Dab tsi yog Eff yog Teff thiab Koj Noj Nws Li Cas?

Zoo Siab

• teff yog dab tsi?
• Nov yog qhov zoo ntawm teff
• Yuav ua li cas noj teff
• Tshuaj xyuas rau

Teff tej zaum yuav yog cov nplej thaum ub, tab sis nws tau txais kev mloog ntau hauv cov chav ua noj niaj hnub. Qhov ntawd yog ib feem vim tias cov txiaj ntsig kev noj qab haus huv ntawm teff ua rau nws muaj txiaj ntsig zoo rau txhua tus neeg ua noj ua haus, thiab oh ya, nws qab qab zoo.

teff yog dab tsi?

Txhua lub nplej yog cov noob los ntawm ib hom nyom hu ua Eragrostis tef, uas loj hlob feem ntau hauv Ethiopia. Cov noob tsau cov khoom noj los ntawm cov av thiab cov hauv paus ib puag ncig txhua cov noob muab cov fiber ntau ntxiv rau qhov ntawd tom qab. (Nov yog 10 ntau yam Ancient lis piam los hloov koj cov zaub mov noj qab nyob zoo.) "Qhov tsw yog me me thiab me ntsis nutty, thiab kev ntxhib los mos yog me ntsis zoo li polenta," hais tias Mindy Hermann, RD hauv New York City. Koj kuj tseem tuaj yeem pom teff hmoov, cov av hauv av siv rau ci. Nyeem cov lus qhia pob kom zoo zoo, vim tias cov zaub mov uas hu rau cov hmoov nplej uas muaj cov hmoov nplej yuav xav tau kev ntsuas kev ntsuas los yog cov tshuaj thickening ntxiv.

Nov yog qhov zoo ntawm teff

Ib qho me me ntawm cov khoom noj khoom haus tau ntim rau hauv cov noob me me no. "Teff muaj ntau cov calcium ntau rau ib qho kev pab ntau dua li lwm cov nplej thiab khav hlau, fiber, thiab cov protein kom khau raj," hais tias Kara Lydon, RD, LDN, tus sau ntawm Nourish Koj Namaste thiab Foodie Dietitian Blog.

Ib khob ntawm teff siav yuav khiav koj txog 250 calories, thiab qiv 7 grams fiber ntau thiab ze li ntawm 10 grams protein. "Nws muaj cov hmoov txhuv nplej siab, ib hom fiber ntau uas tuaj yeem pab nrog kev zom zaub mov, tswj qhov hnyav, thiab tswj ntshav qab zib," Lydon hais. Teff kuj tseem muaj cov vitamins thiab minerals, nrog rau cov pob txha tsim magnesium, energizing thiamin, thiab ntshav tsim hlau. Nrog lub cev ntas ua rau poj niam muaj kev pheej hmoo ntau ntawm cov hlau tsis txaus, ua haujlwm teff rau hauv koj cov zaub mov yog lub tswv yim tiv thaiv ntse. Qhov tseeb, ib txoj kev tshawb fawb los ntawm UK tau pom tias cov poj niam uas muaj cov hlau tsis muaj peev xwm tuaj yeem nce lawv cov qib hlau tom qab noj teff qhob cij txhua hnub rau rau lub lis piam. (Xav tias koj tuaj yeem siv qee yam hlau ntxiv? Khaws rau ntawm 10 Iron-Rich Foods for Active Women.)

Tseeb, muaj ntau ntawm lwm cov nplej thaum ub uas muaj txiaj ntsig zoo tab sis tsis txhob mus rau hauv teff nrog rau tag nrho cov seem. Teff yog qhov tshwj xeeb vim tias nws muaj xoom gluten-uas yog, ib txwm tsis muaj gluten dawb. Ib txoj kev tshawb fawb keeb kwm los ntawm Netherlands tau ua pov thawj tias teff tuaj yeem noj tau zoo rau cov neeg muaj kab mob Celiac.

Yuav ua li cas noj teff

Lydon hais tias "Cov nplej thaum ub no tuaj yeem siv ntau txoj hauv kev, zoo ib yam li koj yuav siv oats," Lydon hais. "Koj tuaj yeem siv teff hauv cov khoom ci, porridge, pancakes, crepes, thiab qhob cij los yog siv nws ua cov zaub xam lav topping." Hermann qhia tias siv teff los ua ib qho kev hloov pauv rau polenta los yog kis teff siav rau hauv qab ntawm lub lauj kaub, topping nws nrog cov qe sib xyaw, thiab ci nws zoo li frittata. (Kuv yog koj lub plab loj hlob ntawm qhov tsuas yog hais txog frittatas, ces koj yuav xav pom cov 13 Ib qho yooj yim thiab noj qab nyob zoo Frittata Recipes.) Cov nplej kuj zoo heev hauv cov tais diav uas nws tuaj yeem tsau cov kua ntses nplua nuj, zoo li Indian curries. . Sim pauv teff rau koj li ib txwm oatmeal hauv lub tais pluas tshais lossis ntxiv rau qhob veggie burgers hauv tsev. Teff hmoov kuj ua mov ci txaus!

Teff Breakfast Bowl

Cov khoom xyaw

• 1 khob dej
• 1/4 khob teff
• pinch ntsev
• 1 tablespoon zib mu
• 1/2 teaspoon cinnamon
• 1/3 khob almond mis nyuj
• 1/3 khob blueberries
• 2 tablespoons almonds, txhoov
• 1 teaspoon chia noob

Cov lus qhia:

1. Nqa dej kom npau.

2. Ntxiv teff thiab pinch ntsev. Npog thiab simmer kom txog thaum cov dej yog absorbed, stirring qee zaus; txog 15 feeb.

3. Tshem tawm ntawm tshav kub, do, thiab zaum npog rau 3 feeb.

4. Muab zib ntab, zib ntab, thiab mis nyuj almond.

5. Muab teff sib tov rau hauv lub tais. Sab saum toj nrog blueberries, tws almonds, thiab chia noob.

Tshuaj xyuas rau