Teff Seed thiab Teff Hmoov yog dab tsi, Nws Ua Li Cas? Cov txiaj ntsig thiab kev phom sij

Teff noob, quinoa noj ve thoob ham Nws yog cov nplej uas tsis paub zoo li lwm cov nplej tsis muaj gluten, tab sis tuaj yeem sib tw rau lawv hauv saj, kev ntxhib los mos, thiab kev noj qab haus huv.

Nrog rau kev muab cov khoom noj muaj txiaj ntsig zoo, nws tau hais kom muaj ntau yam txiaj ntsig xws li kev ncig thiab pob txha noj qab haus huv thiab poob phaus.

teff ualoj hlob nyob rau hauv Ethiopia thiab Eritrea, qhov uas nws xav tias muaj keeb kwm ntau txhiab xyoo dhau los. Nws yog drought resistant, tuaj yeem loj hlob nyob rau hauv ntau yam ntawm ib puag ncig.

Muaj ob qho tib si tsaus thiab sib zog xim muaj, qhov nrov tshaj plaws yog xim av thiab ivory.

Nws tseem yog lub ntiaj teb cov nplej tsawg tshaj plaws, tsuas yog 1/100 qhov loj ntawm cov nplej. Qhov no yog nyob rau hauv tsab xov xwm super grain teff noob thiab tau los ntawm tef vaj Nov yog yam koj yuav tsum paub txog nws.

Teff yog dab tsi?

Lub npe scientific "Eragrostis tambourine ib tug tef noob, Nws yog ib qho me me gluten-dawb nplej. Cov nplej tau txais txiaj ntsig thoob ntiaj teb vim nws yog qhov kev xaiv tsis muaj gluten uas muaj ntau yam txiaj ntsig kev noj qab haus huv.

Tshwj xeeb tshaj yog, nws paub tias muaj qhov sib npaug ntawm cov tshuaj hormones, txhawb kev tiv thaiv kab mob, txhawb kev zom zaub mov, ntxiv dag zog rau cov pob txha, txhawb kev mob plawv thiab txawm tias pab poob phaus.

Teff Seed Nutrition Value

Teff noob Nws yog me me, tsawg tshaj li ib millimeter inch. Ib txhais tes yog txaus kom loj hlob nyob rau hauv ib cheeb tsam loj. Nws yog cov khoom noj muaj fiber ntau thiab muaj zog ntawm cov protein, manganese, hlau thiab calcium. 

Ib khob siav teff noob Nws muaj kwv yees li cov as-ham hauv qab no:

255 calorie ntau ntau

1.6 g yog '

20 milligrams ntawm sodium

50 g ntawm carbohydrates

7 grams ntawm fiber ntau

10 gram ntawm cov protein

0.46 milligrams ntawm thiamine (31% ntawm txhua hnub xav tau)

0.24 milligrams ntawm vitamin B6 (12% ntawm txhua hnub xav tau)

2.3 milligrams ntawm niacin (11% ntawm txhua hnub xav tau)

0.08 milligrams riboflavin / vitamin B2 (5% ntawm txhua hnub xav tau)

7,2 milligrams ntawm manganese (360 ° ntawm DV)

126 milligrams ntawm magnesium (32% ntawm DV)

302 milligrams ntawm phosphorus (30% ntawm txhua hnub xav tau)

 5.17 milligrams hlau (29% ntawm DV)

0.5 milligrams tooj liab (28% ntawm DV)

2,8% zinc (19% ntawm txhua hnub xav tau)

123 milligrams ntawm calcium (12% ntawm txhua hnub xav tau)

269 ​​milligrams ntawm poov tshuaj (6% ntawm DV)

20 milligrams sodium (1% ntawm txhua hnub xav tau)

Cov txiaj ntsig ntawm Teff Seed yog dab tsi?

Tiv thaiv kom tsis muaj hlau

hlau, Nws yog tsim nyog los tsim hemoglobin, ib yam ntawm cov protein nyob rau hauv cov qe ntshav liab uas nqa oxygen los ntawm lub ntsws thiab mus rau lub hlwb thoob plaws hauv peb lub cev.

Anemia tshwm sim thaum lub cev tsis tuaj yeem tau txais oxygen txaus rau cov hlwb thiab cov ntaub so ntswg; ua rau lub cev tsis muaj zog thiab ua rau koj nkees.

Vim nws cov ntsiab lus hlau, teb tef Pab kho thiab tiv thaiv cov tsos mob ntawm anemia.

teff puas ua rau cov noob tsis muaj zog?

tooj liab Nws muab lub zog rau lub cev thiab pab kho cov leeg, pob qij txha thiab cov ntaub so ntswg. Yog li ntawd, ib lub khob muaj 28 feem pua ​​​​ntawm cov nqi ntawm tooj liab txhua hnub. teb teftxhawb kev poob phaus.

ATP yog lub cev lub zog; Cov zaub mov peb noj yog siv roj thiab cov roj no hloov mus rau ATP. ATP yog tsim nyob rau hauv mitochondria ntawm cov hlwb, thiab tooj liab yuav tsum tau rau qhov kev tsim no kom tshwm sim zoo.

Copper ua raws li cov catalyst hauv kev txo qis molecular oxygen rau dej, tshuaj lom neeg cov tshuaj tiv thaiv tshwm sim thaum ATP yog synthesized. Qhov no txhais tau hais tias tooj liab tso cai rau lub cev los tsim cov roj uas nws xav tau kom nce lub zog thiab hlawv roj.

Kev noj cov zaub mov uas muaj tooj liab tso tawm cov hlau hauv cov ntshav, tso cai rau ntau cov protein kom ncav cuag lub cev thiab siv tau zoo dua. Nws yog ib qho tseem ceeb rau kev noj qab haus huv tag nrho, vim nws cuam tshuam rau ATP thiab cov metabolism hauv protein.

Fiber cov ntsiab lus ntawm teff noobyog lwm feature uas qhia tau hais tias nws muaj peev xwm muab yuag poob.

Txo cov tsos mob PMS

noj teff noobNws txo qhov mob, tsam plab, cramping thiab mob nqaij mob txuam nrog kev coj khaub ncaws. phosphorus Vim nws yog cov khoom noj uas muaj cov as-ham, nws pab kom sib npaug cov tshuaj hormones ib txwm muaj.

Hormone tshuav nyiaj li cas yog qhov tseem ceeb tshaj plaws uas txiav txim siab PMS cov tsos mob uas tus neeg tau ntsib, yog li teff ua Nws ua raws li ib tug natural tshuaj rau PMS thiab cramps.

Tsis tas li ntawd, tooj liab nce qib zog, yog li nws pab cov poj niam sluggish ua ntej thiab thaum cev xeeb tub. Tooj liab kuj txo cov leeg nqaij thiab pob qij txha thaum txo qhov mob.

Txhim kho lub cev tiv thaiv kab mob

teff uaNws ntxiv dag zog rau lub cev tiv thaiv kab mob vim nws yog qhov chaw siab ntawm cov vitamins B thiab cov zaub mov tseem ceeb. Piv txwv li, thiamine nyob rau hauv nws cov ntsiab lus plays lub luag hauj lwm nyob ze rau cov kev cai ntawm lub cev tiv thaiv kab mob.

Txij li thaum thiamine pab hauv kev zom zaub mov, nws ua kom yooj yim rau lub cev kom rho tawm cov khoom noj los ntawm cov zaub mov; Cov as-ham no yog siv los txhawb kev tiv thaiv thiab tiv thaiv lub cev los ntawm cov kab mob.

Thiamine pab secrete hydrochloric acid, uas yog tsim nyog rau tag nrho digestion ntawm zaub mov hais thiab nqus cov as-ham. 

Txhawb pob txha noj qab haus huv

teff ua zoo calcium thiab txiv ntseej Vim nws yog ib qhov chaw ntawm pob txha noj qab haus huv, nws txhawb cov pob txha noj qab haus huv. Cov zaub mov muaj calcium uas tseem ceeb rau cov pob txha kom khov kom zoo. Cov tub ntxhais hluas loj hlob xav tau calcium txaus rau lub cev kom ncav cuag cov pob txha loj.

Manganese, nrog rau calcium thiab lwm yam minerals, pab txo cov pob txha poob, tshwj xeeb tshaj yog nyob rau hauv cov poj niam laus uas muaj feem xyuam rau cov pob txha pob txha thiab cov pob txha tsis muaj zog.

Manganese deficiency kuj ua rau muaj kev pheej hmoo rau cov pob txha cuam tshuam vim tias nws muab kev tsim cov pob txha tswj cov tshuaj hormones thiab cov enzymes koom nrog hauv cov pob txha metabolism.

pab digestion

Teff noob Vim nws cov ntsiab lus fiber ntau, nws pab tswj lub plab zom mov - nws ua haujlwm kom txo qis cem quav, tsam plab, cramps thiab lwm yam teeb meem hauv plab.

Fiber dhau los ntawm lub plab zom mov noj cov co toxins, pov tseg, rog thiab cov roj cholesterol uas tsis nqus los ntawm lub plab zom mov hauv plab.

Hauv cov txheej txheem, nws pab txhim kho lub plawv noj qab haus huv, txhawb kev xav ntawm kev ua kom puv, thiab txhawb kev zom zaub mov.

noj tef thiab haus dej kom ntau txhua hnub ua rau koj tsis tu ncua, uas cuam tshuam rau tag nrho lwm cov txheej txheem ntawm lub cev.

Txhawb kev mob plawv

noj tefNws ib txwm txo cov ntshav siab thiab txo qhov kev pheej hmoo ntawm lub plawv nres thiab mob stroke. teff uaNws yog nplua nuj nyob rau hauv vitamin B6, uas tiv thaiv cov hlab ntsha thiab txo kev pheej hmoo ntawm kab mob plawv. Vitamin B6Nws pab lub cev los ntawm kev tswj cov qib ntawm cov tshuaj hu ua homocysteine ​​​​hauv cov ntshav.

Homocysteine ​​​​yog ib hom amino acid muab los ntawm cov protein ntau thiab cov qib homocysteine ​​​​siab hauv cov ntshav.  Nws yog txuas rau o thiab kev loj hlob ntawm lub plawv mob.

Yog tsis muaj vitamin B6 txaus, homocysteine ​​​​ tsim nyob rau hauv lub cev thiab ua rau cov hlab ntsha puas ntsoog; Qhov no nteg hauv av rau kev tsim cov plaque txaus ntshai, uas ua rau muaj kev hem thawj ntawm lub plawv nres lossis mob stroke.

Vitamin B6 kuj tseem ua lub luag haujlwm hauv kev tswj cov ntshav siab thiab qib roj cholesterol, ob yam tseem ceeb rau kev tiv thaiv kab mob plawv.

Tswj cov tsos mob ntshav qab zib

teff uaPab qeeb tso cov piam thaj rau hauv cov hlab ntsha. Ib khob siv tef muab lub cev nrog ntau tshaj 100 feem pua ​​​​ntawm cov manganese niaj hnub pom zoo.

Lub cev xav tau manganese los pab tsim cov enzymes digestive lub luag haujlwm rau cov txheej txheem hu ua gluconeogenesis, uas koom nrog kev hloov pauv ntawm cov protein amino acids rau hauv qab zib thiab qhov sib npaug ntawm cov piam thaj hauv cov hlab ntsha.

Manganese paub tias pab tiv thaiv cov ntshav qab zib siab uas tuaj yeem ua rau muaj ntshav qab zib. Yog li nws ua hauj lwm raws li ib tug natural tshuaj rau ntshav qab zib.

Nws yog ib qho chaw muaj protein ntau

Kev noj zaub mov muaj protein ntau txhua hnub muaj ntau yam txiaj ntsig. Nws ua kom cov metabolism ua haujlwm, nce qib zog thiab ua kom cov ntshav qab zib kom ruaj khov.

Yog tias koj tsis noj cov protein ntau txaus, koj lub zog poob qis, koj muaj teeb meem tsim cov leeg nqaij, kev xav tsis txaus thiab teeb meem nco tshwm sim, cov ntshav qab zib tsis ruaj khov thiab koj muaj teeb meem poob phaus.

teff ua Noj cov zaub mov muaj protein ntau, xws li txiv ntseej, txhim kho cov leeg nqaij, sib npaug cov tshuaj hormones, ua kom qab los noj mov thiab mus ob peb vas, txhawb kev noj qab haus huv ntawm lub hlwb, thiab qeeb kev laus.

Nws yog gluten-dawb nplej

Kab mob Celiac yog ib qho mob plab hnyuv loj uas tau nce thoob ntiaj teb. teff ua Vim nws yog gluten-dawb nplej, kab mob celiac los yog gluten intolerance cov neeg tuaj yeem noj tau yooj yim. 

Dab tsi yog qhov teeb meem ntawm Teff Seed?

Txawm tias tsis tshua muaj, qee tus neeg teff ua tau ntsib kev tsis haum tshuaj los yog intolerance tom qab noj nws. Yog tias koj muaj kev phiv tsis zoo lossis cov tsos mob ua xua xws li pob khaus, khaus lossis khaus, tsis txhob noj dua thiab nrog kws kho mob.

rau cov neeg feem coob teff uaNws muaj kev nyab xeeb zoo kawg nkaus thiab muaj txiaj ntsig zoo thaum noj zaub mov kom muaj nuj nqis. Nws yog ib qho kev xaiv zoo rau cov nplej thiab muaj ntau yam kev noj qab haus huv.

Yuav Siv Teff Hmoov li cas

Vim nws me me, teff ua Nws feem ntau yog npaj thiab noj raws li cov nplej tag nrho, tsis yog muab cais rau hauv cov bran thiab cov kab mob xws li hauv kev ua cov nplej. Nws tseem yog av thiab siv los ua cov hmoov nplej tsis muaj gluten.

hauv Ethiopia, tef vajNws yog siv los ua ib txwm leavened flatbread hu ua injera. Qhov no spongy mos qhob cij tsim lub hauv paus ntawm Ethiopian tais diav. 

Ntxiv rau, tef vajNws yog gluten-dawb lwm txoj rau cov hmoov nplej rau ci qhob cij los yog tsim cov khoom noj xws li pasta.

Hloov cov hmoov nplej hauv ntau yam zaub mov txawv, xws li pancakes, ncuav qab zib, ncuav mog qab zib, thiab breads. tef vaj muaj. Yog tias koj tsis ua xua rau gluten, tsuas yog tef vaj Es tsis txhob siv ob qho tib si, koj tuaj yeem siv ob qho tib si.

Teff hmoov Khoom noj khoom haus tus nqi

Noj cov ntsiab lus ntawm 100 grams teff hmoov yog raws li nram no:

Calorie ntsiab lus: 366

Protein: ib gram

yog '3,7 g

Carbs: 70.7 grams

Fiber: 12.2 grams

Hlau: 37% ntawm Tus Nqi Txhua Hnub (DV)

Calcium: 11% ntawm DV

tef vajNws cov khoom noj muaj pes tsawg leeg sib txawv raws li ntau yam, thaj chaw uas nws loj hlob thiab hom. Piv rau lwm cov nplej, teff ua Nws yog qhov zoo ntawm tooj liab, magnesium, potassium, phosphorus, manganese, zinc thiab selenium.

Tsis tas li ntawd, nws yog qhov zoo tshaj plaws ntawm cov protein nrog tag nrho cov amino acids tseem ceeb, uas yog lub tsev tsim cov protein hauv peb lub cev.

Ib qho amino acid tsis pom hauv lwm cov nplej lysine nyob rau hauv cov nqe lus ntawm siab. Yuav tsum tau tsim cov protein, cov tshuaj hormones, enzymes, collagen thiab elastin, lysine kuj txhawb nqa calcium nqus, lub zog tsim thiab kev tiv thaiv kab mob.

tab sis tef vajQee cov as-ham hauv phytic acid Lawv yog cov absorbable tsis zoo vim hais tias lawv khi rau antinutrients xws li Cov teebmeem ntawm cov tshuaj no yuav raug txo los ntawm lacto fermentation.

Rau ferment teff hmoov sib tov nrog dej thiab tawm hauv chav sov li ob peb hnub. Ib txwm tshwm sim lossis ntxiv cov kab mob lactic acid thiab cov poov xab ces zom cov suab thaj thiab phytic acid.

Cov txiaj ntsig ntawm Teff Hmoov yog dab tsi?

Nws yog ib txwm gluten dawb

Gluten yog ib pawg ntawm cov proteins pom hauv cov nplej thiab ob peb lwm cov nplej uas muab cov khob noom cookie nws elasticity. Tab sis qee tus neeg tsis tuaj yeem noj gluten vim yog mob autoimmune hu ua kab mob celiac.

Kab mob celiac ua rau lub cev tiv thaiv kab mob los tua cov kab mob hauv cov hnyuv. Qhov no ua rau mob ntshav qab zib, poob phaus, raws plab, cem quav, qaug zog thiab tsam plab thiab cuam tshuam cov as-ham.

tef vaj Nws yog ib qho zoo heev gluten-dawb lwm txoj rau cov hmoov nplej, raws li nws yog ib txwm gluten-dawb.

High nyob rau hauv kev noj haus fiber ntau

teff ua Nws muaj fiber ntau dua li ntau lwm cov nplej.

Teff hmoov muab txog 100 grams ntawm fiber ntau noj ib 12.2 grams. Los ntawm qhov sib piv, cov nplej thiab nplej hmoov muaj tsuas yog 2.4 grams, thaum tib qhov loj ntawm oat hmoov muaj 6.5 grams.

Cov txiv neej thiab poj niam feem ntau qhia kom noj ntawm 25 thiab 38 grams fiber ntau ib hnub. Nws tuaj yeem muaj ob qho tib si insoluble thiab soluble fibers. Qee qhov kev tshawb fawb tef vajTxawm hais tias muaj coob tus sib cav hais tias feem ntau ntawm cov fiber ntau yog insoluble, lwm tus tau pom muaj kev sib xyaw ntau dua.

Insoluble fiber kis tau los ntawm lub plab feem ntau undigested. Nws ua kom cov quav ntim thiab pab hauv plab hnyuv.

Ntawm qhov tod tes, soluble fiber rub dej rau hauv plab kom mos quav. Nws kuj pub cov kab mob noj qab haus huv hauv plab thiab ua lub luag haujlwm hauv carbohydrate thiab rog metabolism.

Kev noj zaub mov fiber ntau yog cuam tshuam nrog kev pheej hmoo tsawg ntawm kab mob plawv, ntshav qab zib, mob stroke, ntshav siab, kab mob hauv plab thiab cem quav.

Tsawg glycemic Performance index tshaj cov nplej

glycemic Performance index (GI) qhia tias zaub mov nce ntshav qab zib ntau npaum li cas. Nws raug ntsuas los ntawm 0 txog 100. Cov khoom noj uas muaj nqi siab dua 70 yog suav tias yog siab, uas ua rau cov ntshav qab zib nce sai, thaum cov qis dua 55 yog suav tias yog qis. Txhua yam hauv nruab nrab yog nruab nrab.

Noj cov zaub mov uas tsis muaj glycemic Performance index muaj txiaj ntsig zoo hauv kev tswj cov ntshav qab zib. teff uamuaj glycemic Performance index ntawm 57, uas yog tus nqi qis dua piv rau ntau lwm cov nplej. Nws muaj tus nqi qis vim nws yog cov nplej tag nrho thiab muaj cov ntsiab lus fiber ntau.

Vim li ntawd;

Teff noobyog ib qho me me gluten-dawb nplej uas tau nyob hauv Ethiopia tab sis tam sim no tau loj hlob thoob plaws ntiaj teb.

Ntxiv nrog rau kev muab cov fiber ntau thiab cov protein ntau, nws muaj cov manganese, phosphorus, magnesium thiab vitamins B.

Nws muaj ntau yam txiaj ntsig, suav nrog kev tiv thaiv lub plawv mob, pab kom poob phaus, txhim kho kev tiv thaiv kab mob, tswj cov pob txha noj qab haus huv thiab txo cov tsos mob ntshav qab zib.

Teff noob Nws tuaj yeem siv los hloov cov nplej xws li quinoa thiab millet. tef vaj Nws tuaj yeem siv tsis siv lwm cov hmoov nplej los yog tov nrog cov hmoov nplej.