Buckwheat shine nau'in shuka mai suna "Fagopyrum esculentum." Yana da dangantaka da rhubarb, ba alkama, hatsin rai ko sha'ir kuma duk da sunan mai ban mamaki, buckwheat ba shi da kyauta.
Anyi zaton Buckwheat ya samo asali ne a kasar Sin amma yawanci ya bayyana a cikin girke-girke daga Rasha, Faransa, da Japan don pancakes, blinis, crêpes, da soba noodles.
Sauran da ake amfani dashi a cikin haɗin gizon pancake, buckwheat ba shi da yawa daga cikin manyan kayan girke-girke a Amurka.
Wannan ya zama mummunan saboda wannan kayan abinci na GF na musamman yana da kyau kuma yana iya bunkasa haɓakar ƙwayar abinci maras amfani.
Yaya aka sayar da buckwheat?
Buckwheat za a iya saya a matsayin buradiyar, kamar kasha (buckwheat groats), a matsayin guraben gari mai duhu da kuma gishiri mai haske. Dark buckwheat gari yana dauke da raguwa daga cikin duhu buckwheat hull kuma yana da mafi yawan furci, dandano a cikin ƙasa fiye da gari da aka zub da daga groats groats wanda yana da m tsaka tsaki dandano.
Buckwheat yana dauke da sunadaran gina jiki mai kyau.
Masana kimiyya na abinci sun gano cewa buckwheat abu mai mahimmanci ne daga abin da ake kira "furotin na halitta." Wannan yana nufin cewa buckwheat yana da tsari mai kyau na ainihin mahimmin amino acid, ginshiƙan gina jiki. An dauke shi tushen ingantacciyar gina jiki idan aka kwatanta da alkama, shinkafa, har ma da gero.
Buckwheat shi ne tushen magungunan antioxidants.
Kamar 'ya'yan itatuwan citrus, buckwheat wata mahimmanci ne mai tushen rutin, mai karfi mai tarin kwayar flavonoid.
Har ila yau yana da kyau tushen Vitamin E, wani magungunan antioxidant mai karfi.
Antioxidants hana lalacewar lalacewa da goyi bayan lafiyar lafiya. Abincin gari marar yalwa wanda yake da girma a cikin antioxidants wani hakikanin bonus ne!
Buckwheat mai kyau ne na ma'adanai.
Idan aka kwatanta nauyin ma'adinai na buckwheat gari da shinkafa shinkafa, gari yana nuna cewa buckwheat gari yana da:
- Sau 4 more ƙarfe
- 3 sau more alli
- Fiye da sau 9 more magnesium
- Kimanin sau 6 more potassium
- Game sau biyu a matsayin zinc, jan karfe, da manganese
Ta hanyar maye gurbin wani ɓangare na shinkafa gari a cikin girke-girke marar yalwa tare da gari buckwheat, girke-girke marasa kyauta ya zama tushen mafi mahimmanci na ma'adanai.
Ma'anar: Nuna na gina jiki a cikin halaye na ma'adinai tsakanin buckwheat da hatsi , Sayoko Ikeda, et al, Jami'ar Gakuin, Kobe Japan, Agusta 2006
Buckwheat yana da mahimman madogarar fiber mai cin abinci.
Fiber mai sauƙi shine nau'in fiber na abincin da ke riƙe da ruwa kamar soso. Yana samar da gel wanda ke da alhakin jinkirta lokacin da yake buƙatar abinci don tafiya ta hanyar narkewa. Yana goyan bayan lafiya da narkewa da kuma shayarwa na abinci. Fiber zafin jiki kuma yana rage jinkirin glucose wanda ke goyan bayan ciwon glucose metabolism kuma an san shi don rage yawan jini na cholesterol.
Ɗaya daga cikin nau'i na ƙwayar buckwheat da ke dauke da kwayoyi ya ƙunshi nauyin kilo 4.5 na fiber. Idan aka kwatanta, 1 kofin oatmeal ya ƙunshi game da 3.96 grams na fiber.
Yadda ake amfani da Buckwheat a cikin Gluten-Free Recipes .
Dalili mafi kyau don ƙara buckwheat zuwa girke-girke maras amfani kyauta shi ne inganta kayan ingancin abinci na abincin ku. Buckwheat yana da ingancin sunadaran gina jiki, antioxidants, fiber zafin jiki, da ma'adanai.
- Yi amfani da cikakken buckwheat gari don yin Gluten-Free Buckwheat Crêpes da Gluten-Free Pancakes.
- Yi amfani da gurasar buckwheat mai sauƙi don maye gurbin shinkafa, wake, sorghum ko soy gari da ake amfani da su a cikin girke-girke kyauta don kukis, muffins, rolls, da gurasa. Gumuten-Free English Muffins misali ne mai kyau na girke-girke wanda aka sanya wani ɓangare na gwargwadon gurasar gari marar yisti tare da gurasar buckwheat mai haske tare da sakamako mai kyau. Hasken buckwheat mai haske yana aiki sosai sosai a matsayin mai tsabta ga soups, sws, da kuma biredi.
- Buckwheat groats suna cike ta hanyar hulling dukan buckwheat kernel da kuma murkushewa murkushe shi. Za a iya amfani da manyan abinci a matsayin hatsi mai zafi ko kuma amfani da su don yin naman gurasar buckwheat.
- Ana yin Kasha ta hanyar buckwheat groats. Kasha kasuwa yana da dadi mai dandano. Ana iya amfani da shi a cikin girke-girke granola , yayi aiki a matsayin hatsi mai zafi mai zafi ko kuma mai sauƙi Kasha Side Dish.