Ummbila uyinto esiyithandayo sonke ukuyidla. Ubilisiwe, ubhakiwe, noma wenziwe i-popcorn... umnandi kungakhathaliseki ukuthi uwudla kanjani. Kodwa wake wezwa ngephalishi elenziwe ngommbila? Lesi sidlo, esithandwa kakhulu ngesidlo sasekuseni emazweni afana neMelika, sibizwa ngokuthi "ama-grits." Ngakho-ke namuhla, ake sibone ukuthi ama-grits ayini, ukuthi ayini inani lawo lokudla okunempilo, nokuthi yiziphi izinzuzo anazo empilweni yethu.
Kalula nje, ayini ama-grits?
Ama-grits angama-corn kernels agayiwe, avame ukuphekwa ngamanzi, ubisi, noma umhluzi aze abe nokuqina okujiyile nokunokhilimu .
Ngokuqondene nokunambitheka, ama-grits enziwa ngommbila, ngakho-ke ukunambitheka okuyinhloko kuvela kummbila. Kodwa ukunambitheka kuyashintsha kuye ngokuthi yini esiyifaka kuwo (usawoti, ushukela, upelepele). Abanye abantu bayayithanda imnandi, abanye bayayithanda inosawoti.
Umehluko phakathi kwe-grits nokunye ukudla okufanayo
Cishe uke wezwa amanye amagama anjengalawa. Kulula ukuwaqonda uma usuwazi umehluko omncane.
- Ama-Grits kanye ne-Polenta: I-Polenta nayo iyisitsha esenziwe ngommbila oqoshiwe. Kodwa-ke, uhlobo lommbila osetshenziswayo nendlela oqoshiwe ngayo kuhlukile, ngakho-ke awukhilimu njengo-grits.
- Ama-Grits kanye ne-Cream of Wheat: Lokhu kuhluke ngokuphelele. Ngenxa yokuthi i-Cream of Wheat iyi-porridge eyenziwe ngohlobo oluthile lwefulawa kakolweni, kokubili ukunambitheka kanye nokubukeka kuhlukile kuma-grits.
- Ama-Grits kanye ne-Cornmeal: Zombili zenziwe ngohlobo olufanayo lommbila. Kodwa-ke, ummbila uwukugaya okuncane kune-grits, njenge-breadcrumbs. Sivame ukuwusebenzisa ekubhakeni noma njengokugqoka inyama nenhlanzi lapho sithosa.
Into ebaluleke kakhulu ukuthi ama-grits ayindlela enhle yokwenza ingxenye yokudla okulinganiselayo. Ikakhulukazi uma ukhetha ama-grits aphelele.
Yiziphi izinhlobo zama-grits?
Kunezinhlobo eziningana zama-grits. Lezi zinhlobo zihlukaniswa ngendlela i-corn kernel ecutshungulwa ngayo. I-corn kernel yonke inezingxenye ezintathu: i-shell, i-germ, kanye ne-inner starch . Uhlobo lwama-grits luncike ekutheni lezi zingxenye zisusiwe noma cha.
| Uhlobo lwe-grits | Incazelo |
|---|---|
| Itshe elingaphansi komhlaba | Lezi yizinhlobo ezinomsoco kakhulu futhi ezicebile ngefayibha . Imbewu yonke yommbila (kufaka phakathi i-husk kanye ne-germ) iyagaywa. Ithatha isikhathi eside ukupheka futhi ingabola ngokushesha, ngakho ingagcinwa efrijini isikhathi eside. |
| Okusheshayo noma Okuvamile | Lezi zinhlobo zisuswa isikhumba kanye negciwane, kushiye isitashi kuphela ngaphakathi. Lokhu kuvumela ukuthi zihlale isikhathi eside. Kodwa-ke, ngenxa yenani lazo lokudla okunomsoco eliphansi, ngezinye izikhathi ziqiniswa ngamavithamini namaminerali. |
| Okusheshayo | Lezi zinhlayiya eziphekiwe nezingenamanzi. Ngakho-ke zingenziwa ngemizuzu embalwa. Inani lokudla okunomsoco liphansi kunezinye izinhlobo. |
| I-Hominy | Lapha, igciwane liyasala bese kususwa isikhumba sangaphandle kuphela kusetshenziswa isisombululo se-alkaline. Ngakho-ke, yize kutholakala izakhamzimba ezikuleli gciwane, i-fiber esikhumbeni ayitholakali. |
Ingabe ama-grits alungele impilo ngempela?
Yebo, ama-grits ayisidlo esinezinzuzo eziningana empilweni yethu.
- Ayina-gluten: Ama-grits awana-gluten ngokwemvelo, okwenza abe inketho enhle kulabo abane-gluten allergies, ikakhulukazi labo abanezimo ezifana nesifo se-celiac .
- Icebile ngama -antioxidants : Ama -antioxidants emmbileniZicebile ngama-antioxidants. Lezi zisiza ukulawula ama-free radical, alimaza amangqamuzana emizimbeni yethu. Ukudla ukudla okucebile ngama-antioxidants kunganciphisa ingozi yezifo ezifana nesifo senhliziyo, isifo sikashukela sohlobo 2 , kanye nomdlavuza .
- Kuhle empilweni yamehlo: Ama-grits aqukethe izinhlobo ezimbili zama-antioxidants abizwa ngokuthi i-lutein ne -zeaxanthin . Lawa asiza ukugcina amehlo ephilile futhi avikele ezifweni zamehlo ezihlobene nokuguga. Kodwa khumbula, ukuthosa ama-grits emafutheni kungabhubhisa lesi sakhi esibizwa ngokuthi i-lutein.
- Kunciphisa ingozi ye-anemia: Okusanhlamvu okuphelele kanye nokolweni okuqinisiwe kucebile nge-iron. I-iron ibalulekile ekuvimbeleni i-anemia yokuntuleka kwe-iron . Lesi simo sivame kakhulu kwabesifazane abasesikhathini, izingane ezincane kanye nabantu abadla imifino.
Ingakanani inani lokudla okunomsoco kwama-grits?
Ama-grits angumthombo omuhle wamavithamini B amaningana, kanye nezinye izakhamzimba. Ngezansi kunesilinganiso senani lokudla okunempilo le-1/4 yendebe yama-grits omile (cishe inkomishi eyodwa ephekiwe).
| Izakhamzimba | Usayizi |
|---|---|
| Amakhalori | 130 |
| Amaprotheni | Amagremu ama-3 |
| Amafutha | Amagremu angu-0.5 |
| Ama-carbohydrate | amagremu angu-27 |
| I-Fiber | Amagremu ama-2 |
| Insimbi | Amamiligremu angu-1.44 (8% wesidingo sansuku zonke) |
Cabanga nangalezi zinto futhi.
Ukuze uthole umsoco omningi kakhulu kusuka ku-grits, khetha izinhlobo ze -stone-ground noma ze-whole-grain. Futhi, funda ilebula elisephaketheni ukuze ubone ukuthi yiziphi izakhamzimba ezifakiwe.
Into ebaluleke kakhulu ukuthi udla ini ngama-grits akho. Uma uzama ukunciphisa isisindo noma ukulawula ukudla kwakho kwamafutha noma ushukela, gwema ukufaka ibhotela noma ushizi omningi kuma-grits akho, ukwengeza ushukela omningi kuwo, noma ukuwadla njalo nezinto ezifana nebhekoni.
Kunalokho, zama izinto ezinjengalezi:
- Pheka ama-grits ngobisi olunamafutha amancane noma ngamanzi.
- Esikhundleni soshukela, engeza izingcezu zezithelo eziqoshiwe phezulu.
- Yidle nento efana nobhontshisi, ubhontshisi, noma imifino ebilisiwe.
- Ngokombono wethu, lokhu kungadliwa kamnandi ngisho noma kunomhluzi omuhle wobisi kanye ne-coconut sambol.
Uzenza kanjani izingcezu ze-grit?
Ukwenza ama-grits kulula kakhulu. Isilinganiso esijwayelekile yindebe eyodwa yama-grits kuya ezinkomishi ezine zamanzi noma olunye uketshezi (ubisi, umhluzi). Kodwa-ke, lokhu kungahluka kuye ngohlobo olusebenzisayo, ngakho-ke kungcono ukuhlola imiyalelo yephakheji. Ama-grits aqoshiwe ngamatshe azothatha cishe imizuzu engama-30-45 ukupheka, kanti ama-grits aphekwa ngokushesha angenziwa ngaphansi kwemizuzu eyi-10.
Umlayezo Wokuya Nawe Ekhaya
- Ama-grits ayiphalishi elinomsoco elenziwe ngommbila oqoshiwe.
- Lezi azinawo i-gluten ngokwemvelo, okwenza zibe zilungele labo abane-gluten allergies.
- Ukuze uthole inani eliphezulu lokudla okunomsoco kanye ne-fiber, khetha okusanhlamvu okuphelele, njengokusanhlamvu okugayiwe ngamatshe .
- Ama-grits aqukethe izakhamzimba ezithuthukisa impilo njenge-antioxidants, amavithamini B, kanye nensimbi.
- Izinzuzo zempilo zama-grits zincike endleleni opheka futhi uwadla ngayo. Gwema ukufaka ibhotela, ushizi, ushukela, noma ukudla okunamafutha amaningi .
- Uma unezinkinga zempilo (isib. isifo sikashukela, isifo senhliziyo), kuwukuhlakanipha ukubonisana nodokotela wakho ngaphambi kokufaka ukolweni ekudleni kwakho.
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