Zviri muChinyorwa
Teff mbeu, quinoa ve buckwheat Iyo tsanga isingazivikanwe semamwe gluten-isina tsanga, asi inogona kukwikwidza mukuravira, magadzirirwo, uye hutano hunobatsira.
Pamwe chete nekupa chimiro chinokatyamadza chekudya, inonzi ine huwandu hwakawanda hwemabhenefiti senge kutenderera uye hutano hwemapfupa uye uremu.
teffinokura zvakanyanya muEthiopia neEritrea, uko kunofungidzirwa kuti yakatanga zviuru zvemakore zvakapfuura. Iyo inodzivirira kusanaya kwemvura, inogona kukura mumamiriro ezvinhu akasiyana-siyana.
Kune ese ari maviri akasviba uye akareruka mavara aripo, anonyanya kufarirwa ari ebrown nenyanga dzenzou.
Ndiwo zvakare tsanga diki pasi rose, 1/100 chete saizi yegorosi. Izvi zviri muchinyorwa super grain teff mbeu uye yakabva teff hupfu Hezvino izvo zvaunoda kuziva nezvazvo.
Chii chinonzi Teff?
Zita resainzi"Eragrostis ngoma” mumwe teff mbeu, Chiyo chidiki chisina gluten. Mbeu iri kuwedzera mukurumbira pasi rose nekuti isarudzo isina gluten ine hutano hwakawanda.
Kunyanya, inozivikanwa kudzikamisa mazinga ehomoni, kuwedzera kusadzivirirwa, kukurudzira kugaya, kusimbisa mapfupa, kusimudzira hutano hwemoyo uye kunyange kubatsira kuderedza uremu.
Teff Mbeu Nutritional Value
Teff mbeu Idiki kwazvo, isingasviki millimeter mudhayamita. Tsama shoma inokwana kukura munzvimbo yakakura. Icho chikafu chepamusoro-fiber uye chitubu chine simba cheprotein, manganese, iron uye calcium.
Kapu imwe yakabikwa teff mbeu Iine zvingangoita zvinotevera zvinovaka muviri:
255 macalorie
1.6 magiramu emafuta
20 milligrams ye sodium
50 magiramu emacarbohydrates
7 magiramu ezvokudya fiber
10 gramu mapuroteni
0.46 milligrams ye thiamine (31% yezvinodiwa zvezuva nezuva)
0.24 milligrams yevhitamini B6 (12% yezvinodiwa zvezuva nezuva)
2.3 milligrams ye niacin (11% yezvinodiwa zuva nezuva)
0.08 milligrams riboflavin / vhitamini B2 (5% yezvinodiwa zuva nezuva)
7,2 milligrams yemanganese (360° yeDV)
126 milligrams ye magnesium (32% yeDV)
302 milligrams yephosphorus (30% yezvinodiwa zuva nezuva)
5.17 milligrams esimbi (29% yeDV)
0.5 milligrams emhangura (28% yeDV)
2,8% zinc (19% yezvinodiwa zuva nezuva)
123 milligrams yecalcium (12% yezvinodiwa zuva nezuva)
269 mamirigiramu e potassium (6% yeDV)
20 milligrams ye sodium (1% yezvinodiwa zuva nezuva)
Ndezvipi Zvakanakira Teff Mbeu?
Inodzivirira kushaya iron
Demir, Inodiwa kubudisa hemoglobin, rudzi rweprotein inowanikwa mumasero matsvuku eropa anotakura oxygen kubva mumapapu uye kumasero mumuviri wedu wose.
Anemia inoitika kana muviri usingakwanise kuwana oxygen yakakwana kumaseru nematishu; inopedza simba muviri uye inoita kuti unzwe kuneta.
Nekuda kwesimbi yayo, teff mbeu Inobatsira kurapa uye kudzivirira zviratidzo zveanemia.
Teff inopedza mbeu simba here?
mhangura Inopa simba kumuviri uye inobatsira kuporesa tsandanyama, majoini uye matishu. Somugumisiro, kapu imwe chete ine 28 muzana yehuwandu hwezuva nezuva hwemhangura. teff mbeuinokurudzira kuora muviri.
ATP chikamu chesimba remuviri; Chikafu chatinodya chinoshandiswa sehuni uye mafuta aya anoshandurwa kuita ATP. ATP inogadzirwa mumitochondria yemasero, uye mhangura inodiwa kuti kugadzirwa uku kuitike nemazvo.
Mhangura inoshanda sechinhu chinokonzeresa mukuderedzwa kwemolecular oxygen kumvura, kemikari inoitika apo ATP inogadzirwa. Izvi zvinoreva kuti mhangura inobvumira muviri kugadzira mafuta anodiwa kuti awedzere simba uye kupisa mafuta.
Kudya chikafu chakapfuma mumhangura kunoburitsa iron muropa, zvichiita kuti mapuroteni akawanda asvike mumuviri uye ashandiswe zviri nani. Izvo zvakakosha kune hutano hwese, sezvo hunokanganisa ATP uye protein metabolism.
Fiber content ye teff mbeuchimwe chinhu chinoratidza kuti chinogona kupa uremu.
Inobvisa zviratidzo zvePMS
kudya mhodzi dzeteffInoderedza kuzvimba, kuputika, kukakama uye kurwadziwa kwemhasuru kunoenderana nekuenda kumwedzi. phosphorus Sezvo chiri chikafu chakapfuma mune zvinovaka muviri, zvinobatsira kuenzanisa mahomoni zvakasikwa.
Hormone balance ndicho chinhu chikuru chinotarisa zviratidzo zvePMS izvo munhu anosangana nazvo, saka teff Inoshanda semushonga wechisikigo wePMS uye cramps.
Zvakare, mhangura inowedzera mazinga esimba, saka inobatsira vakadzi vane usimbe vasati uye panguva yekuenda kumwedzi. Mhangura inobvisawo kurwadziwa kwemhasuru uye majoini ichideredza kuzvimba.
Inosimbisa immune system
teffInosimbisa immune system sezvo iri sosi yepamusoro yevhitamini B uye mamineral akakosha. Semuenzaniso, thiamine mune zviri mukati mayo inoita basa repedyo mukutonga kwemhinduro yekudzivirira.
Sezvo thiamine ichibatsira mukugaya, zvinoita kuti zvive nyore kuti muviri utore chikafu kubva muchikafu; Mishonga iyi inoshandiswa kusimbisa hutachiona uye kudzivirira muviri kubva kuzvirwere.
Thiamine inobatsira kuburitsa hydrochloric acid, inodiwa pakugayiwa kwakakwana kwezvikamu zvekudya uye kutorwa kwezvinovaka muviri.
Inotsigira hutano hwemapfupa
teff yakakura calcium uye manganese Sezvo iri tsime rehutano hwemapfupa, inotsigira hutano hwemapfupa. Zvokudya zvine Calcium zvakakosha kuti mapfupa agadzikane zvakanaka. Vanokura vechidiki vanoda calcium yakakwana kuti muviri usvike peak bone mass.
Manganese, pamwe chete necalcium uye mamwe maminerari, anobatsira kuderedza kurasikirwa kwemapfupa, kunyanya kuvakadzi vakwegura avo vanonyanya kunetseka nekuputsika kwemapfupa uye mapfupa asina simba.
Kushaikwa kweManganese kunoisawo njodzi yekukanganiswa kwemapfupa nekuti inopa kuumbwa kwemapfupa-anoronga mahormone uye ma enzymes anobatanidzwa mumapfupa metabolism.
inobatsira mukugaya
Teff mbeu Nekuda kwehuwandu hwayo hwefiber, inobatsira kudzora gastrointestinal system - inoshanda kuti isunungure kudzimbirwa, kuputika, kutuka uye dzimwe nyaya dzemudumbu.
Fiber inopfuura nemugadziriro yekugaya ichitora muchetura, marara, mafuta uye cholesterol zvimedu zvisina kubatwa nema enzymes ekugaya mudumbu.
Mukuita izvi, inobatsira kuvandudza hutano hwemoyo, kukurudzira manzwiro ekuzara, uye kutsigira kugaya.
kudya teff uye kunwa mvura yakawanda mukati mezuva rose kunokuchengetedza nguva dzose, izvo zvinokanganisa mamwe maitiro emuviri.
Inotsigira hutano hwemoyo
kudya teffZvinoita kuti ropa ridzike uye rinoderedza njodzi yekurwadziwa kwemoyo uye sitiroko. teffYakapfuma muvhitamini B6, inodzivirira tsinga dzeropa uye inoderedza njodzi yechirwere chemoyo. Vitamin B6Inobatsira muviri nekugadzirisa mazinga ekomboni inonzi homocysteine muropa.
Homocysteine imhando yeamino acid inotorwa kubva kumapuroteni masosi uye yakakwira homocysteine mazinga muropa. Inobatanidzwa nekuzvimba uye kukura kwemoyo mamiriro.
Pasina vhitamini B6 yakakwana, homocysteine inovaka mumuviri uye inokuvadza tambo yemudziyo weropa; izvi zvinoisa hwaro hwekuumbwa kweplaque ine ngozi, izvo zvinoguma netyisidziro yehosha yemwoyo kana sitiroko.
Vhitamini B6 inoitawo basa mukugadzirisa BP uye cholesterol mazinga, zvimwe zviviri zvakakosha zvekudzivirira chirwere chemoyo.
Inodzora zviratidzo zvechirwere cheshuga
teffInobatsira kunonoka kubuda kweshuga muropa. Girazi kudya teff inopa muviri zvinopfuura 100 muzana yehuwandu hwemazuva ese hunokurudzirwa hwemanganese.
Muviri unoda manganese kuti ubatsire mukugadzirwa kwakakodzera kwemaenzayimu ekugaya ane basa rekuita kunonzi gluconeogenesis, iyo inosanganisira kushandurwa kweprotein amino acids kuita shuga uye kuenzana kweshuga muropa.
Manganese inozivikanwa kubatsira kudzivirira mazinga eshuga yepamusoro anogona kukonzera chirwere cheshuga. Saka inoshanda semushonga wechisikigo wechirwere cheshuga.
Iyo ine huwandu hwakawanda hweprotein
Kudya mamwe mapuroteni ekudya zuva rega rega kune zvakawanda zvinobatsira. Inoita kuti metabolism ishande, inosimudza mazinga esimba uye inoita kuti shuga yeropa irambe yakagadzikana.
Kana ukasadya mapuroteni akakwana, simba rako rinoderera, une dambudziko rekuvaka tsandanyama, kushomeka kwetarisiro uye matambudziko endangariro anoitika, mazinga eshuga muropa anosagadzikana uye unonetseka kuderedza uremu.
teff Kudya chikafu cheprotein, senge nut, inovandudza tsandanyama, inoenzanisa mahormone, inochengetedza kudya uye mafungiro, inosimudzira hutano hunoshanda, uye inononoka kuchembera.
Icho chiyo chisina gluten
Chirwere cheCeliac chirwere chakakomba chekudya chiri kuwedzera munyika yose. teff Sezvo iri tsanga isina gluten, chirwere chechiliac kana gluten kusashivirira vanhu vanogona kudya nyore.
Ndedzipi Kukuvadza KweMbeu yeTeff?
Kunyangwe zvisingawanzo, vamwe vanhu teff vakasangana neallergic reaction kana kusashivirira mushure mekuidya. Kana iwe uchinge wasangana neakaipa mhedzisiro kana chikafu allergy zviratidzo zvakaita sepundu, kuputika kana kuputika, usadye zvakare uye bvunza chiremba.
kuvanhu vazhinji teffYakachengeteka zvakakwana uye inovaka muviri kana ichidyiwa muhuwandu hwezvokudya. Iyo yakanaka imwe nzira kune gorosi uye ine zvakawanda zvehutano zvinobatsira.
Maitiro ekushandisa Teff Flour
Nekuti idiki, teff Inowanzogadzirirwa uye inodyiwa sezviyo, pane kuparadzaniswa mubran uye germ sezvinoitwa mukugadzirwa kwegorosi. Iyo inogayiwa zvakare uye inoshandiswa sehupfu husina gluten.
muEthiopia, teff hupfuInoshandiswa kugadzira chingwa chekare chine mbiriso chinonzi injera. Ichi chingwa chine sponji chakapfava chinoumba hwaro hwemidziyo yeEthiopiya.
Pamusoro pe, teff hupfuIyo inzira isina gluten-isina kune hupfu hwegorosi yekubikisa chingwa kana kugadzira chikafu chakapetwa senge pasta.
Kutsiva hupfu hwegorosi mune akasiyana mabikirwo, senge mapanikake, makuki, makeke, uye zvingwa. teff hupfu iripo. Kana iwe usiri allergic kune gluten, chete teff hupfu Panzvimbo pekushandisa ese ari maviri, unogona kushandisa ese ari maviri.
Teff Flour Nutritional Value
Nutrition content ye100 gramu yeupfu hweteff zviri sezvinotevera:
Calories: 366
Mapuroteni: 12.2 gramu
Mafuta: 3,7 gramu
Carbs: 70.7 gramu
Fiber: 12.2 gramu
Simbi: 37% yeDaily Value (DV)
Calcium: 11% yeDV
teff hupfuKuumbwa kwayo kwekudya kunosiyana zvichienderana nemhando dzakasiyana, nzvimbo yainokura uye mhando. Kuenzaniswa nezvimwe zviyo, teff Icho chitubu chakanaka chemhangura, magnesium, potassium, phosphorus, manganese, zinc uye selenium.
Pamusoro pezvo, inzvimbo yakanakisa yemapuroteni ane ese akakosha amino acids, ayo ari mabhuroko ekuvaka eprotein mumuviri wedu.
Amino acid isingawanikwe mune dzimwe tsanga lysine maererano nepamusoro. Inodiwa pakugadzirwa kweprotein, mahomoni, enzymes, collagen uye elastin, lysine inotsigirawo kutora calcium, kugadzirwa kwesimba uye immune function.
asi teff hupfuZvimwe zvinovaka muviri phytic acid Izvo hazvibatike zvakanaka nekuti zvinosungirwa kune antinutrients senge Migumisiro yemishonga iyi inogona kuderedzwa ne lacto fermentation.
Kuvirisa hupfu hweteff sanganisa nemvura uye wosiya pakamuri tembiricha kwemazuva mashoma. Zvinowanzoitika kana kuwedzera lactic acid mabhakitiriya uye mbiriso zvino zvinoputsa shuga uye phytic acid.
Ndeapi Mabhenefiti eTeff Flour?
Zvakasikwa haina gluten
Gluten iboka remapuroteni anowanikwa mugorosi uye zvimwe zviyo zvishoma izvo zvinopa mukanyiwa hunyoro hwayo. Asi vamwe vanhu havagone kudya gluten nekuda kwe autoimmune mamiriro anonzi celiac chirwere.
Chirwere cheCeliac chinoita kuti immune system yemuviri irwise rukanda rwemukati mudiki. Izvi zvinokonzera kupererwa neropa, kuderera kwehuremu, manyoka, kuvimbiswa, kuneta uye kuzvimba uye kukanganisa kunwa kwechikafu.
teff hupfu Iyo yakanakisa gluten-isina imwe nzira kune hupfu hwegorosi, sezvo iine gluten-isina.
Yakakwira mukudya fiber
teff Iyo yakakwirira mufayibha kupfuura zvimwe zvakawanda zviyo.
Teff hupfu inopa anosvika 100 magiramu ekudya fiber pa12.2 gramu. Kusiyana neizvi, hupfu hwegorosi nemupunga hune magiramu 2.4 chete, nepo saizi imwe chete yehupfu hweoat ine 6.5 gramu.
Varume nevakadzi vanowanzorairwa kudya pakati pe25 ne38 magiramu efiber pazuva. Inogona kuve neyese insoluble uye soluble fibers. Zvimwe zvidzidzo teff hupfuNepo vazhinji vachipokana kuti yakawanda yefiber haigone kunyungudika, vamwe vakawana musanganiswa wakatowanda.
Insoluble fiber inopfuura nemudumbu kazhinji isina kugezwa. Inowedzera stool volume uye inobatsira mukufamba kwe bowel.
Ukuwo, soluble fiber inokwevera mvura muura kuti ipfave chituru. Inodyisawo mabhakitiriya ane hutano ari mudumbu uye inoita basa mucarbohydrate uye mafuta metabolism.
Chikafu chepamusoro-fiber chinosanganiswa nenjodzi yakaderera yechirwere chemoyo, chirwere cheshuga, sitiroko, BP, chirwere chebowel uye kuvimbiswa.
Yakaderera glycemic index pane zvigadzirwa zvegorosi
glycemic index (GI) inoratidza kuti yakawanda sei chikafu chinosimudza shuga yeropa. Inoongororwa kubva ku0 kusvika ku100. Zvokudya zvine kukosha pamusoro pe70 zvinoonekwa sepamusoro, izvo zvinosimudza shuga yeropa nekukurumidza, nepo izvo zviri pasi pe55 zvinoonekwa zvakaderera. Zvese zviri pakati nepakati.
Kudya chikafu chine yakaderera glycemic index kunoshanda mukuchengeta shuga yeropa pasi pesimba. teffine glycemic index ye57, iyo inokosha yakaderera kana ichienzaniswa nezvimwe zvakawanda zviyo. Iyo ine kukosha kwakaderera nekuti izere zviyo uye ine yakakwira fiber content.
Semagumo;
Teff mbeuitsanga diki isina gluten yakaberekerwa kuEthiopia asi ikozvino yarimwa pasi rose.
Mukuwedzera pakupa zvakawanda zvefiber uye mapuroteni, ine manganese, phosphorus, magnesium uye B mavitamini akawanda.
Iine mabhenefiti akawanda, anosanganisira kuchengetedza hutano hwemoyo, kubatsira kuonda, kuvandudza immune system, kuchengetedza hutano hwemapfupa uye kuderedza zviratidzo zvechirwere cheshuga.
Teff mbeu Inogona kushandiswa sechinotsiva zviyo zvakaita sequinoa nemapfunde. teff hupfu Inogona kushandiswa panzvimbo yehumwe hupfu kana kusanganiswa neupfu hwegorosi.
Zvinyorwa Zvaunofanirwa Kuverenga
