Menene Eff shine Teff kuma yaya kuke ci?

Wadatacce

• Menene teff?
• Ga abin da ke da kyau game da teff
• Yadda ake cin abinci
• Bita don

Teff na iya zama hatsin tsoho, amma yana samun kulawa sosai a cikin dafa abinci na zamani. Wannan wani bangare ne saboda fa'idodin kiwon lafiya na teff yana sa ta zama babban ƙari ga wasan dafa abinci, kuma oh ya, yana da daɗi.

Menene teff?

Kowace hatsi ainihin iri ne daga irin ciyawa da ake kira Eragrostis tef, wanda ke tsiro mafi yawa a Habasha. Tsaba suna jiƙa abubuwan gina jiki daga ƙasa kuma ɓoyayyen da ke kusa da kowane iri yana ba da fiber mai yawa akan hakan daga baya. (Anan akwai ƙarin tsoffin hatsi 10 don canza Carbs masu lafiya) Hakanan zaka iya samun garin teff, nau'in ƙasa da ake amfani da shi don yin burodi. Karanta umarnin kunshin a hankali, kamar yadda girke-girke da ke buƙatar alkama mai alkama na iya buƙatar daidaitattun ma'aunai ko wakilai masu kauri.

Ga abin da ke da kyau game da teff

Ana cinye adadin mega na abinci mai gina jiki a cikin waɗannan ƙananan tsaba. "Teff yana ɗauke da alli fiye da kowace hidima fiye da kowane hatsi kuma yana alfahari da ƙarfe, fiber, da furotin don farawa," in ji Kara Lydon, R.D., L.D.N, marubucin Rayar da Namaste da Blog ɗin Abincin Abinci.

Kofi ɗaya na dafaffen dafaffen zai sarrafa ku game da adadin kuzari 250, kuma yana ba da gram 7 na fiber da kusan gram 10 na furotin. Lydon ya ce "Ya yi yawa a cikin sitaci mai tsayayya, nau'in fiber wanda zai iya taimakawa narkewa, sarrafa nauyi, da sarrafa sukari na jini," in ji Lydon. Har ila yau Teff yana da wadata a cikin bitamin da ma'adanai, ciki har da magnesium mai gina kashi, thiamin mai kuzari, da ƙarfe mai gina jini. Tare da haila yana sanya mata cikin haɗarin karancin baƙin ƙarfe, yin aiki teff a cikin abincin ku dabarun rigakafin wayo ne. A zahiri, wani bincike daga Burtaniya ya gano cewa mata masu ƙarancin baƙin ƙarfe sun sami damar ɗora ƙarfe na ƙarfe bayan sun ci burodi na shayi kowace rana tsawon makonni shida. (Kuna tunanin za ku iya amfani da ƙarin ƙarfe? Samar da waɗannan Abinci masu Arziƙin ƙarfe guda 10 don Mata masu aiki.)

Tabbas, akwai yalwar sauran tsoffin hatsi waɗanda ke da wadataccen abinci mai gina jiki amma kada ku shiga tef tare da sauran. Teff na musamman ne saboda yana ɗauke da sifili mara kyau-daidai ne, hatsin da ba shi da alkama. Wani bincike na tarihi daga Netherlands ya tabbatar da cewa ana iya cin tef lafiya cikin mutanen da ke fama da cutar Celiac.

Yadda ake cin abinci

"Ana iya amfani da wannan tsohuwar hatsi ta hanyoyi daban-daban, kamar yadda za ku yi amfani da hatsi," in ji Lydon. "Za ku iya amfani da tef a cikin kayan da aka gasa, porridge, pancakes, crepes, da burodi ko amfani da shi azaman kayan abinci mai laushi." Hermann ya ba da shawarar yin amfani da teff a matsayin madadin polenta ko yada dafaffen dafaffen ƙasa a ƙarƙashin kwanon rufi, a ɗora shi da cakuda ƙwai, da gasa shi kamar frittata. (Idan cikin ku ya yi ruri da ambaton frittatas kawai, to za ku so ku ga waɗannan girke -girke Frittata 13 masu sauƙi da lafiya.) Hakanan hatsin yana da kyau a cikin jita -jita inda zai iya jiƙa miya mai daɗi, kamar curry na Indiya. . Gwada canza teff don oatmeal na yau da kullun a cikin kwanon kumallo ko ƙara shi zuwa burgers na gida. Garin Teff kuma yana yin burodi mai ban mamaki!

Teff Breakfast Bowl

Sinadaran

• 1 kofin ruwa
• 1/4 kofin kofi
• tsunkule na gishiri
• zuma cokali 1
• 1/2 teaspoon kirfa
• 1/3 kofin madara almond
• 1/3 kofin blueberries
• Almonds cokali 2, yankakken
• 1 teaspoon tsaba chia

Kwatance:

1. Ku kawo ruwa ya tafasa.

2. Add teff da tsunkule gishiri. Rufe kuma dafa har sai ruwan ya sha, yana motsawa lokaci -lokaci; kamar minti 15.

3. Cire daga zafi, motsawa, kuma zauna rufe tsawon minti 3.

4. Zuba zuma, kirfa, da madarar almond.

5. Sanya ruwan tef a cikin kwano. Top tare da blueberries, yankakken almonds, da chia tsaba.

Bita don