Melemo ea buckwheat ho lefu la tsoekere > Lijo tsa lefu la tsoekere

Batho ba nang le lefu la tsoekere ba tlameha ho beha hloko lijo tsa bona ka hloko. Ho boloka maemo a tsoekere ea mali a tloaelehile, batho ba nang le lefu la tsoekere ba hloka ho ja lijo tse nang le lik'habohaedreite tse ngata le ho tlohela tsoekere ka ho felletseng. Phepo e nepahetseng e lokela ho ba e leka-lekaneng le e fapaneng hore 'mele o fuoe ka botlalo mefuta eohle ea li-macro- le li-microelements tse bohlokoa. Buckwheat ea lefu la tsoekere e kopana le litlhoko tsohle tsa phepo ea lingaka. E na le livithamini tse ngata, fiber e na le lik'habohaedreite tse rarahaneng, tse amang kannete tšilo ea lijo.

Sebopeho le thepa ea bohlokoa ea buckwheat

Buckwheat e nkoa e le e 'ngoe ea lijo-thollo tse molemo ka ho fetisisa. E na le index ea glycemic e akaretsang (GI), protheine e lekaneng le meroho e mengata. Bakuli baa ipotsa - na hoa khonahala ho ja li-buckwheat ho diabetes? Karabo ke e. Phepo ena e na le thuso bakeng sa lefu la tsoekere le botenya, hobane e ama metabolism hantle mme e tlosa lintho tse kotsi 'meleng.

Sebopeho sa buckwheat se na le lintho tse joalo:

Buckwheat e boetse e na:

GI - 55,
Litaba tsa khalori - 345 kcal ka 100 g,
lik'habohaedreite - ho fihlela ho 68 g, ka ho 100 g,
mafura - 3,3 g ka 100 g (eo 2,5 g ea polyunsaturated fats),
protheine - ho fihla ho 15 g, ka 100 g.

Mefuta e metle ea lijo-thollo:

Li-vithamine tsa B li na le tšusumetso e ntle ho boemo ba methapo ea kutlo, bo fokotsa ho teneha, ho loantša ho hloka boroko le khatello ea maikutlo,
ka lebaka la fiber, tsoekere e nyane e kenella maling, 'me chefo e ntšoa' meleng, litekanyetso tsa cholesterol lia theoleloa,
silicon e ntlafatsa methapo ea mali le phallo ea mali,
buckwheat e matlafatsa sesole sa 'mele,
Lintho tsa mofuta oa lipotropic li ama hantle mosebetsi oa sebete le ho li sireletsa liphellong tse mpe tsa mafura,
arginine, e leng karolo ea protheine ea buckwheat, e eketsa tlhahiso ea insulin ke manyeme.
le magnesium le manganese li eketsa insulin ea lisele,
chromium, hammoho le zinki le tšepe, li fokotsa tsoekere ea mali le ho thibela ho bokellana ha mafura liseleng.

Ho bakuli ba nang le mofuta oa lefu la tsoekere la mofuta oa 2 le amanang le insulin, ha 'mele o sa bone insulin, kalafo e nang le melemo e le' ngoe e ke ke ea sebetsa.

Mefuta e mengata ea buckwheat

Ha se mefuta eohle ea buckwheat e ka bang molemo ho lefu la tsoekere. Kajeno mabenkeleng a mabenkele u ka fumana mefuta e mengata ea lijo-thollo:

Hangata ho fumanoa mabenyane a mmala o sootho ka lebenkeleng. O qetile kalafo ea mocheso, moo limatlafatsi tse ngata li fetohang. Ho tsoekere ea lefu la tsoekere, lijo-thollo tse sa lomosoang tse nang le lijo-thollo ka botlalo li molemo le ho feta.

Green buckwheat ea lefu la tsoekere

Buckwheat ha e le hantle e na le 'mala o motala. Lithollo li fumana leseli le sootho nakong ea kotulo.

Kerese e tala e boloka thepa eohle ea eona ea tlhaho 'me e na le bokhoni ba ho mela, e leng se etsang hore sehlahisoa se be le boleng bo eketsehileng.

Litšobotsi tse molemo tsa buckwheat e tala:

e matlafatsa marako a methapo ea mali,
o hloekisa mala le sebete
e tlosa chefo le lintho tse chefo 'meleng,
tloaelehilengisa manyeme,
normalizing metabolism,
e thibela ho sokela
e ntlafatsa matla a monna.

Sehlahisoa sena ha se lumelloe feela bakeng sa batho ba lefu la tsoekere. Green buckwheat e tla tlisa melemo e mengata ho batho ba baholo.

Lijo-thollo li ka phehoa kapa tsa mela 'me tsa eketsoa ka lisaliti kapa lisosa. Etsa bonnete ba hore o hlakola lijo-thollo ka mor'a hore li kenngoe ka metsing, ho seng joalo ho ka hlaha mokokotlo.

Bohlokoa! Green buckwheat e hanyetsitsoe ho bana ba banyenyane le ho batho ba nang le mafu a spleen

U ka ja joang buckwheat bakeng la lefu la tsoekere

"Ke ja lijo tse fapakaneng letsatsi le leng le le leng 'me ke tla phela hantle!" - Na polelo ee ke' nete? Joang le hore na u ka sebelisa khoele ena ho lefu la tsoekere joang, hore u se ke ua intša kotsi. Ka tsoekere e ntseng e eketseha, tšebeliso e mpe ea lijo leha e le life li ka baka mathata. Ka hona, lingaka li khothaletsa hore batho ba nang le lefu la tsoekere ba je lijo tse nyane makhetlo a 5-6 ka letsatsi. Lijo ha lia lokela ho ba monotonous. Buckwheat ea lefu la tsoekere ha ho na pelaelo hore e na le thuso. Empa, ha a ja lijo-thollo tsena feela letsatsi le leng le le leng, motho o tla lahleheloa ke lintho tse ling tsa bohlokoa tse seng sehlahisoa sena. Ho bohlokoa hape ho hopola hore ka har'a lijo-thollo tse tloaelehileng likateng tsa likarolo tse nang le thuso li tlase haholo ho botala ba tlhaho. Leha ho le joalo, ha ho na tlhoko ea ho tlohela sehlahisoa sena.

Mokhoa oa ho ja buckwheat bakeng sa lefu la tsoekere ho fumana melemo:

Ha ho na tlhoko ea ho pheha lijo-thollo nako e telele. Ho molemo feela tšela metsi a belang mme u tlohele lijo-thollo li tlale.
Li-carbohydrate tse rarahaneng lisakerete li ka ama tsoekere ea mali. Ka hona, o hloka ho sebelisa li-buckwheat bakeng sa lefu la tsoekere ka bohlale. Ho na le litapole tse halofo tse 5-6 tsa porese kapa tsa peo e melang ka nako e le ngoe.
Palo e kholo ea li-buckwheat e tla tsosa keketseho ea tsoekere ea mali.
E sebetsang e tla ba li-cookie tse entsoeng ka phofo ea buckwheat.

Buckwheat bakeng sa lefu la tsoekere e bohlokoa ka hore e ntlafatsa tšilo ea lijo, e fokotsa cholesterol, e leng thibelo ea lefu la pelo. Hape, lijo tsa buckwheat li hlahisoa bakeng sa batho ba nonneng haholo.

Recipes tsa Buckwheat

Ka moriana oa setso, ho na le mekhabiso ea lefu la tsoekere ka buckwheat.

Ho etsa lino tse matlafatsang ha ho thata.

Buckwheat ka kefir:

sila grits ka sekotlong sa kofi,
Thispone e le 1 ea phofo ea buckwheat e tšela 200 g ea kefir,
tsitlella lihora tse 10,
o hloka ho noa seno makhetlo a 2 ka letsatsi - hoseng le ka shoalane. Nako ea phekolo ke beke e le 'ngoe.

Mokotla oa Buckwheat:

30 g ea li-groats tsa buckwheat li tšela 300 g ea metsi. E tlohele e sebetse lihora tse 3 ebe e belisa ka bathong ea mouoane bakeng sa lihora tse peli. Ebe moro o hloka ho hloekisoa. Noa 100ml pele ho lijo makhetlo a 3 ka letsatsi.

Lino tsena li thusa ho silila 'me li u thusa ho theola boima ba' mele. Empa pele u qala kalafo ea lefu la tsoekere, ho hlokahala hore u buisane le endocrinologist.

Ho tloha ho buckwheat, o ka pheha lijana tse ngata tsa lijo tse monate: li-cutlets, lipie, li-pancake, jj. Lithollo tse monate li etsoa ka lijo-thollo, tseo ho tšeloang likuku tsa phepo e nepahetseng.

Buckwheat paseka ea lefu la tsoekere:

0.5 kg ea phofo ea buckwheat e tsoakiloeng le 200 g ea koro,
tšela halofo ea khalase ea metsi a belang ebe u hlama hlama e pholileng,
eketsa halofo ea khalase ea metsi hape 'me u tsoelepele ho thula,
Rola libolo tse nyane ho tsoa hlama ebe u tlohela metsotso e 20-30.
joale o lokela ho tšela hlama hanyane,
fafatsa mokelikeli o mong le o mong ka phofo ebe o beha holim'a e mong,
khaola hlama ka li-noodle.

Ho tšela metsotso e 10 ka metsi a fokolang a onion 1, li-clove tse 'maloa tsa konofolo, rantipole e le' ngoe le li-mushroom tse ngata ntle le ho eketsa oli
eketsa 200 ml ea metsi mme u tšollele 150 g ea buckwheat,
letsoai le pheha metsotso e 20,
Metsotso e 5 pele u pheha, tšela kopi e 'ngoe e khubelu ea 1/4 ka har'a pilaf,
pele o sebeletsa, khabisa ka litlolo tsa dill le tamati.

Buckwheat porridge, li-mushroom le linate:

palo ea meroho (eiee, konofolo, celery) e nkuoa ka monahano oa eona e thehiloe ho tse 100 g ea lijo-thollo,
palo ea li-mushroom tse koaetsoeng e ka ba halofo ea khalase,
khaola meroho ebe o tšela hanyane ka pane, ebe u eketsa, haeba ho hlokahala, metsi a fokolang, koahela sekoaelo ka sekwahelo ebe u belisa metsotso e 7-10,
eketsa 200 ml ea metsi, letsoai ebe u belisa,
eketsa li-g gg ea buckwheat ho meroho, tlisa ho pheha le ho fokotsa mocheso,
pheha raese bakeng sa metsotso e 20,
Fry ntle le oli litapole tse 2 tsa li-walnuts tse khotsoeng ebe u fafatsa le tsona khalase e felisitsoeng.

Buckwheat e lokela ho ba teng lenaneng la lijo tsa tsoekere khafetsa. Ke mohloli oa lisebelisoa tse ngata tse thusang 'mele. Ts'ebeliso ea buckwheat e ntlafatsa ho hlohlona le ho tsitsisa limatlafatsi, ho thusa ho lahleheloa ke liponto tse eketsehileng, ho tlosa chefo le chefo, ho matlafatsa sesole sa 'mele.

Video e ka tlase e hlalosa mokhoa oa ho fapanya menu ea letsatsi le letsatsi ka li-patties tse monate tsa zucchini ka buckwheat.

Lisebelisoa tse sebetsang

Buckwheat e etsa hore karabelo ea 'mele e se ke ea senyeha le ho pharalla ha mali. E boetse e thusa ho feliseng k'holeseterole e mpe kapele. Ka hona, ka lefu la tsoekere, u ke ke ua ja li-buckwheat feela, empa hape u bohlokoa. Leha ho le joalo, ha e kgothaletswe ho ja ho feta la 8-10. l phofo.

Ntho e 'ngoe le e' ngoe ea trace e hlahisa phello e itseng. Li-carbohydrate tsa fiber le tse thata ho silila, tse fumanehang ka bongata ba 62-68 g ka 100 g ea sehlahisoa, ha li eketse tsoekere ea mali. Potasiamo e tsitsisa khatello ea mali, rutin e matlafatsa marako a methapo ea mali, e thibela nts'etsopele ea retinopathy kapa nephropathy. Lintho tsa lipotropic li ama sebete hantle, li li sireletsa litlamong tsa mafura.

Melemo ea buckwheat ho lefu la tsoekere

Buckwheat ha se sehlahisoa se sebetsang feela, empa hape ke setlhare sa 'nete sa tlhaho, haholo-holo bakeng sa lefu la tsoekere la mofuta oa 2 le tšoaeang mathata a metabolism. Sena se bakoa ke taba ea hore e ka ithorisa ka lijo-thollo tse ling tse nang le palo e kholo ea protheine e haufi le protheine ea liphoofolo, hammoho le litaba tsa likarolo tse joalo.

Lizina. Methati e phahamisitsoeng ea tsoekere mofuteng oa 1 le lefu la tsoekere la 2 e ama lense ea leihlo hampe, ea e senya le ho qholotsa nts'etsopele ea likatse. Lysine in tandem e nang le chromium le zinki e liehisa tšebetso ena. Ha e hlahisoe 'meleng oa motho, empa e tla ka lijo feela.
Nicotinic Acid (Vitamin PP). Hoa hlokahala bakeng sa kalafo ea lefu la tsoekere la mofuta oa 2, hobane e emisa ho senyeha ha lisele tsa pancreatic, e etsa hore mosebetsi oa eona o be le matla le ho ntlafatsa tlhahiso ea insulin, hape e thusa ho busetsa mamello ea tishu ho eona.
Selena. Ke antioxidant e matla e tšehetsang ts'ebetso ea sesole sa 'mele. Ho haella ha ntho ena ea morao-rao ho ama makhopho. Setho sena sa kahare se ka angoa ke minerale ena haholo. Ka bofokoli ba eona, e atrophies, liphetoho tse ke keng tsa fetoloa li etsahalla sebopeho sa eona, esita le lefu.
Zinc. Ke karolo ea molek'hule ea insulin e thusang ho ntlafatsa tlhahiso ea lihormone tsena. E eketsa ts'ebetso ea ts'ireletso ea letlalo.
Manganese. E hlokahala bakeng sa motsoako oa insulin. Khaello ea ntho ena e halefisa kholo ea lefu la tsoekere.
Chrome. E laola tsoekere ea mali hape e thusa ho loantša boima bo feteletseng, kaha e fokotsa litakatso tsa liswiti.
Amino acid. Li kenya letsoho tlhahiso ea li-enzyme. Bakeng sa lefu la tsoekere, arginine, e khothalletsang tlhahiso ea insulin, e bohlokoa haholo. Li-acids tsa polyunsaturated tse mafura li thusa ho fokotsa sekhahla sa "cholesterol" e mpe le ho fokotsa kotsi ea ho ba le atherossteosis.

Buckwheat e boetse e na le mafura a meroho a boleng bo phahameng, motsoako o felletseng oa livithamini A, E, sehlopha B - riboflavin, pantothenic acid, biotin, le choline kapa vithamine B4 e fumaneha ho eona feela. Bakeng sa lintlha tsa bohlokoa tse fumanehang tsa tšepe, magnesium, iodine, phosphorus, koporo le calcium.

Ha o lekola botle ba sehlahisoa bakeng sa lefu la tsoekere, ho bohlokoa ho ela hloko litšobotsi tse ling tse peli tse latelang:

Lenane la Glycemicbuckwheat lijo-thollo - 50, ke hore, ke sehlahisoa se sireletsehileng seo u ka kenang lijong ka mokhoa o sireletsehileng letsatsi le leng le le leng (bona hore na u ka ba le lijo tsa mofuta ofe tsa tsoekere ka lefu la tsoekere).
Kh'alori ea Buckwheat (ka 100 g) ke 345 kcal. E na le starch e ngata, e theohelang ho glucose mme e eketsa boemo ba eona maling, empa ka lehlakoreng le leng, e boetse e na le fiber e lekaneng. Mechini ena e sa koahelang letho e thibela ho kenngoa ka bongata ha limatlafatsi, ho bolelang hore o ke ke oa tšaba ho tlola tsoekere ka matla.

U khetha eng?

Buckwheat e putsoa e bohlokoa haholo ho lefu la tsoekere la mofuta ofe kapa ofe. Ke nnete, ka theko e theko e phahameng ho feta e tloaelehileng.

Mmala oa tlhaho oa lijo-thollo tse tala o botala. Ka lishelefong tsa lebenkele ke lijo-thollo tse tloaelehileng tse nang le lijo-thollo tse sootho. Ba fumana 'mala ona ka mor'a kalafo ea mocheso. Ehlile, ntlheng ena, boholo ba thepa ea bohlokoa bo lahlehile. Kahoo, haeba u kopana le li-buckwheat tse tala tse tala, etsa khetho molemong oa hae.

Phapang ea eona e ka sehloohong e tsoang ho lijo-thollo tse tloaelehileng e sootho:

e ka mela
e ananeloa ka potlako ke 'mele,
ke analogue e felletseng ea protheine ea liphoofolo,
thepa eohle e ntle e bolokiloe ho eona.
ho pheha ha ho hloke kalafo ea mocheso.

Leha ho le joalo, ha ea lokela ho nkuoa - ka polokelo kapa tokiso e sa lokang, liforomo tsa mucus, li baka mpa e hloname. Hape e tšoaetsanoa baneng le bathong ba nang le mali a mangata a hoama, mafu a spleen, gastritis.

Buckwheat ka kefir

Ha ho utloahale ho hlaphoheloa ke bokuli ha u lutse ka khekhe e nang le asiti ea lactic acid, empa tšebeliso ea kamehla ea li-buckwheat e tla thusa ho fokotsa tsoekere e ngata, ho tlosa cholesterol e "mpe" mme e etse ho haella ha protheine le limatlafatsi.

Nomoro ea risepe:

Kopanya linaoa tse nyane.
Khaba e le 'ngoe ea buckwheat ea fatše e tšolleloa ka peresente e le' ngoe kefir kapa yoghur (200 ml).
Tsamaea ka lihora tse 10, kahoo ho molemo ho pheha sejana sena bakeng sa bosiu.

Ba ja li-porridge tsa metsi tse phehiloeng makhetlo a 2 - hoseng le ka shoalane. Mokete oa lijo tsa mantsiboea o lokela ho nka lihora tse 4 pele o robala.

U ke ke ua sebelisa sejana se joalo hampe, 'nete ea hore ke matsatsi a 14. Ho e potlakisa ho ka etsa hore o ruruhe makhopho a manyeme le a sebete.

Recipe nomoro ea 2:

30 g ea buckwheat e tšolloa ka metsi a batang (300 ml).
Tsamaea ka lihora tse 3-4, ebe o tšela setshelo ka pitseng ea metsi a belang ebe o tlisa se ka har'a lethopa.
Tšela ka bateng ea metsi ka lihora tse peli.
Ka mor'a moo, sefa khoele, u se ke oa tšolla metsi. E phehiloe hape e jeoe 50-100 ml makhetlo a 3 ka letsatsi pele ho lijo.
Kefir kapa yogurt ea tlhaho e nang le mafura a fokolang e eketsoa ka lijo-thollo tse felileng, tse jeoang ntle le letsoai le tsoekere.

Litsebi tsa lefu la tsoekere ha li lumelletsoe ka matla ho sebelisa lijo tse fokotsehang bakeng sa ho fokotsa boima ba 'mele, lijo tsa motho li lokela ho lekana.

Phula e tala ea buckwheat

Ka nako e le 'ngoe, ho khothalletsoa hore u se ke ua ja likhaba tse fetang 8 tsa khalase ea buckwheat. E lokela ho lokisoa ka tsela ena:

Li-groats lia hlatsuoa, li tlatsoa ka metsi a batang e le hore e koahetsoe ka botlalo ke metsi.
Tsamaea ka lihora tse peli.
Metsi aa tšoloha 'me sehlahla sa metsi se lula se pholile ka lihora tse 10. Pele o sebelisoa, e ea hlatsoa.

Buckwheat le li-mushroom

Lijo tse ntle haholo tse nang le li-buckwheat le li-mushroom li lokiselitsoe ka tsela e latelang:

Li-shots, li-clove tsa konofolo le kutu ea celery li khaoloa hantle, li-mushroom li khaola likotoana kapa li-cubes. Li-mushroom tse halikiloeng li nka halofo ea senoelo, meroho e setseng e eketsoa ho latsoa.
Tšela ntho e 'ngoe le e' ngoe ka pane, eketsa oli e nyane ea meroho 'me u belise ka mocheso o tlase bakeng sa metsotso e 10.
Tšela 250 ml ea metsi a chesang, eketsa letsoai, tlisa ho pheha mme o tšollele 150 g ea buckwheat.
Eketsa mocheso ebe o khutlisa pheha hape, ebe o fokotsa mollo ebe o tima metsotso e 20.
Li-tablespoons tse tharo tsa linate life kapa life tse sithabetseng li halikiloe ebe li fafatsoa ka phofo.

Buckwheat e nang le li-mushroom ke sejana se setle sa lehlakoreng bakeng sa batho ba tsoekere. Kamoo e lokisetsoang, u tla bona ho video e latelang:

Buckwheat ea hlaha

Ho e lokisa, sebelisa li-buckwheat tse tala, lijo-thollo tse sootho ha li khone ho mela, joalo ka ha li halikiloe:

Li-groats li hlatsoitsoe hantle metsing a phallang, li tšeloe ka sejaneng sa khalase e le ngoe ea cm.
Tšela metsi e le hore metsi a koahele lijo-thollo ka botlalo.
Tsohle li saletsoe ke lihora tse 6, ebe metsi a khangoa, li-buckwheat lia hlatsuoa ebe li tšeloa hape ka metsi a futhumetseng.
Sekoti se koaetsoe ka sekwahelo kapa se kolobelloe 'me se bolokoa lihora tse 24, se fetolela lijo-thollo ka lihora tse ling le tse ling tse 6. Boloka lijo-thollo tse halikiloeng ka sehatsetsing.
Ka letsatsi le se li loketse ho sebelisoa. pele li sebelisoa, li tlameha ho hlatsuoa hantle.

Sena ke sejana se loketseng lehlakore la tlhapi e phehiloeng kapa nama, o ka eketsa linoko ho eona.

Li-noodle tsa Buckwheat

Fans ea lijo tsa Majapane mohlomong e tloaelane le li-soba noodle. E na le tint ea brownish, hobane phofo ea buckwheat e sebelisetsoa ho kotula. Li-noodle tse se nang letho li ka rekoa lebenkeleng kapa oa li pheha hae:

Knead hlama ho tloha phofo ea buckwheat (0.5 kg). Haeba phofo e felileng e sa fumanehe, mookotla o ka ba fatše mme oa huleloa ka siling e nang le masoba a manyane.Ebe e lokela ho kopanngoa le phofo ea koro (200 g), tšela halofo ea khalase ea metsi a chesang fatše ebe o tšela hlama. Ka mor'a moo, eketsa khalase e 'ngoe ea metsi a chesang' me qetellong o khase. Bothata bo ka sehloohong ba ho pheha li-noodle ke ho koba, kaha hlama e ntse e theosa ebile e boreleli.
Ha hlama e se e entsoe hantle, e e tšele ka lengole ebe u e arola likoto.
Li-kolobok li etsoa ho tloha ho e 'ngoe le e' ngoe ebe li tloheloa ho "phomola" metsotso e 30.
Bolo e 'ngoe le e' ngoe e halikiloe hanyane ka hanyane ebe e fafatsoa ka phofo.
Khaola likoto 'me u li romelle ho ea pheha ka metsing a belang ho fihlela li le bonolo.

Noodle ea "Buckwheat" ea khoho le meroho ke sejana se phehiloeng se phehang kapele haholo, joalo ka ha u bona video:

Bakeng sa lijo tsa mantsiboea, li-cutlets li tla ba molemo:

Li-flakes tsa "Buckwheat" (100 g) li tšeloa ka metsi a belang ebe li belisoa metsotso e 5 ho fihlela phofo e bonoang e fumaneha.
Litapole tse mahareng tse sa tsoakoang li na le grated 'me metsi ohle a tsoa ho tsona.
Liquid li lumelloa ho lula, e le hore tonki e starch e ka tlase. Ebe u hlatsoa metsi ka hloko.
Porese ea lijo-thollo e halikiloeng, litapole tse khotliloeng, khabeloa e halikiloeng ea konofolo le eiee e le 1 e kopantsoe le masala a letsoai.
Nama e halikiloeng e nokoa ka letsoai, li-cutlets ha li thehoe, eseng tse halikiloeng ka pane, empa li entsoe.

Li-buccaneers ke li-cutlets tsa li-buckwheat tse se nang mahe, risepe eo u tla e bona hape ho tsoa video:

Bakeng sa lijo tsa mantsiboea, pilaf e tla ba e loketseng:

Ka pane e tlasa sekoaelo ntle le tšebeliso ea oli, ho eketsoa metsi feela, li-mushroom tse sa tsoa khuoa, lihoete, lieie le konofolo ka metsotso e 10.
Ebe u eketsa kopi e 1 ea metsi, letsoai ebe u eketsa 150 g ea buckwheat e hlatsoitsoeng.
Pheha ka mocheso o mahareng ka metsotso e 20.

Sopho e felisitsoeng e fafatsoa ka dill e ncha e khabeloang e halikiloeng.

Bakeng sa sopho kapa lijo tsa hoseng, o ka itlhapisa li-pancake tsa buckwheat:

Metsoako e 'meli ea khalase ea metsi a batang e heletsoe ka motsoako, blender kapa pusher.
Ho mahe a mabeli a likhoho, halofo ea khalase ea lebese e nang le mafura a mangata, mahe a linotsi (1 thispone) le kopi e le 1 ea phofo, moo ho nang le phofo ea ho baka (kopi e le 1).
Apole e le 'ngoe, e khaotsoe ka li-cubes tse nyane, e eketsoa ka li-buckwheat tse khethiloeng, likhaba tse 3 tsa oli ea meroho li tsoakoa ka hare' me motsoako o ekeletsoa hlama.
Kopanya hape ebe u baka li-pancake ka pane e omileng ea ho belisa.

U ka pheha li-pancake ka fragole le chisi u sebelisa litlolo tse tsoang videong:

Buckwheat e nang le mafura a tlase kefir

Lithollo li hloka ho tšela mafura a se nang mafura kapa a 1% 'me a tsamaee bosiu. Ha ho kgothaletswe ho eketsa linoko. Buckwheat e ka jelloa ka litekanyo letsatsi lohle. Phokotso e le 'ngoe e hloka 1-2 tbsp. l lijo-thollo tse omeletseng le 200 ml ea kefir, bophahamo ba letsatsi le letsatsi bo sa lokelang ho feta litara e le 'ngoe. Haeba u lakatsa, u ka thabela yogurt e mafura a tlase.

Kefir e nang le phofo ea buckwheat

Mokhoa o mong oa ho etsa buckwheat bakeng sa lefu la tsoekere. Flour e ka lokisoa ka boithatelo kapa ea rekoa lebenkeleng. Ithute sebopeho ka hloko hore ho se be le litšila. Lithollo tse sithabetseng ha li lahleheloe ke thepa ea tsona e molemo. Flour (1 tbsp. L.) Tšela 200 ml ea kefir e se nang mafura, tsitlella lihora tse 10. Motsoako o hlahisitsoeng o arotsoe likarolo tse peli tse lekanang, tse nkiloeng hoseng le mantsiboea. Sejana se joalo se khelosa lijo tsa mokuli hanyane, hape se loketse batho ba thatafalloang ke ho hlafuna lijo.

Lenaneo le tšoanang le fetohile motheo oa lijo tsa buckwheat. Ho kopana ha buckwheat le kefir ho thusa ho fokotsa boima ba 'mele, ho hloekisa mala, le ho kenya tšebetsong lits'ebetso tsa metabolic. Lijo li etselitsoe matsatsi a 7-14, joale phomolo ea khoeli le khoeli ea hlokahala. Phepo e nepahetseng ea lefu la tsoekere e lokela ho ba e leka-lekaneng ka hohle kamoo ho ka khonehang, ka hona, pele u sebelisa lijo life kapa life, o lokela ho bona ngaka ea hau.

Li-noodle tsa Buckwheat

Li-noodle tsa maiketsetso tse entsoeng ka lapeng li tla khabisa lijo tsa hau hantle.

Bakeng sa tlhahlobo u tla hloka lisebelisoa tse peli feela:

Likhope tse 4 (0,6-0.7 kg) tsa lefatše,
200 ml ea metsi a belang.

Tšela hlama hantle ebe u e arola likarolo tse nyane tse lekanang. Ebe u lahla libolo ka ntle ho tsona.
E re ba eme metsotso e 30 hore phofo e amohe mongobo.
Ebe o tšela likuku e tšesaane ho tloha bolo e 'ngoe le e' ngoe, u fafatse ka phofo hanyane.
Khaola likhoele ka thipa e bohale, e omise ka skillet e chesang e omileng.
Pheha li-noodle bakeng sa metsotso e ka bang 10. Metsi a ka tšeloa ka letsoai hanyane ho latsoa.

Noodle ea Buckwheat e jeoa, e nngoeng hanyane ka oli, ka selae sa nama e halikiloeng kapa tlhapi. Lijo tse joalo li na le thuso ho ba shebang palo ea bona ka hloko. Li-100 g tsa noodle li na le 335 kcal feela, ho fapana le pasta e rekiloeng le phofo.

Buckwheat e lokiselitsoeng hantle e ke ke ea fokotsa tsoekere ho tsoekere feela, empa hape e tla thibela nts'etsopele ea mathata. Lijo tse joalo li tla matlafatsa bophelo bo botle le ho matlafatsa boitšireletso ba 'mele. Ho matlafatsa phello e molemo, phepo e nepahetseng e lokela ho kopantsoe le bophelo bo mafolofolo le boikoetliso bo itekanetseng ba 'mele.

Melemo ea buckwheat

Ba tsebile ka melemo ea thollo ena ho tloha mehleng ea khale, 'me linaheng tse ling tsa balkwheat li sebelisoa feela bakeng sa bongaka, mohlala, Italy, li-buckwheat li rekisoa esita le lifemeng. E na le lintho tse ngata tse thusang:

protheine (ka 100 g ho isa ho 15 g ea protheine),
Vithamine PP
Sehlopha sa Vitamin B
Vitamin K
lisebelisoa tse ngata tsa micro le macro,
arginine
fiber.

U sebelisa lijo-thollo tsena, u ka ama bophelo ba hau hantle:

ntlafatsa ts'ebetso ea sesole sa 'mele,
matlafatsa marako a methapo ea mali,
k'holeseterole e tlase ea mali,
fokotsa mmele.

Ntle le moo, lijo-thollo tsena li na le tšusumetso e ntle ho tšebetsong ha sebete, liphio le manyeme. Empa le sehlahisoa se joalo sa bohlokoa bakeng sa batho ba nang le lefu la tsoekere se lokela ho jeoa ka nepo, kaha se na le lik'habohaedreite.

Tlhahisoleseling ea phepo e nepahetseng ea Green Buckwheat

Litlamorao tse mpe tsa lefu la tsoekere

Bohlokoa, empa leha ho le joalo e le phoso ea sehlahisoa sena se ka nkoa e le lik'hemik'hale tse ho eona. Le lefu la tsoekere, lik'habohaedreite e le karolo ea phepo e nepahetseng ea mokuli li kotsi haholo. Haeba mafura le lik'habohaedreite li le teng lijong, joale ho na le monyetla oa ho ba le botenya, bo sa rateheng tsoekere haholo. Habohlokoa le ho feta - lik'habohaedreite li ka baka tsitsipano e matla tsoekere ea mali. Ka hona, haeba lefu la tsoekere le re: "Ke ja tsoekere le tsoekere e tlase", ha ho joalo. Ho sebelisa sehlahisoa sena ho theola tsoekere ea mali ha ho sebetse, empa ho bohlokoa ho tseba hore kamora ho ja porridge, ts'ebetso ea eona e phahama butle.

Joang ho ja lijo-thollo

Kahoo na hoa khoneha ho ja grits ena? Lingaka li khothaletsa ho ja lijo tse lekantsoeng: ha ho na likhaba tse 6 tsa pepere e noo e le 1. Bakeng sa batho ba nang le lefu la mofuta oa 1, ho molemo ho fokotsa sehlahisoa, empa u se ke ua tela ho hang, empa ho e-na le moo, se sebelise khafetsa ebile se entsoe ka letsatsi, ho latela lijo tse boletsoeng.

Buckwheat e nang le lefu la tsoekere la mofuta oa 2 le eona e lokela ho khethoa, batho ba mofuta ona ba lokela ho khetha botala, kaha ha bo fuoe kalafo ea mocheso le ho boloka limatlafatsi tse ngata. U ka pheha bo-buckwheat ka tsela e ts'oanang le e sootho (e nang le sesepa), ke hore, u phehele metsotso e 10-15. Li-groats tse butsoitsoeng le tsona li na le thuso haholo. U ka ja li-buckwheat ka foromo ena ka litholoana, monokotsoai, meroho hape ue kenyelletsa li-salads.

Joang ho hlatsoa li-buckwheat tse tala? Ho etsa sena, li-grits li lokela ho ineloa ka metsing a pholileng ho fihlela ho ruruha. Kamora hore e eketsehe ka bongata, ho hlokahala hore ho tšeloe metsi, 'me u tšollele metsi a belang holim'a metsi. Ebe u koahela thollo ka lesela le boima ebe u tloha hore e mele sebakeng se futhumetseng matsatsi a mabeli. Sehlahisoa se ka jeoa ha letlobo le tšoeu le hlaha ka lipeo. Bohlokoa: pele o ja, e lokela ho hlatsuoa hantle mme e lokela ho jeoa hanyane le hanyane ka likarolo tse nyane.

Li-buckwheat tse tloaelehileng li hlophisitsoe ka mekhoa e fapaneng, ho na le palo e kholo ea lijana tse ka jelloang ke batho ba nang le lefu lena, ntho ea bohlokoa ke hore ha ba mafura haholo. Ka glucose e eketsehileng ea mali le boima bo feteletseng, buckwheat e nang le kefir e tla sebetsa hantle. Ena risepe ea porridge e bonolo haholo, hobane ha e hloke ho pheha le likarolo tse ling ntle le ha e le hantle, li-buckwheat le kefir. Hloka 1 tbsp. l tšela khoele ka 200 ml ea kefir 'me u tlohele ho e faola bakeng sa lihora tse 10 - ho molemo ho inela pasepele bosiu. U hloka ho ja lijo tse joalo tsa phepelo makhetlo a mabeli ka letsatsi - hoseng le ka shoalane. Bohlokoa: bakeng sa risepe ena, kefir ha e na mafura ka ho felletseng, kapa 1%. U ke ke ua eketsa likarolo tse ling, esita le letsoai kapa tsoekere ha li khothalletsoe. Lithollo tse lokiselitsoeng ka tsela ena li tla ba le phello e ntle ea antioxidant 'meleng le ho thusa ho theola boima ba' mele.

Ho na le tumelo e tsebahalang ea hore ka sehlahisoa sena ho na le monyetla oa ho phekola boemo bo eketsehileng ba tsoekere 'meleng, empa ha ua lokela ho lumela joalo ka tumelo. Ke setsebi se tšoanelehang feela se tla khona ho fana ka kalafo e nepahetseng, eo, ntle le matlapa, e tla kenyelletsa phepo e nepahetseng. Buckwheat e na le thuso haholo - ha e bake tsoekere e tsohang ka tšohanyetso, e khona ho thibela mathata a mofuta oa 2 lefu la tsoekere, joalo-joalo - empa leha ho le joalo, pele o ntlafatsa lijo tsa hau, ho molemo ho batla likeletso tsa ngaka ea hau.

Buckwheat lino-mapholi

Ntle le lijo tse phahameng, batho ba nang le lefu la tsoekere ba ka sebelisa li-buckwheat e le motheo oa lino tse phetseng hantle:

Ho kenella. Litapole tse peli tsa buckwheat e tloaelehileng e tšeloa ka metsi ebe e belisoa hora e le ngoe ka bateng ea metsi. Croup e lokela ho phehoa hantle haholo. Ebe motsoako ona oa hlohlona. Moro o koahile 'me o jeoa ka linoelo tse 0,5 makhetlo a 2 ka letsatsi.
Kissel. Buckwheat e halikiloe ho sebelisoa blender kapa ho kopanya. Li-tablespoon tse tharo tsa phofo e fumanoeng li kenngoa ka metsing a batang (300 ml) ebe li belisoa ka ho hlohlelletsa ho sa feleng metsotso e mengata. Ba tsitlella ho kissel bakeng sa lihora tse 3 mme ba noe makhetlo a 2 ka letsatsi hora e le 1 pele ba ja.

Buckwheat ke ntlo ea polokelo ea lintho tse nyenyane le tse kholo, livithamini, limatlafatsi. Ho kenella ha eona ka mehla lijong ho lumella motho ea nang le lefu la tsoekere hore a theole tsoekere ntle le lijo tse matlafatsang. Ntle le moo, buckwheat e na le phello e molemo ts'ebetsong ea endocrine le boits'ireletso ba mmele. U hloka feela ho tseba mokhoa oa ho e sebelisa hantle bakeng sa lefu lena mme u se ke oa lebala ka ho bona ngaka.

Thepa le sebopeho sa lik'hemik'hale

Ka boemo ba index ea glycemic (GI - 55), lijo-thollo li maemong a bohareng tafoleng. Ho sebetsa se tšoanang ho dikahare tsa eona tsa khalori: 100 g ea buckwheat e na le 308 kcal. Le ha ho le joalo, e khothalletsoa lethathamo la tsoekere. Moetso o kenyelletsa:

lik'habohaedreite - 57%
proteni - 13%,
mafura - 3%,
fiber ea phepo - 11%,
metsi - 16%.

Li-carbohydrate tse nyane, fiber ea phepo le protheine e etsa hore ho khonehe ho etsa lethathamo le lumellanang le maemo a lijo le litlhoko tsa 'mele.

Croup e na le likarolo tsa mohlala (ho% ea litlhoko tsa letsatsi le letsatsi):

silicon - 270%,
Manganese -78%
koporo - 64%
magnesium - 50%
molybdenum - 49%,
phosphorus - 37%,
tšepe - 37%
zinc - 17%
potasiamo - 15%
selenium - 15%,
chromium - 8%
iodine - 2%,
calcium - 2%.

Tse ling tsa metsoako ena ea lik'hemik'hale li bohlokoa haholo lits'ebetsong tsa metabolic:

silicon e ntlafatsa matla a marako a methapo ea mali,
manganese le magnesium li thusa ho monya insulin,
chromium e ama ho pepeseha hoa membrane ea lisele bakeng sa ho monya tsoekere, e sebelisana le insulin,
zinki le tšepe li matlafatsa phello ea chromium,

Habohlokoa haholo ho bakuli ba nang le lefu la tsoekere, ho ba teng ha chromium ho buckwheat, e thusang ho monya mafura hantle, ho thibela nts'etsopele ea botenya.

Li-vithamine tsa B le PP tse kenyellelitsoeng ka har'a motsoako li bapala karolo ea bohlokoa ho metabolism ea lintho tse nang le tsoekere: li boloka boemo ba tsoekere le cholesterol.

Buckwheat bakeng sa lefu la tsoekere ke sehlahisoa sa bohlokoa, ts'ebeliso ea sona e thusa ho fetisa letsoai ka 'meleng.

Lijo tsa Buckwheat

Ntle le lijo-thollo tse tloaelehileng tsa lijo-thollo, u ka pheha lijana tse fapaneng tse phetseng hantle le tse monate.

Hoseng bakeng sa lijo tsa hoseng ho kgothaletswa ho nwa kefir ka buckwheat ho theola tsoekere ea mali. Ho etsa sena, mantsiboea, tšela 20 g ea buckwheat ea fatše ka kopi e le 1 ea kefir. Haeba sejana sena se loketse ho jeoa lijong tsa mantsiboea, joale ha ho ka mor'a lihora tse 4 pele ho robala.

Litsebi tsa endocrinologists li lumela hore ka tsela ena phello ea kalafo e fumanoa, ka hona, lengolo lena la bongaka ha lea lokela ho hlekefetsoa: ho ja letsatsi le letsatsi ntle le libeke tse fetang tse peli.

Melemo le likotsi tsa buckwheat ka kefir hoseng ka mpeng e se nang letho le lefu la tsoekere:

Molemo: ho hloekisa tšilo ea lijo ho tsoa chefo, le ho tloaela metabolism.
Kotsi: monyetla oa ho eketsoa hoa ts'ebetso ea ho ruruha ka har'a sebete le manyeme, ho mpefala ha mali.

Bakeng sa lijo tsa motšehare, pasta e tloaelehileng e ka nkeloa sebaka ke li-noodle tse boreleli tse tsoang phofo ea buckwheat. Li-noodle tse joalo li rekisoa ka lebenkeleng kapa o ka iketsetsa tsona. Ho etsa sena, sila grits e grated ka kofi grinder le phofo ea koro ka karolelano ea 2: 1 ebe o tšela hlama e pholileng metsing a belang. Ho na le hlama ea hlama e nang le hlama ka hlama, ebe e emeloa hore e ome ebe e khaoloa. Sejo sena se tsoa lijong tsa Japane, se na le tatso e monate ea phepo e ntle haholo ho feta bohobe le bijoux e entsoeng ka phofo ea koro.
Buckwheat porridge e nang le li-mushroom le linate e loketse lijo tsa motšeare le lijo tsa mantsiboea. Lisebelisoa tsa ho pheha:

buckwheat
shallots
li-mushroom tse ncha
linate (efe kapa efe)
konofolo
celery.

Fry meroho (li-cubes) le li-mushroom (slices) ka 10 ml ea oli ea meroho, tšela metsotso e 5-10 ka mocheso o tlase. Kenya khalase ea metsi a chesang, letsoai, pheha ebe u tšela li-buckwheat. Ka mocheso o phahameng, futhumatsa ho pheha, fokotsa mocheso le metsotso e 20. Fry 2 tbsp. l linate tse sithabetseng. Fafatsa phofo e phehiloeng le bona.

O ka pheha pilate ea buckwheat.

Ho etsa sena, eiee metsotso e 10, eiee, konofolo, lihoete le li-mushroom tse ncha ka pane ka tlas'a sekwahelo ntle le oli, o eketsa metsi a fokolang. Kenya khalase e 'ngoe ea metsi, letsoai ebe u tšela lijo-thollo tse 150 g. Pheha metsotso e 20. Metsotso e 5 pele pheletso ea ho pheha tšela kopi ea kotara ea veine e khubelu e omileng. Fafatsa sejana se phethiloeng ka dill mane ebe u khabisa ka linoko tsa tamati.

Maikutlo a lingaka

Lefu la tsoekere ke lefu le tšoauoang ke tlhahiso e sa lekaneng (kapa ho se be teng ka botlalo) ha insulin maling. Ka lebaka la khaello ea insulin, ho ba thata ho phethela ho phatloha ha tsoekere, ho na le keketseho ea boemo ba eona. Ka tekanyo e fokotsehileng ea insulin le keketseho e kholo ea tsoekere, boemo bo kotsi ba moeli bo hlaha - komisi.

Ho na le li-degrees tsa 2 tsa lefu la tsoekere, tse hlokang mekhoa e fapaneng ea kalafo. Leha ho le joalo, phepo e nepahetseng e bohlokoa. Tlhokahalo e ka sehloohong ea lijo ke hore ha ea lokela ho tsosa keketseho ea tsoekere ea mali. Ka hona, bakeng sa ts'ebeliso ea letsatsi le letsatsi, lihlahisoa li khethoa tseo index ea glycemic e sa feteng likarolo tsa 50-5.

Lenane la glycemic la buckwheat ke li-unit tse 50, ka hona li ka nkuoa li bolokehile bakeng sa lefu la tsoekere. Croup e na le likhalase tsa 345 kcal ka 100 g. Ka lebaka lena, buckwheat e fana ka nako e telele ea nako, ha e kenye letsoho kholisong ea botena.

Le ho ba teng ha starch ho eona, eo ka molao-eona e eketsang tsoekere ea mali, ha e tšabe letho, hobane fiber e boetse e fumanoa likomkomere. E thusa ho ntlafatsa tšilo ea lijo, e tlosa le starch lipelong pele e qala ho senyeha. Kahoo, fiber e bonahala e fokotsa maemo a tsoekere.

Buckwheat ke e 'ngoe ea lijo-thollo tse phetseng hantle. Ho etsa kopo ena ho lumella sebopeho sa eona se ruileng. Ntle le moo, semela sa makhapetla ke sona feela semela se ke keng sa fetoloa ka liphatsa tsa lefutso; ha se monya meriana e bolaeang likokonyana e sebelisoang temong. Kahoo, lithollo tsa buckwheat ke sehlahisoa se nang le tikoloho. Litaba tse phahameng tsa lysine ka har'a lijo-thollo ke amino acid ea bohlokoa (e sa hlahisoang ke 'mele), e ka thibelang tsoelo-pele ea likatse.

Nicotinic acid, e hlokahalang haholo ho batho ba nang le lefu la tsoekere, le teng mona. E ama manyeme, e hlohlelletsa tlhahiso ea insulin. Manganese le eona e kenya letsoho ts'ebetsong ena. Ho lumeloa hore khaello ea eona ke e 'ngoe ea lisosa tsa lefu la tsoekere. Buckwheat e na le selenium, e thusang ho matlafatsa mmele. Joalokaha u tseba, tsamaiso ea 'mele ea ho itšireletsa mafung a nang le mafu a sa foleng e fokotseha haholo, ka hona, ho ja ka tsela e leka-lekaneng ke ntho ea bohlokoa. Ntle le moo, selenium e kenella ho kenngoeng ha tšepe.

Ka tlhahiso e sa lekanyetsoang ea insulin, lintho tse nang le zinc ka 'meleng lia fokotseha. Sena se bakoa ke taba ea hore zinc ke karolo ea limolek'hule tsa insulin. Ho ba teng ha zinc ho buckwheat ho boetse ho e thusa haholo ho batho ba nang le lefu la tsoekere.

Chromium e teng ka har'a croup e kenella ts'ebetsong ea ho laola maemo a tsoekere, mme e thusa ho hatella takatso ea ho ja lipompong. 'Me li-acids tsa polyunsaturated tse teng ka har'a eona li hlokahala bakeng sa ho etsoa ha li-enzymes, li nka karolo lits'ebetsong tsa metabolic le ho matlafatsa, ho eketsa ho phahama ha marako a methapo.

Ntle le moo, buckwheat e na le livithamini tsa B, hammoho le retinol le tocopherol. Ho na le vithamine e ngata le liminerale tse nang le liminerale li u fa monyetla oa ho qoba ho haelloa ke livithamini le ho haella ha lintho tse etsahalang, hobane ho na le kotsi ea lefu la tsoekere mabapi le lithibelo tsa lijo.

Leha e na le sebopeho sa eona le melemo ea eona, li-buckwheat, leha e le tse sa tloaelehang, li baka mathata. E khona ho lematsa ka ho se mamellane ha lijo-thollo. Vridgeous porridge (ke hore, ena e khothalletsoa lefu la tsoekere) e ka baka khatello e matla le ho sokela. Ka tloaelo ea mathata ana, grits e khothalletsoa hore e be fatše pele e pheha.

Buckwheat ha e khothalletsoe ho batahobane e thusa ho eketsa tlhahiso ea likhase le bile e ntšo. Ho kopana ha kefir le buckwheat ho ke ke ha thusa letho ka ho eketseha ha acidity ea ka mpeng, ho se sebetse hantle ha rehe, ho tloaetse ho ts'oaroa ke lets'ollo.

Green buckwheat ha e sebelisoa hampe e ka baka ho eketseha ha khase. Ntho ea bohlokoa haholo mona ke boleng ba lijo-thollo le ho latela theknoloji ea ho mela. Ho seng joalo, tšebeliso ea eona e ka baka ho ruruha.

Ka lebaka la litaba tse phahameng tsa rutin ka har'a li-kernels tse tala, ho eketseha ha mali ho ka eketseha, ka hona mefuta ena e mengata ha e khothaletsoe batho ba tloaeloang ho ba mali.

Melao ea kopo

Green buckwheat ke analogue e thusang ho feta ea lijo-thollo tse sootho, hobane qetellong e fumanoa ka ho halika. Nakong ea phello ea mafura, karolo ea lintho tse thusang e ea senyeha. Ho tloha ntlheng ena ea pono, green buckwheat e na le sebopeho se nonneng le se phethahetseng haholoanyane.

Monyetla oa "buckwheat" e tala ke bokhoni ba ho se e phehe ka tsela e tloaelehileng pele u e sebelisa, hammoho le phepo e ntle. Likomkomere tse joalo li ka hlahisa letlobo le tala, haholo-holo tse nang le li-amino acid le vithamine C.

Leha o na le molemo o moholo, botoro e putsoa ha ea lokela ho jeoa hanyane feela, ha ho na likhaba tse fetang 7 ka nako e le ngoe. Ka lebaka la dikahare tse phahameng tsa lik'habohaedreite ka har'a lijo-thollo, ha ho kgothaletswe ho ja li-buckwheat ka bongata. Lithane tse 6-8 li lekane ka ho sebeletsoa. Ha ho khothalletsoe ho ja lijana tse thehiloeng khekheng ena letsatsi le leng le le leng, makhetlo a 2 ka beke lia lumelloa.

Ntle le porridge, o ka pheha li-buckwheat ka kefir, limela tsa tsoekere, hammoho le ho fumana li-noodle tsa buckwheat.

Mehlala ea Mohlala

E 'ngoe ea lijana tse tsebahalang haholo tsa lefu la tsoekere ke buckwheat ka yogurt kapa kefir (bakeng sa lefu la tsoekere la mofuta oa 2, o lokela ho nka kefir e nang le mafura a seng ka tlase ho 1.5%). Sejana ha se na thuso feela, empa hape se bonolo ho se pheha. Ho etsa sena, li-buckwheat tse hlatsoitsoeng le tse omisitsoeng hanyane-kae li tšeloa ka kefir ebe li tloheloa ka foromo ena lihora tse 8-10.

Hangata, buckwheat ho latela risepe ena e lokiselitsoe lijo tsa hoseng. E behe mantsiboea. Karolelano ea likhakanyo tsa lihlahisoa: khalase ea kefir e hloka likhaba tse 2 tsa lijo-thollo tse omeletseng. Pejana, grits e ka ts'oaroa ho ea boemong ba phofo e sebelisa grinder ea kofi, ka nako eo ho tla nka lihora tse 3-4 ho lokisa sejana. U ka boela oa etsa sejo se phetseng hantle ho tsoa ho lijo-thollo tse tala. Bakeng sa sena, lijo-thollo li tšeloa ka metsi a batang a hloekileng. Metsi a lokela ho koahela lisakerete ka botlalo, e hloka ho ts'oaroa lihora tse 2-3. Kamora nako e boletsoeng, metsi a metsi, 'me koro e lumelloa ho ema lihora tse 10. Kamora moo, e se e loketse ho sebelisoa.

Splouted buckwheat ke sejo se seng se sebetsang le se lumelletsoeng sa lefu la tsoekere. E ka tsoakoa le kefir, e eketsoa ho li-salads tsa meroho. Bakeng sa tsoele pele, mohloa o motala o lokela ho hlatsuoa ebe o koaheloa ka sekoti se tšesaane (se sa feteng 1 cm) ka sejaneng sa khalase. Poone e tšeloa ka metsi a futhumetseng ebe e siuoa lihora tse 5-6. Kamora nako e boletsoeng, o hloka ho pheta ts'ebetso.

Mohato o latelang oa ho mela ke ho tlatsa monokotšoai hape ka metsi a futhumetseng, ho a beha sebakeng se futhumetseng ebe u tloha bakeng sa letsatsi. Nako le nako ha u qeta lihora tse 4-5, ho khothaletsoa ho fetola lipeo. Kamora letsatsi, matheba a manyane a masoeu - lipeo li tla hlaha ho tsona. Boloka melee e mele ka sehatsetsing nako e sa feteng matsatsi a 7. Lihlahisoa matsatsing a pele li na le molemo o moholo.

Ka lefu la tsoekere, o ka ja porata e hlahelletseng ka metsing. Haeba e na le mokhoa o ts'oanang oa ho feto-fetoha le maemo, ka nako eo litaba tsa eona tsa khalori li tla nyoloha ka makhetlo a 2, e leng se sa rateheng. Ho lokisa sejana se viscous, lijo-thollo tse hlatsoitsoeng li tšolloa ka metsi a batang (li-buckwheat ho karolelano ea metsi ke 1: 2,5). Pane e nang le grits e tšeloa mollong ebe e tlisoa ho pheha, beha letsoai. Kamora ho belisa mokelikeli, mollo o fokotsehile, koahela pane ka sekwahelo ebe u pheha ho fihlela metsi a fetoha mouoane.

Ho ntlafatsa tatso ea li-porridge, u ka e pheha ka li-mushroom. Ho etsa sena, ligrama tse 200 tsa li-mushroom (mahe a linotši, russula, li-mushroom) li phehiloe ka metsing a belang bakeng sa metsotso e 20, ka mor'a hore metsi a tšeloe, li-mouoane li qhekelloa ebe li khabeloa hantle. Li-mushroom li lokela ho theoleloa hanyane ka pane, ebe li khaola onion moo.

Ho molemo ho fafatsa slices ea li-mushroom ka pane kapa ka sopho e tebileng, ka mor'a moo tšela ligrama tse 100 tsa li-buckwheat groats moo, u li fafatse kaofela metsotso e seng mekae ebe u eketsa 200-250 ml ea metsi le letsoai. Koahela 'me u phehe ka mocheso o tlase. Sebeletsa ka litlama.

Lefu le leng la Lefu la Tsoekere le Khabane buckwheat noodle kapa soba. O ka reka sehlahisoa se felileng ka lebenkeleng, empa se sireletsehile haholo bakeng sa lefu la tsoekere - o tla se pheha (o tla ba le bonnete ba sebopeho). Ho feta moo, e tla nka metsoako e 'meli feela. Ona ke phofo ea sea-buckwheat (linoelo tse 4) le metsi a belang (senoelo se le seng). Sebakeng sa phofo, o ka sebelisa li-buckwheat tsa fatše.

Tšela metsi a belang holim'a phofo, khaba hlama e thata. U kanna ua hloka ho eketsa metsi a belang ho feta. Arola hlama ka libolo, u li tlohele metsotso e 10. Ebe o tšela, o fafatse ka phofo 'me u khotse li-noodle hantle. O ka pheha li-noodle hang-hang kapa o omme hanyane ebe o li boloka ka ho sebelisa moo ho hlokahalang. Cook soba ha ea lokela ho feta metsotso e 10. U ka e kopanya le khoho kapa mohatla, tlhapi, meroho, chisi tse nang le mafura a tlase.

Ho fokotsa le ho tsitsisa maemo a tsoekere le ho matlafatsa boits'ireletso, o ka pheha moro oa buckwheat. Ho etsa sena, silila lijo-thollo ebe u li tšela ka metsi a batang a tlhotliloeng (30 g ea lijo-thollo tse 300 - 300 ml ea metsi).

Fokotsa moro bakeng sa lihora tse 3, ebe u ema ka bateng e nang le mohloa ka lihora tse peli. Moro o tahiloe ka mpeng e se nang letho makhetlo a mararo ka letsatsi, 50 ml ka 'ngoe. Pele o sebelisoa, o lokela ho buisana le ngaka ea hau.

O ka pheha lijong tsa mantsiboea li-cutlets tsa buckwheate tsamayang hantle le sejana sa lehlakoreng sa meroho. Ho lokisa li-cutlets, li-flakes tsa buckwheat (100 g) li lokela ho tšeloa ka metsi a belang ebe li belisoa metsotso e 5 ho fihlela phofo e bonoang e fumaneha. Ebola litapole, u li hlatsoe kahare le linama. Fafatsa lero le ho le tlohella hore le ts'oane. Litapole tse halikiloeng ka khalase, eiee e khabisitsoeng hantle le kharafu ea konofolo li tsoakane. Kenya metsi a belisitsoeng kapa lero la litapole (ntle le sediment) ho nama e halikiloeng. E sala feela ho eketsa linoko le letsoai le ratang haholo, ka matsoho a metsi ho etsa li-cutlets, li li tšele ka pane kapa ho phehela banyalani.

E loketse sessert thepa e halikiloeng e halikiloengMohlala, li-pancake, li-buns tse fapaneng. E lumelletsoe le li-pancake ntle le phofo ea koro (sebelisa buckwheat) ka lebese. Bakeng sa ho pheha, o hloka linoelo tse 1.5 tsa phofo ea buckwheat, mahe a 2, halofo ea khalase ea lebese e nang le mafura a 2,5%. Mahe a linotsi a Buckwheat (thispone e le 1) e sebelisoa e le setso. Ho etsa hore hlama e be le moea o eketsehileng, o ka eketsa tee ea phofo ea ho baka.

U lokela ho fumana hlama ea mokhoa o tloaelehileng oa pancake, haeba ho hlokahala, o ka eketsa phofo e eketsehileng kapa lebese, hammoho le apole e tala e tala. Pele o baka, likhaba tse 3 tsa oli ea meroho li tšeloa ka hlama, ka mor'a moo li-pancake li khabeloa ka pane e halikiloeng ea ho halika.