Doctor Clove often recommends friends to add some coarse cereals to their daily diet. Coarse grains and buckwheat are often mentioned by people.
Buckwheat is one of the staple foods of Yi people living in the alpine mountain areas of Sichuan, Qingjian and Guizhou in China. Buckwheat is also customary in the northwest. Buckwheat flour made from buckwheat is a very common staple food in our neighbors Japan and South Korea. In the west, buckwheat flour is one of the important raw materials of black bread and is also used to make porridge or starch to thicken soup.
These foods are much healthier than refined rice and white flour.
Buckwheat is not [wheat]
Buckwheat, also known as triangular wheat, has many varieties. Common buckwheat, tartary buckwheat and golden buckwheat, which belong to the same family, can be used as grain.
Buckwheat was planted in Western Asia as early as 6,000 BC, then gradually in Europe and Asia, and appeared in China in 2,600 BC. Buckwheat has a short growth period and can grow in barren acidic soil. It does not need too much nutrients and nitrogen, but it needs enough water to blossom in cooler climate.
Many people think that buckwheat is related to wheat. However, according to botanical classification, buckwheat is called [wheat], but in fact it is quite far away from [gramineous] crops such as wheat and barley.
Although it is not related to wheat in what, it does not affect the nutrition of buckwheat in any way.
Extremely high nutritional value
Eating buckwheat every day has countless health benefits, which are all due to the nutritional characteristics of buckwheat.
- The protein content of buckwheat is about 9%, higher than that of rice, wheat flour and corn. Moreover, the amino acid composition in the protein is relatively balanced, The content of lysine and threonine is still relatively rich, These two amino acids, They all belong to 8 kinds of [essential amino acids] of human body. Buckwheat is also rich in dietary fiber, 6.5 g of dietary fiber per 100 g of buckwheat, 20-30% of which is soluble dietary fiber, These dietary fibers have good effects on intestinal health and prevention of constipation. Vitamin B1 is 0.28 mg and vitamin B2 is 0.16 mg per 100 grams of buckwheat. The content of vitamin B1 and B2 is 3-20 times that of wheat flour, These rich vitamins B are necessary to maintain the normal function of the body. Buckwheat is also rich in iron. The iron content in buckwheat is 6.2 milligrams per 100g, even comparable to meat. Although the digestibility is almost the same, it can be eaten more, which is also helpful to help the human body supplement iron, especially suitable for people with iron deficiency anemia.
How to eat buckwheat?
Buckwheat rice
White rice is not suitable for controlling blood sugar due to its high degree of refining and its glycemic index is as high as 83. Moreover, white rice has lost a lot of vitamins, minerals and dietary fiber in the refining process, and its health value has been greatly reduced.
The latest dietary guidelines suggest that our daily staple food should be mainly cereals, and it is best to eat 50-150 grams of coarse grains and miscellaneous beans every day. At ordinary times, when making white rice, adding some buckwheat can not only increase the proportion of coarse grains, but also make it healthier and more delicious.
Raw materials: white rice and buckwheat
Practice: Soak buckwheat in warm water for 2-4 hours in advance, then put rice and soaked buckwheat together into an electric rice cooker, add water and cook.
Buckwheat flour
Buckwheat flour is darker in color than wheat flour and is easy to identify when buying. If buckwheat flour cannot be bought, there are also processed buckwheat flour that can be purchased directly in supermarkets.
Raw materials: buckwheat flour, scallion, garlic, seasonings, etc.
Practice: Chop scallion and put it into a small plate. Rub 2 cloves of garlic into mud for later use. After cooking buckwheat flour, mix scallion and seasoning.
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