ʻO Buckwheat: Nā pono olakino olakino, nā hopena ʻaoʻao a me nā meaʻai

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ʻO ka Buckwheat kahi hua palaoa momona i loaʻa ka nui o nā pono olakino e like me ka paipai ʻana i ka pohō kaumaha, hoʻomaikaʻi ʻana i ke olakino puʻuwai, a me ka mālama ʻana i ka maʻi kō, a pēlā aku.

No kahi hui ʻo Buckwheat i kahi hui o nā meaʻai i kapa ʻia he pseudocereals - he ʻanoʻano lākou i pau i ka ʻai ʻia akā ʻaʻole ia no ka ʻohana mauʻu. ʻO nā laʻana ʻē aʻe o nā pseudocereal he amaranth a me ka quinoa.

Aia he ʻelua ʻano o ka palaoa a he buckwheat maʻamau a me buckwheat Tartary. ʻOi aku ka nui o nā antioxidant o Buckwheat ma mua o nā hua cereal e like me ka rai, palaoa, ʻoka, a me ka bale. ^[1] .

ʻO ka waiwai kūpono o Buckwheat

100 g o ka palaoa i loko o 9.75 g wai, 343 kcal ikehu a loaʻa pū kekahi

• 13.25 g protein
• 3.40 g momona
• 71.50 g konohiki
• 10.0 g puluniu
• 18 mg kalipuna
• 2.20 mg hao
• 231 mg makanekiuma
• 347 mg phosphorus
• 460 mg potassium
• 1 mg sodium
• 2.40 mg kiniki
• 0.101 mg thiamine
• 0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 mg wikamina B6
• 30 mcg folate

Nā Pōmaikaʻi Ola o Buckwheat

1. Paipai i ke olakino puʻuwai

Hōʻike kahi noiʻi i ka hiki i ka buckwheat ke hoʻohaʻahaʻa i ka hoʻowahāwahā, nā kolesterol maikaʻi a me nā pae triglycerides, no laila ke pale nei i nā maʻi maʻi maʻi ^[elua] . Aia i loko o ka Buckwheat kahi phytonutrient i kapa ʻia ʻo rutin, kahi mea nui e pono ai no ka mālama pono ʻana i kou puʻuwai a hoʻohaʻahaʻa i ke koko kiʻekiʻe.

Nā pono olakino o ka palaoa palaoa / Kuttu

2. Kōkua i ka lilo ʻana o ka paona

He kiʻekiʻe ʻo Buckwheat i ka protein a me ka fiber, kahi e hāʻawi ai i kahi ʻano o ka piha ma hope o ka ʻai. Kōkua kēia i ka pale ʻana i ka loaʻa ʻana o ke kaumaha a hoʻonui i nā pae māʻona. Hiki ke kōkua i ka buckwheat i kāu papaʻai i ka mālama ʻana i ke kaupaona me ka maikaʻi.

3. Hoʻonui i ka digestion

Loaʻa i loko o ka Buckwheat kahi nui o ke fiber, i kōkua i ka hoʻoponopono ʻana i ka neʻe ʻana o ka ʻōpū, pale i ka maʻi ʻaʻai o ka ʻōpū a me ka maʻi ʻōpū a kōkua i ka hana kūpono o ka digestive tract.

Ua hōʻike ʻia kahi noi i paʻi ʻia i loko o ka International Journal of Food Microbiology e hōʻike ana i ka ʻai ʻana i ka buckwheat hu hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka pae o ke kino. ^[3] .

4. Kāohi i ka maʻi kō

Wahi a ka ʻAhahui Diabetes ʻAmelika, ʻo kahi meaʻai meaʻai āpau kahi kumu waiwai o nā carbohydrates paʻakikī. Hoʻomoʻa lohi ʻia nā carbs paʻakikī i ke koko i kumu ʻole i ka spike i nā kō kō kō. Ua hōʻike ʻia kahi noiʻi ʻana, ʻo ka hana limanoutrient i loaʻa i ka buckwheat he mau hopena pale i ka mālama ʻana i ka hōʻailona insulin a hiki iā ia ke hakakā me ke kūpaʻa ʻana o ka insulin. ^[4] .

5. Hoʻohaʻahaʻa i ka maʻi ʻaʻai

Loaʻa i loko o Buckwheat nā mea kanu mea kanu nui e like me ka quercetin a me ka rutin, ka mea hiki ke hoʻohaʻahaʻa i ka maka maʻi ʻaʻai a hoʻomaikaʻi i ka mumū. Ke kaua nei kēia mau mea kanu mea kanu antioxidant i nā hōʻino radical manuahi, kahi e hoʻopōʻino ai i ka DNA a hiki i ke kūkulu ʻia ʻana o nā hunaola maʻi ʻaʻai.

6. Palekana no ka poʻe me ka ʻike gluten

ʻAʻohe gluten a Buckwheat e palekana ai e hoʻopau no nā poʻe me ka maʻi celiac a i ʻole ka ʻike gluten. Hiki i kēia ke kōkua i ka pale ʻana i nā pilikia digestive e like me ka constipation, diarrhea, bloating a me ka leaky gut syndrome.

Nā ʻaoʻao ʻaoʻao o Buckwheat

ʻO kaʻai ʻana i ka buckwheat i ka nui o ka nui e hoʻonui ai iā ʻoe i ka allergy buckwheat. Hoʻopili nā ʻōuli me ka ʻōhū i ka waha, ka hives, a me ka huehue o ka ʻili ^[5] .

Pehea e hoʻopau ai i ka buckwheat

E hoʻohana i kēia ʻano hana e kuke ai i ka palaoa mai nā ala maloʻo maloʻo:

• ʻO ka mea mua, holoi pono i ka buckwheat a laila hoʻohui i ka wai iā ia.
• Kukui iā ia no 20 mau minuke a pehu nā hua.
• Ke pehu ka buckwheat, hoʻohana iā ia no ke kuke ʻana i nā ʻano kīʻaha like ʻole.

E pulu a kupu aʻe hoʻi ka buckwheat, e hāhai i kēia mau kaʻina hana:

• Hoʻopulu i ka palaoa maloʻo no 30 mau minuke i 6 mau hola.
• A laila holoi a kānana iā lākou.
• Hoʻohui i 1 i 2 punetēpō o ka wai a waiho iā lākou no 2-3 mau lā.
• Ke hoʻomaka nei ka ulu ʻana o ka sprouts, hiki iā ʻoe ke hoʻomaka e ʻai iā lākou.

Nā ala e ʻai ai i ka buckwheat

• Hana i porridge buckwheat a loaʻa iā ia no ka ʻaina kakahiaka.
• E hoʻohana i ka palaoa buckwheat no ka hana ʻana i nā pancakes, muffins, a me nā pōpō.
• E hoʻohui i ka palaoa i kupu i kāu salakeke.
• Hoʻomoʻa i ka palaoa a loaʻa iā ia ma kahi ʻaoʻao.

Nā ʻinaʻi Buckwheat

1. Hoʻomaʻamaʻa Buckwheat dhokla

2. ʻO ka maiʻa maka a me nā galet buckwheat me ka meaʻai sesame a me ka wai lemon

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). ʻO Buckwheat-ke kumu o ka hana antioxidant i nā meaʻai hana. Food Research International, 35 (2-3), 207-211.
2. [elua]Li, L., Lietz, G., & Seal, C. (2018). ʻO nā Buckwheat a me nā CVD Risk Markers: He ʻōnaehana ʻōnaehana a me ka Meta-Analysis. Nutrients, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Ka hopena o ka palaoa buckwheat a me ka oat bran i ka ulu a me ke ola o ke keka o probiotic kaha Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® a me kā lākou hui pū ʻia me SYNBIO®, i ka waiū paʻakai synbiotic. Ka puke pai honua o ka microbiology meaʻai, 167 (2), 261 -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Hoʻopuka kaʻai buckwheat tartary dietary i ke kūpaʻa ʻana o ka insulin a hoʻomaikaʻi i nā hōʻike lipid i nā mea maʻi me ka maʻi diabetes type 2: kahi hoʻokolohua hoʻomalu kaulike ʻia. 36 Research Research (36), 1392-1401.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Nā hōʻike ʻōlinolino, co-sensitizations, a me nā pilikino immunoblotting o nā mea maʻi buckwheat-alerika. Allergy, 66 (2), 264-270.

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