I-BUCKWHEAT YESIFO SIKASHUKELA: IZAKHIWO EZIWUSIZO

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I-Buckwheat - isitolo semvelo samavithamini namaminerali

I-Buckwheat porridge yokudla okumnandi nokunempilo okudingekayo ekudleni okuphelele kwabantu abanesifo sikashukela.

Izici zalo zokuphulukisa zazaziwa ngamaSlav asendulo. Futhi e-Italy lokhu okusanhlamvu kubhekwa njengokwelapha kuphela, ngakho-ke kuthengiswa emakhemisi.

Inezinto ezidingekayo ukuze umzimba usebenze kahle:

amavithamini A, E, PP neqembu B, kanye ne-rutin;
ukulandelela izinto: iodine, i-iron, i-selenium, i-potassium, i-calcium, i-magnesium, i-manganese, i-zinc, ithusi, i-phosphorus, i-chromium, njll.
Amafutha we-polyunsaturated nama-amino acid abalulekile.

Amavithamini e-B enza umsebenzi usebenze ngokuphelele kanye nokwakheka kwamangqamuzana ezinzwa akonakala lapho kukhuphuka amazinga kashukela wegazi. Amavithamini A no-E anikeza umphumela we-antioxidant. IVitamin PP ngesimo se-nicotinamide ivimbela ukulimala kumanyikwe, ibangele ukuncipha kokukhiqizwa kwe-insulin. URutin uvikela imithambo yegazi emonakalweni.

Kuzo zonke izinto zokulandela ezitholakala ku-buckwheat, okubaluleke kakhulu kubantu abanesifo sikashukela yi-selenium, i-zinc, i-chromium ne-manganese:

i-selenium inomphumela obizwa ngokuthi yi-antioxidant, evimbela ukuthuthukiswa kwamakhuba, isifo sokuqina kwemithambo yegazi, ukubukeka kokuphazamiseka kwamanyikwe, izinso nesibindi;
i-zinc iyadingeka ukuze kwenziwe ngokuphelele i-insulin, umsebenzi wesithintelo esikhunjeni futhi ukhulise ukumelana nomzimba ezifweni;
I-chromium iyadingeka ikakhulukazi kubantu abanesifo sikashukela sohlobo 2, njengesici sokubekezelela ushukela, okunciphisa izifiso zamaswidi, okusiza ukugcina ukudla;
IManganese inomphumela oqondile ekukhiqizweni kwe-insulin. Ukushoda kwale nto kubangela isifo sikashukela futhi kungadala izinkinga ezifana nesibindi steatosis.

Ama-amino acid aqakathekileko ekukhiqizweni komzimba kwansuku zonke kwama-enzyme, namafutha we-polyunsaturated asiza ukwehlisa i-cholesterol futhi kuvikele i-atherossteosis.

I-Buckwheat yesifo sikashukela

Ngisho nomkhiqizo owusizo njengama-buckwheat kufanele udliwe ngokulinganisela ngenxa yezinga eliphakeme lama-carbohydrate akuyo.

Lapho ulungiselela isidlo sokudla sesifo sikashukela, okuqukethwe kwekhalori yezithako zayo kanye nenombolo yamayunithi esinkwa ekusebenzeni kufanele kucatshangelwe. I-Buckwheat ingumkhiqizo onekhalori ephezulu. Izipuni ezimbili kwanoma ikuphi okusanhlamvu okuphekwe yi-1 XE. Kodwa inkomba ye-glycemic ye-buckwheat ingaphansi kune, ngokwesibonelo, i-semolina noma ukolweni, ushukela wegazi awukhuphuki ngokushesha okukhulu. Lokhu kungenxa yokuba khona kwe-fiber kanye nama-carbohydrate angafinyeleleki.

Ukucaciselwa, itafula lihlanganisiwe libonisa okuqukethwe kwekhalori, inkomba ye-glycemic nesisindo somkhiqizo oqediwe ku-XE.

Igama lomkhiqizo	Kcal 100 g	Gram nge-1 XE	I-GI
I-Viscous buckwheat porridge emanzini	90	75	40
Khulula iphalishi le-buckwheat	163	40	40

I-Buckwheat yabanesifo sikashukela ingadliwa nemikhawulo emincane.

Iprotheni i-buckwheat ecebile kuyo ingabonakala ngumzimba njengomzimba wakwelinye futhi ibangele ukusabela komzimba.
Ngokuqapha ngokweqile, kufanele kwethulwe ekudleni kwezingane ezisengozini kakhulu yokwaliwa yilesi sifo.
I-buckwheat eluhlaza okwesibhakabhaka i-contraindication ngokuqinile kubantu abanezifo ezinamakha, ngokuqina kwegazi okwandisiwe, ezinganeni ezingaphansi kweminyaka engu-3 ubudala.

Izindlela zokupheka eziwusizo ze-buckwheat

Ukusuka kwi-buckwheat, ungapheka isobho, iphalishi, ama-meatballs, ama-pancake ngisho nama-noodle.

I-monwuckheheat

Izithako

amakhowe we-porcini (ama-agarics oju noma iRussia) can - 150 g;
amanzi ashisayo - 1.5 tbsp.;
anyanisi - inhloko eyi-1;
i-buckwheat - 0.5 tbsp.
uwoyela wemifino - 15 g.

Geza amakhowe, ubilise emanzini abilayo imizuzu engama-20, upholile futhi uthathe izicucu. Sika u-anyanisi, hlanganisa namakhowe kanye gazinga emafutheni kuze kube nsundu yegolide, bese ufaka i-buckwheat kanye nefry eminye imizuzu emibili. Usawoti, uthele amanzi ashisayo bese upheka kuze kuthambe.

Ama-pancake e-Buckwheat

Izithako

i-buckwheat ebilisiwe - 2 tbsp.;
amaqanda - ama-2 ama-PC .;
ubisi - 0.5 tbsp.;
uju - 1 tbsp. l.;
i-apula entsha - 1 pc .;
ufulawa - 1 tbsp .;
i-baking powder - 1 tsp;
usawoti - 1 ingcosana;
uwoyela wemifino - 50 gr.

Shaya amaqanda ngosawoti, engeza uju, ubisi nefulawa nge-baking powder. Puza iphalishi le-buckwheat noma ulichoboze nge-blender, usike i-apula libe ngamacube, engeza uwoyela wemifino bese uthele konke enhlama. Ungathosa ama-pancake epanini elomile.

I-Buckwheat cutlets

Ukulungiselela inyama eyosiwe uzodinga izithako ezilandelayo:

i-buckwheat flakes - 100 g;
amazambane asayizi aphakathi - 1 pc .;
anyanisi - 1 pc .;
ugarlic - i-1 clove;
usawoti uyingcosana.

Thela ama-flakes ngamanzi ashisayo bese upheka imizuzu engu-5. Kufanele kube iphalishi elinamathele. Hlikihla amazambane bese usula uketshezi olwedlule kuwo, okufanele uvunyelwe ukuhlalisa, ukuze isitashi sihlale phansi. Khama amanzi, engeza i-buckwheat epholile, amazambane acindezelwe, u-anyanisi oqoshiwe kanye negalikhi kuya kwesitashi esiphumela, usawoti bese uxova inyama egayiwe. Sika ama-cutlets, uwafake ku-skillet noma upheke ku-boiler kabili.

Iphalishi le-buckwheat eluhlaza

Izidingo ezikhethekile zethulwe enqubweni yokwenza i-buckwheat eluhlaza.

Akudingi ukubiliswa, kepha kwanele ukuthoba amahora ama-2 emanzini abandayo, khona-ke qiniseka ukukhipha amanzi futhi ukuwabeke endaweni epholile amahora angama-10. I-buckwheat eluhlaza isilungele ukudla.

Inzuzo yale ndlela yokupheka ukuthi wonke amavithamini agcinwa ngaphandle kokwelashwa okushisa. Okubi ukuthi uma imithetho yokupheka ingalandelwa (uma amanzi engakhishwa), umphunga ungakheka nge-buckwheat, lapho amagciwane angama-pathogenic akhula khona, abangele isisu esidabukisayo.

Soba noodle

Ama-Noodles abizwa ngokuthi yi-soba eza kithi evela ekudleni kwaseJapan. Umehluko wawo oyinhloko kusuka ku-pasta yasendulo ukusetshenziswa kofulawa we-buckwheat esikhundleni sikakolweni. Inani lamandla alo mkhiqizo lingama-335 kcal. I-Buckwheat akuyona ukolweni. Ayiqukethe i-gluten, inothile ngamaprotheni namavithamini, futhi iqukethe ama-carbohydrate angafinyeleleki. Ngakho-ke, ama-noodle we-buckwheat awusizo kakhulu kunokolweni, futhi angakwazi ukufaka esikhundleni esifanele i-pasta ekudleni kwabanesifo sikashukela.

Ama-noodle we-Buckwheat anombala onsundu kanye nokunambitheka okunempilo. Ingalungiswa ekhaya. Ukuze wenze lokhu, udinga ufulawa we-buckwheat olungiselelwe noma i-buckwheat elula, umhlabathi phezu kwekhofi yekhofi bese ufafazwa ngesihlungo esihle.

Iresiphi yokupheka

Hlanganisa i-500 g kafulawa we-buckwheat nge-200 g kakolweni.
Thela ingxenye yengilazi yamanzi ashisayo bese uqala ukuxova inhlama.
Faka enye ingxenye yengilazi yamanzi bese uxova inhlama.
Ihlukanise yaba izingxenye, gazinga i-kolobok bese ushiya isigamu sehora.
Gingqa amabhola abe izingqimba ezacile bese ufafaza ngefulawa.
Sika imichilo.
Cwilisa ama-noodle emanzini ashisayo bese upheka kuze kuphekwe.

Ukubopha inhlama enjalo akulula, ngoba kuzophumelela futhi kupholile kakhulu. Kepha ungathenga isoba elenziwe ngomumo esitolo.

Lezi izindlela zokupheka ezilula kodwa ezingejwayelekile zizosiza ukungeza okuhlukahlukene ekudleni okuqinile kwesifo sikashukela ngaphandle kokulimaza impilo yakhe.

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