I-Buckwheat iyinzalo yesitshalo esibizwa ngokuthi "i-Fagopyrum esculentum." Kuhlobene ne-rhubarb, hhayi ukolweni, i-rye noma ibhali futhi naphezu kwegama elididekayo, ukukhishwa kwe-buckwheat kuyinto-gluten-free.
Kucatshangwa ukuthi ukuphuma kwe-buckwheat kuvela eChina kodwa kuvame ukuvela eziphethweni ezivela eRussia, eFrance naseJapane ngama-pancakes, blinis, crêpes, nama-soba noodles.
Okunye ngaphandle kokusetshenziselwa ukuxuba ama-pancake, ukubhalwa okuncane akuyona ingxenye enkulu yokupheka e-US.
Lokhu kubi kakhulu ngoba lokhu kudla okuyingqayizivele kwe-GF kuyathandeka kakhulu futhi kungakwandisa ngempela ukudla okunomsoco wokupheka mahhala kwe-gluten.
I-buckwheat ithengiswa kanjani?
I-Buckwheat ingathengwa njenge-groats ( ihlanganiswe yonke ibhakede ye-buckwheat ), njenge-kasha (ihoxise ama-groats). Ufulawa obumnyama obumnyama uqukethe izinhlamvu ze-shell obumnyama obumnyama futhi unomsoco owedlula umhlaba, kunambitheka kunokuba ufulawa uhlanganiswe ne-groats ehambile ene-flavour neutral.
I-Buckwheat iqukethe amaprotheni aphezulu apula.
Ososayensi bokudla bathole ukuthi uketshezi lwezinhlanzi kungumthombo ocebile walokho okubizwa ngokuthi "amaprotheni okutholakala ngegazi." Lokhu kusho ukuthi uketshezi lwezinhlanzi kunama-amino acids ebalulekile futhi angabalulekile, izakhi zamaprotheni. Kubhekwa njengomthombo ophakeme wamaprotheni uma kuqhathaniswa nokolweni, ilayisi, ngisho namabele.
I-Buckwheat iyimithombo ecebile yama-antioxidants.
Njengezithelo ze-citrus, i-buckwheat ngumthombo ocebile we-rutin, i-flavonoid antioxidant enamandla.
Kungumthombo omuhle we-Vitamin E, enye i-antioxidant enamandla.
Ama-antioxidants avimbela ukulimala kwamaseli futhi asekela impilo enhle. Ufulawa olungenayo i-gluten ophezulu kuma-antioxidants ibhonasi yangempela!
I-Buckwheat iyimithombo emihle kakhulu yamaminerali.
Ukuqhathaniswa kokuqukethwe kwamaminerali ufulawa lwama-buckwheat nefulawa welayisi kubonisa ukuthi ufulawa lwe-buckwheat unalo:
- Izikhathi ezine ngaphezulu kwensimbi
- Izikhathi ezintathu ze-calcium
- I-magnesium engaphezu kuka-9 ngaphezulu
- Cishe izikhathi ezingu-6 ngaphezulu kwe-potassium
- Cishe kabili i-zinc, ithusi, nama-manganese
Ngokususa ingxenye yefulawa welayisi kuma-recipes-gliten-free with ufulawa we-buckwheat, izindlela zokupheka ezingenayo i-gluten zibe umthombo ongcono wamaminerali abalulekile.
Umthombo: Ukuqhathaniswa kokudla okunomsoco ezindaweni ezimbiwa ngamaminerali phakathi kokunye okuncane nokunye okusanhlamvu , uSayoko Ikeda, et al, Gakuin University, Kobe Japan, Agasti 2006
I-Buckwheat ngumthombo omuhle we-fiber e-soluble yokudla.
I-fiber e-soluble uhlobo lwe-fibre yokudla eligcina amanzi njenge-sponge. Yakha i-gel enesibopho sokunciphisa isikhathi esithatha ukudla ukuhamba ngendlela yokugaya. Isekela ukugaya okunempilo nokumunca kwezakhi ezitholakala ekudleni. I-fiber e-soluble nayo iyanciphisa ukumuncwa kwe-glucose esekela imfucuza ye-glucose enempilo futhi iyaziwa ngezinga eliphansi legazi le-cholesterol.
Enye indebe ye-bucketheat ye-buckwheat ine-4.5 amagremu we-fiber. Uma kuqhathaniswa, 1 inkomishi ye-oatmeal iqukethe cishe ama-3.96 amagremu we-fiber.
Indlela Yokusebenzisa I-Buckwheat Ezokupheka Zama-Gluten .
Isizathu esingcono kakhulu sokungeza ukuthengiswa kwemikhiqizo ye-gluten-free is ukuthuthukisa izinga lokudla okunomsoco wokudla kwakho. I-Buckwheat iphezulu kuma-protein asezingeni eliphezulu, ama-antioxidants, i-fiber e-soluble, namaminerali.
- Sebenzisa ufulawa obumnyama obuthakathaka obumnyama ukuze wenze ama -Crêpes nama-Gluten-Free Gluten-Earth free.
- Sebenzisa ufulawa oluthile lwe-buckwheat ukuze uphinde ubeke uhhafu welayisi, ubhontshisi, umquba noma ufulawa we-soy osetshenziselwa ukupheka mahhala kwe-cookies, ama-muffins, imiqulu kanye nesinkwa. Ama-Muffin angama- English angama- Gluten angumzekelo omuhle we-iresiphi lapho ingxenye ye- gluten-free fusion mix mix ishintshwe ngayo ufulawa oluthile lwe - buckwheat ngemiphumela emihle. Ufulawa oluthile lwe-buckwheat lusebenza kahle kakhulu kanye ne-thickener for isobho, ama-stews, nama-sauces.
- Ama-groats ase-Buckwheat agxiliwe ngokugubha yonke i-kernel ye-buckwheat futhi ilula kancane. Ukudla kungakhonzwa njenge-cereal eshisayo noma isetshenziselwa ukugaya ufulawa oluthile lokukhanyisa okulula.
- I-Kasha yenziwe ngokususa ama-groats okugcoba ama-toasting. I-kasha ethosiwe ine-flavor ye-nutty enomnandi. Ingasetshenziswa ku-granola zokupheka , ekhonjwe njenge-cereal ekhusayo elishisayo noma njenge-Easy Kasha Side Dish.