Durum Wheat Whole Wheat Flour Bodybuilding Workouts

farro

Generality

Spelled is a product of vegetable origin, more precisely a cereal; As such it belongs to the third group of foods and provides mainly starch (hence "energy"), fiber, magnesium, potassium and some vit. Of group B (if in one piece, especially niacin).

Like common wheat, spelled also contains gluten and is not suitable for people with celiac disease. It is sold in the form of whole or peeled and dried seeds, as well as in the form of refined or whole wheat flour. Very often spelled is an essential part of the first courses of the "soup" type.

Spelled can be divided into 3 well-defined types: small, medium, and large, all of which are used family the Gramineae ( Poacee ) and to the genus Triticum belong : These three different types are in order T. monococcum (small spelled), T Dicoccum (medium spelled) and T. spelta (big spelled).

Spelled was one of the first grains that humans harvested and then grown. Unfortunately, after its importation (probably attributable to Roman legionnaires) in our country it was almost completely through Triticum durum and Triticum aestivum (Durum wheat and common wheat) replaced; Today, its consumption is viewed as a therapeutic dietary intervention. In reality the nutritional values ​​of spelled are almost the same as those of "traditional" wheat (with little advantage in protein content), although it is mainly used in the form of whole seeds (in soups and soups) it helps to reduce it is the total calorie intake of the diet (it brings more water and fewer carbohydrates than dry pasta). Compared to wheat, the cultivation of spelled is still characterized by a lower yield from the plant and greater effort in the technological processing of the seeds. This last aspect concerns the separation of the husk (the fibrous part) from the grains; For morphological reasons, this intervention requires an additional decoupling intervention with regard to wheat.

However, it must be stated that there are still many traditional spelled recipes in Italy. In the central regions, particularly in Umbria and Tuscany (where the main crops of this grain are still concentrated), many spelled-based foods can still be found.

Spelled salad

X Problems with video playback? Reload from YouTube Go to the video page Go to the video recipes section Watch the video on YouTube

See also the video recipe for spelled milk

Description and habitat

Spelled is structurally similar to common wheat. It is an herbaceous plant that forms inflorescences arranged in spikes, in which each flower has a fruit / caryopsis; Compared to wheat, however, the three Farri produce a much smaller volume of edible fraction. The least profitable is also the oldest, namely small spelled; followed by medium sized spelled (which was made in Italy) and finally spelled. It seems that the latter does not belong to a natural species; it is, in fact, a cross between the middle spelled and another wild grass. The area of ​​origin of the different types of spelled is more or less the same or lies between the eastern part of the Mediterranean basin, the Caucasus and the northern part of the Middle East (same meridian band).

Composition for 100 g spelled - reference values ​​from the INRAN food composition tables

Nutritional values ​​(per 100 g edible portion)

Edible part100, 0%
water10, 4 g
protein15, 1 g
Predominant Amino AcidsAc. Glutamic acid, proline, leucine
Limiting amino acidLysine
Lipids DEAD0.3 g
Saturated fat0.02 mg
Monounsaturated fatty acids0.24 mg
Polyunsaturated fatty acids0.23 mg
cholesterol0.0mg
TOT carbohydrates67.1g
Strength58.5 g
Soluble sugars2.7g
Fiber6.8g
Soluble fiber1.0 g
Insoluble fiber5.8g
energy335.0kcal
sodium18.0mg
potassium440.0mg
iron0.7 mg
Soccer43.0mg
phosphorus420.0mg
Thiamine-mg
Riboflavin-mg
niacin-mg
Vitamin A-μg
vitamin C-mg
Vitamin E.-mg

Spelled does NOT grow in areas with cold temperate climates, but not even in tropical areas. it prefers regions with a Mediterranean climate or a little cooler. The small differences between the ideal climates of one kind or another have determined the choices in the cultures of the different countries; In Italy, for example, medium spelled (Mediterranean par excellence) is most commonly grown, while spelled is widespread in Eastern Europe.

Gastronomic uses and nutritional values ​​of spelled

As expected, spelled contains gluten. This makes it suitable for baking and not surprisingly, its flours have been used in the manufacture of focaccia since ancient times. Self Spelled pasta are these days a fairly well-known food (but not as much as traditional food).

Spelled flour and spelled grains come in two forms: refined and whole. Both are made from glume and glume flour, but the refined one is extremely low in fiber. Spelled is suitable for the composition of soups, soups with legumes, potatoes and vegetables, first courses similar to risotto, etc. Spelled essentially completely replaces the use of wheat.

The nutritional composition of spelled is quite similar to that of durum and common wheat; Protein intake is slightly higher, but certainly not the most important property. Spelled is a grain and as such contains excellent amounts of complex carbohydrates, which are crucial for its high energy density. The lipid content is negligible and the fiber content is good.

With respect to mineral salts, the following table shows excellent concentrations of potassium and phosphorus, but magnesium should also be present in more than satisfactory amounts in the integral product.

Sufficiently detailed information is not available to determine the magnitude of the vitamin content, but it is conceivable that an excellent concentration of niacin can be achieved in whole grain spelled.