Polenta: Gina Jiki, Kalanda, da Fa'idodi

Wadatacce

• Gaskiyar abincin Polenta
• Shin polenta na cikin koshin lafiya?
• Babban a cikin hadadden carbs
• Daidai-jini-sukari-m
• Mawadaci a cikin antioxidants
• Ba shi da alkama
• Yadda ake polenta
• Layin kasa

Lokacin da kake tunanin hatsin da aka dafa, akwai damar tunanin oatmeal, shinkafa, ko quinoa.

Masara sau da yawa ba a kula da ita, kodayake ana iya jin daɗin ita azaman dafa abinci na gefen hatsi ko hatsi lokacin da ake amfani da shi a cikin nau'in hatsin masara.

Polenta wani abinci ne mai ɗanɗano wanda aka dafa garin masara a cikin ruwan gishiri. Lokacin da hatsi ke shan ruwa, sukan yi laushi kuma su zama mai tsami, mai kama da kwano.

Zaka iya ƙara ganye, kayan yaji, ko cuku don karin ɗanɗano.

Asalinta a Arewacin Italiya, polenta bashi da tsada, mai sauƙin shiryawa, kuma yana da matuƙar amfani, don haka ya cancanci a san shi.

Wannan labarin yana nazarin abinci mai gina jiki, fa'idodin kiwon lafiya, da kuma amfani da polenta.

Gaskiyar abincin Polenta

Polenta na fili ba tare da cuku ko kirim ba shi da ƙarancin adadin kuzari kuma yana ɗauke da adadin bitamin da na ma'adanai daban-daban. Ari da, kamar sauran hatsi, yana da kyakkyawan tushen carbs.

Kofin 3/4-gram (125-gram) na polenta da aka dafa a cikin ruwa yana bada (, 2):

• Calories: 80
• Carbs: 17 gram
• Furotin: 2 gram
• Kitse: ƙasa da gram 1
• Fiber: Gram 1

Hakanan zaka iya saya polenta da aka ƙaddara a cikin bututu. Matukar abubuwan da aka ƙera sunadaran ruwa ne kawai, garin masara, da yiwuwar gishiri, bayanan abinci mai gina jiki ya kamata su kasance iri ɗaya.

Mafi yawan kayanda aka shirya kuma an yi su ne daga masarar da aka lalace, ma'ana an cire ƙwayoyin cuta - mafi ɓangaren ɓangaren masarar - Saboda haka, ba a ɗaukarsa cikakkiyar hatsi ba.

Kwayar cuta ita ce inda yawancin kitse, bitamin B, da bitamin E suke adanawa. Wannan yana nufin cewa cire ƙwayoyin cuta yana cire mafi yawan waɗannan abubuwan gina jiki. Don haka, rayuwar shiryayye ta kunshin polenta ko gurɓataccen hatsi ya ƙaru, saboda akwai ƙananan kitse don juya rancid ().

Idan kun fi so, zaku iya yin polenta wanda ya fi girma a cikin fiber da bitamin ta hanyar zaɓar hatsin hatsi gaba ɗaya - sauƙaƙe neman kalmomin “cikakkiyar masara” akan lakabin sinadarin.

Cooking polenta a madara maimakon ruwa na iya ƙara mahimman abubuwan gina jiki amma kuma zai ƙara ƙimar kalori.

Yawa kamar shinkafa, polenta galibi ana amfani dashi azaman gefen abinci ko tushe don sauran abinci. Yana da ƙarancin furotin da mai, kuma yana da nau'i biyu da nama, abincin teku, ko cuku don yin cikakken abinci.

Polenta abinci ne irin na Italianasar Italia wanda ake girka shi ta hanyar dafa garin masara cikin ruwa da gishiri. Yana da yawa a cikin carbs amma yana da adadin adadin kuzari matsakaici. Don samun ƙarin zare da abinci mai gina jiki, yi shi da cikakken hatsi maimakon gurɓataccen naman masara.

Shin polenta na cikin koshin lafiya?

Masara na daya daga cikin mahimman amfanin gona a duniya. A zahiri, babban hatsi ne na mutane miliyan 200 (2, 4).

A kan kansa, naman masara ba ya samar da cikakken tushen abubuwan gina jiki. Koyaya, lokacin cin abinci tare da wasu abinci mai gina jiki, yana iya samun wuri a cikin lafiyayyen abinci.

Babban a cikin hadadden carbs

Nau'in masarar da ake amfani da ita don yin naman masara da polenta ya bambanta da masarar mai daɗi akan ɗanɗano da kuke jin daɗi a lokacin rani. Yana da nau'in tauraron tauraro wanda yake cikin maƙeran carbi.

Carungiyoyin carbs masu rikitarwa suna narkewa a hankali fiye da sauƙaƙan ƙwayoyin cuta. Don haka, suna taimaka maka ka ji cike da tsawon lokaci kuma suna ba da kuzari mai ɗorewa.

Amylose da amylopectin sune nau'ikan carbi guda biyu a sitaci (2).

Amylose - wanda aka fi sani da sitaci mai juriya saboda yana ƙin narkewa - ya ƙunshi kashi 25% na sitaci a cikin naman masara. Yana da nasaba da lafiyar jinin jini da matakan insulin. Ragowar sitaci shine amylopectin, wanda yake narkewa (2, 4).

Daidai-jini-sukari-m

Alamar glycemic index (GI) tana nuna nawa abincin da aka bashi na iya ɗaga matakan sukarin jininka a sikeli na 1-100. Jigilar glycemic (GL) ƙima ce da ke haifar da girman aiki don sanin yadda abinci zai iya shafar matakan sukarin jini ().

Duk da yake polenta yana da yawa a cikin sitati mai sitaci, yana da matsakaicin GI na 68, ma'ana bai kamata ya ɗaga yawan sukarin jininka da sauri ba. Shima yana da low GL, don haka bai kamata ya sa sukarin jininka yayi girma sosai bayan cin shi ba ().

Wannan ya ce, yana da mahimmanci a san cewa GI da GL na abinci suna shafar abin da kuma za ku ci a lokaci guda.

Idan kuna da ciwon sukari, Diungiyar Ciwon Ciwon Suga ta Amurka ta ba da shawarar mai da hankali kan yawan abubuwan da ke cikin abincin a cikin abincinku maimakon ƙididdigar ƙwayoyin glycemic ().

Wannan yana nufin ya kamata ku tsaya ga ƙananan polenta, kamar kofi 3/4 (gram 125), ku haɗa shi da abinci kamar kayan lambu da nama ko kifi don daidaita shi.

Mawadaci a cikin antioxidants

Masarar rawaya da aka yi amfani da ita don yin polenta ita ce mahimmin tushen antioxidants, waxanda suke da mahadi da ke taimakawa kare ƙwayoyin jikinku daga lalacewar kumburi. A yin haka, ƙila su taimaka rage haɗarin wasu cututtukan da suka shafi shekaru (, 9).

Mafi mahimmancin antioxidants a cikin naman rawaya shine carotenoids da mahaɗan phenolic (9).

Carotenoids sun hada da carotenes, lutein, da zeaxanthin, da sauransu. Wadannan launukan launuka na halitta suna ba da naman masara launinsa mai launin rawaya kuma suna da alaƙa da ƙananan haɗarin cututtukan ido kamar lalacewar macular da ke da shekaru, da cututtukan zuciya, da ciwon sukari, da ciwon daji, da rashin hankali ().

Magungunan Phenolic a cikin ƙwayar masarar rawaya sun haɗa da flavonoids da acid na phenolic. Suna da alhakin wasu daga cikin ɗanɗano mai ɗaci, mai ɗaci, da ɗanɗano (9,).

Ana tunanin waɗannan mahaɗan don rage haɗarin cututtukan da suka shafi shekaru ta hanyar abubuwan da ke haifar da sinadarin antioxidant. Hakanan suna taimakawa toshewa ko rage kumburi ko'ina cikin jiki da kwakwalwa (9,).

Ba shi da alkama

Masara, kuma saboda haka naman masara, ba shi da alkama, don haka polenta na iya zama kyakkyawan zaɓin hatsi idan kun bi abinci mara kyauta.

Duk da haka, koyaushe yana da kyau a bincika lakabin sinadaran a hankali. Wasu masana'antun na iya ƙara abubuwan da ke ƙunshe da alkama, ko kuma a ƙera samfurin a cikin kayan aikin da ke aiwatar da abinci mai ƙunshe da alkama, yana ƙara haɗarin gurɓatuwa.

Yawancin alamomi na polenta suna faɗi cewa samfuran su basu da kyauta a cikin tambarin.

Polenta shine lafiyayyen hatsi wanda bashi da alkama kuma kyakkyawan tushen antioxidants wanda yake taimakawa kare idanunku da rage haɗarin wasu cututtukan da basu dace ba. Bai kamata ya cutar da matakan sikarin jininka ba idan dai kun tsaya daidai gwargwado.

Yadda ake polenta

Polenta yana da sauƙin shirya.

Kofi ɗaya (gram 125) na busasshiyar masara tare da kofuna 4 (950 mL) na ruwa za su sa kofuna 4-5 (950-1188 mL) na polenta. A wasu kalmomin, polenta na buƙatar rabo huɗu-zuwa ɗaya na ruwa zuwa masara. Kuna iya daidaita waɗannan ma'aunan dangane da bukatunku.

Wannan girke-girke zai yi polenta mau kirim:

• Ku kawo kofuna 4 (950 mL) na ruwan gishiri mai ɗan sauƙi ko ƙamshi a tafasa a cikin tukunya.
• Sanya kofi 1 (gram 125) na kunshin polenta ko garin alkama mai launin rawaya.
• Sanya shi sosai kuma rage wuta zuwa ƙasa, barin polenta tayi taushi da kauri.
• Rufe tukunyar ka bar polenta ta dahuwa na mintina 30-40, tana motsa kowane minti 5-10 don kiyaye shi daga mannewa a ƙasan kuma konewa.
• Idan kana amfani da polenta mai sauri ko sauri, zai ɗauki minti 3-5 kawai don dafa.
• Idan ana so, sanya polenta tare da ƙarin gishiri, man zaitun, cakulan Parmesan, ko sabo ko busassun ganye.

Idan kana son yin gwaji da polenta da aka gasa, sai a zuba polenta da aka dafa a cikin kwanon rufi ko akushi sai a dafa shi a 350 ° F (177 ° C) na kimanin minti 20, ko kuma har sai ya zama mai ƙarfi da ɗan gwal. Bar shi ya huce kuma a yanka shi a murabba'ai don yin hidima.

Adana busasshiyar masara a cikin kwandon iska mai sanyi a wuri mai sanyi, bushe, kuma ka tuna da mafi kyawun zamani. Gabaɗaya, lalataccen polenta yana da tsawon rai kuma yakamata yakai kimanin shekara 1.

Ya kamata a yi amfani da dukkanin masarar hatsi a cikin kusan watanni 3. A madadin, adana shi a cikin firiji ko daskarewa don tsawaita rayuwar rayuwa.

Da zarar an shirya, ya kamata a adana polenta a cikin firinji kuma a more shi cikin kwanaki 3-5.

Polenta yana da sauƙin dafawa kuma yana buƙatar ruwa da gishiri kawai. Nan da nan ko saurin-girki yana ɗaukar mintoci kaɗan, yayin da polenta na yau da kullun ke ɗaukar mintuna 30-40. Tabbatar adana busasshiyar masara yadda yakamata kuma amfani dashi bisa mafi kwanakin kwanan wata akan kunshin.

Layin kasa

Asali daga Arewacin Italiya, polenta yana da sauƙin shirya kuma yana aiki da kyau kamar gefen abinci wanda aka haɗe shi da tushen furotin ko kayan lambu da kuka zaɓa.

Yana da yawa a cikin hadadden carbs wanda ke taimaka maka jin cikewa na tsawon lokaci, duk da haka bai cika yawa da adadin kuzari ba. Hakanan ba shi da kyauta ta alkama, yana mai da shi kyakkyawan zaɓi ga duk wanda ke bin abinci mara alkama.

Bugu da ƙari, polenta yana alfahari da wasu fa'idodin kiwon lafiya. Ya cika da carotenoids da sauran antioxidants wanda ke taimakawa kare idanunku kuma na iya rage haɗarin wasu cututtuka.

Don samun wadatattun abubuwan gina jiki daga polenta, shirya shi da garin hatsi gabaɗaya maimakon naman da aka lalata.