Iyini i-Eff iyi-Teff futhi uyidla kanjani?

-Delile

• Yini i-teff?
• Nakhu okuhle nge-teff
• Ungadla kanjani i-teff
• Buyekeza kwe-

I-Teff ingaba yizinhlamvu zasendulo, kodwa ithola ukunakwa okuningi emakhishini anamuhla. Lokhu kungenxa yokuthi izinzuzo zezempilo ze-teff zikwenza kube ukwengeza okuhle kumdlalo wokupheka wanoma ngubani, futhi oh, kuyathandeka.

Yini i-teff?

Uhlamvu ngalunye empeleni luyimbewu yohlobo lotshani olubizwa ngokuthi I-Eragrostis tef, emila kakhulu e-Ethiopia. Imbewu imunca izakhi zomhlabathi futhi amakhoba azungeze imbewu ngayinye ahlinzeka nge-fiber-more eningi kulokho kamuva. (Nazi ezinye izinhlamvu ezingu-10 Zasendulo Zokushintsha I-Carbs Yakho Enempilo.) "I-flavour ithambile futhi iyi-nutty encane, futhi ukuthungwa kufana ne-polenta," kusho u-Mindy Hermann, i-R.D. ezinze eNew York City. Ungathola futhi ufulawa we-teff, inguqulo yomhlaba esetshenziselwa ukubhaka. Funda imiyalelo yephakeji ngokucophelela, njengoba izindlela zokupheka ezidinga ufulawa osekelwe kakolweni zingase zidinge izilinganiso ezilungisiwe noma ama-agent aqinisa.

Nakhu okuhle nge-teff

Umthamo omkhulu wokudla upakishwe kulezi zinhlamvu ezincane. "I-Teff iqukethe i-calcium eningi ngokuphakwa ngakunye kunanoma yikuphi okunye okusanhlamvu futhi ine-iron, i-fiber, namaprotheni ukuze iqale," kusho uKara Lydon, R.D., L.D.N., umbhali wencwadi Yondla i-Namaste yakho kanye ne-Foodie Dietitian Blog.

Inkomishi eyodwa ye-teff ephekiwe izosebenzisa ama-calories angu-250, futhi iboleke amagremu angu-7 efayibha kanye namagremu acishe abe ngu-10 wamaprotheni. “Igcwele isitashi esingazweli, uhlobo lwefiber engasiza ekugayeni ukudla, ukulawula isisindo kanye nokulawula ushukela egazini,” kusho uLydon. I-Teff futhi inothile ngamavithamini namaminerali, okuhlanganisa i-magnesium yokwakha amathambo, i-thiamin enika amandla, nensimbi yokwakha igazi. Ngokuya esikhathini kubeka abesifazane engcupheni enkulu yokushoda nge-ayoni, ukusebenza nge-teff ekudleni kwakho kuyisu elihlakaniphile lokuvimbela. Eqinisweni, isifundo esisodwa esivela e-UK sathola ukuthi abesifazane abanensimbi ephansi bakwazi ukupompa amazinga abo ensimbi ngemuva kokudla isinkwa se-teff nsuku zonke amasonto ayisithupha. (Cabanga ukuthi ungasebenzisa enye i-ayoni? Thenga kulokhu 10 Ukudla Okunothe Kwezinsimbi Kwabesifazane Abasebenzayo.)

Impela, kunenqwaba yezinye izinhlamvu zasendulo ezicebile ngokudla okunomsoco kodwa ezingafaki i-teff nazo zonke ezinye. I-Teff ikhethekile ngoba iqukethe i-zero-gluten eyiqiniso, okusanhlamvu okungenayo i-gluten ngokwemvelo. Ucwaningo oluyingqophamlando oluvela eNetherlands lwafakazela ukuthi i-teff ingadliwa ngokuphepha kubantu abanesifo i-Celiac.

Ungadla kanjani i-teff

"Lokhu okusanhlamvu kwakudala kungasetshenziswa ngezindlela ezahlukahlukene, kufana nokuthi ungayisebenzisa kanjani i-oats," kusho uLydon. "Ungasebenzisa i-teff ezimpahleni ezibhakwayo, iphalishi, amakhekhe, ama-crepes, nesinkwa noma uyisebenzise njengesaladi esiphundu." U-Hermann uphakamisa ukusebenzisa i-teff esikhundleni se-polenta noma ukusabalalisa i-teff ephekiwe phansi epanini, ukuyigcwalisa ngamaqanda axutshwe, futhi uyibhake njenge-frittata. . . Zama ukushintshanisa i-teff ukuze uthole i-oatmeal yakho evamile esitsheni sasekuseni noma uyengeze kumabhega e-veggie enziwe ekhaya. Ufulawa wetiye wenza nesinkwa esimangalisayo!

I-Teff Breakfast Bowl

Izithako

• 1 inkomishi yamanzi
• 1/4 indebe ye-teff
• ingcosana kasawoti
• 1 isipuni uju
• 1/2 isipuni sinamoni
• 1/3 indebe yobisi lwe-alimondi
• 1/3 indebe yama-blueberries
• 2 wezipuni alimondi, oqoshiwe
• 1 ithisipuni imbewu ye-chia

Imikhombandlela:

1. Letha amanzi ukuze abile.

2. Faka i-teff bese ucindezela usawoti. Vala bese ubilisa kuze kube yilapho amanzi emuncwa, evuselela ngezikhathi ezithile; cishe imizuzu eyi-15.

3. Susa emlilweni, unyakazise, ​​uhlale phansi embozwe imizuzu emithathu.

4. Hlanganisa uju, isinamoni, nobisi lwe-alimondi.

5. Faka ingxube ye-teff esitsheni. Phezulu ngama-blueberries, ama-alimondi aqoshiwe, nembewu ye-chia.

Buyekeza kwe-