Ibigori ni ikintu twese dukunda kurya. Bitetse, bikaranze, cyangwa bigakorwamo popcorn ... biraryoshye uko waba ubirya kose. Ariko se wigeze wumva iby'igikoma gikozwe mu bigori? Iki gikoma gikunzwe cyane mu ifunguro rya mu gitondo mu bihugu nka Amerika, cyitwa "grits." None rero uyu munsi, reka turebe icyo grits ari cyo, akamaro kabyo mu ntungamubiri, n'akamaro kabyo ku buzima bwacu.
Mu magambo make, grits ni iki?
Udukoko ni imbuto z'ibigori ziseye, akenshi zitetse mu mazi, amata, cyangwa umufa kugeza zigize ubugari kandi zimeze neza .
Ku bijyanye n'uburyohe, ibinyampeke biva mu bigori, bityo uburyohe nyamukuru buva mu bigori. Ariko uburyohe buhinduka bitewe n'ibyo twongeramo (umunyu, isukari, chili). Hari ababikunda biryoshye, abandi bakabyishimira.
Itandukaniro riri hagati y'ibiryo by'ibimera n'ibindi bisa nabyo
Ushobora kuba warumvise andi mazina nk'aya. Biroroshye kumva iyo umaze kumenya itandukaniro rito.
- Ifuru n'ifuru: Ifuru na yo ni ifunguro rikozwe mu bigori byaseye. Ariko, ubwoko bw'ibigori bikoreshwa n'uburyo biseye biratandukanye, bityo ntabwo ari amavuta menshi nk'ifuru.
- Ifu y'ingano n'amata y'ingano: Ibi biratandukanye rwose. Kubera ko Ifu y'ingano ari igikoma gikozwe mu bwoko bw'ifu y'ingano, uburyohe n'isura biratandukanye n'amata y'ingano.
- Ifu y'ibigori n'ifu y'ibigori: Byombi bikorwa mu bwoko bumwe bw'ibigori. Ariko, ifu y'ibigori ni nziza cyane kurusha ifu y'ibirayi, nk'umugati w'imigati. Dukunze kuyikoresha mu guteka cyangwa nk'igitambaro cyo gusiga inyama n'amafi iyo tubyikaranga.
Igikuru ni uko ibiryo by'inyama ari uburyo bwiza bwo gukora indyo yuzuye. Cyane cyane iyo uhisemo ibiryo by'inyama z'ibinyampeke.
Ni ubuhe bwoko bw'ibishyimbo?
Hari ubwoko butandukanye bw'ibinyampeke. Ubwo bwoko butandukanywa n'uburyo ibinyampeke by'ibigori bitunganywa. Ibinyampeke by'ibigori byose bifite ibice bitatu: igice cy'inyuma, umumero, n'isukari y'imbere. Ubwoko bw'ibinyampeke buterwa no kuba ibi bice byarakuweho cyangwa bitakuweho.
| Ubwoko bw'ibishyimbo | Ibisobanuro |
|---|---|
| Ibuye ry'amabuye | Izi ni zo ntungamubiri kandi zikungahaye kuri fibre . Ingano y'ibigori yose (harimo n'igishishwa n'imiti) iraseswa. Bifata igihe kirekire gutekwa kandi bishobora kwangirika vuba, bityo bishobora kubikwa muri firigo igihe kirekire. |
| Byihuse cyangwa Bisanzwe | Ubwo bwoko bw'ibimera bukurwaho uruhu n'udukoko, bigasigamo gusa ifumbire imbere. Ibi bituma bimara igihe kirekire. Ariko, kubera ko bifite intungamubiri nkeya, rimwe na rimwe bikungahazwa na vitamine n'imyunyungugu. |
| Ako kanya | Ibi ni ibiryo bitetse kandi byakuwemo amazi. Bityo rero bishobora gukorwa mu minota mike. Ingano y'intungamubiri iri hasi ugereranyije n'izindi. |
| Hominy | Aha, umugera usigara inyuma, hanyuma uruhu rwo hanze rukurwaho gusa hakoreshejwe umuti wa alkaline. Kubwibyo, nubwo intungamubiri ziri muri uwo mugera ziboneka, umugera uri mu ruhu ntuboneka. |
Ese koko ibinyampeke ni byiza ku buzima?
Yego, ibiryo by'ibimera ni ibiryo bifite akamaro kenshi ku buzima bwacu.
- Nta Gluten irimo: Udukoko duto ntabwo dufite gluteni karemano, bigatuma tuba amahitamo meza ku bafite ubwivumbure bwa gluten, cyane cyane abafite indwara nk'iza celiac .
- Ikungahaye kuri antioxydants : Antioxydants mu bigoriBikungahaye kuri antioxydants. Ibi bifasha mu kugenzura radicals libre, zangiza uturemangingo mu mibiri yacu. Kurya indyo ikungahaye kuri antioxydants bishobora kugabanya ibyago byo kurwara indwara nk'indwara z'umutima, diyabete yo mu bwoko bwa 2 , na kanseri .
- Ni byiza ku buzima bw'amaso: Udukoko tugizwe n'ubwoko bubiri bwa antioxydants bwitwa lutein na zeaxanthin . Ibi bifasha mu kugumana amaso meza no kurinda indwara z'amaso ziterwa n'izabukuru. Ariko ibuka ko gukaranga utwo dukoko mu mavuta bishobora kwangiza iyi ntungamubiri yitwa lutein.
- Bigabanya ibyago byo kubura amaraso: Ibinyampeke byuzuye n'ibinyampeke bifite ubutare bwinshi. Ubutare ni ingenzi mu kwirinda kubura amaraso mu gihe cy'ibura ry'ubutare . Iki kibazo gikunze kugaragara ku bagore bari mu mihango, abana bato, ndetse n'abarya inyama.
Agaciro k'intungamubiri k'ibinyampeke ni akahe?
Uduce duto ni isoko nziza ya vitamine B nyinshi, ndetse n'izindi ntungamubiri. Hasi aha hari impuzandengo y'ibiryo by'ibyokurya byumye bya 1/4 cy'uduce duto (hafi igikombe 1 gitetse).
| Intungamubiri | Ingano |
|---|---|
| Kalori | 130 |
| Poroteyine | garama 3 |
| Ibinure | garama 0.5 |
| Karubohidrati | garama 27 |
| Fibre | garama 2 |
| Icyuma | Miligarama 1.44 (8% by'ibikenerwa ku munsi) |
Tekereza no kuri ibi bintu.
Kugira ngo ubone intungamubiri nyinshi mu bimera, hitamo ubwoko bw'ibinyampeke by'amabuye cyangwa ibinyampeke byuzuye. Nanone, soma ku gapapuro kari ku gapaki kugira ngo urebe intungamubiri zongewemo.
Igikuru ni icyo ukoresha mu kurya ibiryo byawe by'ibiryo. Niba ugerageza kugabanya ibiro cyangwa kugenzura ibinure cyangwa isukari urya, irinde kongeramo amavuta menshi cyangwa foromaje ku biryo byawe by'ibiryo, kongeramo isukari nyinshi, cyangwa kubirya kenshi hamwe n'ibintu nka bacon.
Ahubwo, gerageza ibintu nk'ibi:
- Teka ibirayi by'ibirayi ukoresheje amata cyangwa amazi make.
- Aho gushyiramo isukari, shyiramo uduce tw'imbuto zaciwe hejuru.
- Birye hamwe n'ibishyimbo, amashu cyangwa imboga zitetse.
- Dukurikije uko tubibona, ibi bishobora kuribwa neza nubwo byaba birimo umutobe mwiza w'amata na sambol y'inkoko.
Wakora gute ibinyamisogwe?
Gukora grits biroroshye cyane. Igipimo rusange ni igikombe 1 cy'grits ku bikombe 4 by'amazi cyangwa ikindi kintu cy'amazi (amata, umufa). Ariko, ibi bishobora gutandukana bitewe n'ubwoko ukoresha, bityo ni byiza gusuzuma amabwiriza ari ku ipaki. Grits zasizwe n'amabuye zizatwara iminota 30-45 kugira ngo zitekwe, mu gihe grits zitekwa vuba zishobora gukorwa mu minota itarenze 10.
Ubutumwa bwo kujyana mu rugo
- Udukoko ni igikoma gifite intungamubiri gikozwe mu bigori byaseye.
- Ibi bidafite gluteni mu buryo busanzwe, bigatuma biba byiza ku bafite ubwivumbure bwa gluteni.
- Kugira ngo ubone intungamubiri nziza kandi ugire fibre nyinshi, hitamo ibinyampeke byuzuye, nk'ibikomoka ku mabuye .
- Udukoko tugizwe n'intungamubiri ziteza imbere ubuzima nka antioxydants, vitamine B, na fer.
- Ibyiza by'ibiryo biva ku buzima biterwa n'uburyo ubiteka n'uburyo ubirya. Irinde kongeramo amavuta menshi, foromaje, isukari, cyangwa ibiryo birimo amavuta menshi .
- Niba ufite ikibazo icyo ari cyo cyose cy’ubuzima (urugero: diyabete, indwara z’umutima), ni byiza kugisha inama muganga wawe mbere yo kongeramo ibiryo by’ibimera mu mirire yawe.
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