Muaj Dab Tsi, thiab Lawv Puas Muaj Mob?

Zoo Siab

• Dab tsi yog grits?
• Grits qhov tseeb ntawm khoom noj khoom haus
• Cov txiaj ntsig kev noj qab haus huv ntawm grits
• Ntim ntau hom tshuaj antioxidants
• Lawm gluten tsis pub
• Muaj peev xwm tiv thaiv kev tiv thaiv qhov muag tsis zoo
• Yuav tuaj yeem pab tua cov ntshav liab
• Downsides ntawm grits
• Txoj hauv kev muaj txiaj ntsig zoo dua los npaj grits
• Zib ntab thiab Berry tshais grits
• Noj qab nyob zoo cw thiab ci
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Grits yog cov zaub mov uas nrov thoob plaws hauv Qab Teb Asmeskas.

Lawv tau tsim los ntawm pob kws qhuav, cov pob kws hauv av (Maib) siav rau hauv ntau cov kua - nrog rau dej, mis, lossis kua zaub - kom txog thaum cov sib tov ncav cuag tuab, creamy, porridge-zoo li sib xws.

Thaum grits yog qhov nrov heev, ntau tus neeg xav tias lawv puas zoo rau koj.

Kab lus no tshuaj xyuas txog kev zom zaub mov, nrog rau lawv cov txiaj ntsig kev noj haus, cov txiaj ntsig, thiab seb lawv puas tseem noj qab nyob zoo.

Dab tsi yog grits?

Grits yog cov khoom noj uas nyiam yav qab teb Asmeskas ua los ntawm pob kws zuaj lossis av.

Lawv feem ntau tau ua rau pluas tshais lossis zaub mov thiab feem ntau yog tsim los ntawm ntau cov pob kws hu ua kws kho pob kws, uas muaj cov noob ntoo softer, cov hmoov txhuv nplej siab (1).

Cov pob kws zom cov pob kws feem ntau siav rau hauv dej kub, mis, lossis kua zaub kom txog thaum lawv ncav cuag tuab thiab tseem zoo li cov qab uas zoo ib yam li porridge.

Cov kib feem ntau tau nrog cov khoom xyaw uas muaj qab, xws li butter, qab zib, phoov, cheeses, thiab nqaij xws li nqaij npuas kib, cws, thiab ntses ntses.

Koj tuaj yeem yuav ntau yam ntawm grits, suav nrog:

• Pob zeb-hauv av. Cov no yog tsim los ntawm tag nrho, pob kws kib pob kws uas muaj coarsely hauv av hauv lub zeb. Hom no yog qhov nyuaj dua rau hauv cov khw muag khoom noj vim nws muaj lub neej luv txee thiab siv 30-60 feeb los ua noj ntawm lub qhov cub (2).
• Tus Neeg Lub Neej. Cov no yog tsim los ntawm pob kws kuab cov kua hauv cov kua roj alkali kom mos cov qhov tawv tawv (tawv plooj lossis lub plhaub sab nraud). Lub pericarp yog rinsed, tom qab ntawd muab tshem tawm, thiab pob kws kuab tau hla mus txuas ntxiv ua kom hominy ().
• Sai thiab tsis tu ncua. Cov hom undergo ua, uas cuam tshuam nrog tshem tawm cov pericarp thiab cov kab mob (cov tshuaj muaj txiaj ntsig zoo embryo), yog li lawv muaj lub neej ua haujlwm ntev dua. Cov qauv tsis tu ncua yog cov av nruab nrab thaum nrawm nrawm (2).
• Instant. Qhov no sai sai, lub cev qhuav dej version tau muaj ob qho ua paug thiab kab mob tshem tawm. Lawv muaj dav muag hauv khw muag khoom noj.

Grits yog cov khoom noj yav qab teb nrov hauv Asmeskas ua los ntawm av, pob kws qhuav. Lawv feem ntau siav nyob rau hauv cov mis, dej, lossis kua zaub kom txog thaum lawv mus txog ib qho tuab thiab cream zoo sib xws.

Grits qhov tseeb ntawm khoom noj khoom haus

Grits muaj ntau yam ntawm cov vitamins, cov zaub mov thiab tshuaj tua kab mob antioxidant.

Ib khob (257 grams) ntawm kev ua noj, muaj kev sib tsoo tsis tu ncua muab cov zaub mov hauv qab no (4):

• Cov calories: 182
• Cov protein ntau: 4 grams
• Rog: 1 gram
• Carbs: 38 grams
• Fiber ntau: 2 grams
• Folate: 25% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI)
• Thiamine: 18% ntawm RDI
• Niacin: 13% ntawm RDI
• Riboflavin: 12% ntawm RDI
• Hlau: 8% ntawm RDI
• Vitamin B6: 7% ntawm RDI
• Magnesium: 5% 5 ntawm RDI
• Zinc: 4% ntawm RDI
• Phosphorus: 4% ntawm RDI

Dab tsi yog qhov tseem ceeb tshaj plaws txog qhov zom zeb yog tias lawv muaj hlau ntau, uas yog qhov tseem ceeb rau kev ua haujlwm hauv cov ntshav liab. Lawv kuj tseem muaj ntau cov vitamins B, xws li folate thiab thiamine, nrog rau cov kab mob potassium, pantothenic acid, calcium, thiab vitamin E ().

Txawm li cas los xij, cov ntawv niaj zaus muaj tsawg dua cov vitamins thiab minerals - zoo li calcium thiab vitamins A thiab C - dua li cov pob zeb-pob zeb uas ua los ntawm cov pob kws tseem pob (4).

Qhov ntawd vim tias lawv tau hla ntau theem ntawm kev ua, uas tshem tawm cov khoom noj muaj txiaj ntsig ntawm pob kws zoo li tus kabmob pericarp thiab kis (2).

Grits muab ntau yam khoom noj muaj txiaj ntsig thiab tshwj xeeb tshaj yog muaj hlau thiab B vitamins ntau. Pob zeb-hauv av ntau hom yog cov khoom noj khoom haus zoo dua, vim tias lawv tsis muaj qhov ua paug thiab cov kab mob tau raug tshem tawm.

Cov txiaj ntsig kev noj qab haus huv ntawm grits

Vim tias grits yog cov muaj txiaj ntsig zoo, noj lawv yuav muaj qee cov txiaj ntsig kev noj qab haus huv zoo.

Ntim ntau hom tshuaj antioxidants

Antioxidants yog tshuaj uas tiv thaiv koj lub hlwb tiv thaiv kev puas tsuaj dawb radical.

Cov dawb radicals muaj cov tshuaj lev tawm uas tuaj yeem cuam tshuam nrog koj lub hlwb thiab ua rau kev puas tsuaj uas tau txuas nrog cov mob ntsig txog mob ntev ntev, suav nrog mob plawv thiab qee yam mob qog nqaij hlav ().

Cov hmoov nplej muaj cov tshuaj tua kab mob muaj zog - suav nrog lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, thiab syringic acid - uas tau txuas nrog cov txiaj ntsig kev noj qab haus huv ().

Piv txwv li, tib neeg txoj kev tshawb fawb qhia tias cov tshuaj antioxidant lutein thiab zeaxanthin tuaj yeem tiv thaiv kev tiv thaiv qhov muag tsis zoo xws li cov kab mob qhov muag thiab yuav tiv thaiv koj cov tawv nqaij los ntawm hnub puas tsuaj (,,).

Lawm gluten tsis pub

Gluten yog tsev neeg muaj protein nyob hauv cov nplej xws li nplej, barley, sau yuag, thiab hlais.

Cov neeg feem coob tuaj yeem noj cov zaub mov gluten tsis muaj qhov tsis zoo. Txawm li cas los xij, cov neeg uas muaj tus kab mob celiac lossis tsis yog-mob plab gluten yuav muaj kev mob tshwm sim, xws li tsam plab, raws plab, cem quav, mob plab, thiab qaug zog (,).

Grits yog ib txwm tsis muaj gluten, uas txhais tau tias lawv yog ib qho kev xaiv carb uas tsim nyog rau cov neeg uas yuav tsum zam ntawm tsev neeg muaj protein.

Tseem, yog tias koj muaj tus kab mob celiac lossis tsis-mob caj dab gluten rhiab, nyeem daim ntawv qhia rau cov lus ceeb toom ntawm gluten paug. Qee cov tuam txhab tsim cov pob kws rau hauv tib qho chaw li cov khoom lag luam gluten.

Muaj peev xwm tiv thaiv kev tiv thaiv qhov muag tsis zoo

Cov noob hnav muaj cov lutein thiab zeaxanthin - cov tshuaj antioxidant tseem ceeb rau kev noj qab haus huv qhov muag.

Ob qho tib si pom nyob rau hauv qhov chaw siab nyob sab hauv Retina - ntu ntawm koj lub qhov muag uas hloov lub teeb ua lub teeb liab koj lub hlwb tuaj yeem nkag siab ().

Ntau cov kev tshawb fawb tib neeg txuas siab ntau dua lutein thiab zeaxanthin ua rau muaj kev pheej hmoo tsawg dua rau qhov muag tsis pom kev, xws li cov kab mob cataracts thiab hnub nyoog ntsig txog macular degeneration (AMD) (,).

Dab tsi ntxiv, cov antioxidants no tuaj yeem tiv thaiv koj ob lub qhov muag tiv thaiv kev puas tsuaj los ntawm cov teeb meem phom sij xiav ().

Lub teeb xiav daj ua rau koj lub cev paub nws thaum nruab hnub los ntawm kev tsim cov melatonin - yog yam tshuaj uas pab koj lub cev so kom nws thiaj li tsaug zog.

Txawm li cas los xij, lub teeb ci ntau dhau xiav-wavelength tuaj yeem ua rau lub pob puas puas - koj qhov muag sab nraud txheej ().

Yuav tuaj yeem pab tua cov ntshav liab

Kev mob ntshav siab ntshav yog qhov mob uas koj cov leeg thiab cov nqaij tsis tau txais oxygen txaus kom ua haujlwm zoo. Cov tsos mob muaj xws li nkees, tawv nqaij daj, thiab ua tsis taus pa ().

Ib qho uas ua kom muaj mob rau cov ntshav yog hlau tsis txaus. Yog tias tsis muaj hlau, koj lub cev tsis tuaj yeem ua hemoglobin txaus - cov khoom uas pab cov ntshav liab ua pa oxygen ().

Grits tuaj yeem pab tiv thaiv kev tiv thaiv tsis txaus cov hlau. Lawv yog qhov txiaj ntsig zoo ntawm cov nroj tsuag-siv hlau, muaj ib lub khob (257 grams) muab thaj tsam li 8% ntawm RDI (4).

Ib tus folate deficiency kuj tuaj yeem ua rau ntshav tsawg, vim folate pab koj lub cev ua cov ntshav liab. Grits yog ntim nrog folate - muab 25% ntawm RDI rau ib lub khob (257 grams) (4,).

Grits tuaj yeem pab tiv thaiv qog ntshav thiab tiv thaiv ob peb qhov muag tsis zoo. Lawv tseem yog ib txwm muaj gluten-dawb thiab muaj qhov zoo ntawm antioxidants.

Downsides ntawm grits

Thaum grits muaj qee qhov txiaj ntsig muaj txiaj ntsig zoo, lawv muaj ob peb nqes.

Txog cov pib, cov ntau yam muaj nyob - xws li nrawm, tsis tu ncua, los sis nrawm - yog tsim los ntawm cov txheej txheem uas tshem cov pob kws cov pob zeb ua nrog cov tawv nqaij (tawv nqaij sab nraud) thiab cov kab mob (embryo). Qhov no tawm tsuas yog endosperm, cov hmoov txhuv nplej siab tivthaiv (2).

Cov pericarp thiab cov kab mob tau thauj khoom noj khoom haus, yog li ceev nrawm, tsis tu ncua, lossis ntau hom tsis suav nrog tag nrho cov as-ham uas koj xav tau los ntawm cov pob zeb-pob zeb, uas yog tsim los ntawm cov pob kws nplej (2).

Piv txwv li, cov txheej txheem sib tsoo muaj cov khoom siv tsawg dua li ntawm cov pob kws tag nrho cov pob kws, vim tias lawv tau ua los ntawm pob kws nrog cov pericarp tshem tawm. Lub pericarp yog qhov khoom siv fiber ntau.

Fiber ntau yog ib hom khoom noj tsis muaj txiaj ntsig uas tau txuas nrog cov txiaj ntsig kev noj qab haus huv zoo li kev txhim kho kev zom zaub mov, txo cov roj hauv cov ntshav, muaj kev xav ntau dua, thiab poob phaus ().

Thaum pob zeb hauv av yog qhov kev xaiv zoo dua, lawv nyuaj mus nrhiav hauv khw muag khoom noj - tshwj xeeb yog koj nyob sab nraud Tebchaws Asmeskas.

Lwm qhov tsis zoo ntawm kev zom zaub mov yog tias lawv ib txwm tau ua nrog lossis pab nrog cov khoom siv hauv calorie ntau, xws li mis nyuj, butter, cheese, kua ntses, nqaij npuas kib, thiab ntses kib.

Noj cov khoom noj muaj calorie ntau dhau mus yuav ua rau koj qhov hnyav nce thiab rog ntsig txog kev noj qab haus huv xws li mob plawv dhau sijhawm (,).

Kev nrawm, nrawm thiab nrawm muaj cov khoom noj khoom haus tsawg dua pob zeb-hauv av ntau yam. Ib qho ntxiv, lawv ib txwm nyiam nrog cov khoom xyaw muaj calorie, uas tuaj yeem ua rau nce phaus yog noj ntau dhau.

Txoj hauv kev muaj txiaj ntsig zoo dua los npaj grits

Txawm hais tias grits yog feem ntau ua khub nrog cov khoom noj muaj calorie, koj tuaj yeem npaj lawv rau ntau txoj kev noj qab haus huv.

Nov yog ob peb lub tswv yim los ua kom koj cov pob zeb zoo:

• Siv tsawg cheese thiab butter.
• Siv cov roj txiv ntseej ntxiv es tsis txhob siv butter.
• Ntxiv cov zaub ntxiv.
• Ntxiv cov txiv hmab txiv ntoo tshiab es tsis txhob muaj qab zib lossis cov dej qab zib syrups.
• Siv mis tsawg dua thiab siv dej ntau dua lossis kua zaub.

Nov yog qee cov zaub mov noj qab nyob zoo uas koj tuaj yeem sim hauv tsev.

Zib ntab thiab Berry tshais grits

Daim ntawv qhia ua zib muv no ua rau lub qab sov sov so rau lub caij sov.

Kev Pab: 4

• 1 khob (240 grams) ntawm pob zeb-hauv av pob zeb, qhuav
• 2 khob (470 ml) ntawm mis nyuj tag nrho
• 1 khob (235 ml) dej
• 1/4 me nyuam ntsev
• 1 tablespoon (15 grams) ntawm unsalted butter
• 2 diav (40 ml) ntawm zib ntab
• 1/2 khob (75 grams) ntawm cov kua txiv tshiab
• 1 tablespoon (8 grams) ntawm taub dag noob

1. Hauv lub lauj kaub loj, ntxiv mis nyuj, dej, ntsev, thiab grits. Nqa cov dej sib tov rau ib lub rhaub.
2. Do hauv cov zib ntab thiab butter. Txo cov cua sov rau simmer thiab cia ua noj rau 20-30 feeb, lossis kom txog thaum tuab thiab creamy.
3. Tshem tawm ntawm qhov kub thiab ntaiv rau hauv cov tais. Ua cov sov so kom sov nrog lub txiv tshiab thiab taub dag noob.

Noj qab nyob zoo cw thiab ci

Cov zaub mov zoo ua rau noj qab zib no qab heev - tab sis tseem muaj calories tsawg.

Kev Pab: 4

• 1 khob (240 grams) ntawm pob zeb-hauv av pob zeb, qhuav
• 2 khob (470 ml) dej
• 2 khob (470 ml) ntawm nqaij qaib broth
• 1/2 khob (60 grams) ntawm cheddar cheese, grated
• 1 khob (150 grams) ntawm txhoov dos
• 2 teaspoon ntawm minced qej
• 4 diav (60 ml) ntawm txiv qaub kua txiv
• 1 rab diav ntsev
• 1/2 me me ntawm av kua txob dub
• 1 teaspoon ntawm paprika
• 3 diav (45 grams) ntawm butter tsis qab los yog 3 tablespoons (45 ml) ntawm txiv roj roj
• 1 phaus (450 grams) ntawm tus cw ua nyoos, tev thiab deveined
• Yeem: thinly hlais ntsuab dos, rau garnish

1. Hauv lub lauj kaub loj, ntxiv dej, kua, ntsev, kua txob, thiab grits. Nqa mus rau boil.
2. Do hauv lub butter lossis roj. Txo cov cua sov rau simmer thiab cia ua noj rau 20-30 feeb, lossis kom txog thaum tuab thiab creamy.
3. Tshem tawm ntawm tshav kub, ntxiv cheese, thiab do kom huv.
4. Yaug lub cws, plws qhuav, thiab lauj kaub kib kom txog thaum lawv tig paj yeeb. Ntxiv cov hauv paus dos, kua txiv qaub, qej, thiab paprika, thiab sauté li 3 feeb.
5. Tsim cov grits rau hauv ib lub tais uas ua hauj lwm. Diav cov cws nyob rau sab saum toj thiab pab sov. Sab saum toj nrog cov tshuaj ntsuab tshiab zoo ib yam li scallions lossis zaub txhwb nyhiab thiab pab nrog zaub, xws li zucchini rau kev noj zaub mov zoo noj.

Muaj ntau txoj hauv kev yooj yim los ua kom cov zaub mov zoo. Sim ua raws li cov lus qhia saud lossis siv ib qho zaub mov zoo noj.

Hauv qab kab

Grits yog cov khoom noj cov zaub mov yav qab teb Asmeskas ua los ntawm av, pob kws qhuav thiab tshwj xeeb yog nplua nuj nyob hauv cov hlau thiab B vitamins.

Pob zeb-av ntau hom khoom noj khoom haus dua, raws li lawv dhau los ua qis dua li hom nrawm nrawm, tsis tu ncua, lossis nrawm.

Txawm hais tias grits yog noj qab nyob zoo, lawv feem ntau tau txais kev pab nrog cov khoom xyaw muaj calorie ntau. Cov no suav nrog mis, cheeses, phoov, qab zib, nqaij npuas kib, thiab lwm yam nqaij kib lossis ua tiav.

Xaiv cov zaub mov zoo, ua rau lub cev tsawg dua, xws li txiv hmab txiv ntoo tshiab, nyob rau hauv thaj chaw qab zib thiab dej qab zib lossis siv dej thiab kua txiv ntau dua rau mis nyuj yog ib txoj kev yooj yim kom txo cov calories.

Yog tias koj muaj teeb meem pom ntau cov pob zeb hauv av zoo dua hauv zos, koj tuaj yeem yuav hauv online.