Menene Grits, kuma Suna da Lafiya?

Wadatacce

• Menene grits?
• Gaskiya abinci mai gina jiki
• Amfanin lafiyar grits
• Shirya nau'ikan antioxidants
• Ba shi da kyauta
• Zai iya karewa daga cutarwar ido
• Zai iya taimakawa wajen magance karancin jini
• Rashin tasirin grits
• Hanyoyin lafiya don shirya grits
• Honey da Berry kayan karin kumallo
• Lafiya shrimp da grits
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Grits sanannen abinci ne wanda ake amfani dashi ko'ina a Kudancin Amurka.

An yi su ne daga busasshiyar ƙasa, masarar ƙasa (Masara) dafa a cikin ruwa daban-daban - gami da ruwa, madara, ko romo - har sai cakuda ya kai wani lokacin farin ciki, mai tsami, mai kama da mai.

Duk da yake grits suna da ban mamaki sosai, mutane da yawa suna mamakin ko suna da kyau a gare ku.

Wannan labarin yana nazarin grits, gami da abinci mai gina jiki, fa'idodi, da kuma ko suna da ƙoshin lafiya.

Menene grits?

Grits sanannen abinci ne na Kudancin Amurka wanda aka yi shi daga murƙushe ko masarar ƙasa.

Ana amfani da su galibi a matsayin karin kumallo ko cin abinci na gefe kuma galibi ana yin su ne daga masara iri-iri da ake kira dent corn, wanda ke da taushi, kernel mai daɗi (1).

Cookedushin hatsin da aka nika yawanci ana dafa shi a cikin ruwan zafi, madara, ko broth har sai sun kai wani lokacin farin ciki mai ɗanɗano wanda yake kama da alawar.

Grits galibi ana haɗuwa da kayan ƙanshi, kamar su butter, sugar, syrups, chees, da nama kamar naman alade, jatan lande, da kifin kifi.

Kuna iya sayan nau'ikan grits da yawa, gami da:

• Dutse-ƙasa. Ana yin waɗannan daga cikakke, busassun kernels na masara waɗanda ba su da kyau a cikin injin niƙa. Wannan nau'in yana da wuyar samu a shagunan kayan abinci saboda yana da ɗan gajeren rayuwa kuma yana ɗaukar mintuna 30-60 don dafa akan murhu (2).
• Hominy. Ana yin su ne daga ƙwayoyin masara waɗanda aka jiƙa a cikin maganin alkali don taushi pericarp mai tauri (ƙwarjin waje ko ƙwanso). An wanke pericarp ɗin, sannan a cire shi, kuma ƙwayoyin masarar suna shan ƙarin aiki don yin hominy ().
• Mai sauri da na yau da kullun. Waɗannan nau'ikan suna shan aiki, wanda ya haɗa da cire pericarp da ƙwayar cuta (amfrayo mai wadataccen abinci), don haka suna da tsawon rai. Sigogi na yau da kullun sune matsakaiciyar ƙasa yayin da sauri ke ƙasa (2).
• Nan take. Wannan ingantaccen tsarin, wanda aka shayar dashi ya cire kayan kwayar halittar da kwayar cutar. Ana samun su sosai a cikin shagunan kayan abinci.

Grits sanannen abincin Kudancin Amurka ne wanda aka yi da shi daga ƙasa, busasshiyar masara. Yawancin lokaci ana dafa su a cikin madara, ruwa, ko broth har sai sun kai ga lokacin farin ciki, daidaituwar kirim.

Gaskiya abinci mai gina jiki

Grits ya ƙunshi nau'ikan bitamin, ma'adanai, da antioxidants.

Kofi ɗaya (gram 257) na dafaffun, grit na yau da kullun yana ba da waɗannan abubuwan gina jiki (4):

• Calories: 182
• Furotin: 4 gram
• Kitse: Gram 1
• Carbs: 38 gram
• Fiber: 2 gram
• Folate: 25% na Ra'ayin Rana na Yau da kullum (RDI)
• Thiamine: 18% na RDI
• Niacin: 13% na RDI
• Riboflavin: 12% na RDI
• Ironarfe: 8% na RDI
• Vitamin B6: 7% na RDI
• Magnesium: 5% na RDI
• Tutiya: 4% na RDI
• Phosphorus: 4% na RDI

Abin da ya fi burgewa game da grits shi ne cewa sunada ƙarfe, wanda yake da mahimmanci don samar da ƙwayar ƙwayar jinin jini. Hakanan sun hada da bitamin na B masu yawa, kamar su fure da thiamine, kazalika da gano adadin potassium, pantothenic acid, calcium, da bitamin E ().

Koyaya, sifofin yau da kullun sun ƙunshi ƙananan bitamin da ma'adanai - kamar alli da bitamin A da C - fiye da irin duwatsun da aka yi da duwatsun masara (4).

Hakan ya faru ne saboda suna shan matakai da yawa na sarrafawa, wanda ke cire sassan masara mai gina jiki kamar pericarp da germ (2).

Grits yana ba da nau'ikan abubuwan gina jiki kuma musamman suna da baƙin ƙarfe da bitamin B. Nau’ukan da ke ƙasa da duwatsu sun fi gina jiki, saboda ba su da pericarp da ƙwayar cuta.

Amfanin lafiyar grits

Saboda grits suna da gina jiki sosai, cin su na iya ba da fa'idodi masu fa'ida ga lafiya.

Shirya nau'ikan antioxidants

Antioxidants abubuwa ne waɗanda ke kare ƙwayoyin ku daga lalacewar mummunan sakamako.

Abubuwan da ke ba da kyauta kyauta suna da tasiri sosai wanda zai iya hulɗa tare da ƙwayoyinku kuma ya haifar da lalacewar da aka danganta da yanayin yau da kullun, gami da cututtukan zuciya da wasu cututtukan daji ().

Grits sun ƙunshi antioxidants masu ƙarfi - ciki har da lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, da syringic acid - waɗanda aka danganta da fa'idodin kiwon lafiya mai ƙarfi ().

Misali, karatun mutum ya nuna cewa antioxidants lutein da zeaxanthin na iya karewa daga cututtukan ido masu lalacewa kamar cataracts kuma yana iya kare fata daga lalacewar rana (,,).

Ba shi da kyauta

Gluten dangi ne na sunadarai da aka samo a cikin hatsi kamar alkama, sha'ir, sharuɗe, da hatsin rai.

Yawancin mutane na iya cin abincin da ke tushen alkama ba tare da illa ba. Koyaya, mutanen da ke fama da cututtukan celiac ko ƙwarewar celiac na iya fuskantar sakamako masu illa, kamar kumburin ciki, gudawa, maƙarƙashiya, ciwon ciki, da gajiya (,).

Grits ba shi da kyauta, wanda ke nufin sun kasance madaidaiciyar madaidaicin carb ga mutanen da dole su guji wannan iyalin sunadarai.

Duk da haka, idan kuna da cutar celiac ko rashin lafiyar celiac, ku karanta lakabin don gargaɗin gurɓataccen gurɓataccen. Wasu masana'antun suna sarrafa masara a cikin wurare iri ɗaya kamar samfuran da ke tushen alkama.

Zai iya karewa daga cutarwar ido

Grits sun ƙunshi lutein da zeaxanthin - mahimman antioxidants don lafiyar ido.

Dukansu ana samun su a manyan ƙwayoyi a cikin kwayar ido - ɓangaren idonka wanda yake canza haske zuwa sigina kwakwalwarka zata iya fahimta ().

Yawancin karatun ɗan adam sun haɗu da mafi girma na lutein da kuma cin abinci na zeaxanthin zuwa ƙananan haɗarin cututtukan ido na degenerative, kamar su cataracts da tsufa masu alaƙa da tsufa (AMD) (,).

Abin da ya fi haka, waɗannan antioxidants na iya kare idanunku daga lalacewa ta hanyar hasken shuɗi mai lahani ().

Haske mai nisan zango yana taimaka wa jikinka sanin yau da rana ta hanyar dantse samar da sinadarin melatonin - sinadarin hormone da ke taimakawa jikinka nutsuwa don ya samu bacci mai nauyi.

Koyaya, yawan hasken haske mai haske mai kalar shuɗi zai iya lalata ƙwanƙwasar ƙwaryar - idonka mafi tsayi na ido ().

Zai iya taimakawa wajen magance karancin jini

Anemia wani yanayi ne wanda tsokoki da ƙwayoyin jikinku basa karɓar isashshen oxygen don suyi aiki yadda yakamata. Kwayar cutar sun hada da kasala, fatar jiki, da karancin numfashi ().

Babban abin da ke haifar da karancin jini shi ne rashi ƙarfe. Ba tare da ƙarfe ba, jikinku ba zai iya yin isasshen haemoglobin ba - abin da ke taimakawa jan ƙwayoyin jini ɗauke da iskar oxygen ().

Grits na iya taimakawa kariya daga rashin ƙarancin baƙin ƙarfe. Sun kasance babban tushen ƙarfe mai tushen shuka, tare da kofi ɗaya (gram 257) wanda ke ba da kusan 8% na RDI (4).

Rashin ƙarancin leda na iya haifar da ƙarancin jini, kamar yadda folate ke taimaka wa jikinka yin jajayen ƙwayoyin jini. Grits suna cike da leda - suna ba da 25% na RDI a kowane kofi (gram 257) (4,).

Grits na iya taimakawa wajen magance karancin jini da kare kariya daga cututtukan ido da yawa. Har ila yau, suna da kyauta marasa kyauta da kyakkyawan tushen antioxidants.

Rashin tasirin grits

Duk da yake grits suna ba da fa'idodi masu fa'ida masu ban sha'awa, suna da abubuwa da yawa.

Don masu farawa, nau'ikan da ake dasu - kamar mai sauri, na yau da kullun, ko kuma nan take - ana yin su ne ta hanyar aiwatar da cire kernel pericarp (fata ta waje) da ƙwayar cuta (amfrayo). Wannan ya bar ƙarshen endosperm, ɓangaren sitaci (2).

An loda pericarp da ƙwaya mai ɗauke da kayan abinci, don haka saurin, na yau da kullun, ko kuma iri-iri iri-iri ba sa haɗa dukkan abubuwan gina jiki da za ku yi tsammani daga fasalin ƙasa-dutse, waɗanda aka yi su daga cikakkun ƙwayoyin masara (2).

Misali, grits da aka sarrafa suna dauke da ƙananan fiber fiye da cikakkun ƙwayoyin masara, saboda ana yin su ne daga masara tare da cire pericarp ɗin. Pericarp babbar hanya ce ta zare.

Fiber wani nau'in carbohydrate ne wanda ba shi iya narkewa wanda aka alakanta shi da fa'idodin kiwon lafiya kamar ingantaccen narkewa, ƙananan cholesterol na jini, ƙarar ji da cikawa, da rage nauyi ().

Duk da yake sigar da ke ƙasa-dutse sun fi zaɓin abinci mai gina jiki, sun fi wahalar samu a shagunan kayan masarufi - musamman idan kuna zaune a wajen Kudancin Amurka.

Wani mawuyacin hali na grits shine cewa yawanci ana yinsu ne ko kuma ana aiki dasu tare da abubuwanda ke da kalori masu yawa, kamar su madara, man shanu, cuku, syrups, naman alade, da soyayyen kifin.

Cin abinci mai wadataccen kalori sau da yawa na iya haifar da haɓaka nauyi da lamuran kiwon lafiya masu alaƙa da kiba kamar cututtukan zuciya a kan lokaci (,).

Saurin, na yau da kullun, da kuma grits na gaggawa suna da ƙananan abinci fiye da iri-iri iri-iri. Bugu da ƙari, yawanci ana haɗa su tare da sinadarai masu yawan calorie, wanda na iya haifar da riba mai yawa idan ana yawan ci da yawa.

Hanyoyin lafiya don shirya grits

Kodayake ana haɗa grits tare da abubuwan da ke da kalori masu yawa, zaku iya shirya su ta hanyoyi da yawa masu ƙoshin lafiya.

Anan ga wasu 'yan nasihu don ƙara lafiyar ku:

• Yi amfani da ƙananan cuku da man shanu.
• Yi amfani da man zaitun mara kyau a madadin man shanu.
• Moreara karin kayan lambu.
• Freshara sabbin fruita insteadan itace maimakon sukari ko syrups mai zaki.
• Yi amfani da ƙananan madara da ƙarin ruwa ko broth.

Anan akwai wasu girke-girke masu kyau waɗanda zaku iya gwadawa a gida.

Honey da Berry kayan karin kumallo

Wannan girke-girke mai daɗin zaki-zuma yana sanya kyakkyawan madadin karin kumallo na hunturu mai dumi.

Ayyuka: 4

• 1 kofin (gram 240) na grits-dutse, bushe
• 2 kofuna (470 ml) na madara madara
• 1 kofin (235 ml) na ruwa
• 1/4 teaspoon na gishiri
• 1 tablespoon (15 grams) na man shanu mara kyau
• Cokali 2 (40 ml) na zuma
• 1/2 kofin (gram 75) na sabo ne
• Cokali 1 (gram 8) na 'ya'yan kabewa

1. A cikin babban tukunya, ƙara madara, ruwa, gishiri, da grits. Kawo hadin a tafasa.
2. A dama da zuma da man shanu. Rage wuta yayi zafi sosai sai dai a barshi ya dahu na minti 20-30, ko kuma lokacin da yayi kauri da kirim.
3. Cire daga zafin rana da ladle a cikin kwanukan abinci. Ku bauta wa dumi tare da sabbin 'ya'yan itace da kabewa.

Lafiya shrimp da grits

Wannan lafiyayyen abincin abincin teku yana da dadi - amma yana da ƙarancin adadin kuzari.

Ayyuka: 4

• 1 kofin (gram 240) na grits-dutse, bushe
• 2 kofuna waɗanda (470 ml) na ruwa
• Kofuna 2 (470 ml) na ruwan kaza
• 1/2 kofin (gram 60) na cheddar cuku, grated
• 1 kofin (gram 150) na yankakken albasa
• Cokali 2 na nikakken tafarnuwa
• 4 tablespoons (60 ml) na lemun tsami
• 1 teaspoon na gishiri
• 1/2 teaspoon na barkono ƙasa baƙar fata
• 1 teaspoon na paprika
• Cokali 3 (gram 45) na man shanu da baƙi ko cokali 3 (45 ml) na man zaitun
• Faranti 1 (gram 450) na ɗanyen ciyawa, kwasfa da deveined
• Zabi: yanka da koren albasarta ta bakin ciki, don ado

1. A cikin babban tukunya, ƙara ruwa, romo, gishiri, barkono, da maggi. Ku zo a tafasa.
2. Sanya a cikin man shanu ko mai. Rage wuta yayi zafi sosai sai dai a barshi ya dahu na minti 20-30, ko kuma lokacin da yayi kauri da kirim.
3. Cire daga wuta, ƙara cuku, kuma motsa su sosai.
4. Kurkura shrimp din, ki busar, ki soya kaskon har sai sun zama ruwan hoda. Onionsara albasa, lemun tsami, tafarnuwa, da paprika, sai a ɗora shi na tsawan minti 3.
5. Sanya grits a cikin kwano mai hidima. Cokali shrimp cokali a sama kuma kuyi dumi. Top tare da sabo ne ganye kamar scallions ko faski kuma kuyi aiki tare da kayan lambu, kamar su zucchini don abinci mai ƙoshin lafiya.

Akwai hanyoyi da yawa masu sauki don sanya grits cikin koshin lafiya. Gwada bin ƙa'idodin da ke sama ko amfani da ɗayan lafiyayyun girke-girke da aka bayar.

Layin kasa

Grits shine babban abincin Kudancin Amurka wanda aka yi daga ƙasa, busasshiyar masara kuma musamman mai wadatar baƙin ƙarfe da bitamin B.

Nau'ukan da ke ƙasa da ƙasa sun fi gina jiki, saboda suna fuskantar rashin aiki fiye da sauri, na yau da kullun, ko iri-iri.

Kodayake grits suna da ƙoshin lafiya, yawanci ana amfani dasu tare da abubuwan haɗin calorie masu yawa. Wadannan na iya hada da madara, cuku, syrups, sukari, naman alade, da sauran soyayyen ko sarrafa nama.

Zabi lafiyayyun, masu karancin kalori, kamar 'ya'yan itace sabo, a madadin sukari da syrups ko amfani da karin ruwa da romo maimakon madara cikakkiya hanya ce mai sauki ta rage kalori.

Idan kuna da matsala wajen gano samfuran ƙasa-ƙasa masu gina jiki a cikin gida, zaku iya siyan su akan layi.