Heljda (Fagopyrum esculentum Moench, Polygonaceae) je jestiva, medonosna i lekovita biljka. Najčešće se konzumira zimi, jer snaži, zagreva i leči. Iako heljda nije žitarica, ona u sebi sadrži sve one dobre strane koje imaju integralne žitarice. Ali u njoj ima supstanci i onoga što većini žitarica nedostaje. Ona je bogata esencijalnom aminokiselinom lizinom, koja uglavnom nije prisutna u cerealijama. Heljdino zrno sadrži proteine, masti, ugljene hidrate, minerale, biljna vlakna, vitamine, naročito vitamin E (3,8 mg), kalijum (219 mg), kalcijum (21 mg), fosfor (254 mg), gvožđe (3,2 mg), magnezijum (85 mg), zatim selen, gotove sve vitamine grupe B i znatne količine B3…
Heljda se naziva i crnim žitom zbog tamne boje zrnevlja. Ona raste u krajevima sa umerenom klimom. Divlja heljda potiče iz Kine, odakle se proširila na zapad. Heljda je tradicionalna hrana u Poljskoj i Rusiji (Sibiru). U nekim zemljama seju heljdu upravo zbog meda, jer je heljdin med vrlo kvalitetan i cenjen. Upotrebljava se za pravljenje pogače, griza, testenina i odličnih kaša. Ne sadrži gluten, tako da je heljda dobra zamena za osobe koje imaju intoleranciju na pšenicu. Veoma lako se vari, a preporučuje se u ishrani dece, odraslih i starih osoba koje imaju problem sa varenjem.
Istraživanja pokazuju da većina odraslih, posebno starije osobe, ne uzima dovoljnu količinu cinka, koji je izuzetno važan za snažan imuni sistem, kažu američki naučnici. Konzumirajte palačinke od heljdinog brašna, jer ćete se tako osigurati sigurnu zalihu cinka – u 100g ima ga oko 8 miligrama ili više od pola dnevnih potreba.
Heljda sadrži fluor neophodan zubima i vitamin P koji povoljno utiču na krvni sistem i nervne ćelije.
Kao medicinski interesantna i značajna, heljda je relativno kasno otkrivena, tek krajem sedemdesetih godina dvadesetog veka.
Heljda snižava povišen krvni pritisak. Korisna je i u lečenju tuberkoloze.
Sadrži veliku količinu rutina (najviše korišćeni flavonoidni heterozid), koji naučno potvrđeno blagotvorno deluje na zidove krvnih sudova. Rutin znatno smanjuje krtost i propustljivost, a povećava elastičnost i tonus zida kapilara i učestvuje u mnogim oksido – redukcionim procesima. Dakle, zbog svojih antioksidantnih svojstava flavonoidi sve više imaju značaja kao faktori zaštite ćelija od oksidacionih procesa. Rutin takođe štiti od uticaja zračenja X- zraka i drugih izloženosti zračenju. Dakle, heljda se preporučuje (kao bogat izvor rutina) kod hronične venske insuficijencije.To su potvrdile i dve kliničke studije novijeg datuma.
Postoje brojne studije koje govore da heljda može da održi nivo glukoze u granicama normale bolje nego drugi ugljeni hidrati. Italijanski naučnici su ispitivali delovanje heljde na metabolizam šećera.Kod osoba koje su dobijali hranu s visokim sadržajem heljde pokazala se poboljšana tolerancija na glukozu, što znači da su njihovi organizmi bili sposobni da bolje iskorište šećere unete putem hrane.
Narodna medicina preporčuje kao lek protiv kašlja i sluzi u gornjim disajnim putevima. Heljda se preporučuje i osobama koje pate od anemije, glaukoma, reumatizma, gojaznosti…
Heljda se preporučuje i za lokalnu upotrebu, kao oblog na područje adomena, od umešenog heljdinog brašna i vode, kao testo. Na taj način se izluči voda iz abdomena kod teških bolesnika, naročito kod tumora. Držati od dva do tri sata ili tokom čitave noći.
Zbog mnogih lekovitih svojstava i sve većeg značaja za fitoterapiju, heljda je 1999. godine u Nemačkoj izabrana za lekovitu biljku godine.
Heljda odlično deluje na celokupan nervni sistem, jača koncentraciju i memoriju, pa je u Rusiji nazivaju hranom đaka i studenata.
HELJDA NA RUSKI NAČIN (hrana đaka i studenata)
300g celovitog zrna heljde
1 litar vode,
50g putera,
malo morske soli
Predhodno očišćenu i opranu heljdu dobro ocediti. U međuvremenu prokuvati vodu i so, zatim dodati heljdu i kuvati je na tihoj vatri 15 do 20 minuta. Ocediti, staviti u tiganj, dodati sitno naseckani puter i prekriti aluminijumskom folijom. Dinstati na tihoj vatri dok heljda ne postane meka. Konzumirati uz povrće, za doručak.
Mirjana Ljutić, nutricionista
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