Chii chinonzi Teff Flour, uye Iine Zvakanakira Here?

Zvemukati

• Chii chinonzi teff?
• Ko furawa yeteff inoshandiswa sei?
• Ungawedzera sei kune chako chikafu
• Nutrition chokwadi cheupfu hwefuru
• Hutano mabhenefiti eupfu hweffe
• Zvinonzwisisika kuti gluten-isina
• Yakakwirira mune fiber fiber
• Akapfuma nesimbi
• Yakaderera glycemic index pane zvigadzirwa zvegorosi
• Ko furawa yeffe ine chero yakaderera here?
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Teff zviyo zvechivanhu muEthiopia uye chimwe chezvikafu zvekudya zvemunyika. Iyo ine hutano hwakanyanya uye yakasarudzika-isina-gluten.

Inowanzoitwawo hupfu hwekubika nekubika.

Sezvo dzimwe nzira dzegluten-dzisina gorosi dziri kukura mukuzivikanwa, ungangoda kuziva zvakawanda nezvefurawa yeteff, senge mabhenefiti ayo uye mashandisiro ayo.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve teff furawa.

Chii chinonzi teff?

Teff chirimwa chezviyo chinotonhorera chemhuri yehuswa, Poaceae. Yakakura zvakanyanya muEthiopia neEritrea, uko inofungidzirwa kuti yakatanga zviuru zvemakore apfuura (,).

Inodzivisa kusanaya kwemvura, inogona kukura munzvimbo dzakasiyana siyana uye inouya mune ese akasviba uye akareruka mhando, inonyanya kufarirwa kuve brown uye yenyanga dzenzou (,).

Iro zvakare tsanga diki dzenyika, ichiyera chete 1/100 saizi yegorosi tsanga.

Teff ine yepasi, nutty kuravira. Chiedza chemhando chinowanzo kuve chinotapira zvakare.

Zvakawanda zvekuzivikanwa kwayo kwazvino kuMadokero ndeyekuti haina-guten.

Teff idiki tsanga inorimwa kunyanya muEthiopiya ine ivhu, inotapira kuravira. Izvo zvakasikwa haina gluten.

Ko furawa yeteff inoshandiswa sei?

Nekuti iri diki kwazvo, teff inowanzo gadzirirwa uye kudyiwa sezviyo zvakakwana pane kutsemurwa kuva hutachiona, branichi, uye tsanga, sezvazviri nekugadzirisa gorosi ().

Teff inogona zvakare kugayiwa uye kushandiswa sehuremu hwese, hupfu husina gluten.

KuEthiopiya, hupfu hwe teff hunoviriswa nembiriso inogara pamusoro pezviyo uye yaigadzirwa kuita yechinyakare yechingwa chisina kuviriswa chinonzi injera.

Ichi chipanji, chingwa chakapfava chinowanzo shanda senzvimbo yekudya kweEthiopiya. Yakagadzirwa nekudurura yakaviriswa teff yeupfu batter pane inopisa griddle.

Pamusoro pezvo, furawa yetiff inogadzira yakanakisa isina guteni kune furawa yegorosi yekubheka chingwa kana kugadzira chikafu chakapakirwa sepasta. Uyezve, inowanzo shanda sekusimudzira zvinovaka muviri kune zvigadzirwa zvine gorosi (,).

Ungawedzera sei kune chako chikafu

Iwe unogona kushandisa teff furau panzvimbo yeupfu hwegorosi mumidziyo yakawanda, senge mapanikeki, makuki, makeke, muffin, uye chingwa, pamwe ne gluten-isina mazai noodles ().

Mapapiro asina Gluten anosheedzera chete hupfu hwe teff uye dzimwe sarudzo dzisina gluten, asi kana usiri giriniti, unogona kushandisa teff kuwedzera paupfu hwegorosi ().

Ramba uchifunga kuti izvo zvigadzirwa zve teff, izvo zvinoshaya gluten, zvinogona kunge zvisina kutsenga seizvo zvakagadzirwa negorosi.

Teff inogona kubikwa uye kudyiwa seyero yakazara kana pasi kuita hupfu uye inoshandiswa kugadzira zvinhu zvakabikwa, chingwa, pastas, uye echinyakare eEthiopia injera.

Nutrition chokwadi cheupfu hwefuru

Teff ine hutano hwakanyanya. Ingori ma3,5 ounces (100 gramu) yefurawa yeffe inopa ():

• Makorori: 366
• Mapuroteni: 12.2 magiramu
• Mafuta: 3.7 magiramu
• Carbs: 70.7 magiramu
• Fiber: 12.2 magiramu
• Iron: 37% yeiyo Zuva Nezuva Kukosha (DV)
• Calcium: 11% yeiyo DV

Izvo zvakakosha kuti uzive kuti teff inogadzirwa yezvinoonekwa inoita kunge inosiyana zvakanyanya zvichienderana nemhando dzakasiyana, nzvimbo iri kukura, uye marangi (,).

Zvakadaro, ichienzaniswa nedzimwe tsanga, teff isosi yakanaka yemhangura, magnesium, potasium, phosphorus, manganese, zinc, uye selenium (,).

Pamusoro pezvo, ipuroteni yakanaka kwazvo, inozvirumbidza zvese zvakakosha maamino acids, zvinova ndizvo zvinovaka mapuroteni mumuviri wako ().

Inonyanya kukwirira mu lysine, amino acid iyo inowanzo kushomeka mune zvimwe zviyo. Zvakakosha mukugadzirwa kwemapuroteni, mahormone, enzymes, collagen, uye elastin, lysine inotsigirawo kuiswa kwecalcium, kugadzirwa kwesimba, uye immune immune (, 6).

Zvisinei, zvimwe zvezvibereko muupfu hwe teff zvinogona kunge zvisina kunyatsogadziriswa, sezvo zvakasungirwa kune antinutrients kunge phytic acid. Iwe unogona kudzikisa mhedzisiro yemakomponi aya kuburikidza ne-lacto-Fermentation (,).

Kuti uvirise furawa yetiff, sanganisa nemvura uye uisiye pane tembiricha yemukati kwemazuva mashoma. Zvinowanzoitika kana kuwedzerwa lactic acid mabhakitiriya uye mbiriso zvinobva zvaputsa shuga uye imwe yephytic acid.

Tafura yeupfu ipfuma sosi yeprotein uye akawanda mamineral. Kuvira kunoderedza zvimwe zvezvinodzvinyirira.

Hutano mabhenefiti eupfu hweffe

Tafura yefurau ine zvakwakanakira zvakati wandei izvo zvinogona kuita kuti iwedzere kuwedzera kuchikafu chako.

Zvinonzwisisika kuti gluten-isina

Gluten iboka remapuroteni mune gorosi uye zvimwe zviyo zvinopa bundu kusimba kwaro.

Nekudaro, vamwe vanhu havagone kudya gluten nekuda kwechimiro chemuviri chinonzi chirwere chechiliac.

Chirwere cheCeliac chinokonzera masoja emuviri wako kuti arwisane nemukati medu dumbu. Izvi zvinogona kukanganisa kunwa kwehutano, zvinotungamira kukushaya ropa, kuonda, manyoka, kuzvimbirwa, kuneta, uye kuzvimba.

Pamusoro pezvo, vamwe vanhu vasina chirwere checliac vanogona kuwana kuti gluten inonetsa kugaya uye vanosarudza kuzvidzivirira ().

Sezvo hupfu hwe teff zvakasikwa husina gluten, ndiyo imwe nzira isina guten-isina hupfu hwegorosi ().

Yakakwirira mune fiber fiber

Teff yakakwira mu fiber kupfuura mamwe akawanda zviyo ().

Tafura yefuraji inorongedza kusvika ku12.2 gramu yezvikafu zvekudya pa3,5 ounces (100 gramu). Mukuenzanisa, hupfu hwegorosi nemupunga huine ma gramu e2,4 chete, nepo saizi imwe chete yekufurwa kweoat ine 6.5 gramu (,,,).

Vakadzi nevarume vanowanzo kurairwa kuti vadye 25 uye 38 magiramu e fiber pazuva, zvichiteerana. Izvi zvinogona kugadzirwa nezvose zvisingasviki uye zvisingasviki tambo. Nepo zvimwe zvidzidzo zvichiti iyo yakawanda yeteff yeupfu fiber haina insoluble, vamwe vakawana imwe yakatosanganiswa ().

Insoluble fiber inopfuura nepakati pematumbo ako kazhinji asina kunyudzwa. Inowedzera chigaro vhoriyamu uye inobatsira matumbu kufamba ().

Kune rimwe divi, fiber inogadziriswa inokwevera mvura muura hwako kuti inyorove zvituru. Iyo zvakare inopa mabhakitiriya ane hutano mumatumbu ako uye inobatanidzwa mune carb uye mafuta metabolism ().

Kudya kwepamusoro kwefibha kunosanganisirwa nenjodzi yakaderera yechirwere chemoyo, chirwere cheshuga, sitiroko, BP, chirwere chemuviri, uye kupatirwa (,).

Akapfuma nesimbi

Teff inonzi yakanyanyisa kukwirira musimbi, chinhu chakakosha chicherwa chinotakura oxygen mumuviri wako wese kuburikidza nemasero matsvuku eropa ().

Naizvozvo, kudyiwa kwezviyo izvi kwakabatana nemitengo yakaderera yeanemia mune vakadzi vane nhumbu uye zvinogona kubatsira vamwe vanhu kudzivirira kushomeka kwesimbi (,,).

Zvinoshamisa kuti, kumwe kutsvagurudza kunosimbisa kukosha kwesimbi zvakakwirira se80 mg mu3,5 ounces (100 gramu) yeteff, kana 444% yeDV. Nekudaro, ongororo dzichangoburwa dzinoratidza kuti idzi nhamba dzinokatyamadza dzinogona kunge dzakakonzerwa nekusvibiswa nevhu rakafuma-simbi - kwete kubva kuzviyo pachayo ().

Pamusoro pezvo, teff yakakwira phytic acid zvemukati zvinoreva kuti muviri wako pamwe hautore simbi yayo yese ().

Kunyange zvakadaro, kunyange fungidziro inochengetedza inoita kuti teff ive sosi iri nani pane dzimwe dzakawanda. Semuenzaniso, 3.5 ounces (100 gramu) yeimwe mhando yefuraff teff inopa 37% yeDV yesimbi - nepo huwandu hwakaenzana hweupfu hwegorosi hunopa chete 5% (,).

Izvo zvakati, hupfu hwegorosi muUnited States hunowanzosimbiswa nesimbi. Tarisa uone iyo yemanyowa kuti uone kuti ingani iron mune chimwe chigadzirwa.

Yakaderera glycemic index pane zvigadzirwa zvegorosi

Iyo glycemic index (GI) inoratidza kuwanda kwechikafu chinosimudza shuga yeropa. Zvekudya zviri pamusoro makumi manomwe zvinoonekwa zvakakwirira, zvinoreva kuti vanosimudza shuga yeropa nekukurumidza, nepo izvo zviri pazasi makumi mashanu zvichionekwa zvakaderera. Chero chipi zvacho chiri pakati chine mwero (,).

Kudya kwakaderera kweGI kunogona kuve nzira inoshanda kune vanhu vane chirwere cheshuga kudzora shuga yavo yeropa (,,).

Yese, teff yakabikwa ine GI yakaderera kana ichienzaniswa nezviyo zvakawanda, ine GI ine mwero ye57 (25).

Ichi chezasi GI chinogona kunge chakakonzerwa nekudyiwa kwese sezviyo. Nekudaro, ine fiber yakawanda, iyo inogona kubatsira kudzivirira mashuga eropa ().

Zvisinei, iyo GI inochinja zvichienderana nekuti yakagadziriswa sei.

Semuenzaniso, iyo GI yetsika injera inotangira kubva pa79-99 uye yeiyo teff porridge kubva ku94-137 - ichigadzira zvese zvepamusoro GI chikafu. Izvi zvinokonzeresa nemvura gelatinizing iyo starch, iyo inoita kuti ikurumidze kupinza uye kugaya ().

Kune rimwe divi, chingwa chakagadzirwa kubva muhupfu hwe teff chine GI ye74, iyo - ichiri yakakwira - iri pasi pane chingwa chakagadzirwa negorosi, quinoa, kana buckwheat uye chakafanana neicho cheoat kana chingwa chemhunga ().

Kunyangwe teff inogona kunge iine GI yakaderera kupfuura zvigadzirwa zvakawanda zvezviyo, yeuka kuti ichiri pakati nepakati kusvika kuGI yepamusoro. Chero ani ane chirwere cheshuga anofanira achiri kungwarira kudzora chikamu chavo saizi uye chengeta zvine carb mupfungwa.

Tafura yeupfu haina gluten, ichiita kuti ive yakanaka kune vanhu vane chirwere ichi. Iyo zvakare yakapfuma mu fiber uye iron.

Ko furawa yeffe ine chero yakaderera here?

Tichifunga kuti kugadzirwa kwefurawa yetiff parizvino kwakaganhurirwa, inodhura kupfuura mamwe mafura asina guten.

Hupfu husina mutengo husina guten hunosanganisira mupunga, oat, amaranth, mhunga, chibage, mapfunde, uye hupfu hwebhakkwheat.

Mamwe maresitorendi nevagadziri vanogona kuwedzera hupfu hwegorosi kune zvigadzirwa zve teff sechingwa kana pasita kuti zviwedzere mari kana kusimudzira kugadzirwa. Saka nekudaro, izvi zvigadzirwa hazvina kukodzera kune vanhu vari pane isina-gluten dhayeti ().

Kana iwe uine chirwere chechiliac, unofanirwa kuona kuti yakachena teff inoshandiswa isina chero zvigadzirwa zvine gluten. Nguva dzose tsvaga chitupa chisina guten pane chero zvigadzirwa zve teff.

Tafura yefurau inodhura kana ichienzaniswa nehumwe husina gluten. Zvimwe zvigadzirwa zve teff zvinosanganiswa neupfu hwegorosi, zvichivaita zvisina kukodzera kune chero munhu anodzivirira gluten.

Chinokosha

Teff yetsika yechinyakare yeEthiopiya ine hupfumi mu fiber, mapuroteni, uye zvicherwa. Hupfu hwayo iri kukurumidza kuve yakasarudzika-isina nzira yegluten-isina hupfu hwegorosi.

Haisi kuwanikwa zvakanyanya sehumwe hupfu hwegluten uye inogona kunge ichidhura. Zvakangofanana, iko kuwedzera kukuru kuchingwa uye zvimwe zvinhu zvakabikwa - uye kana iwe uchinzwa kudaidzira, unogona kuedza ruoko rwako kugadzira injera.

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