Kev piav qhia thiab cov yam ntxwv ntawm teff groats. Muaj pes tsawg leeg thiab cov ntsiab lus calorie, cov khoom muaj txiaj ntsig thiab contraindications. Yuav siv teff hauv chav ua noj li cas?
Teff groats (teff) yog cov noob ntawm Abyssinian teff (Abyssinian nyom), cov nroj tsuag ntawm tsev neeg Cereals. Cov nplej lawv tus kheej muaj qhov me me me, muaj qhov qab zib-nutty tsw, thiab tuaj hauv ntau yam xim, feem ntau yog dawb thiab xim av daj. Qhov chaw yug ntawm kab lis kev cai yog Ethiopia, thiab tam sim no nws yog cov zaub tseem ceeb hauv lub tebchaws no. Nws loj hlob hauv toj siab, ntau yam dawb tau cog rau ntawm qhov siab ntawm 1500-2000 m, thiab liab liab - 2500 m. Cov nroj tsuag kuj tseem nquag cog hauv Is Nrias teb, Australia, Asmeskas, thiab Europe. Teff tsis muaj gluten, thiab yog li ntawd yog cov qoob loo tseem ceeb rau cov uas ua raws li kev noj zaub mov tsis pub muaj gluten, pab ua kom cov vitamin thiab cov zaub mov tsis zoo cuam tshuam nrog kev txwv kev noj zaub mov no. Teff tau siv los ua porridge, thiab los ntawm kev sib tsoo nws, koj tuaj yeem ua qhob cij thiab lwm yam ncuav qab zib.
Muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm teff cereals
Hauv daim duab, teff groats
Tus nqi noj haus ntawm teff cereals yog ze rau cov ntsiab lus calorie ntawm lwm cov nplej, qhov no kuj siv rau qhov feem ntawm BJU.
Cov ntsiab lus calorie ntawm teff cereals yog 367 kcal rau 100 g, ntawm uas:
- Cov protein - 13, 3 g;
- Rog - 2,4 g;
- Cov carbohydrates - 73, 1.
Nws tseem muaj ntau cov vitamins thiab minerals.
Cov vitamins rau 100 g:
- Beta -carotene - 5 mcg;
- Vitamin B1, thiamine - 0.4 mg;
- Vitamin B2, riboflavin - 0.3 mg;
- Vitamin B4, choline - 13.1 mg;
- Vitamin B5, pantothenic acid - 0.9 mg;
- Vitamin B6, pyridoxine - 0.5 mcg;
- Vitamin E, alpha -tocopherol - 0.1 mg;
- Vitamin K, phylloquinone - 1.9 mcg.
Minerals ib 100 g:
- Calcium - 180 mg;
- Hlau - 7.6 g;
- Magnesium - 184 mg;
- Phosphorus - 429 mg;
- Potassium - 427 mg;
- Sodium - 12 mg;
- Zinc - 3.6 mg;
- Tooj liab - 0.8 mg;
- Manganese - 9.2 mg;
- Selenium - 4.4 mcg.
Ib qho ntxiv, nws yog ib qho tseem ceeb kom nco ntsoov tias nws muaj fiber ntau, yog ib yam tseem ceeb rau kev noj qab haus huv hauv plab.
Cov txiaj ntsig ntawm teff cereals
Teff hauv tsev yog qhov muaj txiaj ntsig zoo ntawm cov tshuaj ib txwm muaj, feem ntau yog siv cov decoctions los ntawm nws kom rov ua haujlwm ntshav. Cia peb ua tibzoo saib ntawm cov txiaj ntsig muaj txiaj ntsig ntawm cov nplej:
- Tiv thaiv kom tsis muaj ntshav … Cov nplej muaj cov hlau loj (100 g - 75% ntawm cov tshuaj niaj hnub), nrog rau cov cofactors rau nws nqus tau - tooj liab thiab zinc (90 thiab 30%, feem). Qhov no ua rau cov khoom tsis tuaj yeem hloov pauv tau ntawm kev tiv thaiv ntawm cov ntshav tsis txaus, nws pab tswj kev sib txuas ntawm cov qe ntshav liab thiab hemoglobin ntawm qib tsim nyog.
- Txhim kho kev ua haujlwm ntawm lub cev tiv thaiv kab mob … Qhov txiaj ntsig zoo no yog muab los ntawm cov ntsiab lus ntawm vitamin E, selenium thiab zinc, twb tau hais los saum no. Hauv qhov nyuaj, lawv tau nqus tau zoo dua thiab muab ntau yam txiaj ntsig zoo ntawm kev tiv thaiv kab mob - lawv tiv thaiv cov dawb radicals, pab tua kab mob, thiab thaiv cov co toxins uas tau nkag mus rau hauv cov ntshav los ntawm txoj hnyuv.
- Ntxiv dag zog rau lub cev pob txha thiab cov ntaub so ntswg sib txuas … Calcium yog lub hauv paus tseem ceeb tshaj plaws rau peb lub cev, nws muab lub zog ntawm cov pob txha, khov kho thiab khov ntawm cov nqaij sib txuas. Ua ke nrog phosphorus, nws tau nqus tshwj xeeb yog qhov zoo, hmoov zoo, cov nplej muaj ob yam khoom hauv qhov txaus.
- Normalization ntawm cov metabolism … Cov vitamins B, magnesium thiab manganese yog lub luag haujlwm rau cov txiaj ntsig muaj txiaj ntsig no - lawv yog cov koom nrog hauv ntau yam kev cuam tshuam hauv cov zom zaub mov hauv lub cev, lawv pab tsis tau tsuas yog suav nrog cov protein, cov rog thiab carbohydrates, tab sis tseem ua kom ntseeg tau tias nqus tau cov vitamins thiab cov zaub mov kom raug.
- Ntxiv dag zog rau lub plawv thiab cov hlab ntsha … Nws yog ib qho tseem ceeb kom cais cov ntawv magnesium, uas ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ib txwm muaj ntawm cov hlab plawv, nws ua kom lub plawv dhia ruaj khov, siab, thiab txo qhov muaj feem tsim cov kab mob vascular. Potassium pab nws hauv qhov teeb meem no, uas tseem muaj nyob hauv cov khoom.
- Txhim kho lub hlwb ua haujlwm … Nws tseem yog ib qho tseem ceeb kom nco ntsoov cov vitamins B cais, vim tias lawv tau txais txaus hauv lub cev ua kom muaj kev noj qab haus huv ntawm lub paj hlwb thiab txhawb lub paj hlwb - txhim kho kev xav, nce qib zog, thiab ntxiv dag zog rau kev nco.
- Normalization ntawm lub plab zom mov … Cov nplej muaj fiber ntau, qhov no yog qhov tseem ceeb heev, txij li kev noj zaub mov niaj hnub no tsis muaj txiaj ntsig ntau hauv cov khoom no, thaum lub sijhawm nws tseem ceeb heev hauv kev noj zaub mov, txij li nws muab lub plab zom mov ib txwm muaj, pab tshem tawm cov co toxins thiab co toxins sai sai thiab siv tau cov khoom siv tau zoo..
Nws tseem yog qhov tseem ceeb los hais qhia tias teff tsis muaj gluten, uas txhais tau tias nws tuaj yeem noj tau txawm tias los ntawm cov neeg uas tsis ua rau cov protein no. Nws tau yooj yim zom, saturates tau ntev, vim nws muaj ob qho tib si muaj cov protein ntau thiab ntau ntau ntawm cov carbohydrates yooj yim. Tef tau txais txiaj ntsig zoo nyob rau niaj hnub no raws li cov khoom noj muaj txiaj ntsig zoo, ua rau tsis pom kev yav dhau los cov neeg nyiam Bulgur thiab quinoa hauv cov leeg no.
