Okuqukethwe kwe-athikili
Imbewu ye-Teff, iquinoa ve okufana nokolweni Uhlamvu olungaziwa njengezinye izinhlamvu ezingenalo i-gluten, kodwa lungase luqhudelane nalo ngokunambitheka, ukuthungwa, kanye nezinzuzo zezempilo.
Kanye nokunikeza iphrofayili yezondlo ezihlaba umxhwele, kuthiwa kunezinzuzo eziningi ezinjengokujikeleza nempilo yamathambo nokuncipha kwesisindo.
teffikhula kakhulu e-Ethiopia nase-Eritrea, lapho kucatshangwa ukuthi yaqala khona ezinkulungwaneni zeminyaka edlule. Iyakwazi ukumelana nesomiso, ingakhula ezimweni ezihlukahlukene zemvelo.
Kukhona yomibili imibala emnyama nekhanyayo etholakalayo, edume kakhulu insundu nendlovu.
Futhi iwuhlamvu oluncane kunawo wonke emhlabeni, kuphela i-1/100 yobukhulu bukakolweni. Lokhu kusihloko super grain teff imbewu futhi lisuselwa ufulawa we-teff Nakhu okudingeka ukwazi ngakho.
Yini i-Teff?
Igama lesayensi "I-Eragrostis tambourine” eyodwa imbewu ye-teff, Kuwuhlamvu oluncane olungenayo i-gluten. Okusanhlamvu kuthola ukuduma emhlabeni wonke ngoba kuyindlela engena-gluten enezinzuzo eziningi zezempilo.
Ikakhulukazi, kwaziwa ngokulinganisela ngokwemvelo amazinga e-hormone, ukuqinisa amasosha omzimba, ukuvuselela ukugaya, ukuqinisa amathambo, ukukhuthaza impilo yenhliziyo nemithambo yegazi ngisho nokusiza ukuncipha.
I-Teff Seed Nutritional Value
Imbewu ye-Teff Incane kakhulu, ingaphansi kwemilimitha ububanzi. Idlanzana lanele ukukhula endaweni enkulu. Iwukudla okunefiber ephezulu kanye nomthombo onamandla wamaprotheni, i-manganese, insimbi ne-calcium.
Inkomishi eyodwa imbewu ye-teff ephekiwe Iqukethe cishe imisoco elandelayo:
255 kcal
1.6 amagremu amafutha
20 milligrams sodium
50 amagremu ama-carbohydrate
7 amagremu we-fiber yokudla
10 gram amaprotheni
0.46 milligrams we-thiamine (31% wesidingo sansuku zonke)
0.24 milligrams kavithamini B6 (12% wesidingo sansuku zonke)
2.3 milligrams we-niacin (11% wesidingo sansuku zonke)
0.08 milligrams riboflavin / vitamin B2 (5% wesidingo sansuku zonke)
7,2 milligrams we-manganese (360° we-DV)
I-126 milligrams ye-magnesium (32% ye-DV)
302 milligrams we-phosphorus (30% wesidingo sansuku zonke)
5.17 milligrams yensimbi (29% we-DV)
0.5 milligrams yethusi (28% we-DV)
2,8% zinc (19% wesidingo sansuku zonke)
I-123 milligrams ye-calcium (i-12% yesidingo sansuku zonke)
269 milligrams we-potassium (6% we-DV)
I-20 milligrams ye-sodium (1% yesidingo sansuku zonke)
Yiziphi Izinzuzo ze-Teff Seed?
Ivimbela ukuntuleka kwe-iron
Demir, Kudingeka ukukhiqiza i- hemoglobin, uhlobo lwamaprotheni atholakala kumangqamuzana abomvu egazi athwala umoya-mpilo usuka emaphashini nasemangqamuzaneni kuwo wonke umzimba wethu.
I-anemia yenzeka lapho umzimba ungakwazi ukuthola umoya-mpilo owanele kumaseli nezicubu; kunciphisa umzimba futhi kukwenza uzizwe ukhathele.
Ngenxa yokuqukethwe kwe-iron, imbewu ye-teff Isiza ukwelapha nokuvimbela izimpawu ze-anemia.
Ingabe i-teff yenza buthaka imbewu?
ithusi Inikeza amandla emzimbeni futhi isiza ukuphulukisa imisipha, amalunga kanye nezicubu. Ngenxa yalokho, inkomishi eyodwa iqukethe amaphesenti angu-28 yenani lansuku zonke lethusi. imbewu ye-teffikhuthaza ukulahlekelwa isisindo.
I-ATP iyiyunithi yamandla omzimba; Ukudla esikudlayo kusetshenziswa njengophethiloli futhi lamafutha aguqulwa abe yi-ATP. I-ATP idalwe ku-mitochondria yamaseli, futhi ithusi liyadingeka ukuze lokhu kukhiqizwa kwenzeke kahle.
Ithusi lisebenza njenge-catalyst ekunciphiseni umoya-mpilo wamangqamuzana emanzini, ukusabela kwamakhemikhali okwenzeka lapho i-ATP ihlanganiswa. Lokhu kusho ukuthi ithusi livumela umzimba ukuthi udale uphethiloli owudingayo ukwandisa amazinga wamandla futhi ushise amafutha.
Ukudla ukudla okunothe ngethusi kukhipha i-iron egazini, okuvumela amaprotheni amaningi ukuthi afinyelele emzimbeni futhi asetshenziswe kangcono. Kubalulekile empilweni yonke, njengoba ithinta i-ATP kanye ne-protein metabolism.
Okuqukethwe kwe-fiber yembewu ye-teffesinye isici esibonisa ukuthi singanikeza ukuncipha kwesisindo.
Ikhulula izimpawu ze-PMS
ukudla imbewu ye-teffInciphisa ukuvuvukala, ukuqunjelwa, ukuminyana kanye nobuhlungu bemisipha obuhambisana nokuya esikhathini. phosphorus Njengoba kuwukudla okunothe ngemisoco, kuyasiza ukulinganisa amahomoni ngokwemvelo.
Ibhalansi ye-hormone iyisici esiyinhloko esinquma izimpawu ze-PMS umuntu ahlangabezana nazo, ngakho teff Isebenza njengekhambi lemvelo le-PMS namajaqamba.
Futhi, ithusi linyusa amazinga wamandla, ngakho lisiza abesifazane abavilaphayo ngaphambi nangesikhathi sokuya esikhathini. I-Copper iphinde ikhulule ubuhlungu bemisipha namalunga ngenkathi inciphisa ukuvuvukala.
Iqinisa amasosha omzimba
teffIqinisa amasosha omzimba njengoba iwumthombo ophezulu wamavithamini B kanye namaminerali abalulekile. Isibonelo, i-thiamine kokuqukethwe kwayo idlala indima eseduze ekulawuleni impendulo yokuzivikela komzimba.
Njengoba i-thiamine isiza ekugayeni ukudla, yenza kube lula ngomzimba ukukhipha imisoco ekudleni; Lezi zakhi zisetshenziselwa ukuqinisa amasosha omzimba nokuvikela umzimba ezifweni.
I-Thiamine isiza ekukhiqizeni i-hydrochloric acid, edingekayo ukuze kugaywe ngokuphelele izinhlayiya zokudla kanye nokumuncwa kwezakhi.
Isekela impilo yamathambo
teff calcium enkulu futhi manganese Njengoba iwumthombo wempilo yamathambo, isekela impilo yamathambo. Ukudla okunothe nge-calcium kubalulekile ukuze amathambo aqine ngendlela efanele. Intsha ekhulayo idinga i-calcium eyanele ukuze umzimba ufinyelele esiqongweni samathambo.
I-Manganese, kanye ne-calcium namanye amaminerali, isiza ekunciphiseni ukulahleka kwamathambo, ikakhulukazi kwabesifazane asebekhulile abasengozini enkulu yokuphuka kwamathambo namathambo abuthakathaka.
Ukushoda kweManganese nakho kubeka engcupheni yokuphazamiseka okuhlobene namathambo ngoba kunikeza ukwakheka kwamahomoni alawula amathambo kanye nama-enzyme abandakanyeka kumetabolism yamathambo.
isiza ekugayeni ukudla
Imbewu ye-Teff Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber, isiza ukulawula uhlelo lokugaya ukudla - isebenza ngokwemvelo ukukhulula ukuqunjelwa, ukuqunjelwa, amajaqamba nezinye izinkinga zesisu.
I-fiber idlula ohlelweni lokugaya ukudla ithatha ubuthi, imfucuza, amafutha kanye nezinhlayiya ze-cholesterol ezingamuncwe ama-enzyme okugaya esiswini.
Kule nqubo, kusiza ukuthuthukisa impilo yenhliziyo, ukuthuthukisa imizwa yokugcwala, nokusekela ukugaya.
idla i-teff futhi ukuphuza amanzi amaningi usuku lonke kukugcina uvamile, okuthinta zonke ezinye izinqubo zomzimba.
Isekela impilo yenhliziyo nemithambo yegazi
idla i-teffNgokwemvelo yehlisa umfutho wegazi futhi inciphisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi. teffInothe ngovithamini B6, ovikela imithambo yegazi futhi wehlise nengozi yesifo senhliziyo. I-Vitamin B6Kuzuzisa umzimba ngokulawula amazinga enhlanganisela ebizwa nge-homocysteine egazini.
I-Homocysteine uhlobo lwe-amino acid etholakala emithonjeni yamaprotheni kanye namazinga aphezulu e-homocysteine egazini. Kuxhunyaniswa nokuvuvukala nokuthuthukiswa kwezimo zenhliziyo.
Ngaphandle kwevithamini B6 eyanele, i-homocysteine yakha emzimbeni futhi ilimaza ulwelwesi lomkhumbi wegazi; lokhu kubeka isisekelo sokwakheka kwama-plaque ayingozi, okuphumela engcupheni yokuhlaselwa yinhliziyo noma unhlangothi.
I-Vitamin B6 nayo idlala indima ekulawuleni umfutho wegazi kanye namazinga e-cholesterol, ezinye izici ezimbili ezibalulekile zokuvimbela isifo senhliziyo.
Ilawula izimpawu zesifo sikashukela
teffIsiza ukubambezela ukuphuma kukashukela egazini. Ingilazi sebenzisa i-teff inikeza umzimba ngamaphesenti angaphezu kuka-100 yenani elinconyiwe lansuku zonke le-manganese.
Umzimba udinga i-manganese ukuze isize ekukhiqizweni okufanele kwama-enzyme okugaya ukudla abhekele inqubo ebizwa ngokuthi i-gluconeogenesis, ehilela ukuguqulwa kwamaprotheni amino acid abe ushukela kanye nokulingana kukashukela egazini.
IManganese yaziwa ngokusiza ukuvikela amazinga aphezulu kashukela egazini angabangela isifo sikashukela. Ngakho-ke isebenza njengekhambi lemvelo lesifo sikashukela.
Iwumthombo ophakeme wamaprotheni
Ukudla ukudla okunamaprotheni amaningi usuku ngalunye kunezinzuzo eziningi. Igcina i-metabolism isebenza, inyusa amazinga amandla futhi igcina amazinga kashukela egazini ezinzile.
Uma ungawadli amaprotheni anele, amazinga akho amandla ehla, uba nenkinga yokwakha izicubu zomzimba, ukuntuleka kokunaka kanye nezinkinga zenkumbulo zenzeka, amazinga kashukela egazini ayantengantenga futhi uba nenkinga yokuncipha.
teff Ukudla ukudla okunamaprotheni, okufana namantongomane, kuthuthukisa imisipha, kulinganisa ama-hormone, kugcina ukudla kanye nemizwelo kulawuleka, kukhuthaza ukusebenza kahle kobuchopho, futhi kubambezele ukuguga.
Kuwuhlamvu olungenayo i-gluten
Isifo se-Celiac yisifo esibi sokugaya ukudla esikhula emhlabeni wonke. teff Njengoba kuwuhlamvu olungenayo i-gluten, isifo se-celiac noma ukungabekezelelani kwe-gluten abantu bangadla kalula.
Yiziphi Izingozi Zembewu ye-Teff?
Nakuba kungavamile, abanye abantu teff baye baba nokungezwani komzimba noma ukungabekezelelani ngemva kokuwudla. Uma uhlangabezana nanoma yimiphi imiphumela emibi noma izimpawu zokungezwani nokudla ezifana nokuqubuka, ukulunywa noma ukuqunjelwa, ungaphinde udle bese ubonana nodokotela.
kubantu abaningi teffIphephe ngokuphelele futhi inomsoco uma idliwe ngobuningi bokudla. Iyindlela ehlukile kakolweni futhi inezinzuzo eziningi zezempilo.
Ungayisebenzisa Kanjani I-Teff Flour
Ngoba kuncane kakhulu, teff Ngokuvamile kuphekwa futhi kudliwe njengokusanhlamvu okuphelele, kunokuba kuhlukaniswe ku-bran kanye negciwane njengasekugayweni kukakolweni. Iyagaywa futhi isetshenziswe njengofulawa ongenalo i-gluten.
e-Ethiopia, ufulawa we-teffIsetshenziselwa ukwenza isinkwa esiyisicaba esinemvubelo esibizwa ngokuthi i-injera. Lesi sinkwa esithambile esiyisiponji sakha isisekelo sezitsha zaseTopiya.
Ngaphezu kwalokho, ufulawa we-teffKungenye ye-gluten-free esikhundleni sikafulawa kakolweni wokubhaka isinkwa noma ukukhiqiza ukudla okupakishiwe okufana ne-pasta.
Faka esikhundleni sikafulawa kakolweni ngezindlela ezihlukahlukene zokupheka, njengamakhekhe, amakhukhi, amakhekhe, nezinkwa. ufulawa we-teff etholakalayo. Uma ungenayo i-allergic ku-gluten, nje ufulawa we-teff Esikhundleni sokusebenzisa kokubili, ungasebenzisa kokubili.
I-Teff Flour Nutritional Value
Okuqukethwe okunomsoco we-100 amagremu kafulawa we-teff imi kanje:
Amakhalori: 366
Amaprotheni: 12.2 gram
Amafutha: 3,7 amagremu
Ama-carbohydrate: 70.7 g
I-fiber: 12.2 amagremu
I-ayoni: 37% yenani lansuku zonke (DV)
I-calcium: 11% we-DV
ufulawa we-teffUkwakheka kwayo okunomsoco kuyahlukahluka kuye ngezinhlobonhlobo, indawo lapho ikhule khona kanye nohlobo. Uma kuqhathaniswa nezinye izinhlamvu, teff Iwumthombo omuhle wethusi, i-magnesium, i-potassium, i-phosphorus, i-manganese, i-zinc ne-selenium.
Ukwengeza, iwumthombo omuhle kakhulu wamaprotheni nawo wonke ama-amino acid abalulekile, okuyizingqimba zokwakha amaprotheni emzimbeni wethu.
I-amino acid ayitholakali kwezinye izinhlamvu i-lysine ngokwezinga eliphezulu. Kudingeka ekukhiqizeni amaprotheni, amahomoni, ama-enzyme, i-collagen ne-elastin, i-lysine iphinde isekele ukumuncwa kwe-calcium, ukukhiqizwa kwamandla nokusebenza komzimba.
kodwa ufulawa we-teffEzinye izakhamzimba ku i-phytic acid Azikwazi ukumunca kahle ngoba ziboshelwe kuma-antinutrients njenge Imiphumela yalezi zinhlanganisela ingase incishiswe ngokuvutshelwa kwe-lacto.
Ukubilisa ufulawa we-teff hlanganisa namanzi bese ushiya ekamelweni lokushisa izinsuku ezimbalwa. Amagciwane e-lactic acid kanye nemvubelo avela ngokwemvelo noma engeziwe bese ephula ushukela kanye ne-phytic acid.
Yiziphi Izinzuzo Ze-Teff Flour?
Ayina gluten ngokwemvelo
I-Gluten iyiqembu lamaprotheni atholakala kukolweni nezinye izinhlamvu ezimbalwa ezinikeza inhlama ukuthungwa kwayo okunwebekayo. Kodwa abanye abantu abakwazi ukudla i-gluten ngenxa yesimo sokuzivikela komzimba esibizwa ngokuthi isifo se-celiac.
Isifo seCeliac sibangela ukuthi amasosha omzimba ahlasele ulwelwesi lwamathumbu amancane. Lokhu kubangela i-anemia, ukuncipha kwesisindo, isifo sohudo, ukuqunjelwa, ukukhathala nokuqunjelwa futhi kukhinyabeze ukumuncwa kwezakhi.
ufulawa we-teff Iyindlela enhle kakhulu engena-gluten esikhundleni sikafulawa kakolweni, njengoba ingenayo i-gluten ngokwemvelo.
Iphezulu ku-fiber yokudla
teff Iphezulu ku-fiber kunezinye izinhlamvu eziningi.
Ufulawa we-Teff unikeza kufika ku-100 amagremu wefayibha yokudla ngamagremu ayi-12.2. Ngokuphambene, ufulawa kakolweni nelayisi uqukethe amagremu angu-2.4 kuphela, kuyilapho usayizi ofanayo wokuphakelwa kukafulawa we-oat unamagremu angu-6.5.
Abesilisa nabesifazane ngokuvamile bayelulekwa ukuthi badle phakathi kwama-25 nama-38 amagremu efayibha ngosuku. Ingaqukatha kokubili imicu engancibilikiyo nencibilikayo. Ezinye izifundo ufulawa we-teffNakuba abaningi bephikisana ngokuthi iningi le-fiber ayincibiliki, abanye bathole ukuxutshwa okulinganayo.
I-Insoluble fiber idlula emathunjini ngokuvamile ingagayekile. Yandisa umthamo wendle futhi isiza ekuphumeni kwamathumbu.
Ngakolunye uhlangothi, imicu encibilikayo idonsa amanzi emathunjini ukuze kuthambise indle. Iphinde iphakele amabhaktheriya anempilo emathunjini futhi idlala indima ku-carbohydrate kanye ne-fat metabolism.
Ukudla okunefiber ephezulu kuhlotshaniswa nengozi ephansi yesifo senhliziyo, isifo sikashukela, unhlangothi, umfutho wegazi ophakeme, isifo samathumbu kanye nokuqunjelwa.
Inkomba ye-glycemic ephansi kunemikhiqizo kakolweni
inkomba ye-glycemic (i-GI) ikhombisa ukuthi ukudla kukhuphula kangakanani ushukela wegazi. Ilinganiswa kusuka ku-0 kuye ku-100. Ukudla okunenani elingaphezu kwe-70 kubhekwa njengokuphakeme, okuphakamisa ushukela wegazi ngokushesha, kanti labo abangaphansi kwe-55 babhekwa njengabaphansi. Yonke into ephakathi iphakathi.
Ukudla ukudla okunenkomba ephansi ye-glycemic kuphumelela ekugcineni ushukela wegazi ulawulwa. teffinenkomba ye-glycemic engu-57, okuyinani eliphansi uma liqhathaniswa nezinye izinhlamvu eziningi. Inenani eliphansi ngoba iwuhlamvu oluphelele futhi inokuqukethwe okuphezulu kwefiber.
Ngenxa yalokho;
Imbewu ye-Teffiwuhlamvu oluncane olungenayo i-gluten olwazalelwa e-Ethiopia kodwa manje lutshalwa emhlabeni wonke.
Ngaphezu kokunikeza i-fiber kanye namaprotheni amaningi, iphezulu kuma-manganese, i-phosphorus, i-magnesium namavithamini B.
Inezinzuzo eziningi, okuhlanganisa ukuvikela impilo yenhliziyo, ukusiza ukunciphisa umzimba, ukuthuthukisa ukusebenza kwamasosha omzimba, ukugcina impilo yamathambo nokunciphisa izimpawu zesifo sikashukela.
Imbewu ye-Teff Ingasetshenziswa esikhundleni sokusanhlamvu okufana nequinoa namabele. ufulawa we-teff Ingasetshenziswa esikhundleni somunye ufulawa noma ixutshwe nofulawa kakolweni.
Imibhalo Okufanele Uyifunde
