ʻO Buckwheat - kahi hale kūlohelohe o nā huaora a me nā minelala
- nā huaora A, E, PP a me ka hui B, a me nā mea hou;
- nā wahi hūʻale: iodine, hao, selenium, potasiuma, kalsiuma, magnesium, manganese, zinc, keleawe, phosphorus, chromium, etc.;
- nā poli a hoʻoneʻe waikawa a me nā kumine amino waiwai.
Mālama ka huaora B i ka hana a me ke kaila o nā pūpū o nā aila e poino inā piʻi ke kiʻekiʻe o ke kō. Hāʻawi nā huaora A a me E i kahi hopena antioxidant. ʻO ka vitamin PP ma ke ʻano o ka nicotinamide e pale ai i ka hōʻino i ka pancreas, e hoʻoneʻe ana i ka hōʻemi i ka hana o ka insulin. Mālama ʻo Rutin i nā moku koko i ka pōʻino.
- ka selenium i hua ʻia ka hopena antioxidant, e pale i ka hoʻomohala ʻana o nā cataracts, atherosclerosis, ke ʻano o nā pilikia o ka pancreas, kaʻeha a me nā ʻōpio;
- pono pono i ka zinc no ka hana piha o ka insulin, ka hana o ke keʻakeʻa i ka ʻili a hoʻonui i ke kū ʻana o ke kino i ka maʻi;
- Pono pono nā chromium no ka maʻi maʻi maʻi 2, e like me ke ʻano o ka hoʻohaʻahaʻa glucose, e hōʻemi ana i nā cravings no nā sweets, kahi mea e kōkua i ka mālama i ka ʻai;
- Loaʻa i ka Manganese kahi hopena o ka hana hana i ka insulin. ʻO ka hemahema o kēia hāpana e hōʻeha i ka maʻi maʻamau a hiki i nā hopena hoʻopiʻi e like me ka steatosis ate.
Pono ʻia nā waikina amino pono i ka hana o ke kino i kēlā me kēia lā o nā kinipona, a me nā momona polyunsaturated e kōkua i ka hoʻohaʻahaʻa i ka cholesterol a pale i ka atherosclerosis.
ʻO Buckwheat no ka maʻi maʻi
I ka hoʻomākaukau ʻana i kahi papa meaʻai no kahi maʻi maʻi, e pono ka mālama ʻia ʻana o ka calorie o kāna mau mea a me ka helu o nā papa ʻai i loko o kahi lawelawe. ʻO Buckwheat kahi huahana kiʻekiʻe-calorie kahi huahana. ʻElua mau kime i loko o ka palaoa huakaʻi he 1 XE. Akā ʻoi aku ka liʻiliʻi o ka glycemic index o ka buckwheat ma mua, no ka laʻana, semolina a i ʻole palaoa paha, no laila ʻaʻole e piʻi koke ka hānai koko. ʻO kēia ma muli o ka hikiʻana o nā fiber a me ka mea hikiʻole ke loaʻa aku o nā mau mai.No ka wehewehe ʻana, ua hōʻili ʻia kahi papa e hōʻike ana i nā haʻalulu calorie, glycemic index a me ke kaumaha o ka huahana i hoʻopau ʻia ma XE.
| Inoa inoa | Kcal 100 g | Kahi ma 1 XE | GI |
| ʻO ka lua i loko o ka wai | 90 | 75 | 40 |
| Wehe i ka paila kīwī | 163 | 40 | 40 |
- ʻO ka protein ka waiwai o ka buckwheat i ʻike ʻia e ke kino ma ke ʻano he haole ʻē aʻe a hoʻoiho i kahi hopena maʻi.
- Me ka makaʻala nui loa, pono e hoʻokomo ʻia i loko o kaʻai o nā keiki i kūpono loa i nā ʻakena.
- ʻO ka buckwheat kīpī ua hoʻohālikelike ʻia no ka poʻe me nā maʻi spleen, me ka nui o ka coagulation koko, no nā keiki ma lalo o 3 makahiki.
Hoʻohana nui i nā kūpeʻe kūloko
Mai ka bakwē, hiki iā ʻoe ke kuke i ka ʻai, ka mai ʻai, nā kīlima, nā pancakes a me nā noodles.
Pō loulou pīpī
Nā mea wai- ka paila porcini (nā meli meli a i ʻole Russula paha) - 150 g;
- wai wela - 1,5 tbsp .;
- aniani - 1 ke poʻo;
- ʻōpōwīwī - 0,5 tbsp.
- aila ʻaila - 15 g.
E holoi i nā pua, e hoʻolapalapa i ka wai i hoʻolapalapa ai no 20 mau minuke, hoʻomoʻi a ʻokiʻoki i loko o nā kaula. Hoʻokiʻoki i nā ʻili, kāwili me nā ʻōmole a me ka palaoa i ka aila a hiki i ke kala gula, a laila e hoʻohui i ka pīpī a me ka pīpī no ʻelua mau minuke. ʻO ka paʻakai, e ninini i ka wai wela a kuke a hiki i kaʻulu.
ʻO nā paʻi kuʻuna Buckwheat
- ʻīwī ʻai iʻa - 2 tbsp .;
- hua - 2 kiʻi.;
- waiū - 0,5 tbsp .;
- meli - 1 tbsp. l .;
- nā hua hou - 1 pc.;
- palaoa - 1 tbsp .;
- oka palaoa ʻala - 1 tsp;
- paʻakai - 1 ʻīwī;
- aila ʻaila - 50 gr.
E ʻokiʻoki i nā hua me ka paʻakai, hoʻohui i ka meli, ka waiū a me ka palaoa me ka kāwili palaoa. E hoʻomoʻa i ka paila buckwheat a ʻokiʻoki paha me kahi kāwili ʻana, ʻoki i ka ʻōpū i loko o nā cubes, e hoʻohui i ka aila aila a ninini iā ia a pau i loko o ka palaoa. Hiki iā ʻoe ke pāla i nā pancakes ma kahi pā maloʻo.
Nā kāwīwī Buckwheat
- pahi ahi ahiwele - 100 g;
- nā lōlū liʻiliʻi - 1 pc.;
- aniani - 1 pc .;
- keokeo - 1 ʻulaʻula;
- he paʻakai ka paʻakai.
E ninini i nā pīpī me ka wai wela a kuke no 5 mau minuke. Pono e be pālua. Mālama i ka ʻuala a ʻuwī i ke koena wai nui mai ia mea, pono e ʻae ʻia e noho, a laila noho ke aliʻi. E hōʻuluʻulu i ka wai, hoʻohui i ka pīpī i hoʻomoʻa ʻia, ʻoki ʻia, nā kāliki ʻia kālai ʻia a me ke kāleka i ka hopena o ka ʻai ʻana i ka paʻakai, ka paʻakai a me ka ʻū i ka ʻiʻinā. Hoʻokomo ʻia nā ʻoki kāwili, kāwili iā lākou i loko o kahi pūkeke a i ʻole kuke ʻia i loko o ka pahu pālua.
ʻO ka pā i kahi ʻākihi iʻa
ʻO ka pono o kēia kaʻina kuke, ʻo ia nā mea āpau e mālama ai me ka mālama ʻole ʻia. ʻO ka pōʻino ʻole inā inā ʻaʻole i hahai ʻia nā lula kuke (inā ʻaʻole ka wai ka wai), hiki i ka mucus ke hana i loko o ka buckwheat, kahi ulu nā maʻi pathogenic, e ʻeha ana i kahi ʻehaʻeha.
Soba noodles
Ua hiki mai nā Noodles e kiʻi iā soba no mākou mai ka ʻaina Kepani. ʻO kona ʻokoʻa nui mai ka pasta maʻamau ʻo ia ka hoʻohana ʻana i ka palaoa buckwheat ma mua o ka palaoa. ʻO ke kumu ikaika o kēia huahana ʻo 335 kcal. ʻAʻole palaoa ʻo Buckwheat. ʻAʻole i loko o gluten, waiwai nui i ka protein a me nā huaora, a loaʻa nā powa i ka hiki ke loaʻa. No laila, ʻoi aku ka maikaʻi o ka iʻa no ka palaoa, a hiki ke hoʻololi pono i ka pasta maʻamau i kaʻai ʻana i nā maʻi maʻi maʻi.
- Kāwili i ka 500 g o ka palaoa kīwili me ka 200 g o ka palaoa.
- E ninini i kahi hapalua o kahi wai o ka wai wela a hoʻomaka e hoʻomoʻa i ka palaoa.
- E hoʻohui i kekahi hapalua kīʻaha wai a kāwili i ka palaoa.
- E hoʻokaʻawale i nā ʻāpana, e ʻoka i ka koloboks a waiho no ka hapalua hola.
- Kāwili i nā pōpō i loko o nā ʻāpana palupalu a pīpī ʻia me ka palaoa.
- ʻOkiʻoki i loko o nā apo.
- Kipi i ka noe i ka wai wela a kuke a hiki i ka kuke ʻana.
ʻAʻole like ke maʻalahi o ka kneading ʻana i ka palaoa like ʻole, no ka mea e huli ia i nā aniani a maikaʻi loa. Akā hiki iā ʻoe ke kūʻai i ka soba mākaukau i ka hale kūʻai.
E kōkua kēia mau ʻāpana maʻalahi a ʻano hoʻokolohua e hoʻohui i nā ʻano like ʻole i ka mea maʻi hānai no ka maʻi me ka hoʻopōʻino ʻole i kona olakino.
