Uzibuza nge-teff? Funda kuzincazelo ze-grain teff egcwele, kufaka phakathi lapho ungayithola khona, ukuyipheka kanjani, kanye nezindlela ezimbalwa zokupheka.
Kuyini i-teff?
I-Teff iyinhlamvu egcwele, efana nezinye izinhlamvu ezijwayelekile ezijwayelekile ezifana nebhali, ama-wheatberries, ne- quinoa . Kuthola ukuthandwa okusha maduzane ezithende zezinye izinto ezivame ukubizwa ngokuthi "amahlamvu asendulo" njenge- freekeh ne-quinoa. Ngokungafani nezinhlamvu eziningi, i-teff yilezizinhlamvu ezingenayo i-gluten ezifanele kakhulu ama-celiacs amaningi nalabo abanokubekezelelana kwe-gluten noma noma ubani ozama ukunciphisa inani le-gluten abalidlayo.
Ngenkathi amakhishi aseMelika kanye nabapheki be-gluten bengaqala ukuthola i-teff, sekuyisikhathi esikhulu sokudla ukudla kwaseTopiya ngezizukulwane. Uma uke wadla endaweni yokudlela yaseTopiya, kungenzeka ukuthi wanikezwa kuwe ngesibhakabhaka esincane, esinamapuleki nesiponti okuthiwa "injera", esenziwe nge-teff.
Bheka futhi: 8 kufanele uzame okusanhlamvu okuphelele okunempilo
Ukuthengwa kwe-teff
I-Teff kulula ukuyibona, ngoba umbala wayo omnyama nobukhulu obuncane buyenza buve phakathi kwamanye okusanhlamvu. Kubonakala sengathi kufana nezinhlamvu ezincane ze-flax noma imbewu enobunandi be-poppy uma iphelele. Ungathola i-teff eceleni kwamanye okusanhlamvu okugcwele (ngezinye izikhathi esiteshini sokubhaka noma ngezinye izinhlobo zokusasa kwasekuseni ezifana ne-oatmeal) ezitolo eziningi zokudla zemvelo nakwezinye izitolo zokudla kahle. Ngokungafani nezinye okusanhlamvu konke, awunakwenzeka kakhulu ukuthola i-teff emabhakeni amaningi ezinqolobane zokudla zemvelo.
Ukupheka nge-teff
Inhlamvu ngayinye egcwele inqubo yokupheka ehlukile, futhi i-teff ayilutho.
I-Teff ingalungiselelwa nekomishi eyodwa yamanzi indebe ngayinye ye-teff kanye nezinkomishi ezingu-4 zamanzi indebe ngayinye ye-teff. Ngaphandle kokuthi ufune ukudla okune-creamy, e-porridge-like, abantu abaningi batusa ukupheka ngo-1 3/4 izinkomishi zamanzi indebe ngayinye ye-teff eyomile . Uma ufuna into enjenge-cereal yokudla kwasekuseni epholile futhi enomusa, uzofuna ukungeza amanzi amaningi ukuze uthole ukuthungwa okuncane.
Ukupheka i-teff, imise imizuzu engaba ngu-20, bese uyishintsha ngemfoloko, njengokungathi uthanda nge-quinoa noma umzala womndeni.
Enye inkomishi ye-grain teff egcwele eyomile iyokhiqiza cishe izinkomishi ezintathu uma ziphekwe, ngakho-ke clela ngokufanele!
Ingabe i-teff inempilo? Iyini inani lokudla okunomsoco we-teff?
Ngenkathi i-quinoa idunyiswa kahle yizilimo zemifino kanye nezindwangu zokuqukethwe kwamaprotheni aphezulu, izitshalo nezitshalo zingathanda i-teff ngokuqukethwe kwayo kwe- calcium ephezulu. Enye indebe ye-teff ephekwe iqukethe i-123 mg ye-calcium.
Ngokusho kweCalorieCount, 1/4 indebe eyomile (cishe i-3/4 indebe ephekwe), inama-khalori angu-180 kuphela no-1 gram wamafutha, okwenza kube yi-calorie ephansi nokudla okungenamafutha.
Ukupheka usebenzisa i-teff
Ulungele ukunikeza i-teff ekhishini lakho? Nazi izindlela ezimbalwa zokupheka zemifino nezindlala esebenzisa i-teff:
- I-Super cheesy teff polenta iresiphi
- I-oatmeal yase-Scottish nge-teff
- I-Vegan teff yamabhanki ama-pancake
- I-lentile ebomvu ne-coconut stew nge-teff
- I-teff ekhishwe ngamapipi