Menene Furen Fata, kuma Yana Da Fa'idodi?

Wadatacce

• Menene teff?
• Yaya ake amfani da garin teff?
• Yadda ake kara shi a abincinka
• Gaskiyar abinci game da garin teff
• Amfanin garin teff
• Ba shi da kyauta
• Mai girma a cikin fiber na abinci
• Mawadaci a baƙin ƙarfe
• Indexananan glycemic index fiye da kayayyakin alkama
• Shin garin teff yana da wani illa?
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Teff hatsi ne na gargajiya a Habasha kuma ɗayan abincin ƙasar ne. Yana da matukar gina jiki kuma a zahiri ba shi da alkama.

Hakanan ana yawan sanya shi cikin gari don girki da yin burodi.

Kamar yadda hanyoyin maye da alkama ba su da girma a cikin shahara, kuna so ku sani game da garin teff, kamar fa'idodin sa da amfanin sa.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da garin teff.

Menene teff?

Teff shine amfanin gona mai hatsi na dangin ciyawa, Poaceae. Ya girma da farko a Habasha da Eritriya, inda ake tunanin ya samo asali ne shekaru dubbai da suka gabata (,).

Tsayayya da fari, zai iya girma a cikin kewayon yanayin muhalli kuma ya zo cikin nau'ikan duhu da haske, mafi mashahuri shine launin ruwan kasa da hauren giwa (,).

Har ila yau, shine mafi ƙanƙan hatsi a duniya, yana auna kusan 1/100 girman ƙwaryar alkama.

Teff yana da dandano na ƙasa, mai ɗanɗano. Nau'in haske yakan zama mai ɗanɗano kuma.

Mafi yawan sanannun kwanan nan a Yammacin saboda ba shi da alkama.

Teff ƙaramin hatsi ne wanda aka shuka da farko a Habasha wanda ke da ƙasa, ɗanɗano mai daɗi. A dabi'a ba ya ƙunshi alkama.

Yaya ake amfani da garin teff?

Saboda karami ne, yawanci ana shirya teff kuma ana cinsa a matsayin cikakkiyar hatsi maimakon a raba shi a cikin ƙwaya, kwaya, da kwaya, kamar yadda lamarin yake game da sarrafa alkama ().

Hakanan ana iya niƙa ƙasa da amfani da ita azaman ɗumbin hatsi, gari mara yisti.

A Habasha, ana yin garin fulawa da yisti wanda ke rayuwa akan farfajiyar hatsin kuma ana amfani da shi don yin wainar aladu mai tsami da ake kira injera.

Wannan fure-fure, burodi mai laushi yawanci yakan zama tushen abincin Habasha. Ana yinta ne ta hanyar zuba garin burodin garin fulawa a kan tanda mai zafi.

Bugu da ƙari, garin teff yana ba da babban madadin mara alkama ga garin alkama don yin burodi ko ƙera kayayyakin abinci kamar taliya. Abin da ya fi haka, yawanci yakan zama ci gaba mai gina jiki ga kayayyakin da ke dauke da alkama (,).

Yadda ake kara shi a abincinka

Kuna iya amfani da garin teff a madadin garin alkama a cikin jita-jita da yawa, kamar su pancakes, cookies, da wuri, da muffins, da kuma burodi, da kuma naman alade mara ƙwai ().

Abubuwan girke-girke marasa abinci na Gluten suna kira ne kawai don garin teff da sauran zaɓuɓɓukan da ba su da alkama, amma idan ba ku da cikakkiyar kyauta, za ku iya amfani da teff ban da garin alkama ().

Ka tuna cewa kayayyakin ƙaiƙayi, waɗanda ba su da alkama, ƙila ba za su tauna kamar waɗanda aka yi da alkama ba.

Za a iya dafa dafa Teff kuma a ci shi a matsayin cikakkiyar hatsi ko ƙasa a cikin gari sannan a yi amfani da shi wajen yin burodi, waina, waina, da injera ta gargajiya ta Habasha.

Gaskiyar abinci game da garin teff

Teff yana da matukar amfani. Kawai oces 3.5 (gram 100) na garin teff ():

• Calories: 366
• Furotin: 12.2 gram
• Kitse: 3.7 gram
• Carbs: 70.7 gram
• Fiber: 12.2 gram
• Ironarfe: 37% na Dailyimar Yau (DV)
• Alli: 11% na DV

Yana da mahimmanci a lura cewa kayan abinci na teff sun bayyana sun bambanta sosai dangane da ire-iren, yanki mai girma, da alama (,).

Duk da haka, idan aka kwatanta da sauran hatsi, teff shine tushen asalin tagulla, magnesium, potassium, phosphorus, manganese, zinc, da selenium (,).

Allyari, yana da kyakkyawan tushen furotin, yana alfahari da dukkan muhimman amino acid, waɗanda sune tubalin gina jiki a jikin ku ().

Yana da yawa musamman a lysine, amino acid wanda galibi baya rasa sauran hatsi. Mahimmanci don samar da sunadarai, hormones, enzymes, collagen, da elastin, lysine shima yana tallafawa shayar da alli, samar da kuzari, da aikin rigakafi (, 6).

Koyaya, wasu daga cikin abubuwan gina jiki a cikin fatar teff na iya zama ba su da kyau, saboda suna da alaƙa da masu ƙarancin abinci kamar phytic acid. Kuna iya rage tasirin waɗannan mahaɗan ta hanyar lacto-fermentation (,).

Don narkar da garin fulawa, hada shi da ruwa ka barshi a dakin da zafin jiki na yan kwanaki. Abubuwan da ke faruwa ko ƙara ƙwayoyin cuta na lactic acid da yisti sai su farfasa sugars da wasu daga cikin magungunan phytic.

Furen Teff shine tushen tushen furotin da ma'adanai masu yawa. Ferment na iya rage wasu kayan masarufin ta.

Amfanin garin teff

Furen Teff yana da fa'idodi da yawa waɗanda zasu iya sanya shi babban ƙari ga abincinku.

Ba shi da kyauta

Gluten rukuni ne na sunadarai a cikin alkama da wasu hatsi da yawa waɗanda ke ba da ƙullu ƙirin na roba.

Koyaya, wasu mutane ba za su iya cin abinci ba saboda yanayin rashin lafiyar da ake kira celiac.

Celiac cuta tana sa garkuwar jikinka ta afka wa rufin ƙananan hanjinka. Wannan na iya lalata sha na gina jiki, wanda ke haifar da karancin jini, rage nauyi, gudawa, maƙarƙashiya, gajiya, da kumburin ciki.

Bugu da ƙari, wasu mutane ba tare da cututtukan celiac na iya yin wahalar narkewa kuma sun fi so su guje shi ().

Kamar yadda garin teff a dabi'ance baya dauke da alkama, yana da cikakken madaidaicin mara alkama da garin alkama ().

Mai girma a cikin fiber na abinci

Teff ya fi fiber fiye da sauran hatsi da yawa ().

Flourunƙarar garin Teff tana ɗauke da gram 12.2 na zaren abinci a cikin awo uku da 3.5 (gram 100). Idan aka kwatanta, alkama da garin shinkafa sun ƙunshi gram 2.4 kawai, yayin da girman girman girbin oat yana da gram 6.5 (,,,).

An shawarci mata da maza da su ci fiber na gram 25 da 38 kowace rana, bi da bi. Wannan zai iya kasancewa ne da zaren da ba za a iya narkewa ba ko kuma mai narkewa. Yayinda wasu karatuttukan ke da'awar cewa yawancin zaren fulawar teff ba za a iya narkewa ba, wasu kuma sun sami mafi haɗi ().

Fiber mara narkewa ya ratsa cikin hanjin ka galibi wanda ba shi da kyau. Yana kara karfin kumburi kuma yana taimakawa motsawar hanji ().

A gefe guda kuma, fiber mai narkewa yana jan ruwa a cikin hanjinki domin laushin kujeru. Hakanan yana ciyar da lafiyayyun kwayoyin cuta a cikin hanjinku kuma yana cikin ƙwayoyin carb da mai narkewa ().

Abincin mai yawan fiber yana haɗuwa da ƙananan haɗarin cututtukan zuciya, ciwon sukari, shanyewar jiki, hawan jini, cututtukan hanji, da maƙarƙashiya (,).

Mawadaci a baƙin ƙarfe

An ce Teff yana da baƙin ƙarfe sosai, wani mahimmin ma'adinai wanda ke ɗaukar iskar oxygen cikin jikin ku ta hanyar jinin jini ().

A hakikanin gaskiya, shan wannan hatsin yana da nasaba da raguwar karancin jini a cikin mata masu ciki kuma yana iya taimakawa wasu mutane su guji karancin ƙarfe (,,).

Abin mamaki, wasu binciken sun ba da rahoton ƙimar ƙarfe kamar 80 MG a cikin oza 3.5 (gram 100) na teff, ko 444% na DV. Koyaya, binciken da aka yi kwanan nan ya nuna cewa waɗannan lambobin masu ban mamaki suna iya faruwa ne saboda gurɓatawa da ƙasa mai arzikin ƙarfe - ba daga hatsi kanta ba).

Bugu da kari, sinadarin teff mai yawan gaske wanda yake dauke da sinadarin acid yana nufin watakila jikinka baya shan dukkan ƙarfensa ().

Ko ta yaya, hatta ƙididdigar ra'ayin mazan jiya ya sa teff ya zama tushen tushen ƙarfe fiye da sauran hatsi. Misali, oza 3,5 (gram 100) na iri daya na garin fulawa suna samar da kashi 37% na DV na iron - yayin da adadin alkama iri daya yana bayar da kashi 5% (,).

Wancan ya ce, yawancin alkamar alkama a Amurka yawanci ana wadata ta da baƙin ƙarfe. Bincika lakabin mai gina jiki don gano daidai yadda ƙarfe yake a cikin wani samfurin.

Indexananan glycemic index fiye da kayayyakin alkama

Bayanin glycemic index (GI) yana nuna yadda abinci yake haɓaka sukarin jini. Abincin da ya haura shekaru 70 ana ɗaukarsa mai tsayi, wanda ke nufin suna ɗaga yawan sukarin cikin jini da sauri, yayin da waɗanda ke ƙasa da 55 ana ɗauka ƙasa da ƙasa. Duk wani abu tsakanin yana da matsakaici (,).

Dietarancin abinci na GI na iya zama hanya mai tasiri ga mutanen da ke fama da ciwon sukari don sarrafa sukarin jinin su,,,,.

Gabaɗaya, dafaffen teff yana da ɗan ƙaramin GI idan aka kwatanta shi da hatsi da yawa, tare da matsakaicin GI na 57 (25).

Wannan ƙananan GI wataƙila saboda ana cinye shi azaman cikakkiyar hatsi. Sabili da haka, yana da ƙarin fiber, wanda zai iya taimakawa hana ɓarkewar sukarin jini ().

Koyaya, GI ya canza dangane da yadda aka shirya shi.

Misali, GI na injera ta gargajiya ya fara ne daga 79-999 da na teff porridge daga 94-137 - yin duka manyan abinci na GI. Wannan shi ne saboda gelatinizing sitaci, wanda ya sa ya sauri sha da narkewa ().

A gefe guda kuma, burodin da aka yi daga garin teff yana da GI na 74, wanda - yayin da yake da yawa - ya fi ƙanƙanin burodin da aka yi da alkama, quinoa, ko buckwheat kwatankwacin na oat ko sorghum bread ().

Kodayake teff na iya samun ƙananan GI fiye da yawancin kayayyakin hatsi, ka tuna cewa har yanzu yana da matsakaici zuwa babban GI. Duk wanda ke da ciwon sukari ya kamata ya kula da girman girman sa sosai kuma ya sa abun cikin carb ya kasance a hankali.

Furen Teff ba shi da alkama, yana mai da shi manufa ga mutanen da ke da cutar celiac. Hakanan yana da wadataccen fiber da baƙin ƙarfe.

Shin garin teff yana da wani illa?

Ganin cewa samar da fulawar ta teff a halin yanzu yana da iyakance, ya fi sauran fulawa marasa kyauta.

Gurasar da ba ta da yashi mai rahusa sun haɗa da shinkafa, oat, amaranth, dawa, masara, gero, da buckwheat.

Wasu gidajen cin abinci da masana'antun na iya ƙara garin alkama a cikin kayayyakin teff kamar burodi ko taliya don su sami ƙarin tattalin arziki ko haɓaka ƙamshi. Saboda haka, waɗannan samfuran ba su dace da mutane a kan abincin da ba shi da alkama ().

Idan kana da cutar celiac, yakamata ka tabbatar anyi amfani da teff mai tsabta ba tare da samfuran da ke dauke da alkama ba. Koyaushe nemi takaddun lasisi mara amfani da alkama akan kowane samfurin teff.

Furen Teff yana da ɗan tsada idan aka kwatanta da sauran fulawa marasa kyauta. Wasu kayan abinci na teff ana gauraya da garin alkama, hakan yasa basu dace da duk wanda ya guji alkama ba.

Layin kasa

Teff hatsi ne na gargajiya na Habasha wanda ke da yalwar fiber, furotin, da ma'adanai. Gurasar ta da sauri tana zama sanannen madadin mara alkama da na alkama.

Ba a wadatar dashi kamar sauran fulawa marasa kyauta kuma yana iya tsada. Duk dai dai, yana da matukar kyau ga burodi da sauran kayan da aka toya - kuma idan kana jin kasada, zaka iya gwada hannunka wurin yin injera.

Siyayya don teff gari akan layi.