Yintoni iMbewu yeTeff kunye neTeff Flour, Yenza ntoni? Iingenelo kunye neeNgozi

Imbewu yeTeff, IQuinoa ve buckwheat Yinkozo engaziwa kangako njengezinye iinkozo ezingenagluten, kodwa zinokukhuphisana nazo ngokunambitheka, ukuthungwa, kunye neenzuzo zempilo.

Kunye nokubonelela ngeprofayili yezondlo ezinomtsalane, kuchazwa ukuba kunoluhlu olubanzi lweenzuzo ezinjengokujikeleza kunye nempilo yamathambo kunye nokuncipha kobunzima.

Iteffikhula ikakhulu e-Ethiopia nase-Eritrea, apho kucingelwa ukuba yaqala khona kumawaka eminyaka eyadlulayo. Iyakwazi ukumelana nembalela, ingakhula kwiimeko ezahlukeneyo zokusingqongileyo.

Kukho imibala emnyama kunye nekhaphukhaphu ekhoyo, eyona idumileyo imdaka kunye nophondo lwendlovu.

Ikwalolona nkozo luncinane ehlabathini, kuphela 1/100 ubukhulu bengqolowa. Oku kwinqaku super grain teff imbewu kwaye ithathwe kwi umgubo weteff Nantsi into ekufuneka uyazi ngayo.

Yintoni iTeff?

Igama lenzululwazi "Eragrostis intambula” eyona imbewu ye-teff, Yinkozo encinci engenagluten. Ingqolowa ifumana ukuthandwa kwihlabathi jikelele kuba lukhetho lwe-gluten-free oluneenzuzo ezininzi zempilo.

Ngokukodwa, iyaziwa ngokulungelelanisa amanqanaba ehomoni ngokwendalo, ukomeleza ukhuselo lomzimba, ukuvuselela ukugaya, ukomeleza amathambo, ukukhuthaza impilo yentliziyo kunye nokunceda ukunciphisa umzimba.

Ixabiso leSondlo leTeff

Imbewu yeTeff Incinci kakhulu, ingaphantsi kwe-millimeter ububanzi. Isandla sanele ukukhula kwindawo enkulu. Kukutya okuphezulu kwefayibha kunye nomthombo onamandla weprotheyini, i-manganese, i-iron kunye ne-calcium. 

Ikomityi enye imbewu ye-teff ephekiweyo Iqulethe malunga nezondlo zilandelayo:

255 iikhalori

1.6 grams amafutha

I-20 milligrams yesodium

50 grams zecarbohydrates

I-7 grams yefiber yokutya

Iprotheni yegram ye-10

I-0.46 milligrams ye-thiamine (i-31% yeemfuno zemihla ngemihla)

I-0.24 milligrams ye-vitamin B6 (i-12% yeemfuno zemihla ngemihla)

I-2.3 milligrams ye-niacin (i-11% yeemfuno zemihla ngemihla)

I-0.08 milligrams riboflavin / i-vitamin B2 (i-5% yeemfuno zemihla ngemihla)

7,2 milligrams yemanganese (360 ° yeDV)

I-126 milligrams ye-magnesium (32% ye-DV)

I-302 milligrams ye-phosphorus (i-30% yeemfuno zemihla ngemihla)

 5.17 milligrams yentsimbi (29% yeDV)

0.5 milligrams yobhedu (28% yeDV)

I-2,8% ye-zinc (i-19% yeemfuno zemihla ngemihla)

I-123 milligrams ye-calcium (i-12% yeemfuno zemihla ngemihla)

I-269 milligrams ye-potassium (i-6% ye-DV)

I-20 milligrams ye-sodium (i-1% yeemfuno zemihla ngemihla)

Ziziphi iiNzuzo zeMbewu yeTeff?

Ikhusela ukunqongophala kwentsimbi

Demir, Kuyafuneka ukuvelisa i<em>hemoglobin, uhlobo lweproteni efumaneka kwiiseli ezibomvu zegazi ezithwala ioksijini isuka emiphungeni iyise kwiiseli kuwo wonke umzimba wethu.

I-anemia yenzeka xa umzimba ungakwazi ukufumana ioksijini eyaneleyo kwiiseli kunye nezicubu; yenza buthathaka umzimba kwaye ikwenza uzive udiniwe.

Ngenxa yobume bentsimbi, imbewu ye-teff Inceda ukunyanga kunye nokuthintela iimpawu ze-anemia.

Ngaba i-teff iyenza buthathaka imbewu?

copper Inika amandla emzimbeni kwaye inceda ukuphilisa izihlunu, amalungu kunye nezicubu. Ngenxa yoko, indebe enye iqulethe i-28 ekhulwini yexabiso lemihla ngemihla yobhedu. imbewu ye-teffikhuthaza ukunciphisa umzimba.

I-ATP yiyunithi yamandla omzimba; Ukutya esikutyayo kusetyenziswa njengamafutha kwaye la mafutha aguqulwa abe yi-ATP. I-ATP idalwe kwi-mitochondria yeeseli, kwaye ubhedu luyadingeka ukuze le mveliso yenzeke ngokufanelekileyo.

Ubhedu lusebenza njenge-catalyst ekunciphiseni i-oksijini ye-molecular emanzini, ukusabela kweekhemikhali okwenzeka xa i-ATP isenziwa. Oku kuthetha ukuba ubhedu luvumela umzimba ukuba wenze amafutha afunekayo ukunyusa amanqanaba amandla kunye nokutshisa amanqatha.

Ukutya ukutya okutyebileyo kubhedu kukhupha i-iron egazini, evumela ukuba uninzi lweprotheyini ifikelele emzimbeni kwaye isetyenziswe ngcono. Kubalulekile kwimpilo yonke, njengoko ichaphazela i-ATP kunye neprotheni ye-metabolism.

Isiqulatho seFiber sembewu yeteffyenye into ebonisa ukuba inokubonelela ngelahleko yobunzima.

Iphelisa iimpawu ze-PMS

ukutya imbewu ye-teffIyanciphisa ukudumba, ukuqunjelwa, ukukrala kunye neentlungu zemisipha ezinxulumene nokuya exesheni. phosphorus Kuba kukutya okutyebileyo kwizondlo, kuyanceda ukulinganisela amahomoni ngokwemvelo.

Ibhalansi yeHormone yinto ephambili emisela iimpawu ze-PMS umntu ahlangabezana nazo, ngoko iteff Isebenza njengeyeza lendalo le-PMS kunye neecramps.

Kwakhona, i-copper inyusa amanqanaba amandla, ngoko inceda abafazi abavilayo ngaphambi nangexesha lokuya esikhathini. I-Copper iphinda ikhulule iintlungu kunye neentlungu ezidibeneyo ngelixa inciphisa ukuvutha.

Yomeleza amajoni omzimba

IteffYomeleza amajoni omzimba njengoko ingumthombo ophezulu weevithamini B kunye neeminerali ezibalulekileyo. Ngokomzekelo, i-thiamine kumxholo wayo idlala indima esondeleyo kulawulo lwe-immune response.

Ekubeni i-thiamine inceda ekutyeni, yenza kube lula ukuba umzimba ukhuphe izondlo ekutyeni; Ezi zondlo zisetyenziselwa ukomeleza amajoni omzimba kunye nokukhusela umzimba kwizifo.

I-Thiamine inceda ukukhupha i-hydrochloric acid, eyimfuneko ekugayweni okupheleleyo kwamaqhekeza okutya kunye nokufunxa izondlo. 

Ixhasa impilo yamathambo

Iteff calcium enkulu kunye manganese Ekubeni ingumthombo wempilo yamathambo, ixhasa impilo yamathambo. Ukutya okutyebileyo ngecalcium kubalulekile ukuze amathambo aqine ngokufanelekileyo. Ukukhula kwabantu abadala abancinci bafuna i-calcium eyaneleyo ukuze umzimba ufikelele kubunzima bamathambo.

I-Manganese, kunye ne-calcium kunye nezinye iiminerali, inceda ekunciphiseni ukulahleka kwamathambo, ngakumbi kubasetyhini abadala abasengozini yokuphuka kwamathambo kunye namathambo abuthathaka.

Ukunqongophala kweManganese kubangela umngcipheko wokuphazamiseka kwethambo ngenxa yokuba ibonelela ngokwenziwa kweehomoni ezilawula amathambo kunye neeenzymes ezibandakanyekayo kwimetabolism yamathambo.

inceda ekutyeni

Imbewu yeTeff Ngenxa yomxholo wefiber ephezulu, inceda ukulawula inkqubo yokugaya - isebenza ngokwemvelo ukukhulula ukuqunjelwa, ukuqunjelwa, ukunyanzeliswa kunye neminye imiba yesisu.

I-Fiber idlula kwinkqubo yokugaya ithatha i-toxins, inkunkuma, amanqatha kunye namasuntswana e-cholesterol angafuntshwanga yi-enzymes yokugaya esiswini.

Kule nkqubo, inceda ukuphucula impilo yentliziyo, ukukhuthaza iimvakalelo zokuzala, kunye nokuxhasa ukugaya.

yitya i-teff kwaye ukusela amanzi amaninzi imini yonke kukugcina rhoqo, okuchaphazela zonke ezinye iinkqubo zomzimba.

Ixhasa impilo yentliziyo

yitya i-teffNgokwemvelo yehlisa uxinzelelo lwegazi kwaye inciphisa umngcipheko wokuhlaselwa yintliziyo kunye ne-stroke. IteffItyebile kwi-vitamin B6, ekhusela imithambo yegazi kunye nokunciphisa ingozi yesifo senhliziyo. Vitamin B6Inceda umzimba ngokulawula amanqanaba ekhompawundi ebizwa ngokuba yi-homocysteine ​​​​egazini.

I-Homocysteine ​​​​luhlobo lwe-amino acid ephuma kwimithombo yeprotheyini kunye namanqanaba aphezulu e-homocysteine ​​​​egazini.  Idibaniswa nokuvuvukala kunye nokuphuhliswa kweemeko zentliziyo.

Ngaphandle kwe-vitamin B6 eyaneleyo, i-homocysteine ​​​​yakha emzimbeni kwaye yonakalise umgca wegazi; oku kudala umhlaba wokwenziwa kwe-plaque eyingozi, nto leyo ephumela kwingozi yokuhlaselwa sisifo sentliziyo okanye istroke.

I-Vitamin B6 nayo idlala indima ekulawuleni uxinzelelo lwegazi kunye namanqanaba e-cholesterol, ezinye izinto ezimbini ezibalulekileyo zokuthintela isifo senhliziyo.

Ulawula iimpawu zesifo seswekile

IteffInceda ukucothisa ukukhutshwa kweswekile egazini. Iglasi sebenzisa i-teff inika umzimba ngaphezu kwe-100 lepesenti yesixa esicetyiswayo semihla ngemihla semanganese.

Umzimba udinga i-manganese ukuze uncede ekuveliseni ngokufanelekileyo i-enzymes yokwetyisa ejongene nenkqubo ebizwa ngokuba yi-gluconeogenesis, ebandakanya ukuguqulwa kweeprotheyini ze-amino acids zibe yiswekile kunye nokulingana kweswekile egazini.

IManganese yaziwa ngokunceda ukuthintela amanqanaba aphezulu eswekile yegazi anokuba negalelo kwisifo seswekile. Ngoko ke isebenza njengeyeza lendalo lesifo seswekile.

Ngumthombo ophezulu weprotheyini

Ukutya ukutya okuninzi okuneprotheyini ngosuku ngalunye kuneenzuzo ezininzi. Igcina inkqubo yemetabolism isebenza, inyusa amanqanaba amandla kwaye igcina amanqanaba eswekile yegazi ezinzile.

Ukuba awutyi ngokwaneleyo iprotheyini, amanqanaba amandla akho ehla, unengxaki yokwakha ubunzima bezihlunu, ukunqongophala kwengqwalasela kunye nengxaki yokukhumbula okwenzekayo, amanqanaba eswekile yegazi angazinzanga kwaye unengxaki yokuncipha.

Iteff Ukutya ukutya okuneprotheyini, okufana ne-nut, kuphucula ubunzima be-muscle, ibhalansi yehomoni, igcina umnqweno wokutya kunye nesimo sengqondo, ikhuthaza ukusebenza kwengqondo enempilo, kwaye iyancipha ukuguga.

Yinkozo engenagluten

Isifo seCeliac sisifo esibi sokugaya ukutya esikhulayo kwihlabathi jikelele. Iteff Kuba yinkozo engenagluten, isifo se-celiac okanye ukunganyamezeli gluten abantu banokutya lula. 

Ziziphi iingozi zembewu yeTeff?

Nangona kunqabile, abanye abantu iteff baye bafumana ukuguquguquka okanye ukunganyamezeli emva kokuyitya. Ukuba ufumana naziphi na iziphumo ezibi okanye iimpawu zokungalungi ukutya ezifana nerhashalala, ukurhawuzelela okanye ukuqunjelwa, ungatyi kwakhona kwaye udibane nogqirha.

kubantu abaninzi iteffIkhuseleke ngokugqibeleleyo kwaye inezondlo xa isetyenziswe kwizixa zokutya. Yeyona ndlela ilungileyo yengqolowa kwaye ineenzuzo ezininzi zempilo.

Uwusebenzisa njani umgubo weTeff

Ngenxa yokuba incinci kakhulu, iteff Idla ngokulungiswa kwaye ityiwe njengengqolowa epheleleyo, kunokuba yohlulwe kwi-bran kunye nentsholongwane njengakwindlela yokulungisa ingqolowa. Iyagutywa kwaye isetyenziswe njengomgubo ongenagluten.

e-Ethiopia, umgubo weteffIsetyenziselwa ukwenza isonka esicaba esinegwele esibizwa ngokuba yi-injera. Esi sonka esithambileyo esinesiponji senza isiseko sezitya zaseTopiya. 

Ukwengeza, umgubo weteffYenye indlela engenagluten-free kumgubo wengqolowa wokubhaka isonka okanye ukuvelisa ukutya okupakishwe njengepasta.

Faka endaweni yomgubo wengqolowa kwiiresiphi ezahlukeneyo, ezinje ngeepanekuku, iiqebengwana, iikeyiki, kunye nezonka. umgubo weteff ekhoyo. Ukuba awunayo i-gluten, nje umgubo weteff Esikhundleni sokusebenzisa zombini, ungasebenzisa zombini.

Ixabiso leSondlo leTeff Flour

Umxholo wesondlo we-100 grams yomgubo we-teff imi ngolu hlobo lulandelayo:

Iikhalori: 366

Iiprotheni: 12.2 gram

Amafutha: 3,7 grams

Iikhabhoni: 70.7 gram

Ifayibha: 12.2 grams

Intsimbi: 37% yexabiso lemihla ngemihla (DV)

I-calcium: i-11% ye-DV

umgubo weteffUkubunjwa kwayo kwesondlo kuyahluka ngokweentlobo ezahlukeneyo, indawo ekhuliswe kuyo kunye ne-brand. Xa kuthelekiswa nezinye iinkozo, iteff Ingumthombo olungileyo wobhedu, i-magnesium, i-potassium, i-phosphorus, i-manganese, i-zinc kunye ne-selenium.

Ukongezelela, ngumthombo ogqwesileyo weprotheyini enazo zonke ii-amino acids ezibalulekileyo, ezizibhloko zokwakha zeprotheni emzimbeni wethu.

I-amino acid ayifumaneki kwezinye iinkozo ilysine kumgangatho ophezulu. Ifunekayo kwimveliso yeprotheni, i-hormone, i-enzymes, i-collagen kunye ne-elastin, i-lysine iphinde ixhase ukuxutywa kwe-calcium, ukuveliswa kwamandla kunye nokusebenza komzimba.

kodwa umgubo weteffEzinye izondlo kwi i-phytic acid Azikwazi ukufunxa kakuhle ngenxa yokuba zibopheleleke kwii-antinutrients ezifana Iziphumo zezi khompawundi zinokuncitshiswa ngokuvundiswa kwe-lacto.

Ukubilisa umgubo weteff xuba namanzi kwaye ushiye kwiqondo lokushisa kweentsuku ezimbalwa. Ngokwendalo okanye ukongeza iibhaktheriya ze-lactic acid kunye negwele emva koko ziqhekeza iswekile kunye ne-phytic acid.

Ziziphi iiNzuzo zeTeff Flour?

Ayinagluten ngokwendalo

I-Gluten liqela leeprotheyini ezifumaneka kwingqolowa kunye nezinye iinkozo ezimbalwa ezinika intlama i-elastic texture. Kodwa abanye abantu abakwazi ukutya i-gluten ngenxa yemeko ye-autoimmune ebizwa ngokuba sisifo se-celiac.

Isifo seCeliac sibangela ukuba amajoni omzimba ahlasele ulwelwesi lwamathumbu amancinci. Oku kubangela i-anemia, ukwehla kobunzima, urhudo, ukuqhina, ukudinwa nokuqunjelwa kwaye kuphazamisa ukufunxa izondlo.

umgubo weteff Yeyona ndlela ibalaseleyo ye-gluten-free kumgubo wengqolowa, njengoko ngokwemvelo ayinagluten.

Iphezulu kwifiber yokutya

Iteff Iphezulu kwifiber kunezinye iinkozo ezininzi.

Umgubo weTeff unikezela ukuya kuthi ga kwi-100 grams yefiber yokutya nge-12.2 grams. Ngokwahlukileyo, ingqolowa kunye nomgubo werayisi uqulethe i-2.4 grams kuphela, ngelixa ubungakanani obufanayo bomgubo we-oat bune-6.5 grams.

Amadoda nabasetyhini bacetyiswa ukuba batye phakathi kwe-25 kunye ne-38 grams yefiber ngosuku. Inokubandakanya zombini iifiber ezinganyibilikiyo nezinyibilikayo. Ezinye izifundo umgubo weteffNgelixa abaninzi bexoxa ukuba uninzi lwefiber ayinyibilikiyo, abanye bafumene umxube ongakumbi.

Ifiber enganyibilikiyo idlula emathunjini ubukhulu becala ayigatywa. Yandisa umthamo wendle kwaye inceda ekushukumeni kwamathumbu.

Kwelinye icala, umsinga onyibilikayo utsalela amanzi emathunjini ukuze athambe ilindle. Ikwatyisa iibhaktheriya ezinempilo emathunjini kwaye idlala indima kwi-carbohydrate kunye ne-fat metabolism.

Ukutya okunefayibha eninzi kunxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo, isifo seswekile, isifo sohlangothi, uxinzelelo lwegazi oluphezulu, isifo samathumbu kunye nokuqhina.

Isalathisi esisezantsi se-glycemic kunemveliso yengqolowa

isalathisi se-glycemic (GI) ibonisa ukuba ukutya okunyusa iswekile yegazi kangakanani. Ivandlakanywa ukusuka kwi-0 ukuya kwi-100. Ukutya okunexabiso elingaphezulu kwe-70 kuthathwa njengephezulu, ephakamisa iswekile yegazi ngokukhawuleza, ngelixa ezingaphantsi kwe-55 zibhekwa njengephantsi. Yonke into ephakathi iphakathi.

Ukutya ukutya okune-low glycemic index kuyasebenza ekugcineni iswekile yegazi phantsi kolawulo. Iteffine-index ye-glycemic ye-57, ixabiso eliphantsi xa kuthelekiswa nezinye iinkozo ezininzi. Inexabiso eliphantsi kuba yinkozo epheleleyo kwaye inomxholo ophezulu wefiber.

Ngenxa yoko;

Imbewu yeTeffyinkozo encinci engenagluten eyayivela e-Ethiopia kodwa ngoku ikhule kwihlabathi jikelele.

Ukongeza ekuboneleleni ngefiber eninzi kunye neprotheyini, iphezulu kwimanganese, iphosphorus, imagnesium kunye neevithamini B.

Ineenzuzo ezininzi, kubandakanywa nokukhusela impilo yentliziyo, ukunceda ukunciphisa umzimba, ukuphucula ukusebenza komzimba, ukugcina impilo yethambo kunye nokunciphisa iimpawu zesifo sikashukela.

Imbewu yeTeff Ingasetyenziselwa indawo yeenkozo ezifana nequinoa kunye ne millet. umgubo weteff Ingasetyenziswa endaweni yolunye umgubo okanye ixutywe nomgubo wengqolowa.