He aha ka hopena o Teff a pehea ʻoe e ʻai ai?

Anter

• He aha ka teff?
• Eia ka mea nui e pili ana i ka teff
• Pehea e ʻai ai i ka teff?
• Nānā no

He palaoa kahiko paha ʻo Teff, akā ke nānā nui nei i nā lumi kuke o kēia wā. ʻO ia kekahi ma muli o ka maikaʻi o ke olakino maikaʻi o ka teff e hoʻohui maikaʻi ai i ka pāʻani kuke a kēlā me kēia kanaka, a ʻā, ʻono maikaʻi ia.

He aha ka teff?

He hua maoli kēlā me kēia hua mai kahi ʻano mauʻu i kapa ʻia Eragrostis tef, e ulu nei ka hapanui ma ʻAitiopia. Hoʻopili nā ʻanoʻano i nā meaʻai mai ka lepo a ʻo nā ʻili a puni kēlā me kēia ʻanoʻano e hāʻawi i ka nui o ka fiber-ʻoi aku ma hope. (Eia he 10 mau huaʻai kahiko e hoʻololi i kāu mau kalapona olakino.) "He ʻoluʻolu ka ʻono a he ʻuʻuku liʻiliʻi, a he ʻano liʻiliʻi ke ʻano o ka polenta," wahi a Mindy Hermann, he R.D. ma New York City. ʻIke paha ʻoe i ka palaoa teff, kahi mana o ka lepo i hoʻohana ʻia no ka hoʻomoʻa ʻana. E heluhelu pono i nā ʻōkuhi pūʻolo, no ka mea, pono nā kuke e kāhea ana i ka palaoa i hoʻokumu ʻia i ka palaoa e ana ʻia nā ana a i ʻole nā ​​mānoanoa.

Eia ka mea nui e pili ana i ka teff

Hoʻopili ʻia kahi mega o ka meaʻai i loko o kēia mau hua liʻiliʻi. "Loaʻa ʻo Teff i ka nui o ka calcium ma mua o nā kīʻaha ʻē aʻe a kaena i ka hao, ka fiber, a me ka protein e kīpē," wahi a Kara Lydon, RD, L.D.N., ka mea kākau o Hanai i kou Namaste a me The Foodie Dietitian Blog.

Hoʻokahi kīʻaha kīʻaha i kuke ʻia e holo iā ʻoe ma kahi o 250 calories, a hāʻawi ʻia i 7 grams o ka fiber a kokoke i 10 grams o ka protein. "He kiʻekiʻe ia i ka starch kūpaʻa, kahi ʻano fiber e hiki ke kōkua i ka ʻai ʻana, ka mālama ʻana i ke kaumaha, a me ka mālama ʻana i ke kō koko," wahi a Lydon. Nui nō hoʻi ʻo Teff i nā huaora a me nā minela, me ka magnesium kūkulu iwi, ka thiamine hoʻoikaika i ke koko, a me ka hao kūkulu koko. Me ka menstruation e hoʻokau nei i nā wahine i ka makaʻu nui o ka hemahema o ka hao, ʻo ka hana ʻana i ka papaʻai i loko o kāu papa hana he papa hana pale maikaʻi. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi mai UK ua hiki i nā wahine me ka hao haʻahaʻa ke hoʻomake i ko lākou pae hao ma hope o ka ʻai ʻana i ka berena teff i kēlā me kēia lā no ʻeono pule. (Manaʻo ʻoe hiki iā ʻoe ke hoʻohana i kahi hao hou? Kūʻai ma luna o kēia 10 Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Mea Kai nā wahine.)

He ʻoiaʻiʻo, nui nā ʻano hua ʻāina ʻē aʻe i waiwai i ka meaʻai akā ʻaʻole hele pū me nā koena āpau. He mea kūikawā ʻo Teff no ka mea ʻaʻole i loko o ka gluten-ʻoiaʻiʻo, kahi palaoa manuahi ʻole. Ua hōʻike ʻia kahi noiʻi ʻāina mai Netherlands mai hiki ke ʻai ʻia ka teff i ka poʻe me ka maʻi Celiac.

Pehea e ʻai ai i ka teff?

"Hiki ke hoʻohana ʻia kēia palaoa kahiko i nā ʻano like ʻole, e like me ka pehea e hoʻohana ai i nā ʻoka," wahi a Lydon. "Hiki iā ʻoe ke hoʻohana i ka teff i nā mea i hoʻomoʻa ʻia, porridge, pancakes, crepes, a me ka berena a i ʻole hoʻohana i ia mea ma ke ʻano he crunchy salad topping." Hōʻike ʻo Hermann i ka hoʻohana ʻana i ka teff ma ke ʻano he pani no ka polenta a i ʻole ka hohola ʻana i nā tī kuke ma lalo o ka ipu hao, e hoʻomoʻi ana me nā hua i kāwili ʻia, a e hoʻomoʻa iā ia e like me ka frittata. (Inā huhū kou ʻōpū i ka haʻi wale ʻana o nā frittatas, a laila makemake ʻoe e ʻike i kēia mau Recipe Frittata ʻoluʻolu a olakino hoʻi.) Nui ka palaoa i loko o nā kīʻaha kahi e hiki ai ke pulu i nā kohu waiwai, e like me nā pā India. . E hoʻāʻo e kuapo i ka teff no kāu oatmeal maʻamau i loko o ke pola ʻaina kakahiaka a i ʻole hoʻohui ʻia i nā burger veggie homemade. Hana ka palaoa ʻo Teff i berena weliweli!

Kiʻi ʻAi ʻAi Paʻi

Nā mea hoʻohui

• 1 kīʻaha wai
• 1/4 kīʻaha teff
• paʻakai paʻakai
• 1 punetune meli
• 1/2 teaspoon ke kinamona
• 1/3 kīʻaha waiu ʻalemona
• 1/3 kīʻaha blueberry
• 2 punetune almond, ʻokiʻoki
• 1 mau puna chia

Nā kuhikuhi:

1. E hoʻolapalapa i ka wai.

2. E hoʻohui i ka teff a me ka paʻakai paʻakai. E uhi a e hoʻomoʻa i ka wai, e hoʻoulu i kekahi manawa; ma kahi o 15 minuke.

3. Wehe i ka wela, hoʻonāukiuki, a noho uhi ʻia no 3 mau minuke.

4. E hoʻoulu i ka meli, ke kinamona, a me ka waiū ʻalemona.

5. E hoʻomoʻi i ka hui teff i loko o ke pola. ʻO luna me nā blueberries, nā ʻalemona ʻokiʻoki, a me nā hua chia.

Nānā no