Irin Teff, quinoa ve buckwheat Yana da hatsi wanda ba a san shi da sauran hatsi marasa alkama ba, amma yana iya yin hamayya da su a dandano, laushi, da fa'idodin kiwon lafiya.
Tare da bayar da bayanin martaba mai ban sha'awa, an bayyana cewa yana da fa'idodi masu yawa kamar wurare dabam dabam da lafiyar kashi da asarar nauyi.
teffya fi girma a Habasha da Eritrea, inda ake tunanin ya samo asali dubban shekaru da suka wuce. Yana da juriya na fari, yana iya girma a cikin yanayi daban-daban na muhalli.
Akwai duka launuka masu duhu da masu sauƙi, waɗanda suka fi shahara sune launin ruwan kasa da hauren giwa.
Hakanan ita ce mafi ƙarancin hatsi a duniya, 1/100 kawai girman alkama. Wannan yana cikin labarin babban hatsi irin teff kuma aka samo daga garin teff Ga abin da kuke buƙatar sani game da shi.
Menene Teff?
Sunan kimiyya"Eragrostis tambourine olan irin teff, Karamin hatsi ne marar alkama. Hatsi yana samun karbuwa a duniya saboda zaɓi ne marar amfani da alkama wanda ke da fa'idodin kiwon lafiya da yawa.
Musamman, an san shi don daidaita matakan hormone ta dabi'a, haɓaka rigakafi, haɓaka narkewa, ƙarfafa ƙasusuwa, haɓaka lafiyar zuciya da jijiyoyin jini har ma da taimakawa asarar nauyi.
Darajar Gina Jiki na iri Teff
Irin Teff Yana da ƙanƙanta, ƙasa da millimita a diamita. Hantsi ya isa ya girma a cikin babban yanki. Abinci ne mai yawan fiber kuma tushen furotin, manganese, baƙin ƙarfe da alli.
Kofi daya dafaffen tsaba na teff Ya ƙunshi kusan sinadarai masu zuwa:
255 kcal
1.6 grams na mai
20 milligrams na sodium
50 grams na carbohydrates
7 grams na fiber na abinci
10 gram na furotin
0.46 milligrams na thiamine (31% na buƙatun yau da kullun)
0.24 milligrams na bitamin B6 (12% na yau da kullum da ake bukata)
2.3 milligrams na niacin (11% na buƙatun yau da kullun)
0.08 milligrams riboflavin / bitamin B2 (5% na yau da kullum da ake bukata)
7,2 milligrams na manganese (360° na DV)
126 milligrams na magnesium (32% na DV)
302 milligrams na phosphorus (30% na yau da kullum da ake bukata)
5.17 milligrams na baƙin ƙarfe (29% na DV)
0.5 milligrams na jan karfe (28% na DV)
2,8% zinc (19% na buƙatun yau da kullun)
123 milligrams na calcium (12% na yau da kullum da ake bukata)
269 milligrams na potassium (6% na DV)
20 milligrams na sodium (1% na buƙatun yau da kullun)
Menene Amfanin Ciwon Teff?
Yana hana ƙarancin ƙarfe
Demir, Wajibi ne a samar da haemoglobin, nau'in sunadaran da ake samu a cikin jajayen ƙwayoyin jini wanda ke ɗaukar iskar oxygen daga huhu da kuma sel a cikin jikinmu.
Anemia yana faruwa lokacin da jiki ba zai iya samun isashshen iskar oxygen zuwa sel da kyallen takarda ba; yana raunana jiki kuma yana sa ku gaji.
Saboda abun da ke ciki na ƙarfe. irin teff Taimakawa magani da hana alamun anemia.
Teff yana raunana iri?
jan karfe Yana ba da kuzari ga jiki kuma yana taimakawa warkar da tsokoki, haɗin gwiwa da kyallen takarda. Sakamakon haka, kofi daya yana dauke da kashi 28 cikin dari na darajar tagulla a kullum. irin teffyana inganta asarar nauyi.
ATP shine sashin makamashi na jiki; Abincin da muke ci ana amfani da shi azaman mai kuma ana canza wannan man zuwa ATP. An halicci ATP a cikin mitochondria na sel, kuma ana buƙatar jan ƙarfe don wannan samarwa ya faru da kyau.
Copper yana aiki azaman mai haɓakawa a cikin raguwar iskar oxygen zuwa ruwa, halayen sinadaran da ke faruwa lokacin da aka haɗa ATP. Wannan yana nufin cewa jan ƙarfe yana ba da damar jiki don ƙirƙirar man da yake buƙata don ƙara yawan makamashi da ƙone mai.
Cin abinci mai arziki a cikin tagulla yana sakin ƙarfe a cikin jini, yana ba da damar ƙarin furotin su isa jiki kuma a yi amfani da su da kyau. Yana da mahimmanci ga lafiyar gaba ɗaya, saboda yana rinjayar ATP da metabolism na furotin.
Abubuwan fiber na irin teffwata alama ce da ke nuna cewa yana iya samar da asarar nauyi.
Yana kawar da alamun PMS
cin irin teffYana rage kumburi, kumburin ciki, kumbura da ciwon tsoka da ke hade da haila. phosphorus Tun da yake abinci ne mai wadataccen abinci mai gina jiki, yana taimakawa wajen daidaita hormones ta halitta.
Ma'aunin Hormone shine farkon abin da ke ƙayyade alamun PMS da mutum ya fuskanta, don haka teff Yana aiki azaman magani na halitta don PMS da cramps.
Haka kuma jan karfe yana kara karfin kuzari, don haka yana taimakawa mata masu kasala kafin haila da lokacin haila. Copper kuma yana kawar da ciwon tsoka da haɗin gwiwa yayin da yake rage kumburi.
Yana ƙarfafa tsarin rigakafi
teffYana ƙarfafa tsarin garkuwar jiki saboda yana da babban tushen bitamin B da ma'adanai masu mahimmanci. Misali, thiamine a cikin abubuwan da ke cikinsa yana taka rawa ta kurkusa wajen daidaita martanin garkuwar jiki.
Tun da thiamine yana taimakawa wajen narkewa, yana sauƙaƙa wa jiki cire abubuwan gina jiki daga abinci; Ana amfani da waɗannan sinadarai don ƙarfafa rigakafi da kare jiki daga cututtuka.
Thiamine yana taimakawa wajen ɓoye hydrochloric acid, wanda ya zama dole don cikakken narkewar barbashi na abinci da kuma ɗaukar abubuwan gina jiki.
Yana goyan bayan lafiyar kashi
teff babban calcium da manganese Tunda shine tushen lafiyar kashi, yana tallafawa lafiyar kashi. Abincin Calcium yana da mahimmanci don ƙasusuwa su ƙarfafa yadda ya kamata. Matasa masu girma suna buƙatar isassun calcium don jiki ya kai kololuwar yawan kashi.
Manganese, tare da calcium da sauran ma'adanai, yana taimakawa wajen rage asarar kashi, musamman a cikin tsofaffin mata waɗanda suka fi dacewa da karaya da raunin kashi.
Karancin manganese kuma yana haifar da haɗari ga rikice-rikice masu alaƙa da kashi saboda yana samar da samuwar hormones masu sarrafa kashi da enzymes masu shiga cikin metabolism na kashi.
yana taimakawa wajen narkewa
Irin Teff Saboda babban abun ciki na fiber, yana taimakawa wajen daidaita tsarin narkewa - yana aiki don sauƙaƙa maƙarƙashiya, kumburi, cramps da sauran matsalolin gastrointestinal.
Fiber yana wucewa ta tsarin narkewa yana ɗaukar gubobi, sharar gida, mai da ƙwayoyin cholesterol waɗanda ba su shiga cikin enzymes masu narkewa a ciki.
A cikin tsari, yana taimakawa wajen inganta lafiyar zuciya, inganta jin dadi, da tallafawa narkewa.
ci tef kuma shan ruwa mai yawa a cikin yini yana kiyaye ku akai-akai, wanda ke shafar duk sauran hanyoyin jiki.
Yana goyan bayan lafiyar zuciya da jijiyoyin jini
ci tefA dabi'a yana rage hawan jini kuma yana rage haɗarin bugun zuciya da bugun jini. teffYana da wadata a cikin bitamin B6, wanda ke kare hanyoyin jini kuma yana rage haɗarin cututtukan zuciya. Vitamin B6Yana amfani da jiki ta hanyar daidaita matakan wani fili da ake kira homocysteine a cikin jini.
Homocysteine wani nau'in amino acid ne wanda aka samo daga tushen furotin da matakan homocysteine mai girma a cikin jini. Yana da alaƙa da kumburi da haɓaka yanayin zuciya.
Ba tare da isasshen bitamin B6 ba, homocysteine yana girma a cikin jiki kuma yana lalata rufin jini; wannan yana sanya ƙasa ga samuwar plaque mai haɗari, wanda ke haifar da barazanar bugun zuciya ko bugun jini.
Vitamin B6 kuma yana taka rawa wajen sarrafa hawan jini da matakan cholesterol, wasu muhimman abubuwa guda biyu na rigakafin cututtukan zuciya.
teffYana taimakawa rage sakin sukari cikin jini. Gilashin cinye tef yana ba jiki fiye da kashi 100 na adadin manganese da aka ba da shawarar yau da kullun.
Jiki yana buƙatar manganese don taimakawa cikin samar da ingantaccen enzymes masu narkewa da ke da alhakin wani tsari da ake kira gluconeogenesis, wanda ya haɗa da jujjuya amino acid na furotin zuwa sukari da ma'aunin sukari a cikin jini.
An san manganese don taimakawa hana hawan jini matakan da zai iya taimakawa ga ciwon sukari. Don haka yana aiki azaman magani na halitta don ciwon sukari.
Yana da babban tushen furotin
Cin abinci mai gina jiki da yawa kowace rana yana da fa'idodi da yawa. Yana ci gaba da tafiyar da metabolism, yana haɓaka matakan makamashi kuma yana kiyaye matakan sukari na jini.
Idan ba ku ci isasshen furotin ba, ƙarfin kuzarinku ya ragu, kuna da matsala wajen gina ƙwayar tsoka, ƙarancin hankali da matsalolin ƙwaƙwalwa suna faruwa, matakan sukari na jini ya zama mara ƙarfi kuma kuna samun matsala ta rasa nauyi.
teff Cin abinci mai gina jiki, irin su goro, yana inganta yawan tsoka, daidaita hormones, yana kiyaye ci da yanayi, yana inganta aikin kwakwalwa, da rage tsufa.
Yana da hatsi mara alkama
Ciwon Celiac cuta ce mai tsanani na narkewar abinci wacce ke karuwa a duniya. teff Tun da hatsin da ba shi da alkama, cutar celiac ko rashin haƙuri ga alkama mutane za su iya ci cikin sauƙi.
Menene Illar Ciwon Teff?
Ko da yake rare, wasu mutane teff sun fuskanci halayen rashin lafiyan ko rashin haƙuri bayan cin abinci. Idan kun fuskanci wani mummunan lahani ko alamun rashin lafiyar abinci kamar kurji, itching ko kumburi, kada ku sake cin abinci kuma ku tuntubi likita.
ga mafi yawan mutane teffYana da cikakkiyar lafiya kuma mai gina jiki lokacin cinyewa cikin adadin abinci. Yana da babban madadin alkama kuma yana da fa'idodin kiwon lafiya da yawa.
Yadda Ake Amfani da Garin Teff
Domin karami ne, teff Yawancin lokaci ana shirya shi kuma ana cinye shi gabaɗaya, maimakon a raba shi cikin ƙwayar ƙwayar cuta da ƙwayar cuta kamar sarrafa alkama. Ana kuma niƙa shi kuma ana amfani da shi azaman gari marar alkama.
a Habasha, garin teffAna amfani da ita don yin gurasa mai yisti na gargajiya da ake kira injera. Wannan gurasa mai laushi mai laushi ya zama tushen jita-jita na Habasha.
Bugu da kari, garin teffYana da madadin da ba shi da alkama ga garin alkama don yin burodi ko samar da kayan abinci da aka haɗa kamar taliya.
Sauya garin alkama a cikin girke-girke iri-iri, kamar pancakes, kukis, biredi, da burodi. garin teff samuwa. Idan ba ku da rashin lafiyar gluten, kawai garin teff Maimakon yin amfani da duka biyu, zaka iya amfani da su duka.
Garin Teff Darajar Gina Jiki
Abincin abinci mai gina jiki na gram 100 na gari na teff shine kamar haka:
Calories: 366
Protein: gram 12.2
Fat: 3,7 grams
Carbohydrates: 70.7 grams
Fiber: 12.2 grams
Iron: 37% na Ƙimar Kullum (DV)
Calcium: 11% na DV
garin teffAbubuwan da ake amfani da su na gina jiki sun bambanta bisa ga iri-iri, yankin da aka girma da kuma alamar. Idan aka kwatanta da sauran hatsi, teff Yana da kyau tushen jan ƙarfe, magnesium, potassium, phosphorus, manganese, zinc da selenium.
Bugu da ƙari, yana da kyakkyawan tushen furotin tare da duk mahimman amino acid, waɗanda su ne tubalan gina jiki na gina jiki a jikinmu.
Amino acid ba a samu a cikin wasu hatsi ba lysine dangane da girma. Da ake buƙata don samar da furotin, hormones, enzymes, collagen da elastin, lysine kuma yana tallafawa shayar da calcium, samar da makamashi da aikin rigakafi.
amma garin teffWasu abubuwan gina jiki a ciki phytic acid Ba su da kyau a sha saboda an daure su da abubuwan gina jiki kamar su Ana iya rage tasirin waɗannan mahadi ta lacto fermentation.
Don dafa garin teff Mix da ruwa kuma ku bar a dakin da zafin jiki na 'yan kwanaki. Abubuwan da ke faruwa a dabi'a ko ƙara ƙwayoyin lactic acid da yisti sannan su rushe sukari da phytic acid.
Menene Amfanin Garin Teff?
Ba shi da alkama
Gluten rukuni ne na sunadaran da ake samu a cikin alkama da wasu 'yan hatsi waɗanda ke ba kullu nau'in nau'in sa na roba. Amma wasu mutane ba za su iya cin alkama ba saboda yanayin autoimmune da ake kira cutar celiac.
Ciwon Celiac yana haifar da tsarin garkuwar jiki don kai hari ga rufin ƙananan hanji. Wannan yana haifar da anemia, rage kiba, gudawa, maƙarƙashiya, gajiya da kumburin jiki da kuma lahanta sha na gina jiki.
garin teff Yana da kyakkyawan madadin alkama ga alkama, kamar yadda ba shi da alkama.
High a cikin fiber na abinci
teff Yana da girma a cikin fiber fiye da sauran hatsi.
Garin Teff yana ba da har zuwa gram 100 na fiber na abinci a kowace gram 12.2. Sabanin haka, garin alkama da shinkafa yana dauke da gram 2.4 kacal, yayin da girman adadin garin oat din yana da gram 6.5.
An shawarci maza da mata su ci tsakanin gram 25 zuwa 38 na fiber kowace rana. Yana iya ƙunsar duka zaruruwa marasa narkewa da masu narkewa. Wasu karatu garin teffDuk da yake mutane da yawa suna jayayya cewa yawancin fiber ba shi da narkewa, wasu sun sami ƙarin haɗuwa.
Fiber mara narkewa yana wucewa ta cikin hanji galibi ba a narkewa ba. Yana ƙara ƙarar stool kuma yana taimakawa motsin hanji.
A gefe guda kuma, fiber mai narkewa yana jawo ruwa zuwa cikin hanji don tausasa stool. Hakanan yana ciyar da ƙwayoyin cuta masu lafiya a cikin hanji kuma suna taka rawa a cikin carbohydrate da metabolism metabolism.
Abincin abinci mai yawan fiber yana hade da ƙananan haɗarin cututtukan zuciya, ciwon sukari, bugun jini, hawan jini, cututtukan hanji da maƙarƙashiya.
Ƙananan glycemic index fiye da kayayyakin alkama
glycemic index (GI) yana nuna adadin abinci yana haɓaka sukarin jini. Ana kimanta shi daga 0 zuwa 100. Abincin da darajar sama da 70 ana ɗauka yana da girma, wanda ke haɓaka sukari cikin jini da sauri, yayin da waɗanda ke ƙasa da 55 ana ɗaukar su ƙasa. Duk abin da ke tsakanin matsakaici ne.
Cin abinci tare da ƙarancin glycemic index yana da tasiri wajen kiyaye sukarin jini a ƙarƙashin iko. teffyana da ma'aunin glycemic index na 57, wanda shine ƙarancin ƙima idan aka kwatanta da yawancin hatsi. Yana da ƙarancin ƙima saboda hatsi ne cikakke kuma yana da babban abun ciki na fiber.
A sakamakon haka;
Irin Teffƙaramin hatsi ne wanda ba shi da alkama wanda asalinsa ne a Habasha amma yanzu ana noma shi a duk faɗin duniya.
Baya ga samar da fiber da furotin da yawa, yana da yawa a cikin manganese, phosphorus, magnesium da bitamin B.
Yana da fa'idodi da yawa, ciki har da kare lafiyar zuciya, taimakawa rage nauyi, inganta aikin rigakafi, kula da lafiyar kashi da rage alamun ciwon sukari.
Irin Teff Ana iya amfani da shi azaman madadin hatsi irin su quinoa da gero. garin teff Ana iya amfani da shi maimakon sauran fulawa ko kuma a haɗe shi da garin alkama.
