Kodi Khama Ndi Chiyani Ndipo Mumadya Bwanji?

Zamkati

• Kodi teff ndi chiyani?
• Izi ndizabwino pa teff
• Momwe mungadye teff
• Onaninso za

Teff ikhoza kukhala njere yakale, koma ikupeza chidwi kwambiri m'makhitchini amakono. Izi zili choncho chifukwa mapindu azaumoyo a teff amawapangitsa kukhala owonjezera pamasewera ophika a aliyense, ndipo oh, amakoma.

Kodi teff ndi chiyani?

Njere iliyonse ndi mbewu yochokera ku mtundu wina wa udzu wotchedwa Mnyamata wachinyamata, yomwe imakula makamaka ku Ethiopia. Mbeu zimanyowetsa zakudya m'nthaka ndipo mankhusu ozungulira mbewu iliyonse amapereka zowonjezera zowonjezera pambuyo pake. (Nazinso Mbewu 10 Zakale Zakale Zosintha Ma Carbs Anu Athanzi.) "Kukoma kwake kumakhala kofatsa komanso kocheperako pang'ono, ndipo kapangidwe kake kamafanana ndi polenta," akutero Mindy Hermann, wa RD. Muthanso kupeza ufa wa teff, mtundu wapansi womwe umagwiritsidwa ntchito kuphika. Werengani malangizo phukusi mosamala, popeza maphikidwe omwe amafunafuna ufa wopangidwa ndi tirigu angafunikire kusintha kosintha kapena othandizira owonjezera.

Izi ndizabwino pa teff

Mlingo wa mega wazakudya umadzazidwa mu njere zazing'onozi. "Teff imakhala ndi calcium yambiri potumizira kuposa njere zina zilizonse ndipo imadzitamandira ndi iron, fiber, ndi mapuloteni oyambira," atero a Kara Lydon, R.D., L.D.N., wolemba Dyetsani Namaste Wanu ndi The Foodie Dietitian Blog.

Chikho chimodzi cha teff chophika chidzakuyendetsani pafupifupi ma calories 250, ndikubwereketsa magalamu 7 a fiber ndi pafupifupi magalamu 10 a mapuloteni. Lydon anati: "Ndiwowonjezera wowuma wowuma, mtundu wa fiber womwe ungathandizire kugaya chakudya, kuwongolera kunenepa, komanso kuwongolera shuga m'magazi," akutero Lydon. Teff imakhalanso ndi mavitamini ndi michere yambiri, kuphatikiza magnesium yomanga mafupa, yopatsa mphamvu thiamin, ndi chitsulo chomanga magazi. Ndi kusamba komwe kumaika azimayi pachiwopsezo chachikulu chosowa chitsulo, kugwiritsa ntchito teff mu zakudya zanu ndi njira yodzitetezera. Ndipotu, kafukufuku wina wochokera ku UK anapeza kuti amayi omwe ali ndi chitsulo chochepa amatha kupopera zitsulo zawo atadya mkate wa teff tsiku lililonse kwa milungu isanu ndi umodzi. (Mukuganiza kuti mutha kugwiritsa ntchito ayironi? Sungani zakudya 10 za Iron-Rich for Women Active.)

Zowonadi, pali mbewu zina zambiri zakale zomwe zimakhala zolemera mopatsa thanzi koma osaponyera limodzi ndi ena onse. Teff ndi yapadera chifukwa ili ndi zero gluten-ndiko kulondola, tirigu wopanda gluteni mwachibadwa. Kafukufuku wodziwika kuchokera ku Netherlands adatsimikiza kuti teff ikhoza kudyedwa bwino mwa anthu omwe ali ndi matenda a Celiac.

Momwe mungadye teff

"Mbewu zakalezi zitha kugwiritsidwa ntchito m'njira zosiyanasiyana, monga momwe mungagwiritsire ntchito oats," akutero Lydon. "Mutha kugwiritsa ntchito teff muzowotcha, phala, zikondamoyo, crepes, ndi mkate kapena muzigwiritsa ntchito ngati chowonjezera cha saladi." Hermann akupereka lingaliro la kugwiritsa ntchito teff m'malo mwa polenta kapena kufalitsa teff yophika pansi pa poto, ndikuyika mazira osakaniza, ndi kuphika ngati frittata. (NGATI m'mimba mwanu mumangolira pakungotchulapo ma frittatas, ndiye kuti mufuna kuwona Maphikidwe 13 Osavuta ndi Opatsa Thanzi a Frittata.) Njere ndizolinso muzakudya zomwe zimatha kuthiratu msuzi wochuluka, monga ma curry aku India . Yesani kusinthanitsa teff ndi oatmeal wanu wamba mu mbale ya kadzutsa kapena kuwonjezera pa ma veggie burger omwe amadzipangira okha. Ufa wa Teff umapanganso mkate wodabwitsa!

Teff Breakfast Bowl

Zosakaniza

• 1 chikho madzi
• 1/4 chikho madzi
• uzitsine mchere
• Uchi supuni 1
• 1/2 supuni ya sinamoni
• 1/3 chikho cha almond mkaka
• 1/3 chikho cha blueberries
• Supuni 2 amondi, odulidwa
• Supuni 1 chia mbewu

Mayendedwe:

1. Bweretsani madzi kuti awire.

2. Onjezani teff ndi kutsina mchere. Phimbani ndi kutentha mpaka madzi atengeke, ndikupangitsa nthawi zina; pafupifupi mphindi 15.

3. Chotsani pamoto, chipwirikiti, ndi kukhala pansi kwa mphindi zitatu.

4. Onjezani uchi, sinamoni, ndi mkaka wa amondi.

5. Ikani osakaniza teff mu mbale. Pamwamba ndi ma blueberries, amondi odulidwa, ndi mbewu za chia.

Onaninso za