Thola imithombo enempilo (ne-gluten-free) ye-buckwheat
I-Buckwheat kungenzeka ithabalale uma ukhona ekudleni okungenalutho kwe-gluten. Kodwa naphezu kwegama layo, ukukhishwa ngamatshe okugwedla akuyona ukolweni. Kuyinto imbewu kunokuba okusanhlamvu futhi gluten-mahhala futhi ephephile kubantu abanezifo celiac kanye non-celiac gluten ukuzwela.
Eqinisweni, ukolweni kanye nokolweni kuvela emindenini ehlukene yama-botanical. Imbewu ye-buckwheat yizo izithelo zesitshalo esibizwa nge- Fagopyrum esculentum, kuyilapho amajikijolo kakolweni yizinhlamvu ezivuthiwe ezivela ezitshalweni kuhlobo lwe- Triticum .
Nakuba ukuqukwa kwe-buckwheat akuyona okusanhlamvu, ngezinye izikhathi kubizwa ngokuthi "i-pseudocereal." Ukuze kusetshenziswe ukudla, imbewu ye-buckwheat kufanele iqale ukuxoshwa. Okunye okusele imbewu, okuthiwa i-groats, kungahle kube umgugu. I-groats enobuthi ehlutshiwe iyaziwa njenge-kasha.
Imithombo ephephile ye-Buckwheat
Kunezinhlobo eziningana ezihlukene ze-buckwheat kanye ne-kasha emakethe. Akuwona wonke imikhiqizo ye-buckwheat ebhekwa njenge-gluten. Nakuba i-buckwheat ngokwemvelo ngokwemvelo, ingaba ngaphansi kokungcoliswa okukhulu kwe-gluten ngenkathi ikhula futhi isetshenzwa.
Kodwa-ke, le mikhiqizo emithathu kufanele iphephile kulabo abadla i-gluten-free:
- I-Arrowhead Mills i-groats ye-buckwheat ne-ufulawa . Lezi yi-gluten-free certified, okusho ukuthi kufanele ibe nezingxenye ezingaphansi kwezingu-10 ngesigidi (million engcono). Basikisela ukusebenzisa ufulawa ekwenzeni i-soba noodle nama-pancake. I-Arrowhead Mills inikeza nokudla okungekho okwakhiwa kwe-gluten-free, i-Organic Maple Buckwheat Flakes.
- Imikhiqizo ye-Birkett Mills / Pocono ye-buckwheat . I-Birkett Mills inikeza imikhiqizo ehlukahlukene yokwakheka kwamakhemikhali kusukela ku-groats okugcwele kuya ekuhlanganisweni kwe-pancake no-ukhilimu we-cereal cereal. Nakuba le nkampani iphinde ikhiphe ukolweni, ukunye okunye okunye okusetshenziselwa ukolweni kusetshenziselwa imishini ezinikezele emgodini owodwa. Ukuthunyelwa kokusanhlamvu nakho kuhlanzwa ngaphambi kokucubungula ukususa noma yikuphi okusanhlamvu okuhlwithayo. I-Birkett Mills ithi ivivinywa ukuqinisekisa ukuthi imikhiqizo ye-buckwheat iqukethe izingxenye ezingaphansi kwezingu-20 ngezigidi ze-gluten (umkhawulo womthetho).
- I-Bob's Red Mill i-groats ye-buckwheat ne-organic whole-grain kasha . Uzothola le mikhiqizo ku-intanethi nakwezitolo ezithwala uhlu olugcwele lwezinto zikaBob's gluten-free. Le nkampani iqhuba imikhiqizo yayo engenayo i-gluten endaweni ehlukile futhi iqhuba ama-oats angenayo i-gluten, futhi ihlola imikhiqizo ukuqinisekisa ukuthi iqukethe izingxenye ezingaphansi kwezingu-20 ngezigidi ze-gluten. Kodwa-ke, funda ilebula ngokucophelela njengoba ezinye imikhiqizo yazo ye-buckwheat engekho gluten. Qiniseka ukuthi ubuka uphawu lwe-gluten. Ufulawa lwabo lokudla okunye okunye okulutshelwa ngamagciwane alukho-gluten.
Kungani Kufanele Yidle Ama-Buckwheat?
Ungasebenzisa ufulawa we-buckwheat ekuphekeni. Ama-groats asetshenziselwa ukugaya amanzi angasetshenziswa njengetshezi yokudla kwasekuseni okushisayo, noma esikhundleni somsuka noma i-pasta kwezinye izitsha. Ama-noodle aseSoba ayenziwa ngokwenza ufulawa we-buckwheat.
Kunezizathu eziningi ezanele zokudla u-buckwheat. Iphezulu kwamaprotheni nama-vithamini B futhi ecebile phosphorus, potassium, iron, calcium, ne-lysine.
I-Buckwheat iyimithombo enhle ye-fiber: ukukhonza indebe eyodwa yokudla okuphekiwe kuhlinzeka amagremu angu-17 e-fiber yokudla (kufanele uthole ama-gram angu-25 kuya kwangu-35 nsuku zonke). Iqukethe nama-gramu angama-22. Njengoba ukuthola i-fiber eyanele uma ungakwazi ukudla i-gluten kungaba yinkinga, ukuxhuma okuncane kungasiza.
Kukhona ngisho nobufakazi bokuqala bokuthi u-buckwheat kungasiza ukunciphisa amazinga e-cholesterol.
> Umthombo:
> Tomotake H, Kayashita J, Kato N. Umsebenzi we-Hypolipidemic ovamile (i-Fagopyrum esculentumMoench) kanye ne- tartary > (i-Fagopyrum tataricumGaertn.) Ibhukwheat. Journal of the Science of Food and Agriculture . 2014; 95 (10): 1963-1967. i-doi: 10.1002 / jsfa.6981.