphelisa imitha Kungumbono olungileyo ukuyisebenzisa, umzekelo, emva kokuba sifumene ii-X-ray.
Njengokuba konke oku ngasentla kungonelanga, I-buckwheat i-gluten-freeNangona kusiza kuthengwa ngabantu abanokunganyamezelani kungcono uqiniseke ukuba iqinisekisiwe "nge-gluten yasimahla" ukunqanda ungcoliseko lomnqamlezo.
Ungayifaka njani kwiimenyu zethu zemihla ngemihla?
Le ngqolowa ingabandakanywa Njengomgubo wokulungiselela ukubhaka kunye neeresiphi zokupheka okanye ingqolowa iphela inokudliwa. Kuba yingqolowa ebonelela ngesixa esikhulu samandla, kungcono ukuyitya emini, hayi ebusuku.
Into elungileyo kukuthenga imveliso yeenkozo kwaye uyigaye ekhaya ukuze wenze umgubo. Ukuba sifuna ukuba ibonakalise incasa engaphezulu, ngaphambi kokuyigaya kuyacetyiswa ukuba uthambise iimbotyi. Ngokufanelekileyo, yitya lo mgubo usenziweyo kwiintsuku emva kokugaya ukuze ufumane zonke izibonelelo zesondlo se-buckwheat.
Njengomgubo
Kwimeko yokuqala ungasebenzisa cNjengomgubo omnye ongaphezulu, kodwa kufuneka siyiqonde into yokuba siya kuba nentsholongwane kwaye sithambe kwimveliso kunesonka sengqolowa esiqhelekileyo. Ke mhlawumbi abathanda isonka abathandayo abasithandi isiphumo.
Kwiinkozo
Kwimeko yesibini, amalungiselelo ngokupheka, ngokungathi yirayisi. Ubume obunokubangela buya kufana kuloo rayisi. Ingasetyenziselwa phantse nakuphi na ukutya: kwiisaladi, kufakelo lwemifuno, lasagna, njl. Ayinayo incasa eninzi ke eyona nto ilungileyo kukusoloko isebenza kunye nezinye izithako. Unokufumana ipasta eyenziwe nge-buckwheat enje ngesoba.
Enye indlela enomdla yokubandakanya i-buckwheat ekutyeni kwethu ikwimo yesidudu sakusasa.. Kufuneka ucofe iinkozo ngobusuku kwaye, ngosuku olulandelayo, uzivuselele kunye nobisi de ufumane ubukhilimu obuthandayo.
IPodemos Sebenzisa oku kutya ngokukuntshula, olungele ukuquka iisaladi, iisendwitshi okanye wenze isonka esingenagwele. Le nkqubo ikwonyusa inani leevithamini kunye neeminerali ezikhoyo.
Emva kokuyihluma, inokupheliswa emzimbeni ukuze iqhekeze, imivalo, iicookies, njl. Eli candelo lihlala lisetyenziswa kakhulu kwizidlo ze-vegan eluhlaza.
Ukuze uhlume kufuneka uhlambe iinkozo kakuhle kwaye uzivumele zithambe kangangeeyure ezi-4, uzihlambe kwakhona kwaye uzibeke kwindawo yokuhluma. Emva kweeyure ezingama-24 ukuya kwezingama-48, ihlumelo elithambileyo liya kuqala ukuvela, libonise ukuba sele lidubule.
Olunye usebenziso olunomdla ekhitshini
Uphawu olunomdla lwe-buckwheat kukuba xa ifakiwe yenza uhlobo lwejel iyakwazi ukubopha ukutya ngaphandle kokusebenzisa amaqanda kwiiresiphi.
Mhlawumbi unokuba nomdla kwi:
- Ukutya kukaKeto noPaleo: umahluko
- I-11 yeesiriyeli eziluncedo ekufuneka zibe kukutya kwakho
- Zazi iimfuno zesondlo sabasetyhini
Yonke imihla zininzi iiresiphi ezibandakanya okuziinkozo ngandlela thile, ke siyakukhuthaza ukuba uphande kwaye ulungiselele iiresiphi ezimnandi ngale ndlela yokutya usempilweni uve ngakumbi nangakumbi.