Polenta: Chakudya chopatsa thanzi, Ma calories, ndi maubwino

Zamkati

• Zowona za Polenta
• Kodi polenta ndi wathanzi?
• Pamwamba mu ma carbs ovuta
• Wokonda shuga
• Wolemera ma antioxidants
• Opanda zoundanitsa
• Momwe mungapangire polenta
• Mfundo yofunika

Mukamaganiza za mbewu zophika, mwayi mumaganizira za oatmeal, mpunga, kapena quinoa.

Chimanga chimanyalanyazidwa, ngakhale chimatha kudya ngati chimanga chophika kapena chimanga akagwiritsa ntchito chimanga.

Polenta ndi chakudya chokoma chopangidwa ndi kuphika chimanga m'madzi amchere. Njerezo zikamamwa madzi, zimafewa ndikusandulika ngati mbale yaphalaphala ngati phala.

Mutha kuwonjezera zitsamba, zonunkhira, kapena tchizi grated kuti mumve kukoma.

Kuyambira kumpoto kwa Italy, polenta ndi yotsika mtengo, yosavuta kukonzekera, komanso yosunthika kwambiri, motero ndikofunikira kudziwa.

Nkhaniyi ikufotokoza za thanzi, maubwino azaumoyo, komanso kagwiritsidwe ntchito ka polenta.

Zowona za Polenta

Plain polenta yopanda tchizi kapena zonona ndizochepa kwambiri ndipo imakhala ndi mavitamini ndi michere yambiri. Komanso, monga mbewu zina, ndi gwero labwino la ma carbs.

Chikho cha 3/4-chikho (125-gramu) chotulutsa polenta chophikidwa m'madzi chimapereka (, 2):

• Ma calories: 80
• Ma carbs: Magalamu 17
• Mapuloteni: 2 magalamu
• Mafuta: osakwana 1 gramu
• CHIKWANGWANI: 1 galamu

Muthanso kugula polenta yophikidwa kale mumachubu. Malingana ngati zosakaniza ndizamadzi, chimanga, komanso mchere, chidziwitso cha zakudya chizikhala chofanana.

Mitundu yambiri yamatumba ndi yophika kale imapangidwa kuchokera ku chimanga chosachotsedwa, kutanthauza kuti nyongolotsi - mkati mwenimweni mwa chimanga cha chimanga - yachotsedwa. Chifukwa chake, sichimatengedwa ngati njere yonse.

Majeremusi ndi pomwe mafuta ambiri, mavitamini B, ndi vitamini E amasungidwa. Izi zikutanthauza kuti kuchotsa kachilomboka kumachotsanso michere yambiri. Chifukwa chake, mashelufu am'mapaketi a polenta kapena chimanga chosalidwa chikuwonjezeka, popeza pali mafuta ochepa oti asanduke rancid ().

Ngati mungakonde, mutha kupanganso polenta yomwe ili ndi michere yambiri ndi mavitamini posankha chimanga chambewu - ingoyang'anani mawu oti "chimanga chonse" pazosakaniza.

Kuphika polenta mumkaka m'malo mwa madzi kumatha kuwonjezera michere yofunikira komanso kudzawonjezera kuchuluka kwa kalori.

Mofanana ndi mpunga, polenta imagwiritsidwa ntchito ngati mbale kapena mbali yazakudya zina. Ili ndi mapuloteni ochepa komanso mafuta, ndipo imaphatikizana bwino ndi nyama, nsomba, kapena tchizi kuti apange chakudya chokwanira kwambiri.

Polenta ndi mbale yonga phala yaku Italiya yomwe imapangidwa ndi kuphika chimanga m'madzi ndi mchere. Zili ndi ma carbs ambiri koma zimakhala ndi ma calories ochepa. Kuti mupeze michere yambiri ndi michere, pangani ndi tirigu wathunthu m'malo mwa chimanga chothira chimanga.

Kodi polenta ndi wathanzi?

Chimanga ndi imodzi mwazomera zofunika kwambiri padziko lonse lapansi. M'malo mwake, ndi njere yayikulu ya anthu 200 miliyoni (2, 4).

Payekha, chimanga sichimapereka magwero athunthu azakudya. Komabe, ikadyedwa limodzi ndi zakudya zina zopatsa thanzi, imatha kukhala ndi malo azakudya zabwino.

Pamwamba mu ma carbs ovuta

Mtundu wa chimanga chomwe chimagwiritsidwa ntchito popanga chimanga ndi polenta ndi chosiyana ndi chimanga chotsekemera chomwe chimakusangalatsani nthawi yotentha. Ndi mtundu wa chimanga cham'munda wokhala ndi ma carbs ovuta kwambiri.

Ma carbs ovuta amakumbidwa pang'onopang'ono kuposa ma carbs osavuta. Chifukwa chake, zimakuthandizani kuti mukhalebe okhutira kwanthawi yayitali ndikupatseni mphamvu zokhalitsa.

Amylose ndi amylopectin ndi mitundu iwiri ya carbs mu wowuma (2).

Amylose - yemwenso amadziwika kuti starch yosagwira chifukwa imatsutsana ndi chimbudzi - imakhala ndi 25% ya wowuma mu chimanga. Amalumikizidwa ndi shuga wathanzi wamagazi komanso milingo ya insulin. Wotsalira wa wowuma ndi amylopectin, womwe umagayidwa (2, 4).

Wokonda shuga

Mndandanda wa glycemic (GI) umawonetsa kuchuluka kwa chakudya chomwe mwapatsidwa chingakweze shuga m'magazi anu pamlingo wa 1-100. Katundu wa glycemic (GL) ndichofunika chomwe chimapangitsa kukula kwake kuti mudziwe momwe chakudya chingakhudzire magawo amwazi wamagazi ().

Ngakhale polenta ili ndi ma carbs owuma, ili ndi GI yapakati ya 68, kutanthauza kuti sayenera kukweza magazi anu mwachangu kwambiri. Ilinso ndi GL yotsika, chifukwa chake sayenera kuyambitsa shuga wamagazi kuti azitumphuka kwambiri mukatha kudya ().

Izi zati, ndikofunikira kudziwa kuti GI ndi GL ya zakudya zimakhudzidwa ndi zomwe mumadya nthawi yomweyo.

Ngati muli ndi matenda ashuga, American Diabetes Association ikulimbikitsa kuti muziyang'ana kwambiri kuchuluka kwa ma carb mu chakudya chanu m'malo mwa magawo ake a glycemic measurements ().

Izi zikutanthauza kuti muyenera kutsatira magawo ang'onoang'ono a polenta, monga chikho cha 3/4 (125 magalamu), ndikuchiphatikiza ndi zakudya monga ndiwo zamasamba ndi nyama kapena nsomba kuti muzisenda bwino.

Wolemera ma antioxidants

Chimanga chachikasu chomwe chimagwiritsidwa ntchito popanga polenta ndichinthu chofunikira kwambiri cha ma antioxidants, omwe ndi mankhwala omwe amateteza maselo mthupi lanu kuti asawonongeke. Pochita izi, atha kukuthandizani kuti muchepetse matenda ena okhudzana ndi ukalamba (, 9).

Ma antioxidants ofunika kwambiri mu chimanga chachikaso ndi carotenoids ndi mankhwala a phenolic (9).

Ma carotenoids amaphatikizapo carotenes, lutein, ndi zeaxanthin, pakati pa ena ambiri. Mitunduyi imapangitsa chimanga kukhala chachikaso ndipo chimalumikizidwa ndi chiopsezo chochepa cha matenda amaso monga kuchepa kwa makanda okalamba, komanso matenda amtima, matenda ashuga, khansa, ndi dementia ().

Phenolic mankhwala a chimanga chachikasu amaphatikizapo flavonoids ndi phenolic acid. Amakhala ndiudindo wazakumwa zina zowawa, zowawa, komanso zopumira (9,).

Izi zimaganiziridwa kuti zimachepetsa chiopsezo cha matenda okhudzana ndi ukalamba kudzera munthawi yake ya antioxidant. Amathandizanso kutseka kapena kuchepetsa kutupa mthupi lonse komanso muubongo (9,).

Opanda zoundanitsa

Mbewu, chimanga chimanga, chimakhala chopanda thanzi, motero polenta imatha kukhala njere yabwino mukamadya zakudya zopanda thanzi.

Komabe, nthawi zonse ndibwino kuti mufufuze mosamala zomwe zilipo. Opanga ena amatha kuwonjezera zosakaniza za gluteni, kapena mankhwalawo amatha kupangidwa m'malo omwe amapanganso zakudya zopatsa thanzi, zomwe zimawonjezera chiwopsezo cha kuwonongeka.

Mitundu yambiri ya polenta imanena kuti mankhwala awo alibe gluteni.

Polenta ndi tirigu wopanda thanzi wathanzi komanso gwero labwino la ma antioxidants omwe amateteza maso anu ndikuchepetsa chiopsezo cha matenda ena. Siziyenera kusokoneza kuchuluka kwa shuga m'magazi anu malinga mukamamatira ku gawo loyenera.

Momwe mungapangire polenta

Polenta ndiosavuta kukonzekera.

Chikho chimodzi (125 magalamu) cha chimanga chouma kuphatikiza makapu 4 (950 mL) amadzi apange makapu 4-5 (950-1888 mL) a polenta. Mwanjira ina, polenta imafuna kuchuluka kwa madzi mpaka chimanga. Mutha kusintha miyeso iyi kutengera zosowa zanu.

Chinsinsichi chidzapanga polenta wokoma:

• Bweretsani makapu 4 (950 mL) a madzi opepuka kapena mchere wothira mumphika.
• Onjezerani chikho chimodzi (125 magalamu) a polenta kapena chimanga chachikasu.
• Limbikitsani bwino ndikuchepetsa kutentha kutsika, kulola kuti polenta imire ndikukhwima.
• Phimbani mphikawo ndipo polenta aziphika kwa mphindi 30 mpaka 40, ndikuyambitsa mphindi 5-10 kuti isamamire pansi ndikuyaka.
• Ngati mukugwiritsa ntchito polenta pompopompo kapena mwachangu, zimangotengera mphindi 3-5 kuphika.
• Ngati mukufuna, perekani polenta ndi mchere wowonjezera, maolivi, tchizi ta Parmesan, kapena zitsamba zatsopano kapena zouma.

Ngati mukufuna kuyesa polenta yophika, tsitsani polenta yophika mu poto kapena mbale ndikuphika pa 350 ° F (177 ° C) kwa mphindi pafupifupi 20, kapena mpaka mutakhazikika komanso golide pang'ono. Lolani kuti liziziziritsa ndi kudula m'mabwalo oti mutumikire.

Sungani chimanga chouma mu chidebe chotsitsimula pamalo ozizira, owuma, ndipo kumbukirani zabwino kwambiri. Nthawi zambiri, polenta yochotsedwa imakhala ndi nthawi yayitali ndipo imakhala pafupifupi chaka chimodzi.

Chimanga chonse chambewu chimayenera kugwiritsidwa ntchito mkati mwa miyezi itatu. Kapenanso, sungani m'firiji kapena mufiriji kuti mukulitse moyo wa alumali.

Mukakonzekera, polenta iyenera kusungidwa m'firiji yanu ndikusangalala mkati mwa masiku 3-5.

Polenta ndi yosavuta kuphika ndipo imangofuna madzi ndi mchere wokha. Kuphika mwachangu kapena mwachangu kumangotenga mphindi zochepa, pomwe polenta wokhazikika amatenga mphindi 30-40. Onetsetsani kuti mukusunga chimanga chouma bwino ndikugwiritseni ntchito molingana ndi masiku abwino kwambiri phukusi.

Mfundo yofunika

Kuyambira kumpoto kwa Italy, polenta ndiyosavuta kukonzekera ndipo imagwiranso ntchito ngati mbale yam'mbali yophatikizidwa ndi puloteni kapena masamba omwe mungasankhe.

Zili ndi ma carbs ovuta omwe amakuthandizani kuti mukhale okwanira kwa nthawi yayitali, komabe sizowonjezera kwambiri. Ndiwonso wopanda chilengedwe mwachilengedwe, ndikupangitsa kukhala chisankho chabwino kwa aliyense amene amatsata zakudya zopanda thanzi.

Kuphatikiza apo, polenta imadzitamandira ndi maubwino ena azaumoyo. Yodzaza ndi carotenoids ndi ma antioxidants ena omwe amathandiza kuteteza maso anu komanso amachepetsa chiopsezo cha matenda ena.

Kuti mupeze michere yambiri kuchokera ku polenta, ikonzekereni ndi chimanga chambewu m'malo mochotsa chimanga.