Buckwheat - wani ɗakunan ajiya na ɗabi'a na bitamin da ma'adanai
- bitamin A, E, PP da rukunin B, kazalika da rutin;
- abubuwan ganowa: aidin, baƙin ƙarfe, selenium, potassium, alli, magnesium, manganese, zinc, jan ƙarfe, phosphorus, chromium, da sauransu;
- Abubuwa masu tarin yawa da amino acid masu mahimmanci.
Bitamin B yana daidaita aiki da tsarin sel sel wadanda suka lalace lokacin da matakan sukari na jini suka tashi. Bitamin A da E yana ba da tasirin antioxidant. Vitamin PP a cikin nau'i na nicotinamide yana hana lalacewar ƙwayar ƙwayar cuta, yana haifar da raguwa a cikin samar da insulin. Rutin yana kare tasoshin jini daga lalacewa.
- selenium yana da tasirin sakamako na antioxidant, yana hana ci gaban cizon sauro, atherosclerosis, bayyanar rikicewar cututtukan hanji, kodan da hanta;
- zinc ya zama dole don cikakken aikin insulin, aikin shamaki na fata da kara karfin juriya ga cututtukan fata;
- chromium ya zama dole musamman ga masu ciwon sukari na 2, a matsayin dalilai a cikin haƙuri, wanda hakan ke rage sha'awar alamomi, wanda ke taimakawa ci gaba da rage cin abinci;
- Manganese yana da tasiri kai tsaye a kan samar da insulin. Rashin ingancin wannan kashi yana haifar da ciwon sukari kuma yana haifar da rikitarwa kamar hanta hanta.
Amino acid na da matukar mahimmanci ga jikin mutum na yau da kullun na samar da enzymes, kuma fatsin polyunsaturated yana taimakawa rage yawan cholesterol da hana atherosclerosis.
Buckwheat don ciwon sukari
Lokacin shirya abinci na abinci don mai ciwon sukari, ya kamata a la'akari da adadin kuzari na kayancinta da yawan adadin gurasa a cikin yin hidima. Buckwheat samfurin sikelin ne mai cikakken inganci. Kayan biyu na kowane abincin da aka dafa shi 1 XE. Amma ƙididdigar glycemic na buckwheat ba ta da ƙasa, alal misali, semolina ko alkama, don haka sukari jini bai tashi da sauri ba. Wannan ya faru ne saboda kasancewar fiber da kuma carbohydrates marasa aiki.Don tsabta, tebur da aka haɗu suna nuna calorie abun ciki, glycemic index da kuma nauyin samfurin da aka gama akan XE.
| Sunan samfurin | Kcal 100 g | Gram ta 1 XE | GI |
| Booki na pamcous buckwheat akan ruwa | 90 | 75 | 40 |
| Sako-sako da buhun shinkafa | 163 | 40 | 40 |
- Sinadarin da ke cikin buckwheat mai wadataccen abu ne wanda jiki zai iya fahimtarsa azaman jikin yan 'kasashen waje kuma yana haifar da rashin lafiyar jiki.
- Tare da tsananin taka tsantsan, dole ne a shigar da shi cikin abincin yara waɗanda suka fi kamuwa da rashin lafiyar jiki.
- Green buckwheat yana contraindicated ga mutanen da ke da cututtukan saifa, tare da ƙara yawan coagulation jini, ga yara underan shekaru 3.
Girke-girke na buckwheat mai amfani
Daga buckwheat, zaku iya dafa miya, kayan kwalliya, ƙyallen nama, ganyayyaki har ma da noodles.
Buƙatar buckwheat
Sinadaran- naman gwari porcini (agarics zuma ko Russula can) - 150 g;
- ruwan zafi - 1.5 tbsp .;
- albasa - 1 kai;
- buckwheat - 0.5 tbsp.
- man kayan lambu - 15 g.
Wanke namomin kaza, tafasa a cikin ruwan zãfi na minti 20, sanyi da kuma yanke zuwa tube. Yanke albasa, Mix tare da namomin kaza kuma toya a cikin man har sai launin ruwan kasa, sannan ƙara buckwheat kuma toya don wani minti biyu. Gishiri, zuba ruwan zafi da dafa har sai m.
Buckwheat pancakes
- dafaffen buckwheat - 2 tbsp .;
- qwai - 2 inji mai kwakwalwa ;;
- madara - 0.5 tbsp .;
- zuma - 1 tbsp. l.;
- sabo apple - 1 pc .;
- gari - 1 tbsp .;
- yin burodi foda - 1 tsp;
- gishiri - 1 tsunkule;
- man kayan lambu - 50 gr.
Beat qwai da gishiri, ƙara zuma, madara da gari tare da yin burodi foda. Murkushe kwandon buckwheat ko murkushe shi da blender, a yanka tuffa a cikin cubes, ƙara man kayan lambu ku zuba shi duka a cikin kullu. Zaku iya soya kwanon a cikin kwanon ruɓa.
Buckwheat cutlets
- buckwheat flakes - 100 g;
- dankali mai matsakaici - 1 pc .;
- albasa - 1 pc .;
- tafarnuwa - 1 albasa;
- gishiri ne mai tsunkule.
Zuba flakes din da ruwan zafi a dafa minti 5. Yakamata ya zama kwalliyar kwalliya. Rub da dankali da kuma matso ruwan da ya wuce haddi daga gare ta, wanda dole ne a barshi ya zauna, wanda ya sa sitot ɗin ya zauna. Lambatu ruwa, ƙara sanyaya buckwheat, guga man dankali, yankakken yankakken albasa da tafarnuwa a sakamakon sitaci mai haɓaka, gishiri da kuma durƙusad da nama. Kirkiro cutlets, soya su a skillet ko dafa a cikin tukunyar jirgi biyu.
Green buckwheat porridge
Amfanin wannan hanyar dafa abinci shine cewa ana adana dukkanin bitamin ba tare da maganin zafi ba. Rashin kyau shine cewa idan ba a bin ka'idodin dafa abinci (idan ba a kwashe magudanan ruwa ba), gamsai na iya haɓaka a cikin buckwheat, wanda kwayoyin cuta ke haifar, suna haifar da ciwon ciki.
Soba noodles
Noodles da ake kira soba ya zo mana daga abincin Jafananci. Babban bambancin sa daga taliya na gargajiya shine amfani da garin burodin buckwheat maimakon alkama. Energyimar ƙarfin wannan samfurin shine 335 kcal. Buckwheat ba alkama bane. Ba ya ƙunshi gluten, yana da wadataccen furotin da furotin, kuma yana ƙunshi carbohydrates marasa aiki. Sabili da haka, noodles na buckwheat sun fi amfani da alkama alkama, kuma suna iya isasshen maye gurbin taliya da aka saba cikin abincin masu ciwon sukari.
- Haɗa 500 g na buckwheat gari tare da alkama 200 na alkama.
- Zuba rabin gilashin ruwan zafi kuma fara farawa da kullu.
- Sanya wani rabin gilashin ruwa sai a kwaba kullu.
- Raba shi cikin sassa, mirgine koloboks kuma bar don rabin sa'a.
- Juya kwallayen cikin yadudduka na bakin ciki kuma yayyafa da gari.
- Yanke cikin tube.
- Sanya noodles a cikin ruwan zafi ku dafa har sai an dafa.
Kashe irin wannan kullu ba mai sauki bane, saboda zai zama friable kuma mai sanyi sosai. Amma zaku iya siyan sayen soba a babban kanti.
Waɗannan girke-girke masu sauƙi amma baƙon abu ba zasu taimaka wajen ƙara iri-iri a tsauraran abincin mai ciwon sukari ba tare da cutar da lafiyar sa ba.
