Yintoni i-Effe Teff kwaye uyitya njani?

Umxholo

• Yintoni i teff?
• Nantsi into enhle malunga ne-teff
• Indlela yokutya i-teff
• Uphengululo lwe

I-Teff inokuba yingqolowa yakudala, kodwa ifumana ingqalelo enkulu ekhitshini langoku. Oku kuyinxalenye yokuba izibonelelo zempilo ze-teff zenza ukuba longezwe kakhulu kumdlalo wokupheka wakhe nabani na, kwaye oh, iyathandeka.

Yintoni i teff?

Ukhozo ngalunye luyimbewu yohlobo lwengca ekuthiwa Eragrostis tef, ekhula kakhulu e-Ethiopia. Imbewu ifunxa izondlo emhlabeni kwaye amakhoba ajikeleze imbewu nganye abonelela ngobuninzi befayibha-ngaphezulu koko kamva. (Nazi ezinye i-10 zeenkozo zakudala zokutshintsha iiCarbs zakho ezisempilweni.) "Incasa ithambile kwaye incinci, kwaye ukuthungwa kufana nepolenta," utshilo uMindy Hermann, iR.D eseNew York City. Unokufumana umgubo we-teff, uguqulelo lomhlaba olusetyenziselwa ukubhaka. Funda imiyalelo yephakheji ngononophelo, njengoko iiresiphi ezibiza umgubo osuselwe kwingqolowa zinokufuna imilinganiselo ehlengahlengisiweyo okanye iiarhente zokuqina zongezwe.

Nantsi into enhle malunga ne-teff

Idosi mega yesondlo ipakishwe kwezi mbewu zincinci. "I-Teff iqulethe i-calcium eninzi ngokutya kunayo nayiphi na enye ingqolowa kwaye igcoba i-iron, i-fiber kunye neprotheni ukuqala," kusho uKara Lydon, R.D., L.D.N., umbhali Yondla iNamaste yakho kunye neBlogi yeFoodie Dietitian.

Enye ikomityi ye-teff ephekiweyo iya kukuqhuba malunga neekhalori ezingama-250, kwaye iboleke i-7 grams yefiber kunye ne-10 grams yeprotheyini. "Iphezulu kwisitatshi esinganyangekiyo, uhlobo lwefayibha olunokunceda ekucoleni ukutya, kulawulo lobunzima, nasekulawuleni iswekile yegazi," utshilo uLydon. I-Teff ikwacebile ngeevithamini kunye neeminerals, kubandakanya nokwakha amathambo i-magnesium, ukunika amandla i-thiamin, kunye nentsimbi yokwakha igazi. Xa usexesheni ubeka abasetyhini emngciphekweni omkhulu wokunqongophala kwe-iron, ukusebenza nge-teff kwisondlo sakho sisicwangciso-qhinga sothintelo. Enyanisweni, olunye uphononongo oluvela e-UK lwafumanisa ukuba abasetyhini abane-iron ephantsi bakwazi ukumpompa amanqanaba abo e-iron emva kokutya isonka se-teff yonke imihla kwiiveki ezintandathu. (Cinga ukuba unokusebenzisa enye i-iron?

Ngokuqinisekileyo, zininzi ezinye iinkozo zamandulo ezityebileyo ngokutya kodwa musa ukuya kwi-teff yokuhamba kunye nabanye. I-Teff ikhethekile kuba iqulethe i-zero-gluten-injalo, ingqolowa engena-gluten ngokwemvelo. Isifundo esibalulekileyo esivela eNetherlands sabonisa ukuba i-teff inokutyiwa ngokukhuselekileyo kubantu abanesifo sikaCeliac.

Indlela yokutya i-teff

"Le ngqolowa yakudala ingasetyenziswa ngeendlela ezahlukeneyo, ngokufanayo nendlela onokusebenzisa ngayo ihabile," utshilo uLydon. "Ungasebenzisa i-teff kwizinto ezibhakiweyo, isidudu, i-pancake, i-crepes, kunye nesonka okanye uyisebenzise njenge-crunchy salad." U-Hermann ucebisa ukuba kusetyenziswe i-teff endaweni ye-polenta okanye ukusasaza i-teff ephekiweyo ezantsi kwepani, ukuyigalela ngamaqanda adibeneyo, kwaye uyibhake njengefrittata. (Ukuba isisu sakho siyabhomboloza xa kukhankanywa nje i-frittatas, emva koko uya kufuna ukuzibona ezi 13 zokupheka ezilula kunye nezisempilweni zeFrittata.) Iinkozo zikhulu kakhulu kwizitya apho zinokuntywila khona iisosi ezityebileyo, njengee curry zaseIndiya. . Zama ukutshintsha i-teff kwi-oatmeal yakho yesiqhelo kwisitya sakusasa okanye uyifake kwiibhega zeveggie ezenziwe ekhaya. Umgubo wetiff nawo wenza isonka esimangalisayo!

Itafile yesitya sakusasa

Izithako

• 1 indebe yamanzi
• 1/4 indebe teff
• intwana yetyuwa
• 1 icephe lobusi
• 1/2 ithisipuni isinamon
• 1/3 indebe yobisi lwe-almond
• 1/3 indebe blueberries
• Iipunipoli ezi-2 ze-almond, zinqunyulwe
• 1 ithisipuni imbewu ye-chia

Imikhombandlela:

1. Yizisa amanzi ukuze ubilise.

2. Yongeza i-teff kunye ne-pinch ityuwa. Gubungela kwaye udibanise de amanzi afakwe, avuselele ngamanye amaxesha; malunga nemizuzu eli-15.

3. Susa kubushushu, uvuse, uhlale phantsi imizuzu emithathu.

4. Hlanganisa ubusi, isinamoni, kunye nobisi lweamangile.

5. Beka umxube we teff kwisitya. Phezulu ngeeblueberries, iiamangile ezinqunqiweyo, kunye nembewu ye-chia.

Uphengululo lwe