Nrhiav kev noj qab haus huv (thiab gluten dawb) cov chaw ntawm buckwheat
Buckwheat yuav suab txaus ntshai yog tias koj nyob nraum noj cov zaub mov tsis pub noj. Tab sis txawm nws lub npe, buckwheat tsis yog hom qoob mog. Nws yog ib lub noob es tsis yog lub lis piam thiab yog gluten dawb thiab zoo rau cov neeg muaj kab mob kev nkeeg thiab tsis yog-celiac gluten rhiab heev.
Nyob rau hauv qhov tseeb, buckwheat thiab nplej los ntawm tuaj sib txawv botanical tsev neeg. Buckwheat noob yog technically cov txiv hmab txiv ntoo ntawm cov nroj tsuag hu ua Fagopyrum esculentum, hos cov nplej berries yog cov qoob loo ntawm cov nroj tsuag hauv cov genus Triticum .
Txawm hais tias buckwheat tsis yog lis, nws yog qee zaum hu ua "pseudocereal." Rau kev ua zaub mov, cov noob buckwheat yuav tsum tau ua ntej yuav tsum tau dehulled. Qhov ntxiv cov noob khoom, hu ua groats, yuav ua tau rau hauv av ua hmoov nplej. Roasted buckwheat groats yog hu ua kasha.
Muaj Kev Npaj Los Ntawm Cov Zaub Mov
Muaj ntau ntau hom buckwheat thiab kasha ntawm kev ua lag luam. Tsis yog tag nrho cov khoom buckwheat uas xam glutens dawb. Txawm hais tias buckwheat yog gluten dawb lawm, nws tuaj yeem raug rau cov kabmob gluten cross-contamination thaum nws tseem zus thiab ua tiav.
Txawm li cas los xij, peb lub npe no yuav tsum muaj kev nyab xeeb rau cov neeg uas noj cov glutens dawb:
- Arrowhead Mills buckwheat groats thiab hmoov nplej . Cov no yog tso cai gluten dawb, txhais tau tias lawv yuav tsum muaj tsawg tshaj li 10 feem ntawm ib lab ntawm gluten (tsawg dua yog zoo dua). Lawv hais kom siv cov hmoov nplej ua rau soba noodles thiab pancakes. Arrowhead Mills kuj muaj ib qho buckwheat-raws li gluten-dawb cereal, Organic Maple Buckwheat Flakes.
- Birkett Mills / Pocono buckwheat khoom . Birkett Mills muaj ntau hom buckwheat khoom xws li tag nrho cov groats rau pancake mix thiab qab zib ntawm buckwheat cereal. Txawm hais tias lub tuam txhab tseem txheej txheem hom qoob mog, nws cov buckwheat yog ua tiav rau cov khoom siv hauv lub voos kheej kheej. Cov khoom xa tuaj tseem raug ntxuav ua ntej kev ua haujlwm kom tshem tawm cov qoob loo gluten. Birkett Mills hais tias nws cov kev ntsuam xyuas los xyuas kom cov khoom buckwheat muaj tsawg dua 20 feem ntawm ib lab ntawm gluten (qhov kev txwv tsis pub raws cai).
- Bob's Red Mill buckwheat groats thiab organic whole-grain kasha . Koj yuav pom cov khoom no hauv internet thiab hauv cov khw muag khoom uas muaj cov qauv khoom puv npo ntawm Bob cov glutens tsis pub khoom. Lub tuam txhab ua rau nws cov khoom tsis muaj gluten nyob rau hauv ib qho chaw cais uas tseem siv glutens dawb oats, thiab kuaj cov khoom kom lawv muaj tsawg tshaj li 20 qhov hauv ib lab ntawm gluten. Txawm li cas los xij, nyeem daim ntawv lo nrog kev tu vim qee yam khoom uas lawv cov khoom buckwheat tsis yog gluten dawb. Nco ntsoov xyuas lub cim glutens tsis pub dawb. Lawv buckwheat hmoov tsis gluten-dawb.
Vim li cas Noj Cov Hwj Huam?
Koj tuaj yeem siv buckwheat hmoov hauv kev ua noj. Cov hmoov nplej siv tau yog siv cov zaub mov tshais kub kub, los yog hloov ua mov los yog pasta hauv qee cov tais diav. Soba noodles yog ib txwm ua los ntawm cov hmoov nplej buckwheat.
Muaj ntau ntau yam zoo rau noj buckwheat. Nws muaj protein ntau thiab B vitamins thiab nplua nuj nyob hauv phosphorus, potassium, iron, calcium, thiab lysine.
Buckwheat kuj yog ib qhov chaw zoo ntawm fiber: ib lub khob ntawm ib qho kev ua si rau cov nqaij npuas siav muaj 17 gram ntawm cov zaub mov muaj fiber ntau (koj yuav tsum tau 25 mus rau 35 grams fiber ntau txhua txhua hnub). Nws kuj muaj 22 gram protein. Txij thaum koj noj tsis tau cov qaub ncaug txaus thaum koj noj tsis tau gluten yuav muaj teeb meem, buckwheat yuav pab tau.
Muaj qee qhov pov thawj qhov tseeb uas buckwheat yuav pab txo qis roj (cholesterol).
> Source:
> Tomotake H, Kayashita J, Kato N. Kev ua haujlwm Hypolipidemic ntawm ntau (Fagopyrum esculentumMoench) thiab > tartary > (Fagopyrum tataricumGaertn.) Buckwheat. Ntawv Tshaj Tawm ntawm Kev Tshawb Fawb Zaub Mov thiab Kev Ua Liaj Teb . 2014; 95 (10): 1963-1967. doi: 10.1002 / jsfa.6981.