BUCKWHEAT MAKA ỌRỊA SHUGA: NJIRIMARA BARA URU

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Buckwheat - ụlọ nkwakọba ihe nke eke vitamin na mineral

Achịcha buckwheat bụ nri dị ụtọ ma sie ike nke dị mkpa maka nri zuru oke maka ndị nwere ọrịa shuga.

Ihe ndi Slav oge ochie maara ihe omuma ya. Na Italytali a na-atụle ọka a naanị ọgwụ, ya mere, a na-ere ya n'ụlọ ahịa ọgwụ.

O nwere ihe ndi di nkpa maka aru oru nke ahu ike:

vitamin A, E, PP na otu B, yana rutin;
Chọpụta ihe: ayodiin, iron, selenium, potassium, calcium, magnesium, manganese, zinc, ọla kọpa, phosphorus, chromium, wdg;
Abụba nke polyunsaturated na amino asịd dị mkpa.

Vitamin B na-agbadata ọrụ na nhazi nke sel akwara ndị mebiri emebi mgbe ọkwa shuga dị n'ọbara bilitere. Vitamin A na E nwere mmetụta antioxidant. Vitamin PP n'ụdị nicotinamide na-egbochi imebi pancreas, na-ebute mbelata nke mmepụta insulin. Rutin na-echebe arịa ọbara ka ọ ghara imebi.

N'ime ihe niile achọrọ dị na buckwheat, ihe kachasị baa uru maka ndị na-arịa ọrịa shuga bụ selenium, zinc, chromium na manganese:

selenium nwere mmetụta antioxidant akpọpụtara, na-egbochi mmepe nke cataracts, atherosclerosis, ọdịdị nke nsogbu nke akwara, akụrụ na imeju;
zinc dị mkpa maka insulin zuru oke, ọrụ mgbochi nke akpụkpọ ahụ ma mee ka anụ ahụ na-eguzogide ọrịa;
chromium dị mkpa maka ndị na-arịa ọrịa shuga 2 dị ka ihe na-akpata ọrịa glucose, bụ́ nke na-ebelata agụụ maka ihe ndị na-atọ ụtọ, nke na-enyere aka ịnọgide na-eri nri;
Manganese nwere mmetụta kpọmkwem na mmepụta insulin. Enweghị ike nke ihe a na-akpata ọrịa shuga ma nwee ike ịkpata nsogbu ndị dị ka steatosis imeju.

Amino acid ndi di nkpa di nkpa na aru oru nke enzymes kwa ubochi, ma obuba polyunsaturated na enyere aka cholesterol belata ma gbochie atherosclerosis.

Buckwheat maka ọrịa shuga

Ọbụna ngwaahịa a bara uru dị ka buckwheat kwesịrị ị consumedụ ya n'ọkwa n'ihi ogo nke carbohydrates dị n'ime ya.

Mgbe ị na-akwadebe nri nri maka ndị na-arịa ọrịa shuga, ekwesịrị ibute ọdịnaya kalori nke ihe ndị dị na ya na ọnụ ọgụgụ achịcha na-arụ ọrụ. Buckwheat bụ ngwaahịa nwere kalori dị elu. Ibe abụọ nke ọka ọ bụla esi nri bụ 1 XE. Ma glycemic index nke buckwheat dị ala karịa, dịka ọmụmaatụ, semolina ma ọ bụ ọka wit, ya mere, ọbara ọbara anaghị ebili ngwa ngwa. Nke a bụ n'ihi ọnụnọ eriri na carbohydrates na-enweghị ike.

Maka idoanya, ekwuputala tebụl egosi ọdịnaya kalori, nchịkọta glycemic na ịdị arọ nke ngwaahịa okokụre na XE.

Aha ahia	Kcal 100 g	Gram kwa 1 XE	GI
Viscous buckwheat porridge na mmiri	90	75	40
Tinye bọketị buckwheat	163	40	40

Enwere ike iji buckwheat maka ndị ọrịa mamịrị nwee obere mgbochi.

Ahụ nwere ike ịmịpụta protein dị na buckwheat nke anụ ahụ dịka anụ ahụ si mba ọzọ ma kpatara mmeghachi ahụ nfụkasị.
N'iburu oke nlezianya anya, aghaghi itinye ya na nri umuaka ndi kacha nweta oke ahu.
A na-egbochi Green buckwheat maka ndị nwere ọrịa ọrịa, yana ịba ụba ọbara ọbara, maka ụmụaka na-erubeghị afọ atọ.

Ezi ntụziaka nke buckwheat

Site na buckwheat, ị nwere ike esi ofe, ofe, ofe anụ, na ebe a na-eme achịcha.

Monastic buckwheat

Efrata

olu biarị (agarics mmanụ a honeyụ ma ọ bụ Russula nwere ike) - 150 g;
mmiri ọkụ - 1.5 tbsp .;
eyịm - 1 isi;
buckwheat - 0,5 tbsp.
mmanụ oriri - 15 g.

Na-asa mọstad, sie ya na mmiri ịsa ahụ maka nkeji 20, dị jụụ ma bee n'ime ibe. Bee eyịm, gwakọta ya na olu ma ighe na mmanụ ruo mgbe aja aja na-acha aja aja, tinyezie buckwheat ma ighe maka nkeji abụọ ọzọ. Nnu, gbanye mmiri ọkụ ma sie nri ruo mgbe obi.

Buckwheat pancakes

Efrata

sie buckwheat - 2 tbsp .;
àkwá - 2 PC .;
mmiri ara ehi - 0,5 tbsp .;
mmanụ a --ụ - 1 tbsp. l .;
apụl ọhụrụ - 1 pc .;
ntụ ọka - 1 tbsp .;
ntụ ịme achịcha - 1 tsp;
nnu - 1 tuo;
mmanụ oriri - 50 gr.

Iti àkwá na nnu, tinye mmanụ a honeyụ, mmiri ara ehi na ntụ ọka na ntụ ịme achịcha. Azọpịa ite a na-egwe eghe ma ọ bụ jiri blender, wedata apụl ahụ n'ime cubes, tinye mmanụ ihe oriri ma wụsa ya niile na mgwakota agwa. Nwere ike ighe pancakes na pan pan.

Buckwheat cutlets

Maka nkwadebe nke anu eji eghe, ichoro ihe ndia:

flawheat flakes - 100 g;
poteto nke na - ajụ ọkara - 1 pc .;
eyịm - 1 pc .;
galiki - 1 kloovu;
nnu bụ tuo.

Wunye flakes ahụ na mmiri ọkụ ma sie 5 nkeji. Ọ kwesịrị ka nnyapade porridge. Kechie poteto ma afanyekwa mmiri mmiri dị na ya, nke a ga-ahapụrịrị dozie, nke mere na stachi ahụ wee nọdụ ala. Dichaa mmiri, gbakwunye buckwheat jụrụ oyi, poteto e ghere eghe, eyịm ghe eghe na galiki na-esi na steepụ na-ebute, nnu na ighe anụ. Na-etolite cutlets, ighe ya na skillet ma ọ bụ sie ya na mmiri okpukpu abụọ.

Green buckwheat porridge

A na-egosi ihe achọrọ pụrụ iche n’usoro eji eme akwụkwọ ndụ akwụkwọ ndụ.

Ọ dịghị mkpa ka a sie ya, mana ọ ga-ezuru ya mmiri ruo awa 2 na mmiri oyi, wee gbaa mbọ kpoo mmiri ahụ ma debe ya n’ebe dị jụụ maka awa 10. Green buckwheat dị njikere iri nri.

Uru nke isi nri bụ na a na-echekwa vitamin niile n’enweghị ọgwụgwọ ọkụ. Ihe ọghọm ya bụ na ọ bụrụ na esoghị iwu nri (ọ bụrụ na emeghị mmiri mmiri), imi nwere ike itolite na buckwheat, nke nje nje na-etolite, na-eme ka afọ ju iwe.

Soba noodles

Noodles akpọrọ soba si na nri Japanese bịa. Isi ihe dị na ya site na pasili kpochapụwo bụ iji ntụ ọka buckwheat kama ọka wit. Uru ike nke ngwaahịa a bụ 335 kcal. Buckwheat abụghị ọka wit. Ọ nwere ihe gluten, ọ nwere protein na vitamin, o nwekwara carbohydrates na-enweghị ike iru. Ya mere, nootles buckwheat bara uru karịa ọka, ma nwee ike dochie pasta nkịtị na nri nke ndị ọrịa mamịrị.

Buckwheat noodles nwere aja aja na-acha aja aja na uto na-edozi ahụ. Enwere ike ịkwadebe ya n'ụlọ. Iji mee nke a, ịchọrọ ntụ ọka buckwheat mebere ma ọ bụ nke a na-akọ buckwheat dị mfe, gbanye na kọfị kọfị ma kpochaa sieve.

Isi nri