ʻO ka hua Teff, quinoa ve palaoa He palaoa i ʻike ʻole ʻia e like me nā kīʻaha gluten-free ʻē aʻe, akā hiki ke hoʻokūkū iā lākou i ka ʻono, ke ʻano, a me nā pono olakino.
Me ka hāʻawi ʻana i kahi ʻano meaʻai meaʻai maikaʻi, ʻōlelo ʻia he nui nā pōmaikaʻi e like me ke kaʻe ʻana a me ke olakino iwi a me ka pohō kaumaha.
ʻO Teffulu nui ia ma ʻAitiopa a me Eritrea, kahi i manaʻo ʻia he mau tausani makahiki i hala. He maloʻo kūʻokoʻa, hiki ke ulu i nā ʻano kūlana kaiapuni.
Loaʻa nā waihoʻoluʻu ʻeleʻele a me ka māmā, ʻo ka mea kaulana loa he ʻeleʻele a me ka ʻelepani.
ʻO ia hoʻi ka hua liʻiliʻi loa o ka honua, 1/100 wale nō ka nui o ka palaoa. Aia kēia ma ka ʻatikala ʻanoʻano super grain teff a loaa mai palaoa kī Eia ka mea e pono ai e ike no ia mea.
He aha ʻo Teff?
inoa ʻepekema "Eragrostis tambourine” kekahi hua teff, He palaoa liʻiliʻi gluten-free. Ke kaulana nei ka palaoa ma ka honua holoʻokoʻa no ka mea he koho gluten-free ka nui o nā pono olakino.
ʻO ka mea kikoʻī, ʻike ʻia ia e hoʻohālikelike maoli i nā pae o ka hormone, hoʻonui i ka pale ʻana, hoʻoulu i ka digestion, hoʻoikaika i nā iwi, hoʻoikaika i ke olakino cardiovascular a me ke kōkua ʻana i ka pohō kaumaha.
Waiwai Nutritional Waiwai Teff
ʻO ka hua Teff He liʻiliʻi loa ia, ʻaʻole i hoʻokahi millimeter ke anawaena. Ua lawa ka lima e ulu ai ma kahi nui. He meaʻai kiʻekiʻe-fiber a he kumu ikaika o ka protein, manganese, hao a me ka calcium.
Hoʻokahi kīʻaha ʻanoʻano teff moʻa Aia ma kahi o kēia mau meaʻai:
255 mau calorie
1.6 grams o ka momona
20 milligrams o ka sodium
50 grams o ka carbohydrate
7 grams o ka fiber meaʻai
10 grams o ka protein
0.46 milligrams o ka thiamine (31% o ka pono o kēlā me kēia lā)
0.24 milligrams o ka huaora B6 (12% o ka pono o kēlā me kēia lā)
2.3 milligrams o ka niacin (11% o ka pono o kēlā me kēia lā)
0.08 milligrams riboflavin / vitamin B2 (5% o ka pono o kēlā me kēia lā)
7,2 milligrams o ka manganese (360° o DV)
126 milligrams o ka magnesium (32% o DV)
302 milligrams o ka phosphorus (30% o ka pono o kēlā me kēia lā)
5.17 milligrams o ka hao (29% o DV)
0.5 milligrams o ke keleawe (28% o DV)
2,8% zinc (19% o ka pono o kēlā me kēia lā)
123 milligrams o ka calcium (12% o ka pono o kēlā me kēia lā)
269 milligrams o ka potassium (6% o DV)
20 milligrams o ka sodium (1% o ka pono o kēlā me kēia lā)
He aha nā pōmaikaʻi o ka hua Teff?
Kāohi i ka nele i ka hao
me ka hao, Pono ia e hana i ka hemoglobin, kahi ʻano protein i loaʻa i loko o nā keʻena koko ʻulaʻula e lawe ai i ka oxygen mai nā māmā a i nā cell i loko o ko mākou kino.
Hana ʻia ka anemia ke loaʻa ʻole i ke kino ka lawa o ka oxygen i nā sela a me nā ʻiʻo; nawaliwali i ke kino a luhi.
No ka nui o ka hao, hua teff Kōkua i ka mālama ʻana a pale i nā hōʻailona o ka anemia.
Nawaliwali anei ka teff i ka hua?
keleawe Hāʻawi ia i ka ikehu i ke kino a kōkua i ka hoʻōla ʻana i nā ʻiʻo, nā hono a me nā ʻiʻo. ʻO ka hopena, loaʻa i kahi kīʻaha hoʻokahi he 28 pakeneka o ka waiwai o kēlā me kēia lā o ke keleawe. hua teffpaipai i ka poho kaumaha.
ʻO ATP ka pūhui ikehu o ke kino; Hoʻohana ʻia ka meaʻai a mākou e ʻai ai i wahie a hoʻololi ʻia kēia wahie i ATP. Hoʻokumu ʻia ka ATP i loko o ka mitochondria o nā cell, a pono ke keleawe no kēia hana e hana pono.
Hana ʻia ke keleawe ma ke ʻano he catalyst i ka hoʻohaʻahaʻa ʻana i ka oxygen molecular i ka wai, ka hopena kemika i hana ʻia ke hana ʻia ka ATP. ʻO ia ke ʻano o ke keleawe e hiki ai i ke kino ke hana i ka wahie e pono ai e hoʻonui i nā pae ikehu a puhi i ka momona.
ʻO ka ʻai ʻana i nā meaʻai momona i ke keleawe e hoʻokuʻu i ka hao mai ke koko, e ʻae i ka nui o ka protein e hiki i ke kino a hoʻohana maikaʻi ʻia. He mea nui ia no ke olakino holoʻokoʻa, no ka mea, pili ia i ka ATP a me ka metabolism protein.
ʻO ka maʻiʻo fiber o ka hua teffʻO kekahi hiʻohiʻona e hōʻike ana e hiki ke hāʻawi i ke kaumaha kaumaha.
Hoʻopau i nā hōʻailona PMS
ʻai ʻana i nā hua teffHoʻemi ia i ka ʻāʻī, ka ʻūhā, ka ʻūhā a me ka ʻeha ʻiʻo e pili ana i ka menstruation. phosphorus No ka mea he meaʻai nui ia i nā meaʻai, kōkua ia i ke kaulike ʻana i nā hormones maoli.
ʻO ke kaulike o ka Hormone ke kumu nui e hoʻoholo ai i nā hōʻailona PMS i loaʻa i ke kanaka, no laila ʻoka Hana ia ma ke ʻano he lāʻau kūlohelohe no ka PMS a me ka cramps.
Eia kekahi, hoʻonui ke keleawe i nā pae ikehu, no laila kōkua ia i nā wahine palaualelo ma mua a i ka wā o ka menstruation. Hoʻomaha ka Copper i ka ʻiʻo a me ka ʻeha a me ka hoʻohaʻahaʻa ʻana i ka mumū.
Hoʻoikaika i ka ʻōnaehana pale
ʻO TeffHoʻoikaika ia i ka ʻōnaehana pale no ka mea he kumu kiʻekiʻe ia o nā huaora B a me nā minela koʻikoʻi. No ka laʻana, ʻo ka thiamine i loko o kāna ʻike e pāʻani nui i ka hoʻoponopono ʻana i ka pane ʻana o ka immune.
Ma muli o ke kōkua ʻana o ka thiamine i ka ʻai ʻana, maʻalahi ia i ke kino e unuhi i nā meaʻai mai ka meaʻai; Hoʻohana ʻia kēia mau meaʻai e hoʻoikaika i ka pale ʻana i ke kino mai nā maʻi.
Kōkua ʻo Thiamine i ka huna ʻana i ka waika hydrochloric, ka mea e pono ai no ka hoʻopau piha ʻana i nā meaʻai a me ka absorption o nā meaʻai.
Kākoʻo i ke olakino iwi
ʻO Teff calcium nui a manganese No ka mea he kumu ia o ke ola o ka iwi, kākoʻo ia i ke olakino iwi. He mea nui nā meaʻai nui i ka calcium no ka paʻa pono ʻana o nā iwi. Pono ka poʻe ʻōpio e ulu ana i ka calcium no ke kino e hiki ai i ka iwi kiʻekiʻe.
ʻO ka manganese, me ka calcium a me nā minela ʻē aʻe, e kōkua i ka hōʻemi ʻana i ka nalowale o ka iwi, ʻoi aku hoʻi i nā wahine kahiko i maʻalahi i ka haʻihaʻi iwi a me nā iwi nāwaliwali.
ʻO ka nele o manganese kekahi pilikia no nā maʻi e pili ana i ka iwi no ka mea e hāʻawi ana i ke kūkulu ʻana i nā hormones hoʻoponopono iwi a me nā enzyme e pili ana i ka metabolism iwi.
kōkua i ka ʻai ʻana
ʻO ka hua Teff Ma muli o kona kiʻekiʻe o ka fiber, kōkua ia i ka hoʻoponopono ʻana i ka ʻōnaehana digestive - hana ia e hoʻomaha maoli i ka constipation, bloating, cramps a me nā pilikia ʻē aʻe.
Hele ka fiber i loko o ka ʻōnaehana hoʻoheheʻe ʻana e lawe ana i nā mea ʻawaʻawa, nā ʻōpala, nā momona a me nā ʻāpana cholesterol i komo ʻole ʻia e nā enzyme digestive i loko o ka ʻōpū.
Ma ke kaʻina hana, kōkua ia i ka hoʻomaikaʻi ʻana i ke olakino o ka naʻau, hoʻoikaika i ka manaʻo o ka piha, a kākoʻo i ka ʻai ʻana.
ʻai teff a me ka inu ʻana i ka wai nui i ka lā e mālama mau iā ʻoe, e pili ana i nā kaʻina hana ʻē aʻe o ke kino.
Kākoʻo i ke olakino cardiovascular
ʻai teffHoʻohaʻahaʻa maoli ia i ke koko a hoʻemi i ka hopena o ka hōʻeha puʻuwai a me ka hahau ʻana. ʻO TeffHe waiwai ia i ka huaora B6, ka mea e pale ai i nā kīʻaha koko a hoʻemi i ka pilikia o ka maʻi puʻuwai. Huaola B6Hoʻomaikaʻi ia i ke kino ma ka hoʻoponopono ʻana i nā pae o kahi pūhui i kapa ʻia ʻo homocysteine i loko o ke koko.
ʻO ka Homocysteine he ʻano amino acid i loaʻa mai nā kumu protein a me nā pae homocysteine kiʻekiʻe i ke koko. Hoʻopili ʻia ia i ka mumū a me ka ulu ʻana o nā maʻi naʻau.
Me ka lawa ʻole o ka huaora B6, kūkulu ʻia ka homocysteine i loko o ke kino a hoʻopōʻino i ka uhi o ke kīʻaha koko; ʻo ia ke kumu no ka hoʻokumu ʻana i nā plaque pōʻino, kahi e hoʻoweliweli ai i ka hōʻeha puʻuwai a i ʻole ka hahau ʻana.
He kuleana nō hoʻi ka Vitamin B6 i ka mālama ʻana i ke koko a me ka pae cholesterol, ʻelua mau mea nui ʻē aʻe no ka pale ʻana i ka maʻi puʻuwai.
ʻO TeffKōkua i ka lohi i ka hoʻokuʻu ʻana o ke kō i loko o ke kahe koko. He aniani e hoopau i ka teff hāʻawi i ke kino me ka 100 pakeneka o ka nui o ka manganese i ʻōlelo ʻia i kēlā me kēia lā.
Pono ke kino i ka manganese e kōkua i ka hana pono ʻana o nā enzyme digestive kuleana no ke kaʻina hana i kapa ʻia ʻo gluconeogenesis, e pili ana i ka hoʻololi ʻana o nā waikawa amino protein i ke kō a me ke koena o ke kō i loko o ke kahe koko.
ʻIke ʻia ʻo Manganese e kōkua i ka pale ʻana i ke kiʻekiʻe o ke koko koko e hiki ke kōkua i ka maʻi diabetes. No laila, hana ia ma ke ʻano he lāʻau kūlohelohe no ka maʻi diabetes.
He kumu nui ia o ka protein
ʻO ka ʻai ʻana i nā meaʻai protein i kēlā me kēia lā he nui nā pōmaikaʻi. Mālama ʻo ia i ka holo ʻana o ka metabolism, hoʻonui i ka pae ikehu a mālama i nā pae kō koko.
Inā ʻaʻole ʻoe e ʻai i ka protein, hāʻule kou ikehu, pilikia ʻoe i ke kūkulu ʻana i ka nui o ka ʻiʻo, pilikia ka nānā ʻana a me nā pilikia hoʻomanaʻo, paʻa ʻole ke kiʻekiʻe o ke kō koko a pilikia ʻoe i ka emi ʻana o ke kaumaha.
ʻO Teff ʻO ka ʻai ʻana i nā meaʻai protein, e like me ka nati, hoʻomaikaʻi i ka nui o ka ʻiʻo, kaulike i nā hormones, mālama i ka ʻai a me ke ʻano o ka naʻau, hoʻoikaika i ka hana o ka lolo, a hoʻolōʻihi i ka ʻelemakule.
ʻO ia ka palaoa gluten-free
ʻO ka maʻi Celiac kahi maʻi digestive koʻikoʻi e hoʻonui nei i ka honua. ʻO Teff No ka mea, he palaoa gluten-free ia, maʻi celiac ai ole ia, ka hoʻomanawanui ʻole o ka gluten hiki i nā kānaka ke ʻai maʻalahi.
He aha nā pōʻino o ka hua Teff?
ʻOiai kakaʻikahi, kekahi poʻe ʻoka Ua loaʻa iā ʻoe ka maʻi a i ʻole ka intolerance ma hope o ka ʻai ʻana. Inā loaʻa iā ʻoe nā hopena ʻino a i ʻole nā hōʻailona allergy meaʻai e like me ka ʻūhū, ka ʻāʻī a i ʻole ka pehu, mai ʻai hou a nīnau i ke kauka.
no ka hapanui o na kanaka ʻokaHe palekana loa ia a he meaʻai ke ʻai ʻia i ka nui o nā meaʻai. He koho maikaʻi loa ia i ka palaoa a he nui nā pono olakino.
Pehea e hoʻohana ai i ka palaoa Teff
No ka mea, liʻiliʻi loa ia. ʻoka Hoʻomākaukau ʻia a ʻai ʻia e like me ka palaoa holoʻokoʻa, ʻaʻole i hoʻokaʻawale ʻia i loko o ka bran a me ka germ e like me ka hana ʻana i ka palaoa. Hoʻopili ʻia a hoʻohana ʻia e like me ka palaoa gluten-free.
ma ʻAitiopa, palaoa kīHoʻohana ʻia ia e hana i ka palaoa hū kuʻuna i kapa ʻia ʻo injera. ʻO kēia berena palupalu spongy ke kumu o nā kīʻaha ʻAitiopa.
Kahi mea hou aʻe, palaoa kīHe mea ʻokoʻa ʻole ka gluten i ka palaoa palaoa no ka kuke ʻana i ka berena a i ʻole ka hana ʻana i nā meaʻai i hoʻopaʻa ʻia e like me ka pasta.
E pani i ka palaoa palaoa i loko o nā ʻano meaʻai like ʻole, e like me nā pancakes, nā kuki, nā keke, a me nā berena. palaoa kī loaʻa. Inā ʻaʻole ʻoe maʻi i ka gluten, pono palaoa kī Ma kahi o ka hoʻohana ʻana i nā mea ʻelua, hiki iā ʻoe ke hoʻohana i nā mea ʻelua.
Waiwai Nutritional No ka palaoa Teff
Nutritional maʻiʻo o 100 grams o ka palaoa teff penei:
Kalori: 366
Pūmua: 12.2 gram
Ka momona: 3,7 grams
Kāpena: 70.7 grams
ʻO ka fiber: 12.2 grams
Hao: 37% o ka waiwai o kēlā me kēia lā (DV)
Calcium: 11% o ka DV
palaoa pāʻOkoʻa kona ʻano meaʻai e like me ke ʻano, kahi i ulu ai a me ka brand. Ke hoʻohālikelike ʻia me nā hua ʻai ʻē aʻe, ʻoka He kumu maikaʻi ia o ke keleawe, magnesium, potassium, phosphorus, manganese, zinc a me selenium.
Eia kekahi, he kumu maikaʻi loa ia o ka protein me nā amino acids pono a pau, ʻo ia nā poloka kūkulu o ka protein i loko o ko mākou kino.
ʻAʻole i loaʻa kahi amino acid i nā kīʻaha ʻē aʻe lysine ma ke ano o ke kiekie. Pono ʻia no ka hana ʻana o ka protein, hormones, enzymes, collagen a me ka elastin, kākoʻo pū ʻo lysine i ka absorption calcium, hana ikehu a me ka hana immune.
akā, palaoa kīʻO kekahi mau meaʻai i loko ʻakika phytic ʻAʻole hiki ke komo maikaʻi lākou no ka mea ua paʻa lākou i nā antinutrients e like me Hiki ke hoʻemi ʻia nā hopena o kēia mau mea e ka lacto fermentation.
To ferment teff palaoa hui me ka wai a waiho i ka lumi wela no kekahi mau la. ʻO nā hua bacteria a me nā mea hū maʻamau i hoʻohui ʻia a hoʻohui ʻia i ke kō a me ka phytic acid.
He aha nā pōmaikaʻi o ka palaoa Teff?
ʻAʻohe gluten maoli
ʻO Gluten kahi hui o nā protein i loaʻa i ka palaoa a me kekahi mau kīʻaha ʻē aʻe e hāʻawi ai i ka palaoa i kona ʻano elastic. Akā ʻaʻole hiki i kekahi poʻe ke ʻai i ka gluten ma muli o kahi maʻi autoimmune i kapa ʻia ka maʻi celiac.
ʻO ka maʻi Celiac ke kumu o ke kino o ke kino e hoʻouka i ke kapa o ka ʻōpū liʻiliʻi. ʻO kēia ke kumu o ka anemia, ke kaumaha o ke kaumaha, ka maʻi ʻana, ka constipation, ka luhi a me ka bloating a hoʻopilikia i ka absorption nutrient.
palaoa pā He mea maikaʻi loa ia me ka gluten-free ʻē aʻe i ka palaoa palaoa, no ka mea, ʻaʻohe gluten maoli.
Kiʻekiʻe i ka fiber meaʻai
ʻO Teff ʻOi aku ka kiʻekiʻe o ka fiber ma mua o ka nui o nā kīʻaha ʻē aʻe.
Hāʻawi ka palaoa Teff i ka 100 grams o ka fiber meaʻai no 12.2 grams. ʻO ka ʻokoʻa, ʻo ka palaoa a me ka palaoa raiki he 2.4 grams wale nō, ʻoiai ka nui o ka lawelawe ʻana o ka palaoa oat he 6.5 grams.
Paipai ʻia nā kāne a me nā wahine e ʻai ma waena o 25 a me 38 grams o ka fiber i kēlā me kēia lā. Hiki iā ia ke komo i nā fiber insoluble a hiki ke hoʻoheheʻe ʻia. Kekahi mau haʻawina palaoa kīʻOiai he nui ka poʻe e hoʻopaʻapaʻa ʻaʻole hiki ke hoʻoheheʻe ʻia ka hapa nui o ka fiber, ua ʻike kekahi i kahi hui like ʻole.
Hele ka fiber insoluble i loko o ka ʻōpū ʻaʻole i hoʻoheheʻe ʻia. Hoʻonui ia i ka nui o ka ʻōpū a kōkua i ka neʻe ʻana o ka ʻōpū.
Ma ka ʻaoʻao ʻē aʻe, huki ka fiber soluble i ka wai i loko o ka ʻōpū e hoʻopalupalu i ka ʻōpū. Hānai pū ʻo ia i ka maʻi bacteria maikaʻi i loko o ka ʻōpū a hoʻokani i kahi hana i ka metabolism carbohydrate a me ka momona.
Hoʻopili ʻia kahi meaʻai fiber kiʻekiʻe me ka liʻiliʻi o ka maʻi puʻuwai, ka maʻi diabetes, ka hahau ʻana, ke koko kiʻekiʻe, ka maʻi ʻōpū a me ka constipation.
ʻOi aku ka glycemic index ma mua o nā huahana palaoa
glycemic index (GI) hōʻike i ka nui o ka meaʻai e hoʻonui ai i ke kō koko. Hoʻoholo ʻia mai 0 a 100. ʻO nā meaʻai me ka waiwai ma luna o 70 ua manaʻo ʻia he kiʻekiʻe, e hoʻonui wikiwiki ana i ke kō koko, a ʻo nā mea ma lalo o 55 i manaʻo ʻia he haʻahaʻa. ʻO nā mea a pau ma waena he mea waena.
ʻO ka ʻai ʻana i nā meaʻai me ka haʻahaʻa glycemic index he mea maikaʻi ia i ka mālama ʻana i ke kō koko. ʻO TeffLoaʻa i ka glycemic index o 57, he haʻahaʻa haʻahaʻa i hoʻohālikelike ʻia me nā kīʻaha ʻē aʻe. He haʻahaʻa kona waiwai no ka mea he palaoa piha a he nui ka fiber.
Ma ka hopena;
ʻO ka hua Teffhe hua liʻiliʻi gluten-free i hānau ʻia ma ʻAitiopa akā ua ulu ʻia i kēia manawa a puni ka honua.
Ma waho aʻe o ka hāʻawi ʻana i ka nui o ka fiber a me ka protein, he kiʻekiʻe ia i ka manganese, phosphorus, magnesium a me nā huaora B.
He nui kona mau pono, e like me ka pale ʻana i ke olakino o ka naʻau, ke kōkua ʻana i ka pohō kaumaha, ka hoʻomaikaʻi ʻana i ka hana immune, mālama i ke olakino iwi a me ka hōʻemi ʻana i nā hōʻailona diabetes.
ʻO ka hua Teff Hiki ke hoʻohana ʻia ma ke ʻano he pani no nā kīʻaha e like me ka quinoa a me ka millet. palaoa pā Hiki ke hoʻohana ʻia ma kahi o nā palaoa ʻē aʻe a i hui pū ʻia me ka palaoa palaoa.
