Polenta: Nutr, Calories, a me nā Pōmaikaʻi

Anter

• ʻO nā pono pono Polenta
• He olakino polenta anei?
• Kiʻekiʻena i nā carbs paʻakikī
• ʻAno-koko-ʻoluʻolu
• Rich i nā antioxidants
• ʻAʻohe Gluten
• Pehea e hana ai i ka polenta
• Ke laina lalo

Ke noʻonoʻo ʻoe i nā hua i kuke ʻia, manaʻo paha ʻoe i ka oatmeal, laiki, a i ʻole quinoa.

Nānā pinepine ʻole ʻia ʻo Corn, ʻoiai hiki ke ʻoluʻolu ʻia e like me ka ʻaoʻao ʻaoʻao palaoa i hoʻomoʻa ʻia a i ʻole cereal ke hoʻohana ʻia i ke ʻano o ka palaoa.

ʻO Polenta kahi mea ʻono maikaʻi i hana ʻia e ka kuke ʻana i ka pala pala pala i ka wai paʻakai. Ke omo nā kīʻaha i ka wai, palupalu lākou a lilo i kīʻaha momona, porridge-like.

Hiki iā ʻoe ke hoʻohui i nā mea kanu, nā mea ʻala, a i ʻole ka waiū palaunu no ka ʻono keu.

Ke kumu mai nei i ka ʻĀkau o ʻItalia, he mea kumukūʻai ʻole ka polenta, maʻalahi e hoʻomākaukau, a me nā mea āpau loa, no laila pono ke ʻike.

Nānā kēia ʻatikala i ka meaʻai, nā pono olakino, a me nā hoʻohana o ka polenta.

ʻO nā pono pono Polenta

ʻO ka polenta polina me ka ʻole o ka waiū a i ʻole ka kirimalu he haʻahaʻa haʻahaʻa ia i nā calori a loaʻa i nā nui o nā wikamina a me nā minelala. Hoʻohui, e like me nā huaʻai ʻē aʻe, kahi kumu maikaʻi o nā kālaki.

Hāʻawi kahi 3/4-cup (125-gram) o ka polenta i kuke ʻia i ka wai (, 2):

• Kalepona: 80
• Kāpena: 17 gram
• Kumuʻiʻo: 2 gram
• Momona: ma lalo o 1 gram
• Puluniu: 1 gram

Hiki iā ʻoe ke kūʻai i nā polenta i hoʻomoʻomo ʻia i loko o ka paipu. ʻOiai ka wai wale nō nā mea pono, ka palaoa, a me ka paʻakai paha, e noho like ka ʻikepili no ka meaʻai.

Hana ʻia ka hapa nui o ka polenta i hoʻomoʻa ʻia a hoʻomākaukau ʻia mai ka kānana degermined, ʻo ia hoʻi ka germ - ka ʻaoʻao o loko o ka ʻoka kulina - ua hemo. No laila, ʻaʻole i manaʻo ʻia he palaoa holoʻokoʻa.

ʻO ka germ kahi e mālama nui ʻia ai ka momona, nā wikamina B, a me ka huaola E. ʻO ke kumu o ka hemo ʻana o ka germ i kekahi o kēia mau meaolaola. No laila, ua hoʻonui ʻia ke ola papa o ka polenta pūʻolo a i ʻole ka degmine i hoʻohiolo ʻia, no ka mea, ʻoi aku ka liʻiliʻi o ka momona e huli i ka rancid ().

Inā makemake ʻoe, hiki iā ʻoe ke hana i ka polenta i ʻoi aku ka kiʻekiʻe ma ka fiber a me nā huaora ma ke koho ʻana i ka palaoa palaoa - e nānā maʻalahi i nā huaʻōlelo "kānana holoʻokoʻa" ma ka lepili mea hoʻohui.

ʻO ke kuke ʻana i ka polenta i ka waiū ma kahi o ka wai hiki ke hoʻohui i nā meaola nui akā e hoʻonui pū ʻia hoʻi ka helu o ka calorie.

E like me ka laiki, hoʻohana pinepine ʻia ka polenta ma ke ʻaoʻao a i ʻole kumu no nā meaʻai ʻē aʻe. Haʻahaʻa ia i ka protein a me ka momona, a hui maikaʻi me nā ʻiʻo, nā iʻa iʻa, a me nā tī e hana i kahi pāʻina piha.

ʻO Polenta kahi ipu porridge Italia e like me ka kuke ʻana i ka palaoa i ka wai a me ka paʻakai. He kiʻekiʻe ia i nā carbs akā he helu kaulike kona o nā calories. I mea e loaʻa hou ai ka fiber a me nā mea momona, hana iā ia me ka palaoa holoʻokoʻa ma kahi o ka palaoa i kiki ʻia.

He olakino polenta anei?

ʻO ka palaoa kekahi o nā mea kanu cereal koʻikoʻi i ka honua. I ka ʻoiaʻiʻo, he hua ʻai nui ia no 200 miliona mau kānaka (2, 4).

Ma kāna iho, ʻaʻole hāʻawi ka palaoa i kahi kumu piha o nā meaʻai. Eia nō naʻe, ke ʻai pū ʻia me nā meaʻai momona ʻē aʻe, hiki ke loaʻa kahi i kahi papaʻai olakino.

Kiʻekiʻena i nā carbs paʻakikī

ʻOko ke ʻano o ke kulina e hoʻohana ai i ka palaoa a me ka polenta ʻokoʻa i ka palaoa momona ma ka cob āu e hauʻoli ai i ke kauwela. ʻO ia kahi ʻano starchier o ke kīhāpai māla i kiʻekiʻe i nā carbs paʻakikī.

Hoʻomaʻemaʻe lohi ʻia nā carbs paʻakikī ma mua o nā carbs maʻalahi. No laila, kōkua lākou e mālama iā ʻoe me ka piha no ka lōʻihi a hāʻawi i ka ikehu lōʻihi.

ʻO Amylose a me amylopectin nā ʻano ʻelua o nā carbs i ka starch (2).

ʻO Amylose - i ʻike ʻia he starch kūpaʻa no ka mea kūpaʻa ia i ka digestion - 25% o ka starch i ka palaoa. Pili ia i ke kō kō ke olakino olakino a me nā kiʻekiʻe o ka insulin. ʻO ke koena o ka starch ka amylopectin, kahi i lawe ʻia (2, 4).

ʻAno-koko-ʻoluʻolu

Kuhi ka papa kuhikuhi glycemic (GI) i ka nui o kahi meaʻai i hāʻawi ʻia e hoʻāla ai i kāu mau kō kō i ke ana o 1-100. ʻO ka ukana glycemic (GL) kahi waiwai i nā mea i ka nui o ka lawelawe e hoʻoholo ai pehea ka hopena o ka meaʻai i nā pae kō kō ().

ʻOiai kiʻekiʻe ka polenta i nā carbs starchy, loaʻa iā ia kahi GI waena o 68, ʻo ia hoʻi ʻaʻole pono e hāpai koke i kāu mau kō kō kō. Loaʻa iā ia kahi GL haʻahaʻa, no laila ʻaʻole pono ia e hoʻonui i kāu kō kō i kiʻekiʻe loa ma hope o ka ʻai ʻana iā ia ().

ʻO kēlā, he mea nui e ʻike ʻo ka GI a me ka GL o nā meaʻai e hoʻopili ʻia e ka mea ʻē aʻe āu e ʻai ai i ka manawa like.

Inā loaʻa ʻoe i ka maʻi diabetes, paipai ka American Diabetes Association i ka nānā ʻana i ka nui o nā ʻike kalbika i kāu pāʻina ma mua o nā ana glycemic ().

ʻO ia hoʻi ʻoe e hoʻopili i nā ʻāpana liʻiliʻi o ka polenta, e like me 3/4 kīʻaha (125 gram), a hoʻopili iā ia me nā meaʻai e like me nā mea kanu a me nā ʻiʻo a iʻa paha e kaulike ia.

Rich i nā antioxidants

ʻO ka cornmeal melemele i hoʻohana ʻia e hana i ka polenta kahi kumu waiwai nui o nā antioxidant, ʻo ia nā mea hoʻohui e kōkua i ka pale ʻana i nā hunaola i kou kino mai ka hōʻino oxidative. I ka hana ʻana pēlā, kōkua paha lākou i ka hōʻemi ʻana i kou makaʻi i kekahi mau maʻi pili i ka makahiki (, 9).

ʻO nā antioxidant nui loa i ka cornmeal melemele nā ​​carotenoids a me nā hui phenolic (9).

ʻO nā carotenoids pū me nā carotenes, lutein, a me zeaxanthin, i waena o nā mea ʻē aʻe he nui. Hāʻawi kēia mau pigment kūlohelohe i ka palaoa i kona kala melemele a pili ʻia i ka makaʻu haʻahaʻa o nā maʻi maka e like me ka degeneration macular e pili ana i ka makahiki, a me nā maʻi puʻuwai, ka maʻi ʻaʻai, ka maʻi ʻaʻai, a me ka dementia ().

ʻO nā hui Phenolic i loko o ka palaoa melemele e komo pū me flavonoids a me nā phenolic acid. ʻO lākou ke kuleana no kekahi o kāna ʻono ʻawaʻawa, ʻawaʻawa, a me astringent (9,).

Manaʻo ʻia kēia mau mea hoʻohui e hōʻemi i ka makaʻi o nā maʻi e pili ana i ka makahiki ma o kā lākou waiwai antioxidant. Kōkua lākou i ka palaka a hoʻoliʻiliʻi paha i ka mumū ma loko o ke kino a me ka lolo (9,).

ʻAʻohe Gluten

ʻO Corn, a pēlā ka palaoa, he gluten-kūlohelohe ia, no laila hiki i ka polenta ke koho i ka palaoa maikaʻi inā ʻoe e hāhai i ka papaʻai gluten-ʻole.

Eia nō naʻe, he mea maikaʻi mau e nānā pono i ka lepili mea hoʻohui pono. Hoʻohui paha kekahi mau mea hana i nā mea gluten, a i ʻole hana ʻia ka huahana i kahi hanana e hana pū i nā meaʻai i loaʻa i ka gluten, e hoʻonui ana i ka makaʻala o ke keʻa.

Hōʻike ka nui o nā polenta o kā lākou huahana me ka gluten-ʻole ma ka lepili.

ʻO Polenta kahi palaoa gluten-maikaʻi olakino a me kahi kumu maikaʻi o nā antioxidant e kōkua i ka pale ʻana i kou mau maka a hōʻemi i kou makaʻi i kekahi mau maʻi maʻi mau. ʻAʻole pono ia e hoʻopili maikaʻi i kāu mau kō kō kō ke kūpaʻa ʻoe i ka nui o ka ʻāpana kūpono.

Pehea e hana ai i ka polenta

Maʻalahi ka hoʻomākaukau o Polenta.

Hoʻokahi kīʻaha (125 gram) o ka palaoa maloʻo a me 4 mau kīʻaha (950 ML) o ka wai e hana i 4-5 mau kīʻaha (950-1888 mL) o ka polenta. I nā huaʻōlelo ʻē aʻe, koi ka polenta i ka lakene ʻehā a hoʻokahi o ka wai i ka palaoa. Hiki iā ʻoe ke hoʻoponopono i kēia mau ana ma muli o kāu mau pono.

E hana ana kēia meaʻai i ka polenta holika.

• E lawe mai i 4 mau kīʻaha (950 mL) o ka wai paʻakai māmā a i ʻole nā ​​waihona i kahi paila i loko o kahi ipuhao.
• Hoʻohui i 1 kīʻaha (125 gram) o ka polenta pūʻolo a i ʻole ka palaoa melemele.
• E hoʻopili pono iā ia a hoʻoliʻiliʻi i ka wela i haʻahaʻa, e ʻae a mānoanoa ka polenta.
• Uhi i ka ipuhao a waiho i ka polenta e kuke no 30-40 mau minuke, e hoʻouluulu i kēlā me kēia 5-10 mau minuke i mea e pipili ʻole ai i lalo a e ʻaʻā ana hoʻi.
• Inā ʻoe e hoʻohana ana i ka polenta kuke wikiwiki a wikiwiki paha, e lawe wale ʻia he 3-5 mau minuke e kuke.
• Inā makemake ʻia, kau i ka polenta me ka paʻakai hou, ka ʻaila ʻoliva, ka pā pala Parmesan i kuʻi ʻia, a i ʻole nā ​​mea kanu hou a maloo paha.

Inā makemake ʻoe e hoʻokolohua me ka polenta i hoʻomoʻa ʻia, ninini i ka polenta i hoʻomoʻa ʻia i loko o ka pā bakena a i ʻole ke kīʻaha a hoʻomoʻa ia ma 350 ° F (177 ° C) ma kahi o 20 mau minuke, a i ʻole a paʻa a gula iki hoʻi. E hōʻoluʻolu a ʻokiʻoki iā ia i mau pahu no ka lawelawe ʻana.

E mālama i ka palaoa maloʻo i loko o kahi pahu ea i kahi anuanu, wahi maloʻo, a e hoʻomanaʻo i ka lā maikaʻi loa. ʻO ka maʻamau, he ola lōʻihi ka polenta degerminated a pono e hala ma kahi o 1 makahiki.

Pono e hoʻohana maʻamau i ka palaoa palaoa i loko o 3 mau mahina. ʻOkoʻa, e mālama ia i loko o kāu pahu hau a i ʻole ka pahu hau e hoʻonui ai i ka ola.

I ka manawa e hoʻomākaukau ai, pono e mālama ʻia ka polenta i loko o kāu pahu hau a ʻoliʻoli ma waena o 3-5 mau lā.

Maʻalahi ʻo Polenta e kuke a koi wale i ka wai a me ka paʻakai. ʻO ke kuke wikiwiki a kuke wikiwiki paha i mau minuke, ʻoiai ʻo ka polenta maʻamau he 30-40 mau minuke. E nānā pono e mālama pono i ka palaoa maloʻo a hoʻohana iā ia e like me nā lā ʻoi loa ma ka pūʻolo.

Ke laina lalo

Mai ka ʻĀkau o ʻItalia, maʻalahi ka polenta e hoʻomākaukau a hana maikaʻi me kahi ʻaoʻao ʻaoʻao i hui pū ʻia me kahi kumu protein a i ʻole nā ​​mea kanu āu i koho ai.

Kiʻekiʻena ia i nā carbs paʻakikī e kōkua iā ʻoe e piha no ka lōʻihi, akā ʻaʻole kiʻekiʻe ia i nā calories. He gluten-kūlohelohe hoʻi ia, e hana ana i kahi koho maikaʻi no kēlā me kēia mea e ukali i ka papaʻai gluten-ʻole.

Eia kekahi, ke kaena nei ʻo polenta i kekahi mau pono olakino hiki ke loaʻa. Piha ia i nā carotenoids a me nā antioxidant ʻē aʻe e kōkua i ka pale ʻana i kou mau maka a hōʻemi paha i kou makaʻi i kekahi mau maʻi.

No ka loaʻa ʻana o nā mea momona mai ka polenta, hoʻomākaukau iā ia me ka palaoa palaoa palaoa ma mua o ka degmised cornmeal.