Umbona yinto esiyithandayo sonke ukuyitya. Ubilisiwe, wosiwe, okanye wenziwe ipopcorn... umnandi nokuba utya njani. Kodwa ngaba wakha weva ngeporridge eyenziwe ngombona? Esi sidlo, esithandwa kakhulu kwisidlo sakusasa kumazwe afana neMelika, sibizwa ngokuba yi "grits." Ngoko ke namhlanje, makhe sibone ukuba zithini ii-grits, zithini ixabiso lazo lesondlo, kwaye zeziphi iingenelo ezinazo kwimpilo yethu.
Kalula nje, yintoni i-grits?
Iigrits ziinkozo zombona ezicoliweyo, ezidla ngokuphekwa ngamanzi, ubisi, okanye umhluzi ude zibe nokuqina okutyebileyo nokukhrimu .
Ngokuphathelele incasa, iigrits zenziwe ngombona, ngoko ke incasa ephambili ivela kumbona. Kodwa incasa iyatshintsha kuxhomekeka kwinto esiyiyongezayo kuwo (ityuwa, iswekile, itshili). Abanye abantu bayayithanda imnandi, abanye bayayithanda inetyuwa.
Umahluko phakathi kwe-grits kunye nokunye ukutya okufanayo
Mhlawumbi ukhe waweva amanye amagama anje. Kulula ukuwaqonda xa sele uyazi umahluko omncinci.
- Iigrits kunye nePolenta: I-Polenta ikwasisitya esenziwe ngombona ocoliweyo. Nangona kunjalo, uhlobo lombona osetyenziswayo kunye nendlela ocolwa ngayo zahlukile, ngoko ke ayikhrimu njengegrits.
- Iigrits kunye neCream of Wheat: Oku kwahluke ngokupheleleyo. Ngenxa yokuba iCream of Wheat yiporridge eyenziwe ngohlobo lomgubo wengqolowa, zombini incasa kunye nenkangeleko zahlukile kwiigrits.
- Iigrits kunye neCornmeal: Zombini zenziwe ngohlobo olufanayo lombona. Nangona kunjalo, umbona ucoliwe kancinci kunegrits, njengeebreadcrumbs. Sidla ngokuwusebenzisa xa sibhaka okanye njengogquma lwenyama nentlanzi xa siqhotsa.
Eyona nto ibalulekileyo kukuba iigrits ziyindlela entle yokwenza inxalenye yokutya okunesondlo. Ingakumbi ukuba ukhetha iigrits ezipheleleyo.
Ziziphi iintlobo zegrits?
Kukho iintlobo ezahlukeneyo zegrits. Ezi ntlobo zahlulwa ngendlela ecutshungulwa ngayo i-corn kernel. I-corn kernel epheleleyo inamacandelo amathathu: i-shell, i-germ, kunye ne-inner starch . Uhlobo lwegrits luxhomekeke ekubeni ezi ndawo ziyasuswa okanye azisuswa.
| Uhlobo lwegrits | Inkcazo |
|---|---|
| Umhlaba oqingqiweyo | Ezi zezona ntlobo zezona zinesondlo kwaye zityebile kwifayibha . I-corn kernel yonke (kuquka i-khaki kunye ne-germ) iyagaywa. Ithatha ixesha elide ukupheka kwaye inokonakala ngokukhawuleza, ngoko ke inokugcinwa efrijini ixesha elide. |
| Ngokukhawuleza okanye Okuqhelekileyo | Ezi ntlobo zisuswa ulusu kunye nentsholongwane, kushiyeke isitashi kuphela ngaphakathi. Oku kuvumela ukuba zihlale ixesha elide. Nangona kunjalo, ngenxa yexabiso lazo eliphantsi lesondlo, ngamanye amaxesha ziqiniswa ngeevithamini kunye neeminerali. |
| Kwangoko | Ezi zi-grits eziphekiweyo nezingenamanzi. Ngoko ke zingenziwa ngemizuzu embalwa. Ixabiso lesondlo liphantsi kunezinye iintlobo. |
| I-Hominy | Apha, intsholongwane ishiyeka ngasemva kwaye kususwa ulusu lwangaphandle kuphela kusetyenziswa isisombululo se-alkaline. Ngenxa yoko, nangona kufunyanwa izondlo kwintsholongwane, ifayibha eluswini ayifumaneki. |
Ngaba ii-grits zilungile ngokwenene empilweni?
Ewe, ii-grits zizinto eziluncedo kakhulu kwimpilo yethu.
- Ayinagluten: Iigrits azinagluten ngokwendalo, nto leyo eyenza ukuba zibe lukhetho oluhle kwabo bane-allergies zegluten, ingakumbi abo baneengxaki ezifana nesifo se-celiac .
- Ityebile kwii -antioxidants : Ii-antioxidants embonaZityebile kwii-antioxidants. Ezi zinceda ukulawula ii-free radicals, ezonakalisa iiseli emizimbeni yethu. Ukutya ukutya okutyebileyo kwii-antioxidants kunokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo, isifo seswekile sohlobo lwesibini , kunye nomhlaza .
- Ilungele impilo yamehlo: Iigrits ziqulathe iintlobo ezimbini zee-antioxidants ezibizwa ngokuba yi-lutein kunye ne-zeaxanthin . Ezi zinceda ukugcina amehlo elungile kwaye zikhusela kwizifo zamehlo ezinxulumene nokuguga. Kodwa khumbula, ukuthosa iigrits kwioyile kunokutshabalalisa esi sondlo esibizwa ngokuba yi-lutein.
- Inciphisa umngcipheko we-anemia: Iinkozo ezipheleleyo kunye neegrits eziqinisiweyo zityebile kwi-iron. I-iron ibalulekile ekuthinteleni i-anemia yokungabikho kwe-iron . Le meko ixhaphakile kubafazi abasesexesheni, abantwana abancinci, kunye nabantu abatya imifuno.
Ixabiso lesondlo le-grits linjani?
Iigrits zingumthombo olungileyo weevithamini ze-B ezininzi, kunye nezinye izondlo. Ngezantsi kukho ixabiso eliphakathi lesondlo kwi-1/4 yekomityi yeegrits ezomileyo (malunga nekomityi e-1 ephekiweyo).
| Izondlo | Ubungakanani |
|---|---|
| Iikhalori | 130 |
| Iiproteni | Iigram ezi-3 |
| Amafutha | 0.5 iigram |
| Iicarbohydrate | Iigram ezingama-27 |
| Ifayibha | Iigram ezi-2 |
| Intsimbi | Iimiligrama eziyi-1.44 (8% yemfuneko yemihla ngemihla) |
Cinga nangezi zinto.
Ukuze ufumane izondlo ezininzi kwiingqolowa ezicoliweyo, khetha iintlobo zengqolowa egayiweyo ngamatye okanye ezipheleleyo. Kwakhona, funda ilebheli ekwiphakheji ukuze ubone ukuba zeziphi izondlo ezongeziweyo.
Eyona nto ibalulekileyo kukuba utya ntoni ngee-grits zakho. Ukuba uzama ukunciphisa umzimba okanye ukulawula ukutya kwakho amafutha okanye iswekile, kuphephe ukongeza ibhotolo okanye itshizi eninzi kwii-grits zakho, ukongeza iswekile eninzi kuzo, okanye ukuzitya rhoqo kunye nezinto ezifana nebhekoni.
Endaweni yoko, zama izinto ezinje:
- Pheka iigrits ngobisi olunamafutha aphantsi okanye ngamanzi.
- Endaweni yeswekile, yongeza iziqwenga zeziqhamo ezinqunqiweyo phezulu.
- Yitye nento efana neembotyi, iilentili, okanye imifuno ebilisiweyo.
- Ngokwembono yethu, oku kungatyiwa kamnandi nokuba kufakwe umhluzi wobisi olungileyo kunye ne-coconut sambol.
Uyenza njani i-grits?
Ukwenza iigrits kulula kakhulu. Umlinganiselo oqhelekileyo yikomityi enye yeegrits ukuya kwiikomityi ezi-4 zamanzi okanye olunye ulwelo (ubisi, umhluzi). Nangona kunjalo, oku kunokwahluka ngokuxhomekeke kuhlobo olusebenzisayo, ngoko ke kungcono ukujonga imiyalelo yephakheji. Iigrits ezicoliweyo ngamatye ziya kuthatha malunga nemizuzu engama-30-45 ukupheka, ngelixa iigrits eziphekiweyo ngokukhawuleza zingenziwa ngaphantsi kwemizuzu eli-10.
Umyalezo Wokuya Ekhaya
- Iigrits yiporridge enesondlo eyenziwe ngombona ocoliweyo.
- Ezi azinagluten ngokwendalo, nto leyo eyenza ukuba zilungele abo bane-gluten allergies.
- Ukuze ufumane ixabiso eliphezulu lesondlo kunye nefayibha, khetha iinkozo ezipheleleyo, ezifana nelitye eligayiweyo .
- Iigrits ziqulathe izondlo ezikhuthaza impilo ezifana nee-antioxidants, iivithamini ze-B kunye ne-iron.
- Iingenelo zempilo ze-grits zixhomekeke kwindlela ozipheka nozitya ngayo. Kuphephe ukongeza ibhotolo, itshizi, iswekile, okanye ukutya okunamafutha amaninzi .
- Ukuba uneengxaki zempilo (umz. isifo seswekile, isifo sentliziyo), kuya kuba bubulumko ukubonana nogqirha wakho ngaphambi kokuba wongeze i-grits ekutyeni kwakho.
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