Buckwheat - ntlo ea polokelo ea tlhaho ea livithamini le liminerale
- livithamini A, E, PP le sehlopha B, hammoho le rutin;
- likarolo tsa trace: iodine, tšepe, selenium, potasiamo, calcium, magnesium, manganese, zinki, koporo, phosphorous, chromium, jj.
- mafura a polyunsaturated le li-amino acid tsa bohlokoa.
Li-vithamine tsa B li etsa hore mosebetsi le sebopeho sa lisele tsa methapo ea kutlo li senyehe ha maemo a tsoekere ea mali a nyoloha. Vithamini A le E li fana ka antioxidant. Vitamin PP ka mokhoa oa nicotinamide e thibela tšenyo ea manyeme, e etsa hore tlhahiso ea insulin e fokotsehe. Rutin o sireletsa methapo ea mali hore e se ke ea senyeha.
- selenium e na le phello e phatlalalitsoeng ea antioxidant, e thibela nts'etsopele ea likatse, atherosulinosis, ponahalo ea mathata a manyeme, liphio le sebete;
- zinki e hlokahala bakeng sa ketso e felletseng ea insulin, ts'ebetso ea letlalo le ho eketsa ho hanyetsa hoa mmele ho tsoaetsong;
- chromium e hlokahala haholo ho lefu la tsoekere la mofuta oa 2, e le sesosa sa mamello ea tsoekere, e fokotsang litakatso tsa lipompong, tse thusang ho boloka lijo;
- Manganese e na le phello e tobileng tlhahiso ea insulin. Ho haella ha ntho ena ho baka lefu la tsoekere mme ho ka baka mathata a kang sebete steatosis.
Li-amino acid tsa bohlokoa li bohlokoa molemong oa 'mele oa ho hlahisa li-enzyme letsatsi le leng le le leng,' me mafura a polyunsaturated a thusa ho fokotsa cholesterol le ho thibela atherosclerosis.
Buckwheat ea lefu la tsoekere
Ha u lokisa lijo tse nang le phepo bakeng sa lefu la tsoekere, ho lokela ho nahanoe ka khalori ea linoko le linomoro tsa likarolo tsa bohobe. Buckwheat ke sehlahisoa se nang le khalori e phahameng haholo. Li-tablespoons tse peli tsa lijo-thollo leha e le life tse phehiloeng ke 1 XE. Empa index ea glycemic ea buckwheat e tlase ho feta, ka mohlala, semolina kapa koro, kahoo tsoekere ea mali ha e tsohe ka potlako hakana. Sena se bakoa ke ho ba teng ha fiber le lik'habohaedreite tse sa fumaneheng.Bakeng sa ho hlaka, tafole e hlophisitsoe e bonts'ang likhalori tsa khalori, index ea glycemic le boima ba sehlahisoa se felisitsoeng ho XE.
| Lebitso la sehlahisoa | Kcal 100 g | Grame ka 1 XE | GI |
| Phula ea Vuckoushewatat holim'a metsi | 90 | 75 | 40 |
| Loase porous ea buckwheat | 163 | 40 | 40 |
- Proteine eo buckwheat e nang le eona e ngata e ka lemohuoa ke 'mele joalo ka' mele oa motho e mong mme ea baka karabelo.
- Ka tlhokomeliso e fetelletseng, e tlameha ho kenngoa lijong tsa bana ba kotsing ea ho kula.
- Green buckwheat e hanyetsanoe feela le batho ba nang le mafu a spleen, ka bongata bo eketsehileng ba mali, bakeng sa bana ba ka tlase ho lilemo tse 3.
Lisebelisoa tse sebelisang li-buckwheat
Ho tsoa ho li-buckwheat, o ka pheha sopho, li-porridge, li-meatball, li-pancake esita le li-noodle.
Monate oa monokotšoai
Lisebelisoa- li-mushroom tsa porcini (li-agarics tsa mahe a linotsi kapa li-Russianula) - 150 g;
- metsi a chesang - 1.5 tbsp .;
- eiee - hlooho ea 1;
- buckwheat - 0.5 tbsp.
- oli ea limela - 15 g.
Hlatsoa li-mushroom, u phehele ka metsing a belang bakeng sa metsotso e 20, u pholile ebe u khaola likoto. Khaola eiee, kopanya le li-mushroom le Fry ka oli ho fihlela khauta e putsoa, ebe u eketsa buckwheat le Fry metsotso e meng e 'meli. Letsoai, tšela metsi a chesang ebe u pheha ho fihlela hamonate.
Li-pancake tsa Buckwheat
- li-buckwheat tse halikiloeng - 2 tbsp .;
- mahe - li-pcs tse 2 .;
- lebese - 0.5 tbsp .;
- mahe a linotsi - 1 tbsp. l .;
- apole e ncha - 1 pc .;
- phofo - 1 tbsp .;
- phofo ea ho baka - 1 tsp;
- letsoai - 1 pinch;
- oli ea limela - 50 gr.
Beha mahe ka letsoai, eketsa mahe a linotsi, lebese le phofo ka phofo ea ho baka. Fafatsa mohloa o lutlang kapa o o silafatse ka blender, khaola apole ka li-cubes, eketsa oli ea meroho 'me u tšollele tsohle ka har'a hlama. U ka fafatsa li-pancake ka pane e omileng.
Li-cutlets tsa Buckwheat
- li-flakes tsa buckwheat - 100 g;
- litapole tsa boholo bo mahareng - 1 pc .;
- eiee - 1 pc .;
- konofolo - 1 clove;
- letsoai ke pina.
Tšela likhaba ka metsi a chesang ebe u pheha metsotso e 5. E lokela ho ba porata e khanyang. Tšela litapole mme u hlapolle metsi a mangata ho eona, a lokelang ho lumelloa ho lula, e le hore setlolo se lule fatše. Tšela metsi, eketsa li-buckwheat tse halikiloeng, litapole tse hatisitsoeng, eiee e khabeloang le konofolo ho sephetho sa starch se qalang, letsoai le halama nama e halikiloeng. Etsa li-cutlets, li fafatse ka skillet kapa u phehele ka boiler e habeli.
Porese e tala ea limela tse tala
Monyetla oa mokhoa ona oa ho pheha ke hore livithamini tsohle li bolokoa ntle le kalafo ea mocheso. Bothata ke hore haeba melao ea ho pheha e sa lateloe (haeba metsi a sa khangoe), mucus e ka theha ka buckwheat, moo libaktheria tsa pathogenic li nts'etsapele, ho baka leqeba.
Soba noodle
Noodles e bitsoang soba e ile ea tla ho rona e tsoa lijong tsa Japane. Phapang ea eona e ka sehloohong ho tloha pasta ea khale ke tšebeliso ea phofo ea buckwheat sebakeng sa koro. Boleng ba sehlahisoa sena ke 335 kcal. Buckwheat ha se koro. Ha e na gluten, e na le protheine e ngata le livithamini, hape e na le lik'habohaedreite tse sa fumaneheng. Ka hona, li-noodle tsa buckwheat li na le thuso ho feta koro, mme li ka nkela pasta e tloaelehileng phepong ea batho ba nang le lefu la tsoekere.
- Kopanya 500 g ea phofo ea buckwheat le 200 g ea koro.
- Tšela khalase ea metsi a chesang 'me u qale ho bokella hlama.
- Kenya khalase e 'ngoe ea metsi ebe u hlama hlama.
- E arole likoto, e tšela kolobok ebe u tsamaea halofo ea hora.
- Tšela libolo ka likarolo tse tšesaane ebe u fafatsa ka phofo.
- Khaola likotoana.
- Tšela li-noodle ka metsing a chesang ebe u pheha ho fihlela li phehiloe.
Ho kaba hlama e joalo ha ho bonolo, kaha ho tla ba bonolo ebile ho pholile haholo. Empa o ka reka soba e entsoeng ka setofo lebenkeleng.
Lipheho tsena tse bonolo empa tse sa tloaelehang li tla thusa ho eketsa mefuta e fapaneng ea lijo tse matla tsa lefu la tsoekere ntle le ho lematsa bophelo ba hae.
