Polenta: Chikafu, MaCalori, uye Zvakanakira

Zvemukati

• Polenta zvinovaka muviri chokwadi
• Polenta ine hutano here?
• Yakakwirira mune yakaoma carbs
• Zvakaringana ropa-shuga-inoshamwaridzika
• Akapfuma mune antioxidants
• Gluten-isina
• Nzira yekugadzira polenta
• Chinokosha

Paunofunga nezve zviyo zvakabikwa, mikana iwe unofunga nezve oatmeal, mupunga, kana quinoa.

Chibage chinowanzo kufuratirwa, asi chinogonawo kunakidzwa senzvimbo yakabikwa yezviyo padivi kana zviyo kana ichishandiswa senge chibage.

Polenta idhishi inonaka inogadzirwa nekubika hupfu hwepasi mumvura ine munyu. Kana zviyo zvayamwa mvura, zvinonyevenuka zvobva zvasanduka kuita svutugadzike, pariji yakaita sendiro.

Iwe unogona kuwedzera maruva, zvinonhuwira, kana grated chizi yekuwedzera kunhuwirira.

Inotangira kuchamhembe kweItaly, polenta isingadhuri, iri nyore kugadzirira, uye yakanyanyisa kuita zvinhu, saka zvakanaka kuti uzive.

Ichi chinyorwa chinoongorora chikafu, hutano hunobatsira, uye mashandisiro epolenta.

Polenta zvinovaka muviri chokwadi

Plain polenta isina chizi kana kirimu yakaderera mune macalorie uye ine mashoma mashoma emavitamini akasiyana siyana nemaminerari. Uyezve, semamwe zviyo, inzvimbo yakanaka yecarbs.

Iyo 3/4-mukombe (125-gramu) kushumirwa kwepolenta yakabikwa mumvura inopa (, 2):

• Makorori: 80
• Carbs: 17 magiramu
• Mapuroteni: 2 magiramu
• Mafuta: isingasviki 1 gramu
• Fiber: 1 gramu

Iwe unogona zvakare kutenga yakadhakwa polenta yakarongedzwa mutabhu. Chero bedzi izvo zvinongedzo zvichingova mvura, chibage, uye pamwe munyu, ruzivo rwehutano runofanira kuramba rwakafanana.

Yakawanda yakaputirwa uye yakatobikwa polenta inogadzirwa kubva muchibage chakadzimwa, zvichireva kuti hutachiona - chikamu chemukati cheiyo tsanga yezviyo - chabviswa. Naizvozvo, haina kutariswa seyetsanga yakazara.

Utachiona ndipo panochengeterwa mafuta mazhinji, B mavitamini, uye vhitamini E. Izvi zvinoreva kuti kubvisa utachiona kunobvisawo huzhinji hwezvinhu zvinovaka muviri. Nekudaro, hupenyu hwesherufu hwepaketi yepolenta kana chibage chakabviswa chakawedzerwa, sezvo paine mafuta mashoma ekushandura rancid ().

Kana iwe uchida, iwe unogona zvakare kugadzira polenta iyo yakakwira mu fiber uye mavitamini nekusarudza yakazara chibage chibage - ingo tsvaga mazwi "chibage chakazara" pane chinongedzo chitambi.

Kubika polenta mumukaka pachinzvimbo chemvura kunogona kuwedzera zvakakosha zvinovaka muviri asi kuchawedzerawo kuverenga kwekoriori.

Zvakawanda senge mupunga, polenta inowanzo shandiswa sedivi dhishi kana chigadziko cheimwe chikafu. Yakaderera mumapuroteni nemafuta, uye inowirirana zvakanaka nenyama, hove dzegungwa, kana chizi kugadzira chikafu chakazara.

Polenta idhiri reItari-senge dhishi iyo inogadzirwa nekubika chibage mumvura uye munyu. Iyo yakakwira muma carbs asi ine huwandu hune mwero hwe macalorie. Kuti uwane fiber yakawanda uye zvinovaka muviri, zviite nezviyo zvakakwana panzvimbo pechibage chakabiwa.

Polenta ine hutano here?

Chibage chimwe chezvirimwa zvakakosha zvezviyo pasi rose. Muchokwadi, iyo tsanga yakakosha yemamiriyoni mazana maviri evanhu (2, 4).

Pachezvayo, chibage hachipi hunyanzvi hwakazara hwezvakakwana. Nekudaro, kana ikadyiwa pamwe nezvimwe zvekudya zvinovaka muviri, inogona kuve nenzvimbo mune chikafu chine hutano.

Yakakwirira mune yakaoma carbs

Mhando yechibage chinoshandiswa kugadzira chibage uye polenta chakasiyana nechibage chinotapira chiri pamuguri chaunofarira muzhizha. Iyo nyeredzi nyeredzi mhando yemunda wechibage iyo yakakwira mune yakaoma carbs.

Makomputa akaomeswa anocherwa zvishoma zvishoma pane zvakapusa carbs. Nekudaro, ivo vanobatsira kukuchengetedza iwe uchinzwa uzere kwenguva yakareba uye nekupa inogara-simba rinogara.

Amylose uye amylopectin ndiwo maviri mafomu e carbs mune starch (2).

Amylose - inozivikanwawo seinodzivirira starch nekuti inoramba kugaya - inosanganisira 25% yesitashi mune chibage. Iyo yakabatana nehutano hushuga hweropa uye insulin mazinga. Iyo yakasara yeiyo starch amylopectin, iyo inogaya kugayiwa (2, 4).

Zvakaringana ropa-shuga-inoshamwaridzika

Iyo glycemic index (GI) inoratidza kuti chikafu chakapihwa chingakwidza sei huwandu hweshuga yeropa pachiyero che1-100. Iyo glycemic mutoro (GL) kukosha kunokoshesa saizi yekushandira kuona kuti chikafu chingakanganisa sei mashuga eropa ().

Nepo polenta yakakwira mumastarchy carbs, ine GI yepakati ye68, zvichireva kuti haifanire kukwidziridza shuga rako reropa nekukurumidza. Iyo zvakare ine yakaderera GL, saka haifanire kukonzera yako shuga yeropa kuti ikwire zvakanyanya mushure mekuidya ().

Izvo zvakati, zvakakosha kuti uzive kuti iyo GI uye GL yezvikafu zvinokanganiswa nechimwe chinhu chaunodya panguva imwe chete.

Kana iwe uine chirwere cheshuga, iyo American Diabetes Association inokurudzira kutarisa kune yakazara carb zvirimo muchikafu chako pane kungoita zvikamu zvacho 'glycemic zviyero ().

Izvi zvinoreva kuti iwe unofanirwa kunamatira kune zvidiki zvidimbu zve polenta, senge 3/4 mukombe (125 gramu), uye wozvibatanidza nezvikafu semiriwo nenyama kana hove kuti uzvienzanise.

Akapfuma mune antioxidants

Chibage cheyero chinoshandiswa kugadzira polenta chakakosha sosi yeanopa antioxidants, ayo ari makomponi anobatsira kuchengetedza maseru mumuviri wako kubva kukuvara kwei oxidative. Mukuita kudaro, ivo vanogona kubatsira kudzikisa njodzi yako yezvimwe zvirwere zvine chekuita nezera (, 9).

Iyo inonyanya kukosha antioxidants mune yero chibage chibage macarotenoid uye phenolic makomputa (9).

Iyo carotenoids inosanganisira carotenes, lutein, uye zeaxanthin, pakati pevamwe vazhinji. Aya mavara echisikigo anopa chibage chegorosi yero yeruvara uye akabatana nenjodzi yakaderera yezvirwere zvemaziso senge zera-rakabatana macular kupera, pamwe nechirwere chemwoyo, chirwere cheshuga, gomarara, uye kuora mwoyo ().

Phenolic makemikari mune yeyero chibage anosanganisira flavonoids uye phenolic acids. Ivo vane mutoro wemamwe ayo anovava, anovava, uye ezvinonhuwira zvinonaka (9,).

Aya makomponi anofungidzirwa kudzikisa njodzi yezvirwere zvine chekuita nezera kuburikidza neayo antioxidant zvivakwa. Ivo zvakare vanobatsira kuvharira kana kudzikisa kuzvimba mumuviri wese nepfungwa (9,).

Gluten-isina

Chibage, uye nekudaro chibage, zvakasununguka zvisina guten, saka polenta inogona kunge iri sarudzo yakanaka yezviyo kana iwe uchitevera chikafu chisina-gluten.

Zvakadaro, inogara iri pfungwa yakanaka kuongorora musanganiswa wezvakanyorwa zvakanaka. Vamwe vagadziri vanogona kuwedzera zvineguteni zvigadzirwa, kana chigadzirwa chinogona kugadzirwa mune chimwe chivakwa chinogadzirawo zvineguteni chikafu, zvichiwedzera njodzi yekusangana-kusvibiswa.

Mhando zhinji dzepolenta dzinotaura kuti zvigadzirwa zvavo zvine gluten-isina pakanyorwa.

Polenta idyo isina hutano yeguteni-isina uye sosi yakanaka yeantioxidants iyo inobatsira kuchengetedza maziso ako uye kudzikisa njodzi yako yezvimwe zvirwere zvisingaperi. Izvo hazvifanire kukanganisa zvakaipa mashuga eropa rako sekureba sekunge iwe unonamira kune anonzwisisika chikamu chikamu.

Nzira yekugadzira polenta

Polenta iri nyore kugadzirira.

Mukombe mumwe chete (125 gramu) wechibage chakaoma pamwe nemikombe mina (950 mL) yemvura inogadzira makapu 4-5 (950-1888 mL) epolenta. Mune mamwe mazwi, polenta inoda mana-kune-imwe chiyero chemvura kune chibage. Unogona kugadzirisa izvi zviyero zvichienderana nezvinodiwa.

Iyi kamukira ichaita polenta yakasviba:

• Uya nemikombe mina (950 mL) yemvura isina munyu kana muto kumota muhari.
• Wedzera 1 mukombe (125 gramu) yepakiti yakarongedzwa kana yero yezviyo.
• Kurudzira zvakanaka uye kudzikisira kupisa kusvika pasi, uchibvumira iyo polenta kuti ite uye ite.
• Vhara iyo hari uye rega polenta ibike kwemaminetsi makumi matatu nemakumi mana, ichikurudzira yega 5-10 maminetsi kuti irege kuomerera pasi uye nekupisa.
• Kana iwe uri kushandisa chiriporipocho kana nekukurumidza-kubika polenta, zvinotora chete 3-5 maminetsi kuti ubike.
• Kana zvichidikanwa, kurisa iyo polenta neimwe yekuwedzera munyu, maorivhi, grated Parmesan chizi, kana matsva kana akaomeswa miriwo.

Kana iwe uchida kuyedza yakabikwa polenta, dururira iyo yakabikwa polenta mupani yekubheka kana dhishi uye ubike pa350 ° F (177 ° C) kwemaminitsi makumi maviri, kana kusvika yakasimba uye zvishoma goridhe. Rega itonhorere uye igure muzvikwere zvekushandira.

Chengeta chibage chakaomeswa mumudziyo unodzivirira munzvimbo inotonhorera, yakaoma, uye chengeta mundangariro dzakanakisa-ne-zuva. Kazhinji, degedminated polenta ine hwakareba masherufu hupenyu uye inofanirwa kugara ingangoita gore rimwe.

Zviyo zvese zvezviyo zvinofanirwa kushandiswa mukati memwedzi mitatu. Neimwe nzira, chengeta mufiriji kana mufiriji kuti uwedzere hupenyu hwesherufu.

Paunenge wagadzirirwa, polenta inofanirwa kuchengetwa mufiriji yako uye inakirwe mukati memazuva 3-5.

Polenta iri nyore kubika uye inoda chete mvura uye munyu. Pakarepo kana kukurumidza-kubika kunotora maminetsi mashoma, nepo nguva dzose polenta inotora maminetsi makumi matatu kusvika makumi mana. Ita shuwa yekuchengetera chibage chakaomeswa nemazvo uye ushandise zvinoenderana neyakanakisa-nemazuva ari mupakeji.

Chinokosha

Kubva kuNorthern Italy, polenta iri nyore kugadzirira uye inoshanda mushe senge dhishi remukati rakabatanidzwa neprotein sosi kana miriwo yesarudzo yako.

Iyo yakakwira mumakirabhu akaomarara ayo anokubatsira kuti unzwe uzere kwenguva yakareba, zvakadaro haina kukwirira mumacalorie. Iyo zvakare yakasununguka isina gluten, ichiita sarudzo yakanaka kune chero munhu anotevera chikafu chisina-gluten.

Uyezve, polenta inozvirumbidza zvimwe zvinogona kuve nehutano. Iyo izere nemakarotenoid uye mamwe ma antioxidants ayo anobatsira kuchengetedza maziso ako uye anogona kudzikisa njodzi yako yezvimwe zvirwere.

Kuti uwane zvinovaka muviri zvakanyanya kubva kupolenta, zvigadzirire nehuremu hwese hwezviyo pane kudzikisa chibage.