Yini ama-grits, futhi ingabe ayimiqemane?

-Delile

• Yini ama-grits?
• Amaqiniso we-Grits okunomsoco
• Izinzuzo zezempilo zama-grits
• Pakisha ama-antioxidants ahlukahlukene
• Imvelo ayina-gluten
• Kwangathi kungavikela ekuphazamisekeni kwamehlo okonakala
• Kungasiza ekulweni nokushoda kwegazi
• Ukwehla kokubi
• Izindlela ezinempilo zokulungiselela ama-grits
• Ukudla kwasekuseni kwezinyosi namajikijolo
• Imfanzi enempilo nokugaya
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-grits yisidlo esithandwayo esidliwa kakhulu eningizimu ye-United States.

Zenziwe ngommbila omisiweUmmbila) ephekwe oketshezi oluhlukahlukene - kufaka phakathi amanzi, ubisi, noma umhluzi - kuze kube yilapho ukuxubana kufinyelela ekuqineni okufana nokujiyile, okunokhilimu, nokufana nophuthu.

Ngenkathi ama-grits athandwa ngendlela emangalisayo, abantu abaningi bayazibuza ukuthi akulungile yini kuwe.

Le ndatshana ibuyekeza ama-grits, kufaka phakathi ukondleka kwawo, izinzuzo, nokuthi ziphilile yini.

Yini ama-grits?

Ama-grits isidlo esidumile saseNingizimu Melika esenziwe ngombila ochotshoziwe noma ogayiwe.

Ziphakwa kakhulu njengesidlo sasekuseni noma isitsha eseceleni futhi imvamisa zenziwa ngohlobo oluthile lommbila obizwa ngokuthi i-dent corn, onenhlamvu ethambile, enesitashi (1).

Ama-granules ommbila ochotshoziwe avamise ukuphekwa emanzini ashisayo, ubisi, noma umhluzi aze afinyelele ekuqineni okujiyile nokhilimu okufana nephalishi.

Ama-grits avame ukuhlanganiswa nezithako ezinambitheka, njengebhotela, ushukela, ama-syrups, ushizi, nenyama enjengebhekoni, imfanzi kanye ne-catfish.

Ungathenga izinhlobo eziningi zama-grits, kufaka phakathi:

• Umhlabathi wamatshe. Lezi zenziwa ngezinhlamvu zommbila eziphelele, ezomisiwe ezigaywe ngokugayiwe esigayweni. Lolu hlobo kunzima ukuluthola ezitolo zokudla ngoba lunempilo eshalofini emfushane futhi luthatha imizuzu engama-30-60 ukupheka esitofini (2).
• Isitabane. Lokhu kwenziwa ngezinhlamvu zommbila ezimanziswe kwisisombululo se-alkali ukuthambisa i-pericarp enzima (igobolondo langaphandle noma isikebhe). I-pericarp iyahlanjululwa, bese iyasuswa, bese izinhlamvu zommbila ziqhubeka nokuqhutshwa ukwenza i-hominy ().
• Kuyashesha futhi kujwayelekile. Lezi zinhlobo ziyacubungulwa, okubandakanya ukukhipha i-pericarp negciwane (umbungu ocebile okunomsoco), ngakho-ke zinempilo eshalofini ende. Izinhlobo ezijwayelekile ziyindawo emaphakathi ngenkathi ezisheshayo ziphansi kahle (2).
• Okusheshayo. Le nguqulo ephekiwe, engenamanzi isuswe i-pericarp negciwane. Zitholakala kabanzi ezitolo zokudla.

Ama-grits isidlo esidumile saseNingizimu Melika esenziwe ngomhlabathi, ummbila omisiwe. Zivame ukuphekwa obisini, emanzini, noma kumhluzi zize zifinyelele ekuguqukeni okuluhlaza, okunokhilimu.

Amaqiniso we-Grits okunomsoco

Ama-grits aqukethe amavithamini, amaminerali kanye nama-antioxidants ahlukahlukene.

Inkomishi eyodwa (257 amagremu) okuphekiwe, ama-grits avamile anika izakhi zomzimba ezilandelayo (4):

• Amakholori: 182
• Amaprotheni: 4 amagremu
• Amafutha: 1 igremu
• AmaCarbs: 38 amagremu
• Umucu: 2 amagremu
• Umlingiswa: Ama-25% we-Reference Daily Intake (i-RDI)
• Thiamine: U-18% we-RDI
• I-Niacin: U-13% we-RDI
• I-Riboflavin: U-12% we-RDI
• Insimbi: 8% we-RDI
• Uvithamini B6: U-7% we-RDI
• Magnesium: 5% we-RDI
• Izinki: 4% we-RDI
• I-Phosphorus: 4% we-RDI

Okuhlaba umxhwele kakhulu ngama-grits ukuthi aphakeme ngensimbi, ebalulekile ekukhiqizeni amangqamuzana egazi abomvu. Futhi afaka amavithamini amaningi we-B, njenge-folate ne-thiamine, kanye nomkhondo we-potassium, i-pantothenic acid, i-calcium ne-vitamin E ().

Kodwa-ke, izinhlobo ezijwayelekile zinamavithamini namaminerali ambalwa - njenge-calcium namavithamini A no-C - kunezinhlobonhlobo zamatshe ezenziwe ngommbila ophelele (4).

Lokho kungenxa yokuthi badlula ezigabeni eziningana zokulungiswa, okususa izingxenye zommbila ezinomsoco njenge-pericarp negciwane (2).

Ama-grits ahlinzeka ngezakhamzimba ezinhlobonhlobo futhi ikakhulukazi ane-vithamini yensimbi ne-B. Izinhlobo zamatshe ezisematshe zinomsoco ngokwengeziwe, njengoba zingenalo i-pericarp negciwane elikhishiwe.

Izinzuzo zezempilo zama-grits

Ngoba ama-grits anomsoco kakhulu, ukuwadla kunganikeza izinzuzo ezithile ezinhle zezempilo.

Pakisha ama-antioxidants ahlukahlukene

Ama-antioxidants yizinto ezivikela amaseli akho ekulimaleni okukhululekile kwamahhala.

Ama-radicals amahhala ngama-molecule asebenza kakhulu angaxhumana namaseli akho futhi abangele ukulimala okuxhunyaniswe nezimo ezingalapheki, kufaka phakathi isifo senhliziyo nomdlavuza othile ().

Ama-grits aqukethe ama-antioxidants anamandla - kufaka phakathi i-lutein, i-zeaxanthin, i-caffeic acid, i-4-OH benzoic acid, ne-syringic acid - exhunywe nezinzuzo zezempilo ezinamandla ().

Isibonelo, ucwaningo lwabantu lubonisa ukuthi ama-antioxidants lutein ne-zeaxanthin angavikela ekuphazamisekeni kwamehlo okuwohloka njengokhakhayi futhi kungavikela isikhumba sakho ekulimaleni lilanga (,,).

Imvelo ayina-gluten

I-Gluten ngumndeni wamaprotheni atholakala ezinhlamvini ezinjengokolweni, ibhali, isipelingi, ne-rye.

Iningi labantu lingadla ukudla okususelwa ku-gluten ngaphandle kwemiphumela emibi. Kodwa-ke, abantu abanesifo se-celiac noma i-non-celiac gluten sensitivity bangaba nemiphumela emibi, njengokuqunjelwa, uhudo, ukuqunjelwa, ubuhlungu besisu, nokukhathala (,).

Ama-grits awanayo i-gluten ngokwemvelo, okusho ukuthi ayindlela efanelekile ye-carb kubantu okufanele bagweme lo mndeni wamaprotheni.

Noma kunjalo, uma unesifo se-celiac noma i-non-celiac gluten sensitivity, funda ilebula ukuthola izexwayiso zokungcola kwe-gluten. Abanye abakhiqizi bacubungula ummbila ezindaweni ezifanayo njengemikhiqizo esekwe ku-gluten.

Kwangathi kungavikela ekuphazamisekeni kwamehlo okonakala

Ama-grits aqukethe i-lutein ne-zeaxanthin - ama-antioxidants abalulekile empilo yamehlo.

Zombili zitholakala ekugxileni okuphezulu ngaphakathi kwe-retina - ingxenye yeso lakho eliguqula ukukhanya kube amasiginali ubuchopho bakho abungaqonda ().

Izifundo eziningi zabantu zixhuma i-lutein ephakeme kanye nokudla kwe-zeaxanthin engcupheni ephansi yokuphazamiseka kwamehlo okuwohloka, njengama-cataract nokuwohloka kwe-macular okuhlobene nobudala (AMD) (,).

Ngaphezu kwalokho, lawa ma-antioxidants angavikela amehlo akho ekulimaleni ngokukhanya okuluhlaza okwesibhakabhaka okungaba yingozi ().

Ukukhanya kwe-blue-wavelength kusiza umzimba wakho wazi ukuthi kusemini ngokucindezela ukukhiqizwa kwe-melatonin - i-hormone esiza umzimba wakho uphumule ukuze ikwazi ukulala ubuthongo obukhulu.

Kodwa-ke, ukukhanya kakhulu kwe-blue-wavelength light kungalimaza i-cornea - ungqimba lwangaphandle lweliso lakho ().

Kungasiza ekulweni nokushoda kwegazi

I-anemia yisimo lapho imisipha nezicubu zakho zingatholi i-oxygen eyanele ukuze zisebenze ngempumelelo. Izimpawu zifaka ukukhathala, isikhumba esiphaphathekile, nokuphefumula okufushane ().

Isizathu esivamile se-anemia ukuntuleka kwensimbi. Ngaphandle kwensimbi, umzimba wakho awukwazi ukwenza i-hemoglobin eyanele - into esiza amangqamuzana abomvu egazi ukuthwala umoya-mpilo ().

Ama-grits angasiza ekuvikeleni ekushoneni kwe-iron anemia. Ziwumthombo omkhulu wensimbi esuselwa ezitshalweni, nenkomishi eyodwa (257 amagremu) ihlinzeka cishe i-8% ye-RDI (4).

Ukushoda komuntu kungadala ne-anemia, ngoba ifolothi isiza umzimba wakho wenze amaseli abomvu egazi. Ama-grits agcwele i-folate - enikela ngama-25% we-RDI ngenkomishi ngayinye (257 amagremu) (4,).

Ama-grits angasiza ekulweni ne-anemia futhi avikele ekuphazamisekeni kwamehlo okuwohloka okuningana. Futhi ayinayo i-gluten ngokwemvelo futhi ingumthombo omuhle wama-antioxidants.

Ukwehla kokubi

Ngenkathi ama-grits ahlinzeka ngezinzuzo ezithile ezinhle ezingaba khona, anokuncipha okuningi.

Okokuqala, izinhlobo ezitholakala kabanzi - ezinjengezisheshayo, ezijwayelekile, noma ezisheshayo - zenziwa ngenqubo esusa i-corn kernel pericarp (isikhumba sangaphandle) negciwane (umbungu). Lokhu kushiya i-endosperm nje, ingxenye yesitashi (2).

I-pericarp negciwane kulayishwa izakhamzimba, izinhlobo ezisheshayo, ezijwayelekile, noma ezisheshayo azibandakanyi zonke izakhamzimba ongazilindela ezinhlotsheni zamatshe ezakhiwe, ezenziwe ngezinhlamvu zommbila (2).

Isibonelo, ama-grits acutshunguliwe aqukethe i-fiber encane kunezinhlamvu zommbila wonke, njengoba enziwe ngombila kususwe i-pericarp. I-pericarp iwumthombo omkhulu we-fiber.

I-Fiber wuhlobo lwe-carbohydrate engagayeki exhunyaniswe nezinzuzo zezempilo njengokugaya okuthuthukisiwe, i-cholesterol ephansi yegazi, imizwa ekhulayo yokugcwala, kanye nokwehla kwesisindo ().

Ngenkathi izinhlobo zamatshe ezakhiwe ngamatshe zikhetha okunomsoco, zinzima kakhulu ukuzithola ezitolo zokudla - ikakhulukazi uma uhlala ngaphandle kwaseNingizimu United States.

Okunye okuphambene nomqondo ukuthi kwenziwa ngokujwayelekile noma kusetshenziswe eceleni kwezithako ezinamakhalori aphezulu, njengobisi, ibhotela, ushizi, ama-syrups, ubhekeni, kanye ne-catfish ethosiwe.

Ukudla ukudla okunothe kakhulu kwekhalori njalo kungaholela ekuzuzeni isisindo nasezindabeni zezempilo ezihlobene nokukhuluphala njengesifo senhliziyo ngokuhamba kwesikhathi (,).

Ama-grits asheshayo, ajwayelekile, futhi asheshayo anezakhamzimba ezimbalwa kunezinhlobonhlobo zamatshe. Ngokwengeziwe, zivamise ukubhangqwa nezithako ezinamakhalori aphezulu, okungaholela ekutholeni isisindo uma kudliwa njalo kakhulu.

Izindlela ezinempilo zokulungiselela ama-grits

Yize ama-grits evame ukubhangqwa nezithako ezicebile zekhalori, ungazilungiselela ngezindlela eziningi ezinempilo.

Nawa amathiphu ambalwa okwenza ama-grits akho abe nempilo:

• Sebenzisa ushizi omncane nebhotela.
• Sebenzisa amafutha omnqumo ayintombi nto esikhundleni sebhotela.
• Faka eminye imifino.
• Faka izithelo ezintsha esikhundleni sikashukela noma ama-syrups amnandi.
• Sebenzisa ubisi oluncane namanzi amaningi noma umhluzi.

Nazi ezinye izindlela zokupheka ze-grit ezinempilo ongazizama ekhaya.

Ukudla kwasekuseni kwezinyosi namajikijolo

Le iresiphi enoshukela owenziwe uju yenza okunye ukudla okumnandi kwasekuseni okufudumele ebusika.

Izinkonzo: 4

• 1 inkomishi (240 amagremu) yamatshe agaywe ngamatshe, omile
• Izinkomishi ezi-2 (470 ml) zobisi lonke
• 1 inkomishi (235 ml) yamanzi
• 1/4 isipuni sikasawoti
• Isipuni esingu-1 (15 amagremu) webhotela elingenawo usawoti
• 2 wezipuni (40 ml) woju
• 1/2 indebe (75 amagremu) amajikijolo amasha
• Isipuni esingu-1 (8 amagremu) wembewu yethanga

1. Embizeni enkulu, engeza ubisi, amanzi, usawoti kanye nokugaya. Letha ingxube kumathumba.
2. Hlanganisa uju nebhotela. Nciphisa ukushisa ukuze ubambe bese uvumela ukupheka imizuzu engama-20-30, noma kuze kube kukhulu futhi kube nosawoti.
3. Susa ekushiseni nasendishini ukhonze izitsha. Khonza okufudumele okugcwele amajikijolo amasha nembewu yethanga.

Imfanzi enempilo nokugaya

Lesi sidlo sokudla kwasolwandle esinempilo simnandi - nokho sinama-calories aphansi.

Izinkonzo: 4

• 1 inkomishi (240 amagremu) yamatshe agayiwe phansi, omile
• 2 izinkomishi (470 ml) zamanzi
• Izinkomishi ezi-2 (470 ml) zomhluzi wenkukhu
• 1/2 indebe (60 amagremu) koshizi we-cheddar, ogayiwe
• 1 inkomishi (150 amagremu) ka-anyanisi oqoshiwe
• 2 amathisipuni egalikhi egayiwe
• 4 wezipuni (60 ml) kalamula
• 1 ithisipuni kasawoti
• 1/2 isipuni sikapelepele omnyama
• 1 ithisipuni le-paprika
• Izipuni eziyi-3 (ama-gramu angama-45) webhotela elingenawo usawoti noma izipuni ezi-3 (45 ml) zamafutha omnqumo
• 1 amakhilogremu (450 amagremu) wezimfanzi ezingavuthiwe, ezihlutshiwe nezisusiwe
• Okuzikhethela: u-anyanisi oluhlaza osikiwe omncane, wokuhlobisa

1. Embizeni enkulu, engeza amanzi, umhluzi, usawoti, pepper kanye ne-grits. Letha kumathumba.
2. Hlanganisa ibhotela noma uwoyela. Nciphisa ukushisa ukuze ubambe bese uvumela ukupheka imizuzu engama-20-30, noma kuze kube kukhulu futhi kube nosawoti.
3. Susa ekushiseni, engeza ushizi, ugovuze kahle.
4. Hlanza ama-shrimp, phatha owomile, ne-pan gazinga aze aphenduke abomvana. Faka u-anyanisi, ujusi kalamula, ugalikhi, ne-paprika, bese ususa imizuzu emithathu.
5. Faka indishi esitsheni sokuphaka. Spoon imfanzi phezulu bese ukhonza efudumele. Phezulu ngamakhambi amasha njengama-scallions noma i-parsley bese ukhonza eceleni kwemifino, njenge-zucchini ukuthola isidlo esinempilo.

Kunezindlela eziningi ezilula zokwenza ama-grits abe nempilo. Zama ukulandela amathiphu angenhla noma usebenzise enye yezindlela zokupheka ezinempilo ezinikeziwe.

Okubalulekile

Ama-grits yisidlo esiyisisekelo saseNingizimu Melika esenziwe ngomhlabathi, ummbila omisiwe futhi ikakhulukazi ocebile ngensimbi namavithamini B.

Izinhlobo zomhlaba owakhiwe ngamatshe zinomsoco kakhulu, njengoba zisebenza kancane kunezinhlobo ezisheshayo, ezijwayelekile, noma ezisheshayo.

Yize ama-grits enempilo kahle, enikwa izithako ezinama-khalori aphezulu. Lokhu kungabandakanya ubisi, ushizi, ama-syrups, ushukela, ubhekeni nokunye ukudla okuthosiwe noma okusetshenzisiwe.

Ukukhetha ezinye izindlela ezinempilo, ezinama-khalori aphansi, njengezithelo ezintsha, esikhundleni sikashukela kanye nama-syrups noma ukusebenzisa amanzi amaningi nomhluzi esikhundleni sobisi lonke kuyindlela elula yokunciphisa ama-calories.

Uma unenkinga yokuthola izinhlobo ezinamatshe ezinomsoco endaweni yangakini, ungazithenga ku-inthanethi.