Teff Hmoov Yog Dab Tsi, thiab Nws Puas Muaj Dab Tsi?

Zoo Siab

• Teff yog dab tsi?
• Teff hmoov siv tau li cas?
• Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj
• Cov lus qhia kev noj haus ntawm teff hmoov
• Cov txiaj ntsig kev noj qab haus huv ntawm teff hmoov
• Lawm gluten tsis pub
• High nyob rau hauv kev noj haus fiber ntau
• Kev nplua nuj hauv cov hlau
• Tsawg dua glycemic Performance index dua li cov khoom siv nplej
• Cov hmoov nplej teff puas muaj ib qho nqes nyob hauv?
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Teff yog hom qoob loo qub hauv Ethiopia thiab yog ib lub teb chaws ntawm cov zaub mov tseem ceeb. Nws yog cov khoom noj muaj txiaj ntsig zoo thiab ib txwm muaj gluten-dawb.

Nws tseem nquag ua hmoov ua noj thiab ci.

Raws li gluten-pub dawb xaiv cov nplej tau loj hlob hauv qhov nrov, koj tuaj yeem xav paub ntau ntxiv txog teff hmoov, xws li nws cov txiaj ntsig thiab siv.

Kab lus no qhia rau koj txhua yam koj xav paub txog teff hmoov.

Teff yog dab tsi?

Teff yog qoob loo qoob loo ntawm cov tsev neeg nyom, PoaceaeCov. Nws tau loj hlob hauv Ethiopia thiab Eritrea, qhov chaw nws tau xav tias muaj ntau txhiab xyoo dhau los (,).

Muaj peev xwm tiv taus ntuj qhuav, nws tuaj yeem loj hlob ntawm thaj chaw ib puag ncig thiab los ntawm ob qhov tsaus thiab ntais ntau yam, nrov tshaj plaws yog xim av thiab kaus ntxhw (,).

Nws tseem yog lub ntiaj teb cov nplej tsawg tshaj plaws, ntsuas kwv yees li 1/100 qhov loj me ntawm cov nplej pob kws.

Teff muaj lub ntiaj teb, tsw qab. Lub teeb hom yuav nyiam me ntsis qab thiab.

Feem ntau nws cov npe nrov dhau los ntawm Sab Hnub Poob yog vim nws tsis muaj gluten.

Teff yog lub noob me me cog feem ntau hauv Ethiopia uas muaj lub ntiaj teb, qab qab saj. Nws ib txwm muaj tsis muaj gluten.

Teff hmoov siv tau li cas?

Vim tias nws tau me me, teff feem ntau yog npaj thiab noj cov txiaj ntsig tag nrho es tsis mus faib rau cov kab mob, ceg, thiab txiv quav, zoo ib yam li cov nplej ua ().

Teff tuaj yeem ua tau rau hauv av thiab siv tag nrho cov hmoov nplej, hmoov nplej gluten tsis pub muaj.

Hauv Ethiopia, teff hmoov yog fermented nrog cov poov xab uas nyob rau saum npoo ntawm cov nplej thiab siv los ua cov kab mob ib txwm ua noj qab haus huv hu ua injera.

Qhov khoob khoob no, cov mov mog feem ntau pab yog lub hauv paus rau Ethiopian zaub mov noj. Nws yog tsim los ntawm nchuav cov fermented teff hmoov roj teeb rau hauv cov hniav kub.

Tsis tas li ntawd, teff hmoov ua ib qho zoo gluten tsis pub lwm txoj rau cov hmoov nplej txhawm rau ua mov ci lossis tsim cov khoom noj ntim zoo li nplej zom. Dab tsi ntxiv, nws nquag ua haujlwm pab txhawb kev noj zaub mov kom muaj cov khoom lag luam nplej (,).

Yuav ua li cas ntxiv nws rau hauv koj cov khoom noj

Koj tuaj yeem siv cov hmoov nplej teff los hloov ua cov hmoov nplej hauv cov tais ntau, xws li pancakes, ncuav qab zib, ncuav, ncuav qab zib thiab ncuav, nrog rau gluten-tsis pub cov qe mij ().

Gluten tsis muaj zaub mov txawv tsuas yog hu rau teff hmoov thiab lwm yam kev xaiv uas tsis pub gluten, tab sis yog tias koj tsis nruj tsis pub gluten, koj tuaj yeem siv teff ntxiv nrog rau cov hmoov txhuv nplej ().

Nco ntsoov tias cov khoom lag luam teff, uas tsis muaj gluten, tej zaum yuav tsis yog zom li cov uas ua los ntawm cov nplej.

Teff tuaj yeem ua rau siav thiab noj tag nrho cov nplej los yog hauv av rau hauv cov hmoov nplej thiab siv los ua cov khoom ci, qhob cij, pastas, thiab tsoos Ethiopian tsoos.

Cov lus qhia kev noj haus ntawm teff hmoov

Teff yog cov khoom noj khoom haus zoo heev. Tsuas yog 3.5 ooj (100 grams) ntawm teff hmoov muab ():

• Cov calories: 366
• Cov protein ntau: 12,2 grams
• Rog: 3.7 grams
• Carbs: 70,7 grams
• Fiber ntau: 12,2 grams
• Hlau: 37% ntawm Tus Nqi Txhua Hnub (DV)
• Calcium: 11% ntawm DV

Nws yog ib qho tseem ceeb kom nco ntsoov tias teff's cov khoom noj muaj txiaj ntsig zoo li nws txawv nyob ntawm ntau yam, thaj chaw loj hlob, thiab hom (,).

Tseem, piv nrog rau lwm cov nplej, teff yog qhov zoo ntawm tooj liab, magnesium, potassium, phosphorus, manganese, zinc, thiab selenium (,).

Txuas ntxiv, nws yog qhov zoo tshaj ntawm cov protein, khav txog tag nrho cov amino acids uas tseem ceeb, uas yog cov chaw tsim cov protein nyob hauv koj lub cev ().

Nws yog qhov tshwj xeeb hauv lysine, ib qho amino acid uas feem ntau tsis muaj nyob hauv lwm cov nplej. Qhov tseem ceeb rau kev tsim cov protein, cov tshuaj hormones, enzymes, collagen, thiab elastin, lysine kuj tseem txhawb kev nqus calcium, kev tsim hluav taws xob, thiab lub cev ua haujlwm (, 6).

Txawm li cas los xij, qee cov as-ham hauv teff hmoov yuav tsis zoo txaus, vim tias lawv tau khi rau cov tshuaj tua kab mob zoo li phytic acid. Koj tuaj yeem txo cov teebmeem ntawm cov tebchaw no los ntawm lacto-fermentation (,).

Txhawm rau cov hmoov av teff, muab sib tov nrog dej thiab tawm hauv chav tsev li ob peb hnub. Ib txwm tshwm sim lossis ntxiv cov kab mob lactic acid thiab cov poov xab ua ke ces zom cov piam thaj thiab qee qhov ntawm phytic acid.

Teff hmoov yog cov khoom noj nplua nuj ntawm cov protein thiab cov zaub mov ntau. Fermentation tuaj yeem txo qee cov tshuaj tua kab mob.

Cov txiaj ntsig kev noj qab haus huv ntawm teff hmoov

Teff hmoov muaj ntau qhov zoo uas yuav ua rau nws ib qho zoo ntxiv rau koj cov khoom noj.

Lawm gluten tsis pub

Gluten yog ib pab pawg ntawm cov protein nyob hauv cov nplej thiab ob peb lwm cov nplej uas muab khob noom cookie nws cov qauv zoo nkauj.

Txawm li cas los xij, qee cov neeg tsis tuaj yeem noj gluten vim tias lub sijhawm ua haujlwm autoimmune hu ua tus mob celiac.

Kab mob Celiac ua rau koj lub cev tiv thaiv kab mob mus tawm tsam cov hnyuv hauv txoj hnyuv. Qhov no tuaj yeem ua rau tsis zoo ntawm kev nqus ntshav, ua rau tsis txaus, ua kom yuag, raws plab, quav tawv, nkees, thiab tsam plab.

Tsis tas li ntawd, qee cov neeg tsis muaj tus kab mob celiac tuaj yeem pom tias gluten nyuaj rau kev zom thiab nyiam kom tsis txhob muaj nws ().

Raws li teff hmoov ib txwm muaj tsis muaj gluten, nws yog qhov zoo tshaj plaws gluten-dawb lwm txoj rau cov hmoov txhuv nplej ().

High nyob rau hauv kev noj haus fiber ntau

Teff ntau dua nyob rau hauv fiber ntau ntau lwm cov nplej ().

Teff hmoov pob nce txog 12.2 grams ntawm kev noj haus fiber ntau rau ib 3.5 ounces (100 grams). Hauv kev sib piv, hom qoob mog thiab cov hmoov nplej tsuas muaj 2,4 grams, thaum tib qhov loj me ntawm oat hmoov muaj 6,5 grams (,,,,).

Cov poj niam thiab cov txiv neej feem ntau pom zoo kom noj 25 thiab 38 grams fiber ntau hauv ib hnub, ntsig txog. Qhov no tuaj yeem tsim ntawm ob qho tib si insoluble thiab soluble fibers. Thaum qee qhov kev tshawb fawb hais tias feem ntau ntawm teff hmoov nplej lub fiber ntau tsis txaus, lwm tus pom tias muaj kev sib xyaw ntau dua ().

Insoluble fiber ntau dhau los ntawm koj lub plab feem ntau tsis pom qhov zoo. Nws tsub kom qhov quav ntau dua thiab mob (quav).

Ntawm qhov tod tes, cov tshuaj fiber yaj tag tso dej rau hauv koj lub plab kom ua kom cov quav muag. Nws tseem ua rau cov kab mob noj qab haus huv hauv koj lub plab thiab muaj feem cuam tshuam nrog carb thiab rog metabolism ().

Kev noj haus fiber ntau yog cuam tshuam nrog kev pheej hmoo tsawg dua rau cov kab mob plawv, ntshav qab zib, mob stroke, ntshav siab, mob plab hnyuv, thiab cem quav (,).

Kev nplua nuj hauv cov hlau

Teff tau hais tias muaj cov hlau ntau heev, ib qho tseem ceeb muaj ntxhia uas nqa oxygen hauv koj lub cev los ntawm cov ntshav liab ().

Qhov tseeb, kev noj cov zaub mov no txuas nrog kev txo qis hauv lub cev tsis muaj zog hauv cov poj niam cev xeeb tub thiab tuaj yeem pab qee tus neeg zam kev tsis muaj hlau (,,).

Qhov tsis txaus ntseeg, qee qhov kev tshawb fawb qhia tawm cov hlau cov nqi li 80 mg rau hauv 3.5 ooj (100 grams) ntawm teff, lossis 444% ntawm DV. Txawm li cas los xij, cov kev tshawb fawb tsis ntev los no qhia tias cov xov tooj zoo kawg no yuav tshwm sim los ntawm kev sib kis nrog cov av uas muaj hlau - tsis yog los ntawm noob nws tus kheej ().

Tsis tas li ntawd, teff's cov phytic acid cov ntsiab lus ntau txhais tau tias koj lub cev tej zaum tsis nqus txhua yam hlau ().

Txawm li cas los xij, txawm tias kev kwv yees kwv yees cia ua rau teff lub hauv paus ntawm hlau zoo dua ntau lwm cov nplej. Piv txwv li, 3.5 ounces (100 grams) ntawm ib hom tshuaj teff hmoov muab 37% ntawm DV rau cov hlau - thaum uas tus nqi ntawm cov hmoov nplej tsuas yog 5% (,).

Uas tau hais tias, hom qoob mog nplej hauv Tebchaws Asmeskas feem ntau muaj hlau ntxiv. Txheeb xyuas cov khoom noj khoom haus kom paub cov pa luam yeeb ntau npaum li cas hauv ib qho khoom lag luam.

Tsawg dua glycemic Performance index dua li cov khoom siv nplej

Glycemic Performance index (GI) qhia tau hais tias zaub mov ntau npaum li cas rau cov ntshav qab zib. Cov zaub mov siab dua 70 yog suav tias yog siab, uas txhais tau tias lawv nce cov piam thaj hauv ntshav sai dua, thaum cov neeg qis dua 55 tau txiav txim siab qis. Txhua yam nyob hauv nruab nrab yog mob pes nrab (,).

Kev noj zaub mov kom tsawg GI tuaj yeem yog txoj hauv kev zoo rau cov neeg muaj ntshav qab zib kom tswj lawv cov ntshav qab zib (,,).

Tag nrho, siav teff muaj qhov GI tsawg dua piv nrog ntau cov nplej, nrog GI ntawm 57 (25).

No GI qis dua yog yuav vim nws tau noj tag nrho cov txiaj. Yog li, nws muaj fiber ntau, uas tuaj yeem pab tiv thaiv kom tsis txhob muaj ntshav qab zib kom ntshav ().

Txawm li cas los xij, GI pauv hloov raws li qhov nws tau npaj.

Piv txwv, GI ntawm tsoos injera thaj tsam li ntawm 79–99 thiab uas ntawm teff porridge los ntawm 94–137 - ua rau ob qho tag nrho cov zaub mov GI siab. Qhov no yog vim dej gelatinizing cov hmoov txhuv nplej siab, uas ua rau nws nrawm dua nqus thiab zom ().

Ntawm qhov tod tes, khob cij ua los ntawm teff hmoov muaj GI ntawm 74, uas - thaum tseem siab - yog qis dua cov qhob cij ua los ntawm cov nplej, quinoa, lossis buckwheat thiab zoo ib yam li cov oat lossis sorghum cij ().

Txawm hais tias teff yuav muaj GI qis dua li feem ntau cov khoom siv qoob loo, nco ntsoov tias nws tseem tshua txog GI. Txhua tus neeg muaj ntshav qab zib yuav tsum tau ua tib zoo tswj lawv feem ntau thiab khaws cov ntsiab lus carb rau hauv lub siab.

Teff hmoov yog gluten-dawb, ua rau nws zoo tagnrho rau cov neeg muaj tus mob celiac. Nws kuj tseem nplua nuj nyob hauv fiber ntau thiab hlau.

Cov hmoov nplej teff puas muaj ib qho nqes nyob hauv?

Muab hais tias kev ua cov hmoov nplej teff raug txwv tam sim no, nws tseem kim dua li lwm cov hmoov nplej tsis muaj gluten.

Pheej yig gluten tsis pub hmoov suav nrog mov, oat, amaranth, pias, pob kws, pias, thiab hmoov nplej hmoov nplej.

Qee lub khw noj mov thiab cov chaw tsim khoom yuav ntxiv cov hmoov txhuv nplej rau teff cov khoom lag luam xws li qhob cij los yog nplej zom kom lawv yig dua lossis txhim kho kev ntxig. Xws li, cov khoom no tsis haum rau cov neeg noj cov zaub mov tsis muaj gluten ().

Yog tias koj muaj tus kab mob celiac, koj yuav tsum xyuas kom meej tias cov teff ntshiab siv tsis muaj ib yam khoom hauv ntiaj teb. Yuav tsum xyuas cov ntawv pov thawj uas tsis muaj gluten ntawm ib qho khoom lag luam teff.

Teff hmoov tsis kim heev piv nrog lwm cov hmoov nplej gluten. Qee cov khoom lag luam teff tau xyaw nrog cov hmoov nplej, ua rau lawv tsis haum rau leej twg uas zam rau gluten.

Hauv qab kab

Teff yog ib hom kab lis kev cai hauv Ethiopian uas muaj nplua nuj nyob hauv fiber, protein, thiab lwm yam minerals. Nws cov hmoov nplej tau dhau los ua cov hmoov nplej gluten tsis pub dawb rau lwm txoj hauv kev ua hmoov nplej.

Nws tsis tau dav dav li lwm cov hmoov nplej dawb gluten thiab tej zaum yuav kim dua. Txhua qhov zoo ib yam, nws yog qhov zoo ntxiv rau cov mov ci thiab lwm cov khoom ci - thiab yog tias koj xav tias pib siv lub siab, koj tuaj yeem sim koj txhais tes thaum ua qhov tsis ncaj ncees.

Kav rau teff hmoov online.