Buckwheat flour Buckwheat flour calories
Buckwheat flour, like any other, is of varying degrees of purification, that is, it contains more or less whole grain residues. But her color is always grayish-brown.
Due to the fact that buckwheat does not contain gluten, in Europe flour from it is popular among supporters of a gluten-free diet and just fans of a healthy diet. Buckwheat noodles are common in Asia, especially in Japan, Tibet. Even in small quantities, buckwheat flour satisfies hunger well, although its average calorie content is 353 kcal per 100 g. It contains a number of rare useful amino acids, promotes detoxification of the body.
The benefits and harms of buckwheat flour
In the list of essential cereals recommended by nutritionists, buckwheat is one of the first. It is really very useful: it contains iron, potassium, calcium, phosphorus, magnesium, iodine, a full complex of vitamins B and vitamin P, and besides, it does not contain gluten, an allergy to which at the beginning of the 21st century killed half of the population of developed countries. Buckwheat, however, is useful for any type of allergy, as it removes toxins from the body that increase allergic reactions.
According to all the laws of nature, there can be no gluten in buckwheat, since it is not a cereal. Although sowing buckwheat is called Greek wheat, it has nothing to do with the genus of bluegrass, or cereals. She is from buckwheat, like rhubarb or sorrel. In ancient India and Nepal, buckwheat began to grow more than four thousand years ago. By the beginning of the Middle Ages, it had already spread to Central Asia, the Caucasus, Europe, and the Far East. Although buckwheat is not a grain at all, flour is made from it. Lush bread from pure buckwheat flour will not work, but in flat pastries it behaves exemplary.
In Brittany (a region in northwestern France), amazing thin and transparent pancakes are baked from buckwheat flour, and in the department of Corrèze, buckwheat turt is preferred - thick pancakes served with a substantial portion of filling. In Japan, soba noodles are made from buckwheat flour - a great way for pasta lovers to get rid of guilt: it is less caloric, better digested and goes well with vegetable sauces. It is known that Russian emigrants first of all begin to miss buckwheat. By the way, the Americans use the word kasha just for buckwheat porridge, which they saw in Russian restaurants in Queens and Brighton Beach. In our own regions, where the art of making buckwheat porridge is perfectly mastered, buckwheat flour is less popular, but they make pancakes, pancakes with it, add it to buckwheat cutlets, buckwheat cutlets.
The leaders in the supply of buckwheat to the world market are China and India, there are many buckwheat fields in Russia. Also, "Greek wheat" is grown in Poland, Denmark, Holland, France, Ukraine ... At some point, the fashion for buckwheat will surely cover the whole world, as it was, for example, with quinoa.
As mentioned earlier, the most common dish made from buckwheat flour is pancakes.
Preparation: 15 minutes + 1 hour to prepare the dough.
Preparation: 10 min. for 4 servings + pancakes without filling.
For the test you will need: 300 g of buckwheat flour 7 egg 750 ml of water 70 g of salt vegetable oil.
For the filling: 4 slices of boiled ham 4 eggs 700 g grated cheese salt, pepper.
Sift flour and salt into a deep bowl, beat in an egg and, pouring in a thin stream of water, mix until a homogeneous batter is obtained. Let the dough stand in the refrigerator for a while (about 1 hour).
Heat a small amount of vegetable oil in a frying pan and bake pancakes in portions (about 2 minutes on each side).
Prepare pancakes with filling in portions. Heat a small amount of oil in a frying pan and put the finished pancake on it. Put a slice of ham, sprinkle with grated cheese, salt and pepper and fold the pancake in half. Crack an egg onto the stuffed pancake and cook for approx. 5 minutes until cheese is melted and egg is curdled. Salt the pancake, pepper it and put it on a plate. Serve the dish hot.
Buckwheat flour is obtained from buckwheat - an environmentally friendly plant. It is grown without the use of pesticides and chemical fertilizers, as it is unpretentious to any soil and displaces weeds on its own. Buckwheat products contain many useful elements. So, buckwheat flour helps to improve the body, lose weight and get rid of various ailments.
Benefit
Buckwheat flour belongs to dietary products.
It allows you to get rid of unnecessary weight in a minimum period of time, cleanse the body of toxins and significantly improve overall well-being. There are many low-calorie recipes based on this flour, so this diet is ideal for those who cannot refuse delicious pastries and other desserts at all. Dishes from this product can be consumed in fasting, as well as for vegetarians.
What are the beneficial properties of buckwheat flour for the human body?
- It contains a complete set of B vitamins, without which the stable functioning of the brain and nervous system is impossible;
- thanks to vitamin PP, it improves blood circulation, normalizes cholesterol metabolism (removes harmful and increases the amount of useful),
- provides the human body's need for copper - an element that is actively involved in cell growth, ensuring the stability of the immune system;
- it contains a high content of manganese - a mineral on which harmonious metabolism, normal functioning of the thyroid gland, blood sugar levels, full absorption of vitamins A, C, group B depend;
- contains a sufficient amount of zinc, which helps skin cells to renew itself, prevents premature wrinkles, and ensures healthy growth of nails and hair;
- is a source of essential acids that are easily absorbed and supply cells with energy;
- due to a significant amount of dietary fiber, improves intestinal motility, normalizes the digestion process, gently eliminates constipation, relieves heartburn;
- prevents diseases characteristic of the elderly population: arthritis, rheumatism, atherosclerosis;
- saturates the body with important (especially for pregnant women) folic acid;
- with anemia (including in infants) quickly increases the level of hemoglobin in the blood.
Buckwheat flour is used in home cosmetics. It produces skin scrubs with a mild exfoliating effect, nourishing and rejuvenating face and hair masks.
Harm
Buckwheat flour, consumed in large quantities, will not harm a healthy body. During an exacerbation of serious diseases of the gastrointestinal tract, products based on this flour can cause pain.
Buckwheat is the only plant that is not treated with chemicals and does not undergo genetic modification, so the flour from it does not contain carcinogens and GMOs. The amount of fats and carbohydrates in it does not exceed the norm.
calories
The calorie content of 100 g of buckwheat flour is 353 kcal, which is 16.9% of the recommended daily allowance. To measure the required mass of the product at home, you will need spoons and glasses. The table shows data on the calorie content of buckwheat flour in these units of measurement:
Contraindications
Buckwheat flour is not contraindicated during pregnancy. It is useful for expectant mothers to use it for cooking every day.
The use of buckwheat flour has practically no contraindications.
You should limit the product in your diet during exacerbations of ulcers and gastritis. In rare cases, there may be a complete intolerance to buckwheat flour, while it must be completely excluded from use.
The nutritional value
Vitamins and minerals
To use buckwheat flour to bring even more benefits to the body, you should cook it yourself. In the process of home processing, buckwheat will lose much less nutrients and valuable chemical elements than in factory production. If you do not previously peel the grains from the husk, you will get a more useful buckwheat flour with bran.
Buckwheat flour is obtained by grinding buckwheat. It has a special taste, high nutritional value and excellent digestibility.
Composition
The composition of flour is similar to the composition of buckwheat. It includes a large number of useful substances: dietary fiber, saturated fatty acids, ash, vitamins E, B1, B2, B6, B9, PP, minerals (cobalt, molybdenum, manganese, fluorine, zinc, copper, sulfur, iron, potassium phosphorus, calcium, magnesium, sodium).
calories
100 grams of cereal contains 353 kcal.
Use
Buckwheat flour is a dietary product that is widely used in baby food. It is also suitable for the preparation of confectionery, pasta, pancakes, casseroles, pancakes, various side dishes and muffins.
How to cook
Since there is no gluten in buckwheat flour, it must be mixed with wheat flour. Otherwise, the dough will not knead or will not be sufficiently solid.
Beneficial features
Buckwheat does not contain gluten, so it is suitable for people with allergies to this substance.
Regular consumption of buckwheat flour will help to cope with severe physical and mental stress, metabolic disorders, immune system disorders, obesity, digestive disorders, high levels of toxins and cholesterol.
Buckwheat does not belong to grain crops, but is considered pseudo-grain. It has much more in common with rhubarb than, for example, with wheat. There is no gluten in these triangular seeds. Therefore, buckwheat products (porridge, noodles and flour) are gluten-free.
Buckwheat flour (Kuttu Ka Atta in Hindus) makes excellent pancakes due to its high fiber and protein content. The product is also used for baking healthy muffins, cookies and bread.
In terms of calories, buckwheat flour is not too different from white wheat flour. But due to the large amount of complex “slow” carbohydrates, it is considered healthier and even dietary. In addition, it has a relatively low glycemic index (GI).
Calorie content: in 1 serving (1 cup, or 120 g) 402 kcal, of which only 33 kcal are fat and 61 are protein.
The ratio of proteins, fats and carbohydrates (BJU) in 1 serving (120 g): 15.14:3.72:84.71 (in grams).
Contains 8 essential amino acids including arginine, lysine, glycine, methionine and tryptophan. It is also a good source of trace elements: magnesium, iron, potassium, phosphorus and manganese. Molybdenum, cobalt and sulfur are present.
What is useful
Particular attention in the composition of this type of gluten-free flour deserves rutin, a flavonoid that is good for the cardiovascular system. It has the following properties:
- dilates blood vessels;
- improves blood circulation;
- saturates the blood with oxygen;
- reduces the level of cholesterol in the blood;
- prevents fat oxidation by free radicals;
- prevents excessive blood clotting;
- assists in the treatment of hypertension;
- reduces the permeability of blood vessels.
"Buckwheat" rutin will be beneficial in the treatment of varicose veins, radiation damage and gout.
The low glycemic index of buckwheat (GI = 54) also applies to derivative products, which opens up opportunities for use in the diet of diabetics. Thus, buckwheat flour lowers blood sugar much more slowly than rice or wheat flour. In addition, the product contains chiroinositol, which helps in the treatment of type 2 diabetes.
Other useful properties:
- reduces the risk of gallstone formation due to the large amount of insoluble fibers;
- reduces the secretion of bile acids;
- facilitates the absorption of calcium by the body, prevents osteoporosis, promotes the formation of a healthy bone structure;
- hypoallergenicity;
- cleanses the intestines and strengthens its walls;
- improves appetite;
- promotes weight loss;
- effective remedy in the treatment of dysentery;
- helps with chronic diarrhea;
- does not contain pesticides and other toxins;
- relieves swelling, removing excess fluid from the body;
- a set of essential fatty acids makes the skin soft and radiant;
- a source of high quality vegetable protein;
- thanks to complex carbohydrates, promotes hair growth.
How to cook at home
Today you can buy this product in almost any supermarket. If you need sprouted buckwheat flour, look for it in health food outlets. You can also cook on your own:
- Sort through the cereal (if required).
- Rinse thoroughly under running water, then dry.
- Grind to the consistency of flour in a blender, coffee grinder or food processor.
Such a homemade product will contain more nutrients than a store-bought product, since you did not get rid of valuable husks.
Buckwheat flour can cope with pancakes and pancakes on its own, but in muffins and bakery products, culinary experts advise using only 20-25% of this product as part of the flour mixture.
Combined with kefir
A mixture of buckwheat flour with kefir is used to cleanse the body of toxins and lose weight without diets. This combination will also be useful for diabetics. Regular consumption will have a beneficial effect on the health of the liver and blood vessels.
Pour into a glass of kefir 1 tbsp. l. buckwheat flour and put it all in the refrigerator. A low temperature will preserve the pleasant taste of the drink, but will not harm the natural fermentation process.
For dietary and other therapeutic and prophylactic purposes, it is recommended to drink such a mixture in the morning before breakfast for 2 weeks.
This method of healing the body has its own contraindications. They concern people with gastritis and liver diseases (including hepatitis), for whom eating raw cereals is a difficult test.
Harm and contraindications
Caution: Allergy
Buckwheat and its derivative products contain highly active allergens, so they often cause a negative reaction in sensitive people. Main symptoms:
- edema;
- redness in the mouth;
- swelling of the lips and face;
- swelling of the throat;
- nausea;
- vomit;
- dizziness;
- dyspnea;
- allergic rhinitis;
- nasal congestion;
- redness and itching in the eye area;
- diarrhea.
In severe cases, a person may experience life-threatening allergy symptoms known as anaphylaxis. Seek medical attention at the first sign.
The allergens in buckwheat flour are thermally stable, so baking in the oven will not reduce the risk of adverse reactions.
Interestingly, people who are allergic to buckwheat can safely eat wheat, oats, rye and barley.
Dangerous fiber
Buckwheat flour contains enough fiber to cause indigestion symptoms such as abdominal cramps and gas in some individuals. The product is contraindicated in:
- Crohn's disease;
- irritable bowel syndrome (IBS).
Although some patients with IBS find that increasing the amount of dietary fiber in the diet, on the contrary, helps to suppress some of the symptoms of the disease.
Selection and storage
If you suffer from celiac disease, when buying, you need to make sure that buckwheat flour was produced separately from wheat flour. If you are allergic to gluten, even traces of it can cause serious harm to health. You will also be interested in other types of gluten-free flour, such as amaranth and corn.
On sale you can find flour of a light or dark shade. Light - less nutritious, but popular because of its pleasant baking appearance.
Lovers of wholesome organic food praise sprouted buckwheat flour. Sprouting detoxifies antinutrients such as phytic acid, which binds with iron, calcium and zinc, reducing their absorption.
According to the American Heart Association, unpeeled sprouted grains can contain up to 4 times more niacin, 2 times more vitamin B6 (pyridoxine) and folate, more protein, and less starch than unsprouted grains.
“Because of the relatively high fat content, buckwheat flour can quickly become rancid,” argue the University of Wisconsin staff in their Alternative Field Crops Guide. “Product spoils especially quickly during the hot summer months.”
A single case of eating rancid flour is unlikely to lead to serious health problems. But taking it regularly can cause cell damage and clogged arteries, according to scientists at the University of Colorado.
Store this product in a clean, dry container with an airtight lid and in the refrigerator. It is recommended to use within 1-3 months.
Buckwheat flour, whole grain rich in vitamins and minerals such as: vitamin B1 - 27.8%, vitamin B6 - 29.1%, vitamin B9 - 13.5%, vitamin PP - 30.8%, potassium - 23.1%, magnesium - 62 .8%, phosphorus - 42.1%, iron - 22.6%, manganese - 101.5%, copper - 51.5%, zinc - 26%
What is useful Buckwheat flour, whole grain
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine and the risk of cardiovascular disease.
- Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
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