He aha nā momona, a he olakino lākou?

Anter

• He aha nā grits?
• Loaʻa nā ʻike pono
• Nā pono olakino o nā grits
• Paka i nā ʻano antioxidant
• ʻAno ʻole gluten
• Hiki ke pale aku i nā maʻi maka degenerative
• Hiki ke kōkua i ka hakakā ʻana i ka anemia
• Nā haʻahaʻa o ka grits
• Nā ala olakino e hoʻomākaukau ai i nā grits
• Grits a me ka berry ʻaina kakahiaka
• ʻO ka ʻōpae olakino a me ka grits
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Grits kahi ipu makemake nui ʻia e hoʻopau ākea ʻia ma ka hema o ʻAmelika Hui Pū ʻIa.

Hana ʻia lākou mai ka maloʻo maloʻo, kulina (Ka mānoanoa) kuke ʻia i loko o nā wai like ʻole - me ka wai, ka waiū, a me ka waiū - a hiki i ka hui ʻana i kahi like me ka momona, momona, porridge.

ʻOiai he mea mahalo nui ʻia ka grits, nui ka poʻe e haʻohaʻo inā maikaʻi lākou nāu.

Loiloi kēia ʻatikala i nā grits, me kā lākou meaʻai, nā pono, a inā paha he olakino lākou.

He aha nā grits?

ʻO Grits kahi ipu makemake ʻia ʻAmelika Hema i hana ʻia mai ka palaoa i wili ʻia a i ʻūlū ʻia paha.

Hoʻomaʻamaʻa pinepine ʻia lākou ma ke ʻano he ʻaina kakahiaka a i ʻole ʻaoʻao ʻaoʻao a hana mau ʻia mai nā ʻano kulina ʻē aʻe i kapa ʻia he kulina niho, nona ka ʻāpana palupalu, starchy (1).

Hoʻomoʻa mau ʻia nā granula kulina i wāwahi ʻia i loko o ka wai wela, ka waiū, a i ka moa hoʻi a hiki i kahi kūpaʻa momona akā momona e like me ka porridge.

Hoʻohui pinepine ʻia nā grits me nā mea ʻono, e like me ka waiūpaʻa, kō, syrups, cheeses, a me nā ʻiʻo e like me ka bacon, shrimp, a me nā iʻa.

Hiki iā ʻoe ke kūʻai i nā ʻano grits he nui, e like me:

• Kahua-pōhaku. Hana ʻia kēia mau mea mai ka ʻohi palaoa maloo holoʻokoʻa i wili ʻia i ka wili. ʻOi aku ka paʻakikī o kēia ʻano i nā hale kūʻai no ka mea he ola pōkole kona a he 30-60 mau minuke e kuke ai ma ke kapuahi (2).
• ʻO Hominy. Hana ʻia kēia mau mea mai nā hua kulina i hoʻoulu ʻia i loko o kahi wai alkali e hoʻoluʻolu i ka pericarp paʻakikī (ka iwi i waho a i ʻole ke poʻo o ka hull). Holoi ʻia ka pericarp, a laila hemo, a hana ka mau kulina i ka hana hou e hana i ka hominy ().
• Wikiwiki a maʻa mau. Hoʻomaʻamaʻa kēia ʻano i ke kaʻina hana, e pili ana i ka hemo ʻana i ka pericarp a me ka germ (embryo waiwai nui), no laila, ʻoi aku ka lōʻihi o ko lākou ola. ʻO nā mana maʻamau ka honua waena aʻo ka wikiwiki ka lepo maikaʻi (2).
• Instant. Kēia precooked, dehydrated mana ua i nā pericarp a me ka germ. Loaʻa ākea lākou i nā hale kūʻai.

ʻO Grits kahi ipu makemake ʻia o ʻAmelika Hema i hana ʻia mai ka lepo, ka palaoa maloʻo. Hoʻomoʻa pinepine ʻia lākou i ka waiū, ka wai, a i ka moa paha a hiki i kahi kūpaʻa momona, momona.

Loaʻa nā ʻike pono

Loaʻa i nā grits kekahi ʻano o nā wikamina, nā minelala, a me nā antioxidants.

Hoʻokahi kīʻaha (257 gram) o ka kuke, nā grits maʻamau e hāʻawi i nā mea momona (4):

• Kalepona: 182
• Kumuʻiʻo: 4 gram
• Momona: 1 gram
• Kāpena: 38 gram
• Puluniu: 2 gram
• Folate: 25% o ka Reference Daily Intake (RDI)
• Thiamine: 18% o ka RDI
• Niacin: 13% o ka RDI
• Riboflavin: 12% o ka RDI
• Hao: 8% o ka RDI
• ʻO ka Vitamin B6: 7% o ka RDI
• Makanekiuma: 5% o ka RDI
• Kiniki: 4% o ka RDI
• Phosphorous: 4% o ka RDI

ʻO ka mea e kahaha loa ai ka grits he kiʻekiʻe lākou i ka hao, a he mea nui ia no ka hana ʻana o ke koko ʻulaʻula. Hoʻopili pū lākou i nā huaʻai B he nui, e like me folate a me thiamine, a me nā helu o ka potassium, pantothenic acid, calcium, a me ka huaola E ().

Eia nō naʻe, ʻoi aku ka liʻiliʻi o nā wikamina a me nā minelala - e like me ka calcium a me nā huaora A a me C - ma mua o nā ʻano papa pōhaku i hana ʻia mai nā hua kulina holoʻokoʻa (4).

ʻO ia no ka mea ua hele lākou i kekahi mau hanana o ka hana ʻana, kahi e lawe i nā ʻāpana nutritious o ke kulina e like me ka pericarp a me ka germ (2).

Hāʻawi nā grits i nā ʻano huaola like ʻole a kiʻekiʻe loa i ka hao a me nā huaora B. ʻOi aku ka momona o nā ʻano pōhaku, no ka mea ʻaʻohe o lākou pericarp a me germ e hemo ai.

Nā pono olakino o nā grits

Ma muli o ka momona o ka grits, ʻo ka ʻai ʻana iā lākou e hāʻawi ai i kahi keu olakino olakino.

Paka i nā ʻano antioxidant

ʻO nā Antioxidant nā mea e pale i kāu mau hunaola mai ka hōʻino kūwaho manuahi.

ʻO nā radical manuahi he moleola reactive nui i hiki ke launa me kāu mau pūnaewele a hōʻeha i nā mea i hoʻopili ʻia i nā kūlana mau, e like me nā maʻi puʻuwai a me kekahi mau maʻi ʻino ().

Loaʻa i nā grits nā antioxidant ikaika - me lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, a me syringic acid - i pili i nā pono olakino ikaika.

ʻO kahi laʻana, hōʻike nā noiʻi kanaka e hiki i nā antioxidants lutein a me zeaxanthin ke pale aku i nā maʻi maka degenerative e like me cataract a pale aku paha i kou ʻili mai ka lā pōʻino (,,).

ʻAno ʻole gluten

ʻO Gluten kahi ʻohana o nā protein i loaʻa i nā hua e like me ka palaoa, bale, spelling, a me ka rai.

Hiki i ka hapa nui o ka poʻe ke ʻai i nā meaʻai gluten me ka ʻole o nā hopena maikaʻi ʻole. Eia nō naʻe, hiki i ka poʻe me ka maʻi celiac a i ʻole non-celiac gluten ke ʻike i nā hopena ʻaoʻao, e like me ka bloating, diarrhea, constipation, ʻeha o ka ʻōpū, a me ka luhi (,).

ʻAʻohe gluten-kūlohelohe nā grits, ʻo ia hoʻi he koho kākela kūpono no nā poʻe e pale i kēia ʻohana o nā protein.

Eia nō naʻe, inā loaʻa ʻoe i ka maʻi celiac a i ʻole ka ʻike gluten non-celiac, heluhelu i ka lepili no nā ʻōlelo aʻoaʻo no ka hoʻohaumia gluten. Hoʻopaʻa kekahi mau mea hana i ka kulina i nā pono like me nā huahana gluten-based.

Hiki ke pale aku i nā maʻi maka degenerative

Loaʻa i nā grits ka lutein a me ka zeaxanthin - nā mea nui anti-antioxidants no ke olakino maka.

Loaʻa nā mea ʻelua i nā kiʻekiʻe kiʻekiʻe i loko o ka retina - ka ʻāpana o kou maka e hoʻohuli i ka mālamalama i mau hōʻailona e hiki i kou lolo ke hoʻomaopopo ().

Loulou kekahi mau noiʻi kanaka i ka ʻai lutein kiʻekiʻe a me ka zeaxanthin i kahi makaʻu haʻahaʻa o nā maʻi maka degenerative, e like me nā cataract a me nā degeneration macular e pili ana i ka makahiki (AMD) (,).

ʻO ka mea hou aku, hiki i kēia mau antioxidant ke pale i kou mau maka i ka hōʻino ʻia e nā kukui polū weliweli ().

Kōkua ke kukui aniani lōʻihi i kou kino e ʻike i ke ao ma ke kāohi ʻana i ka hana o melatonin - kahi hōmona e kōkua ai i kou kino e hoʻomaha i hiki ai iā ia ke hiamoe nui.

Eia nō naʻe, hiki i ka nui o ke aniani uliuli-aniani ke hoʻopōʻino i ke kornea - ka maka o waho o kou maka ().

Hiki ke kōkua i ka hakakā ʻana i ka anemia

ʻO ka Anemia kahi ʻano i loaʻa ʻole ai i kou mauʻiʻo a me nāʻiʻo i lawa ka oxygen e hana pono ai. ʻO nā ʻōuli e like me ka luhi, ʻili keʻokeʻo, a me ka hanu liʻiliʻi ().

ʻO kahi kumu maʻamau o ka anemia ka lawa ʻole o ka hao. Me ka ʻole o ka hao, ʻaʻole hiki i kou kino ke hana pono i ka hemoglobin - kahi mea kōkua i nā hunaola ʻulaʻula e lawe i ka oxygen ().

Kōkua paha ka Grits i ka pale ʻana i ka anemia hemahema o ka hao. He kumu waiwai nui lākou o ka hao mea kanu, me hoʻokahi kīʻaha (257 gram) e hāʻawi ana ma kahi o 8% o ka RDI (4).

Hiki i ka hemahema folate ke kumu i ka anemia, no ka mea, kōkua ka folate i kou kino e hana i nā ʻulaʻula koko. Kuhi ʻia nā Grits me ka folate - hāʻawi iā 25% o ka RDI i kēlā me kēia ʻapu (257 mau gram) (4,).

Hiki i nā Grits ke kōkua i ka hakakā ʻana i ka anemia a pale aku i nā maʻi maka degenerative. He gluten-kūlohelohe hoʻi lākou a kahi kumu maikaʻi o nā antioxidant.

Nā haʻahaʻa o ka grits

ʻOiai hāʻawi ka grits i kekahi mau pōmaikaʻi kūpono maikaʻi, loaʻa iā lākou nā downsides he nui.

No ka poʻe hoʻomaka, nā ʻano i loaʻa ākea - e like me ka wikiwiki, maʻa mau, a me ka manawa koke - i hana ʻia e kahi kaʻina e lawe i ka pericarp kernel corn (ʻili waho) a me germ (embryo). Haʻalele kēia i ka endosperm, ka starchy (2).

Hoʻouka ʻia ka pericarp a me ka germ me nā mea momona, no laila wikiwiki, maʻa mau, a me nā manawa koke ʻaʻole e hoʻokomo i nā huaola āpau āu e manaʻo ai mai nā mana pōhaku, i hana ʻia mai nā hua kulina holoʻokoʻa (2).

ʻO kahi laʻana, loaʻa nā grits i hana ʻia i ka liʻiliʻi o ka fiber ma mua o nā hua kulina holoʻokoʻa, no ka mea ua hana ʻia lākou mai ke kulina me ka pericarp i hoʻoneʻe ʻia. ʻO ka pericarp kahi kumu nui o ka fiber.

ʻO ka pulupulu kahi ʻano o ka carbohydrate hiki ʻole ke hoʻopili ʻia i hoʻopili ʻia i nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka digestion, ka hoʻoliʻiliʻi ʻana o ke koko kolesterol, nā manaʻo hoʻonui o ka piha, a me ka pohō kaumaha ().

ʻOiai ʻoi aku ka nui o nā koho momona a nā mana pōhaku, ʻoi aku ka paʻakikī o ka loaʻa ʻana i nā hale kūʻai - ʻoiai ke noho ʻoe ma waho o ka United States Hema.

ʻO kekahi hemahema o ka grits ke hana maʻamau ʻia a lawelawe ʻia paha ma ka ʻaoʻao o nā mea calorie kiʻekiʻe, e like me ka waiū, ka bata, ka tī, nā syrup, ka puaʻa, a me nā iʻa iʻa i kālua ʻia.

ʻO ka ʻai ʻana i nā meaʻai momona a ka calorie e alakaʻi pinepine ai i ka loaʻa ʻana o ke kaupaona a me nā pilikia olakino e pili ana i ka momona e like me ka maʻi puʻuwai i ka manawa (,).

ʻOi aku ka nui o nā mea momona ma mua o ka grits, regular, a me ka grits ma mua o ka ʻano papa-pōhaku. Hoʻohui ʻia, hoʻohui like ʻia lākou me nā mea calorie kiʻekiʻe, kahi e alakaʻi ai i ka loaʻa ʻana o ke kaumaha inā ʻai pinepine ʻia.

Nā ala olakino e hoʻomākaukau ai i nā grits

ʻOiai hoʻohui pinepine ʻia nā grits me nā mea waiwai momona, hiki iā ʻoe ke hoʻomākaukau iā lākou i nā ala olakino ʻē aʻe.

Eia kekahi mau ʻōlelo aʻoaʻo e hana i kou olakino olakino:

• E hoʻohana iki i ka tī a me ka bata.
• E hoʻohana i ka aila ʻoliva puʻupaʻa ma kahi o ka bata.
• Pākuʻi i nā mea kanu hou aku.
• Hoʻohui i nā hua hou ma kahi o ke kō a me nā syrups ʻono.
• E hoʻohana i ka waiū liʻiliʻi a me ka nui o ka wai a me ka wai.

Eia kekahi mau ʻōkuhi grit olakino hiki iā ʻoe ke hoʻāʻo ma ka home.

Grits a me ka berry ʻaina kakahiaka

Hana kēia mea ʻono meli momona i kahi ʻono ʻoluʻolu hoʻoilo kakahiaka ʻē aʻe.

Nā lawelawe: 4

• 1 kīʻaha (240 gram) o nā grits-ground grits, maloʻo
• 2 mau kīʻaha (470 ml) o ka waiū holoʻokoʻa
• 1 kīʻaha (235 ml) o ka wai
• 1/4 teaspoon o ka paʻakai
• 1 punetēpō (15 gram) o ka waiūpaʻa ʻole
• 2 punetēpu (40 ml) o ka meli
• 1/2 kīʻaha (75 gram) o nā hua hou
• 1 punetēpō (8 mau gram) o nā hua paukena

1. I loko o kahi ipu nui, e hoʻomoʻi i ka waiū, ka wai, ka paʻakai, a me nā grits. E hoʻolapalapa i ka hui.
2. E hoʻoulu i ka meli a me ka waiūpata. E hoʻemi i ka wela i kahi simmer a waiho i ka kuke no 20-30 mau minuke, a i ʻole a mānoanoa a momona.
3. Wehe i ka wela a me ka ladle i loko o nā pola lawelawe. E lawelawe i ka mahana me nā hua hou a me nā hua ʻumeke.

ʻO ka ʻōpae olakino a me ka grits

ʻOno kēia meaʻai iʻa iʻa iʻa - akā haʻahaʻa i nā calories.

Nā lawelawe: 4

• 1 kīʻaha (240 gram) o nā grits-ground grits, maloʻo
• 2 mau kīʻaha (470 ml) o ka wai
• 2 mau kīʻaha (470 ml) o ka moa moa
• 1/2 kīʻaha (60 gram) o ka tī cheddar, grated
• 1 kīʻaha (150 gram) o ka ʻakaʻokiʻoki
• 2 tīpune o kālika kālua ʻia
• 4 punetēpu (60 ml) o ka wai lemon
• 1 teaspoon o ka paʻakai
• 1/2 teaspoon o ka pepa ʻeleʻele honua
• 1 teaspoon o ka paprika
• 3 punetēpu (45 gram) o ka waiūpaʻa ʻole a i ʻole 3 mau punetēpu (45 ml) o ka aila ʻoliva
• 1 paona (450 gram) o ka ʻōpae maka, peeled a deveined
• Koho: koho ʻia i nā aniani ʻōmaʻomaʻo lahilahi, no nā mea hoʻonani

1. I loko o kahi ipu nui, e hoʻohui i ka wai, ka pala, ka paʻakai, ka pepa, a me ka grits. E hoʻolapalapa.
2. E hoʻopili i ka waiūpaka a i ʻole ka aila. E hoʻemi i ka wela i kahi simmer a waiho i ka kuke no 20-30 mau minuke, a i ʻole a mānoanoa a momona.
3. Wehe i ka wela, e hoʻomoʻi i ka tī, a ʻoniʻali loa.
4. E holoi i ka ʻōpae, hoʻomaloʻo, a pā i ka pā a hiki i ka wā e ʻāpala. Hoʻohui i nā ʻakaʻakai, wai wai lemona, kālika, a me ka paprika, a kulu no 3 mau minuke.
5. E kīloi i ka grits i loko o kahi pola lawelawe. E kīʻaha i ka ʻōpae ma luna a lawelawe mehana. ʻO luna me nā mea kanu hou e like me ka scallions a i ʻole ka pāhiri a lawelawe pū me nā mea kanu, e like me zucchini no kahi pāʻina ʻoi aku ke olakino.

Nui nā ala maʻalahi e hana i ke olakino olakino. E hoʻāʻo e hāhai i nā ʻōlelo aʻoaʻo ma luna a i ʻole hoʻohana i kekahi o nā papa kuhikuhi olakino i hāʻawi ʻia.

Ke laina lalo

ʻO Grits kahi kīʻaha ʻAmelika Hema i hana ʻia mai ka lepo, kulina maloʻo a waiwai nui i ka hao a me nā huaora B.

ʻOi aku ka momona o nā ʻano pōhaku, no ka mea, emi ka hana ʻana ma mua o ka wikiwiki, maʻamau, a me nā manawa koke.

ʻOiai maikaʻi ke olakino o ka grits, lawelawe pinepine ʻia lākou me nā mea calorie kiʻekiʻe. Pākuʻi ʻia paha kēia me ka waiū, nā paʻi waiū, nā syrup, ke kō, ka puaʻa, a me nā ʻiala palai a i hoʻomoʻa ʻia.

ʻO ke koho ʻana i nā koho ʻē aʻe, calorie haʻahaʻa, e like me nā huaʻai hou, ma kahi o ke kō a me nā syrups a i ʻole ka hoʻohana ʻana i ka wai a me ka broth ma kahi o ka waiū holoʻokoʻa he ala maʻalahi ia e ʻoki ai i nā calorie.

Inā loaʻa iā ʻoe ka pilikia e ʻike i nā mana pōhaku nutritious ma kahi kūloko, hiki iā ʻoe ke kūʻai iā lākou ma ka pūnaewele.