Kodi Teff Seed ndi Teff Flour ndi Chiyani, Imachita Chiyani? Ubwino ndi Zowopsa

Mbewu ya Teff, Kinoya ve buckwheat Ndi njere yomwe sidziwika bwino ngati mbewu zina zopanda gluteni, koma zimatha kupikisana nazo pakukoma, kapangidwe kake, komanso thanzi.

Pamodzi ndi kupereka mbiri yochititsa chidwi ya michere, imanenedwa kuti ili ndi ubwino wambiri monga kuyendayenda ndi thanzi la mafupa ndi kuchepa kwa thupi.

teffchimamera makamaka ku Ethiopia ndi ku Eritrea, kumene kulingaliridwa kuti kunayambira zaka zikwi zapitazo. Ndi chilala kugonjetsedwa, akhoza kukula zosiyanasiyana zachilengedwe.

Pali mitundu yonse yakuda ndi yopepuka yomwe ilipo, yotchuka kwambiri ndi bulauni ndi minyanga ya njovu.

Ndi mbewu yaing'ono kwambiri padziko lonse lapansi, 1/100 yokha ya kukula kwa tirigu. Izi zili m'nkhani mbewu ya super grain teff ndi yochokera ku ufa wa teff Nazi zomwe muyenera kudziwa za izo.

Kodi Teff ndi chiyani?

Dzina la sayansi "maseche a Eragrostis” chimodzi mbewu ya teff, Ndi njere yaying'ono yopanda gilateni. Njereyi ikudziwika padziko lonse lapansi chifukwa ndi njira yopanda gluteni yomwe ili ndi ubwino wambiri wathanzi.

Makamaka, zimadziwika kuti mwachilengedwe zimalinganiza kuchuluka kwa mahomoni, kulimbikitsa chitetezo chamthupi, kulimbikitsa chimbudzi, kulimbitsa mafupa, kulimbikitsa thanzi la mtima komanso ngakhale kuchepetsa thupi.

Teff Seed Nutrition Value

Mbewu ya Teff Ndi yaying'ono kwambiri, yosakwana millimeter m'mimba mwake. Dzanja lochepa ndilokwanira kumera m'dera lalikulu. Ndi chakudya chambiri komanso gwero lamphamvu la mapuloteni, manganese, iron ndi calcium. 

Chikho chimodzi mbewu za teff zophika Lili ndi pafupifupi zakudya zotsatirazi:

255 kcal

1.6 magalamu a mafuta

20 milligrams sodium

50 magalamu a chakudya

7 magalamu a fiber fiber

10 gramu mapuloteni

0.46 milligrams ya thiamine (31% ya zofunika tsiku lililonse)

0.24 milligrams ya vitamini B6 (12% ya zofunika tsiku ndi tsiku)

2.3 milligrams ya niacin (11% ya zofunika tsiku lililonse)

0.08 milligrams riboflavin / vitamini B2 (5% ya zofunika tsiku lililonse)

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

126 milligrams ya magnesium (32% ya DV)

302 milligrams wa phosphorous (30% ya zofunika tsiku lililonse)

 5.17 milligrams yachitsulo (29% ya DV)

0.5 milligrams zamkuwa (28% ya zofunika tsiku lililonse)

2,8% zinc (19% ya zofunika tsiku lililonse)

123 milligrams ya calcium (12% ya zofunika tsiku ndi tsiku)

269 ​​milligrams ya potaziyamu (6% ya DV)

20 milligrams ya sodium (1% ya zofunika tsiku lililonse)

Kodi Ubwino Wa Teff Seed Ndi Chiyani?

Zimalepheretsa kusowa kwachitsulo

chitsulo, M’pofunika kupanga himogulobini, mtundu wa mapuloteni opezeka m’maselo ofiira a mwazi amene amanyamula mpweya kuchokera m’mapapo ndi kupita nawo ku maselo m’thupi lathu lonse.

Kuperewera kwa magazi m'thupi kumachitika pamene thupi silingathe kupeza mpweya wokwanira ku maselo ndi minofu; kumafooketsa thupi ndikupangitsa kumva kutopa.

Chifukwa cha chitsulo, mbewu ya teff Amathandiza kuchiza ndi kupewa zizindikiro za kuchepa magazi.

Kodi teff imafooketsa mbewu?

zamkuwa Amapereka mphamvu ku thupi komanso amathandiza kuchiza minofu, mafupa ndi minofu. Zotsatira zake, kapu imodzi imakhala ndi 28 peresenti ya mtengo watsiku ndi tsiku wamkuwa. mbewu ya teffamalimbikitsa kuwonda.

ATP ndi mphamvu ya thupi; Zakudya zomwe timadya zimagwiritsidwa ntchito ngati mafuta ndipo mafutawa amasinthidwa kukhala ATP. ATP imapangidwa mu mitochondria ya maselo, ndipo mkuwa umafunika kuti izi zitheke bwino.

Mkuwa umagwira ntchito ngati chothandizira kuchepetsa mpweya wa maselo kumadzi, zomwe zimachitika pamene ATP imapangidwa. Izi zikutanthauza kuti mkuwa umalola thupi kupanga mafuta omwe amafunikira kuti awonjezere mphamvu ndikuwotcha mafuta.

Kudya zakudya zokhala ndi mkuwa kumatulutsa ayironi m'magazi, zomwe zimapangitsa kuti mapuloteni ambiri afike m'thupi ndi kugwiritsidwa ntchito bwino. Ndizofunikira pa thanzi lonse, chifukwa zimakhudza ATP ndi mapuloteni a metabolism.

Mbeu za teff zili ndi fiberndi mbali ina yomwe imasonyeza kuti ingapereke kuwonda.

Amachepetsa zizindikiro za PMS

kudya mbewu za teffAmachepetsa kutupa, kutupa, kupweteka kwa minofu ndi ululu wokhudzana ndi kusamba. phosphorous Popeza ndi chakudya chokhala ndi michere yambiri, imathandizira kulinganiza mahomoni mwachilengedwe.

Kulinganiza kwa mahomoni ndicho chinthu chachikulu chomwe chimatsimikizira zizindikiro za PMS zomwe munthu amakumana nazo, choncho teff Imakhala ngati mankhwala achilengedwe a PMS ndi kukokana.

Komanso, mkuwa umachulukitsa mphamvu, motero umathandizira amayi aulesi asanayambe kusamba komanso panthawi ya msambo. Copper imathandizanso kupweteka kwa minofu ndi mafupa pamene imachepetsa kutupa.

Kumalimbitsa chitetezo cha m'thupi

teffZimalimbitsa chitetezo cha mthupi chifukwa zimakhala ndi mavitamini a B ambiri ndi mchere wofunikira. Mwachitsanzo, thiamine zomwe zili mkati mwake zimathandizira kwambiri pakuwongolera chitetezo chamthupi.

Popeza kuti thiamine imathandiza kugaya chakudya, imapangitsa kuti thupi lizitulutsa zakudya m'zakudya mosavuta; Zakudyazi zimagwiritsidwa ntchito kulimbikitsa chitetezo cha mthupi komanso kuteteza thupi ku matenda.

Thiamine imathandizira kutulutsa hydrochloric acid, yomwe ndiyofunikira pakugaya kwathunthu kwa tinthu tating'ono ta chakudya komanso kuyamwa kwa michere. 

Imathandizira thanzi la mafupa

teff calcium kwambiri ndi manganese Popeza ndi gwero la thanzi la mafupa, limathandizira thanzi la mafupa. Zakudya zokhala ndi calcium ndizofunikira kuti mafupa olimba bwino. Achinyamata omwe akukula amafunika kashiamu wokwanira kuti thupi lifike pachimake mafupa.

Manganese, pamodzi ndi calcium ndi mchere wina, amathandiza kuchepetsa mafupa, makamaka kwa amayi achikulire omwe amatha kuthyoka mafupa ndi mafupa ofooka.

Kuperewera kwa manganese kumakhalanso pachiwopsezo cha matenda okhudzana ndi mafupa chifukwa kumapangitsa kupanga mahomoni owongolera mafupa ndi michere yomwe imakhudzidwa ndi kagayidwe ka mafupa.

amathandizira digestion

Mbewu ya Teff Chifukwa cha kuchuluka kwa fiber, imathandizira kuwongolera kagayidwe kachakudya - imagwira ntchito mwachilengedwe kuthetsa kudzimbidwa, kutupa, kukokana ndi zovuta zina za m'mimba.

CHIKWANGWANI chimadutsa m'chigayo cham'mimba chotenga poizoni, zinyalala, mafuta ndi tinthu tating'ono ta kolesterolini zomwe sizimatengedwa ndi ma enzymes am'mimba.

Pochita izi, zimathandizira kukulitsa thanzi la mtima, kulimbikitsa kukhudzika, ndikuthandizira chimbudzi.

kudya teff komanso kumwa madzi ambiri tsiku lonse kumakupangitsani kukhala wokhazikika, zomwe zimakhudza machitidwe ena onse a thupi.

Imathandizira thanzi la mtima

kudya teffMwachibadwa amachepetsa kuthamanga kwa magazi ndipo amachepetsa chiopsezo cha matenda a mtima ndi sitiroko. teffLili ndi vitamini B6 wochuluka, amene amateteza mitsempha ya magazi ndi kuchepetsa chiopsezo cha matenda a mtima. Vitamini B6Zimapindulitsa thupi powongolera kuchuluka kwa mankhwala otchedwa homocysteine ​​​​m'magazi.

Homocysteine ​​​​ndi mtundu wa amino acid womwe umachokera ku magwero a mapuloteni komanso kuchuluka kwa homocysteine ​​​​m'magazi.  Zimagwirizanitsidwa ndi kutupa komanso kukula kwa mtima.

Popanda vitamini B6 wokwanira, homocysteine ​​​​imamanga m'thupi ndikuwononga mtsempha wamagazi; Izi zimayala maziko opangira zolembera zowopsa, zomwe zimabweretsa chiopsezo cha matenda a mtima kapena sitiroko.

Vitamini B6 imathandizanso pakuwongolera kuthamanga kwa magazi ndi cholesterol, zinthu zina ziwiri zofunika popewa matenda amtima.

Amayang'anira zizindikiro za matenda a shuga

teffImathandiza kuchepetsa kutuluka kwa shuga m'magazi. Galasi kudya teff amapatsa thupi mphamvu yopitilira 100 peresenti ya manganese omwe amaperekedwa tsiku lililonse.

Thupi limafunikira manganese kuti lithandizire kupanga bwino kwa michere ya m'mimba yomwe imayambitsa njira yotchedwa gluconeogenesis, yomwe imakhudza kutembenuka kwa mapuloteni amino acid kukhala shuga komanso kuchuluka kwa shuga m'magazi.

Manganese amadziwika kuti amathandizira kupewa kuchuluka kwa shuga m'magazi komwe kungayambitse matenda a shuga. Choncho zimagwira ntchito ngati mankhwala achilengedwe a shuga.

Ndi gwero lalikulu la mapuloteni

Kudya zakudya zomanga thupi zambiri tsiku lililonse kuli ndi ubwino wambiri. Imayendetsa kagayidwe kachakudya, imakweza mphamvu komanso imapangitsa kuti shuga m'magazi akhazikike.

Ngati simudya zomanga thupi zokwanira, mphamvu zanu zimatsika, mumavutika kupanga minofu, kulephera kusamala komanso kukumbukira zinthu, milingo ya shuga m’magazi imakhala yosakhazikika ndipo mumavutika kuonda.

teff Kudya zakudya zomanga thupi, monga mtedza, kumapangitsa kuti minofu ichuluke, imayendetsa bwino mahomoni, imapangitsa kuti chilakolako chofuna kudya komanso kusinthasintha zisamayende bwino, zimalimbikitsa ubongo kugwira ntchito bwino, komanso zimachepetsa ukalamba.

Ndi tirigu wopanda gluteni

Matenda a Celiac ndi vuto lalikulu la m'mimba lomwe likukula padziko lonse lapansi. teff Chifukwa ndi tirigu wopanda gluten, matenda a celiac kapena kusalolera kwa gluten anthu amadya mosavuta. 

Kodi Zowopsa za Teff Seed ndi Chiyani?

Ngakhale osowa, anthu ena teff adakumana ndi ziwengo kapena kusalolera atadya. Ngati mukukumana ndi zovuta zina kapena zizindikiro za zakudya monga zotupa, kuyabwa kapena kutupa, musadyenso ndipo funsani dokotala.

kwa anthu ambiri teffNdizotetezeka komanso zopatsa thanzi zikamadyedwa muzakudya zambiri. Ndi njira yabwino kuposa tirigu ndipo ili ndi ubwino wambiri wathanzi.

Momwe Mungagwiritsire Ntchito Teff Flour

Chifukwa ndi yaying'ono, teff Nthawi zambiri amakonzedwa ndikudyedwa ngati njere, m'malo mogawanika kukhala njere ndi majeremusi monga momwe amapangira tirigu. Amagwiritsidwanso ntchito ngati ufa wopanda gilateni.

ku Ethiopia, ufa wa teffAmagwiritsidwa ntchito popanga buledi wamtundu wa chotupitsa wotchedwa injera. Mkate wofewa uwu umapanga maziko a mbale za ku Ethiopia. 

Kuphatikiza apo, ufa wa teffNdi njira yopanda gluteni kusiyana ndi ufa wa tirigu pophika mkate kapena kupanga zakudya zapaketi monga pasitala.

M'malo mwa ufa wa tirigu m'maphikidwe osiyanasiyana, monga zikondamoyo, makeke, makeke, ndi buledi. ufa wa teff kupezeka. Ngati simuli osagwirizana ndi gluten, basi ufa wa teff M'malo mogwiritsa ntchito zonse ziwiri, mutha kugwiritsa ntchito zonse ziwiri.

Mtengo wa Teff Flour Nutritional Value

Zakudya zokhala ndi magalamu 100 a ufa wa teff zili motere:

Zopatsa mphamvu: 366

Mapuloteni: 12.2 gramu

mafuta: 3,7 g

Zakudya: 70.7 g

CHIKWANGWANI: 12.2 g

Iron: 37% ya Daily Value (DV)

Calcium: 11% ya DV

unga wa teffKapangidwe kake kazakudya kumasiyanasiyana malinga ndi mitundu, malo omwe amakulira komanso mtundu wake. Poyerekeza ndi mbewu zina, teff Ndi gwero labwino la mkuwa, magnesium, potaziyamu, phosphorous, manganese, zinki ndi selenium.

Kuphatikiza apo, ndi gwero labwino kwambiri la mapuloteni okhala ndi ma amino acid onse ofunikira, omwe amamanga mapuloteni m'thupi lathu.

Amino acid sapezeka mu njere zina lysine m'malingaliro apamwamba. Chofunikira pakupanga mapuloteni, mahomoni, michere, collagen ndi elastin, lysine imathandizanso kuyamwa kwa calcium, kupanga mphamvu ndi chitetezo chamthupi.

koma ufa wa teffZakudya zina mu phytic acid Iwo sangatengeke bwino chifukwa amamangiriridwa ku antinutrients monga Zotsatira za mankhwalawa zitha kuchepetsedwa ndi lacto fermentation.

Kupesa ufa wa teff kusakaniza ndi madzi ndi kusiya firiji kwa masiku angapo. Zomwe zimachitika mwachilengedwe kapena kuwonjezera mabakiteriya a lactic acid ndi yisiti ndiye amaphwanya shuga ndi phytic acid.

Kodi Ubwino Wa Teff Flour Ndi Chiyani?

Mwachilengedwe mulibe gluteni

Gluten ndi gulu la mapuloteni omwe amapezeka mu tirigu ndi mbewu zina zochepa zomwe zimapangitsa mtanda kukhala wosalala. Koma anthu ena sangathe kudya gluten chifukwa cha matenda a autoimmune otchedwa celiac disease.

Matenda a Celiac amachititsa kuti chitetezo cha mthupi chiwononge matumbo aang'ono. Izi zimayambitsa kuchepa kwa magazi m'thupi, kuchepa thupi, kutsegula m'mimba, kudzimbidwa, kutopa ndi kutupa komanso kusokoneza kuyamwa kwa michere.

unga wa teff Ndi njira yabwino kwambiri yopanda gluteni kusiyana ndi ufa wa tirigu, chifukwa mwachilengedwe mulibe gluteni.

Wokwera muzakudya zopatsa mphamvu

teff Ndiwochulukira mu fiber kuposa mbewu zina zambiri.

Ufa wa Teff umapereka mpaka 100 magalamu amafuta amafuta pa magalamu 12.2. Mosiyana ndi zimenezi, ufa wa tirigu ndi mpunga uli ndi magalamu 2.4 okha, pamene ufa wofanana wa oat uli ndi magalamu 6.5.

Amuna ndi akazi nthawi zambiri amalangizidwa kuti azidya pakati pa 25 ndi 38 magalamu a fiber patsiku. Zitha kukhala ndi ulusi wosasungunuka komanso wosungunuka. Maphunziro ena ufa wa teffNgakhale ambiri amatsutsa kuti ulusi wambiri susungunuka, ena apeza kusakanikirana kokwanira.

Ulusi wosasungunuka umadutsa m'matumbo nthawi zambiri osagayidwa. Imawonjezera kuchuluka kwa chopondapo komanso imathandizira kuyenda kwamatumbo.

Kumbali ina, ulusi wosungunuka umakokera madzi m'matumbo kuti ufewetse chimbudzi. Imadyetsanso mabakiteriya athanzi m'matumbo ndipo imathandizira pazakudya zama carbohydrate ndi mafuta.

Zakudya zokhala ndi fiber zambiri zimagwirizana ndi chiopsezo chochepa cha matenda a mtima, shuga, sitiroko, kuthamanga kwa magazi, matenda a m'mimba komanso kudzimbidwa.

Mlozera wotsika wa glycemic kuposa zinthu za tirigu

glycemic index (GI) ikuwonetsa kuchuluka kwa chakudya chomwe chimakweza shuga m'magazi. Imayesedwa kuchokera ku 0 mpaka 100. Zakudya zamtengo wapatali kuposa 70 zimaonedwa kuti ndi zapamwamba, zomwe zimakweza shuga m'magazi mofulumira, pamene zomwe zili pansi pa 55 zimaonedwa kuti ndizochepa. Chilichonse chapakati ndi chapakati.

Kudya zakudya zokhala ndi index yotsika ya glycemic ndikothandiza pakuwongolera shuga wamagazi. teffili ndi index ya glycemic ya 57, yomwe ndi yamtengo wapatali poyerekeza ndi mbewu zina zambiri. Ili ndi mtengo wotsika chifukwa ndi njere zonse ndipo imakhala ndi fiber yambiri.

Chifukwa;

Mbewu ya Teffndi njere yaing'ono yopanda gilateni yomwe idachokera ku Ethiopia koma tsopano imamera padziko lonse lapansi.

Kuphatikiza pa kupereka fiber ndi mapuloteni ambiri, imakhala ndi manganese, phosphorous, magnesium ndi mavitamini a B.

Zili ndi ubwino wambiri, kuphatikizapo kuteteza thanzi la mtima, kuthandizira kuchepetsa thupi, kupititsa patsogolo chitetezo cha mthupi, kukhala ndi thanzi la mafupa ndi kuchepetsa zizindikiro za matenda a shuga.

Mbewu ya Teff Itha kugwiritsidwa ntchito m'malo mwa mbewu monga quinoa ndi mapira. unga wa teff Itha kugwiritsidwa ntchito m'malo mwa ufa wina kapena kusakaniza ndi ufa wa tirigu.