ʻO Buckwheat: he aha ia, nā pono a pehea e hoʻohana ai

Anter

• ʻIkepili Nutritional
• Pehea e ho ohana
• ʻO Buckwheat Pancake
• Palaoa Buckwheat

He hua maoli ʻo Buckwheat, ʻaʻole kahi cereal e like me ka palaoa maʻamau. ʻIke ʻia ʻo ia he buckwheat, he pūpū paʻakikī a me ka ʻulaʻula a me nā kala ʻeleʻele, aia ma ka hema o Brazil.

ʻO kaʻokoʻa nui a me ka maikaʻi o ka buckwheat ʻaʻole ia i loko o ka gluten a hiki ke hoʻohana ʻia e pani i ka palaoa maʻamau i ka hoʻomākaukau ʻana o nā pōpō, nā berena, nā pai a me nā meaʻai momona. Hoʻohui ʻia, ma muli o ka nui o ka meaʻai, hiki iā ia ke hoʻopau ʻia ma kahi o ka laiki a hoʻohana ʻia paha e hoʻomaikaʻi i nā salakeke a me nā sopa. E ʻike he aha ka gluten a ma hea ia.

ʻO kāna keu pono olakino nui:

1. Hoʻonui i ke kahe o ke koko, no ka mea waiwai ia i ka rutin, kahi mea momona e hoʻoikaika i nā kīʻaha koko;
2. E hoʻemi i ka makaʻu o ke kahe ʻana o ke kahe, no ka hoʻoikaika ʻana i nā kīʻaha koko;
3. E hoʻoikaika i kou mau mākala a me ka ʻōnaehana pale, ma muli o ke kiʻekiʻe o ka protein;
4. Kāohi i ka maʻi a me ka ʻelemakule wawe, ma muli o ke alo o nā antioxidants e like me flavonoids;
5. Hoʻonui i ka hele ʻana o ka ʻōpū, ma muli o ke ʻano o ka fiber;
6. Kāohi i ka maʻi maʻi ʻōpū, no ka loaʻa ʻana o nā momona maikaʻi;
7. Hoemi i ka hana kinoea a me ka digestion maikaʻi ʻole keu hoʻi i ka poʻe hoʻomanawanui, no ka mea, ʻaʻohe ona gluten.

Loaʻa kēia mau pōmaikaʻi ma o ka ʻai ʻana o ka buckwheat holoʻokoʻa, ʻoi aku ka momona o ka fiber, nā huaora a me nā minelala. Hiki ke loaʻa i ke ʻano holoʻokoʻa holoʻokoʻa, ma ke ʻano he bran, a i ʻole i ka palaoa maikaʻi. E ʻike hoʻi pehea e hoʻohana ai i ka palaoa laiki, kahi palaoa gluten-free.

ʻIkepili Nutritional

Hāʻawi ka papa aʻe i ka ʻike pili kino no 100 g o ka palaoa piha a me ka palaoa.

Hiki ke hoʻohana ʻia ʻo Buckwheat e pani ai i ka palaoa a i ʻole nā ​​hua e like me ka laiki a me nā ʻoka, a hiki ke hoʻopau ʻia i ke ʻano o ka porridge a hoʻohui ʻia paha i nā hoʻomākaukau e like me ka broths, soups, berena, cake, pasta a me salads.

Pehea e ho ohana

E hoʻohana ai i ka buckwheat ma kahi o ka laiki, i ka salakeke a i ʻole nā ​​kopa, ʻaʻole pono ʻoe e pulu iā ia ma mua o ka kuke ʻana. I ka palaoa, nā pōpō a me nā mea ʻono pasta, kahi e hoʻohana ʻia ai ka buckwheat ma kahi o ka palaoa kuʻuna, pono e hoʻohana ʻia nā ana 2 o ka wai no 1 ana o ka palaoa.

Ma lalo iho nei he ʻelua huaʻai me ka palaoa.

ʻO Buckwheat Pancake

Nā Pono:

• 250 ml o ka waiū
• 1 kīʻaha palaoa palaoa
• 2 mau paʻakai o ka paʻakai
• 1 punetēpō o ka flaxseed hydrated i loko o ka ipu o ka wai
• 3 punetune o ka ʻaila ʻoliva

Hoʻomākaukau hoʻomākaukau:

Kuʻi i nā mea hoʻohui āpau i ka blender a hoʻomākaukau i nā pancake i loko o ke kōkō. Mea e ono ai.

Palaoa Buckwheat

Nā Pono:

• 1 + 1/4 mau kīʻaha wai
• 3 mau hua
• 1/4 kīʻaha ʻaila
• 1/4 kīʻaha chestnuts a i ʻole nā ​​ʻalemona
• 1 kīʻaha palaoa palaoa
• 1 kīʻaha palaoa laiki, ʻoi aku ka wholegrain
• 1 puna puna nui o ka kāpili xanthan
• 1 puna puna o ka paʻakai
• 1 punetēpē o ka demerara, ʻeleʻele a i ʻole ka kō niu
• 1 mau punetēpu o ka chia a i ʻole nā ​​hua flaxseed
• 1 punetēpō o ka sunflower a i ʻole nā ​​ʻanoʻano sesame
• 1 punetēpō o ka palaoa kālua

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka wai, nā hua a me nā aila ʻoliva i loko o ka blender. E hoʻomoʻi i ka paʻakai, kō, nā umauma, xanthan gum a me ka palaoa a me nā palaoa laiki. E hoʻomau i ka kuʻi ʻana a hiki i ka laumā. E hoʻokomo i ka palaoa i loko o kahi pola a hoʻonui i nā hua. E hoʻomoʻi i ka hū a kāwili me kahi puna a spatula paha. E kali i kekahi mau minuke no ka piʻi ʻana o ka palaoa ma mua o ka waiho ʻana i loko o ka ipu i hamo ʻia. E hoʻokomo i loko o ka umu i preheated ma 180 ° C no kahi o 35 mau minuke a hiki i ka hoʻomoʻa ʻana i ka berena.

E ʻike inā pono ʻoe e hele i kahi papaʻai gluten-ʻole, e ʻike i nā hōʻailona 7 e loaʻa ai iā ʻoe ka hoʻomanawanui gluten.