Buckwheat ndiyo mbeu yemiti inonzi "Fagopyrum esculentum." Yakabatana nehuhubarb, kwete gorosi, rye kana bhari uye uye pasinei nezita rinokanganisa, buckwheat haina gluten-isina.
Buckwheat inofungidzirwa kuti yakabva kuChina asi inowanzowanzoonekwa mumapirazi kubva kuRussia, France, neJapan kwepancake, blinis, crêpes, uye soba noodles.
Zvimwe kunze kwekushandiswa mumasanganisi e pancake, buckwheat haisi yepamusoro mune zvekupora muAmerica.
Izvo zvakashata nokuti ichi chikafu chinonaka cheGF chinonaka zvikuru uye chinogona kusimbisa chaizvo chikafu chekudya kwejubvu dzisina gluten.
Ndeipi bhakwheat inotengeswa?
Buckwheat inogona kutengwa sekugutisa ( hulled whole buckwheat ), se kasha (yakagadzirirwa zvinyorwa zveghakheheat), seupfu hwakasvibirira uye sehupfu hwakatsvuka. Ufu hwemafu buckwheat huine bits yehwanda yeghakheheat hull uye ine zvakawanda zvakanyanya kutaurwa, nyika yakasviba kupfuura hupfu hwakasvibirirwa kubva kune zviyo zvakasvibirira zvinenge zvisingatauri zvakasviba.
Buckwheat ine yakakwirira yemaprotetini.
Zvokudya masayendisiti akawana kuti buckwheat inopa pfuma yezvinonzi "puroteni inowanika biologist." Izvi zvinoreva kuti bhakkwheat inobatanidzwa zvakanaka zvakakwana uye zvisingabatsiri amino acids, zvivako zvekuvaka mapuroteni. Iyo inonzi inoshandiswa pakuwedzera kweprotheni kana ichienzaniswa negorosi, mupunga, uye kunyange mapira.
Buckwheat inopfuma ye antioxidants.
Kufanana nemichero yemazra, buckwheat inowanikwa pfuma ye rutin, ine simba flavonoid antioxidant.
Izvowo ndizvo zvakanaka zveVhitamin E, imwe simba rinopesana nenyama.
Antioxidants inodzivirira kusanganisa kero uye kutsigira utano hwakanaka. Hupuru husina kuchena-yakasvibirira iyo yakakosha mune antioxidants ibhonasi chaiye!
Buckwheat ndiyo inogadzirwa zvakanaka yemaminerari.
Kuenzanisa kwemaminerari ane hupfu hweghakkwheat uye upfu wejisi inoratidza kuti furu yeghakkwheat ine:
- 4 dzimwe nguva dare
- 3 times more calcium
- Inopfuura 9 times magnesium
- Inenge 6 dzimwe nguva pasiziyamu
- Inenge kaviri yakawanda yincini, mhangura, uye manganese
Nokugadzirisa chikamu cheupfu hwejisi muhope dzisina gluten-nefuru yebhakkwheat, mapapiro asina-gluten anova chinhu chinonyanya kukosha chemaminera anokosha.
Mhedziso: Kuenzanisira kwezvokudya mu mineral maitiro pakati peghakwheat uye zviyo , Sayoko Ikeda, et al, Gakuin University, Kobe Japan, August 2006
Buckwheat ndiyo yakanaka inogadzirisa fiber fiber.
Simba rakasanganiswa nderudzi rwezvokudya zvinoshandisa mvura sezvinonzi chipanje. Iyo inoumba gelsi iyo inokonzera kuderedza nguva inotora zvokudya kuti ifambe kuburikidza nechikamu chekudya. Inotsigira kudya kwakanaka uye kunwa kwezvakakwana muzvokudya. Soluble fiber inotadzisa kupindira kweglucose inobatsira utano hwakanaka hweglucose metabolism uyewo inozivikanwa nekuderedza ropa rekutsvaira.
Imwe mukombe wehulled buckwheat cereal inenge inenge magiramu 4.5 e fiber. Mukuenzanisa, 1 kapu ye oatmeal inenge anenge 3,96 gm e fiber.
Maitiro Okushandisa Buckwheat muG Gluten-Free Recipes .
Chikonzero chakanaka chekuwedzera buckwheat kune mapepa asina mbiriso ndeyokuvandudza hutano hwekudya kwako. Buckwheat yakakwirira mumapuroteni emichero, antioxidants, suluble fiber, uye minerals.
- Shandisai upfu hwakasvibirira hwebhakkwheat kuti uite pasi -Gluten-Free Buckwheat Crêpes uye Gluten-Free Pancakes.
- Shandisa pfumbi yeghakheheat yekunatsa kuitira kuti uite kusvika hafu yejunga, nyemba, marora kana soyfu inoshandiswa mumagadzirirwo e-gluten-free for cookies, muffins, rolls, uye chingwa. Gluten-Free English Muffin muenzaniso wakaisvonaka wekayiro umo chikamu cheguteni chisina kusanganiswa chefurawa chakatsiviwa neupfu hwebhakkwheat uzere nemigumisiro yakanaka. Chiedza chekuvhenekera chechiedza chinoshandawo zvakanyatsonaka uye sevhenekeri semasvini, mashesi, uye sauces.
- Buckwheat groats inosungirirwa nekukanda iyo yose yeghakheheat kernel uye zvishoma nezvishoma kuipwanya. Zvokudya zvinogona kushandiswa segorosi inopisa kana kushandiswa kugadzira hutete hwekugadzirwa kwemafuro.
- Kasha inogadzirwa nekugadzira zvigadzirwa zvekugadzira chibage. Toasted kasha ine chikafu chinonaka chinonaka. Iyo inogona kushandiswa mu granola mapepa , yakashanda semhepo inotyisa inonyaradza kana se Easy Kasha Side Dish.