Kodi grits ndi chiyani, ndipo ndi athanzi?

Zamkati

• Kodi grits ndi chiyani?
• Mfundo zopatsa thanzi
• Ubwino wathanzi
• Ikani ma antioxidants osiyanasiyana
• Mwachilengedwe alibe gilateni
• Itetezeni ku matenda opatsirana amaso
• Zitha kuthandiza kuthana ndi kuchepa kwa magazi m'thupi
• Kutsika pansi kwa ma grits
• Njira zabwino zokonzera ma grits
• Uchi ndi mabulosi akudya kadzutsa
• Shrimp wathanzi ndi grits
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Grits ndi chakudya chotchuka chomwe chimadyedwa kwambiri ku Southern United States.

Zimapangidwa ndi chimanga chouma,Chimanga) yophika zakumwa zosiyanasiyana - kuphatikiza madzi, mkaka, kapena msuzi - mpaka zosakanizazo zikafika pokhazikika, poterera, ngati phala.

Ngakhale ma grits ndi otchuka modabwitsa, anthu ambiri amakayikira ngati ali abwino kwa inu.

Nkhaniyi ikufotokoza ma grits, kuphatikiza zakudya zawo, maubwino, komanso ngati ali ndi thanzi labwino.

Kodi grits ndi chiyani?

Grits ndi mbale yotchuka yaku South America yopangidwa ndi chimanga chophwanyika kapena chadothi.

Amagwiritsidwa ntchito kwambiri ngati chakudya cham'mawa kapena cham'mbali ndipo nthawi zambiri amapangidwa kuchokera ku chimanga chamtundu wina chotchedwa dent corn, chomwe chimakhala ndi mbewa yofewa, yolimba (1).

Timadzimadzi timene timaphwanyidwako nthawi zambiri timaphikidwa m'madzi otentha, mkaka, kapena msuzi mpaka titafika pakhoma lakuda koma lokoma mofanana ndi phala.

Zakudya nthawi zambiri zimakhala ndi zosakaniza, monga batala, shuga, manyuchi, tchizi, ndi nyama monga nyama yankhumba, shrimp, ndi catfish.

Mutha kugula mitundu ingapo yama grits, kuphatikiza:

• Mwala wamiyala. Izi zimapangidwa ndi maso a chimanga chouma omwe ndi opunthira mwamphamvu pamphero. Mtunduwu ndi wovuta kupeza m'malo ogulitsira chifukwa umakhala ndi nthawi yayitali ndipo umatenga mphindi 30-60 kuphika pa chitofu (2).
• Mnyamata. Izi zimapangidwa ndi maso a chimanga oviikidwa mu njira ya alkali kuti athetse vuto lolimba la pericarp (chipolopolo chakunja kapena gulu). Pericarp imatsukidwa, kenako imachotsedwa, ndipo maso a chimanga amapanganso kukonzanso kuti apange nyama ().
• Mofulumira komanso pafupipafupi. Mitunduyi imakonzedwa, yomwe imaphatikizapo kuchotsa pericarp ndi majeremusi (kamwana kamene kamakhala ndi michere), kotero amakhala ndi nthawi yayitali. Mitundu yanthawi zonse imakhala yapakatikati pomwe yofulumira ndiyabwino (2).
• Pompopompo. Mtundu wophika, wopanda madziwo wachotsedwa ndi pericarp ndi majeremusi. Amapezeka kwambiri m'masitolo ogulitsa.

Grits ndi mbale yotchuka yaku South America yopangidwa kuchokera pansi, chimanga chouma. Amakonda kuphika mkaka, madzi, kapena msuzi mpaka amafika pakulimba.

Mfundo zopatsa thanzi

Mavitamini ali ndi mavitamini, michere, ndi ma antioxidants osiyanasiyana.

Chikho chimodzi (257 magalamu) chophika, chokhazikika chimapereka zakudya zotsatirazi (4):

• Ma calories: 182
• Mapuloteni: 4 magalamu
• Mafuta: 1 galamu
• Ma carbs: Magalamu 38
• CHIKWANGWANI: 2 magalamu
• Zolemba: 25% ya Reference Daily Intake (RDI)
• Thiamine: 18% ya RDI
• Niacin: 13% ya RDI
• Riboflavin: 12% ya RDI
• Chitsulo: 8% ya RDI
• Vitamini B6: 7% ya RDI
• Mankhwala enaake a: 5% ya RDI
• Nthaka: 4% ya RDI
• Phosphorus: 4% ya RDI

Chomwe chimakopa chidwi kwambiri ndikuti ndizachitsulo chambiri, chomwe ndichofunikira pakupanga maselo ofiira amwazi. Amakhalanso ndi mavitamini B ambiri, monga folate ndi thiamine, komanso potaziyamu, pantothenic acid, calcium, ndi vitamini E ().

Komabe, matembenuzidwe anthawi zonse amakhala ndi mavitamini ndi michere yocheperako - monga calcium ndi mavitamini A ndi C - kuposa mitundu yamiyala yopangidwa ndi mbewa za chimanga (4).

Zili choncho chifukwa chakuti amadutsa m'misewu ingapo, yomwe imachotsa chimanga monga pericarp ndi majeremusi (2).

Zomera zimapereka michere yosiyanasiyana ndipo makamaka zimakhala ndi mavitamini azitsulo komanso a B. Mitundu yamiyala yamiyala imakhala yopatsa thanzi, popeza ilibe pericarp ndi majeremusi omwe amachotsedwa.

Ubwino wathanzi

Chifukwa ma grits ndiopatsa thanzi kwambiri, kuwadya kungapindulitse thanzi.

Ikani ma antioxidants osiyanasiyana

Antioxidants ndi zinthu zomwe zimateteza ma cell anu kuti asawonongeke kwambiri.

Ma radicals aulere ndimamolekyulu otakasuka kwambiri omwe amatha kulumikizana ndi ma cell anu ndikupangitsa kuwonongeka komwe kumalumikizidwa ndi matenda, kuphatikiza matenda amtima ndi khansa zina ().

Ma grits ali ndi ma antioxidants amphamvu - kuphatikiza lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, ndi syringic acid - zomwe zimalumikizidwa ndi phindu lamphamvu lathanzi ().

Mwachitsanzo, kafukufuku waumunthu akuwonetsa kuti ma antioxidants lutein ndi zeaxanthin amatha kuteteza ku matenda opunduka amaso ngati khungu ndipo amateteza khungu lanu ku kuwonongeka kwa dzuwa (,,).

Mwachilengedwe alibe gilateni

Gluten ndi banja la mapuloteni omwe amapezeka mumbeu monga tirigu, balere, spelled, ndi rye.

Anthu ambiri amatha kudya zakudya zopatsa thanzi popanda zovuta. Komabe, anthu omwe ali ndi matenda a leliac kapena kutengeka kosalephereka kwa gilon akhoza kukhala ndi zovuta zina, monga kuphulika, kutsegula m'mimba, kudzimbidwa, kupweteka m'mimba, ndi kutopa (,).

Grits alibe chilengedwe cha gilateni, zomwe zikutanthauza kuti ndi njira yoyenera ya carb kwa anthu omwe akuyenera kupewa banja la mapuloteni.

Komabe, ngati muli ndi matenda a leliac kapena kutengeka kosalemera kwa gliteni, werengani chizindikirocho kuti muchenjeze za kuipitsidwa kwa gilateni. Opanga ena amapanga chimanga m'malo omwewo monga zinthu zopangidwa ndi gluten.

Itetezeni ku matenda opatsirana amaso

Zoyipa zili ndi lutein ndi zeaxanthin - ma antioxidants ofunikira a thanzi la diso.

Zonsezi zimapezeka mozama mkati mwa diso - gawo la diso lanu lomwe limasintha kuwala kukhala chizindikiro chomwe ubongo wanu ukhoza kumvetsetsa ().

Kafukufuku wochuluka wa anthu amalumikiza kwambiri lutein ndi zeaxanthin kudya chiopsezo chochepa chazovuta zamaso, monga khungu ndi kuchepa kwa makulidwe azaka (AMD) (,).

Kuphatikiza apo, ma antioxidants amateteza maso anu kuti asawonongeke ndi kuwala kwa buluu komwe kumatha kukhala koopsa ().

Kuwala kwa utali wa buluu kumathandiza thupi lanu kudziwa kuti ndi nthawi yamasana kupondereza kupanga melatonin - mahomoni omwe amathandiza thupi lanu kupumula kuti athe kugona tulo tofa nato.

Komabe, kuwonekera kwambiri kwa kuwala kwa utali wa buluu kumatha kuwononga kornea - gawo lakumaso kwa diso lanu ().

Zitha kuthandiza kuthana ndi kuchepa kwa magazi m'thupi

Kuperewera kwa magazi m'thupi ndi vuto lomwe minofu ndi minofu yanu simalandira mpweya wokwanira kuti mugwire bwino ntchito. Zizindikiro zake zimaphatikizapo kutopa, khungu loyera, komanso kupuma pang'ono ().

Chimodzi mwazomwe zimayambitsa kuchepa kwa magazi ndikuchepa kwachitsulo. Popanda chitsulo, thupi lanu silimatha kupanga hemoglobin yokwanira - chinthu chomwe chimathandiza maselo ofiira kunyamula mpweya ().

Zovuta zimatha kuteteza ku kusowa kwa magazi m'thupi. Ndi gwero lalikulu lazitsulo zopangira mbewu, ndi chikho chimodzi (257 magalamu) opatsa pafupifupi 8% ya RDI (4).

Kuperewera kwa anthu kumathandizanso kuchepa kwa magazi, chifukwa cholembera chimathandiza thupi lanu kupanga maselo ofiira amwazi. Grits yodzaza ndi folate - yopereka 25% ya RDI pa chikho (257 magalamu) (4,).

Zovuta zimatha kuthana ndi kuchepa kwa magazi m'thupi komanso kuteteza motsutsana ndi zovuta zingapo zamaso zosafooka. Amakhalanso opanda gluteni mwachilengedwe komanso gwero labwino la ma antioxidants.

Kutsika pansi kwa ma grits

Ngakhale ma grits amapereka maubwino ena osangalatsa, ali ndi zovuta zingapo.

Pongoyambira, mitundu yopezeka kwambiri - monga mwachangu, pafupipafupi, kapena pompopompo - imapangidwa ndi njira yomwe imachotsa chimanga cha pericarp (khungu lakunja) ndi majeremusi (kamwana). Izi zimangokhala endosperm, gawo lowuma (2).

Pericarp ndi majeremusi amadzaza ndi michere, mitundu yofulumira, yokhazikika, kapena yosakhalitsa samaphatikizapo michere yonse yomwe mungayembekezere kuchokera pamitundu yazitsulo, yomwe imapangidwa kuchokera ku maso a chimanga chonse (2).

Mwachitsanzo, tinthu tina tating'onoting'ono tomwe timakhala ndi tinthu tating'onoting'ono tomwe timakhala ndi timaso ta chimanga, popeza timapangidwa kuchokera ku chimanga ndi pericarp. Pericarp ndiye gwero lalikulu la fiber.

CHIKWANGWANI ndi mtundu wa chakudya chosagaya chomwe chimalumikizidwa ndi maubwino azaumoyo monga chimbudzi chokwanira, kutsika kwa cholesterol m'magazi, kuchuluka kwakumva kukhuta, ndi kuchepa thupi ().

Ngakhale mitundu yamiyala yamiyala ndichisankho chopatsa thanzi, zimakhala zovuta kupeza m'malo ogulitsira - makamaka ngati mumakhala kunja kwa Southern United States.

Choyipa china chazakudya ndikuti amadzipangira kapena kutumikiridwa limodzi ndi zosakaniza zamafuta apamwamba, monga mkaka, batala, tchizi, manyuchi, nyama yankhumba, ndi nsomba zokazinga.

Kudya zakudya zolemera ma kalori pafupipafupi kumatha kubweretsa kunenepa komanso zovuta zokhudzana ndi kunenepa kwambiri monga matenda amtima pakapita nthawi (,).

Ma grits ofulumira, okhazikika, komanso amakono amakhala ndi michere yochepa kuposa mitundu yamiyala. Kuphatikiza apo, nthawi zambiri amaphatikizidwa ndi zopangira ma calorie ambiri, zomwe zimatha kubweretsa kunenepa ngati zidya pafupipafupi.

Njira zabwino zokonzera ma grits

Ngakhale ma grits amakhala ophatikizika ndi zopangira zonenepetsa za calorie, mutha kuzikonzekera m'njira zambiri zathanzi.

Nawa maupangiri ochepa opangira ma grits anu kukhala athanzi:

• Gwiritsani tchizi pang'ono ndi batala.
• Gwiritsani mafuta owonjezera a maolivi m'malo mwa batala.
• Onjezerani masamba ena.
• Onjezerani zipatso m'malo mwa shuga kapena mankhwala otsekemera.
• Gwiritsani ntchito mkaka wochepa ndi madzi kapena msuzi.

Nawa maphikidwe athanzi omwe mungayese kunyumba.

Uchi ndi mabulosi akudya kadzutsa

Chinsinsichi chokoma chimapangitsa kuti pakhale chakudya cham'mawa chofewa chachisanu.

Mapemphero: 4

• 1 chikho (240 magalamu) amiyala yamiyala, youma
• Makapu awiri (470 ml) mkaka wonse
• 1 chikho (235 ml) yamadzi
• 1/4 supuni ya supuni ya mchere
• Supuni 1 (15 magalamu) a batala wosatulutsidwa
• Supuni 2 (40 ml) za uchi
• 1/2 chikho (75 magalamu) a zipatso zatsopano
• Supuni 1 (8 magalamu) a mbewu zamatungu

1. Mu mphika waukulu, onjezerani mkaka, madzi, mchere, ndi mchere. Bweretsani kusakaniza kwa chithupsa.
2. Muziganiza mu uchi ndi batala. Pezani kutentha kuti musamve ndikusiya kuphika kwa mphindi 20-30, kapena mpaka mutakhuthala.
3. Chotsani kutentha ndi ladle mukutumikira mbale. Tumikirani ofunda okhala ndi zipatso zatsopano ndi nthanga za dzungu.

Shrimp wathanzi ndi grits

Zakudya zodyera zam'nyanja izi ndizabwino - komabe nzochepa.

Mapemphero: 4

• 1 chikho (240 magalamu) amiyala yamiyala, youma
• Makapu awiri (470 ml) amadzi
• Makapu awiri (470 ml) a msuzi wa nkhuku
• 1/2 chikho (60 magalamu) a cheddar tchizi, grated
• 1 chikho (150 magalamu) a anyezi akanadulidwa
• Supuni 2 tiyi ya minced adyo
• Supuni 4 (60 ml) ya mandimu
• Supuni 1 ya mchere
• 1/2 supuni ya supuni ya tsabola wakuda wakuda
• Supuni 1 ya paprika
• Supuni 3 (magalamu 45) a batala wosatulutsidwa kapena supuni 3 (45 ml) zamafuta
• 1 pounds (450 magalamu) a shrimp yaiwisi, yosenda ndikuchotsa
• Mwachidziwitso: akanadulidwa anyezi wobiriwira, kuti azikongoletsa

1. Mu mphika waukulu, onjezerani madzi, msuzi, mchere, tsabola, ndi grits. Bweretsani kwa chithupsa.
2. Muziganiza mu mafuta kapena mafuta. Pezani kutentha kuti musamve ndikusiya kuphika kwa mphindi 20-30, kapena mpaka mutakhuthala.
3. Chotsani kutentha, onjezerani tchizi, ndi kusonkhezera bwino.
4. Pukutani shrimp, pat youma, ndi poto mwachangu mpaka atembenuke. Onjezerani anyezi, mandimu, adyo, ndi paprika, ndipo sungani kwa mphindi zitatu.
5. Lembani grits m'mbale yothandizira. Sakani shrimp pamwamba ndikutentha. Pamwamba ndi zitsamba zatsopano monga ma scallions kapena parsley ndipo mutumikire limodzi ndi masamba, monga zukini kuti mupeze chakudya chopatsa thanzi.

Pali njira zambiri zosavuta zopangira thanzi labwino. Yesani kutsatira malangizo omwe ali pamwambawa kapena mugwiritse ntchito imodzi mwa maphikidwe abwino omwe aperekedwa.

Mfundo yofunika

Grits ndi chakudya chodziwika bwino chakummwera kwa America chopangidwa kuchokera pansi, chimanga chouma komanso makamaka chitsulo ndi mavitamini B

Mitundu yamiyala yamiyala imakhala yopatsa thanzi, chifukwa imagwiritsidwa ntchito pang'ono kuposa mitundu yofulumira, yokhazikika, kapena yapompopompo.

Ngakhale ma grits amakhala athanzi, amatumikiridwa ndi zosakaniza zamafuta ambiri. Izi zingaphatikizepo mkaka, tchizi, manyuchi, shuga, nyama yankhumba, ndi nyama zina zokazinga kapena zopangidwa.

Kusankha njira zabwino, zotsika kwambiri za calorie, monga zipatso zatsopano, m'malo mwa shuga ndi mankhwala kapena kugwiritsa ntchito madzi ndi msuzi m'malo mwa mkaka wonse ndi njira yosavuta yochepetsera mafuta.

Ngati mukuvutika kupeza miyala yamiyala yayikulu kwanuko, mutha kuwagula pa intaneti.