Li-grits ke Life, 'me li phetse hantle?

Litaba

• Lits'oants'o ke eng?
• Lintlha tsa phepo e nepahetseng
• Melemo ea bophelo bo botle
• Tšoaea li-antioxidants tse fapaneng
• Ka tlhaho ha e na gluten
• E ka sireletsa khahlanong le mathata a mahlo a senyehang
• E ka thusa ho loantša khaello ea mali
• Litla-morao tsa grits
• Litsela tse phetseng hantle tsa ho lokisa grits
• Honey le melee e ja lijo tsa hoseng
• Li-shrimp tse phetseng hantle
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-grits ke sejana se tsebahalang se sebelisoang haholo hohle Amerika Boroa.

Li entsoe ka poone e omisitsoeng, e fatiloeng (Poone) e phehiloeng ka mekelikeli e fapaneng - ho kenyeletsoa metsi, lebese kapa moro - ho fihlela motsoako o fihla botoneng bo botenya, bo boreleli, bo kang ba motoho.

Le ha li-grits li tumme ka mokhoa o makatsang, batho ba bangata ba ipotsa hore na li u loketse.

Sengoliloeng sena se lekola grits, ho kenyeletsoa phepo ea bona, melemo, le hore na ba phetse hantle.

Lits'oants'o ke eng?

Lijoana ke sejo se tummeng sa Amerika Boroa se entsoeng ka poone e sitsoeng kapa e fatiloeng.

Li sebelisoa hangata e le lijo tsa hoseng kapa sejana se ka mahlakoreng 'me hangata li etsoa ka poone e fapaneng e bitsoang poone ea meno, e nang le thollo e bonojana, e nang le setache (1).

Li-granules tsa poone tse sithabetseng hangata li phehoa ka metsi a chesang, lebese, kapa moro ho fihlela li fihlela botsitso bo teteaneng empa bo le bobebe bo ts'oanang le motoho.

Hangata li-grits li kopantsoe le metsoako e monate, joalo ka botoro, tsoekere, sirapo, chisi le nama e kang bacon, shrimp le catfish.

U ka reka mefuta e fapaneng ea grits, ho kenyelletsa:

• Lejoe lejoe. Tsena li entsoe ka lithollo tsa poone tse ommeng tse silafetseng ka leloala. Mofuta ona ho thata ho o fumana mabenkeleng a korosari hobane o phela nako e khuts'oane 'me o nka metsotso e 30-60 ho pheha setofong (2).
• Bolotsana. Tsena li entsoe ka lithollo tsa poone tse inetsoeng ka tharollo ea alkali ho nolofatsa pericarp e thata (khetla e kantle kapa 'mele). Pericarp ea hlatsuoa, ebe ea tlosoa, 'me lithollo tsa poone li ntse li sebetsoa ho etsa hominy ().
• E potlakileng ebile e tloaelehileng. Mefuta ena e ea sebetsoa, ​​e kenyeletsang ho tlosa pericarp le kokoana-hloko (lesea le nang le limatlafatsi tse nang le limatlafatsi), kahoo li na le nako e telele ea ho lula. Mefuta ea kamehla e maemong a mahareng ha e potlakileng e le mobu o khabane (2).
• Hang-hang. Phetolelo ena e phehiloeng pele ho moo e nang le metsi a mangata e tlositsoe pericarp le kokoana-hloko. Li fumaneha haholo mabenkeleng a korosari.

Lijoana ke sejo se tummeng sa Amerika Boroa se entsoeng ka poone e omisitsoeng mobung. Li phehiloe ka lebese, metsi kapa moro ho fihlela li fihlela botsitso bo botenya, bo boreleli.

Lintlha tsa phepo e nepahetseng

Li-grits li na le livithamini, liminerale le li-antioxidants tse fapaneng.

Senoelo se le seng (257 grams) sa lijo tse phehiloeng, tse tloaelehileng se fana ka limatlafatsi tse latelang (4):

• Lik'halori: 182
• Liprotheine: 4 dikgerama
• Mafura: 1 gram
• Li-carb: 38 dikgerama
• Faeba: 2 dikgerama
• Folate: 25% ea Reference Daily Intake (RDI)
• Thiamine: 18% ea RDI
• Niacin: 13% ea RDI
• Riboflavin: 12% ea RDI
• Tšepe: 8% ea RDI
• Vithamine B6: 7% ea RDI
• Magnesium: 5% ea RDI
• Zinc: 4% ea RDI
• Phosphorus: 4% ea RDI

Ho tsotehang ka ho fetisisa ka li-grits ke hore li na le tšepe e ngata, e leng bohlokoa bakeng sa tlhahiso ea lisele tse khubelu tsa mali. Li boetse li kenyelletsa livithamini tse ngata tsa B, joalo ka folate le thiamine, hammoho le potasiamo, asiti ea pantothenic, calcium le vithamine E ().

Leha ho le joalo, mefuta ea kamehla e na le livithamini le liminerale tse fokolang - joalo ka calcium le livithamini A le C - ho feta mefuta ea majoe e entsoeng ka lithollo tsa poone (4).

Ke hobane ba feta mekhahlelo e mengata ea ho e lokisa, e tlosang likarolo tse nang le phepo tsa poone joalo ka pericarp le kokoana-hloko (2).

Li-grits li fana ka limatlafatsi tse fapaneng mme li na le livithamini tse ngata tsa tšepe le B. Mefuta e fapaneng ea mobu o entsoeng ka majoe e na le phepo e ntle, kaha ha e na pericarp le kokoana-hloko e tlositsoeng.

Melemo ea bophelo bo botle

Hobane li-grits li na le phepo e ntle, ho li ja ho ka fana ka melemo e meng e khahlisang ea bophelo bo botle.

Tšoaea li-antioxidants tse fapaneng

Antioxidants ke lintho tse sireletsang lisele tsa hau khahlanong le tšenyo e mpe ea mahala.

Li-radicals tsa mahala ke limolek'hule tse sebetsang haholo tse ka sebelisanang le lisele tsa hau mme tsa baka tšenyo e hokahantsoeng le maemo a sa foleng, ho kenyeletsoa lefu la pelo le mofetše o itseng ().

Li-grits li na le li-antioxidants tse matla - ho kenyelletsa lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid le syringic acid - tse hokahantsoeng le melemo e matla ea bophelo bo botle ().

Mohlala, lithuto tsa batho li bontša hore li-antioxidants lutein le zeaxanthin li ka sireletsa khahlanong le mathata a mahlo a senyehang joalo ka lera la mahlo mme li ka sireletsa letlalo la hao ho senyeheng ha letsatsi (,,).

Ka tlhaho ha e na gluten

Gluten ke lelapa la liprotheine tse fumanoang lithollo tse kang koro, harese, mopeleto le rye.

Batho ba bangata ba ka ja lijo tse thehiloeng ho gluten ntle le litlamorao. Leha ho le joalo, batho ba nang le lefu lena la celiac kapa senitivity e seng ea celiac ba ka ba le litla-morao tse kang ho ruruha, letshollo, ho sokela, bohloko ba mpeng le mokhathala (,).

Li-grits ka tlhaho ha li na gluten, ho bolelang hore ke mofuta o mong o loketseng oa carb bakeng sa batho ba lokelang ho qoba lelapa lena la liprotheine.

Leha ho le joalo, haeba u na le lefu la celiac kapa senitivity e seng ea celiac, bala lengolo bakeng sa litemoso tsa ts'ilafalo ea gluten. Bahlahisi ba bang ba sebetsana le poone litsing tse tšoanang le lihlahisoa tse thehiloeng ho gluten.

E ka sireletsa khahlanong le mathata a mahlo a senyehang

Li-grits li na le lutein le zeaxanthin - li-antioxidants tsa bohlokoa bakeng sa bophelo bo botle ba mahlo.

Ka bobeli li fumaneha maemong a phahameng kahare ho leihlo - karolo ea leihlo la hau e fetolang leseli hore e be matšoao ao boko ba hau bo ka a utloisisang ().

Liphuputso tse 'maloa tsa batho li hokahanya lutein e phahameng le ho kenella ka zeaxanthin le kotsi e tlase ea mathata a mahlo a senyehang, joalo ka lera la mahlo le ho holofala ho amanang le botsofali (AMD) (,).

Ho feta moo, li-antioxidants tsena li ka sireletsa mahlo a hau khahlanong le tšenyo ke khanya e ka bang kotsi e putsoa ().

Leseli la bokahohle bo botala bo thusa 'mele oa hau ho tseba hore ke motšehare ka ho hatella tlhahiso ea melatonin - hormone e thusang' mele oa hau ho phomola hore o tsebe ho robala ka ho teba.

Leha ho le joalo, ho ba le khanya e ngata haholo ea bokahohle bo boputsoa bo ka senya cornea - lera le ka ntle-ntle la leihlo la hao ().

E ka thusa ho loantša khaello ea mali

Phokolo ea mali ke boemo boo mesifa le lisele tsa hau li sa fumaneng oksijene e lekaneng hore e sebetse hantle. Matšoao a kenyelletsa mokhathala, letlalo le lerootho le phefumoloho e khuts'oane ().

Lebaka le tloaelehileng la khaello ea mali ke khaello ea tšepe. Ntle le tšepe, 'mele oa hau o ke ke oa etsa hemoglobin e lekaneng - ntho e thusang lisele tse khubelu tsa mali ho tsamaisa oksijene ().

Lits'oants'o li ka thusa ho itšireletsa khaello ea mali ea khaello ea tšepe. Ke mohloli o moholo oa tšepe e thehiloeng ke limela, ka kopi e le 'ngoe (ligrama tse 257) tse fanang ka 8% ea RDI (4).

Ho haella ha folate le hona ho ka baka phokolo ea mali, hobane folate e thusa 'mele oa hau ho etsa lisele tse khubelu tsa mali. Li-grits li tletse ka folate - e fana ka 25% ea RDI ka kopi (257 grams) (4,).

Matšoao a ka thusa ho loantša khaello ea mali le ho itšireletsa khahlanong le mathata a 'maloa a mahlo a fokolang. Hape ka tlhaho ha li na gluten ebile ke mohloli o motle oa li-antioxidants.

Litla-morao tsa grits

Ha li-grits li fana ka melemo e meng e khahlisang e ka bang teng, li na le liphokotso tse 'maloa.

Qalong, mefuta e fumanehang ka bongata - joalo ka kapele, khafetsa, kapa hanghang - e etsoa ka ts'ebetso e tlosang poone ea kernel pericarp (letlalo la kantle) le kokoana-hloko (lehe le emmeng). Sena se siea feela endosperm, karolo ea starchy (2).

Pericarp le kokoana-hloko li jere limatlafatsi, mefuta e potlakileng, e tloaelehileng, kapa e potlakileng ha e kenye limatlafatsi tsohle tseo u ka li lebellang ho tsoa mefuteng ea mobu oa majoe, e entsoeng ka lithollo tsa poone (2).

Ka mohlala, likhechana tse sebetsoang li na le fiber e fokolang ho feta lithollo tsa poone, kaha li entsoe ka poone e ntšitsoeng pericarp. Pericarp ke mohloli o moholo oa fiber.

Faeba ke mofuta oa k'habohaedreite e sa senyeheng o hokahantsoeng le melemo ea bophelo bo botle joaloka ts'oaetso e ntlafalitsoeng, k'holeseterole e tlase ea mali, maikutlo a eketsehileng a botlalo le tahlehelo ea boima ba 'mele ().

Le ha mefuta ea majoe a majoe e le khetho e nang le phepo e ntle, ho thata ho e fumana mabenkeleng a korosari - haholo haeba o lula kantle ho Amerika Boroa.

Ntho e 'ngoe e nyahamisang ke hore hangata li entsoe ka kapa li sebeletsoa haufi le metsoako ea likhalori tse phahameng, joalo ka lebese, botoro, chisi, sirapo, bacon le catfish e halikiloeng.

Ho ja lijo tse nang le lik'halori khafetsa haholo ho ka lebisa ho nona le mathata a amanang le botenya joalo ka lefu la pelo ha nako e ntse e feta (,).

Li-grits tse potlakileng, tse tloaelehileng le tse potlakileng li na le limatlafatsi tse fokolang ho feta mefuta e fapaneng ea mobu. Ho phaella moo, hangata li kopantsoe le metsoako e nang le lik'halori tse ngata, tse ka lebisang ho nona ha li jeoa khafetsa.

Litsela tse phetseng hantle tsa ho lokisa grits

Le ha li-grits hangata li kopantsoe le metsoako e nang le likhalori tse ngata, o ka li lokisetsa ka mekhoa e mengata e phetseng hantle.

Malebela ke ana ho etsa hore grits ea hau e phele hantle:

• Sebelisa chisi e nyane le botoro.
• Sebelisa oli ea mohloaare e sa tsoaloang ho fapana le botoro.
• Kenya meroho e meng.
• Kenya litholoana tse ncha ho fapana le tsoekere kapa lino-mapholi tse tsoekere.
• Sebelisa lebese le fokolang le metsi kapa moro.

Li-direpe tse phetseng hantle tseo u ka li lekang lapeng.

Honey le melee e ja lijo tsa hoseng

Kakaretso ena e tsoekere ea mahe a linotši e etsa lijo tse ling tse futhumetseng tsa hoseng tsa mariha.

Litšebeletso 4

• 1 senoelo (240 dikgerama) sa majoe a fatše, a omme
• Likopi tse 2 (470 ml) tsa lebese ka botlalo
• 1 kopi (235 ml) ea metsi
• 1/4 teaspoon letsoai
• Khaba e 1 (ligrama tse 15) ea botoro e sa tšetsoeng letsoai
• 2 tablespoons (40 ml) ea mahe a linotši
• 1/2 senoelo (75 dikgerama) tsa monokotsoai o sa tsoa khuoa
• Khaba e 1 (8 grams) ea peo ea mokopu

1. Ka pitsa e kholo, eketsa lebese, metsi, letsoai le letsoai. Tlisa motsoako ho pheha.
2. Hlohlelletsa mahe a linotši le botoro. Fokotsa mocheso hore o bososele ebe o pheha metsotso e 20-30, kapa ho fihlela o le motenya o bile o le boreleli.
3. Tlosa mocheso le ladle ho kenya likotlolo. Sebeletsa mofuthu o nang le monokotsoai o mocha le peo ea mokopu.

Li-shrimp tse phetseng hantle

Sejana sena sa lijo tsa leoatleng se phetseng hantle se monate - empa ha se na lik'halori tse ngata.

Litšebeletso 4

• 1 senoelo (240 dikgerama) tsa majoe a fatše, a omme
• Likopi tse 2 (470 ml) ea metsi
• Likopi tse 2 (470 ml) ea moro oa kana
• 1/2 senoelo (ligrama tse 60) tsa chisi e cheddar, grated
• 1 senoelo (ligrama tse 150) tsa eiee e khethiloeng
• 2 di-teaspoon tsa konofolo ea minced
• 4 tablespoons (60 ml) ea lero la lemone
• 1 teaspoon ea letsoai
• 1/2 teaspoon ea pepere e mongobo fatše
• 1 teaspoon ea paprika
• 3 tablespoons (45 grams) ea botoro e sa tšeloang letsoai kapa likhaba tse 3 (45 ml) ea oli ea mohloaare
• 1 ligrama tse 450 tsa shrimp e tala, e ebotsoeng le e ntšitsoeng metsi
• Ho ikhethela: eiee e tala e tšesaane e tšesaane bakeng sa ho khabisa

1. Ka pitsa e kholo, eketsa metsi, moro, letsoai, pepere le grits. Tlisa ho pheha.
2. Hlohlelletsa botoro kapa oli. Fokotsa mocheso hore o bososele ebe o pheha metsotso e 20-30, kapa ho fihlela o le motenya o bile o le boreleli.
3. Tlosa mochesong, eketsa chisi, 'me u hlohlelletse hantle.
4. Hlatsoa li-shrimp, u li omelle ebe u li tšela ka pan ho fihlela li fetoha pinki. Kenya lieiee, lero la lemone, konofolo le paprika, 'me u phalle metsotso e 3.
5. Tšela li-grits ka sekotlolo se sebeletsang. Spoon shrimp holimo ebe u sebeletsa u futhumetse. Holimo ka litlama tse ncha tse kang li-scallions kapa parsley 'me u sebetse hammoho le meroho, e kang zucchini bakeng sa lijo tse phetseng hantle.

Ho na le mekhoa e mengata e bonolo ea ho etsa hore grits e phele hantle. Leka ho latela likeletso tse kaholimo kapa sebelisa e 'ngoe ea lipepe tse phetseng hantle tse fanoeng.

Ntlha ea bohlokoa

Li-grits ke sejo se tloaelehileng sa Amerika Boroa se entsoeng ka mobu, poone e omisitsoeng mme haholo-holo e na le livithamine tsa tšepe le B.

Mefuta ea mobu o entsoeng ka majoe e na le phepo e ntle, kaha ha e sebetsoe hanyane ho feta mefuta e potlakileng, e tloahelehileng kapa hanghang.

Le ha li-grits li phetse hantle, hangata li fuoa lisebelisoa tsa khalori e phahameng. Tsena li ka kenyelletsa lebese, chisi, sirapo, tsoekere, bacon le lijo tse ling tse halikiloeng.

Ho khetha mekhoa e meng e phetseng hantle, e tlase ea khalori, joalo ka litholoana tse ncha, sebakeng sa tsoekere le sirapo kapa ho sebelisa metsi le moro ho fapana le lebese le felletseng ke tsela e bonolo ea ho fokotsa lik'halori.

Haeba u na le bothata ba ho fumana mefuta e meng ea majoe e nang le phepo sebakeng sa heno, u ka li reka inthaneteng.