Too long to watch
The famous "buckwheat" in the northwest is related to the same species as oats, and the nutritional content of the two is basically the same, and both are rich in β-glucan.
Staple foods such as soba wowo and fish fish made after milling wheat flour have high nutritional value and slow rise of blood sugar after meals, which are high-quality staple foods.
Have you eaten noodles?
When friends in Shanxi, Inner Mongolia and Henan see these two words, they must be able to think of a variety of different ways to eat, have they begun to secrete saliva? And southern friends who are not familiar with it may have tried it in "XX Village of Songmyeon" and "XX Lady King" because of curiosity~
When eating noodles, in addition to feeling delicious and novel, don't ignore its nutritional value.
Buckwheat is a kind of oat
Oats can be described as a big star in the cereal industry, control blood lipids, control blood sugar, help lose weight, improve constipation, convenient and delicious and cost-effective, who sees oats should praise a good oat.
However, when praising oats, many people have not paid attention to buckwheat, which seems to be just an inconspicuous small grain in the northwest region, but in fact, it is a very close blood relative to the kind of "oats" that everyone often says, or it can be said that buckwheat is a kind of oat.
In fact, the oat products on the market are mainly divided into two kinds of raw materials - "Avena sativa" (Avena sativa), which is more grown abroad, and "Avena nuda" (Naked Oats) grown in the northwest of the mainland, and "Buckwheat" is the alias of naked oats in the northwest region.
Chinese Museum of Natural History
The reason why it is called "naked" is because when the seeds are ripe, the seeds are loosely combined with the outer bark and are easy to separate themselves, in contrast, when the peeled oats are ripe, the inner and outer barks hold the grains tightly and are not easy to separate.
The nutritional value of buckwheat (naked oats) is also excellent, and it is also a good staple food that is much better than polished rice and white noodles.
Minerals & vitamins
Soda noodles are higher in calcium, potassium, magnesium, iron, zinc and vitamin B2 than wheat flour and refined white rice.
Source: China Food Composition Table (6th Edition, Volume 1)
Slow digestion, slow glycemia
As a staple food, starch is definitely the most important component, and starch is also digested quickly and slowly. Compared with rice, corn, millet and buckwheat, buckwheat has the highest content of resistant starch, a higher proportion of slow-digesting starch, and the lowest content of fast-digested starch [1], which means that the starch is broken down into glucose after eating, and the absorption rate into the blood is slow, and the increase of blood sugar is naturally slow.
In vitro environment that mimics the digestive tract, it has also been found that buckwheat is the slowest to be decomposed [1].
Lipid-controlling component - β-glucan
β-Glucan is a highly viscous soluble dietary fiber, which can form a gel-like substance in the digestive system, adhere to and wrap some nutrients, reduce the speed of digestion, and play a role in regulating blood sugar and blood lipids.
Many of the benefits of oats are largely due to β-glucan, which β has been shown to reduce postprandial blood glucose, improve dyslipidemia, control blood pressure, and reduce the risk of cardiovascular disease [2-3].
Buckwheat (naked oats) is also rich in β-glucan, and although in most cases it is indeed lost during processing into flour, it can actually retain a lot [4], and the staple food made from flour is more dry and can eat more nutrients.
Phenolic substances
In addition, the phenolic content of buckwheat (naked oats) is also very rich, which not only has antioxidant activity, but also inhibits the activity of a variety of digestive enzymes, thereby slowing down the digestion and absorption of carbohydrates [6].
That is to say, the anti-digestible starch, β-glucan and phenolics in the buckwheat have the effect of delaying the rise of blood sugar after meals, and the staple food made of buckwheat is still quite suitable for people with high blood sugar, and the glycemic index (GI) of whole grain rice is only 49 [7]
Anti-hunger
There is a saying in the northwest region: "Thirty miles of buckwheat noodles forty miles of cake, twenty miles of buckwheat noodles hungry waist, white noodles, rice can not eat enough", this is measured by how many miles can be driven after eating, a comparison of the hunger resistance of various staple foods, obviously, the noodles are still very advantageous.
The higher dietary fiber, protein and fat content than the general staple grain, as well as the higher proportion of resistant starch, are the support behind the fight against hunger. This is also why although the calories are not low, it is a staple food that is more suitable for weight loss.
Summary: the staple food of singumen is high in nutrition, anti-hunger, and slow in blood sugar, and the β-glucan also has certain benefits for controlling blood lipids.
莜面wowo(莜面栲栳栳)
The most popular is the soba noodles, soba noodles and good dough, find a smooth plane, one push, two rolls, three stands, steamed on the pot, dipped in soup to eat, chewy and fragrant, too cool.
Fish noodles
Some people love nests, some people love fish and fish, and the noodle fish is formed by rubbing by hand, and after rubbing, it can be steamed in the pot, or it can be directly put on the quick-cooked dishes in the pot and stewed together.
Wontons
Image source: CCTV-17 Agriculture and Rural Channel "Who Knows Chinese Food" 20201109 Simplifying the noodles
Cut the dough into small pieces, roll up shredded potatoes, shredded yam and other vegetables, steam it in a pot and eat, potatoes or yam and soba noodles are particularly harmonious together, all are the aroma of high-quality carbs!
There are too many ways to eat noodles, as well as dumplings, short flowers, snails, etc., and you are also welcome to add in the comment area~
Have you ever eaten sung noodles? How do you like to eat?
bibliography
[1] TANG Minyue. Effect of non-starch components on digestibility of starch in vitro in buckwheat[D].Beijing Forestry University,2020.DOI:10.26949/d.cnki.gblyu.2020.001133.)
[2] Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015 Dec 10;7(12):10369-87.
[3] Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21.
[4] Du Wei. Detection and analysis of β-glucan content of main naked oat varieties and oat products in mainland China[D].Inner Mongolia Agricultural University,2018.)
[5] Wang Xiaodong. Development of freshly squeezed rice of naked oats and study on hypolipidemic efficacy[D].Tianjin University of Science and Technology,2021.DOI:10.27359/d.cnki.gtqgu.2021.000002.
[6] Yang Zhihao. Study on glycolipid metabolism and intestinal flora regulation of gymnocarot phenolic compounds[D].Ningbo University,2020.DOI:10.27256/d.cnki.gnbou.2020.000606.
[7] Chinese Food Composition Table (6th Edition, Volume 1)
Editor: Xiaohui