Polenta: Khoom noj khoom haus, Calorie, thiab Cov txiaj ntsig

Zoo Siab

• Polenta cov lus qhia kev noj haus
• Polenta puas zoo?
• Siab nyob rau hauv complex carbs
• Luag cov ntshav qab zib-zoo
• Nplua nuj nyob rau hauv antioxidants
• Gluten-dawb
• Yuav ua li cas thiaj ua tau polenta
• Hauv qab kab

Thaum koj xav txog mov nplej, yuav muaj kev xav txog oatmeal, mov, lossis quinoa.

Pob kws yog feem ntau pom dhau los, txawm hais tias nws muaj peev xwm zoo li kev txaus siab ua ib qhov siav nplej sab zaub mov lossis zaub mov thaum siv ua hom ntawm pob kws.

Polenta yog cov zaub mov qab qab ua los ntawm kev ua noj av cornmeal hauv cov dej qab ntsev. Thaum cov hmoov nplej nqus cov dej, lawv muag muag thiab tig mus ua zaub mov, qab-zoo li lub tais.

Koj tuaj yeem ntxiv tshuaj ntsuab, txuj lom, lossis grated cheese rau ntxiv tsw.

Keeb kwm tawm hauv Northern Ltalis, polenta yog qhov pheej yig, yooj yim los npaj, thiab muaj ntau yam zoo, yog li nws tsim nyog paub.

Kab lus no rov xyuas cov khoom noj khoom haus, cov txiaj ntsig kev noj qab haus huv, thiab kev siv ntawm polenta.

Polenta cov lus qhia kev noj haus

Lub tiaj tiaj polenta tsis muaj cheese lossis qab zib yog qhov muaj txiaj ntsig tsawg hauv cov calories thiab muaj cov tsis txaus ntseeg ntawm cov vitamins thiab minerals. Ntxiv rau, ib yam li lwm cov nplej, nws yog qhov zoo ntawm carbs.

A 3/4-khob (125-gram) ua haujlwm ntawm polenta siav hauv dej muab (, 2):

• Cov calories: 80
• Carbs: 17 grams
• Cov protein ntau: 2 grams
• Rog: tsawg dua 1 gram
• Fiber ntau: 1 gram

Koj kuj tseem tuaj yeem yuav cov polenta uas tau muab ntim rau hauv lub raj. Ntev npaum li cov khoom xyaw tsuas yog dej, cornmeal, thiab tej zaum ntsev, cov lus qhia txog kev noj zaub mov yuav tsum zoo ib yam nkaus.

Cov pob khoom feem ntau thiab precooked polenta yog tsim los ntawm cov pob kws degerminated, txhais tau tias tus kab mob - qhov feem ntawm sab hauv ntawm pob kws pob kws - tau raug tshem tawm. Yog li ntawd, nws tsis suav hais tias yog ib qho tseem grain.

Cov kab mob yog qhov chaw uas feem ntau ntawm cov rog, B vitamins, thiab vitamin E yog khaws cia. Qhov no txhais tau hais tias tshem tawm cov kis tau kuj yog tshem tawm feem ntau ntawm cov as-ham no. Yog li, lub txee lub neej ntawm cov pob khoom ntawm polenta lossis degerminated cornmeal yog nce, raws li muaj muaj roj tsawg dua los ua kom rancid ().

Yog tias koj xav tau, koj tuaj yeem ua cov pob txha uas muaj fiber ntau thiab vitamins ntau dua los ntawm kev xaiv cov nplej pob kws - kom yooj yim nrhiav cov lus "tag nrho pob kws" ntawm cov tshuaj uas muaj.

Ua noj polenta hauv mis tsis txhob siv dej tuaj yeem ntxiv cov zaub mov tseem ceeb tab sis kuj tseem yuav ua rau muaj cov calories ntau ntxiv.

Zoo li cov txhuv, polenta feem ntau yog siv los ua cov sab zaub los yog lub hauv paus rau lwm cov zaub mov. Nws muaj protein tsawg thiab muaj rog, thiab nws sib xyaw zoo nrog nqaij, nqaij nruab deg, lossis cheese ua ib pluag mov ua kom tiav.

Polenta yog Italian cov porridge-zoo li tais uas tau ua los ntawm kev ua noj ua haus cornmeal hauv dej thiab ntsev. Nws yog carbs tiamsis muaj pes tsawg calories. Txhawm rau kom muaj fiber ntau thiab cov khoom noj muaj txiaj ntsig, ua kom nws nrog cov whole grain tsis txhob siv cov degerminated cornmeal.

Polenta puas zoo?

Pob kws yog ib hom qoob loo tseem ceeb tshaj plaws nyob hauv lub ntiaj teb. Qhov tseeb, nws yog khoom noj khoom haus staple rau 200 lab tus tib neeg (2, 4).

Ntawm nws tus kheej, cornmeal tsis muab cov khoom noj khoom haus zoo tag nrho. Txawm li cas los xij, thaum noj nrog rau lwm cov zaub mov muaj txiaj ntsig, nws tuaj yeem muaj qhov chaw noj zaub mov zoo.

Siab nyob rau hauv complex carbs

Cov hom pob kws uas tau siv los ua cornmeal thiab polenta yog qhov txawv ntawm cov pob kws qab zib ntawm cov cob koj nyiam nyob rau lub caij ntuj sov. Nws yog cov hmoov txhuv nplej siab hom nplej pob kws uas siab nyob hauv cov carbs nyuaj.

Combs carbs yog zom qeeb dua li carbs yooj yim. Yog li, lawv pab kom koj muaj kev xav tau ntev thiab muab lub zog ntev ntev.

Amylose thiab amylopectin yog ob hom carbs hauv cov hmoov txhuv nplej siab (2).

Amylose - tseem hu ua cov hmoov txhuv nplej siab vim tias nws tawm tsam kev zom zaub mov - muaj 25% ntawm cov hmoov txhuv nplej siab hauv pob kws. Nws txuas rau kev noj qab haus huv hauv cov ntshav qab zib thiab ntshav dej. Cov hmoov txhuv pauv tshuav yog amylopectin, uas tau zom cov zaub mov (2, 4).

Luag cov ntshav qab zib-zoo

Cov tshuaj glycemic index (GI) qhia txog ntau npaum li cas ib qho khoom noj muab lus qhia yuav nce koj cov ntshav qab zib kom nyob rau ntawm qhov ntsuas ntawm 1-1100. Cov tshuaj glycemic load (GL) yog ib qho muaj nuj nqis uas ua rau muaj qhov loj me los txiav txim seb cov zaub mov yuav cuam tshuam li cas cov piam thaj hauv ntshav ().

Thaum polenta muaj ntau cov hmoov txhuv nplej siab carbs, nws muaj qhov nruab nrab GI ntawm 68, txhais tau tias nws yuav tsis nce koj cov ntshav qab zib cov ntshav sai heev. Nws tseem muaj qhov tsis tshua muaj GL, yog li nws yuav tsum tsis txhob ua rau koj cov piam thaj hauv ntshav siab dhau tom qab noj nws ().

Qhov ntawd tau hais, nws yog qhov tseem ceeb kom paub tias GI thiab GL cov khoom noj muaj cuam tshuam los ntawm lwm yam koj noj tib lub sijhawm.

Yog tias koj muaj ntshav qab zib, American Diabetes Association pom zoo kom tsom mus rau tag nrho cov ntsiab lus carb hauv koj cov zaub mov es tsis yog nws cov kev ntsuas glycemic ntsuas ().

Qhov ntawd txhais tau tias koj yuav tsum lo rau me me ntawm polenta, xws li 3/4 khob (125 grams), thiab muab nws ua ke nrog cov zaub mov xws li zaub thiab nqaij lossis nqaij ntses kom sib npaug.

Nplua nuj nyob rau hauv antioxidants

Daj cornmeal siv los ua polenta yog qhov tseem ceeb ntawm kev tiv thaiv antioxidant, uas yog cov sib txuas uas pab tiv thaiv cov hlwb hauv koj lub cev los ntawm kev puas tsuaj rau oxidative. Ua li ntawd, tej zaum lawv yuav pab txo koj txoj kev pheej hmoo ntawm qee yam kabmob muaj hnub nyoog ((9)).

Cov tshuaj tua kab mob tseem ceeb tshaj plaws nyob rau hauv cov pob kws daj daj yog carotenoids thiab phenolic tebchaw (9).

Cov carotenoids suav nrog cov carotenes, lutein, thiab zeaxanthin, thiab lwm yam. Cov xim liab zoo li no tau muab cornmeal nws cov xim daj thiab txuas nrog rau kev pheej hmoo tsawg dua ntawm cov kab mob qhov muag zoo li lub hnub nyoog ntsig txog macular tsis xws luag, ntxiv rau kev mob plawv, ntshav qab zib, mob cancer, thiab dementia ().

Phenolic tebchaw hauv daj cornmeal suav nrog flavonoids thiab phenolic acids. Lawv muaj lub luag haujlwm rau qee yam ntawm nws qhov iab, iab thiab ua tsis txawv (9,).

Cov tebchaw no xav kom txo cov kev pheej hmoo ntawm cov kab mob ntsig txog hnub nyoog los ntawm lawv lub zog antioxidant. Lawv kuj pab thaiv lossis txo qhov mob thoob plaws lub cev thiab hlwb (9,).

Gluten-dawb

Pob kws, thiab yog li pob kws, yog yam tsis muaj gluten, yog li polenta tuaj yeem yog cov khoom noj uas zoo rau kev xaiv yog tias koj ua raws li cov zaub mov tsis muaj gluten.

Tseem, nws ib txwm yog ib lub tswv yim zoo los soj ntsuam cov khoom sib sau ua tib zoo. Qee cov tuam ntxhab ntxiv cov khoom xyaw gluten uas muaj cov khoom xyaw, lossis cov khoom yuav raug tsim nyob rau hauv qhov chaw uas tseem ua cov khoom noj gluten, ua rau muaj kev pheej hmoo ntawm cov khoom sib kis.

Muaj ntau hom npe ntawm polenta xeev tias lawv cov khoom tsis muaj gluten-ntawm daim ntawv lo.

Polenta yog nplej tsis muaj gluten noj qab nyob zoo thiab muaj txiaj ntsig zoo ntawm cov antioxidants uas pab tiv thaiv koj lub qhov muag thiab txo qhov kev pheej hmoo ntawm qee cov kab mob ntev. Nws yuav tsum tsis txhob cuam tshuam nrog koj cov ntshav qab zib cov ntshav ntev li koj tsuas yog ua raws qhov loj me me xwb.

Yuav ua li cas thiaj ua tau polenta

Polenta yog yooj yim los npaj.

Ib khob (125 grams) ntawm cov pob kws qhuav ua kom tov ntxiv 4 khob (950 mL) dej yuav ua rau 4–5 khob (950–1188 mL) ntawm polenta. Hauv lwm lo lus, polenta yuav tsum muaj plaub-rau-ib qhov sib npaug ntawm cov dej mus rau cornmeal. Koj tuaj yeem kho cov kev ntsuas raws li koj cov kev xav tau.

Daim ntawv qhia no yuav ua kom creamy polenta:

• Nqa 4 khob (950 mL) ntawm cov ntsev maj mam los yog hauv Tshuag rau lub rhaub rau hauv lub lauj kaub.
• Ntxiv 1 khob (125 grams) ntawm cov pob polenta lossis daj pob kws.
• Do nws zoo thiab txo qhov kub kom tsawg, ua kom cov polenta ua kom sim thiab tuab.
• Npog lub lauj kaub thiab cia polenta ua noj rau 30-40 feeb, nplawm txhua txhua 5-10 feeb kom nws los ntawm txhawm rau hauv qab thiab hlawv.
• Yog koj siv mentsis lossis ua zaub ua noj sai, nws yuav siv sijhawm li 3-5 feeb los ua zaub mov xwb.
• Yog tias xav tau, lub caij lub polenta nrog ntsev ntxiv, txiv roj roj, grated Parmesan cheese, lossis tshuaj ntsuab tshiab lossis qhuav.

Yog tias koj xav sim ua cov ncuav ua noj ua haus, muab cov ncuav ua siav tso rau hauv lub lauj kaub lossis ci thiab ci nws txog li ntawm 350 ° F (177 ° C) li 20 feeb, lossis kom txog thaum khov kho thiab kub me ntsis. Cia nws txias thiab txiav nws mus rau hauv plaub fab rau kev pabcuam.

Khaws cov nplej pob kws ua kom qhuav tso rau hauv cov thawv hauv airtight hauv qhov chaw txias, qhuav, thiab nco ntsoov qhov zoo tshaj plaws-ua kom tiav. Feem ntau, degerminated polenta muaj lub txee ua haujlwm ntev thiab yuav tsum ntev li 1 xyoos.

Cov nplej pob kws tag nrho feem ntau yuav tsum siv li thaj tsam 3 hlis. Hloov chaw, muab nws tso rau hauv koj lub tub yees lossis lub tub yees kom ntev cov txee lub neej.

Thaum npaj tiav, polenta yuav tsum khaws cia hauv koj lub tub yees thiab txaus siab tsis pub dhau 3-5 hnub.

Polenta yog yooj yim ua noj thiab yuav tsum tau tsuas yog dej thiab ntsev. Instant lossis nrawm-ua noj yuav siv sijhawm li feeb, hos polenta li niaj zaus yuav siv 30-40 feeb. Nco ntsoov khaws cov pob kws qhuav ua kom zoo thiab siv nws raws li lub sijhawm zoo tshaj-ntawm cov pob.

Hauv qab kab

Keeb kwm los ntawm Northern Ltalis, polenta yog qhov yooj yim los npaj thiab ua haujlwm zoo li ua ib sab zaub mov ua ke nrog cov khoom noj muaj protein lossis zaub uas koj xaiv.

Nws yog qhov muaj ntau hauv cov carbs uas yuav pab kom koj zoo siab ntev dua, tab sis nws yuav tsis muaj calorie ntau ntau. Nws kuj tseem muaj cov gluten-dawb, ua rau nws xaiv zoo rau txhua tus uas ua raws li cov zaub mov tsis muaj gluten.

Txuas ntxiv, polenta boasts qee cov txiaj ntsig kev noj qab haus huv muaj txiaj ntsig. Nws yog tag nrho ntawm cov carotenoids thiab lwm cov tshuaj antioxidant uas pab tiv thaiv koj lub qhov muag thiab tuaj yeem txo koj tus mob.

Txhawm rau kom tau txais cov txiaj ntsig zoo tshaj plaws los ntawm polenta, npaj nws nrog cov nplej pob kws tag nrho es tsis yog xeb pob kws.