Description and features of teff groats. Composition and calorie content, useful properties and contraindications. How to use teff in the kitchen?
Teff groats (teff) are seeds of the Abyssinian teff (Abyssinian grass), plants of the Cereals family. The grains themselves are very small in size, have a sweet-nutty flavor, come in different colors, most often white and reddish-brown. The birthplace of culture is Ethiopia, and at the moment it is the main cereal in this country. It grows in the highlands, the white variety is cultivated at an altitude of 1500-2000 m, and the red one - 2500 m. The plant is also actively grown in India, Australia, USA, Europe. Teff does not contain gluten, and therefore is an important crop for those who follow a gluten-free diet, helping to fill the vitamin and mineral deficiencies associated with this dietary restriction. Teff is used to make porridge, and by grinding it, you can make bread and other pastries.
Composition and calorie content of teff cereals
In the photo, teff groats
The nutritional value of teff cereals is close to the calorie content of other cereals, this also applies to the proportions of BJU.
The calorie content of teff cereals is 367 kcal per 100 g, of which:
- Proteins - 13, 3 g;
- Fat - 2, 4 g;
- Carbohydrates - 73, 1.
It also contains many vitamins and minerals.
Vitamins per 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 per 100 g:
- Calcium - 180 mg;
- Iron - 7.6 g;
- Magnesium - 184 mg;
- Phosphorus - 429 mg;
- Potassium - 427 mg;
- Sodium - 12 mg;
- Zinc - 3.6 mg;
- Copper - 0.8 mg;
- Manganese - 9.2 mg;
- Selenium - 4.4 mcg.
In addition, it is important to note that it contains fiber, an important element for gut health.
The benefits of teff cereals
Teff at home is a fairly popular component of traditional medicine, mainly various decoctions are prepared from it to restore blood function. Let's take a closer look at the beneficial properties of cereals:
- Prevention of anemia … The cereal contains a large amount of iron (100 g - 75% of the daily dose), as well as cofactors for its absorption - copper and zinc (90 and 30%, respectively). This makes the product irreplaceable in terms of the prevention of anemia, it helps to maintain the synthesis of red blood cells and hemoglobin at the proper level.
- Improving the functioning of the immune system … This beneficial effect is provided by the content of vitamin E, selenium and zinc already mentioned above. In the complex, they are better absorbed and provide a wide range of positive effects on the immune system - they protect against free radicals, help fight infection, and block toxins that have accidentally entered the bloodstream from the intestines.
- Strengthening the skeletal system and connective tissues … Calcium is the most important structural element for our body, it provides strength of bones, firmness and elasticity of connective tissue. In combination with phosphorus, it is absorbed especially well, fortunately, cereals contain both components in sufficient quantities.
- Normalization of metabolism … B vitamins, magnesium and manganese are responsible for this beneficial effect - they are active participants in many metabolic reactions in the body, they help not only in the assimilation of proteins, fats and carbohydrates, but also ensure the proper absorption of vitamins and minerals.
- Strengthening the heart and blood vessels … It is important to separately note magnesium, which plays an essential role in the normal functioning of the cardiovascular system, it stabilizes the heart rate, pressure, and reduces the likelihood of developing vascular diseases. Potassium helps him in this matter, which is also present in the product.
- Improving brain activity … It is also important to note the B vitamins separately, since their adequate intake into the body ensures the health of the nervous system and stimulates the brain - improves mood, increases energy levels, and strengthens memory.
- Normalization of the digestive system … Cereals contain fiber, this is very important, since the modern diet is extremely depleted in this component, at a time when it is very important in nutrition, since it provides normal intestinal motility, helping to quickly remove toxins and toxins and effectively assimilate useful components.
It is also important to emphasize that teff does not contain gluten, which means that it can be eaten even by those who have an intolerance to this protein. It is easily digested, saturates for a long time, since it contains both a lot of protein and a large amount of complex carbohydrates. Tef is actively gaining popularity today as a superfood cereal, overshadowing the previously most popular bulgur and quinoa in this vein.
