Polenta: Isondlo, iiKhalori kunye neziBonelelo

Umxholo

• Iinyani zesondlo sePolenta
• Ngaba ipolenta iphilile?
• Ephakamileyo kwii-carbs ezinzima
• Ngokufanelekileyo iswekile-yegazi-enobubele
• Sisityebi kwii-antioxidants
• Ayinagluten
• Uyenza njani ipolenta
• Umgca wezantsi

Xa ucinga ngeenkozo eziphekiweyo, kunokwenzeka ukuba ucinge nge-oatmeal, irayisi, okanye iquinoa.

Umbona uhlala utyeshelwa, nangona unokonwatyelwa njengokutya okuphekiweyo okuphekwe ecaleni okanye ukutya okuziinkozo xa kusetyenziswa ngendlela yesonka.

I-Polenta sisitya esimnandi esenziwe ngokupheka ingqolowa kumanzi anetyiwa. Xa iinkozo zifunxa amanzi, ziyathamba zize zijike zibe sisityana esicocekileyo esifana nesidudu.

Unokongeza iiherbs, izinongo, okanye itshizi egreyithiweyo ukunambitheka okungaphezulu.

Ukuqala eMantla e-Italiya, i-polenta ayibizi, kulula ukuyilungisa, kwaye ixhaphake kakhulu, ke kufanelekile ukuba uyazi.

Eli nqaku liphonononga isondlo, izibonelelo zempilo, kunye nokusetyenziswa kwepolenta.

Iinyani zesondlo sePolenta

I-Plain polenta ngaphandle kwesonka samasi okanye ukhilimu iphantsi kakhulu kwiikhalori kwaye iqulethe izixa ezilinganiselweyo zeevithamini kunye neeminerals. Kwaye, njengazo ezinye iinkozo, ngumthombo olungileyo wee-carbs.

I-3/4-indebe (125-gram) yokukhonza kwepolenta ephekwe emanzini ibonelela (, 2):

• Iikhalori: 80
• IiCarbs: Iigrama ezili-17
• Iprotheni: 2 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• Ifayibha: 1 gram

Ungathenga kwakhona i-polenta esele iphekiwe efakwe kwityhubhu. Ngethuba nje izithako zingamanzi kuphela, umgubo wengqolowa, kunye netyuwa, ulwazi lwesondlo kufuneka luhlale lufana.

Uninzi lweepolenta eziphekiweyo kunye neziphekiweyo zenziwe ngombona osuswe, oko kuthetha ukuba intsholongwane- eyona nxalenye yangaphakathi ye-kernel yombona-isusiwe. Ke ngoko, ayithathwa njengenkozo epheleleyo.

Intsholongwane kulapho uninzi lwamafutha, iivithamini ze-B, kunye nevithamini E zigcinwa khona. Oku kuthetha ukuba ukususa intsholongwane kususa uninzi lwezi zondlo. Ke, ubomi beshelfoli ye-polenta okanye umgubo wengqolowa ophelisiweyo uyonyuswa, njengoko kunamafutha amancinci okuguqula i-rancid ().

Ukuba ukhetha, unokwenza kwakhona ipolenta ephezulu kwifayibha kunye neevithamini ngokukhetha umgubo wengqolowa opheleleyo - jonga nje amagama athi "ingqolowa iphelele" kwileyibhile yezithako.

Ukupheka ipolenta kubisi endaweni yamanzi kunokongeza izondlo ezibalulekileyo kodwa kuya kwandisa ukubala kweekhalori.

Njengelayisi, i-polenta ihlala isetyenziswa njengesitya esecaleni okanye isiseko sokunye ukutya. Isezantsi iiproteni kunye namafutha, kwaye idibana kakuhle nenyama, ukutya kwaselwandle, okanye itshizi ukwenza isidlo esipheleleyo ngakumbi.

I-Polenta sisidudu esinjengesidudu sase-Italiya esenziwe ngokupheka umgubo wengqolowa emanzini kunye netyuwa. Iphezulu kwii-carbs kodwa inenani eliphakathi leekhalori. Ukufumana ifayibha eninzi kunye nezondlo, yenze ngengqolowa epheleleyo endaweni yomgubo wombona osuswe ngokupheleleyo.

Ngaba ipolenta iphilile?

Umbona sesinye sezona zivuno zibaluleke kakhulu ehlabathini. Ngapha koko, yingqolowa etyebileyo yabantu abazizigidi ezingama-200 (2, 4).

Ngokwayo, umgubo wengqolowa awuboneleli ngomthombo opheleleyo wezakhamzimba. Nangona kunjalo, xa ityiwa kunye nokunye ukutya okunesondlo, inokuba nendawo kwindawo yokutya okusempilweni.

Ephakamileyo kwii-carbs ezinzima

Uhlobo lombona olusetyenziselwa ukwenza umgubo wengqolowa kunye nepolenta lwahlukile kumbona oswiti kwisikhwebu osithandayo ehlobo. Luhlobo lweenkwenkwezi lwengqolowa lwentsimi oluphezulu kwii-carbs ezinzima.

IiCarbs ezintsonkothileyo zigaywa ngokucotha ngakumbi kuneeCarbs ezilula. Ke, ziyanceda ukugcina uziva uzele ixesha elide kwaye zibonelele ngamandla ahlala ixesha elide.

I-Amylose kunye ne-amylopectin zezi ntlobo zimbini zecarbs kwisitatshi (2).

I-Amylose-ekwabizwa ngokuba yi-starch enganyangekiyo kuba iyala ukugaywa-ine-25% yesitashi kwingqolowa. Inxulumene neswekile yegazi esempilweni kunye namanqanaba e-insulin. Intsalela yesitashi yi-amylopectin, ethi icoleke (2, 4).

Ngokufanelekileyo iswekile-yegazi-enobubele

Isalathiso se-glycemic (GI) sibonisa ukuba ukutya okunikiweyo kunganyusa kangakanani amanqanaba eswekile yegazi kwinqanaba le-1-100. Umthwalo we-glycemic (GL) lixabiso elibangela ubungakanani bokusebenza ukumisela indlela ukutya okunokuwachaphazela ngayo amanqanaba eswekile yegazi ().

Ngelixa ipolenta iphezulu kwii-carbs ezinesitatshi, ine-GI ephakathi ye-68, okuthetha ukuba akufuneki inyuse amanqanaba eswekile yegazi ngokukhawuleza. Ikwanayo ne-GL esezantsi, ngoko ke akufuneki ibangele ukuba iswekile egazini lakho inyuke kakhulu emva kokuyitya ().

Oko kwathethi, kubalulekile ukuba wazi ukuba i-GI kunye ne-GL yokutya zichaphazeleka yinto enye oyityayo ngexesha elinye.

Ukuba unesifo seswekile, uMbutho weSwekile waseMelika ucebisa ukugxila kumxholo wecarb kwisidlo sakho kunokuba ujonge imilinganiselo yecandelo le-glycemic ().

Oko kuthetha ukuba kufuneka unamathele kwiinxalenye ezincinci zepolenta, ezinje ngekomityi ye-3/4 (i-125 gram), kwaye uyihlanganise nokutya okufana nemifuno kunye nenyama okanye intlanzi ukuyilinganisela.

Sisityebi kwii-antioxidants

Umgubo wombona omthubi osetyenziselwa ukwenza ipolenta ngumthombo obalulekileyo wee-antioxidants, ezizinto ezinceda ukukhusela iiseli emzimbeni wakho kumonakalo we-oxidative. Ngokwenza njalo, banokunceda ukunciphisa umngcipheko wezifo ezithile ezinxulumene nobudala (, 9).

Ezona antioxidants zibalulekileyo kwimbona etyheli ziicarotenoids kunye neephenolic compounds (9).

Iicarotenoids zibandakanya iicarotenes, i-lutein, kunye ne-zeaxanthin, phakathi kwezinye ezininzi. Ezi zinto zombala wendalo zinika umgubo wombona umbala wawo omthubi kwaye zinxulunyaniswa nomngcipheko osezantsi wezifo zamehlo ezinje ngokudodobala okuhambelana nobudala be-macular, kunye nesifo sentliziyo, isifo seswekile, umhlaza kunye nesifo sengqondo esixhalabisayo ().

Iiphenolic compounds kumgubo wengqolowa omthubi zibandakanya i-flavonoids kunye ne-phenolic acid. Banoxanduva lwezinye zeencasa zayo ezimuncu, ezikrakra, kunye ne-astringent (9,).

Ezi khompawundi kucingelwa ukuba zinciphisa umngcipheko wezifo ezinxulumene nobudala ngokweempawu zazo zokulwa ne-antioxidant. Zikwanceda ukuthintela okanye ukunciphisa ukudumba emzimbeni nasengqondweni (9,).

Ayinagluten

Ingqolowa, ngaloo ndlela umgubo wengqolowa, i-gluten-isimahla ngokwendalo, ke ipolenta inokuba lukhetho olufanelekileyo lokutya okuziinkozo ukuba ulandela ukutya okungahambisani ne-gluten.

Okwangoku, kusoloko kungumbono olungileyo ukuhlolisisa ilebheli yesithako ngononophelo. Abanye abavelisi banokongeza izithako ezine-gluten, okanye imveliso inokwenziwa kwiziko elijongana nokutya okuqulathe i-gluten, ukwandisa umngcipheko wongcoliseko lomnqamlezo.

Iimpawu ezininzi zepolenta zikwathi iimveliso zazo azina-gluten kwileyibhile.

I-Polenta sisonka esine-gluten esempilweni kunye nomthombo olungileyo wama-antioxidants anceda ukukhusela amehlo akho kunye nokunciphisa umngcipheko wezifo ezithile ezinganyangekiyo. Akufanele ichaphazele kakubi amanqanaba eswekile yegazi okoko nje unamathela kubungakanani besabelo esifanelekileyo.

Uyenza njani ipolenta

I-Polenta kulula ukuyilungisa.

Ikomityi enye (125 gram) yomgubo wombona owomileyo kunye neekomityi ezi-4 (950 ml) zamanzi ziya kwenza iikomityi ezi-4-5 (950-1888 mL) zepolenta. Ngamanye amagama, ipolenta ifuna umlinganiso wamanzi ukuya kolunye kumgubo wengqolowa. Unokuyihlengahlengisa le milinganiselo ngokuxhomekeke kwiimfuno zakho.

Le recipe iya kwenza i-polenta e-creamy:

• Yiza iikomityi ezi-4 (950 mL) zamanzi anetyuwa encinci okanye isitokhwe emathunjini.
• Yongeza i-1 indebe (i-125 gram) ye-polenta ephekiweyo okanye ingqolowa etyheli.
• Yivuse kakuhle kwaye unciphise ubushushu ukuya ezantsi, ukuvumela ipolenta ukuba inyibilike kwaye ibambe.
• Yogqume imbiza kwaye ipolenta ipheke kangangemizuzu engama-30 ukuya kwengama-40, ivuselele yonke imizuzu emi-5-10 ukuyigcina incamathele ezantsi kwaye itshise.
• Ukuba usebenzisa ipolenta ekhawulezileyo okanye ekhawulezayo, kuyakuthatha kuphela imizuzu emi-3-5 ukupheka.
• Ukuba unqwenela, yongeza ipolenta ngetyuwa eyongezelelweyo, ioyile yomnquma, itshizi egayiweyo yeParmesan, okanye imifuno emitsha okanye eyomileyo.

Ukuba ufuna ukuzama ipolenta ebhakwe, galela ipolenta ephekiweyo kwisitya sokubhaka okanye isitya kwaye usibhake kwi-350 ° F (177 ° C) malunga nemizuzu engama-20, okanye kude kube yomelele kwaye igolide kancinci. Makhe ipholile kwaye isike kwizikwere zokukhonza.

Gcina ingqolowa eyomileyo kwisitya esingangeni moya kwindawo epholileyo, eyomileyo, kwaye ugcine okona kulungileyo ngomhla. Ngokubanzi, i-polenta egqityiweyo inobomi obude obude kwaye kufuneka ihlale malunga nonyaka.

Umgubo wengqolowa opheleleyo kufuneka usetyenziswe kwisithuba seenyanga ezintathu. Ngenye indlela, yigcine kwifriji okanye kwifriji ukwandisa ubomi beshelfini.

Emva kokulungiswa, i-polenta kufuneka igcinwe kwifriji yakho kwaye iyonwabele kwiintsuku ezingama-3-5.

I-Polenta kulula ukuyipheka kwaye ifuna amanzi kunye netyuwa kuphela. Ukupheka kwangoko okanye ngokukhawuleza kuthatha imizuzu nje, ngelixa ipolenta eqhelekileyo ithatha imizuzu engama-30-40. Qiniseka ukuba ugcina umgubo wombona owomileyo ngokufanelekileyo kwaye uwusebenzise ngokwemihla ebalaseleyo kwiphakheji.

Umgca wezantsi

Imvelaphi yaseNtaliyane, i-polenta kulula ukuyilungisa kwaye isebenza kakuhle njengesitya esecaleni esidityaniswe nomthombo weprotein okanye imifuno oyikhethileyo.

Kuphezulu kwii-carbs ezintsonkothileyo ezikunceda uzive ugcwele ixesha elide, ukanti aziphezulu kakhulu kwiikhalori. Kananjalo ngokwendalo ayinayo i-gluten, isenza ukhetho olufanelekileyo kuye nabani na olandela ukutya okungenagluten.

Ngapha koko, ipolenta ineqhayiya ngezibonelelo ezinokubakho kwezempilo. Igcwele i-carotenoids kunye nezinye i-antioxidants ezinceda ukukhusela amehlo akho kwaye zinokunciphisa umngcipheko wezifo ezithile.

Ukufumana ezona zakha-mzimba kwi-polenta, zilungiselele ngomgubo wengqolowa ogcweleyo endaweni yokutya okususwayo.