Yintoni iigrits, kwaye ngaba basempilweni?

Umxholo

• Zintoni iigrits?
• Iinyani zesondlo
• Izibonelelo zezempilo zegrits
• Pakisha iintlobo ezahlukeneyo ze-antioxidants
• Ngokwendalo-simahla
• Ngamana unokukhusela ngokuchasene nokuphazamiseka kwamehlo
• Ngamana unokunceda ukulwa ne-anemia
• Ezantsi kwegrits
• Iindlela ezisempilweni zokulungiselela iigrits
• Isidlo sakusasa sobusi kunye namaqunube
• Shrimp esempilweni kunye negrits
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iigrits sisitya esidumileyo esisetyenziswa kakhulu kwi-United States eseMazantsi.

Zenziwe ngombona owomileyo, owomileyo (Umbona) iphekwe kulwelo olwahlukeneyo-kubandakanya amanzi, ubisi, okanye umhluzi-de kube umxube ufikelela kubungqindilili, bukhrim, kunye neporridge.

Ngelixa iigrits zithandwa ngendlela emangalisayo, abantu abaninzi bayazibuza ukuba zikulungele na.

Eli nqaku liphonononga iigrits, kubandakanya ukutya kwabo, izibonelelo, nokuba basempilweni na.

Zintoni iigrits?

I-Grits sisitya esithandwayo sase Mzantsi Melika esenziwe ngombona ocoliweyo okanye umhlaba.

Ziqhele ukukhonzwa njengesidlo sakusasa okanye isitya esecaleni kwaye zihlala zenziwe ngembona eyahlukeneyo ebizwa ngokuba yi-dent corn, ene-kernel ethambileyo, ene-starchy (1).

Iimbewu zengqolowa etyunyuziweyo zihlala ziphekwe emanzini ashushu, ubisi, okanye umhluzi ade afike kubungqindilili obuqinileyo kodwa obukhrim obufana nepapa.

Iigrits zihlala zidityaniswa nezithako ezinambitheka, ezinje ngebhotolo, iswekile, isiraphu, itshizi, kunye nenyama enjengebhekoni, istrimp kunye nekatfish.

Unokuthenga iintlobo ezahlukeneyo zegrits, kubandakanya:

• Amatye omhlaba. Ezi zinto zenziwe ngeenkozo zengqolowa ezomileyo nezingumgquba kwindawo yokusila. Olu hlobo kunzima ukulufumana kwiivenkile zokutya kuba lunobude obufutshane kwaye luthatha imizuzu engama-30-60 ukupheka kwisitovu (2).
• Ubungqingili. Ezi zenziwe ngeenkozo zengqolowa ezifakwe kwisisombululo sealkali ukuthambisa i-pericarp enzima (iqokobhe langaphandle okanye umzimba). I-pericarp iyacocwa, emva koko isuswe, kwaye iinkozo zombona ziyaqhubekeka nokuqhubekeka ukwenza ihominy ().
• Ngokukhawuleza kwaye rhoqo. Ezi ntlobo ziyaqhutywa, kubandakanya ukususwa kwe-pericarp kunye ne-germ (i-embryo-rich rich), ke zihlala ixesha elide. Iinguqulelo eziqhelekileyo ngumhlaba ophakathi ngelixa ukhawulezayo umhlaba ucolekile (2).
• Ngokukhawuleza. Inguqulelo esele iphekiweyo, engenamanzi isuswe ipericarp kunye nentsholongwane. Zifumaneka ngokubanzi kwiivenkile zokutya.

I-Grits sisitya esithandwayo sase Mzantsi Melika esenziwe ngomhlaba, umbona owomileyo. Ziye ziphekwe ngobisi, amanzi, okanye umhluzi zide zifikelele ekuqineni, okuluhlaza.

Iinyani zesondlo

Iigrits ziqukethe iivithamini ezahlukeneyo, iiminerali, kunye nee-antioxidants.

Ikomityi enye (257 gram) ephekiweyo, yokugaya rhoqo ibonelela ngezakha mzimba zilandelayo (4):

• Iikhalori: 182
• Iprotheni: 4 iigrem
• Amafutha: 1 gram
• IiCarbs: Iigrama ezingama-38
• Ifayibha: 2 iigrem
• Umntu: Iipesenti ezingama-25 zeReferensi yoSuku lwemihla ngemihla (i-RDI)
• Thiamine: I-18% ye-RDI
• Niacin: I-13% ye-RDI
• URiboflavin: Iipesenti ezili-12 ze-RDI
• Intsimbi: I-8% ye-RDI
• Vitamin B6: I-7% ye-RDI
• Magnesium: I-5% ye-RDI
• Zinc: I-4% ye-RDI
• Iphosphorus: I-4% ye-RDI

Eyona nto inomtsalane malunga negrits kukuba ziphezulu ngentsimbi, nto leyo ibaluleke kakhulu kwimveliso yeeseli ezibomvu zegazi. Zikwabandakanya iivithamini ezininzi ze-B, ezinje nge-folate kunye ne-thiamine, kunye ne-potassium, i-pantothenic acid, i-calcium, kunye ne-vitamin E ().

Nangona kunjalo, iinguqulelo eziqhelekileyo zineevithamini ezimbalwa kunye neeminerals - njengecalcium kunye neevithamini A kunye no-C kuneentlobo zomhlaba ezenziwe ngamatye (4).

Kungenxa yokuba badlula kumanqanaba aliqela okulungiswa, okususa iinxalenye zombona ezinesondlo njengeperiki kunye nentsholongwane (2).

Iigrits zibonelela ngeendlela ezahlukeneyo zezondlo kwaye ziphezulu ikakhulu kwi-iron kunye ne-B. Iindidi zomhlaba ngamatye zinesondlo ngakumbi, njengoko zingenayo i-pericarp kunye nentsholongwane esuswe.

Izibonelelo zezempilo zegrits

Ngenxa yokuba iigrits zinesondlo kakhulu, ukuzitya kunokunika izibonelelo zempilo ezinomdla.

Pakisha iintlobo ezahlukeneyo ze-antioxidants

Antioxidants zizinto ezikhusela iiseli zakho kumonakalo omkhulu wasimahla.

Iiradicals zasimahla ziimolekyuli ezisebenza kakhulu ezinokuthi zinxibelelane neeseli zakho kwaye zibangele umonakalo onxulunyaniswe neemeko ezingapheliyo, kubandakanya isifo sentliziyo kunye nomhlaza othile ().

Iigrits ziqulethe ii-antioxidants ezinamandla-kubandakanya i-lutein, zeaxanthin, i-caffeic acid, i-4-OH benzoic acid, kunye ne-syringic acid- edityaniswe kwizibonelelo zezempilo ezinamandla ().

Umzekelo, izifundo zabantu zibonisa ukuba i-antioxidants lutein kunye ne-zeaxanthin inokukhusela ekuphazamisekeni kwamehlo okuwohloka okufana nekati kwaye inokukhusela ulusu lwakho ekonakaleni kwelanga (,,).

Ngokwendalo-simahla

IGluten lusapho lweeproteni ezifumaneka kwiingqolowa ezinje ngengqolowa, irhasi, isipelingi kunye nerye.

Uninzi lwabantu lunokutya ukutya okusekwe kwi-gluten ngaphandle kwemiphumo emibi. Nangona kunjalo, abantu abanesifo se-celiac okanye u-non-celiac gluten sensitivity banokufumana iziphumo ebezingalindelekanga, ezinjengokuqunjelwa, urhudo, ukuqhina, iintlungu zesisu kunye nokudinwa (,).

Iigrits ngokwendalo azinayo i-gluten, oko kuthetha ukuba zizinto ezifanelekileyo ze-carb kubantu ekufuneka bephephe olu sapho lweeproteni.

Nangona kunjalo, ukuba unesifo se-celiac okanye u-non-celiac gluten sensitivity, funda ilebhile yezilumkiso zongcoliseko lwe-gluten. Abanye abavelisi baqhuba umbona kwizibonelelo ezifanayo njengeemveliso ezisekwe kwi-gluten.

Ngamana unokukhusela ngokuchasene nokuphazamiseka kwamehlo

Iigrits ziqulathe i-lutein kunye ne-zeaxanthin-kubalulekile ii-antioxidants kwimpilo yamehlo.

Zombini zifumaneka kwiindawo eziphezulu ngaphakathi kwiretina- icandelo leliso lakho eliguqula ukukhanya kube yimiqondiso ingqondo yakho enokuyiqonda ().

Izifundo ezininzi zabantu zidibanisa i-lutein ephezulu kunye nokutya kwe-zeaxanthin kumngcipheko ophantsi wokuphazamiseka kwamehlo, njengokuphazamiseka kwamehlo kunye nokuwohloka okuhambelana nobudala be-macular (AMD) (,).

Ngapha koko, ezi antioxidants zinokuwakhusela amehlo akho kumonakalo ngokukhanya okuyingozi okuluhlaza okwesibhakabhaka ().

Ukukhanya okuluhlaza okwesibhakabhaka kunceda umzimba wakho wazi ukuba lixesha lasemini ngokucinezela imveliso ye-melatonin-ihomoni enceda umzimba wakho uphumle ukuze ukwazi ukulala nzulu.

Nangona kunjalo, ukukhanya okugqithisileyo kokukhanya okuluhlaza okwesibhakabhaka kunokonakalisa i-cornea - ungqimba lweliso lakho elingaphandle ().

Ngamana unokunceda ukulwa ne-anemia

I-anemia yimeko apho izihlunu kunye nezicubu zakho zingafumani oksijini yaneleyo ukuze zisebenze ngokufanelekileyo. Iimpawu zibandakanya ukudinwa, ulusu olumhlophe kunye nokuphefumla ().

Unobangela oqhelekileyo we-anemia kukuswela intsimbi. Ngaphandle kwentsimbi, umzimba wakho awunako ukwenza ihemoglobin eyaneleyo-into enceda iiseli ezibomvu zegazi zithwale ioksijini ().

Iigrits zinokunceda ukukhusela ngokuchasene ne-anemia. Bangumthombo omkhulu wentsimbi esekwe kwizityalo, ikomityi enye (257 gram) ebonelela nge-8% ye-RDI (4).

Ukusilela kwamntu kunokubangela i-anemia, njengoko ifolate inceda umzimba wakho wenze iiseli ezibomvu zegazi. Iigrits zipakishwe nge-folate-inikezela nge-25% ye-RDI ngekomityi (257 gram) (4,).

Iigrits zinokunceda ukulwa ne-anemia kwaye zikhusele ngokuchasene nokuphazamiseka kwamehlo okuwohloka. Kananjalo ngokwendalo ayinasifo esine-gluten kunye nomthombo olungileyo wama-antioxidants.

Ezantsi kwegrits

Ngelixa iigrits zibonelela ngezibonelelo ezinokubakho ezinomdla, banee-downsides ezininzi.

Ukuqala, iintlobo ezikhoyo ngokubanzi-ezinje ngokukhawuleza, rhoqo, okanye kwangoko-zenziwa yinkqubo esusa ingqolowa yenyama yengqolowa (ulusu lwangaphandle) kunye nentsholongwane (umbungu). Oku kushiya i-endosperm, icandelo lesitatshi (2).

I-pericarp kunye ne-germ zilayishwe ngezakha mzimba, izinto ezikhawulezayo, eziqhelekileyo, okanye ezikhawulezayo azibandakanyi zonke izondlo onokuzilindela kwiinguqulelo zamatye, ezenziwe ngeenkozo zombona (2).

Umzekelo, iigrisi ezenziweyo ziqulethe ifayibha encinci kuneenkozo zombona opheleleyo, njengoko zenziwe ngombona kususwe ipericarp. I-pericarp ingumthombo ophambili wefayibha.

Ifayibha luhlobo lwe-carbohydrate engagungqiyo ethe yanxulunyaniswa nezibonelelo zezempilo njengokucola okuphuculweyo, i-cholesterol esezantsi yegazi, ukonyusa iimvakalelo zokugcwala, kunye nokwehla kobunzima ().

Ngelixa iinguqulelo zamatye omhlaba lukhetho olunesondlo ngakumbi, zinzima ngakumbi ukuzifumana kwiivenkile zokutya - ngakumbi ukuba uhlala ngaphandle kwe-United States esemaZantsi.

Elinye icala elibi le grits kukuba zenziwe okanye zenziwa kunye nezithako ezinekhalori eziphezulu, ezinje ngobisi, ibhotolo, itshizi, iisiraphu, ibhekoni, kunye nekatfish eyosiweyo.

Ukutya ukutya okutyebileyo kweekhalori rhoqo kunokukhokelela ekuzuzeni ubunzima kunye nemicimbi enxulumene nokukhuluphala efana nesifo sentliziyo ekuhambeni kwexesha (,).

Ngokukhawuleza, ngokukhawuleza, kunye ne-grits zangoku zinezondlo ezimbalwa kuneentlobo zomhlaba. Ukongeza, zihlala zidityaniswe nezithako ezinekhalori ephezulu, ezinokuthi zikhokelele ekuzuzeni ubunzima ukuba zityiwe rhoqo.

Iindlela ezisempilweni zokulungiselela iigrits

Nangona iigrits zihlala zidityaniswe nezithako ezinobutyebi bekhalori, unokuzilungiselela ngeendlela ezininzi ezisempilweni.

Nazi iingcebiso ezimbalwa zokwenza ukuba impilo yakho ibe sempilweni:

• Sebenzisa itshizi encinci kunye nebhotolo.
• Sebenzisa ioyile yomnquma eyintombi eyongezelelweyo endaweni yebhotolo.
• Yongeza imifuno.
• Yongeza iziqhamo ezintsha endaweni yeswekile okanye iisiraphu ezimnandi.
• Sebenzisa ubisi oluncinci kunye namanzi amaninzi okanye umhluzi.

Nazi ezinye iiresiphi ezinempilo onokuthi uzame ekhaya.

Isidlo sakusasa sobusi kunye namaqunube

Iresiphi enencasa yobusi yenza isidlo sakusasa esimnandi sasebusika esimnandi.

IiNkonzo: 4

• 1 indebe (240 gram) yamatye asemhlabeni owomileyo
• Iikomityi ezi-2 (470 ml) zobisi olupheleleyo
• 1 indebe (235 ml) yamanzi
• 1/4 itispuni yetyuwa
• 1 icephe (15 gram) yebhotolo engagalelwanga
• Iipunipoyi ezi-2 (40 ml) zobusi
• I-1/2 indebe (75 gram) yamajikijolo amatsha
• 1 icephe (8 gram) yembewu yethanga

1. Kwimbiza enkulu, yongeza ubisi, amanzi, ityuwa, kunye negrits. Yiza umxube kwimathumba.
2. Hlanganisa ubusi kunye nebhotela. Nciphisa ubushushu kwisimmer kwaye makupheke imizuzu engama-20 ukuya kwengama-30, okanye kude kube mnyama kwaye kucoceke.
3. Susa ekushiseni kunye ne-ladle ekukhonzeni izitya. Ncedisa ukufudumala kunye namajikijolo amatsha kunye nembewu yethanga.

Shrimp esempilweni kunye negrits

Esi sitya sokutya kwaselwandle sisempilweni simnandi- sekunene ngeekhalori.

IiNkonzo: 4

• 1 indebe (240 gram) yamatye asemhlabeni owomileyo
• Iikomityi ezi-2 (470 ml) zamanzi
• Iikomityi ezi-2 (470 ml) zomhluzi wenkukhu
• I-1/2 indebe (i-60 gram) ye-cheddar ushizi, igalelwe
• Ikomityi e-1 (i-150 gram) ye-anyanisi ecoliweyo
• Iispuni ze-2 zegalikhi egayiweyo
• Iipuniwe ezi-4 (60 ml) yejusi yelamuni
• 1 ithisipuni yetyuwa
• I-1/2 ithisipuni yepilisi emnyama yomhlaba
• 1 itispuni yepaprika
• Iipuniwe ezi-3 (iigram ezingama-45) zebhotolo engagalelwanga ityuwa okanye amacephe amathathu (45 ml) yeoyile yomnquma
• I-1 yeepawundi (i-450 yeegram) ye-shrimp ekrwada, exutywe kunye nokususwa
• Ukhetho: ucekeceke u-anyanisi oluhlaza ococekileyo, wokuhombisa

1. Kwimbiza enkulu, yongeza amanzi, umhluzi, ityuwa, ipepile kunye negrits. Yizisa kwimathumba.
2. Hlanganisa ibhotela okanye ioli. Nciphisa ubushushu kwisimmer kwaye makupheke imizuzu engama-20 ukuya kwengama-30, okanye kude kube mnyama kwaye kucoceke.
3. Susa ekushiseni, yongeza ushizi, kwaye ugxobhoze kakuhle.
4. Hlanganisa i-shrimp, pat eyomileyo, kunye ne-pan gazinga de zibe zi-pink. Yongeza u-anyanisi, incindi yelamuni, igalikhi, kunye nepaprika, kwaye usonge imizuzu emi-3.
5. Yidla izitya kwisitya sokutya. Spoon i-shrimp ngaphezulu kwaye ukhonze ushushu. Phezulu ngamayeza amatsha afana ne-scallions okanye iparsley kwaye usebenze kunye nemifuno, enje nge-zucchini kwisidlo esisempilweni.

Zininzi iindlela ezilula zokwenza iigrits zibe sempilweni. Zama ukulandela ezi ngcebiso zingasentla okanye usebenzise enye yeeresiphi ezisempilweni ezibonelelweyo.

Umgca wezantsi

Iigrits sisitya esiqhelekileyo saseMelika eseMazantsi esenziwe ngomhlaba, umbona owomileyo kwaye sityebile ngentsimbi kunye neevithamini B.

Iindidi zomhlaba-wamatye zinesondlo ngakumbi, njengoko ziqhutywa kancinci kunendlela ezikhawulezayo, eziqhelekileyo, okanye ezikhawulezayo.

Nangona iigrits ziphilile, zihlala zinikwa izithako ezinekhalori ephezulu. Oku kunokubandakanya ubisi, itshizi, isiraphu, iswekile, ibhekoni kunye nezinye inyama eziqhotsiweyo okanye ezenziweyo.

Ukukhetha ezinye iindlela ezinempilo, ezisezantsi, njengeziqhamo ezintsha, endaweni yeswekile kunye neesiraphu okanye ukusebenzisa amanzi kunye nomhluzi endaweni yobisi luphela yindlela elula yokunciphisa iikhalori.

Ukuba unengxaki ekufumaneni iinguqulelo zamatye ezinesondlo apha ekuhlaleni, ungazithenga kwi-Intanethi.