Buckwheat: Fa'idodi na Kiwan Lafiya na Gina Jiki, Tasirin Gyara & girke-girke

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Buckwheat shine hatsi mai cike da abinci wanda ke da fa'idodi masu yawa kamar kiwon lafiya kamar haɓaka hasara, inganta lafiyar zuciya, da kula da ciwon sukari, da dai sauransu.

Buckwheat na ƙungiyar abinci ne da ake kira pseudocereals - tsaba ce da ake cinyewa azaman hatsi amma ba sa cikin dangin ciyawa. Sauran misalan maƙaryata amaranth da quinoa.

Akwai buckwheat iri biyu wadanda sune buckwheat na kowa da Tartary buckwheat. Buckwheat yana da yawan antioxidants fiye da sauran hatsi kamar hatsin rai, alkama, hatsi, da sha'ir ^[1] .

Abincin Abincin Na Buckwheat

100 g na buckwheat ya ƙunshi ruwa 9.75 g, 343 kcal makamashi kuma shima ya ƙunshi

• 13,25 g furotin
• 3.40 g mai
• 71.50 g carbohydrate
• 10.0 g fiber
• 18 m alli
• 2.20 mg baƙin ƙarfe
• Magnesium mai nauyin 231
• 347 mg phosphorus
• 460 MG potassium
• 1 mg sodium
• 2.40 mg zinc
• 0.101 MG thiamine
• 0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 MG bitamin B6
• 30 mcg folate

Amfanin Lafiya na Buckwheat

1. Yana inganta lafiyar zuciya

Wani bincike ya nuna cewa buckwheat yana da karfin iya rage kumburi, mummunan cholesterol da matakan triglycerides, don haka ya hana cututtukan zuciya da jijiyoyin jini ^[biyu] . Buckwheat yana dauke da wani sinadarin jikin dan adam wanda ake kira rutin, wani muhimmin maganin kashe jiki ne da ake bukata domin kiyaye zuciyar ka cikin koshin lafiya da rage hawan jini.

Amfanin Kiwon Lafiya na Buckwheat / Kuttu flour

2. Yana taimakawa wajen rage kiba

Buckwheat yana cikin furotin da fiber, wanda ke ba da jin daɗin cikawa bayan cin abinci. Wannan yana taimakawa wajen hana karuwar nauyi kuma yana ƙaruwa matakan satiety. Ciki har da buckwheat a cikin abincinku na iya taimakawa wajen sarrafa nauyi yadda ya kamata.

3. Yana inganta narkewar abinci

Buckwheat ya ƙunshi adadi mai yawa na fiber, wanda ke taimakawa wajen daidaita motsi na hanji, yana hana ciwon daji na ciki da kamuwa da ciwon ciki kuma yana taimakawa cikin aiki mai kyau na tsarin narkewa.

Wani bincike da aka buga a mujallar International Journal of Food Microbiology ya nuna cewa shan buckwheat mai danshi na iya taimakawa wajen inganta matakin pH na jiki ^[3] .

4. Yana hana ciwon suga

Dangane da Diungiyar Ciwon Suga ta Amurka, abincin hatsi gabaɗaya tushen wadataccen carbohydrates ne. Cikakken carbs yana shiga cikin jini sannu a hankali wanda baya haifar da ƙaruwa a matakan sukarin jini. Wani binciken da aka gudanar ya nuna cewa, kwayar halittar da ake samu a buckwheat tana da tasirin kariya a kiyaye siginar insulin kuma tana da ikon yaki da insulin juriya ^[4] .

5. Yana rage barazanar kamuwa da cutar kansa

Buckwheat yana dauke da mahimmin mahadi na tsire-tsire kamar quercetin da rutin, wanda ke da ikon rage haɗarin cutar kansa da inganta kumburi. Wadannan mahaukatan tsire-tsire masu maganin antioxidant suna yaki da lalacewar cutarwa kyauta, wanda ke lalata DNA kuma yana haifar da samuwar kwayoyin cutar kansa.

6. Amintacce ga mutanen da ke da laushin alkama

Buckwheat ba shi da alkama wanda ya sa ya zama mafi aminci don cinyewa ga mutanen da ke fama da cutar celiac ko ƙwarewar gluten. Wannan na iya taimakawa wajen hana matsalolin narkewar abinci kamar maƙarƙashiya, gudawa, kumburin ciki da cututtukan ciki.

Gurbin Buckwheat

Cin buckwheat a cikin adadi mai yawa yana sa ka fi saurin haifar da rashin lafiyar buckwheat. Alamun sun hada da kumburi a cikin baki, amya, da kuma fatar jiki ^[5] .

Yadda Ake Cin Buckwheat

Yi amfani da wannan hanyar don dafa buckwheat daga busassun groats:

• Da farko, kurkure buckwheat din yadda ya kamata sannan kuma kara ruwa a kai.
• A dafa shi na mintina 20 har sai tsaba ta kumbura.
• Da zarar buckwheat ya kumbura, yi amfani da shi don dafa nau'ikan jita-jita iri-iri.

Don jiƙa da tsiro buckwheat, bi waɗannan matakan:

• Jiƙa busassun buckwheat na minti 30 zuwa 6 hours.
• Sannan a wanke a tace su.
• Tablespoara ruwa cokali 1 zuwa 2 ka bar su na tsawon kwanaki 2-3.
• Yayinda tsiro suka fara farawa, zaku iya fara cin su.

Hanyoyin cin Buckwheat

• Yi buckwheat porridge kuyi karin kumallo dashi.
• Yi amfani da garin buckwheat domin yin fanke, muffins, da waina.
• Sanya buckwheat da aka tsiro a cikin salatinku.
• Buzu-burodin burodin kuma yana da shi azaman gefen-kwano.

Buckwheat Recipes

1. Buckwheat dhokla girke-girke

2. Raw banana da buckwheat galettes tare da sesame da lemon tsami girke-girke

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - tushen aikin antioxidant a cikin abinci mai aiki.Food Research International, 35 (2-3), 207-211.
2. [biyu]Li, L., Lietz, G., & Seal, C. (2018). Buckwheat da CVD Alamar Hadarin: Ra'ayin Bincike da Meta-Analysis. 10, 5 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Tasirin buckwheat gari da oat bran akan ci gaba da tasirin kwayar halittar kwayar cutar kwayar cutar Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502 S da haɗin SYNBIO®, a cikin madara mai narkewa mai narkewa. -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Cincin abincin da ake amfani da shi na buckwheat yana inganta haɓakar insulin da haɓaka bayanan lipid a cikin marasa lafiya da ke dauke da ciwon sukari na 2: gwajin sarrafawa da bazuwar.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Bayyanar asibiti, haɗin gwiwa, da bayanan martaba na marasa lafiyar marasa lafiyar marasa lafiya. Allergy, 66 (2), 264-270.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin