Bli nye nusi mí katã míelɔ̃a ɖuɖu. Woɖae, wotɔ dzoe, alo wowɔe wòzu popcorn... evivina aleke kee nèɖaɖui o. Gake ɖe nèse mɔli si wotsɔ bli wɔe kpɔa? Woyɔa nuɖuɖu sia si ame geɖe lɔ̃a ŋdi nuɖuɖu le dukɔwo abe Amerika ene me be "grits." Eyata egbea, mina míakpɔ nusiwo grits nye, nunyiame si le wo me, kple viɖe siwo le wo ŋu na míaƒe lãmesẽ ɖa.
Kpuie ko la, nukae nye grits?
Grits nye bli si wofli ko, eye zi geɖe la, wotsɔa tsi, notsi, alo lãmi ɖanɛ vaseɖe esime wòazu ƒoƒoe si le abe kreme ene .
Le vivia gome la, wotsɔa bli wɔa grits, eyata bli la mee vivi vevitɔa tsona. Gake vivia trɔna le nusi míetsɔna dea eme (dze, sukli, chili) nu. Ame aɖewo lɔ̃a evivi, ame bubuwo hã lɔ̃a dze.
Vovototo si le grits kple nuɖuɖu bubu siwo sɔ kplii dome
Ðewohĩ èse ŋkɔ bubuwo abe esia ene kpɔ. Ele bɔbɔe be nàse egɔme ne ènya nya vovototo sueawo ko.
- Grits kple Polenta: Polenta nye nuɖuɖu si wotsɔa bli si wotu hã. Gake bli ƒomevi si wozãna kple alesi wotuae la to vovo, eyata meɖina abe bli ene o.
- Grits kple Cream of Wheat: Esia to vovo kura. Esi wònye be Cream of Wheat nye mɔli si wotsɔ lu ƒe wɔ ƒomevi aɖe wɔ ta la, eƒe vivi kple dzedzeme siaa to vovo na grits.
- Grits kple Cornmeal: Wotsɔa bli ƒomevi ɖeka wɔa wo ame evea siaa. Gake bli si wotsɔa bli ƒoa nui nyuie wu grits, si le abe abolomegba ene. Zi geɖe la, míezãnɛ tsɔ ɖaa nu alo tsɔ blaa lã kple tɔmelã ne míele nu ɖam.
Nu vevitɔe nye be grits nye mɔ nyui aɖe si dzi nàto awɔ nuɖuɖu si da sɔ ƒe akpa aɖe. Vevietɔ ne ètia nuku blibo siwo wotsɔ ƒo ƒui.
Nukawoe nye grits ƒomeviwo?
Grit ƒomevi vovovowoe li. Wodea vovototo ƒomevi siawo me to alesi wowɔa bli ƒe aŋgba ŋudɔe me. Akpa etɔ̃ le bli blibo ƒe aŋgba me: eƒe ƒuƒu, dɔlékui la, kple starch si le eme . Grits ƒomevi nɔ te ɖe ne woɖe akpa siawo ɖa alo womeɖe wo ɖa o dzi.
| Grits ƒomevi | Nuɖᴐɖᴐ |
|---|---|
| Kpe-nyigba | Esiawoe nye esiwo me nunyiame le wu eye fibre sɔ gbɔ ɖe wo me wu . Wotu bli ƒe aŋgba bliboa (si me eƒe aŋgba kple dɔlékui hã le). Woxɔa ɣeyiɣi didi hafi woɖana eye woate ŋu agblẽ kabakaba, eyata woate ŋu adzra wo ɖo ɖe nufamɔ̃ me ɣeyiɣi didi wu. |
| Kabakaba alo Edziedzi | Woɖea woƒe ŋutigbalẽ kple dɔlékui ƒomevi siawo ɖa, eye starch si le eme koe susɔna. Esia wɔnɛ be woate ŋu adzrae ɖo ɣeyiɣi didi wu. Gake esi nunyiame mele wo me o ta la, vitamin kple mineral doa ŋusẽ wo ɣeaɖewoɣi. |
| Enumake | Esiawo nye grits siwo woɖa eye tsi megale wo me o. Eyata woate ŋu awɔ wo le miniti ʋɛ aɖewo ko me. Nunyiame si le eme la le ʋɛ wu ƒomevi bubuwo. |
| Hominy ƒe nya | Le afisia la, wogblẽa dɔlékuia ɖe megbe eye gotagome ŋutigbalẽ koe wozãna tsɔ zãa alkaline solution. Eyata togbɔ be wokpɔa nunyiame siwo le dɔlékuia me hã la, womekpɔa ka si le ŋutigbalẽa me o. |
Ðe grits nyo na lãmesẽ nyateƒea?
Ẽ, grits nye nuɖuɖu si ɖea vi geɖe na míaƒe lãmesẽ.
- Gluten mele eme o: Le dzɔdzɔme nu la, gluten mele grits me o, si wɔe be wònye tiatia nyui aɖe na amesiwo ŋu gluten ƒe nulɔdɔ le, vevietɔ amesiwo ŋu nɔnɔmewo abe celiac dɔléle ene le .
- Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe eme : Nusiwo tsia dzoxɔxɔ nu le bli meNusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe wo me. Esiawo kpena ɖe mía ŋu míeɖua free radicals, siwo gblẽa nu le lãmenugbagbevi siwo le míaƒe ŋutilã me ŋu. Nuɖuɖu si me antioxidants sɔ gbɔ ɖo ɖuɖu ate ŋu aɖe dɔlélewo abe dzidɔ, suklidɔ ƒomevi evelia , kple kansa ene xɔxɔ ƒe afɔkua dzi akpɔtɔ .
- Enyo na ŋku ƒe lãmesẽ: Nusiwo tsia dzoxɔxɔ nu ƒomevi eve siwo woyɔna be lutein kple zeaxanthin le grits me. Esiawo kpena ɖe ame ŋu wòkpɔa nu nyuie eye wòkpɔa ame ta tso ŋkudɔ siwo dona tso tsitsi gbɔ me . Gake nenɔ susu me na wò be ne èɖa ami le ami me la, ate ŋu agblẽ nunyiame sia si woyɔna be lutein la dome.
- Eɖea ʋusɔgbɔdɔ ƒe afɔkua dzi kpɔtɔna: Iron sɔ gbɔ ɖe nuku blibowo kple kpe siwo ŋu ŋusẽ le me. Iron le vevie ŋutɔ be woatsɔ axe mɔ ɖe ʋusɔgbɔdɔ si me iron mele o nu . Nɔnɔme sia bɔ ɖe nyɔnu siwo le dzinu kpɔm, ɖevi suewo, kple amagbeɖulawo dome.
Aleke nunyiame si le grits ŋu le?
Grits nye vitamin B geɖe, kpakple nunyiame bubuwo tsoƒe nyui aɖe. Le ete la, nunyiame ƒe agbɔsɔsɔme si le mamã dedie nu na grits ƒuƒu kplu 1/4 (si woɖa abe kplu 1 ene) le ete.
| Nunyiamewo | Lolome |
|---|---|
| Calorie siwo le lãme na ame | 130. Ƒe 130 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 3 ƒe kpekpeme |
| Da ami | gram 0.5 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 27 ye |
| Fiber (fiber) si woyɔna be fibre | gram 2 ƒe kpekpeme |
| Ga | 1.44 miligram (8% le gbesiagbe nudidi me) . |
Bu nu siawo hã ŋu kpɔ.
Be nàkpɔ nunyiame geɖe wu tso kpe gbadzɛwo me la, tia nuku ƒomevi siwo wotsɔ kpe tu alo esiwo wotsɔ nuku blibo wɔe. Azɔ hã, xlẽ nusi woŋlɔ ɖe agbaa dzi be nàkpɔ nunyiame siwo wotsɔ kpe ɖe eŋu.
Nu vevitɔ kekeakee nye nusi nètsɔ ɖua wò grits. Ne èle agbagba dzem be yeaɖe yeƒe lolo dzi akpɔtɔ alo yeaɖu ami alo sukli si nèɖuna dzi la, ƒo asa na bɔta alo cheese geɖe dede wò lãgbalẽgolowo me, sukli geɖe dede wo me, alo wo ɖuɖu enuenu kple nuwo abe bacon ene.
Ke boŋ te nuwo abe esiawo ene kpɔ:
- Tsɔ notsi alo tsi si me ami mesɔ gbɔ ɖo o ɖa grits.
- Le sukli teƒe la, tsɔ atikutsetse kakɛ aɖewo siwo wofli la de edzi.
- Ðue kple nane abe gbegãdzi, lãmi, alo amagbe siwo woɖa ene.
- Le míaƒe nukpɔsusu nu la, woate ŋu ase vivi na esia ne wotsɔ notsi nyui kple akɔɖu sambol.
Aleke nèwɔa grits?
Grit wɔwɔ le bɔbɔe ŋutɔ. Nusi sɔ kple wo nɔewo le goawo katã me enye grits kplu 1 kple tsi kplu 4 alo tsi bubu (notsi, lãmi). Gake esia ate ŋu ato vovo le esi ƒomevi nèzã nu, eyata anyo wu be nàlé ŋku ɖe mɔfiame siwo le agbalẽviawo me ŋu. Kpe gbadzɛ siwo wotu la axɔ abe miniti 30-45 ene hafi woaɖa, gake woate ŋu awɔ kpe gbadzɛ siwo woɖa kabakaba le ɣeyiɣi si mede miniti 10 o me.
Gbedasi si Wotsɔ Yi Aƒeme
- Grits nye mɔli si me nunyiame le si wotsɔa bli ƒuƒu wɔe.
- Le dzɔdzɔme nu la, esiawo me gluten mele o, si wɔe be wosɔ nyuie na amesiwo ŋu gluten ƒe nulɔdɔ le.
- Ne èdi nunyiame kple ka si sɔ gbɔ wu la, tia nuku blibowo, abe kpe-tutu ene .
- Nunyiame siwo doa lãmesẽ ɖe ŋgɔ abe antioxidants, vitamin B, kple iron ene le grits me.
- Viɖe siwo le grits ŋu le lãmesẽ me nɔ te ɖe alesi nèɖanɛ kple alesi nèɖunɛ dzi. Ƒo asa na bɔta, cheese, sukli, alo nuɖuɖu siwo me ami le fũu akpa dede eme.
- Ne atikewɔwɔ ƒe nɔnɔme aɖewo le ŋuwò (e.g., suklidɔ, dzidɔ) la, nunya anɔ eme be nàbia wò ɖɔkta hafi atsɔ grits akpe ɖe wò nuɖuɖu ŋu.
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