Buckwheat ke semela sa semela se bitsoang "Fagopyrum esculentum." E amana le rhubarb, eseng koro, rye kapa harese 'me ho sa tsotellehe lebitso le ferekanyang, buckwheat ke mahala.
Ho nahanoa hore Buckwheat e simolohile Chaena empa hangata e hlaha lijong tsa Russia, Fora le Japane bakeng sa li-pancakes, blinis, crêpes le soba noodles.
Ntle le ho sebelisoa ka li-mixcake tsa pancake, buckwheat hase karolo e kholo ea li-recipes ho US.
Ho kotsi haholo hobane lijo tsena tse ikhethang tsa GF li monate haholo 'me li ka matlafatsa boleng ba phepo ea li-recipe tse se nang gluten.
Khomo ea buckwheat e rekisoa joang?
Li-buckwheat li ka rekoa e le li-groats (tse nang le li-buckwheat tse feletseng ), joaloka kasha (ho tlosa lijo tse nang le li-buckwheat), joaloka phofo e kopantsoeng e lefifi le phofo e pholileng. Phofo e lefifi ea buckwheat e na le likotoana tsa lejoe le lefifi la buckwheat 'me le na le ho hongata haholo, tatso ea lefatše ho feta phofo e silafalitsoeng ke li-groat tse hulang tse nang le monate o sa nke lehlakore.
Buckwheat e na le liprotheine tsa boleng bo phahameng.
Litsebi tsa bo-rasaense li fumane hore sesebelisoa sa li-buckwheat ke mohloli o ruileng oa se bitsoang "liprotheine tse fumanehang ka bongata." Sena se bolela hore sekotlolo se na le li-amino acid tse hlokahalang le tse sa hlokahaleng, liprotheine tsa mohaho. E nkoa e le mohloli o phahameng oa liprotheine ha o bapisoa le koro, raese le esita le nyalothe.
Buckwheat ke mohloli o ruileng oa li-antioxidants.
Joaloka litholoana tsa citrus, buckwheat ke mohloli o ruileng oa rutin, o matla oa flavonoid antioxidant.
Hape ke mohloli o motle oa Vithamine E, e 'ngoe e matla ea antioxidant.
Li-antioxidants li thibela lisele tse senyang le ho tšehetsa bophelo bo botle. Phofo ea mahala ea gluten e nang le li-antioxidants ke bonus ea sebele!
Buckwheat ke mohloli o motle haholo oa liminerale.
Papiso ea liminerale tsa phofo ea buckwheat le phofo ea raese e bontša hore phofo ea buckwheat e na le:
- 4 linako tse ling tse ngata tsa tšepe
- Ka makhetlo a mararo khalsiamo
- Ka makhetlo a fetang 9 a magnesium
- Hoo e ka bang makhetlo a 6 ho feta potassium
- Ho na le zinc ka makhetlo a mabeli, koporo le manganese
Ka ho nkela karolo ea karolo ea karolo ea pherese ea raese ka lipepepe tsa gluten tse nang le phofo ea buckwheat, lipepe tsa mahala tsa gluten e ba mohloli o motle oa liminerale tsa bohlokoa.
Mohloli: Phapang ea phepo e nepahetseng litabeng tsa diminerale pakeng tsa buckwheat le lijo-thollo , Sayoko Ikeda, et al, Univesithi ea Gakuin, Kobe Japane, August 2006
Buckwheat ke mohloli o motle oa ts'ebeliso ea lijo tse senyehileng.
Fiber e nang le mocheso ke mofuta oa fiber e tsamaisang metsi e kang seponche. E etsa gel e nang le boikarabelo ba ho fokotsa nako eo e nkang lijo ho tsamaea ka tsela ea lijo. E tšehetsa phepo e nepahetseng le ho ja lijo tse nang le limatlafatsi. Fiber e sesebelang e boetse e fokotsa ho noa ha tsoekere e tšehetsang pheko ea methapo ea phepo e nepahetseng le ho tsebahala ho fokotsa maemo a mali a k'holeseterole.
Senoelo se seng sa lijo-thollo tsa hulled buckwheat e na le hoo e ka bang ligrama tse 4,5 tsa fiber. Ha ho bapisoa, kopi e le 'ngoe ea oatmeal e na le hoo e ka bang 3.96 dikgerama tsa fiber.
Kamoo U ka Sebelisang Buckwheat Kateng Li-Recipes tsa Gluten .
Lebaka le molemo ka ho fetisisa la ho eketsa litlhapi tsa buckwheat ho li-directs tsa gluten ke ho ntlafatsa boleng ba phepo ea lijo tsa hau. Buckwheat e na le liprotheine tsa semela tse ntle, li-antioxidants, fiber tse qhibilihisang le liminerale.
- Sebelisa phofo e kholo ea buckwheat ho etsa li -crêpe tsa mahala tsa Gluten le tsa mahala tsa Gluten-Free Pancakes.
- Sebelisa phofo e nyenyane ea buckwheat ho nka karolo ea halofo ea raese, linaoa, mabele kapa phofo ea soya e sebelisetsoang lipepe tsa mahala tsa gluten bakeng sa di-cookie, li-muffin, meqolo le bohobe. Li-Mufins tsa Senyesemane tse se nang gluten ke mohlala o motle oa mokokotlo oo karolo e feletseng ea phofo ea phofo ea gluten e nkeloa sebaka ke phofo e bonolo ea buckwheat ka liphello tse ntle. Pfu e khanyang ea likhomo e boetse e sebetsa hantle haholo le ho teteka bakeng sa sopho, li-stew le sauces.
- Lihlahisoa tsa buckwheat li kenyelletsoa ka ho phunya kernel eohle ea buckwheat le ho e senya habobebe. Lijo tse ngata li ka sebelisoa joaloka lijo-thollo tse chesang kapa tse sebelisetsoang ho sila phofo ea buckwheat ea maiketsetso.
- Kasha e entsoe ka li-groats tse hlahisang li-buckwheat. Kasha e tsoekere e na le monate o monate oa linate. E ka sebelisoa lipepe tsa granola , e sebelisoa e le lijo tse chesang tse chesang kapa e le Easy Kasha Side Dish.