ʻO Buckwheat - nā pono, nā mea ʻino a me nā mea āpau āu e ʻike ai e pili ana i kēia cereal

ʻAʻole hoʻololi hoʻololi ʻia ʻo Buckwheat. Loaʻa iā ia he nui o nā microelement pono a me nā wikamina; ʻaʻole pili ia i ka mahele o nā cereal, akā ʻoi aku ka momona o ka momona ma mua o nā cereala ʻē aʻe. Mahalo i kēia mau mea a me nā waiwai ʻē aʻe he nui, ʻo ka buckwheat ka mea mua i ka ʻai ma Rūsia, India, Iapana, Israel a me nā ʻāina ʻē aʻe. He aha ka hoʻohana o ka palaoa i ko mākou kino a he aha ka mea e hana inā ʻai mākou i ka palaoa buckwheat i kēlā me kēia lā? E ʻike ʻoe i nā pane i kēia a me nā nīnau ʻē aʻe i kā mākou ʻatikala.

Hoʻohui Buckwheat, papa kuhikuhi glycemic, hiʻohiʻona BJU, waiwai waiwai

Loaʻa i loko o ka Buckwheat nā waikawa amino saturated a unsaturated a me nā waikawa, nā paʻakai, nā momona, nā protein, nā wikamina, poly- a me monosaccharides, a me nā minelala.

ʻO ka wikamina a me ka minamina i haku ʻia o nā cereal:

• 55% mānoʻai;
• 0.6% nā waikawa momona momona;
• 2.3% nā waikawa amino unsaturated momona
• 1.4 mono- a me nā disaccharides.

ʻO ka mea pono loa no ke kino ka buckwheat unground a i ʻole nā ​​hua palaoa piha, ʻili ʻia mai ka hū. ʻO ka māmā i kāna mau hua ma ka pūʻolo, ʻoi aku ka momona o kāna ʻano. Ma waho aʻe o ka unground, kūʻai aku nā mākeke nui i ka palaoa a ʻoki ʻia paha, ʻo ia hoʻi, nā hua palaoa, ʻoki ʻia i 2-3 mau ʻāpana. ʻO ka huahana e hiki mai ana i ka hakina he mau palaoa buckwheat, a ʻo ka huahana hope loa o ka haki ʻana he palaoa palaoa. ʻO ka mea poʻokela e pili ana i nā ʻano pono he buckwheat ʻōmaʻomaʻo. Pau ia i loko o kahi ʻano i ulu aʻe, hoʻohui ʻia i nā salakeke mai nā mea kanu hou. ʻAʻole hoʻohana ʻia ka buckwheat ʻōmaʻomaʻo no nā sereala a me nā sopa.

Ke kūʻai ʻana i ka ʻoka buckwheat i loko o ka hale kūʻai, koho i ka mahu ʻole a i palai ʻia paha, akā i nā palaʻai i ihi wale ʻia.

Papa o ka ʻike o nā wikamina a me nā minelala ma ke ʻano he pākēneka o ka lawe ʻana i kēlā me kēia lā.

Hiki iā ʻoe ke hoʻoiho i ka papa ʻaina o nā wikamina a me nā minelala ma aneʻi.

Ma waho aʻe o nā minelala i hōʻike ʻia i ka papaʻaina, loaʻa i ka Helene ka hapa iki o ka molybdenum, chlorine, sulfur, silicon, boron, a me ka calcium. ʻO Buckwheat kahi kumu o oxalic, malic a me citric, folic acid, a me lysine a me arginine.

ʻO ka ʻike momona kiʻekiʻe (58.2 g) e hōʻoia i ka momona o ka meaʻai wikiwiki. Ma nā mea o ka ʻike protein (13 g), hoʻohālikelike ʻia ka buckwheat me kaʻiʻo, akā ʻo ka "lanakila" mua ma muli o ka momona momona (3.6 g).

ʻO ka ʻike calorie o ka kernel buckwheat he 308 kcal no 100 gram. ʻOiai ka nui o ka nui o ka calorie, nā waiwai āpau e hana i ka cereal e ʻānai loa ʻia e ke kino. ʻO ka nui o ka calorie o ka buckwheat ma ka wai ʻekolu manawa haʻahaʻa - 103.3 kcal.

ʻO ka papa inoa glycemic o ka palaoa he 60. ʻO ka palaoa Buckwheat, i hoʻolapalapa ʻia i ka wai, he GI like ia me 50.

He aha ka mea maikaʻi e kuke ai me ka buckwheat?

ʻO ke ala i makemake nui ʻia e ʻai i ka palaoa ka porridge ma ka wai. Hoʻomoʻa ʻia nā hua holoi ʻia ma kahi ahi liʻiliʻi a hiki i ka paila ʻana o nā mea kanu a pālua ka nui, ke komo i loko o ka wai āpau. ʻO kēia kīʻaha buckwheat ʻelua mau manawa ke olakino e like me ka waiū porridge. ʻO Buckwheat ponoʻī kahi pākīpī paʻakikī, kahi manawa no ka ʻōpū e hana ai. Pono ka hana waiū ma mua o nā ʻōpū ʻōpū. "Hoʻohui" i hoʻokahi pā, kaumaha nui lākou i ka ʻōpū, akā i ka manawa like hāʻawi lākou i kekahi mau mea pono.

ʻO ka hui maikaʻi loa he kernel porridge a me nā mea kanu. Loaʻa ka waiwai o nā ʻāpana ʻelua i nā olonā a me nā olonā ākea, kahi hopena maikaʻi i ka neʻe ʻana o ka ʻōpū.

ʻO ke ala olakino e hoʻopau ai i ka buckwheat i kupu ʻia nā hua ʻōmaʻomaʻo. ʻAʻole lākou i mālama ʻia i ka mālama ʻana i ka wela, no laila hāʻawi lākou i ke kino i ka nui o nā wikamina, nā minelala, nā micro- a me nā macroelement. He ʻono ʻoluʻolu nā hua puaʻa me nā hua nutty.

ʻO nā pōmaikaʻi o ka buckwheat

He nui nā ʻano pono o Buckwheat. He kūpono ia no nā keiki a me nā mākua o nā makahiki āpau. Ma muli o ka momona o nā meaola a me ka maʻalahi o ka digestible, manaʻo ʻia ʻo buckwheat kahi huahana papaʻai.

Nā waiwai kūpono o ka buckwheat:

1. Normalizes i nā hana metabolic i loko o ke kino.
2. Hoʻopili i nā membrane vascular, pale i ka thrombosis, nā hana stagnant i ke kahe o ke koko.
3. Hoʻohana ʻia ia i ka mālama ʻana i ka anemia (hemahema o ka hao), e hoʻokūpaʻa i ka nui o ka hemoglobin i ke koko.
4. Kākoʻo i ka puʻuwai puʻuwai, normalize i ka ʻōnaehana nīnoi waena.
5. Hoʻoulu i nā neurons o ka lolo, hoʻomaikaʻi i ka hoʻomanaʻo, ʻike ʻike maka, hoʻonui i ka wikiwiki o ka noʻonoʻo.
6. Hoʻoulu i ka metabolism.
7. Hoʻonohonoho maʻamau i ka ʻōpū (ʻo ka pale maikaʻi loa o ka diarrhea a me ka constipation).
8. Wehe i nā mea make, hoʻomaʻemaʻe i ke kino.

I ka papaʻai meaʻai

ʻO ke kiʻekiʻe o ka pulapulaʻai, nā haʻalaki, nā antioxidant a me nā amino acid e kōkua i ka detoxify i ke kino a lilo ka kaumaha. No ka pohō kaumaha, hoʻomaʻamaʻa ʻia nā papaʻai paʻa a paʻa ʻole. ʻO ka papaʻai buckwheat koʻikoʻi no 14 mau lā e pili ana i ka buckwheat i hoʻolapalapa ʻia, ka wai a me kefir. Pono ʻoe e inu i 1 lita o kefir a me 2 liters o ka wai i kēlā me kēia lā.

ʻO kahi koho papaʻai mālie: buckwheat, nā hua maloʻo, ka pā hale, nā wai hou, ka meli, nā hua momona. I ka like, pono ʻoe e hāʻawi i ka paʻakai, ka palaoa, ka waiʻona, nā meaʻono. Pākuʻi i kēia papaʻai me nā mea kanu, nā mea kanu, nā huaʻai. E ʻike pono ma mua o 3.5 mau hola ma mua o ka hiamoe.

Nā ʻōlelo aʻoaʻo ākea no ka ukali ʻana i ka papaʻai buckwheat

ʻO ka manawa kūpono no kaʻai buckwheat he ʻelua pule. No kaʻai mono (hoʻokahi wale nō buckwheat + wai) 3 mau lā. E hōʻoki i ka hoʻoikaika kino i ka wā eʻai ana. E hoʻāʻo e kū i waho ma waho.

No nā kāne

ʻO ka waiwai kikoʻī o ka buckwheat no ke kino kāne ke kū ʻana o ka waikawa folic. He hopena maikaʻi ia i ka hana o ka reproductive a me ka urinary system, pale i ka hoʻomohala ʻana o nā disfunction a me nā maʻi i kēia wahi.

Hoʻonui ka ʻai ʻana o ka buckwheat i ka maikaʻi o ka sperm, hoʻonui i ka motility a me ka helu sperm. No nā kāne e hele mau i ka hale hoʻoikaika kino a hana paha i ka hana hoʻoikaika kino, ʻo ka buckwheat kahi kumu o ka ikaika a me kahi ala o ka hoʻōla i nā mākala.

No nā wahine

ʻO ka ʻai maʻamau o ka buckwheat kahi hopena maikaʻi i ke ʻano o ka ʻili. E laumania ka ʻili, me ka ʻole o ka hyperpigmentation, nā laina ʻōlelo papau, flabbiness. Māmā ʻo Buckwheat i ka papa o ka eczema, dermatitis, hoʻomaha i nā comedones a me nā huehue. No nā kumu lāʻau, hoʻohana ʻia ka porridge buckwheat ʻaʻole wale no ka meaʻai, akā, he mau pale maka nō hoʻi.

ʻO ka Folic acid i loko o ka buckwheat kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōnaehana hānau wahine. ʻOi aku ka maikaʻi o ke trimester mua o ka hāpai ʻana, ʻoiai kōkua ia i ka ulu ʻana o ka ʻōnaehana ʻōpū fetal, kona hoʻokumu pololei ʻana. Eia kekahi, i ka wā hāpai, kōkua ka buckwheat e mālama i nā pae hemoglobin koko maʻamau.

Hoʻomaopopo pū ʻia nā pono o ka palaoa no ke ʻano o ka lauoho a me nā kui. E palupalu a hoʻolohe hou nā curl, a hoʻoikaika ʻia nā kui ma muli o ka nui o nā macronutrients i kēia cereal.

ʻO ka ʻike calorie o ka buckwheat i hoʻolapalapa ʻia a me nā waiwai pono i hoʻolilo iā ia i huahana helu hoʻokahi i ka meaʻai pēpē. ʻO kēia kahi o nā ʻāpana o ka meaʻai pēpē, ma muli o ke kiʻekiʻe o ka hao a me ka hypoallergenicity, a me ke kūlike me nā huahana ʻē aʻe. Hoʻokumu ʻo Buckwheat i ka pale o ka pēpē a he hopena maikaʻi i ka ulu ʻana o ka noʻonoʻo.

No ke aha he weliweli ka buckwheat?

ʻAʻohe contraindications kikoʻī i ka hoʻohana ʻana o ka buckwheat. ʻO ka mea ʻokoʻa ka hoʻomanawanui ʻole o kēlā me kēia i ka huahana, i hōʻike ʻia e kahi hopena maʻi ʻaʻa maʻamau (ʻili, ʻulaʻula o ka ʻili). He kakaikahi loa kēia hanana, no ka mea, manaʻo ʻia ʻo ka buckwheat kahi huahana hypoallergenic a ua hoʻokomo ʻia i nā papa hana therapeutic he nui no nā keiki a me nā mākua.

Ma ke ʻano he paʻa mau o ka papaʻai, hiki iā ia ke hōʻeha wale i nā wahine hāpai me nā maʻi maʻi mau o ka ʻōnaehana urinary a me ka holo pono ʻole ʻana o ka hakuʻala. Loaʻa i ka Buckwheat ka nui o nā protein e hoʻopili i ka hana o ka hakuʻala. I ka wā o ka hāpai ʻana, ua hoʻonui lākou i ka ukana.

ʻAʻole hōʻino ka ʻai kūpono ʻana o kēia huahana, a ʻo ka ʻai nui ʻana e hiki ai i ke kō a me ka ʻōpū o ka ʻōpū.

He mea ʻino ke ʻai i ka palaoa i kēlā me kēia lā?

ʻO ka hele ʻana i kēlā me kēia lā o ka buckwheat i ka papaʻai ʻaʻohe mea hōʻino inā hoʻopili ʻia me kefir, nā mea kanu a me nā huaʻai hou a hoʻopau ʻia i ka hoʻohaʻahaʻa. ʻO ka nui o ka calorie o ka buckwheat no 100 mau gram i kiʻekiʻe e hāʻawi i ka nui o ka ikehu i loko o ka lā, ʻoiai no ka poʻe i koho i kahi papa mono no lākou iho.

Mahalo i ka huaʻai momona a me ka mineral o kēia huahana, komo nā mea pono āpau i ke kino. Eia nō naʻe, aʻoaʻo ka poʻe nutrisi e hoʻokokoke i ka papaʻai buckwheat, porridge buckwheat alternate me nā cereal a pili i nā kumumanaʻo o ka meaʻai kūpono.

Aia kekahi mau hihia inā ʻaʻole ʻae ʻia ka buckwheat?

ʻO ka hihia wale nō ke kūpono ʻole ka ʻai ʻana i ka buckwheat ʻo ia ka hoʻomanawanui ʻole o kēlā me kēia, ke lawe ʻole ʻia ka protein i loko o ka cereal a ʻoluʻolu ʻole ʻia hoʻi. Ma ke ʻano he, ke ahonui e hōʻike iā ia iho i ka wā kamaliʻi, no laila, hoʻolauna pono ʻia ka buckwheat ma ke ʻano he mea kōkua kōkua no ka pēpē, hoʻokahi teaspoon i kēlā me kēia lā. ʻO ka hoʻomanawanui ʻana o Buckwheat i kahi keiki ʻike ʻia e ka pehu ʻana o nā lehelehe a me ke ʻano o ka ʻehu.

Manaʻo ʻia ʻaʻole pono e hoʻopau ʻia ka buckwheat ke:

• nā maʻi o ka gastrointestinal tract;
• manaʻo hoʻohālikelike;
• nā maʻi maʻi o nā puʻupaʻa a me ka ʻōnaehana excretory;
• diabetes.

ʻO ka ʻoiaʻiʻo, pili wale ka pāpā i ka ʻai nui i ka buckwheat, kahi noho mau i ka papaʻai o nā huahana e pili ana i ka palaoa palaoa. Me ka gastritis, gastric ulcer a me duodenal ulcer, colitis a me nā maʻi o ka gastrointestinal tract, ua hoʻokomo ʻia ka buckwheat i ka papa lāʻau lapaʻau. Hoʻohana ʻia ia i hoʻolapalapa ʻia i nā mea liʻiliʻi.

Aia kekahi mau contraindications i ka papaʻai buckwheat koʻikoʻi. ʻAʻole ia e hōʻike ʻia no nā ʻōpio, a me nā mea ʻeha i nā maʻi o ka ʻōpū, nā ʻōpū, ʻōnaehana ʻōnaehana, loaʻa nā pilikia metabolic a i ʻole ʻeha ka maʻi diabetes. Pāpā ʻia kēlā ʻano papaʻai i ka wā climacteric i nā wahine.

Panina hopena

ʻO nā waiwai kūpono o ka buckwheat a me kāna ʻono i hoʻohuli i kēia cereal i hoʻokahi o nā mea nui o kā mākou papaʻai, i kūpono no kēlā me kēia kanaka me ka ʻokoʻa ʻole: nā keiki, nā wahine hāpai, nā kāne, a me nā ʻelemākule. I mea e pōmaikaʻi ai i kāna hoʻohana ʻana, ʻai i ka ʻae o kēlā me kēia lā o ka huahana, me ka hoʻopiha ʻana iā ia me nā huaʻai, nā lau, ka waiū, kaʻiʻo a me nā huahana iʻa. E hāhai i nā lula o ka papaʻai olakino, a laila e lawe wale ka ipu buckwheat iā ʻoe i ka pōmaikaʻi a me ka leʻaleʻa.

E nānā i ka wikiō: Gluten-free Buckwheat Loaf Recipe in The Bread Kitchen (Ianuali 2025).