Chibage chinotapira, chichitenda kana kwete, chiri chaicho chiyo-chiri rudzi rweuswa hunowanzonzi semashizha emugashi nekuda kwezvakagadzirwa nehydrohydrate. Iwe kazhinji unonzwa chibage chakakwana chinonzi semuriwo, asi chibage chevhu chinotaurwa sezviyo.
Chibage chakanaka chinoratidzira yezhizha, iyo ndiyo nguva yaro yepamusoro, iyo inowanzoshandiswa sechinhu chikuru chezvokudya mubhabhecues uye kunze kwekubika.
Kunyange zvazvo gorosi ine ma-carbohydrates, zvakanaka kwauri. Chaizvoizvo, zviyo zvakakosha mu vitamini C, magnesium, B mavitamini uye carotenoids, zvakadai seLutein ne zeaxanthin. Chibage chine mafuta mashoma, pasi pe1 gramu pakushanda (pasina mbambo), uye inobatsira kubva kune fiber, yakavhara mukati ma 3 gramu nehafu yekapu.
Sweet Corn Corn Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 zvishoma nzeve, zvibereko (5-1 / 2 "kusvika 6-1 / 2" yakareba) | |
| Per Serving | % Daily Value * |
| Calories 85 | |
| Maorikiti anobva kuFat 9 | |
| Total Fat 1g | 2% |
| Saturated Fat 0.2g | 1% |
| Polyunsaturated Fat 0.5g | |
| Monounsaturated Fat 0.3g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 163.24mg | 5% |
| Carbohydrates 18.67g | 6% |
| Dhiyabhorosi Fiber 2.1g | 9% |
| Sugars 4.04g | |
| Protein 3.03g | |
| Vitamini A 4% · Vitamin C 8% | |
| Calcium 0% · Iron 2% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Iwe unogona kukodzera chibage muchirongwa chako chekudya nekuona chikamu chako. Imwe nzeve duku duku yegorosi inenge anenge 85 makoriri uye 19 gramu yemakrohydrate, asi imwe huru huru yegorosi inogona kuva nehuwandu hwemakrohydrates uye makoriyori.
Nokudaro, kana iwe uchidya chibage chakakwana chidiki kune nzeve duku kusvika mukati-kati. Kana iwe uchidya zviyo zvegorosi, chinangwa chekuchengeta chikamu chako kusvika nehafu yekapu inoshumira. Kana iwe usisiri kudya imwe yemashizha pakudya kwako, idya kapu imwe panzvimbo.
Health Benefits
Chibage chinhu chakanaka che fiber, ine anenge anenge magiramu matatu muhafu yekapu inoshumira.
Zvokudya zvakanyanya mu fiber zvinogona kuderedza cholesterol uye kuronga shuga yeropa nekudzivirira kuyerwa.
Mukuwedzera, chibage ndicho chakanaka chevhitamini C, magnesium, B mavitamini, uye carotenoids lutein uye zeaxanthin. Vitamini C inokosha pakugadzirisa masero, kuwedzera hutachiona uye kunopesana nekwegura, asi, mavhitamini emuB anokosha mumagetsi emagetsi. Magnesium inokosha pakuita mishonga uye musimba kuputika. Carotenoids, lutein, uye zeaxanthin vave vakaratidzirwa vane antioxidative uye vanokosha mukurapa kweziso.
Mibvunzo Inowanzoitika
Ndinofanira kunetseka here pamusoro pehutu hwema fructose?
High fructose hurasi yehusi inotorwa kubva muhurosi yegorosi, iyo inogadzirwa kubva kubudisa mbeu dzegorosi uye kuvabata neine enzyme kuti iite sirafu yakasviba, yakashata. High fructose hurasi yehusi yakasiyana nemasikirwe embeu mune kuti mamwe glucose mauri inoshandurwa ku fructose enzymatically, ichiita kuti inakidze, asi siriji yegorosi i100 muzana glucose.
Mimwe sirasi yegorosi ine yakakwirira fructose corn syrup yakawedzerwa kwairi, asi iyo ichave yakanyorwa pane zvinongororwa mazita. Zvose zviri zviviri zvesirasi dzinoramba dzichigadzira mhando uye dzinopedza nguva refu. Mukuwedzera, zvose zviri zviviri zvezvigadzirwa zvakanatswa shuga dzinofanira kushandiswa zvishomanana, sezvo shuga yakawanda yakabatanidzwa kune zvakawanda zvehutano, kusanganisira kuneta, pre-diabetes, chirwere cheshuga, chirwere chechirwere cheshuga, chirwere chemwoyo, uye kenza.
Chikonzero chekuti high fructose corn syrup inogadziriswa zvakashata zvakadaro ndeyokuti yakagadzirwa nefructose, monosaccharide, iyo inotapira kupfuura glucose uye inoshandiswa mumasikisi zvakasiyana. Fructose inoshandiswa nehuropa. Apo chiropa chinowedzeredza, inoshandura fructose mumafuta. Mamwe emafuta anokwanisa kubatwa muropa, achipa mafuta ane chiropa. Zvakawandisa zvepamusoro fructose siriji yegorosi zvave zvakabatanidzwa kune insulin kudzivisa, chirwere chemagetsi, kuora muviri uye chirwere chechirwere cheshuga, kutumidza mashomanana.
Kunyange zvazvo sora yakakura ye fructose isiri yakanakisisa, inokosha kuziva kuti yose yakawedzerwa shuga, sucrose, uchi, agave, maple syrup, nezvimwe, inofanira kudyiwa mudiki.
Pasinei nokuti uri kutarisa kuti uremerwe uremu, kudzivirira chirwere kana kungonzwa uine zvakanaka, kuvhara marudzi ose ehutu swede mukudya kunokosha.
Haasi yakawanda yegorosi yedu yakachinjwa here?
Maererano neNON-GMO Project, "kune 142 zviitiko zvakasiyana-siyana (marudzi) ezviyogadziriswa chibage, kunyanya kwemarudzi ose emichero." Zvizhinji zvezviyo izvi zvinoshandiswa kufudza mhuka dzatinodya. Mbeu yakasvibiswa haisi kazhinji inogadziriswa, asi kana iwe usina chokwadi uye uchida kudya chete isiri GMO chibage unotenga organic. Organic, mazaya echando akazonyora pane zvakanyorwa kuti haisi GMO.
Ndinogona kudya chimedu yakasvibirira here?
Zvakanaka! Chaizvoizvo chinotyisa uye chinotapira. Zvose zvaunofanirwa kuita ndezvokucheka mazhenje kubva pamba uye ugoisa mu salads kana zvimwe zvidyo zvaunoda.
Chii chiri girazi gem gem?
Girazi yegorosi ine girasi yakasiyana-siyana yakave iyo inowanzoitika muInternet muna 2012. Kudzokorora mavara emukorara, chibage ichi chinouya mumumvuri wose.
Mbeu yacho yakatanga kudyarwa nemurimi ainzi Carle Barnes uyo ari hafu-Cherokee. Mukutsvaga kwake, Barnes akaunganidza marudzi emadzitateguru egorosi akanga arasikirwa kumarudzi muma1800s. Akatsinhanisa mbeu kubva kune vanhu munyika yose, achichera mbeu yemhando dzakasiyana-siyana dzinobwinya. Mugumisiro? Murarawende ane marudzi akasiyana-siyana, achienzaniswa nemuvara kubva kuReds uye purples kusvika kune magidhi uye blues.
Barnes pakupedzisira akagovana mbeu yake nemumwe murimidzi ainzi Schoen. Schoen akadyara mbeu yakajeka pedyo nemarudzi akasiyana-siyana akasika kunyange mavara akawanda. Zita rokuti 'girazi gem' rakapiwa kune imwe nzira yegorosi iri ruvara rwebhuruu-ruvara uye ruvara rwepepuru muvara.
Nokuda kwekuwedzera, girasi gem mbeu inogona kutengwa ikozvino paIndaneti Mbeu / SEARCH website ye $ 7.95 pamapetet yembeu. Kana iwe google iyo izwi iwe unogona kuwanawo vamwe vanogovera mbeu-unogona kutenga kuAmazon.
Patikiti imwe neimwe ine mbeu dzinenge makumi mashanu dzinobereka zvikamu zana kusvika kuzana makumi mashanu zvezviyo pamapakete. Kudyara nekukohwa girasi rako gorosi gem chikamu chekuseka nokuti ruvara rwemarudzi kazhinji runoshamisa!
Kusiyana nechibage pahombodo, girazi gem gem, kana zvichitazivikanwa segorosi yegorosi, haidyi kubva pamba. Inonyanya ivhu uye inoshandiswa zvetirasi kana kuti inoputika sepopcorn. Zvisinei, kana uchishandisa iyo sechigarire hazvizobudi murwi wendarama. Girasi gem gem rinogona kushandiswawo pakugadzirisa. Izvo zvakanaka sezvinonzi centralpiece kana chikamu che cornucopia inogadzirira Thanksgiving. Kusiyana mune zvinovaka muviri zvakagadzikana hazvisi zvishoma.
Kusarudza nekuchengetedza Chibage
Chigunwe pamucheto chinowanikwa mutsva kana mazaya uye makonti emakona ane makedheni anowanikwa mumakedheni kana mazaya.
Sarudza chibage chitsva chakasimba, chiduku. Dzoka vaya vane mold kana kuora pamucheto webibi kana siriki.
Kana zvichibvira, zvakanakisisa kudya zviyo pakarepo, asi kana iwe uchifanira kuzvichengeta uchizviita mufiriji. Iwe unogonawo kuifukidza, kunyange pamhombwe.
Nzira Dzakanaka Yokugadzirira Chigoro
Akavhara zviyo, zvichireva kuti hombodo nematehwe zvakabviswa, zvinogona kuvezwa, zvakabikwa, microwaved, kana steamed. Kana ukasarudza, siya mapeji acho kuti ugochera kana kuisa. Zviyo zvakakangwa zvinonaka, zvinotyisa, uye zvinogutsa.
Chibage chinowanzova chakaisvonaka uye hachidi kutora kukuru kunonaka zvakanaka. Kuti urege kudzivirira makorikiti, sodium, uye mafuta, chengetedza chibage chako chiri nyore kana kuwedzera chimwe chinonaka kwacho nekuchiisa mumishonga uye nemiti inonhuwira. Dzivisa kukohwa mbeu yako nemashizha akaoma uye munyu se 1 teaspoon yemunyu inenge inenge 2400mg kana pamusoro pehuwandu hwemunyu waunoda kwezuva rose.
Dzivisa huwandu hwakawanda zvakare. Rimwe puniji yehotela ichakutengesa imwe yezana makorikori uye 11,5 gramu emafuta, uye anenge magalamu manomwe emafuta akazara. Kana iwe uri kutsvaga ruvara rwakasiyana, chibage chinongova chega uye smear yemafuta emuorivhi kana kupinda mumhando dzakasiyana dzemishonga uye zvinonhuwira, zvakasvibiswa kana zvitsva, zvinowedzera matani ekunaka pasina sodium, mafuta, uye makhahydrates. Dzimwe dzakanaka kuedza dzinosanganisira chili yehupi, jalapeno, cilantro, basil, garlic, thyme, paprika.
Iwe unogona kuwana kugadzira, zvakare, nekushandisa zviyo sekuwedzera kune kudya kwako. Furai gorosi muchikafu chekudya kuti uwedzere kutapira kunotapira kana kushandisa chibage mumaspisi, mazaya, kana zviyo zvidimbu zvidimbu. Nguva dzose yeuka kuverenga chibage muurongwa hwako hwekudya semu-carbohydrates source.
Recipes
Kubva pane zvinomera zvezvinomera zvichienda kune nyama uye hove dzehove, chibage chinhu chiduku, chakakoshesa.
- Pinto Bean, Corn, uye Avovocado Salad
- Stuffed Peppers neChibage, Black Beans, uye Pepper Jack
- Uchi Lime Tilapia uye Chigadziko Chifukidhi Pakiti
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Saddle River, NJ: Prentice-Hall, 2003: 631-632,931.
> Spector, Dina. Business Insider. Iyi chibage yakasiyana-siyana ndeyechokwadi uye pane nyaya inonakidza shure kwayo.
> NON GMO Project. Chibage. http://www.nongmoproject.org/high-risk/corn/