Buckwheat yog qhov chaw khaws cov khoom muaj txiaj ntsig micro- thiab loj heev, cov vitamins, cov protein thiab cov zaub mov tsis yooj yim, thiab cov ntsiab lus tsis muaj calorie ntawm buckwheat tso cai rau koj siv thaum lub sijhawm yuag.
"Poj huab tais ntawm groats" - lub npe no tau muab rau buckwheat nyob rau hauv lub xyoo pua XX.
Buckwheat tau paub qhov txawv tsis yog los ntawm qhov ntau ntawm cov khoom noj muaj nyob hauv nws cov muaj pes tsawg leeg, tab sis kuj yog nws qhov tshwj xeeb, nplua nuj saj thiab muaj ntxhiab tsw. Ua noj buckwheat porridge tsis yooj yim. Tib lub sijhawm, kev ua noj yuav siv sijhawm tsis pub dhau 1 teev. Koj tuaj yeem siv nws hauv daim ntawv ntawm qab zib los yog qab ntsev, los yog koj tuaj yeem ntxiv cov cereals rau cov kua zaub.
Tus zaub mov muaj nqis
Cov nqaij nyoo buckwheat muaj 320-360 kcal, thaum lub siav npau suav muaj cov ntsiab lus tseem ceeb ntawm tsuas yog 110-130 kcal.
Qhov feem ntawm cov zaub mov tseem ceeb hauv buckwheat yog ze rau zoo tagnrho. Groats muaj 75-80% carbohydrates, 10-15% cov protein thiab tsuas yog 5-10% cov rog. Lub cev hnyav ntawm cov khoom noj carbohydrates, cov nqaijrog thiab cov rog ntawm ib 100 grams ntawm buckwheat yog nyob rau nruab nrab li hauv qab no: 60 grams, 12 grams thiab 3.5 grams, feem.
Cov carbohydrates hauv buckwheat zoo heev rau kev rov ua kom lub zog. yog txoj. Tsis muaj protein ntau nyob rau hauv buckwheat, thiab cov rog tsawg dua. Ua tsaug rau qhov sib piv no, lub cev tau txais thiab siv lub zog los ntawm cov khoom tsim nyog - cov khoom siv ua kom muaj roj.
Raws li kev ua noj ntawm cov khoom noj hauv cov zaub mov tiav, cov calories thiab txhua yam tshuaj yog kwv yees li halved. Txawm li cas los xij, qhov no tsis ua rau buckwheat tsis tshua muaj txiaj ntsig.
Cov vitamins
Ntawm cov vitamins uas muaj nyob hauv buckwheat, cov vitamins ntawm pawg B yog qhov muaj txiaj ntsig tshwj xeeb. Cov pab pawg no ua rau muaj kev ua haujlwm tsis zoo ntawm cov leeg hlwb, pab ua kom lub cev tsis ua haujlwm, thiab txhim kho cov ntshav ncig.
Nrog rau qhov tsis muaj cov vitamins B, lub cev pib ua kom nrawm nrawm, nkees nkees tshwm sim, lub cim xeeb tsis muaj peev xwm, thiab daim tawv nqaij ua kom zoo. Cov tsos mob no tshwm sim tshwj xeeb tshaj yog thaum ua kom yuag, ua kom yuag, lub cev thiab lub hlwb ntau dhau. Yog li, kev siv cov buckwheat thaum lub sijhawm no tsuas yog tsim nyog los tswj lub cev.
Lwm cov vitamins yog muaj txiaj ntsig zoo ib yam, txawm hais tias lawv muaj nyob hauv buckwheat hauv ib qho me me.
Vitamin A pab txhawb rau kev rov ua dua qub hauv cov txheej txheem hauv cov hlwb, txhim kho cov tawv nqaij thiab plaub hau, thiab pab kom muaj lub zeem muag.
Vitamin E yog tshuaj tua kab mob antioxidant, tiv thaiv kev puas tsuaj ntawm tes, txhim kho txoj haujlwm ntawm kev ua haujlwm ntawm lub cev thiab cov nqaij mos trophism.
Lub ntsiab me me thiab loj heev
Buckwheat muaj ntau yam micro thiab macro ntsiab.
Nws yog tshwj xeeb yog nplua nuj hauv magnesium, tooj liab, manganese, poov tshuaj thiab hlau. Cov ntsiab lus no ua rau muaj kev ua haujlwm tsis zoo ntawm lub plawv plawv thiab cov hlab ntsha ua haujlwm, muaj cov txiaj ntsig zoo ntawm daim tawv nqaij, plaub hau thiab rau tes, thiab txhim kho txoj haujlwm ua haujlwm ntawm lub paj hlwb.
Hauv cov khoom me, cov buckwheat muaj cov calcium, sodium, selenium, uas yog ib qho tseem ceeb rau lub cev. Yog tsis muaj calcium, cov leeg ua haujlwm yuav tsis tuaj yeem ua haujlwm ib txwm ua. Sodium koom tes nrog cov txheej txheem hauv kev zom zaub mov hauv lub cev. Selenium yog lub zog muaj zog ua haujlwm uas tiv thaiv kev ua haujlwm ntawm tes thiab txo qis kev pheej hmoo ntawm kev mob hlwb.
Lwm yam khoom siv
Buckwheat tseem muaj txiaj ntsig muaj txiaj ntsig polyunsaturated fatty acid Omega-3, uas muaj lub luag haujlwm zoo rau kev ua haujlwm ntawm lub paj hlwb, pab txhawb kev loj hlob thiab kev loj hlob.
Ntxiv rau, buckwheat muaj cov amino acids tseem ceeb xws li tryptophan, methionine, lysine. Cov kua qaub no xav tau los ntawm lub cev tsim ntau cov qauv hauv cellular.
Nrog rau txhua qhov no, muaj kiag li tsis muaj gluten hauv buckwheat. Yog li no, buckwheat muaj kev nyab xeeb rau cov neeg muaj tus mob celiac thiab lwm yam kab mob gluten tsis haum.
Daim ntawv qhia
Ua noj classic buckwheat porridge yog ib qho yooj yim. Koj ib txwm yuav tsum tau tswj qhov piv ntawm buckwheat rau dej - 1: 2, ntsig txog. Yog li ntawd lub porridge yuav tig tawm kom muaj kev sib tw thiab muag muag, tab sis tib lub sijhawm tawg.
Koj yuav tsum npaj cov hauv qab no:
- buckwheat - 1 iav;
- dej - 2 tsom iav;
- ntsev - 1 teaspoon;
- butter - 5-10 grams;
- kib kib - 1 daim;
- ib lub lauj kaub nrog ob sab lossis tuab hauv qab - 1 daim.
Txhawm rau cov zaub mov yuav tsis tsuas yog muaj kev noj qab haus huv, tab sis kuj tseem qab heev, koj yuav tsum ua raws li cov txheej txheem ib kauj ruam hauv qab no.
- Txheeb cov khoom xyaw rau cov ntsiab lus txawv teb chaws. Txawm hais tias koj yuav cov buckwheat kim, qhov no tsis txhais tau tias yuav tsis muaj lwm yam khoom txawv teb chaws hauv nws uas tuaj yeem cuam tshuam qhov saj ntawm cov zaub mov tiav.
- Yaug cov khoom qab zib nyob hauv cov dej ntws. Nws txaus los ua qhov no 2-3 zaug.
- Yuav kom ua tiav ntau dua kev sib tsoo thiab muaj ntxhiab los ntawm cov zaub mov noj tiav, koj tuaj yeem mus me ntsis kev dag. Rhaub ib lub roj npau npau qhuav thiab ncuav 1 khob ntawm buckwheat rau nws. Stirring tas li, tuav cov cereal hauv lub xeev no rau 2-3 feeb kom txog thaum pom lub teeb ntxiag tsw qab.
- Hloov cov phaw buckwheat mus rau hauv cov kua ntses, ncuav 2 khob dej nyob ntawd. Ntxiv ntsev. Ua noj tshaj li qhov kub kom txog thaum npau npau.
- Sai li cov dej npau, txo cov cua sov kom tsawg. Npog lub saucepan thiab ua noj rau 15-20 feeb.
- Tom qab 15-20 feeb, do cov porridge. Yog tias tsis muaj dej nyob hauv lub lauj kaub, tom qab cov zaub mov tau npaj lawm thiab tuaj yeem muab tshem tawm ntawm lub qhov cub. Ntxiv ib daig ntawm butter mus rau lub porridge.
- Qhwv ib qho dej ntim kaw hauv cov phuam sov so rau li 15-20 feeb. Ua tsaug rau qhov kev txiav txim no, porridge yuav tig tawm los ua lub ntsej muag ntau dua.
- Buckwheat porridge yog npaj txhij. Ntxiv rau nws, koj tuaj yeem noj tej yam nqaij, lossis koj tuaj yeem siv nws nrog txiv hmab txiv ntoo lossis zaub.
