Yintoni i-Teff Flour, kwaye ngaba inezibonelelo?

Umxholo

• Yintoni i teff?
• Usetyenziswa njani umgubo we teff?
• Uyongeza njani kwindlela otya ngayo
• Iinyani zezondlo zomgubo we teff
• Izibonelelo zezempilo zomgubo weti
• Ngokwendalo-simahla
• Ephezulu kwifayibha yokutya
• Isityebi ngentsimbi
• Isalathiso esezantsi se-glycemic kuneemveliso zengqolowa
• Ngaba umgubo we-teff unayo nayiphi na into esezantsi?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Teff yingqolowa yemveli e-Ethiopia kunye nokutya okuqhelekileyo kweli lizwe. Inesondlo kakhulu kwaye yendalo ayinayo i-gluten.

Kuqhele ukwenziwa umgubo wokupheka kunye nokubhaka.

Njengoko ezinye iindlela ezingenalo i-gluten ngaphandle kwengqolowa zikhula ngokuthandwa, unokufuna ukwazi ngakumbi ngomgubo we-teff, njengezibonelelo kunye nokusetyenziswa kwawo.

Eli nqaku likuxelela yonke into ekufuneka uyazi ngomgubo we-teff.

Yintoni i teff?

I-Teff sisityalo esineengqolowa esivela kusapho lwengca, IPoaceae. Ikhulile ikakhulu e-Ethiopia nase-Eritrea, apho kucingelwa ukuba yavela kumawaka eminyaka eyadlulayo (,).

Iyamelana nembalela, ingakhula kuluhlu lweemeko zokusingqongileyo kwaye iza zombini iindidi ezimnyama nezikhanyayo, eyona ithandwa kakhulu ngumbala omdaka kunye nendlovu (,).

Ikwayingqolowa encinci emhlabeni, elinganisa nje u-1/100 ubungakanani bekhozo lengqolowa.

I-Teff ine-flavour yomhlaba, i-nutty. Iindidi zokukhanya zihlala zinencasa ngokunjalo.

Uninzi lokuthandwa kwayo kutshanje eNtshona kungenxa yokuba i-gluten-free.

I-Teff yingqolowa encinci ekhuliswe ikakhulu e-Ethiopia enomhlaba, incasa emnandi. Ngokwendalo ayiqulathanga gluten.

Usetyenziswa njani umgubo we teff?

Ngenxa yokuba incinci kakhulu, i-teff ihlala ilungiswa kwaye ityiwa njengengqolowa iphelele kunokuba yahlulwe ibe yintsholongwane, ibran, kunye ne-kernel, njengoko kunjalo ngokulungiswa kwengqolowa ().

I-Teff inokuba ngumhlaba kwaye isetyenziswe njengengqolowa iphela, umgubo ongenagluten.

E-Ethiopia, umgubo we teff ubilisiwe ligwele elihlala kumphezulu wengqolowa kwaye lisetyenziselwa ukwenza isonka esenziwe ngesonka esimuncu esibizwa ngokuba yi injera.

Esi siponji, isonka esithambileyo sihlala sisebenza njengesiseko sokutya e-Ethiopia. Yenziwe ngokugalela umgubo we-teff ocoliweyo kwigridi eshushu.

Ukongeza, umgubo we-teff wenza enye indlela engena-gluten ngaphandle komgubo wengqolowa wokubhaka isonka okanye ukuvelisa ukutya okuhlanganisiweyo njengepasta. Ngaphezulu, ihlala isebenza njengokunyusa isondlo kwiimveliso eziqulathe ingqolowa (,).

Uyongeza njani kwindlela otya ngayo

Ungasebenzisa umgubo we-teff endaweni yomgubo wengqolowa kwizitya ezininzi, ezinje ngeepanekuku, iicokies, iikeyiki, iimuffins, nesonka, kunye neeodles zamaqanda ezingenagluten ().

Iiresiphi ezingenayo i-Gluten zibiza kuphela umgubo we-teff kunye nezinye iindlela ezingenayo i-gluten, kodwa ukuba awuyiyo i-gluten engqongqo, ungasebenzisa i-teff ngaphezu komgubo wengqolowa ().

Gcina ukhumbule ukuba iimveliso ze-teff, ezingenayo i-gluten, zingenako ukuhlafuna njengalezo zenziwe ngengqolowa.

I-Teff inokuphekwa kwaye ityiwe njengengqolowa epheleleyo okanye umhlaba ube ngumgubo kwaye usetyenziselwe ukwenza izinto ezibhakiweyo, isonka, ipasta, kunye nenera yesiko lase-Ethiopia.

Iinyani zezondlo zomgubo we teff

I-Teff isondlo kakhulu. Ii-ounces ezi-3.5 (100 grams) zomgubo we-teff zibonelela ():

• Iikhalori: 366
• Iprotheni: 12.2 amagremu
• Amafutha: 3.7 iigrem
• IiCarbs: 70.7 iigrem
• Ifayibha: 12.2 amagremu
• Intsimbi: Iipesenti ezingama-37 zeXabiso lemihla ngemihla (DV)
• Ikhalsiyam: I-11% ye-DV

Kubalulekile ukuba uqaphele ukuba ukwakheka kwezondlo kwe-teff kubonakala kwahluka kakhulu ngokuxhomekeka kwindidi eyahlukeneyo, indawo ekhulayo, kunye nophawu (,).

Okwangoku, xa kuthelekiswa nezinye iinkozo, i-teff ngumthombo olungileyo wobhedu, i-magnesium, i-potassium, i-phosphorus, i-manganese, i-zinc kunye ne-selenium (,).

Ukongeza, ngumthombo ogqwesileyo weprotheni, oqhayisa ngazo zonke ii-amino acid eziyimfuneko, ezizibhloko zokwakha zeproteni emzimbeni wakho ().

Iphezulu kakhulu kwi-lysine, i-amino acid ehlala isilela kwezinye iinkozo. Kubalulekile ekuveliseni iiproteni, iihomoni, ii-enzymes, i-collagen, kunye ne-elastin, i-lysine ikwaxhasa ukufakwa kwe-calcium, imveliso yamandla kunye nokusebenza komzimba (, 6).

Nangona kunjalo, ezinye zezondlo kumgubo we-teff zinokungafakwa kakuhle, njengoko zibophelelwe kwizithako ezinjenge-phytic acid. Ungazinciphisa iziphumo zezi zinto ngokudibanisa i-lacto-fermentation (,).

Ukuvumba umgubo we-teff, uxube kunye namanzi kwaye uwushiye kubushushu begumbi iintsuku ezimbalwa. Ngokwendalo okanye yongeze i-lactic acid bacteria kunye neegwele emva koko ziqhekeza iswekile kunye nenye ye-phytic acid.

Umgubo we-Teff ngumthombo otyebileyo weprotheni kunye neeminerali ezininzi. Ukuvundiswa kunokunciphisa ezinye izinto ezingafunekiyo kuwo.

Izibonelelo zezempilo zomgubo weti

Umgubo we-Teff unezibonelelo ezininzi ezinokuthi zenze ukuba ukongeze kakhulu ekutyeni kwakho.

Ngokwendalo-simahla

I-Gluten liqela leeproteni kwingqolowa nakwezinye iinkozo ezininzi ezenza intlama ibe lukhuni.

Nangona kunjalo, abanye abantu abanakudla i-gluten ngenxa yesimo se-autoimmune esibizwa ngokuba sisifo se-celiac.

Isifo seCeliac senza ukuba amajoni akho omzimba ahlasele ungqameko lwamathumbu akho amancinci. Oku kunokuthintela ukufunxeka kwezondlo, okukhokelela kwi-anemia, ukwehla kobunzima, urhudo, ukuqhina, ukudinwa kunye nokudumba.

Ukongeza, abanye abantu ngaphandle kwesifo se-celiac banokufumana i-gluten kunzima ukuyetyisa kwaye bakhethe ukuyiphepha ().

Njengokuba umgubo we-teff ngokwendalo ungenayo i-gluten, yinto efanelekileyo engenalo igluten kumgubo wengqolowa ().

Ephezulu kwifayibha yokutya

I-Teff iphezulu kwifayibha kunezinye iinkozo ezininzi ().

Umgubo we-Teff upakisha ukuya kwi-12.2 gram yefayibha yokutya ngokwee-ounces eziyi-3.5 (100 grams). Xa kuthelekiswa, ingqolowa kunye nomgubo welayisi ziqulathe kuphela iigram ezingama-2.4, ngelixa ubungakanani obufanayo bomgubo we-oat une-6.5 gram (,,,).

Abasetyhini kunye nabesilisa bacetyiswa ngokubanzi ukuba batye i-25 kunye ne-38 yeegram zosinga ngosuku, ngokwahlukeneyo. Oku kunokwenziwa ngezinto zombini ezingenakunyibilika kunye nezinyibilikayo. Ngelixa ezinye izifundo zibanga ukuba uninzi lwefayibha yomgubo we-teff awunakunyibilika, abanye bafumanise umxube ongaphezulu ().

Ifayibha engenakunyibilika idlula emathunjini akho ubukhulu becala engagutyungelwanga. Yonyusa umthamo wendlu kwaye inceda ukuhamba kwamathumbu ().

Kwelinye icala, ifayibha enyibilikayo itsalela amanzi emathunjini akho ukuze ithambise izitulo. Ikondla neebhaktiriya ezinempilo emathunjini akho kwaye iyabandakanyeka kwi-carb kunye ne-fat metabolism ().

Ukutya okune-fiber ephezulu kunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo, isifo seswekile, ukubetha, uxinzelelo lwegazi, isifo samathumbu, kunye nokuqhinwa (,).

Isityebi ngentsimbi

I-Teff kuthiwa iphezulu kakhulu ngentsimbi, iminerali ebalulekileyo ephethe ioksijini kuwo wonke umzimba wakho ngeeseli ezibomvu zegazi ().

Ngapha koko, ukufunxwa kwale ngqolowa kunxulunyaniswe nokwehla kwamazinga e-anemia kubafazi abakhulelweyo kwaye kunokunceda abantu abathile baphephe ukuswela i-iron (,,).

Okumangalisayo kukuba, ezinye iingxelo zophando zixela amaxabiso esinyithi aphezulu njenge-80 mg kwii-ounces eziyi-3.5 (100 grams) yeteff, okanye i-444% ye-DV. Nangona kunjalo, uphononongo lwamva nje lubonisa ukuba la manani amangalisayo kunokwenzeka ngenxa yongcoliseko lomhlaba otyebileyo ngentsimbi- hayi oziinkozo ngokwawo ().

Ukongeza, umxholo we-teff's high phytic acid uthetha ukuba umzimba wakho awunako ukufunxa yonke i-iron ().

Nangona kunjalo, noqikelelo olulondolozayo lwenza ukuba itef ibe ngowona mthombo ungcono wentsimbi kunezinye iinkozo ezininzi. Umzekelo, ii-ounces ezi-3.5 (i-100 yeigram) zohlobo olunye lomgubo we-teff zibonelela nge-37% ye-DV yesinyithi-ngelixa inani elifanayo lomgubo wengqolowa libonelela nge-5% (,).

Oko kwathethi, umgubo wengqolowa eUnited States uhlala utyetyiswa ngentsimbi. Jonga ileyibhile yezondlo ukuze ufumanise ukuba ingakanani na intsimbi kwimveliso ethile.

Isalathiso esezantsi se-glycemic kuneemveliso zengqolowa

Isalathiso se-glycemic (GI) sibonisa ukuba ukutya kuphakamisa kangakanani iswekile yegazi. Ukutya okungaphezulu kwe-70 kuthathwa njengokuphakamileyo, oko kuthetha ukuba bonyusa iswekile yegazi ngokukhawuleza, ngelixa abo bangaphantsi kweminyaka engama-55 babonwa bephantsi. Nantoni na ephakathi iphakathi (,).

Ukutya okuncinci kwe-GI kunokuba yindlela esebenzayo yabantu abanesifo seswekile ukulawula iswekile yegazi (,,).

Iyonke, iteff ephekiweyo ine-GI esezantsi ngokuthelekiswa neenkozo ezininzi, kunye ne-GI ephakathi ye-57 (25).

Le GI isezantsi kunokwenzeka ngenxa yokuba ityiwe njengengqolowa epheleleyo. Ke, ine-fiber eninzi, enokunceda ukuthintela i-spikes yegazi ().

Nangona kunjalo, utshintsho lwe-GI lusekwe kwindlela ekulungiselelwe ngayo.

Umzekelo, i-GI ye-injera yemveli isusela kwi-79-99 kunye ne-teff porridge esuka kwi-94-137-yenza ukutya okuphezulu kwe-GI. Oku kungenxa yokuba i-gelatinizing isitashi samanzi, esenza ukuba ikhawuleze ifunxe kwaye yetyise ().

Kwelinye icala, isonka esenziwe ngomgubo we teff sine-GI engama-74, yona - isephezulu-isezantsi kunesonka esenziwe ngengqolowa, iquinoa, okanye i-buckwheat kwaye iyafana naleyo yesonka se-oat okanye samazimba ().

Nangona i-teff inokuba ne-GI esezantsi kunezona mveliso zininzi zokutya okuziinkozo, khumbula ukuba isephakathi ukuya kwi-GI ephezulu. Nabani na onesifo seswekile kusafuneka alawule ngobunono ubungakanani besabelo kwaye agcine umxholo we-carb engqondweni.

Umgubo we-Teff yi-gluten-free, eyenza ilungele abantu abanesifo se-celiac. Kukwacebile nefayibha kunye nentsimbi.

Ngaba umgubo we-teff unayo nayiphi na into esezantsi?

Ngenxa yokuba ukuveliswa komgubo we-teff okwangoku kunqunyelwe, kuyabiza kakhulu kuneminye iifulawa ezingenayo i-gluten.

Imirhumo esimahla ye-gluten ibandakanya irayisi, i-oat, i-amaranth, amazimba, umbona, i-millet kunye ne-buckwheat flours.

Ezinye iivenkile zokutyela kunye nabavelisi banokongeza umgubo wengqolowa kwiimveliso zetofu ezifana nesonka okanye ipasta yokubenza babe noqoqosho ngakumbi okanye baphucule ubume. Kananjalo, ezi mveliso azilunganga kubantu abakukutya okungahambisani ne-gluten ().

Ukuba unesifo se-celiac, kuya kufuneka uqiniseke ukuba i-teff esulungekileyo isetyenziswa ngaphandle kwazo naziphi na iimveliso ze-gluten. Soloko ujonga isatifikethi esingenalo igluten kuyo nayiphi na imveliso ye-teff.

Umgubo we-Teff ubiza kakhulu xa kuthelekiswa neminye imifuno engenalo igluten. Ezinye iimveliso ze-teff zixutywe nomgubo wengqolowa, zibenza zingalunganga kuye nabani na ophepha i-gluten.

Umgca wezantsi

I-Teff yingqolowa yemveli yase-Itiyopiya etyebileyo kwifayibha, iiprotein, kunye neeminerali. Umgubo wawo ngokukhawuleza uba yinto eyaziwayo engenalo igluten kumgubo wengqolowa.

Ayifumaneki ngokubanzi njengeminye imifuno engenagluten kwaye inokubiza kakhulu. Kuyafana, lulongezo olukhulu kwizonka kunye nezinye izinto ezibhakiweyo- kwaye ukuba uziva unomdla, ungazama isandla sakho ekwenzeni injera.

Ivenkile yomgubo we-teff kwi-intanethi.