He kai e pai ana tātou katoa ki te kānga. Ahakoa kohuatia, tunua rānei, hanga rānei hei pōporo... he reka tonu ahakoa pēhea te kai. Engari kua rongo kē koe i tētahi pāreti i hangaia mai i te kānga? Ko tēnei rihi, he mea rongonui mō te parakuihi i ngā whenua pēnei i Amerika, e kiia ana ko "grits". Nō reira, i tēnei rā, kia tirohia he aha ngā grits, he aha te uara kai, me ngā painga mō tō tātou hauora.
He aha te tikanga o te grits?
Ko te paraoa witi he kānga whenua noa iho, he mea tunu ki te wai, ki te miraka, ki te hupa rānei kia puta rā anō he matotoru, he kirimi .
Mō te reka, he kānga te mea i hangaia ai te grits, nō reira ko te reka matua i ahu mai i te kānga. Engari ka rerekē te reka i runga i te mea ka tāpirihia e tātou ki roto (tote, huka, tiri). He pai ki ētahi te reka, he pai ki ētahi te tote.
Te rerekētanga i waenga i te grits me ētahi atu kai rite
Kua rongo pea koe i ētahi atu ingoa pēnei. He māmā noa iho te mārama ina mōhio koe ki ngā rerekētanga iti.
- Ngā Paraoa me te Polenta: He rihi anō hoki te polenta i hangaia mai i te kānga whenua. Heoi, he rerekē te momo kānga i whakamahia me te āhua o te whenua, nō reira kāore i te rite te kirīmi ki te paraoa whenua.
- Te Paraoa Wiiti me te Kirīmi Wiiti: He rerekē rawa tēnei. Nā te mea he porowhita te Kirīmi Wiiti i hangaia mai i tētahi momo paraoa witi, he rerekē te reka me te āhua mai i te paraoa witi.
- Te Paraoa Kānga me te Paraoa Kānga: He rite tonu te momo kānga e rua. Heoi, he pai ake te paraoa kānga i te paraoa kānga, he rite ki te paraoa pokepoke. He maha ngā wā ka whakamahia hei tunu kai, hei paninga rānei mō te mīti me te ika i te wā e parai ana.
Ko te mea nui, he huarahi pai te grits hei whakauru atu ki tētahi kai taurite. Ina koa mēnā ka whiriwhiria e koe he grits witi katoa.
He aha ngā momo grits?
He maha ngā momo kirikiri. Ka wehewehea ēnei momo e te huarahi e tukatukahia ai te kākano kānga. E toru ngā wāhanga o te kākano kānga katoa: te kiri, te ira, me te māngaro o roto. Ko te momo kirikiri e whakawhirinaki ana ki te tangohia, te kore rānei o ēnei wāhanga.
| Momo kirikiri | Whakaahuatanga |
|---|---|
| Whenua kōhatu | Koinei ngā momo tino kai totika, tino nui hoki te muka . Ka hurihia te kānga katoa (tae atu ki te kiri me te iroriki). Ka roa ake te tunu, ā, ka tere te pirau , nō reira ka taea te penapena i roto i te pouaka tio mō te wā roa. |
| Tere, Auau rānei | Ka tangohia te kiri me te huakita o ēnei momo, ko te māngaro anake e toe ana i roto. Mā tēnei ka roa ake te ora o te kai. Heoi, nā te iti o te kai, ka whakakahangia ki ngā huaora me ngā kohuke i ētahi wā. |
| Inamata | He paraoa kua tunua, kua whakamaroketia ēnei. Nō reira, ka taea te hanga i roto i ētahi meneti. He iti iho te uara kai i ērā atu momo. |
| Hominy | I konei, ka mahue te iroriki, ā, ko te kiri o waho anake ka tangohia mā te whakamahi i tētahi otinga kawakore. Nō reira, ahakoa ka whiwhihia ngā matūkai i roto i te iroriki, kāore te muka i roto i te kiri e whiwhihia. |
He tino pai te witi mō te hauora?
Ae, he kai te kānga witi, he maha ngā painga mō tō tātou hauora.
- Kore-kutene: Ko te grits he kore-kutene, he mea pai mō te hunga he mate pāwera ki te kutene, inā koa ko te hunga he mate pēnei i te mate celiac .
- He nui ngā antioxidants : Ngā antioxidants i roto i te kāngaHe nui ngā antioxidants i roto i ēnei. Ka āwhina ēnei ki te whakahaere i ngā rauropi kore utu, e kino ai ngā pūtau i roto i ō tātou tinana. Mā te kai i ngā kai he nui ngā antioxidants ka taea te whakaiti i te mōrearea o ngā mate pēnei i te mate manawa, te mate huka momo 2 , me te mate pukupuku .
- He pai mō te hauora o ngā kanohi: E rua ngā momo antioxidants kei roto i te witi māngaro, arā, ko te lutein me te zeaxanthin . Ka āwhina ēnei ki te pupuri i te tirohanga pai me te tiaki i ngā mate kanohi e pā ana ki te koroheketanga. Engari kia maumahara, mā te parai i te witi māngaro ki te hinu ka taea te whakangaro i tēnei matūkai e kiia nei ko te lutein.
- Ka whakaiti i te mōrearea o te anemia: He nui te rino i roto i ngā witi katoa me ngā paraoa kua whakakahangia. He mea nui te rino hei ārai i te anemia kore rino . He mea noa tēnei mate i waenga i ngā wāhine e pāngia ana e te mate pāwera, ngā tamariki nohinohi, me ngā kaiwhenua.
He pēhea te uara kai o te grits?
He puna pai te witi mātotoru mō ētahi huaora B, me ētahi atu matūkai anō hoki. Kei raro nei te uara kai toharite mō te 1/4 kapu o te witi mātotoru maroke (tata ki te 1 kapu kua tunua).
| Ngā matūkai | Rahi |
|---|---|
| Ngā Kaora | 130 |
| Pūmua | 3 karamu |
| Ngako | 0.5 karamu |
| Ngā warowaihā | 27 karamu |
| muka | 2 karamu |
| Rino | 1.44 mirikaramu (8% o te hiahiatanga o ia rā) |
Whakaarohia hoki ēnei mea.
Hei whiwhi i te nui o ngā matūkai mai i te witi, whiriwhiria ngā momo witi-kōhatu , ngā momo witi katoa rānei. Pānuihia hoki te tapanga kei runga i te kete kia kite ai koe i ngā matūkai kua tāpirihia.
Ko te mea nui ko te mea e kainga tahi ana e koe me ō parāoa. Ki te ngana koe ki te whakaiti i tō taumaha, ki te whakahaere rānei i tō kai ngako, huka rānei, kaua e tāpirihia he pata, he tiihi rānei ki ō parāoa, kaua hoki e tāpirihia he huka nui ki roto, kaua hoki e kai pinepine me ngā mea pēnei i te pēkana.
Engari, ngana ki te mahi i ēnei mea:
- Tunua ngā parāoa ki te miraka iti-ngako, ki te wai rānei.
- Engari i te huka, tāpirihia ētahi hua tapatapahi ki runga.
- Kai tahi me te pīni, te rēneti, ngā huawhenua kohuatia rānei.
- Ki tō mātou whakaaro, ka taea tonu te kai reka i tēnei ahakoa he hupa miraka pai me te sambol kokonati.
Me pēhea te hanga grits?
He tino māmā te hanga i ngā kirikiri. Ko te ōwehenga whānui he 1 kapu kirikiri ki te 4 kapu wai, wai rānei (miraka, hupa). Heoi, ka rerekē pea tēnei i runga i te momo e whakamahia ana e koe, nō reira he pai ake te tirotiro i ngā tohutohu kei roto i te kete. E 30-45 meneti te roa o te tunu i ngā kirikiri i hurihia ki te kōhatu, engari ka taea te hanga i ngā kirikiri tere i roto i te iti iho i te 10 meneti.
Karere Tangohia ki te Kāinga
- He parāoa kai tōtika te grits i hangaia mai i te kānga i hurihia.
- Kāore he kuruteni i roto i ēnei kai, ā, he mea tino pai mō te hunga he mate pāwera ki te kuruteni.
- Mō te nui o te kai me te muka, whiriwhiria ngā witi katoa, pērā i te witi i hurihia ki te kōhatu .
- Kei roto i ngā paraoa witi ngā matūkai hei whakatairanga i te hauora pērā i ngā antioxidants, ngā huaora B, me te rino.
- Ko ngā painga hauora o te grits e whakawhirinaki ana ki te āhua o te tunu me te kai. Kaua e tāpirihia he pata, he tiihi, he huka, he kai momona rānei .
- Mena kei a koe ētahi mate hauora (hei tauira, te mate huka, te mate ngakau), he mea whakaaro nui kia kōrero ki tō tākuta i mua i te tāpiri i te paraoa witi ki tō kai.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero