Kodi Teff ufa ndi chiyani, ndipo kodi uli ndi phindu?

Zamkati

• Kodi teff ndi chiyani?
• Kodi ufa wa teff umagwiritsidwa ntchito bwanji?
• Momwe mungawonjezere pa zakudya zanu
• Zakudya zopatsa thanzi za ufa wa teff
• Ubwino wathanzi la ufa wa teff
• Mwachilengedwe alibe gilateni
• Zakudya zambiri
• Wolemera chitsulo
• Kutsika kwa glycemic index kuposa zopangidwa ndi tirigu
• Kodi ufa wa teff uli ndi zovuta zina?
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Teff ndi njere zachikhalidwe ku Ethiopia komanso chimodzi mwazakudya zadzikoli. Ndiwopatsa thanzi kwambiri komanso wopanda chilengedwe.

Amapangidwanso kukhala ufa wophika ndi kuphika.

Monga njira zopanda gluteni za tirigu zikukula, mungafune kudziwa zambiri za ufa wa teff, monga maubwino ndi kagwiritsidwe kake.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za ufa wa teff.

Kodi teff ndi chiyani?

Teff ndi mbewu yambewu yotentha ya banja laudzu, Poaceae. Amakulira makamaka ku Ethiopia ndi Eritrea, komwe akuganiza kuti adachokera zaka masauzande zapitazo (,).

Kulimbana ndi chilala, imatha kumera m'malo osiyanasiyana ndipo imabwera mumitundu yakuda komanso yopepuka, yotchuka kwambiri ndi bulauni ndi minyanga ya njovu (,).

Iyenso ndi tirigu wocheperako padziko lapansi, woyezera 1/100 kukula kwa kernel ya tirigu.

Teff ali ndi nthaka, kukoma kwa mtedza. Mitundu yowala imakhala yokoma pang'ono.

Kutchuka kwake kwaposachedwa ku West ndichakuti alibe gluteni.

Teff ndi njere yaying'ono yomwe imabzalidwa makamaka ku Ethiopia yomwe imakhala ndi kukoma kwa nthaka, kokoma. Mwachibadwa mulibe gluten.

Kodi ufa wa teff umagwiritsidwa ntchito bwanji?

Chifukwa ndi yaying'ono kwambiri, teff nthawi zambiri imakonzedwa ndikudya ngati chimanga chonse m'malo mongogawika nyongolosi, chimanga, ndi kernel, monga momwe zimakhalira ndi kukonza tirigu ().

Teff amathanso kugwilitsidwa ntchito ngati ufa wonse, wopanda ufa wa gluten.

Ku Ethiopia, ufa wa teff umafufumitsidwa ndi yisiti womwe umakhala pamwamba pa njere ndipo umakonda kupanga buledi wachabechabe wotchedwa injera.

Mkate wofewa, wofewawu nthawi zambiri umakhala poyambira ku Ethiopia. Zimapangidwa ndikutsanulira ufa wothira teff pa griddle yotentha.

Kuphatikiza apo, ufa wa teff umapanga njira yayikulu yopanda gilateni m'malo mwa ufa wa tirigu wophika buledi kapena kupanga zakudya zopakidwa ngati pasitala. Kuphatikiza apo, imagwira ntchito ngati chakudya chopatsa thanzi pazinthu zopangidwa ndi tirigu (,).

Momwe mungawonjezere pa zakudya zanu

Mutha kugwiritsa ntchito ufa wa teff m'malo mwa ufa wa tirigu muzakudya zambiri, monga zikondamoyo, makeke, makeke, ma muffin, ndi buledi, komanso mazira opanda mazira ().

Maphikidwe opanda gilateni amangoyitanitsa ufa wa teff ndi zina zomwe mungasankhe wopanda gluteni, koma ngati mulibe mchere wambiri, mutha kugwiritsa ntchito teff kuphatikiza pa ufa wa tirigu ().

Kumbukirani kuti mankhwala a teff, omwe alibe gluten, sangakhale osasangalatsa ngati omwe amapangidwa ndi tirigu.

Teff imatha kuphikidwa ndikudya tirigu wathunthu kapena ufa kukhala ufa ndipo amagwiritsidwa ntchito popanga zinthu zophika, buledi, pastas, ndi injera wachikhalidwe waku Ethiopia.

Zakudya zopatsa thanzi za ufa wa teff

Teff ndi chopatsa thanzi kwambiri. Ma ounces 3.5 okha (100 magalamu) a ufa wa teff amapereka ():

• Ma calories: 366
• Mapuloteni: 12.2 magalamu
• Mafuta: 3.7 magalamu
• Ma carbs: 70.7 magalamu
• CHIKWANGWANI: 12.2 magalamu
• Chitsulo: 37% ya Daily Value (DV)
• Calcium: 11% ya DV

Ndikofunika kudziwa kuti michere ya teff imawoneka kuti imasiyana mosiyanasiyana kutengera mitundu, malo okula, ndi mtundu (,).

Komabe, poyerekeza ndi mbewu zina, teff ndi gwero labwino la mkuwa, magnesium, potaziyamu, phosphorous, manganese, zinc, ndi selenium (,).

Kuphatikiza apo, ndi gwero labwino kwambiri la mapuloteni, lodzitamandira ma amino acid onse, omwe ndi zomanga zomanga thupi mthupi lanu ().

Imakhala ndi lysine makamaka, amino acid yomwe nthawi zambiri imasowa m'minda ina. Chofunikira pakupanga mapuloteni, mahomoni, michere, collagen, ndi elastin, lysine imathandizanso kuyamwa kwa calcium, kupanga mphamvu, komanso chitetezo chamthupi (, 6).

Komabe, zakudya zina mu ufa wa teff mwina sizingatengeke bwino, chifukwa zimakhala ndi zotsutsana ndi phytic acid. Mutha kuchepetsa zovuta za mankhwalawa kudzera mu lacto-Fermentation (,).

Kuti muwotche ufa wa teff, sakanizani ndi madzi ndikusiya firiji kwa masiku angapo. Zomwe zimachitika mwachilengedwe kapena zowonjezerapo mabakiteriya a lactic acid ndi yisiti kenako zimawononga shuga ndi ena mwa phytic acid.

Ufa wa Teff ndi gwero lokhala ndi mapuloteni komanso mchere wambiri. Kutentha kumatha kuchepetsa zina mwazakudya zake.

Ubwino wathanzi la ufa wa teff

Ufa wa teff uli ndi maubwino angapo omwe angapangitse kuti uwonjezere chakudya chanu.

Mwachilengedwe alibe gilateni

Gluten ndi gulu la mapuloteni mu tirigu ndi mbewu zina zingapo zomwe zimapangitsa mtanda kukhala wosanjikiza.

Komabe, anthu ena sangathe kudya gluten chifukwa cha matenda omwe amadziteteza okha omwe amatchedwa matenda a celiac.

Matenda a Celiac amachititsa kuti chitetezo cha mthupi lanu chiwonongeke m'mimba mwanu. Izi zitha kusokoneza kuyamwa kwa michere, komwe kumayambitsa kuchepa kwa magazi, kuchepa thupi, kutsegula m'mimba, kudzimbidwa, kutopa, ndi kuphulika.

Kuphatikiza apo, anthu ena omwe alibe matenda a leliac amatha kupeza kuti gluten ndi yovuta kugaya ndikusankha kupewa ().

Popeza ufa wa teff mwachilengedwe mulibe gluteni, ndi njira yabwino yopanda gluteni yopanda ufa wa tirigu ().

Zakudya zambiri

Teff imakhala yolimba kwambiri kuposa mbewu zina zambiri ().

Ufa wa Teff umanyamula mpaka magalamu 12.2 azakudya zama fiber pa ma ounike 3.5 (100 magalamu). Poyerekeza, ufa wa tirigu ndi mpunga umangokhala ndi magalamu 2.4, pomwe kukula kwa ufa wa oat kumakhala ndi magalamu 6.5 (,,,).

Amayi ndi abambo amalangizidwa kuti azidya magalamu 25 ndi 38 a fiber tsiku lililonse, motsatana. Izi zitha kupangidwa ndi ulusi wosasungunuka komanso wosungunuka. Ngakhale maphunziro ena amati ufa wambiri wa ufa wa teff sungasungunuke, ena apeza zosakaniza ().

Zida zosasunthika zimadutsa m'matumbo anu makamaka osadulidwa. Imawonjezera chopondapo ndikuthandizira matumbo ().

Kumbali inayi, ulusi wosungunuka umakokera madzi m'matumbo anu kuti afewetse mpando. Imaperekanso mabakiteriya athanzi m'matumbo mwanu ndipo imakhudzidwa ndi carb ndi mafuta metabolism ().

Zakudya zamtundu wapamwamba zimalumikizidwa ndi chiwopsezo chochepa cha matenda amtima, matenda ashuga, sitiroko, kuthamanga kwa magazi, matenda am'mimba, komanso kudzimbidwa (,).

Wolemera chitsulo

Teff amadziwika kuti ndi wachitsulo chambiri, mchere wofunikira womwe umanyamula mpweya mthupi lanu lonse kudzera m'maselo ofiira ().

M'malo mwake, kudya njereyi kumalumikizidwa ndi kuchepa kwa kuchepa kwa magazi m'thupi mwa amayi apakati ndipo kumatha kuthandiza anthu ena kupewa kuperewera kwachitsulo (,,).

Zodabwitsa ndizakuti, kafukufuku wina amafotokoza zachitsulo chofika 80 mg mu ma ouniki 3.5 (100 magalamu) a teff, kapena 444% ya DV. Komabe, kafukufuku waposachedwa akuwonetsa kuti manambala odabwitsayi mwina chifukwa chodetsedwa ndi nthaka yolemera yachitsulo - osati kuchokera ku njere ().

Kuphatikiza apo, asidi wa teff wa phytic acid amatanthauza kuti thupi lanu mwina silitengera chitsulo chake chonse ().

Komabe, ngakhale kuyerekezera kosamalitsa kumapangitsa teff kukhala gwero lazitsulo kuposa mbewu zina zambiri. Mwachitsanzo, ma ola 3.5 (100 magalamu) amtundu umodzi wa ufa wa teff amapereka 37% ya DV yachitsulo - pomwe ufa wofananawo umangopereka 5% (,).

Izi zati, ufa wa tirigu ku United States nthawi zambiri umakhala wochuluka ndi chitsulo. Fufuzani mtundu wa michere kuti mupeze kuchuluka kwazitsulo zomwe zili muntchito inayake.

Kutsika kwa glycemic index kuposa zopangidwa ndi tirigu

Mndandanda wa glycemic (GI) umawonetsa kuchuluka kwa chakudya chomwe chimakweza shuga wamagazi. Zakudya zopitilira 70 zimawerengedwa kuti ndizokwera, zomwe zikutanthauza kuti zimakweza shuga wamagazi mwachangu, pomwe zosakwana 55 zimawoneka ngati zochepa. Chilichonse chapakati ndichapakatikati (,).

Zakudya zochepa za GI zitha kukhala njira yothandiza kwa anthu omwe ali ndi matenda ashuga kuti azitha kuyang'anira shuga (,,).

Teff yophika yonse, imakhala ndi GI yotsika poyerekeza ndi mbewu zambiri, yokhala ndi GI yapakati ya 57 (25).

GI yotsikirayi mwina chifukwa chodyedwa ngati tirigu wathunthu. Chifukwa chake, imakhala ndi ulusi wambiri, womwe ungathandize kupewa zotumphukira m'magazi ().

Komabe, GI limasintha potengera momwe lakonzekereratu.

Mwachitsanzo, GI yamankhwala achikhalidwe kuyambira pa 79 mpaka 99 komanso ya phala la teff kuchokera ku 94-137 - ndikupanga zakudya zonse zapamwamba za GI. Izi ndichifukwa chakumwetsa madzi wowuma, komwe kumapangitsa kuti ifulumire kuyamwa ndi kugaya ().

Mbali inayi, buledi wopangidwa kuchokera ku ufa wa teff ali ndi GI ya 74, yomwe - ikadali yayitali - ndiyotsika kuposa buledi wopangidwa ndi tirigu, quinoa, kapena buckwheat komanso wofanana ndi mkate wa oat kapena manyuchi ().

Ngakhale teff itha kukhala ndi GI yotsika poyerekeza ndi zinthu zambiri zamtundu wa tirigu, kumbukirani kuti ndiyodalirika mpaka GI yayikulu. Aliyense amene ali ndi matenda ashuga amayenerabe kuwongolera mosamalitsa magawo ake ndikusunga zomwe zili ndi carb.

Ufa wa teff ndi wopanda gluten, kuwapangitsa kukhala abwino kwa anthu omwe ali ndi matenda a leliac. Mulinso fiber komanso chitsulo.

Kodi ufa wa teff uli ndi zovuta zina?

Popeza kuti kupanga ufa wa teff pakadali pano ndiwotsika, ndiokwera mtengo kuposa ufa wina wopanda gluten.

Utsi wotsika mtengo wopanda gluten umaphatikizapo mpunga, oat, amaranth, manyuchi, chimanga, mapira, ndi ufa wa buckwheat.

Malo ena odyera ndi opanga amatha kuwonjezera ufa wa tirigu kuzinthu za teff monga buledi kapena pasitala kuti azipanga ndalama zambiri kapena kukonza kapangidwe kake. Mwakutero, izi ndizosayenera kwa anthu omwe alibe zakudya zopanda thanzi ().

Ngati muli ndi matenda a celiac, muyenera kuwonetsetsa kuti teff yoyera imagwiritsidwa ntchito popanda mankhwala aliwonse a gluten. Nthawi zonse yang'anani chizindikiritso chopanda gluteni pazogulitsa zilizonse za teff.

Ufa wa teff ndi wokwera mtengo poyerekeza ndi mitundu ina yopanda gluteni. Zotulutsa zina za teff zimasakanizidwa ndi ufa wa tirigu, kuzipanga kukhala zosayenera kwa aliyense amene amapewa gilateni.

Mfundo yofunika

Teff ndi tirigu wachikhalidwe waku Ethiopia yemwe ali ndi fiber, mapuloteni, ndi mchere wambiri. Ufa wake ukuyamba kukhala njira yotchuka yopanda gluteni m'malo mwa ufa wa tirigu.

Sipezeka kwambiri ngati ufa wina wopanda gilateni ndipo umatha kukhala wokwera mtengo. Momwemonso, ndizowonjezera bwino buledi ndi zinthu zina zophika - ndipo ngati mukukhala ndi chidwi, mutha kuyesa dzanja lanu kupanga injera.

Gulani ufa wa teff pa intaneti.