I-Polenta: Ukudla okunomsoco, ama-calories nezinzuzo

-Delile

• Amaqiniso ezondli zePolenta
• Ingabe ipolenta iphilile?
• Phezulu kuma-carbs ayinkimbinkimbi
• Ngokufanelekile ushukela wegazi
• Ucebile ngama-antioxidants
• I-Gluten-free
• Indlela yokwenza ipolenta
• Okubalulekile

Uma ucabanga ngezinhlamvu eziphekiwe, kungenzeka ukuthi ucabanga nge-oatmeal, ilayisi, noma i-quinoa.

Ummbila uvame ukunganakwa, yize nawo ungajatshulelwa njengesitsha eseceleni okuphekiwe noma okusanhlamvu lapho usetshenziswa ngohlobo lwempuphu.

I-Polenta isidlo esiphundu esenziwe ngokupheka okusanhlamvu okusanhlamvu emanzini anosawoti. Lapho okusanhlamvu kumunca amanzi, kuyathamba bese kuphenduka isidlo esiphundu esifana nephalishi.

Ungangeza amakhambi, izinongo, noma ushizi ogayiwe ukuthola ukunambitheka okwengeziwe.

Isuka eNyakatho ne-Italy, i-polenta ayibizi, kulula ukuyilungisa, futhi yenza izinto ngendlela exakile, ngakho-ke kufanele ukwazi.

Lo mbhalo ubuyekeza umsoco, izinzuzo zezempilo, kanye nokusetshenziswa kwepolenta.

Amaqiniso ezondli zePolenta

I-Plain polenta ngaphandle koshizi noma ukhilimu kuncane kuma-calories futhi iqukethe inani elinganakwa lamavithamini namaminerali ahlukahlukene. Futhi, njengamanye amabele, kungumthombo omuhle wama-carbs.

Inkomishi engu-3/4 (125-gram) ekhonza i-polenta ephekwe emanzini inikeza (, 2):

• Amakholori: 80
• AmaCarbs: 17 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: ngaphansi kuka-1 gram
• Umucu: 1 igremu

Ungathenga futhi i-polenta ephekiwe ehlanganiswe kushubhu. Inqobo nje uma izithako zingamanzi kuphela, okusanhlamvu, futhi mhlawumbe nosawoti, imininingwane yokudla kufanele ihlale ifana.

Iningi le-polenta elihlanganisiwe neliphekiwe lenziwa ngommbila oshisiwe, okusho ukuthi igciwane - ingxenye engaphakathi impela yenhlamvu yommbila - lisusiwe. Ngakho-ke, akubhekwa njengokusanhlamvu okuphelele.

Igciwane kulapho kugcinwa khona iningi lamafutha, amavithamini B, kanye novithamini E. Lokhu kusho ukuthi ukususa igciwane nakho kususa iningi lalezi zakhi zomzimba. Ngakho-ke, impilo eshalofini ye-polenta ehlanganisiwe noma okusanhlamvu okusanisiwe kuyanda, njengoba kunamafutha amancane okuguqula i-rancid ().

Uma uthanda, ungenza futhi i-polenta ephakeme ku-fiber namavithamini ngokukhetha ummbila wokusanhlamvu ophelele - mane ubheke amagama athi "ummbila ophelele" kwilebula lesithako.

Ukupheka i-polenta obisini esikhundleni samanzi kungangeza izakhamzimba ezibalulekile kepha kuzophinde kwandise isibalo samakholori.

Ngokufana nelayisi, i-polenta ivame ukusetshenziswa njengesitsha eseceleni noma isisekelo sokunye ukudla. Inamaprotheni amancane namafutha, futhi imataniswa kahle nenyama, ukudla kwasolwandle, noma ushizi ukwenza isidlo esiphelele ngokwengeziwe.

I-Polenta yisidlo esifana nephalishi lase-Italiya elenziwa ngokupheka okusanhlamvu emanzini nasasawoti. Iphezulu kuma-carbs kepha inenani elilinganisiwe lama-calories. Ukuthola i-fiber eningi nezakhi zomzimba, kwenze okusanhlamvu okuphelele esikhundleni sokudla okusanhlamvu okusanisiwe.

Ingabe ipolenta iphilile?

Ummbila ungenye yezitshalo ezibaluleke kakhulu emhlabeni. Eqinisweni, kungukudla okuyisisekelo kwabantu abayizigidi ezingama-200 (2, 4).

Ngokwako, ummbila awuhlinzeki ngomthombo ophelele wezakhamzimba. Kodwa-ke, lapho kudliwa kanye nokunye ukudla okunomsoco, kungaba nendawo ekudleni okunempilo.

Phezulu kuma-carbs ayinkimbinkimbi

Uhlobo lommbila olusetshenziselwa ukwenza ummbila ne-polenta lwehlukile kumbila omnandi okhwebu owuthandayo ehlobo. Luhlobo lwenkanyezi yommbila wensimu oluphezulu kuma-carbs ayinkimbinkimbi.

Ama-carbs ayinkimbinkimbi agaywa kancane kancane kunama-carbs alula. Ngakho-ke, zikusiza ukuthi uhlale uzizwa ugcwele isikhathi eside futhi zinikeze amandla ahlala isikhathi eside.

I-Amylose ne-amylopectin yizinhlobo ezimbili ze-carbs kusitashi (2).

I-Amylose - eyaziwa nangokuthi isitashi esimelana nayo ngoba imelana nokugaywa - inama-25% wesitashi esisemmbileni. Ixhunyaniswe namazinga kashukela egazi anempilo namazinga e-insulin. Esinye isitashi yi-amylopectin, egaywayo (2, 4).

Ngokufanelekile ushukela wegazi

Inkomba ye-glycemic (GI) ikhombisa ukuthi ukudla okunikeziwe kungakhuphula kangakanani amazinga kashukela egazini lakho esikalini esingu-1-100. Umthwalo we-glycemic (GL) uyinani elibonisa usayizi wokuphaka ukuthola ukuthi ukudla kungawathinta kanjani amazinga kashukela egazini ().

Ngenkathi i-polenta iphezulu kuma-carbs anesitashi, ine-GI ephakathi engu-68, okusho ukuthi akufanele inyuse amazinga kashukela egazini ngokushesha okukhulu. Ibuye ibe ne-GL ephansi, ngakho-ke akufanele idale ukuthi ushukela wegazi lakho ukhuphuke kakhulu ngemuva kokuwudla ().

Lokho kusho, kubalulekile ukwazi ukuthi i-GI ne-GL yokudla kuthinteka yilokho okunye okudlayo ngasikhathi sinye.

Uma unesifo sikashukela, i-American Diabetes Association incoma ukugxila kokuqukethwe okuphelele kwe-carb ekudleni kwakho kunokuba kubhekwe izilinganiso zayo ze-glycemic ().

Lokho kusho ukuthi kufanele unamathele ezingxenyeni ezincane ze-polenta, njengendebe engu-3/4 (125 amagremu), bese uyihlanganisa nokudla okufana nemifino nenyama noma inhlanzi ukulinganisela.

Ucebile ngama-antioxidants

Ummbila ophuzi osetshenziselwa ukwenza i-polenta ungumthombo obalulekile wama-antioxidants, okuyizinhlanganisela ezisiza ukuvikela amaseli emzimbeni wakho ekulimaleni okwenziwe nge-oxidative. Ngokwenza njalo, bangasiza ekunciphiseni ubungozi bezifo ezithile ezihlobene nobudala (, 9).

Ama-antioxidants abaluleke kakhulu kummbila ophuzi yi-carotenoids nama-phenolic compounds (9).

Ama-carotenoid afaka phakathi i-carotenes, i-lutein, ne-zeaxanthin, phakathi kwamanye amaningi. Lezi zingulube zemvelo zinika ummbila umbala ophuzi futhi zixhunywe engcupheni ephansi yezifo zamehlo njengokuwohloka kwe-macular okuhlobene nobudala, kanye nesifo senhliziyo, isifo sikashukela, umdlavuza kanye nokuwohloka komqondo ().

Amakhemikhali e-phenolic e-cornmeal aphuzi afaka ama-flavonoids nama-phenolic acid. Banesibopho sokunye ukunambitheka kwawo okumuncu, okumunyu, nokuphambanisayo (9,).

Lezi zinhlanganisela kucatshangwa ukuthi zinciphisa ubungozi bezifo ezihlobene nobudala ngokusebenzisa izakhiwo zazo zokulwa ne-antioxidant. Zisiza futhi ukuvimba noma ukunciphisa ukuvuvukala emzimbeni nobuchopho (9,).

I-Gluten-free

Ummbila, ngakho-ke ummbila, awunalo i-gluten ngokwemvelo, ngakho-ke i-polenta ingaba yindlela enhle yokusanhlamvu uma ulandela ukudla okungenayo i-gluten.

Noma kunjalo, kuhlale kuwumqondo omuhle ukuhlola ilebula lesithako ngokucophelela. Abanye abakhiqizi bangangeza izithako eziqukethe i-gluten, noma umkhiqizo ungenziwa esikhungweni esibuye sisebenzise ukudla okuqukethe i-gluten, okwandisa ubungozi bokungcola okuphambene.

Izinhlobo eziningi ze-polenta zisho ukuthi imikhiqizo yabo ayinayo i-gluten kulebula.

I-Polenta iyinhlamvu engenampilo ye-gluten futhi ingumthombo omuhle wama-antioxidants asiza ukuvikela amehlo akho futhi anciphise ubungozi bezifo ezithile ezingamahlalakhona. Akufanele kuthinte kabi amazinga kashukela egazi uma nje unamathela kusayizi wengxenye enengqondo.

Indlela yokwenza ipolenta

I-Polenta kulula ukuyilungiselela.

Inkomishi eyodwa (125 amagremu) yommbila owomile kanye nezinkomishi ezi-4 (950 ml) zamanzi zizokwenza izinkomishi ezi-4-5 (950-1888 mL) zepolenta. Ngamanye amagama, i-polenta idinga isilinganiso samanzi kuya kwesisodwa samanzi kummbila. Ungaguqula lezi zilinganiso kuye ngezidingo zakho.

Le recipe izokwenza i-polenta e-creamy:

• Letha izinkomishi ezi-4 (950 mL) zamanzi anosawoti omncane noma isitoko emathunjini.
• Faka 1 inkomishi (125 amagremu) we-polenta ehlanganisiwe noma ummbila ophuzi.
• Yivuselele kahle futhi wehlise ukushisa kube phansi, uvumele i-polenta ukuthi ibambe futhi iqine.
• Mboza ibhodwe bese uvumela i-polenta ipheke imizuzu engama-30-40, ivuse yonke imizuzu engu-5-10 ukuyigcina inganamatheli phansi futhi ivuthe.
• Uma usebenzisa i-polenta esheshayo noma esheshayo, kuzothatha imizuzu engu-3-5 kuphela ukupheka.
• Uma ufisa, nonga i-polenta ngosawoti owengeziwe, uwoyela womnqumo, ushizi ogayiwe weParmesan, noma amakhambi amasha noma omisiwe.

Uma ufuna ukuzama i-polenta ebhakwe, uthele i-polenta ephekiwe epanini lokubhaka noma esitsheni bese ubhake ku-350 ° F (177 ° C) cishe imizuzu engama-20, noma kuze kube uqinile negolide elincane. Yivume ipholile bese iyisika ezigcawini zokuphaka.

Gcina ummbila omisiwe esitsheni esingena moya endaweni epholile, eyomile, futhi ugcine engqondweni usuku oluhle kakhulu. Ngokuvamile, i-polenta ekhishiwe inempilo eshalofini ende futhi kufanele ihlale cishe unyaka owodwa.

Ummbila wonke wokusanhlamvu kufanele usetshenziswe cishe ezinyangeni ezintathu. Ngenye indlela, yigcine esiqandisini noma efrijini lakho ukunweba impilo yeshalofu.

Uma isilungisiwe, i-polenta kufanele igcinwe esiqandisini sakho futhi ikujabulele kungakapheli izinsuku ezingama-3-5.

I-Polenta kulula ukuyipheka futhi idinga amanzi nosawoti kuphela. Ukupheka okusheshayo noma okusheshayo kuthatha imizuzu nje, kuyilapho i-polenta ejwayelekile ithatha imizuzu engama-30-40. Qiniseka ukuthi ugcina ummbila omile kahle futhi uwusebenzise ngokuya ngezinsuku ezihamba phambili ezisephakeji.

Okubalulekile

Kusuka eNyakatho ye-Italy, i-polenta kulula ukuyilungisa futhi isebenza kahle njengesitsha eseceleni esibhangqwe nomthombo wamaprotheni noma imifino oyithandayo.

Kuphezulu kuma-carbs ayinkimbinkimbi akusiza ukuthi uzizwe ugcwele isikhathi eside, nokho awukho kakhulu ngama-calories. Futhi ayinayo i-gluten ngokwemvelo, okwenza kube ukukhetha okuhle kunoma ngubani olandela ukudla okungenayo i-gluten.

Ngaphezu kwalokho, i-polenta inezinzuzo ezithile ezingaba khona zezempilo. Igcwele ama-carotenoids namanye ama-antioxidants asiza ukuvikela amehlo akho futhi anciphise ubungozi bokugula okuthile.

Ukuthola izakhamzimba eziningi kakhulu kwi-polenta, yilungiselele ngofulawa ophelele wezinhlamvu esikhundleni sombila omisiwe.