Tsvaga hutano hwakanaka (uye ne-gluten-isina) nzvimbo yebhakkwheat
Buckwheat inogona kunge inotyisa kana iwe uri pane kudya kweguten. Asi pasinei nezita rayo, buckwheat haisi gorosi. Iyo mbeu panzvimbo yezviyo uye haina gluten-isina uye yakachengeteka kune vanhu vane chirwere cheliacac uye kwete-celiac gluten senzwi.
Ichokwadi, bhakkwheat uye gorosi zvinobva kumarudzi akasiyana-siyana emabhodanki. Mbeu dze Buckwheat ndeyechokwadi michero yemiti inonzi Fagopyrum esculentum, asi majekoro egorosi ndiwo mbeu yakabereka kubva mumiti mumutauro weTriticum .
Kunyange zvazvo buckwheat haisi yezviyo, dzimwe nguva inonzi "pseudocereal." Nokuda kwekugadzirisa zvokudya, mbeu dzebhakkwheat dzinofanira kutanga dzisunungurwa. Imwe mbeu yakasara, inonzi groats, inogona kuiswa pasi muupfu. Yakakangwa zviyo zvinokonzerwa nekakkwheat zvinonzi kasha.
Mitsara Yakachengeteka ye Buckwheat
Iko kune zvakasiyana-siyana zvakasiyana zvebhakkwheat uye kasha pamusika. Hazvisi zvigadzirwa zvebhakkwheat zvose zvinonzi se-gluten-isina. Kunyange zvazvo buckwheat inowanzova ne-gluten-isina, inogona kuenderana nehuwandu hunokonzerwa ne-gluten iyo inokura uye inoshandiswa.
Zvisinei, izvi zvitatu zvigadzirwa zvinofanira kuchengetedzwa kune avo vari kudya gluten-vakasununguka:
- Arrowhead Mills buckwheat groats uye upfu . Idzi idzi dzakagadziriswa-dzisina, zvinoreva kuti dzinofanira kunge dzine zvishoma pane zvikamu gumi nemamiriyoni e gluten (zvishoma zviri nani). Vanoratidzira kushandisa hupfu hwekuita soba noodles uye mapakeke. Arrowhead Mills inopawo chirongwa chinonzi buckwheat-based cereal-free, Organic Maple Buckwheat Flakes.
- Birkett Mills / Pocono buckwheat products . Birkett Mills inopa zvinhu zvakasiyana-siyana zvemakabhakheat kubva kune zvikafu zvose zvinokonzera kusanganiswa kwepencake uye kamu yebhakakheat cereal. Kunyange zvazvo kambani inoshandisawo gorosi, iyo buckwheat inoshandiswa pane zvigadzirwa zvakatsaurirwa mumugero wega-wega. Nhumbi dzezviyo dzinoshambidzwa zvakare kusati dzagadziriswa kubvisa chero tsvina yemaguta. Birkett Mills inoti inoedza kuedza kuti michero yemagkwkwheat ine zvishoma pane makumi maviri kubva pamamiriyoni ejuteni (mutemo wepamutemo).
- Bob's Red Mill mbeu dzekugadzira zviyo uye yega-yega yega kasha . Uchawana zvinhu izvi muIndaneti uye muzvitoro zvinotakura zvizere zvezvinhu zvaBob zvisingabhadhari. Kambani inoshandisa michero isina-gluten mune imwe nzvimbo inoshandiswa iyo inoshandisa marut-isina oats, uye inoedza zvigadzirwa kuti ione kuti ine zvishoma pane makumi maviri kubva pamamiriyoni e gluten. Zvisinei, verengai mavara acho nekutarisira sezvimwe zvezvigadzirwa zvavo zveghakkwheat hazvisi gluten-isina. Iva nechokwadi chekutarisa gluten-isina chiratidzo. Hura yavo yegakkwheat haina gluten-isina.
Sei uchidya Buckwheat?
Iwe unogona kushandisa upfu hwebhakkwheat mukubika. Buckwheat groats inogona kushandiswa sechinhu chinopisa chekudya kwekudya kwemafuro, kana sechinotsiva rizi kana pasta mune dzimwe ndiro. Soba noodles zvinowanzogadzirwa kubva muupfu hwebhakkwheat.
Pane zvikonzero zvakawanda zvakanaka zvekudya buckwheat. Yakakwirira muprotheni uye B mavitamini uye yakazara phosphorus, potasium, iron, calcium, uye lysine.
Buckwheat inobatsirawo fiber: imwe kapu inoshandiswa yezvokubika zvinogadzirwa zvinopa ma gramu 17 ezvokudya fiber (iwe unofanira kuwana 25 kusvika 35 gramu fiber mazuva ose). Iinewo ma gramu makumi mapfumbamwe emuprotini. Sezvo kuwana fiber yakakwana iwe usingakwanisi kudya gluten kunogona kuva dambudziko, buckwheat inogona kubatsira.
Kune humwe humwe hupupuriro hwepakutanga kuti buckwheat inogona kubatsira kuderedza cholesterol mazinga.
> Kwakabva:
> Tomotake H, Kayashita J, Kato N. Kuita mabasa anowanzoitwa (Fagopyrum esculentumMoench) uye > tartary > (Fagopyrum tataricumGaertn.) Buckwheat. Nhoroondo yeSayenzi yezvokudya neyekurima . 2014; 95 (10): 1963-1967. doi: 10.1002 / jsfa.6981.