Buckwheat - fa'idodi, cutarwa da duk abin da kuke buƙatar sani game da wannan hatsi

Buckwheat ba a canza shi ba. Ya ƙunshi abubuwa da yawa masu amfani da bitamin; ba ya cikin nau'in hatsi, amma ya fi sauran ƙwayoyin abinci ƙoshin lafiya. Godiya ga waɗannan da sauran kaddarorin da yawa, buckwheat yana ɗaukar wuri na farko a cikin cin abinci a Rasha, Indiya, Japan, Isra'ila da sauran ƙasashe. Meye amfanin buckwheat ga jikin mu kuma me zai faru idan muka ci romin buckwheat a kowace rana? Za ku sami amsoshin waɗannan da wasu tambayoyin a cikin labarinmu.

Buckwheat abun da ke ciki, glycemic index, BJU rabo, darajar abinci mai gina jiki

Buckwheat ya ƙunshi cikakken amino acid da acid, carbohydrates, fats, sunadarai, bitamin, poly- da monosaccharides, da ma'adanai.

Vitamin da ma'adinai na hatsi:

• 55% sitaci;
• 0.6% mai cikakken mai;
• 2.3% mai ƙarancin amino acid
• 1.4 guda- da disaccharides.

Mafi amfani ga jiki shine buckwheat marar tushe ko hatsi na buckwheat duka, wanda aka bare daga kwanson. Mafi sauƙin hatsinsa a cikin fakitin, ya zama mai wadataccen kayan aikinsa. Baya ga ƙasa, manyan kantunan suna siyar da buckwheat ko yankakken, wato, ƙwayoyin buckwheat, an nika su zuwa sassa 2-3. Samfuri na gaba a cikin juzu'i shine flakes na buckwheat, kuma samfurin ƙarshe na murƙushe shine buckwheat gari. Gwarzo a cikin kyawawan halaye shine kore buckwheat. Ana cinye shi a cikin sifa, wanda aka kara wa salads daga sabbin kayan lambu. Ba a amfani da buckwheat na kore don hatsi da miya.

Lokacin sayen kernels na buckwheat a cikin shago, zaɓi kada a dafa shi ko soyayyen, amma kawai tsabtace hatsi.

Tebur na abun ciki na bitamin da kuma ma'adanai azaman yawan cin abincin yau da kullun.

Zaka iya zazzage tebur na bitamin da ma'adinai nan.

Baya ga ma'adanai da aka nuna a tebur, Girkanci ya ƙunshi ƙananan molybdenum, chlorine, sulfur, silicon, boron, da calcium. Buckwheat shine tushen oxalic, malic da citric, folic acid, da lysine da arginine.

Babban abun cikin carbohydrate (58.2 g) yana tabbatar da ƙoshin abinci mai sauri. Dangane da abun da ke cikin furotin (13 g), ana iya yin buckwheat da nama, amma tsohon “ya yi nasara” saboda ƙarancin mai (3.6 g).

Abun kalori na kernel buckwheat shine 308 kcal a kowace gram 100. Duk da yawan abubuwan kalori, duk abubuwan da ke haɗuwa da hatsi jiki yana mamaye su gaba ɗaya. Abun kalori na buckwheat akan ruwa ya ninka sau uku - 103.3 kcal.

Bayanin glycemic na buckwheat shine 60. Buckwheat porridge, wanda aka tafasa cikin ruwa, yana da GI daidai da 50.

Menene mafi kyau don dafa tare da buckwheat?

Mafi mashahuri hanyar da za a ci buckwheat shine porridge akan ruwa. An tafasa hatsin da aka wanke a kan ƙaramin wuta har sai an dafa hatsin kuma girma a ninki biyu, bayan sun shanye duka ruwan. Wannan abincin buckwheat ya ninka lafiya kamar naman alade. Buckwheat kanta hadadden carbohydrate ne, wanda ke ɗaukar ɗan lokaci kafin ciki ya aiwatar. Yin sarrafa madara na bukatar karin enzymes na ciki. "Haɗawa" a cikin kwano ɗaya, suna cika ciki, amma a lokaci guda suna ba da substancesan abubuwa masu amfani.

Haɗin mafi kyau shine kyan ruwan 'ya'yan itace da kayan lambu. Dukkanin bangarorin biyu suna da wadataccen fiber da ƙananan kauri, waɗanda ke da tasiri mai tasiri a jikin peristalsis na hanji.

Hanya mafi lafiya don cinye buckwheat shine tsiro koren hatsi. Ba a bi da su da magani mai zafi ba, saboda haka suna ba jiki matsakaicin bitamin, ma'adanai, ƙananan- da macroelements. Hatsin da aka toka yana da dandano mai daɗi tare da bayanan kulaya.

Amfanin buckwheat

Buckwheat yana da halaye masu amfani da yawa. Ya dace da yara da manya na kowane zamani. Saboda wadataccen kayan abinci da sauƙin narkewar abinci, ana ɗaukar buckwheat a matsayin kayan abinci.

Abubuwa masu amfani na buckwheat:

1. Yana daidaita tsarin tafiyar da rayuwa a jiki.
2. Hannun membranes na jijiyoyin jini, yana hana thrombosis, m matakai a cikin jini wurare dabam dabam.
3. Ana amfani dashi wajen maganin rashin jini (rashin ƙarfe), yana daidaita yawan haemoglobin a cikin jini.
4. Yana goyon bayan jijiyar zuciya, yana daidaita tsarin juyayi na tsakiya.
5. Imarfafa jijiyoyin kwakwalwa, inganta ƙwaƙwalwar ajiya, ƙwarewar gani, ƙara saurin tunani.
6. Yana motsa metabolism.
7. Yana daidaita aikin hanji (mafi kyawun rigakafin gudawa da maƙarƙashiya).
8. Yana cire gubobi, yana tsabtace jiki.

A cikin abinci mai gina jiki

Babban abun ciki na fiber na abinci, carbohydrates, antioxidants da amino acid suna taimakawa wajen lalata jiki da rage nauyi. Don asarar nauyi, ana amfani da abinci mai tsauri da maras tabbas. Tsananin abincin buckwheat na tsawon kwanaki 14 ya dogara ne akan tafasasshen buckwheat, ruwa da kefir. Kuna buƙatar shan lita 1 na kefir da lita 2 na ruwa kowace rana.

Zaɓin abinci mai sauƙi: buckwheat, 'ya'yan itacen da aka bushe, cuku na gida, sabbin ruwan' ya'yan itace, zuma, 'ya'yan itacen da ba su da kyau A cikin layi daya, kana buƙatar ba da gishiri, gari, barasa, kayan zaki. Thisara wannan abincin tare da sabbin kayan lambu, ganye, 'ya'yan itatuwa. Tabbatar abincinka na ƙarshe bai wuce awa 3.5 ba kafin kwanciyar bacci.

Janar shawarwari don bin abincin buckwheat

Mafi kyawun lokaci don cin abincin buckwheat shine makonni biyu. Don cin abinci na mono (buckwheat daya + ruwa) kwana 3. Dakatar da motsa jiki yayin cin abinci. Gwada kasancewa a waje da ƙari.

Na maza

Takamaiman darajar buckwheat ga jikin namiji shine kasancewar folic acid. Yana da sakamako mai amfani akan aiki na tsarin haihuwa da tsarin fitsari, yana hana ci gaban aiki da cututtuka a cikin wannan yankin.

Amfani da buckwheat a kai a kai na inganta ingancin maniyyi, yana kara motsi da kuma yawan maniyyi. Ga mazan da ke zuwa gidan motsa jiki a kai a kai ko yin aiki mai wuyar sha'ani, buckwheat wata hanya ce ta kuzari da kuma hanyar dawo da tsoka.

Na mata

Amfani da buckwheat na yau da kullun yana da tasiri mai amfani akan yanayin fata. Fatar ta zama mai santsi, ba tare da hyperpigmentation ba, layukan magana mara zurfi, flabbiness. Buckwheat yana saukaka eczema da dermatitis, yana taimakawa comedones da rashes. Don dalilai na magani, ana amfani da buckwheat porridge ba kawai don abinci ba, har ma a matsayin maskin fuska.

Sinadarin folic acid da ke cikin buckwheat yana taimakawa haɓaka aikin tsarin haihuwa na mata. Yana da amfani musamman a farkon watanni uku na ciki, saboda yana taimakawa ci gaban tsarin juyayi na tayi, yadda ya dace. Hakanan, yayin daukar ciki, buckwheat yana taimakawa kiyaye matakan haemoglobin na al'ada.

Hakanan ana lura da fa'idar buckwheat ga yanayin gashi da ƙusa. Gwanin ya zama mai laushi da biyayya, kuma ƙusoshin suna ƙarfafa saboda yawancin macronutrients a cikin wannan hatsi.

Abubuwan da ke cikin kalori na tafasasshen buckwheat da dukiyoyinsa masu fa'ida sun sanya shi zama lamba ta farko a cikin abincin yara. Wannan ɗayan kayan abinci ne na yara, saboda yawan baƙin ƙarfe da hypoallergenicity, da kuma dacewarsa da wasu nau'ikan samfuran. Buckwheat yana haifar da rigakafin jariri kuma yana da tasiri mai tasiri akan ci gaban hankali.

Me yasa buckwheat yake cutarwa?

Babu takamaiman takamaiman amfani da buckwheat. Banda shine rashin haƙuri na mutum ga samfurin, wanda ya bayyana ta hanyar yanayin rashin lafiyan daidaituwa (itching, redness of skin). Wannan sabon abu yana da matukar wuya, tunda ana ɗaukar buckwheat a matsayin samfurin hypoallergenic kuma yana daga cikin yawancin maganin warkewa na yara da manya.

A matsayinta na dindindin na abincin, zai iya cutar da mata masu juna biyu da cututtukan yau da kullun na tsarin urinary da gazawar koda. Buckwheat ya ƙunshi furotin da yawa wanda ke shafar aikin koda. A lokacin gestation, sun riga sun sami ƙarin lodi.

Matsakaicin amfani da wannan samfurin ba shi da illa, kuma yawan cin abinci na iya haifar da kumburi da ciwon ciki.

Shin cutarwa ne cin buckwheat a kowace rana?

Kasancewar yau da kullun a cikin abinci ba ya cutar da komai idan an ƙara su da kefir, sabbin kayan lambu da 'ya'yan itatuwa kuma ana cinye su cikin matsakaici. Abun kalori na buckwheat a cikin gram 100 ya isa sosai don samar da mafi kyawun ƙarfi na ƙarfi a cikin yini, har ma ga waɗanda suka zaɓi abinci guda ɗaya don kansu.

Godiya ga wadataccen bitamin da ma'adinai na wannan samfurin, duk abubuwan gina jiki da ake buƙata sun shiga jiki. Koyaya, masana ilimin gina jiki sun ba da shawara da hankali su kusanci abincin buckwheat, madadin buckwheat alawar tare da sauran hatsi kuma su bi ka'idojin abinci mai kyau.

Shin akwai lokuta idan ba a ba da izinin buckwheat kwata-kwata?

Abin sani kawai lokacin da buckwheat bai cancanci cin abinci ba shine rashin haƙuri na mutum, lokacin da furotin ɗin da ke cikin hatsin bai shanye ba ko kuma yake da kyau. A matsayinka na doka, rashin haƙuri ya bayyana kansa a yarinta, sabili da haka, ana gabatar da buckwheat azaman ƙarin abinci ga jariri a hankali, cokali ɗaya a rana. Buckwheat rashin haƙuri a cikin yaro ana gane shi ta hanyar kumburin leɓe da bayyanar kurji.

An yi imanin cewa ba za a cinye buckwheat lokacin da:

• cututtuka na gastrointestinal tract;
• hypotension;
• cututtukan cututtuka na koda da tsarin haɓaka;
• ciwon sukari.

A zahiri, haramcin ya shafi ne kawai don yawan cin buckwheat, kasancewa na yau da kullun a cikin abincin samfuran da aka dogara da garin buckwheat. Tare da gastritis, ulcer da duodenal ulcer, colitis da sauran cututtukan cututtukan ciki, an haɗa buckwheat a cikin abincin warkewa. Ana amfani da shi dafaffe a ƙananan ƙananan.

Akwai adadin contraindications ga tsananin abincin buckwheat. Ba a nuna shi ga matasa ba, da waɗanda ke fama da cututtukan ciki, hanji, tsarin zuciya da jijiyoyin jini, suna da matsaloli na rayuwa ko kuma fama da ciwon sukari. Irin wannan abincin ma an hana shi yayin lokacin hauhawar mata.

Kammalawa

Abubuwan amfani na buckwheat da ɗanɗano sun juya wannan hatsi zuwa ɗayan manyan abubuwan abincinmu, wanda ya dace da kowa, ba tare da togiya ba: yara, mata masu ciki, maza, da tsofaffi. Don cin gajiyar amfani da ita, ku ci kayan aikin yau da kullun, tare da witha fruitsan itace, kayan lambu, kayan kiwo, nama da kayan kifi. Bi ka'idodi na ƙoshin lafiya, sannan abincin buckwheat zai kawo muku fa'ida da jin daɗi kawai!

Kalli bidiyon: How To Cook Buckwheat. 4 Ways To Cook Buckwheat At Home. Buckwheat recipe (Nuwamba 2024).