Corn hi kan ei duh vek a ni. Boiled, roasted, or popcorn siam... engtiang pawhin ei ila a tui hle. Mahse, corn atanga siam porridge i hre tawh em? America ang ramah chuan chawhmeh atana lar tak he chaw hi "grits" an ti a. Chuvangin vawiin hian grits hi eng nge a nih, eng nutritional value nge a nih, kan hriselna atana eng hlawkna nge a neih tih i en ang u.
A awlsam zawngin, grits chu eng nge ni?
Grits hi corn kernel ground mai mai a ni a, a tlangpuiin tui, bawnghnute emaw broth emaw nen a thick, creamy consistency a neih thlengin an chhum thin.
A thlum lam erawh chu grits hi corn atanga siam a nih avangin a thlum ber chu corn atanga siam a ni. Mahse a thlum chu kan dah belh (salt, sugar, chili) a zirin a danglam thin. Mi thenkhat chuan a thlum an duh a, thenkhat chuan salty an duh bawk.
Grits leh ei tur dang ang chi inthlauhna
Hetiang hming dang hi i hre tawh ngei ang. A danglamna tenau te i hriat veleh hriatthiam a awlsam hle.
- Grits leh Polenta: Polenta hi corn ground atanga siam a ni bawk. Mahse, corn hman chi leh a hmin dan a inang lo a, chuvang chuan grits angin creamy a ni lo.
- Grits leh Cream of Wheat: Hei hi a danglam vek. Cream of Wheat hi wheat flour chi khat atanga siam porridge a nih avangin a thlum leh a lan dan pawh grits nen a danglam vek a ni.
- Grits leh Cornmeal: An pahnih hian corn chi khat atanga siam an ni. Mahse, cornmeal hi grits aiin grind tha zawk a ni a, breadcrumb ang deuh a ni. Baking atan emaw, sa leh sangha kan fry laiin coating atan emaw kan hmang tlangpui.
A pawimawh ber chu grits hi balanced diet-a tel ve theihna kawng tha tak a ni. A bik takin whole-grain grits i thlan chuan.
Grits chi hrang hrangte chu engte nge ni?
Grits hi chi hrang hrang a awm a. Heng chi hrang hrangte hi corn kernel siam dan a\angin a danglam bik a ni. Corn kernel pum pui hian hmun thum a nei a: a hull, a hrik, leh a chhung lam starch . Grits chi hrang hrang hi heng part te hi lakchhuah leh lakchhuah lohah a innghat a ni.
| Grits chi hrang hrang | Hrilhfiahna |
|---|---|
| Lung-a leilung | Hengte hi ei tur tha ber leh fiber -rich chi hrang hrang an ni. Corn kernel pumpui (a hnah leh hrik telin) chu a hmin vek a ni. An chhum rei zawk a, a chhe thuai thei bawk a, chuvangin freezer-ah rei zawk dah theih a ni. |
| Quick emaw Regular emaw pawh nise | Heng chi hrang hrangte hian an vun leh hrik te chu paih chhuakin a chhunga starch chauh a awm ta a ni. Hei hian shelf life rei zawk a siam thei a ni. Mahse, an ei leh in tur a tlem avangin a chang chuan vitamin leh mineral te nen an tichak a ni. |
| Chawpchilh | Hengte hi grits cooked leh dehydrated te an ni. Chuvangin minute tlemte chhungin siam theih an ni. Nutritional value hi chi dang aiin a hniam zawk. |
| Hominy tih a ni | Hetah hian hrik chu hnutchhiah a ni a, a pawn lam vun chauh chu alkaline solution hmangin lakchhuah a ni. Chuvangin hrik chhunga nutrient awmte chu hmu chhuak mah se, vunah fiber awm chu hmuh tur a awm lo. |
Grits hi hriselna atan a tha tak tak em?
Ni e, grits hi kan hriselna atana hlawkna engemaw zat nei ei tur a ni.
- Gluten-free: Grits hi a pianphungah gluten-free a ni a, gluten allergy nei tan chuan duhthlan tur tha tak a ni a, a bik takin celiac disease ang chi condition nei tan chuan duhthlan tur tha tak a ni
- Antioxidants tamna : Corn-ah hian antioxidants a awmAntioxidants an pai hnem hle. Hengte hian kan taksa chhunga cell awmte tichhe thei free radicals te control nan a pui thin. Antioxidant tamna ei hian natna, thinlung natna, type 2 diabetes, leh cancer te a ti tlem thei a ni .
- Mit hriselna atan a tha: Grits hian antioxidant chi hnih lutein leh zeaxanthin te a pai a. Chûngte chuan mit hmuhna ṭha neih theih nân a ṭanpui a, kum upat lama mit natna laka a vênghim bawk . Mahse hre reng ang che, oil-a grits frying hian he nutrient lutein an tih hi a tichhia thei a ni.
- Anemia hlauhawmna a tiziaawm: Whole grains leh fortified grits te hian iron a pai tam hle. Iron tlakchhamna thisen tlakchhamna venna atan iron hi a pawimawh hle . Hetiang dinhmun hi hmeichhe thlasik nei, naupang te, leh sa ei lote zingah a awm fo thin.
Engtin nge grits hian nutritional value a neih?
Grits hi B vitamin engemaw zat awmna tha tak a ni a, chubakah nutrient dang pawh a awm bawk. A hnuaia tarlan te hi dry grits cup 1/4 (cup 1 vel cooked) atana nutritional value average a ni.
| Nutrients a awm bawk | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 130 a ni |
| Protein a awm a | Gram 3 a ni |
| Thau | 0.5 gram a ni |
| Carbohydrates a awm bawk | 27 gram a ni |
| Fiber a ni | 2 gram a ni |
| Thir | 1.44 milligram (nitin mamawh atanga 8%) a ni. |
Heng thilte pawh hi han ngaihtuah teh.
Grits atanga nutrition tam ber hmuh theih nan stone-ground emaw whole-grain chi hrang hrang thlang rawh. Tin, package-a label chhiar la, eng nutrient nge dah tel tih pawh i hmu bawk ang.
A pawimawh ber chu i grits i ei tur hi a ni. I taksa rihna tihtlem emaw, i thau emaw, i sugar ei zat control emaw i tum a nih chuan i grits-ah butter emaw cheese emaw tam tak dah loh tur a ni a, sugar tam tak telh loh tur a ni a, bacon ang chi thil nen ei fo loh tur a ni.
Chu ai chuan hetiang thil hi han ti ve teh:
- Grits chu low-fat milk emaw tui emaw hmangin chhum rawh.
- Sugar ai chuan a chungah thei chi hrang hrang chi hrang hrang dah la.
- Bean, lentils, emaw thlai hmin ang chi thil nen ei rawh.
- Kan ngaihdan chuan hei hi milk broth tha tak leh coconut sambol nen pawh tui takin ei theih a ni.
Engtin nge grits hi i siam thin?
Grits siam hi a awlsam hle. A ratio tlangpui chu grits cup 1 leh tui emaw liquid dang (milk, broth) cup 4 inkar a ni. Mahse, hei hi i hman chi hrang hrang a zirin a danglam thei a, chuvangin package instructions en hi a tha ber. Lung hmanga siam grits hi minute 30-45 vel a ni ang a, quick-cooking grits erawh minute 10 aia rei lovah siam theih a ni thung.
Take-Home Thuchah a ni
- Grits hi ground corn atanga siam porridge tha tak a ni.
- Hengte hi a pianphungah gluten-free an nih avangin gluten allergy nei tan chuan a tha hle.
- Nutritional value leh fiber sang ber atan chuan whole grains, stone-ground .
- Grits hian hriselna tichaktu nutrients antioxidants, B vitamins, leh iron te a pai a ni.
- Grits hian hriselna atana a thatna chu i siam dan leh i ei danah a innghat a ni. Butter, cheese, sugar, emaw ei tur thau tam lutuk dah loh tur.
- Damdawi lam harsatna (e.g., zunthlum, thinlung natna) i neih chuan i ei leh in-ah grits i dah hmain doctor rawn hmasa phawt a finthlak ang.
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