Buckwheat: Cov Khoom Noj Qab Haus Huv Rau Sab Nrauv, Sab Kev Noj Qab Haus Huv & Qhia Ua Zaub Mov

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Buckwheat yog cov khoom noj muaj txiaj ntsig zoo uas muaj cov txiaj ntsig zoo rau kev noj qab haus huv xws li txhawb nqa lub cev yuag, txhim kho lub plawv, thiab tswj ntshav qab zib, thiab lwm yam.

Buckwheat yog nyob rau hauv ib pawg ntawm cov zaub mov hu ua pseudocereals - lawv yog cov noob uas tau ntim ua noob nplej tab sis tsis yog rau tsev neeg nyom. Lwm cov piv txwv ntawm pseudocereals yog amaranth thiab quinoa.

Muaj ob hom buckwheat uas nquag muaj buckwheat thiab Tartary buckwheat. Buckwheat muaj cov tshuaj antioxidant ntau dua li lwm cov nplej tshwj xeeb zoo li cov nplej, nplej, nplej thiab pob kws ^[1] Cov.

Tus Khoom Noj Khoom Haus Ntawm Buckwheat

100 g ntawm buckwheat muaj 9.75 g dej, 343 kcal zog thiab nws kuj muaj

• 13,25 g protein
• 3.40 g rog
• 71.50 g carbohydrate
• 10.0 g fiber ntau
• 18 mg calcium
• 2.20 mg hlau
• 231 mg magnesium
• 347 mg phosphorus
• 460 mg poov tshuaj
• 1 mg sodium
• 2.40 mg zinc
• 0.101 mg thiamine
• 0.425 mg riboflavin
• 7.020 mg niacin
• 0.210 mg vitamin B6
• 30 mcg folate

Kev Pabcuam Noj Qab Haus Huv Ntawm Buckwheat

1. Txhawb kev kho mob plawv

Ib txoj kev tshawb nrhiav qhia tau hais tias buckwheat muaj lub peev xwm los txo qis o, cov roj cholesterol thiab triglycerides ntau, thiaj li tiv thaiv kab mob plawv ^[ob] Cov. Buckwheat muaj cov phytonutrient hu ua rutin, ib qho tseem ceeb antioxidant yuav tsum ua kom koj lub plawv noj qab haus huv thiab txo cov ntshav siab.

Cov txiaj ntsig kev noj qab haus huv Ntawm Buckwheat / Kuttu Hmoov

2. Pab txhawb nqa kom poob phaus

Buckwheat muaj protein ntau thiab fiber ntau, uas muab qhov kev xav zoo nkaus li lub cev tom qab noj mov tag. Qhov no pab nyob rau hauv kev tiv thaiv qhov hnyav nce thiab nce cov theem satiety. Xws li buckwheat rau hauv koj cov zaub mov tuaj yeem pab tswj xyuas qhov hnyav.

3. Txhim kho kev zom zaub mov

Buckwheat muaj nuj nqi zoo ntawm fiber ntau, uas pabcuam hauv kev tswj lub plab, tiv thaiv lub plab thiab lub plab ua haujlwm thiab pab ua haujlwm kom zoo ntawm lub plab zom mov.

Kev tshawb fawb tshaj tawm hauv International Phau Ntawv Teev Cov Khoom Noj Khoom Noj Microbiology qhia tau hais tias haus cov dej haus buckwheat tuaj yeem pab txhim kho lub cev pH ^[3] Cov.

4. Tiv thaiv ntshav qab zib

Raws li American Diabetes Association, cov khoom noj tseem grain yog cov muaj txiaj ntsig zoo ntawm cov carbohydrates. Zawv nyom carbs tau nqus nyob rau hauv cov ntshav qeeb uas tsis ua rau muaj nce siab hauv cov ntshav qab zib cov ntshav. Ib txoj kev tshawb nrhiav tau qhia tias, phytonutrient rutin tam sim no nyob rau hauv buckwheat muaj cov kev tiv thaiv hauv kev khaws cia cov tshuaj insulin thiab muaj peev xwm los tawm tsam insulin. ^[4] Cov.

5. Txo txoj kev pheej hmoo mob cancer

Buckwheat muaj cov nroj tsuag tseem ceeb xws li quercetin thiab rutin, uas muaj peev xwm txo qis qog noj ntshav thiab txhim kho mob o. Cov antioxidant cog cov tebchaw sib ntaus tawm tsam dawb radical puas, uas tsim kev puas tsuaj DNA thiab ua rau kev tsim cov qog nqaij hlav cancer.

6. Muaj kev nyab xeeb rau cov neeg uas muaj gluten rhiab

Buckwheat tsis muaj gluten uas ua rau nws muaj kev nyab xeeb dua los haus rau cov neeg muaj tus mob celiac lossis gluten rhiab. Qhov no tuaj yeem pab txhawm rau tiv thaiv cov teeb meem zom zaub mov zoo xws li cem quav, raws plab, tsam plab thiab leaky plab mob.

Sab sij huam Ntawm Buckwheat

Noj cov buckwheat nyob rau hauv ntau heev ua rau koj muaj feem ntau tsim muaj kev tsis haum tshuaj buckwheat. Cov tsos mob suav nrog o ntawm qhov ncauj, tawm pob, thiab tawv nqaij ua pob ^[5] Cov.

Yuav Ua Li Cas Noj Nyuaj Sib Hlawv

Siv cov qauv hauv qab no los ua noj buckwheat los ntawm cov khoom qhuav:

• Ua ntej tshaj, yaug lub buckwheat kom zoo thiab mam li ntxiv dej rau nws.
• Simmer rau 20 feeb kom txog thaum lub noob swell li.
• Thaum cov buckwheat nce, siv nws ua zaub mov ntau yam.

Txhawm rau nqus thiab plhaw buckwheat, ua raws li cov theem hauv qab no:

• Sib tov cov khaub noom qhuav ua rau 30 feeb txog 6 teev.
• Tom qab ntawd ntxuav thiab lim lawv.
• Ntxiv 1 rau 2 diav dej thiab tso lawv nyob rau 2-3 hnub.
• Raws li cov qe pib tsim, koj tuaj yeem pib noj lawv.

Txoj Kev Noj Cov Nqaij Pob Mov

• Ua buckwheat porridge thiab muaj nws rau noj tshais.
• Siv cov hmoov nplej buckwheat rau ua pancakes, ncuav qab zib, thiab khoom qab zib.
• Ntxiv sprouted buckwheat rau hauv koj cov xam lav.
• Do-kib buckwheat thiab muaj nws ua ib sab-zaub mov.

Buckwheat Daim Ntawv Qhia

1. Daim ntawv qhia dhokla Buckwheat

2. Nyoos txiv tsawb thiab buckwheat galettes nrog rau cov noob hnav thiab txiv qaub

1. [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat-qhov chaw ntawm kev muaj cov tshuaj tiv thaiv kab mob hauv cov zaub mov zoo.Food Tshawb Fawb International, 35 (2-3), 207-211.
2. [ob]Li, L., Lietz, G., & Seal, C. (2018). Buckwheat thiab CVD Cov Khoom Uas Muaj Kev Nyab Xeeb: Ib Txheej Txheem Tshawb Xyuas thiab Kev Tshawb Nrhiav Meta-Ntsuas.Nutrients, 10 (5), 619.
3. [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Cov txiaj ntsig ntawm cov hmoov nplej buckwheat thiab oat bran ntawm kev loj hlob thiab lub peev xwm ntawm tes ntawm cov kab mob probiotic Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® thiab lawv cov sib xyaw ua ke SYNBIO®, hauv synbiotic fermented mis.International phau ntawv ntawm cov zaub mov microbiology, 167 (2), 261 -268.
4. [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Kev noj zaub mov ua kom yuag yob muaj cov kab noj ntshav tsis txaus ua rau muaj cov insulin tsis ua hauj lwm zoo thiab txhim kho lipid profile rau cov neeg mob ntshav qab zib hom 2: kev sim ib qho tsis txaus.
5. [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Cov chaw kuaj mob, sib koom ua ke, thiab txhaj tshuaj tiv thaiv kab mob ntawm buckwheat ‐ cov neeg mob tsis haum.Xa neeg mob, 66 (2), 264-270.

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