Icho Icho Chinoshanda Iyo Teff uye Unochidya Sei Izvo?

Zvemukati

• Chii chinonzi teff?
• Hezvino izvo zvakanaka nezve teff
• Nzira yekudya teff
• Ongororo ye

Teff inogona kunge iri tsanga dzekare, asi iri kuwana kutarisisa kwakawanda mukicheni dzazvino. Izvi zvinodaro nekuti hutano hwakanakira teff hunoita kuti ive yekuwedzera kumutambo wekubika wechero munhu, uye oh ya, inonaka.

Chii chinonzi teff?

Tsanga imwe neimwe chaizvoizvo imbeu inobva murudzi rwouswa hunodanwa Eragrostis tef, iyo inokura zvakanyanya muEthiopia. Mbeu dzinonyudza zvinovaka muviri kubva muvhu uye mateko akatenderedza mhodzi imwe neimwe anopa yakawanda fiber-yakawanda pane iyo gare gare. (Heano mamwe gumi ekare Zviyo zvekushandura Upenyu Hwako Hune MaCarbs.) "Iyo tambo ine hunyoro uye zvishoma nutty, uye magadzirirwo acho akafanana nepolenta," anodaro Mindy Hermann, RD anogara muNew York City. Iwe unogona zvakare kuwana teff furawa, iyo vhezheni vhezheni inoshandiswa kubheka. Verenga iwo mapakeji mirairo zvakanyatsonaka, sezvo mabikirwo anodaidzira hupfu hwakavakirwa gorosi hungangoda zviyero zvakagadziridzwa kana zvinorema zvinowedzerwa.

Hezvino izvo zvakanaka nezve teff

Mega dose yezvikafu zvinoiswa mukati meiyi mbeu diki. "Teff ine calcium yakawanda pakushanda kupfuura chero imwe zviyo uye inozvirumbidza nesimbi, faibha, uye mapuroteni kubhutsu," anodaro Kara Lydon, R.D., L.D.N., munyori we Dyisa Namaste Yako uye The Foodie Dietitian Blog.

Imwe kapu yeteff yakabikwa inomhanya iwe anenge mazana maviri nemakumi mashanu macalorie, uye kukweretesa 7 magiramu efiber uye anoda kusvika gumi magiramu emapuroteni. "Yakakwira starch isingagadzike, rudzi rwefibre iyo inogona kubatsira kugaya, kurema uremu, uye kudzora shuga muropa," anodaro Lydon. Teff zvakare akapfuma mumavitamini uye zvicherwa, kusanganisira bone-kuvaka magnesium, inosimbisa thiamin, uye simbi-yekuvaka-simbi. Nekuenda kumwedzi kuisa vakadzi panjodzi huru yekushomeka kwesimbi, kushanda teff mune chako chikafu inzira yekudzivirira yakangwara. Zvakadaro, imwe ongororo kubva kuUK yakawana kuti vakadzi vane iron shoma vakakwanisa kupomba simbi yavo mushure mekudya chingwa cheteff zuva rega rega kwemavhiki matanhatu. (Unofunga kuti unogona kushandisa imwe iron? Wedzerai pane izvi 10 Iron-Rich Foods for Active Women.)

Chokwadi, pane zvakawanda zveimwe tsaru dzekare dzakapfuma zvinehutano asi usaende uchirasira teff mukati pamwe nevamwe vese. Teff yakakosha nekuti ine zero gluten-ndizvo, zviyo zvega zvisina gluten. Chidzidzo chakakosha kubva kuNetherlands chakaratidza kuti teff inogona kudyiwa zvakachengeteka muvanhu vane chirwere cheCeliac.

Nzira yekudya teff

"Ichi chibage chekare chinogona kushandiswa nenzira dzakasiyana, zvakafanana nemashandisiro aungaita oats," anodaro Lydon. "Unogona kushandisa teff muzvinhu zvakabikwa, porridge, mapancake, crepes, uye chingwa kana kuzvishandisa sechinhu chinokanganisa saradhi." Hermann anokurudzira kushandisa teff sechinotsiva polenta kana kuparadzira teff yakabikwa pasi pepani, kuisimudza nemazai akavhenganiswa, uye kuibheka senge frittata. (Kana dumbu rako rikarira nekungotaurwa kwefrittatas, ipapo iwe unenge uchida kuona aya 13 Easy and Healthy Frittata Recipes.) Tsanga yacho yakanakawo mundiro umo inogona kunwisa sosi dzakapfuma, seIndia curries. . Edza kuchinjanisa teff yako yenguva dzose oatmeal mundiro yemangwanani kana kuiwedzera kune yakagadzirirwa veggie burgers. Tafura yefurau inogadzirawo chingwa chinotyisa!

Teff Breakfast Bowl

Zvinoshandiswa

• 1 mukombe mvura
• 1/4 mukombe teff
• munyu wemunyu
• 1 tablespoon uchi
• 1/2 teaspoon sinamoni
• 1/3 mukombe wealmond mukaka
• 1/3 mukombe blueberries
• 2 tablespoons maarmond, akachekwa
• 1 teaspoon chia mbeu

Mafambiro:

1. Uya nemvura kuzobika.

2. Wedzera teff uye pinch munyu. Vhara uye simmer kusvikira mvura yapinda, zvichikurudzira nguva nenguva; maminitsi gumi nemashanu.

3. Bvisa kubva pamoto, fambisa, uye ugare wakafukidzwa kwemaminitsi matatu.

4. Wedzera uchi, sinamoni, uye mukaka wearumondi.

5. Isa musanganiswa weteff mundiro. Pamusoro neblueberries, maarmond akachekwa, uye mhodzi dzechia.

Ongororo ye