Chii chinonzi grits, uye vane hutano here?

Zvemukati

• Chii chinonzi grits?
• Inokanganisa chokwadi chekudya
• Hutano mabhenefiti e grits
• Rongedza akasiyana antioxidants
• Zvinonzwisisika kuti gluten-isina
• Inogona kudzivirira kubva mukusagadzikana kweziso kusagadzikana
• Inogona kubatsira kurwisa kupererwa neropa
• Kuderera kwema grits
• Hutano nzira dzekugadzirira grits
• Uchi uye bheri mangwanani emangwanani
• Shrimp ine hutano uye grits
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Grits idyo inozivikanwa dhishi yakanyanya kudyiwa mhiri kweSouth United States.

Izvo zvakagadzirwa kubva kune dzakaomeswa, pasi chibage (Chibage) yakabikwa mune zvakasiyana-siyana zvinwiwa - zvinosanganisira mvura, mukaka, kana muto - kusvikira musanganiswa wasvika pakukora, kwakatapira, porridge-yakafanana kuenderana.

Nepo grits ichizivikanwa zvisingaite, vanhu vazhinji vanonetseka kana ivo vakakunakira iwe.

Ichi chinyorwa chinoongorora grits, kusanganisira chikafu chavo, mabhenefiti, uye kuti vane hutano here.

Chii chinonzi grits?

Grits inozivikanwa inozivikanwa yekuSouth America dhishi rakagadzirwa kubva pakapwanywa kana pasi pezviyo.

Anonyanya kushandiswa sekudya kwekuseni kana padivi dhishi uye anowanzo gadzirwa kubva kune akasiyana chibage anonzi dent chibage, iyo ine yakapfava, ine starchy kernel (1).

Iyo yakapwanyika chibage granules inowanzo bikwa mune inopisa mvura, mukaka, kana muto kudzamara yasvika pakukora asi inotapira kuenderana iyo yakafanana ne porridge.

Grits dzinowanzo sanganiswa nezvinhu zvinonaka, senge ruomba, shuga, manyuchi, chizi, uye nyama senge bhekoni, shrimp, uye catfish.

Unogona kutenga akati wandei grits, kusanganisira:

• Dombo-pasi. Izvi zvinogadzirwa kubva kune tsanga dzezviyo dzakaomeswa, dzakaomeswa pasi muchigayo. Mhando iyi iri kunetsa kuwana muzvitoro nekuti ine kahupenyu kasherufu kapfupi uye inotora maminetsi makumi matatu-60 kuti ibike pachitofu (2).
• Hominy. Izvi zvinogadzirwa nezviyo zvezviyo zvakanyoroveswa mumhinduro yealkali kupfava iro rakaoma pericarp (goko rekunze kana hura). Iyo pericarp inoshambidzwa, yobva yabviswa, uye tsanga dzechibage dzinoenderera mberi nekugadziriswa kugadzira hominy ().
• Kurumidza uye yenguva dzose. Aya marudzi anoitwa ekugadziriswa, ayo anosanganisira kubvisa iyo pericarp uye hutachiona (hutumbu hwakapfuma hwemuviri), saka vane hupenyu hwakareba hwakareba. Shanduro dzakajairika ivhu repakati nepakati nekukurumidza dzakatsetseka pasi (2).
• Pakarepo. Iyi precooked, isina mvura vhezheni yakave neese ari maviri pericarp uye hutachiona hwabviswa. Iwo anowanikwa zvakanyanya muzvitoro zvekutengesa.

Grits inozivikanwa inozivikanwa yekuSouth America dhishi rakagadzirwa kubva pasi, chibage chakaomeswa. Izvo zvinowanzo bikwa mumukaka, mvura, kana muto kudzamara zvasvika pakukora, kwakapfava kusagadzikana.

Inokanganisa chokwadi chekudya

Grits ine akasiyana mavitamini, zvicherwa, uye antioxidants.

Imwe kapu (257 gramu) yezvakabikwa, zvakajairika zvinopa zvinotevera zvinovaka muviri (4):

• Makorori: 182
• Mapuroteni: 4 magiramu
• Mafuta: 1 gramu
• Carbs: 38 magiramu
• Fiber: 2 magiramu
• Tsamba: 25% yeReferenzi Mazuva ese Intake (RDI)
• Thiamine: 18% yeiyo RDI
• Niacin: 13% yeiyo RDI
• Riboflavin: 12% yeiyo RDI
• Iron: 8% yeiyo RDI
• Vhitamini B6: 7% yeiyo RDI
• Magnesium: 5% yeiyo RDI
• Zinc: 4% yeiyo RDI
• Phosphorus: 4% yeiyo RDI

Chii chinonyanya kufadza nezve grits ndechekuti iwo akakwirira musimbi, izvo zvakakosha pakugadzirwa kwemasero matsvuku eropa. Izvo zvakare zvinosanganisira akawanda B mavitamini, senge folate uye thiamine, pamwe nekuronda yakawanda ye potassium, pantothenic acid, calcium, uye vhitamini E ().

Nekudaro, zvenguva dzose shanduro dzine mashoma mavitamini uye zvicherwa - senge calcium uye mavitamini A neC - kupfuura mhando dzematombo-pasi akagadzirwa kubva kuzere zviyo zviyo (4).

Izvi zvinodaro nekuti vanoenda mumatanho akati wandei ekugadzirisa, ayo anobvisa zvikamu zvinovaka muviri zvechibage sepericarp nechirwere (2).

Grits inopa dzakasiyana siyana zvinovaka muviri uye inonyanya kukwirira nesimbi uye B mavitamini. Mhando dzematombo-dzevhu dzinowedzera hutano, sezvo dzisina pericarp uye hutachiona hwabviswa.

Hutano mabhenefiti e grits

Nekuti grits ine hutano hwakanyanya, kuidya kunogona kupa zvinonakidza zvehutano mabhenefiti.

Rongedza akasiyana antioxidants

Antioxidants zvinhu zvinodzivirira maseru ako kukuvara kwemahara.

Mahara radicals anonyanya kushanda mamorekuru ayo anogona kusangana nemaseru ako uye kukonzera kukuvara kwave kwakabatanidzwa kune chisingaperi mamiriro, kusanganisira chirwere chemoyo uye mamwe kanzira ().

Grits ine yakasimba antioxidants - inosanganisira lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, uye syringic acid - izvo zvakabatanidzwa kune zvine simba hutano mabhenefiti ().

Semuenzaniso, zvidzidzo zvevanhu zvinoratidza kuti ma antioxidants lutein uye zeaxanthin anogona kudzivirira kubva mukusagadzikana kweziso kusagadzikana senge cataract uye inogona kudzivirira ganda rako kubva kukuvara kwezuva (,,).

Zvinonzwisisika kuti gluten-isina

Gluten mhuri yemapuroteni anowanikwa muzviyo zvakaita segorosi, bhari, chiperengo, uye rye.

Vazhinji vanhu vanogona kudya zvekudya zvine gluten musina mhedzisiro. Nekudaro, vanhu vane chirwere chechiliac kana kusagadzikana kwecliac gluten vanogona kusangana nemhedzisiro, sekuzvimba, manyoka, kuzvimbirwa, kurwadziwa nemudumbu, uye kuneta (,).

Grits zvakasununguka zvine gluten-isina, zvinoreva kuti ndiyo yakakodzera carb imwe nzira kune vanhu vanofanirwa kudzivirira iyi mhuri yemapuroteni.

Zvakadaro, kana iwe uine chirwere checliac kana chisiri-celiac gluten senzwi, verenga chinyorwa chekunyeverwa kwekusvibiswa kweguten. Vamwe vagadziri vanogadzira chibage mune zvivakwa zvakafanana nezvigadzirwa zvegluten.

Inogona kudzivirira kubva mukusagadzikana kweziso kusagadzikana

Grits dzine lutein uye zeaxanthin - akakosha antioxidants ehutano hwemaziso.

Ose ari maviri anowanikwa munzvimbo dzakadzika mukati me retina - chikamu cheziso rako chinoshandura mwenje kuita zviratidzo uropi hwako hunogona kunzwisisa ().

Dzidzo dzinoverengeka dzevanhu dzinobatanidza yakakwira lutein uye zeaxanthin inodya kune yakaderera njodzi yekusagadzikana kweziso kusagadzikana, senge cataract uye zera-zvine chekuita nezera macular degeneration (AMD) (,).

Uyezve, izvi antioxidants zvinogona kuchengetedza maziso ako kubva kukuvara neinogona kukuvadza bhuruu mwenje ().

Chiedza cheblue-wavelength chinobatsira muviri wako kuziva nguva yemasikati nekudzvinyirira kugadzirwa kwemelatonin - hormone inobatsira muviri wako kuzorora kuitira kuti igone kurara zvakadzama.

Nekudaro, yakawandisa bhuruu-wavelength mwenje kusvibiswa kunogona kukuvadza iyo cornea - rako rekunze kwekunze rukoko ().

Inogona kubatsira kurwisa kupererwa neropa

Anemia mamiriro ezvinhu umo mhasuru dzako uye matukhu hazvigamuchire oxygen yakakwana kuti ishande nemazvo. Zviratidzo zvinosanganisira kuneta, rakachenuruka ganda, uye kupfupika kwemweya wekufema ().

Chikonzero chakajairika chekushaya ropa kushomeka kwesimbi. Pasina ayoni, muviri wako haugone kugadzira hemoglobin yakakwana - chinhu chinobatsira masero matsvuku eropa kutakura okisijeni ().

Grits inogona kubatsira kudzivirira kubva kusimbi-kushomeka anemia. Ivo sosi huru yesimbi-yakavakirwa simbi, ine kapu imwe (257 gramu) ichipa dzakatenderedza 8% yeiyo RDI (4).

Kushayikwa kwevanhu kunogona kukonzera kupererwa neropa, sezvo faturi inobatsira muviri wako kuita masero matsvuku eropa. Grits dzakazara nefolate - inopa 25% yeiyo RDI pamukombe (257 gramu) (4,).

Grits inogona kubatsira kurwisa kupererwa neropa uye kudzivirira kubva kune akati wandei anodonha maziso kusagadzikana. Izvowo zvakasununguka zvine gluten uye yakanaka sosi ye antioxidants.

Kuderera kwema grits

Nepo grits ichipa zvimwe zvinonakidza zvinogona kubatsira, ivo vane akati wandei pasi.

Kutanga, mhando dziripo - senge dzinokurumidza, dzakajairika, kana dzekukasira - dzinoitwa nenzira inobvisa chibage kernel pericarp (ganda rekunze) uye utachiona (embryo). Izvi zvinongosiya endosperm, iyo ine starchy chinhu (2).

Iyo pericarp uye hutachiona hwakatakurwa nezvinovaka muviri, saka zvinokurumidza, zvakajairika, kana pakarepo mhando hazvisanganise zvese zvinovaka muviri zvaunotarisira kubva kumatombo-pasi shanduro, ayo anogadzirwa kubva kuzere tsanga dzezviyo (2).

Semuenzaniso, ma grits akagadziriswa ane mashoma fiber kupfuura ese chibage tsanga, sezvo ivo vakagadzirwa kubva muchibage ne pericarp yakabviswa. Iyo pericarp ndiyo hombe sosi ye fiber.

Fibre mhando yeakagundika macarhydrate akave akabatanidzwa kune hutano mabhenefiti seakagadziridzwa kugaya, yakaderera ropa cholesterol, kuwedzera manzwiro ekuzara, uye kuonda ().

Nepo matombo-epasi shanduro dziri sarudzo inovaka zvakanyanya, zviri kunetsa kuwana muzvitoro - kunyanya kana uchigara kunze kweSouth United States.

Chimwe chinokanganisa grits ndechekuti ivo vanowanzo gadzirwa pamwe kana kushandirwa pamwe neakakwira-macaloriki zvigadzirwa, senge mukaka, bota, chizi, manyuchi, bhekoni, uye yakabikwa katsi.

Kudya chikafu chine macalorie kakawanda kunogona kutungamira mukuwedzera huremu nehutano hwehukama hune hutano hwehosha yemoyo nekufamba kwenguva (,).

Kurumidza, yenguva dzose, uye nekukurumidza grits ine mashoma zvinovaka muviri kupfuura iwo mabwe-pasi akasiyana. Pamusoro pezvo, iwo anowanzo kuve akabatanidzwa neakakwira-koriori zvigadzirwa, izvo zvinogona kutungamira mukuwedzera huremu kana zvikadyiwa zvakanyanya.

Hutano nzira dzekugadzirira grits

Kunyangwe grits inowanzo kuwiriraniswa neakoriori-akapfuma zvigadzirwa, unogona kuzvigadzirira nenzira dzakawanda dzine hutano.

Heano matipi mashoma ekuita ako grits ave noutano:

• Shandisa zvishoma chizi uye bhotela.
• Shandisa imwe yemhandara yemafuta emuorivhi pane bota.
• Wedzera mimwe miriwo.
• Wedzera michero mitsva panzvimbo yeshuga kana zvinotapira manyuchi.
• Shandisa mukaka mushoma uye mvura yakawanda kana muto.

Heano mamwe ehutano grit mapepa iwe aunogona kuyedza kumba.

Uchi uye bheri mangwanani emangwanani

Iyi kamukira yeuchi-inotapira inogadzira inonaka inodziya yechando chisvusvuro imwe nzira.

Kushumira: 4

• 1 kapu (240 gramu) yematombo-pasi grits, yakaoma
• 2 makapu (470 ml) yemukaka wese
• 1 kapu (235 ml) yemvura
• 1/4 teaspoon yemunyu
• 1 tablespoon (15 gramu) yebhotela isina kuiswa
• 2 mashupuni (40 ml) yeuchi
• 1/2 mukombe (75 gramu) yemabriji matsva
• 1 tablespoon (8 gramu) yemhodzi mhodzi

1. Muhari huru, wedzera mukaka, mvura, munyu, uye grits. Uyai nemusanganiswa kumota.
2. Ita mukati meuchi uye bota. Deredza kupisa kuti uite semota uye rega ubike kwemaminetsi makumi maviri kusvika makumi matatu, kana kusvika pakukora uye nekirimu.
3. Bvisa kubva kupisa uye ladle mukushandira ndiro. Shumira inodziya yakapetwa nemabriji matsva uye mbeu dzemanhanga.

Shrimp ine hutano uye grits

Ichi chikafu chegungwa chine hutano chinonaka - asi chakaderera mumakhalori.

Kushumira: 4

• 1 kapu (240 gramu) yematombo-pasi grits, yakaoma
• 2 makapu (470 ml) emvura
• 2 makapu (470 ml) yemukaka muto
• 1/2 mukombe (60 gramu) ye cheddar cheese, grated
• 1 kapu (150 gramu) yeonikisi yakachekwa
• 2 mashupuni egariki minced
• 4 tablespoons (60 ml) yemonamu
• 1 teaspoon yemunyu
• 1/2 teaspoon yevhu pasi pepuru
• 1 teaspoon yepaprika
• 3 maspuniki (45 gramu) yetiresi isina kurungwa kana maspuni 3 (45 ml) yemafuta emuorivhi
• 1 pondo (450 gramu) ye shrimp yakasvibirira, yakasvuurwa uye yakabviswa
• Zvingasarudzwa: zvakapetwa zvakachekwa girini eiii, yekushongedza

1. Muhari huru, wedzera mvura, muto, munyu, pepper, uye grits. Uyai kune chemota.
2. Ita muhotela kana mafuta. Deredza kupisa kuti uite semota uye rega ubike kwemaminetsi makumi maviri nemakumi matatu, kana kusvika pakora uye wakachena.
3. Bvisa kubva pamoto, wedzera chizi, uye fambisa zvakanaka.
4. Shenesa shrimp, pat pakaoma, uye pani fry kusvikira vatendeuka. Wedzera hanyanisi, ndimu muto, gariki, uye paprika, uye sunga kwemaminitsi matatu.
5. Idya grits mumudziyo unoshumira. Spoon iyo shrimp kumusoro uye shumira inodziya. Pamusoro nemishonga mitsva senge scallion kana parsley uye mushumire pamwe chete nemiriwo, senge zucchini yekudya kune hutano.

Kune nzira dzakawanda dzakareruka dzekugadzira grits hutano. Edza kuteedzera iwo matipi ari pamusoro kana kushandisa imwe yeakanakira mapikicha akapihwa.

Chinokosha

Grits chikafu chinodyiwa chekuSouth America dhishi rakagadzirwa kubva pasi, chibage chakaomeswa uye kunyanya kupfuma nesimbi uye B mavitamini.

Mhando dzematombo-epasi ane hutano, sezvo achigadziriswa zvishoma pane anokurumidza, akajairwa, kana epakarepo mhando.

Kunyangwe grits iine hutano hwakanaka, ivo vanowanzo kupihwa neakakwira-koriori zvigadzirwa. Izvi zvinogona kusanganisira mukaka, cheeses, manyuchi, shuga, bhekoni, uye imwe nyama yakakangwa kana yakagadziriswa.

Kusarudza dzimwe nzira dzakanaka, dzakaderera-koriori, senge michero mitsva, panzvimbo yeshuga uye manyuchi kana kushandisa yakawanda mvura uye muto pane mukaka wese inzira yakapusa yekudzora macalorie.

Kana iwe uchinetseka kuwana mamwe anovaka matombo-mavhezheni epasi munharaunda, unogona kuzvitenga online.