Uyini ufulawa we-Teff, futhi ingabe unazo izinzuzo?

-Delile

• Yini i-teff?
• Ufulawa we-teff usetshenziswa kanjani?
• Ungayifaka kanjani ekudleni kwakho
• Amaqiniso okunomsoco ngofulawa we-teff
• Izinzuzo zezempilo zikafulawa we-teff
• Imvelo ayina-gluten
• Iphezulu ku-fiber yokudla
• Ucebile ngensimbi
• Inkomba engezansi ye-glycemic kunemikhiqizo kakolweni
• Ngabe ufulawa we-teff unama-downsides?
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Teff iyinhlamvu yendabuko e-Ethiopia nokunye kokudla okuyisisekelo ezweni. Inomsoco kakhulu futhi ayinayo i-gluten ngokwemvelo.

Futhi kuvame ukwenziwa ufulawa wokupheka nokubhaka.

Njengoba ezinye izindlela ezingenalo i-gluten kukolweni zikhula ngokuthandwa, ungahle uthande ukwazi kabanzi ngofulawa we-teff, njengezinzuzo nokusetshenziswa kwawo.

Le ndatshana ikutshela konke odinga ukukwazi ngofulawa we-teff.

Yini i-teff?

I-Teff yisilimo sokudla okusanhlamvu esishisayo somndeni wotshani, I-Poaceae. Ikhule ikakhulukazi e-Ethiopia nase-Eritrea, lapho kucatshangwa ukuthi yavela khona eminyakeni eyizinkulungwane eyedlule (,).

Imelana nesomiso, ingakhula ngezimo ezahlukahlukene zemvelo futhi ifike kuzo zombili izinhlobo ezimnyama nezikhanyayo, okuthandwa kakhulu kube nsundu nezinyo lendlovu (,).

Kubuye futhi okusanhlamvu okuncane kunakho konke emhlabeni, okulinganisa nje u-1/100 ubukhulu bohlamvu lukakolweni.

I-Teff ine-flavour yomhlaba, ye-nutty. Izinhlobo ezikhanyayo zivame ukuba mnandi futhi.

Ukuthandwa kwayo kwakamuva eNtshonalanga kungenxa yokuthi ayinayo i-gluten.

I-Teff uhlamvu oluncane olukhuliswa ikakhulukazi e-Ethiopia olunenambitheka yomhlaba, emnandi. Imvelo ayinayo i-gluten.

Ufulawa we-teff usetshenziswa kanjani?

Ngenxa yokuthi incane kakhulu, i-teff ivame ukuphekwa futhi idliwe njengokusanhlamvu okuphelele kunokuba ihlukaniswe ibe yigciwane, i-bran, ne-kernel, njengoba kunjalo nangokulungiswa kukakolweni ().

I-Teff nayo ingagaywa futhi isetshenziswe njengofulawa ophelele, ufulawa ongenalutho we-gluten.

E-Ethiopia, ufulawa we-teff ubiliswa ngemvubelo ehlala ngaphezulu kokusanhlamvu futhi isetshenziselwe ukwenza isinkwa senkomo esimuncu sendabuko esibizwa nge-injera.

Lesi sinkwa esinesiponji, esithambile ngokuvamile sisebenza njengesisekelo sokudla kwase-Ethiopia. Kwenziwe ngokuthela ufulawa we-teff obilisiwe ku-griddle eshisayo.

Ngokwengeziwe, ufulawa we-teff wenza okunye okuhle okungenayo i-gluten kufulawa kakolweni wokubhaka isinkwa noma ukukhiqiza ukudla okuhlanganisiwe okufana ne-pasta. Ngaphezu kwalokho, kuvame ukusebenza njengokukhuthaza kokudla okunempilo kumikhiqizo equkethe ukolweni (,).

Ungayifaka kanjani ekudleni kwakho

Ungasebenzisa ufulawa we-teff esikhundleni sefulawa kakolweni ezitsheni eziningi, njengama-pancake, amakhukhi, amakhekhe, ama-muffin, nesinkwa, kanye nama-noodle amaqanda angenawo i-gluten ().

Izindlela zokupheka ezingenayo i-Gluten zibiza kuphela ufulawa we-teff nezinye izinketho ezingenayo i-gluten, kodwa uma ungenayo i-gluten ngokuqinile, ungasebenzisa i-teff ngaphezu kukafulawa kakolweni ().

Gcina ukhumbula ukuthi imikhiqizo ye-teff, engenayo i-gluten, ingahle ingabi yinto ehlafunayo njengaleyo eyenziwe ngolweni.

I-teff ingaphekwa futhi idliwe njengokusanhlamvu okuphelele noma umhlabathi ufulawa futhi isetshenziselwe ukwenza izimpahla ezibhakiwe, izinkwa, ipasta kanye ne-injera yendabuko yase-Ethiopia.

Amaqiniso okunomsoco ngofulawa we-teff

I-teff inomsoco kakhulu. Ama-ounces ama-3.5 (amagremu ayi-100) kafulawa we-teff anikezela ():

• Amakholori: 366
• Amaprotheni: 12.2 amagremu
• Amafutha: 3.7 amagremu
• AmaCarbs: 70.7 amagremu
• Umucu: 12.2 amagremu
• Insimbi: U-37% we-Daily Value (DV)
• I-calcium: U-11% we-DV

Kubalulekile ukuqaphela ukuthi ukwakheka komsoco we-teff kubonakala kwehluka kakhulu ngokuya ngezinhlobonhlobo, indawo ekhulayo, nomkhiqizo (,).

Noma kunjalo, uma kuqhathaniswa nezinye izinhlamvu, i-teff ingumthombo omuhle wethusi, i-magnesium, i-potassium, i-phosphorus, i-manganese, i-zinc, ne-selenium (,).

Ngokwengeziwe, ingumthombo omuhle kakhulu wamaprotheni, eziqhayisa ngawo wonke ama-amino acid, okuyizakhi zokwakha amaprotheni emzimbeni wakho ().

Iphezulu kakhulu nge-lysine, i-amino acid evame ukuntuleka kwezinye izinhlamvu. Okubalulekile ekukhiqizeni amaprotheni, ama-hormone, ama-enzyme, i-collagen, ne-elastin, i-lysine nayo isekela ukumuncwa kwe-calcium, ukukhiqizwa kwamandla nokusebenza komzimba (, 6).

Kodwa-ke, ezinye izakhamzimba kufulawa we-teff zingahle zingangeni kahle, njengoba zibophezele kumaphilisi afana ne-phytic acid. Unganciphisa imiphumela yalezi zinhlanganisela ngokusebenzisa i-lacto-fermentation (,).

Ukuvubela ufulawa we-teff, uxube namanzi bese uwushiya ekamelweni lokushisa izinsuku ezimbalwa. Amabhaktheriya kanye nemvubelo eyenzeka ngokwemvelo noma engezwe i-lactic acid bese iphula ushukela nenye i-phytic acid.

Ufulawa we-Teff ungumthombo ocebile wamaprotheni namaminerali amaningi. Ukuvutshelwa kunganciphisa okunye kokudla kwawo.

Izinzuzo zezempilo zikafulawa we-teff

Ufulawa we-Teff unezinzuzo ezimbalwa ezingenza ukuthi ukwengeza okuhle ekudleni kwakho.

Imvelo ayina-gluten

I-Gluten yiqembu lamaprotheni kukolweni nezinye izinhlamvu eziningana ezinikeza inhlama ukuthungwa kwayo okunwebeka.

Kodwa-ke, abanye abantu abakwazi ukudla i-gluten ngenxa yesimo se-autoimmune esibizwa ngesifo se-celiac.

Isifo seCeliac senza ukuthi amasosha omzimba wakho ahlasele ulwelwesi lwamathumbu akho amancane. Lokhu kungaphazamisa ukumuncwa komsoco, okuholele ekushoneni kwegazi, ekwehliseni isisindo, isifo sohudo, ukuqunjelwa, ukukhathala nokuqunjelwa.

Ngokwengeziwe, abanye abantu ngaphandle kwesifo se-celiac bangathola i-gluten kunzima ukugaya futhi bakhethe ukukugwema ().

Njengoba ufulawa we-teff ngokwemvelo ungenayo i-gluten, kuyindlela ephelele engenayo i-gluten kufulawa kakolweni ().

Iphezulu ku-fiber yokudla

I-Teff iphezulu ku-fiber kunezinye izinhlamvu eziningi ().

Ufulawa we-Teff upakisha ufinyelela ku-12.2 amagremu wefayibha yokudla ngama-ounces ayi-3.5 (100 amagremu). Uma kuqhathaniswa, ufulawa kakolweni nelayisi uqukethe kuphela ama-gram angu-2.4, kuyilapho usayizi ofanayo wefulawa we-oat unamagremu ayi-6.5 (,,,).

Abesifazane nabesilisa ngokuvamile belulekwa ukuthi badle ama-25 no-38 amagremu we-fiber ngosuku, ngokulandelana. Lokhu kungenziwa ngemicu engancibiliki futhi encibilikayo. Ngenkathi ezinye izifundo zithi iningi lefayibha yefulawa ye-teff ayincibiliki, abanye bathole ukuxubana okungaphezulu ().

I-fibre engafakwanga idlula emathunjini akho ikakhulukazi angadliwe. Kwandisa ivolumu yendle futhi kusize ukunyakaza kwamathumbu ().

Ngakolunye uhlangothi, i-fiber encibilikayo idonsela amanzi emathunjini akho ukuze ithambise indle. Iphinde yondle amabhaktheriya aphilile esiswini sakho futhi ibandakanyeka ku-carb kanye ne-fat metabolism ().

Ukudla okuphezulu kwe-fiber kuhlotshaniswa nengozi ephansi yesifo senhliziyo, isifo sikashukela, isifo sohlangothi, umfutho wegazi ophezulu, isifo samathumbu, nokuqunjelwa (,).

Ucebile ngensimbi

UTeff kuthiwa uphezulu ngokweqile ngensimbi, okuyiminerali ebalulekile ethwala umoya-mpilo emzimbeni wakho wonke ngamaseli abomvu egazi ().

Eqinisweni, ukutholwa kwalokhu okusanhlamvu kuxhunyaniswa namazinga anciphayo e-anemia kwabesifazane abakhulelwe futhi kungasiza abantu abathile ukuthi bagweme ukuntuleka kwensimbi (,,).

Kuyamangalisa ukuthi olunye ucwaningo lubika amanani wensimbi afinyelela kuma-80 mg kuma-ounces ama-3.5 (100 amagremu) we-teff, noma ama-444% we-DV. Kodwa-ke, ucwaningo lwakamuva lukhombisa ukuthi lezi zinombolo ezimangazayo kungenzeka zibangelwe ukungcoliswa inhlabathi enothe ngensimbi - hhayi okusanhlamvu uqobo ().

Ngokwengeziwe, okuqukethwe kwe-teff's phytic acid ephezulu kusho ukuthi umzimba wakho mhlawumbe awumunce yonke i-iron ().

Noma kunjalo, ngisho nokulinganisa okulondolozayo kwenza i-teff ibe ngumthombo ongcono wensimbi kunezinye izinhlamvu eziningi. Isibonelo, ama-ounces ama-3.5 (ama-gramu ayi-100) ohlobo olulodwa lwefulawa we-teff lunikeza ama-37% we-DV ngensimbi - ngenkathi inani elifanayo likafulawa kakolweni linikela ngama-5% kuphela (,).

Lokho kusho ukuthi, ufulawa kakolweni e-United States uvame ukucebiswa ngensimbi. Hlola ilebuli yezakhi zomzimba ukuthola ukuthi ingakanani insimbi kumkhiqizo othile.

Inkomba engezansi ye-glycemic kunemikhiqizo kakolweni

Inkomba ye-glycemic (GI) ikhombisa ukuthi ukudla kukhulisa kangakanani ushukela wegazi. Ukudla okungaphezu kwama-70 kubhekwa njengokuphakeme, okusho ukuthi bakhuphula ushukela egazini ngokushesha okukhulu, kanti labo abangaphansi kweminyaka engama-55 babhekwa njengabaphansi. Noma yini ephakathi iphakathi nendawo (,).

Ukudla okuphansi kwe-GI kungaba yindlela ephumelelayo yabantu abanesifo sikashukela ukulawula ushukela wegazi labo (,,).

I-teff ephelele, ephekiwe ine-GI ephansi uma iqhathaniswa nezinhlamvu eziningi, ene-GI elinganiselayo engu-57 (25).

Le GI engezansi kungenzeka ukuthi idliwe njengokusanhlamvu okuphelele. Ngakho-ke, inefayibha eyengeziwe, engasiza ekuvimbeleni ama-spikes kashukela egazini ().

Noma kunjalo, i-GI iyashintsha ngokuya ngokuthi ilungiselelwe kanjani.

Isibonelo, i-GI yama-injera wendabuko isukela ku-79-99 kanye nephalishi le-teff elisuka ku-94-137 - lenza kokubili ukudla okuphezulu kwe-GI. Lokhu kungenxa yokuthi amanzi afaka isitashi emanzini, okwenza kusheshe ukumunca nokugaya ().

Ngakolunye uhlangothi, isinkwa esenziwe ngofulawa we-teff sine-GI engu-74, okuthi - ngenkathi isephezulu - iphansi kunesinkwa esenziwe ngokolweni, i-quinoa, noma i-buckwheat futhi esifana naleso sesinkwa se-oat noma samabele ().

Yize i-teff ingaba ne-GI ephansi kunemikhiqizo eminingi yokusanhlamvu, khumbula ukuthi kusesezingeni eliphakathi nendawo ukuya kuma-GI aphezulu. Noma ngubani onesifo sikashukela kusamele alawule ngokucophelela osayizi bezabelo zakhe futhi agcine okuqukethwe kwe-carb engqondweni.

Ufulawa we-Teff awuna-gluten, okwenza ube muhle kubantu abanesifo se-celiac. Ibuye ibe ne-fiber ne-iron.

Ngabe ufulawa we-teff unama-downsides?

Njengoba kunikezwe ukuthi ukukhiqizwa kukafulawa we-teff okwamanje kunomkhawulo, kuyabiza kakhulu kunamanye ufulawa ongenayo i-gluten.

Izinhlayiya ezishibhile ezingenayo i-gluten zifaka phakathi irayisi, i-oat, i-amaranth, amabele, ummbila, amabele kanye nefulawa le-buckwheat.

Ezinye izindawo zokudlela nabakhiqizi bangangeza ufulawa kakolweni kwimikhiqizo ye-teff efana nesinkwa noma i-pasta ukubenza bonge kakhulu noma bathuthukise ukuthungwa. Ngakho-ke, le mikhiqizo ayibalungele abantu abadla ukudla okungenayo i-gluten ().

Uma unesifo se-celiac, kufanele uqinisekise ukuthi i-teff emsulwa isetshenziswa ngaphandle kwemikhiqizo equkethe i-gluten. Hlala ubheka isitifiketi esingenayo i-gluten kunoma imiphi imikhiqizo ye-teff.

Ufulawa we-Teff ubiza kakhulu uma uqhathaniswa neminye imifula engenayo i-gluten. Eminye imikhiqizo ye-teff ixutshwe nofulawa kakolweni, okwenza kungafaneleki kunoma ngubani ogwema i-gluten.

Okubalulekile

I-Teff iyinhlamvu yendabuko yase-Ethiopia ecebile nge-fiber, amaprotheni, namaminerali. Ufulawa wawo usheshe ube yinto ethandwayo engenalo i-gluten kufulawa kakolweni.

Ayitholakali kabanzi njengamanye amafulawa angenayo i-gluten futhi ingabiza kakhulu. Noma kunjalo, kungukungezwa okuhle kwezinkwa nezinye izimpahla ezibhakiwe - futhi uma uzizwa unenhlanhla, ungazama isandla sakho ekwenzeni injera.

Thenga ufulawa we-teff online.