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O le Buckwheat o se mea lelei e maua ai le soifua maloloina e pei o le faʻamalosia o le paʻu o le pauna, faʻaleleia le soifua maloloina o le fatu, ma le puleaina o le maʻi suka, ma isi.
O le Buckwheat e aofia ai i se vaega o meaʻai e taʻua o pseudocereals - o fatu ia e faʻaaluina e fai ma fatuga ae e leʻo le aiga vao. O isi faʻataʻitaʻiga o pseudocereals o amaranth ma quinoa.
E i ai ituaiga e lua o le buckwheat e masani ai o le buckwheat ma Tartary buckwheat. O le Buckwheat e maualuga lona aofaʻi o antioxidants nai lo isi fatu sereal pei o rai, saito, oats, ma karite [1] .
Taua o Meaʻai a le Buckwheat
100 g o buckwheat o loʻo iai le 9.75 g vai, 343 kcal malosiaga ma o loʻo iai foʻi
- 13.25 g porotini
- 3.40 g gaʻo
- 71.50 g suka
- 10.0 g alava
- 18 mg kalisiu
- 2.20 mg uʻamea
- 231 mg magnesium
- 347 mg phosphorus
- 460 mg potassium
- 1 mg sodium
- 2.40 mg metala paʻepaʻe
- 0.101 mg thiamine
- 0.425 mg riboflavin
- 7.020 mg niacin
- 0.210 mg vitamini B6
- 30 mcg folate
Soifua Maloloina penefiti o Buckwheat
1. Siitia le maloloina o le fatu
O se suʻesuʻega faʻaalia ai o le buckwheat o loʻo iai le malosiaga e faʻaititia ai le fulafula, leaga o le kolesterol ma le triglycerides, e puipuia ai faʻamaʻi fatu. [lua] . O le Buckwheat o loʻo iai le vailaʻau e taua o le rutin, o se mea taua e manaʻomia mo le faʻamaloloina o lou fatu ma faʻaititia le toto maualuga.
Soifua Maloloina penefiti o Buckwheat / Kuttu Falaoamata
2. Fesoasoani i le leiloa mamafa
Buckwheat e maualuga i porotini ma alava, lea e maua ai le lagona o le tumu pe a maeʻa se taumafataga. O lenei fesoasoani i le puipuia o le mamafa maua ma faʻateleina satiety tulaga. O le faʻaopopoina ole buckwheat i lau taumafataga e mafai ona fesoasoani ile puleaina lelei ole mamafa.
3. Faʻaleleia le palu
O le Buckwheat o loʻo iai le tele o alava, e fesoasoani i le faʻatonutonuina o le manava o le manava, puipuia le kanesa o le manava ma faʻamaʻi le manava ma fesoasoani i le faʻagaioiga lelei o le digestive tract.
O se suʻesuʻega na lomia faʻasalalau i le International Journal of Food Microbiology o loʻo faʻaalia ai o le faʻaaluina o le buckwheat faʻafefeteina e mafai ona fesoasoani i le faʻaleleia atili o le tino o le tino. [3] .
4. Puipuia le maʻisuka
Faʻailoa e le American Diabetes Association, o meaʻai uma o le fatu o se mea lelei tele lea o meaʻai faʻafaigata. O karapisi laʻitiiti e faʻaalu lemu i totonu o le toto e le faʻapea e oso ai se oso i le suka suka. O se suʻesuʻega na faʻaalia ai, o le tuʻufaʻatasiga masani o loʻo i totonu o le buckwheat e i ai ona puipuiga i le faʻasaoina o le inisalini faʻailo ma e iai le agavaʻa e teteʻe ai i le inisalini. [4] .
5. Faʻaititia tulaga lamatia o le kanesa
O le Buckwheat o loʻo iai ni vaega taua o laʻau pei ole quercetin ma rutin, o loʻo iai le agavaʻa e tuʻu ai i lalo le kanesa ma faʻamaeʻa le fulafula. O nei vailaʻau o loʻo totoe e tau faʻasaga i le leaga o le radical, e faʻaleagaina ai le DNA ma faʻatupuina ai sela o le kanesa.
6. Saogalēmū mo tagata e iai le kulupu malamalama
E leai se kulukini a le Buckwheat e faʻafaigofie ai ona sefe mo tagata e maua ile faʻamaʻi celiac poʻo le gluten lagona. Lenei mafai ona fesoasoani i le puipuia o digestive faʻafitauli pei o constipation, manava tata, fulafula ma leaky gut syndrome.
Aafiaga Itu o Buckwheat
O le 'aiina o le soʻo i le soʻose mea e sili atu ai ona e atiaʻe le faʻamaʻi o le buckwheat. O faʻailoga e aofia ai le fulafula i le gutu, faʻagalue, ma le paʻu o le paʻu [5] .
Faʻafefea Ona Faʻamamaina Buckwheat
Faʻaaoga le auala lea e kuka ai sousou mai le mago falala:
- Muamua, fufulu lelei le soʻoga ona faʻaopopo lea iai o le vai.
- Fafao mo le 20 minute seʻi faʻafefeteina fatu.
- O le taimi lava e fulafula le soʻoga, faʻaaoga mo le kukaina o ituaiga o ipu.
Ina ia faʻasusu ma totogo buckwheat, mulimuli i laʻasaga nei:
- Faʻasusu le buckwheat mago mo le 30 minute ile 6 itula.
- Ona fufulu ma faʻamama ia latou.
- Faʻaopopo le 1 i le 2 sipuni vai o vai ma tuʻu mo le 2-3 aso.
- A amata tupu aʻe, ua mafai ona e 'aiina.
Auala e 'Ai ai Buckwheat
- Faʻaua le faʻamago o le buckwheat ma fai mo le 'aiga o le taeao.
- Faʻaaoga le falaoamata buckwheat mo le faia o panikeke, muffins, ma keke.
- Faʻaopopo le totogo buckwheat i lau salati.
- Faalautele buckwheat ma avea o se itu-ipu.
Fua e fai ai le buckwheat
1. Fuafua Buckwheat dhokla fua
2. Faʻi mata ma sanu buckwheat ma le fua o le sesame ma le tipolo
Vaʻai Tusitusiga Faʻasino- [1]Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat - o le mafuaʻaga o gaioiga o le antioxidant i meaʻai taumafa .Faʻasaʻo Suʻesuʻega Faʻavaomalo, 35 (2-3), 207-211.
- [lua]Li, L., Lietz, G., & Seal, C. (2018). Buckwheat ma CVD Faʻamataʻuga Mataʻutia: O Se Faʻalapotopotoga Iloiloga ma Meta-Suʻesuʻega. Nutrients, 10 (5), 619.
- [3]Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Aʻafiaga o le buckwheat falaoamata ma oat bran i luga o le tuputupu aʻe ma sela olaola o le probiotic ituaiga Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® ma le latou tuʻufaʻatasiga SYNBIO®, i le synbiotic faʻafefeteina susu. Faʻavaomalo faʻavaomalo o meaʻai microbiology, 167 (2), 261 -268.
- [4]Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). O meaʻai a le tartary buckwheat e faʻaosofia ai le teteʻe o le iniseti ma faʻalauteleina ai le lipid profiles i tagata mamaʻi e maua ile maʻisuka ituaiga 2: o le faʻataʻitaʻiina o le suʻesuʻeina o suʻesuʻega.
- [5]Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Faʻamatalaga faʻaalia o le falemaʻi, co-sensitizations, ma tui puipuia o faʻamaʻi o tagata buckwheat ‐ allergy. Allergy, 66 (2), 264-270.
