He aha ka palaoa ʻo Teff, a he loaʻa maikaʻi paha?

Anter

• He aha ka teff?
• Pehea e hoʻohana ʻia ai ka palaoa teff?
• Pehea e hoʻohui ai i kāu papaʻai
• ʻO nā pono kūpono o ka palaoa teff
• Nā pono olakino o ka palaoa teff
• ʻAno ʻole gluten
• ʻOi i ka fiber dietary
• Rich i ka hao
• ʻO ka papa kuhikuhi glycemic haʻahaʻa ma mua o nā huahana palaoa
• Loaʻa nā downsides o ka palaoa teff?
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He palaoa kuʻuna ʻo Teff ma ʻAitiopa a me kekahi o nā meaʻai nui o ka ʻāina. He momona nui a ʻaʻohe gluten-kūlohelohe.

Hana ʻia ia i palaoa no ka kuke ʻana a me ka hoʻomoʻa ʻana.

ʻOiai ke ulu nei ka launa kaulana i ka launa ʻole gluten-ʻole i ka palaoa, makemake paha ʻoe e ʻike hou e pili ana i ka palaoa teff, e like me nā pono a me nā hoʻohana.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka palaoa teff.

He aha ka teff?

ʻO Teff kahi hua palaoa pālua na ka ʻohana mauʻu, Poaceae. Ua ulu nui ʻia ma ʻAitiopia a me Eritrea, kahi i manaʻo ʻia i hoʻomaka ʻia i mau makahiki he mau makahiki i hala (,).

Kūpaʻa i ka maloʻo, hiki ke ulu i ke ʻano o nā kūlana o ke kaiapuni a hele mai i nā ʻano ʻeleʻele a me nā māmā, ʻo ka mea i kaulana loa he ʻeleʻele a me ka niho ʻelepani (,).

ʻO ia hoʻi ka palaoa liʻiliʻi loa o ka honua, e ana ana i ka 1/100 wale nō o ka nui o ka palaoa palaoa.

He ʻono a momona ko Teff. ʻAno ʻono iki nā ʻano māmā.

ʻO ka hapa nui o kona kaulana i ke Komohana no ka mea ʻaʻohe gluten.

ʻO Teff kahi hua liʻiliʻi i ulu mua ʻia ma ʻAitiopia i loaʻa kahi ʻono, ʻono momona. ʻAʻohe i loko o ka gluten.

Pehea e hoʻohana ʻia ai ka palaoa teff?

Ma muli o ka liʻiliʻi loa, hoʻomākaukau mau ʻia ʻo ia a me ka ʻai e like me ka palaoa holoʻokoʻa ma mua o ka hoʻokaʻawale ʻia i loko o ka germ, bran, a me ka kernel, e like me ka hana ʻana me ka palaoa ().

Hiki ke lepo ʻia ʻo Teff a hoʻohana ʻia ma ke ʻano he palaoa holoʻokoʻa, palaoa gluten-ʻole.

I ʻAitiopa, hānai ʻia ka palaoa teff me ka hū e ola ana ma luna o ka palaoa a hoʻohana ʻia e hana i kahi palaoa momona momona i kapa ʻia ʻo injera.

ʻO kēia spongy, berena palupalu ka mea maʻa mau i nā papa ʻaina ʻAitiopa. Hana ʻia ia e ka ninini ʻana i ka palaoa palaoa wīwī wī ma luna o kahi pā wela.

Hoʻohui ʻia, hana ka palaoa teff i kahi koho gluten-ʻole maikaʻi loa i ka palaoa palaoa no ka hoʻomoʻa ʻana i ka palaoa a i ʻole ka hana ʻana i nā meaʻai pūʻolo e like me pasta. He aha hou aʻe, lawelawe ia ma ke ʻano he mea hoʻonui i ka meaʻai i nā huahana i loaʻa i ka palaoa (,).

Pehea e hoʻohui ai i kāu papaʻai

Hiki iā ʻoe ke hoʻohana i ka palaoa teff ma kahi o ka palaoa palaoa i nā kīʻaha he nui, e like me ka pancakes, nā kuki, nā pōpō, nā muffins, a me ka berena, a me nā noodles hua manu ʻole gluten ().

Kāhea wale nā ​​papa kuhikuhi Gluten-ʻole i ka palaoa teff a me nā koho gluten-free ʻē aʻe, akā inā ʻaʻole ʻoe he gluten-ʻole, hiki iā ʻoe ke hoʻohana i ka teff me ka palaoa ().

E hoʻomanaʻo i nā huahana teff, i nele i ka gluten, ʻaʻole paha momona e like me nā mea i hana ʻia mai ka palaoa.

Hiki ke kuke a ʻai ʻia ʻo Teff ma ke ʻano he palaoa a palaoa paha i palaoa a hoʻohana ʻia e hana i nā mea i hoʻomoʻa ʻia, nā berena, nā pāpaina, a me nā injera kūpuna o ʻAitiopa.

ʻO nā pono kūpono o ka palaoa teff

Mālama nui ʻo Teff. ʻO nā ʻonihi 3.5 wale nō (100 gram) o ka palaoa teff e hāʻawi ():

• Kalepona: 366
• Kumuʻiʻo: 12.2 gram
• Momona: 3.7 gram
• Kāpena: 70.7 gram
• Puluniu: 12.2 gram
• Hao: 37% o ka Daily Value (DV)
• Kalipuna: 11% o ka DV

He mea nui e hoʻomaopopo i ka hoʻohālikelike ʻana o ka momona o ka teff ma muli o ka nui, ka ulu ʻana o ka wahi, a me ka brand (,).

Eia nō naʻe, ke hoʻohālikelike ʻia me nā huaʻai ʻē aʻe, he waiwai maikaʻi ʻo keff no ke keleawe, magnesium, potassium, phosphorus, manganese, zinc, a me selenium (,).

Hoʻohui ʻia, he kumu maikaʻi loa ia o ka protein, ke kaena nei i nā amino acid pono a pau, ʻo ia nā mea kūkulu hale o ka protein i kou kino ().

He kiʻekiʻe loa ia i ka lysine, kahi amino acid i nele pinepine i nā ʻanoʻano ʻē aʻe. Pono no ka hana ʻana i nā protein, hormones, enzyme, collagen, a me elastin, kākoʻo pū ka lysine i ka lawe ʻana o ka calcium, hana i ka ikehu, a me nā hana pale (6).

Eia nō naʻe, ʻoluʻolu iki e lawe ʻia kekahi o nā meaola i loko o ka palaoa teff, no ka mea, paʻa lākou i nā antinutrients e like me ka acidic phytic. Hiki iā ʻoe ke hōʻemi i nā hopena o kēia mau mea hoʻohui ʻia ma o ka lacto-fermentation (,).

E hoʻowali i ka palaoa teff, e kāwili me ka wai a waiho iā ia i ka mahana o ka lumi no kekahi mau lā. Kūlohelohe a hoʻohui ʻia paha ka bacteria bacteria lactic a me nā hū a laila wāwahi i nā kō a me kekahi o nā waikawa phytic.

ʻO Teff palaoa kahi waiwai waiwai o ka protein a me nā minelala he nui. Hiki i ka Fermentation ke hōʻemi i kekahi o kāna antinutrients.

Nā pono olakino o ka palaoa teff

ʻOi aku ka maikaʻi o ka palaoa ʻo Teff i mea e hoʻohui ai i kāu papaʻai.

ʻAno ʻole gluten

ʻO Gluten kahi hui o nā protein i ka palaoa a me nā hua ʻē aʻe e hāʻawi i ka palaoa i kona ʻano lahilahi.

Eia nō naʻe, ʻaʻole hiki i kekahi poʻe ke ʻai i ka gluten ma muli o ke ʻano autoimmune i kapa ʻia he maʻi celiac.

ʻO ka maʻi Celiac ke kumu o ka pale ʻana o kou kino i ka pale o kou ʻōpū liʻiliʻi. Hiki i kēia ke hōʻino i ka lawe ʻana o ka meaola, hiki i ka anemia, ka pohō kaumaha, ka maʻi pākī, ka paʻa paʻa, ka luhi, a me ka momona.

Hoʻohui ʻia, hiki i kekahi poʻe me ka maʻi celiac ʻole ke paʻakikī i ka gluten e ʻeli a makemake e hōʻalo iā ia ().

No ka loaʻa ʻole o ka gluten i ka palaoa teff, kahi ʻokoʻa gluten ʻole loa ia i ka palaoa ().

ʻOi i ka fiber dietary

ʻOi aku ʻo Teff i ka fiber ma mua o nā hua ().

Hoʻopili ka palaoa Teff i ka 12.2 gram o ka fiber dietary no 3.5 auneke (100 gram). I ka hoʻohālikelike ʻana, aia wale nō ka 2.4 palaoa i ka palaoa a me ka palaoa laiki, ʻoiai ka nui o ka lawelawe ʻana i ka palaoa oat he 6.5 gram (,,,).

Paipai ʻia nā wahine a me nā kāne e ʻai i ka 25 a me ka 38 gram o ka fiber i kēlā me kēia lā. Hiki i kēia ke hana i nā olonā insoluble a me soluble. ʻOiai kekahi mau noiʻi e koi i ka hapanui o ka pulupulu o ka palaoa tef i insoluble, ua loaʻa i kekahi poʻe i kahi hui like ().

Holo ka pulupulu pau ʻole i loko o kou ʻōpū i hoʻoiho ʻole ʻia. Hoʻonui ia i ka leo o ka pahu a kōkua i ka neʻe ʻana o ka ʻōpū ().

I ka ʻaoʻao ʻē aʻe, huki ka pulupulu momona i ka wai i loko o kou ʻōpū e palupalu ai nā pahu. Hāʻai pū ia i nā koʻohune olakino i loko o kou ʻōpū a pili i ka carb a me ka momona momona ().

Hoʻopili ʻia kahi papaʻai fiber kiʻekiʻe me ka haʻahaʻa o ka maʻi puʻuwai, ka maʻi diabetes, ka hahau, ke koko kiʻekiʻe, ka maʻi ʻōpū, a me ka constipation (,).

Rich i ka hao

Ua ʻōlelo ʻia ʻo Teff he kiʻekiʻe loa i ka hao, kahi mineral pono e lawe i ka oxygen ma loko o kou kino ma o nā hunaola ʻulaʻula ().

ʻO ka ʻoiaʻiʻo, pili ka lawe ʻana o kēia palaoa i ka emi ʻana o ka helu o ka anemia i nā wahine hāpai a kōkua paha i kekahi poʻe e hōʻalo i ka hemahema hao (,,)

Kupaianaha, hōʻike kekahi mau noiʻi i nā waiwai hao e like me 80 mg i 3.5 auneke (100 gram) o teff, a i ʻole 444% o ka DV. Eia nō naʻe, hōʻike ʻia nā noiʻi hou e pili ana kēia mau helu kupaianaha ma muli o ka hoʻohaumia ʻana me ka lepo momona o ka hao - ʻaʻole no ka palaoa ponoʻī ().

Hoʻohui ʻia, ʻo ka nui o ka acid acid acid ʻo teff ke ʻano o ka lawe ʻole ʻana o kou kino i kāna hao ().

Eia nō naʻe, ʻo nā koho conservative e hoʻolilo i keff i kumu hao ʻoi aku ka maikaʻi ma mua o nā hua. ʻO kahi laʻana, 3.5 auneke (100 gram) o hoʻokahi māka o ka palaoa teff e hāʻawi iā 37% o ka DV no ka hao - ʻoiai ka nui like o ka palaoa i hāʻawi ʻia i 5% (,) wale nō.

ʻO kēlā, ʻo ka palaoa palaoa maʻAmelika Hui Pū ʻIa e hoʻonui pinepine ʻia me ka hao. E hōʻoia i ka lepili momona e ʻike pono i ka nui o ka hao i loko o kahi huahana.

ʻO ka papa kuhikuhi glycemic haʻahaʻa ma mua o nā huahana palaoa

Kuhi ka papa kuhikuhi glycemic (GI) i ka nui o ka meaʻai e hāpai i ke kō kō. ʻO nā meaʻai ma luna o 70 e manaʻo ʻia he kiʻekiʻe, ʻo ia hoʻi ke piʻi wikiwiki nei i ke kō o ke kō, ʻoiai ʻo ka poʻe ma lalo o 55 e manaʻo ʻia he haʻahaʻa. ʻO nā mea ma waena he kaulike (,).

ʻO kahi papaʻai GI haʻahaʻa hiki ke lilo i ala maikaʻi no ka poʻe me ka maʻi diabetes e kāohi i ko lākou kō kō (,,).

Loaʻa kahi GI haʻahaʻa a piha, kuke i kuke ʻia me ka nui o nā hua, me kahi GI kaulike o 57 (25).

ʻO kēia GI haʻahaʻa ma muli o ka ʻai ʻia ʻana ma ke ʻano he palaoa. No laila, ʻoi aku ka nui o ka fiber, hiki ke kōkua i ke pale ʻana i nā kui kō kō ().

Eia nō naʻe, hoʻololi nā GI ma muli o ka mākaukau.

ʻO kahi laʻana, ʻo ka GI o injera kuʻuna maʻamau mai 79-99 a me nā porridge teff mai 94-117 - e hana ana i nā meaʻai GI kiʻekiʻe. Loaʻa kēia i ka gelatinizing wai i ka starch, kahi e wikiwiki ai e omo a ʻānai ().

Ma ka ʻaoʻao ʻē aʻe, ʻo ka palaoa i hana ʻia mai ka palaoa teff me kahi GI o 74, kahi - ʻoiai ke kiʻekiʻe - ʻoi aku ka haʻahaʻa ma mua o ka palaoa i hana ʻia mai ka palaoa, quinoa, a i ʻole buckwheat a like me ka berena oat a sorghum ().

ʻOiai paha he haʻahaʻa GI paha ko teff ma mua o ka nui o nā huahana hua palaoa, e hoʻomanaʻo e mau ana ia i ka GI kiʻekiʻe. ʻO kēlā me kēia mea me ka maʻi diabetes e pono e kaohi pono i kā lākou nui o ka nui a mālama i ka ʻike o ka momona.

ʻO ka palaoa Teff he gluten-free ia, e kūpono ana i ka poʻe me ka maʻi celiac. He waiwai nō hoʻi i ka fiber a me ka hao.

Loaʻa nā downsides o ka palaoa teff?

Hāʻawi ʻia ka hana ʻana o ka palaoa teff i kēia manawa, ʻoi aku ka pipiʻi ma mua o nā palaoa manuahi gluten.

ʻO nā palaoa gluten-ʻole ʻoi loa ka laiki, ʻoka, amaranth, sorghum, kulina, millet, a me nā palaoa palaoa.

Hiki i kekahi mau hale ʻaina a me nā mea hana ke hoʻohui i ka palaoa palaoa i nā huahana teff e like me ka berena a pasta paha e hoʻonui ai i kā lākou waiwai a hoʻonui paha i ke ʻano. E like me ia, kūpono ʻole kēia huahana no ka poʻe ma ka papaʻai gluten-ʻole ().

Inā loaʻa ʻoe i ka maʻi celiac, pono ʻoe e hōʻoia e hoʻohana ʻia ka teff maʻemaʻe me ka ʻole o nā huahana gluten. E nānā mau i kahi palapala hōʻoia gluten-ʻole ma nā huahana teff.

He mea pipiʻi ka palaoa Teff ke hoʻohālikelike ʻia me nā palaoa manuahi gluten. Hoʻohui ʻia kekahi mau huahana teff me ka palaoa palaoa, hoʻolilo iā lākou i kūpono ʻole no ka poʻe e ʻalo i ka gluten.

Ke laina lalo

ʻO Teff kahi palaoa ʻAitiopa maʻamau i waiwai i ka fiber, protein, a me nā minelala. Ke lilo koke nei kāna palaoa i gluten-free i makemake ʻia i ka palaoa palaoa.

ʻAʻole i loaʻa ākea e like me nā palaoa gluten-manuahi aʻe a ʻoi aku paha ke kumukūʻai. ʻO nā mea like, he hoʻohui maikaʻi loa ia i nā berena a me nā mea i hoʻomoʻa ʻia ʻē aʻe - a inā ʻoe e manaʻo he adventurous, hiki iā ʻoe ke hoʻāʻo i kou lima i ka hana ʻana i injera.

Kūʻai no ka palaoa teff ma ka pūnaewele.