Buchweizen: geröstet und ungeröstet

Buchweizen гречкаDer Buchweizen kommt ursprünglich aus Indien und Nepal, wo er „schwarzer Reis“ genannt und seit ca. 5.000 Jahren kultiviert wird. Die Körner dieses Pseudogetreides sind so geformt, dass sie stark an Bucheckern erinnern. Daher der deutsche Name „Buchweizen“.

Die Buchweizenpflanze hat zwei bemerkenswerte Eigenschaften: Sie verdrängt Unkraut vom eigenen Feld und stellt keine besonderen Ansprüche an den Nährboden. Dies macht den Pestizid- und Düngemitteleinsatz völlig überflüssig.


Der Buchweizen ist von Natur aus glutenfrei und enthält viele Vitamine (Е, В1, В2, В9 – Folsäure, PP, Rutin) und Spurenelemente (Eisen, Kalzium, Kalium, Phosphor, Jod, Zink, Fluor, Kupfer, Bor, Magnesium). Er besteht aus Kohlenhydraten, bekömmlichen Proteinen, Fetten und Ballaststoffen.

Da der Buchweizen kein Gluten (Klebereiweiß) enthält, eignet sich das Buchweizenmehl zwar nicht zur Brotherstellung, dafür aber für die Zubereitung von Pfannkuchen, Fladenbrot, Spätzle etc. Bei der Herstellung von Nudeln kann ein Teil des Weizenmehls durch Buchweizenmehl ersetzt werden. In Europa weitgehend unbekannt, ist gerösteter (brauner) Buchweizen in Russland und anderen aus der ehemaligen Sowjetunion hervorgegangenen Staaten eine beliebte Beilage zu Hauptgerichten.

Buchweizen wird bei langer Lagerung weder ranzig noch schimmlig – selbst bei erhöhter Luftfeuchtigkeit – und kann ohne Qualitätseinbußen über lange Zeiträume gelagert werden.


So gesundheitsfördernd der Verzehr von Buchweizen auch ist, sollte man sich keine zu lange Buchweizendiät verordnen. Wichtig zu wissen ist auch, dass
– der hohe Proteingehalt im Buchweizen Menschen mit Eiweißunverträglichkeiten schaden kann,
– das im Buchweizen enthaltene Rutin gefäßerweiternd wirkt und bei Menschen mit Bluthochdruck zu plötzlichem Blutdruckanstieg führen kann,
– der hohe Anteil an Kohlenhydraten den Blutzuckerspiegel steigen lässt, weshalb Menschen mit Diabetes und Nierenfunktionseinschränkungen den Buchweizen nur mit Vorsicht genießen sollten.


Damit der Buchweizen während der Zubereitung seine guten Eigenschaften behält, sollte man ihn nicht lange im Wasser einweichen, da er dabei zu viele wichtige Spurenelemente verliert. Zu langes Kochen zerstört den Großteil der Vitamine. Die Zugabe von Milch oder Zucker ist ebenfalls nicht wünschenswert.

Der geröstete (braune) Buchweizen lässt sich sehr einfach zubereiten:
Pro 100 Gramm Buchweizen braucht man 200 ml Wasser und etwas Salz.
Die Buchweizenkörner in einem Sieb mit kaltem Wasser abbrausen und in einen Topf mit leicht gesalzenem Wasser geben, den Topfdeckel schließen. Alles auf höchster Stufe aufkochen und danach auf mittlerer Stufe 15 – 20 Minuten kochen lassen, gelegentlich umrühren. Der Buchweizen ist fertig, wenn das Wasser komplett verdampft ist und die Körner sich wie kleine Blüten geöffnet haben. Wer mag, kann in den so zubereiteten Buchweizen etwas Butter geben und alles kräftig umrühren.


In Deutschland ist der braune (geröstete) Buchweizen weitgehend unbekannt. In den Supermärkten und Reformhäusern wird der Buchweizen ungeröstet (grün) verkauft. Den grünen Buchweizen kann man entweder genauso wie den braunen zubereiten oder nach einem der auf der Verpackung aufgedruckten Rezepte.

Die Geschmäcker sind bekanntlich verschieden. Probieren Sie beides!
Im Internet findet man eine Fülle an Rezepten mit Buchweizen und Buchweizenmehl, z. B. hier: http://www.chefkoch.de


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Гречка: коричневая и зеленая

Buchweizen гречкаРодинa гречки – Северная Индия и Непал, где местное население называет ее «черным рисом». Человек начал культиваровать гречиху 5.000 лет назад. Во многих странах Европы гречку называют «буковой пшеницей» (нем.: Buchweizen), т. к. форма ее семян напоминает орешки бука.

Гречиха не нуждается в удобрениях и пестицидах, поскольку самостоятельно вытесняет сорняки с полей. Вмешательства земледельцев в ее рост и созревание не требуется вовсе, достаточно посева и сбора урожая.

Полезные свойства

Гречневые зерна содержат широкий спектр полезных веществ: железо, кальций, калий, фосфор, йод, цинк, фтор, медь, бор, магний, витамины Е, В1, В2, В9 (фолиевая кислота), PP, рутин. Гречневая крупа состоит из крахмала и проч. углеводов, легко усваиваемых белков, жиров и клетчатки.

В зернах гречихи полностью отсутствует клейковина (глютен), что делает гречневую муку непригодной для выпечки хлеба. Однако на ней можно готовить блины, лепешки, оладьи и галушки. Для изготовления макарон и лапши можно использовать смесь гречневой муки с пшеничной. Как гарнир гречка широко известна на территории бывшего СССР и почти неизвестна в Европе. Здесь потребление гречневой крупы немного увеличилось лишь в последние несколько лет благодаря «открытию» гречки как диетического продукта питания.

Гречневая крупа не плесневеет при повышенной влажности воздуха в помещении, со временем не становится прогорклой, т. к. входящие в ее состав жиры стойки к окислению. Именно поэтому ее можно хранить без ущерба качеству очень длительное время.


При всей полезности этого продукта питания не стоит долго сидеть на гречневой диете. Кроме того, гречка противопоказана
– людям с непереносимостью белка – его содержание в гречневой крупе высоко;
– гипертоникам – содержащийся в гречке рутин расширяет сосуды и может привести к внезапному повышению артериального давления;
– диабетикам – высокое содержание крахмала в гречке повышает уровень сахара в крови, а также не идет на пользу людям, страдающим почечной недостаточностью.

С целью сохранения полезных свойств гречки, в процессе ее приготовления следует соблюдать некоторые нехитрые правила. Замачивать гречку не стоит, иначе с водой будет вымыта большая часть полезных веществ. Слишком длительная тепловая обработка, добавление в процессе приготовления молока и сахара оказывают отрицательное воздействие на полезные свойства гречки.


Варить гречневую крупу лучше в металлической, а не в эмалированной, посуде с плотной крышкой. Воды необходимо брать ровно в два раза больше крупы (например, 100 г крупы варить в 200 мл воды). Перед приготовлением крупу необходимо промыть.
Итак, в холодную и слегка подсоленную воду всыпаем промытую гречневую крупу и даем ей закипеть на сильном огне. После закипания уменьшаем огонь до среднего и варим, изредка перемешивая, под плотной крышкой 15 – 20 минут – до полного выпаривания воды. В готовую гречневую кашу можно добавить сливочного масла по вкусу.

(В Интернете можно найти великое множество рецептов приготовления блюд из гречневой крупы, например, здесь: https://1000.menu/catalog/grechka)


В германских продуктовых магазинах гречка продается зеленой, а не коричневой – привычной для нас. Что же она представляет из себя?

Зеленая гречка – это необработанная, т. е. необжаренная, крупа зелено-травянистого цвета. Она менее известна потребителям с территории постсоветских государств и более распространена в Европе. Зеленая гречка содержит максимум витаминов и полезных микроэлементов.


Зеленую гречку можно сварить также, как и обжаренную, коричневую: промыть 100 г крупы в холодной воде, положить в металлическую кастрюлю, залить 200 мл воды, посолить, накрыть крышкой, довести на сильном огне до кипения, увернуть огонь до среднего и варить, часто помешивая, 15 – 20 минут.

Вкус каши из зеленой гречки отличается от таковой из гречки обжаренной. На вкус и цвет товарища, как известно, нет. Попробуйте отведать зеленой гречки, может быть, она придется Вам по вкусу.


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Geröstete Sonnenblumenkerne

семечки SonnenblumenkerneIn Russland sind ungeschält geröstete Sonnenblumenkerne sehr beliebt. Das gemächliche Schälen und Knabbern der leckeren Kerne entspannt und sorgt für eine angenehme Gesprächsatmosphäre, falls man sie nicht alleine genießt.
Sonnenblumenkerne enthalten eine Fülle gesundheitsfördernder Inhaltsstoffe: Vitamine, Spurenelemente, Proteine, Kohlenhydrate, Karotinoide, Gerbstoffe und Öl. Dank ihrer Zusammensetzung fördern Sonnenblumenkerne die Aufnahme von Kalzium aus der Nahrung, sind gut für Augen und Haut, entfalten ihre gute Wirkung auf Leber und helfen bei der Reinigung der Gallengänge. Sonnenblumenkerne sind reich an Magnesium und somit gut für das Herz-Kreislauf-, das Nerven- und das Immunsystem. Für den Aufbau der Zellmembranen braucht unser Körper ungesättigte Fettsäuren, welche auch in den leckeren Kernen enthalten sind. Sonnenblumenkerne bestehen zu 20 % aus Proteinen und essentiellen Aminosäuren.
So gut sie uns tun und so gerne wir sie auch genießen, eines dürfen wir dabei nicht vergessen: Sonnenblumenkerne sind sehr kalorienreich. Deshalb sollten wir sie nur in Maßen genießen. Die in Sonnenblumenkernen enthaltenen Öle und Fette können bei übermäßigem Verzehr zu Sodbrennen führen. Wichtig ist, immer nur frische Sonnenblumenkerne zu verzehren, da sich in diesen bei zu langer Lagerung für unsere Gesundheit ungünstige Stoffe bilden und anreichern.


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Жареные семечки

семечки Sonnenblumenkerne Кто из нас не любит … пощелкать на досуге жареные семечки?! Такое времяпровождение расслабляет и, если щелкать семечки не в одиночестве, располагает к разговорам по душам.
Семена подсолнечника содержат массу полезных для здоровья веществ: витамины, микроэлементы, белки, углеводы, каротиноиды, дубильные вещества и жирное масло.
Благодаря такому составу семечки способствуют усвоению кальция из пищи, питают органы зрения и кожу, помогают улучшить работу печени и прочистить желчные протоки. Высокое содержание магния в семечках благотворно влияет на нервную, сердечно-сосудистую и иммунную системы. Содержащиеся в семечках ненасыщенные жирные кислоты наш организм встраивает в клеточные мембраны. На 20 % семечки состоят из белка и незаменимых аминокислот.
При всей полезности семечек и нашей любви к ним нужно помнить и об их высокой калорийности. Употреблять их нужно в меру. Содержащиеся в семечках жиры могут вызывать изжогу. Важно также употреблять только свежие семечки: чем старее семечки, тем меньше в них полезных веществ и тем больше вредных.


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