Kɔn na sɔntin we wi ɔl lɛk fɔ it. Boil, roast, or mek am popkon... i de swit no mata aw yu it am. Bɔt yu dɔn ɛva yɛri bɔt pɔrit we dɛn mek wit kɔn? Dis it we pipul laik fo brekfas fo kontri laik Amerika, dem de kol am "grits." So tide, lɛ wi si wetin na grit, wetin na dɛn nyutrishɔn valyu, ɛn us bɛnifit dɛn gɛt fɔ wi wɛlbɔdi.
Fɔ tɔk am simpul wan, wetin na grit?
Grit na jɔs grɔn kɔn kernel, we dɛn kin kuk wit wata, milk, ɔ brot te i gɛt tik, krim kɔnsistɛns.
As fɔ di teys, dɛn kin mek grit wit kɔn, so di men flawa kɔmɔt frɔm di kɔn. Bɔt di flawa kin chenj dipen pan wetin wi ad pan am (sɔl, shuga, chili). Sɔm pipul dɛn lɛk am swit, ɔda wan dɛn lɛk am sɔl.
Di difrɛns bitwin grit ɛn ɔda it dɛn we fiba am
Yu go mɔs dɔn yɛri ɔda nem dɛn lɛk dis. I izi fɔ ɔndastand wans yu no di smɔl smɔl difrɛns dɛn.
- Grits ɛn Polenta: Polenta na it bak we dɛn mek wit grɔn kɔn. Bɔt di kayn kɔn we dɛn kin yuz ɛn di we aw dɛn kin grind am difrɛn, so i nɔ kin krim lɛk grit.
- Grits ɛn Krim ɔf Wit: Dis na tin we rili difrɛn. Bikɔs Krim ɔf Wit na pɔrit we dɛn mek wit wan kayn wit flawa, di teys ɛn di we aw i tan difrɛn frɔm di grit.
- Grit ɛn Kɔnmil: Dɛn mek dɛn ɔl tu wit di sem kayn kɔn. Bɔt kɔnmil na fayn grind pas grit, i tan lɛk bredkrɔm. Wi kin yuz am fɔ bek ɔ fɔ kɔt mit ɛn fish we wi de frɛy.
Di tin we impɔtant pas ɔl na dat grit na fayn we fɔ mek pat pan balans it. Ɛspɛshali if yu pik ɔl-grɛn grit.
Wetin na di kayn grit?
Difrɛn kayn grit dɛn de. Dɛn kayn tin ya kin difrɛn bay di we aw dɛn kin prosɛs di kɔn kernel. Wan ol kɔn kernel gɛt tri pat: di hul, di jem, ɛn di stach we de insay . Di kayn grit de dipen pan if dɛn pul dɛn pat ya ɔ nɔ pul dɛn.
| Tayp fɔ di grit dɛn | Tɔk bɔt |
|---|---|
| Ston-grɔn | Dis na di kayn dεm we gεt mכst nyutrishכn εn fayv -rich tכp dεm . di wan ol kon kεnεl (inklud di husk εn di jεm) dεn kin grכn. Dɛn kin tek lɔng tɛm fɔ kuk ɛn dɛn kin bad kwik kwik wan, so dɛn kin kip dɛn na friza fɔ lɔng tɛm. |
| Kwik ɔ Rigyul | Dɛn kayn ya kin gɛt dɛn skin ɛn dɛn jem we dɛn kin pul, ɛn na di stach nɔmɔ kin lɛf insay. Dis kin mek di shelf layf lɔng. Bɔt bikɔs dɛn nɔ gɛt bɛtɛ tin fɔ it, sɔntɛnde dɛn kin gɛt vaytamɛn ɛn minral dɛn. |
| Naw naw | Dis na grit dɛn we dɛn kuk ɛn we nɔ gɛt wata. So dɛn kin mek dɛn insay sɔm minit dɛn. Di nyutrishɔn valyu smɔl pas ɔda kayn dɛn. |
| Hominy we dɛn kɔl Hominy | na ya, dεn kin lεf di jεm biεn εn na di כta skin nכmכ dεn kin pul bay we dεn de yuz alkaline sכlushכn. So, pan ɔl we dɛn kin gɛt di tin dɛn we de insay di jem, dɛn nɔ kin gɛt di fayv we de na di skin. |
Yu tink se grit rili fayn fɔ wɛlbɔdi?
Yɛs, grit na it we gɛt bɔku bɛnifit fɔ wi wɛlbɔdi.
- Gluten-free: Grit na naturally gluten-free, we mek am fayn opshɔn fɔ di wan dɛn we gɛt gluten alɛji, mɔ di wan dɛn we gɛt kɔndishɔn lɛk celiac disease .
- Rich in antioxidants : Antioksidant dɛn we de insay kɔnDɛn gɛt bɔku tin dɛn we de mek dɛn nɔ gɛt di sik. Dɛn tin ya kin ɛp fɔ kɔntrol di fri radikal dɛn, we kin pwɛl di sɛl dɛn na wi bɔdi. If yu it it we gɛt bɔku antiɔksidant, dat kin mek yu nɔ gɛt sik dɛn lɛk at sik, tayp 2 dayabitis, ɛn kansa .
- Gud fɔ ay wɛlbɔdi: Grit gɛt tu kayn antiɔksidant we dɛn kɔl lutein ɛn zeaxanthin . Dɛn tin ya kin ɛp fɔ mek yu ebul fɔ si fayn ɛn protɛkt yu frɔm di sik dɛn we kin kam pan yu yay we kin kam wit di ej . Bɔt mɛmba se we yu frɛy grit insay ɔyl, dat kin pwɛl dis tin we dɛn kɔl lutein.
- I de ridyus di risk fɔ gɛt anemia: Wul grens ɛn fɔtified grit gɛt bɔku ayɔn. Ayɔn impɔtant fɔ mek yu nɔ gɛt ayrɔn we nɔ gɛt bɛtɛ blɔd . Dis sik kin kɔmɔn pan uman dɛn we gɛt mɔnt, yɔŋ pikin dɛn, ɛn pipul dɛn we nɔ de it bif.
Aw di nyutrishɔnal valyu we grit gɛt?
Grit na gud say fɔ gɛt sɔm B vaytamɛn dɛn, ɛn ɔda tin dɛn we de mek pɔsin gɛt bɔdi. dכn dכn na di avεrej nyutrishכnal valyu fכ 1/4 kכp dray grit (lεk 1 kכp we dεn kuk).
| Di tin dɛn we de mek yu bɔdi fayn | Sayz |
|---|---|
| Kalori dɛn we yu kin gɛt | 130. Na di 130 |
| Protɛin we de mek pɔsin gɛt | 3 gram |
| Bɔmp | 0.5 gram na di wan |
| Kabohaydrɛt dɛn | 27 gram |
| Fayba we dɛn kɔl | 2 gram na yu |
| Ayɛn | 1.44 miligram (8% pan di tin we dɛn nid ɛvride) |
Tink bɔt dɛn tin ya bak.
Fɔ gɛt di mɔ nyutrishɔn frɔm grit, pik ston-grɔn ɔ ɔl-grɛn vayriet. Dɔn bak, rid di lɛbl we de na di paket fɔ si us tin dɛn we dɛn dɔn ad.
Di tin we impɔtant pas ɔl na wetin yu de it yu grit wit. If yu de tray fɔ lɔs yu wet ɔ kɔntrol di fat ɔ shuga we yu de it, nɔ ad bɔku bɔta ɔ chiz to yu grit, ad bɔku shuga pan am, ɔ it am bɔku tɛm wit tin dɛn lɛk bekin.
Bifo dat, tray tin dɛn lɛk dis:
- Kuk grit wit milk ɔ wata we nɔ gɛt bɔku fat.
- Bifo yu put shuga, ad sɔm frut dɛn we yu dɔn kɔt pan am.
- It am wit sɔntin lɛk bins, lentil, ɔ bɔyl vɛjitebul.
- Insay wi opinion, yu kin ɛnjɔy dis wit gud milk broth ɛn kokonat sambol.
Aw yu kin mek grit?
Fɔ mek grit na tin we rili izi. di jεnarכl rεshכn na 1 kכp grit to 4 kכp wata כ כda likwid (milk, brot). Bɔt dis kin difrɛn difrɛn wan bay di kayn we aw yu de yuz, so i bɛtɛ fɔ chɛk di instrɔkshɔn dɛn we de na di paket. Ston-grɔn grit go tek lɛk 30-45 minit fɔ kuk, we dɛn kin mek grit we kuk kwik kwik wan insay lɛs dan 10 minit.
Mɛsej we dɛn kin kɛr go na os
- Grit na pɔrit we gɛt fayn fayn tin dɛn we dɛn mek wit kɔn we dɛn dɔn grɔn.
- Dɛn tin ya nɔ gɛt gluten bay natura, we mek dɛn fayn fɔ di wan dɛn we gɛt alɛji fɔ gluten.
- Fɔ gɛt maksimal nyutrishɔn valyu ɛn fayv, pik ɔl grens, lɛk ston-grɔn .
- Grit gɛt tin dɛn we de ɛp pɔsin fɔ gɛt wɛlbɔdi lɛk antiɔksidant, B vaytamɛn, ɛn ayɔn.
- Di wɛlbɔdi bɛnifit dɛn we grit gɛt dipen pan aw yu kuk ɛn it am. Nɔ ad bɔku bɔta, chiz, shuga, ɔ it dɛn we gɛt fat .
- If yu gɛt ɛni mɛrɛsin (e.g., dayabitis, at sik), i fayn fɔ go to yu dɔktɔ bifo yu ad grit to yu it.
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