2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23
Koruza je najbolj priljubljena hrana vseh starostnih skupin. Naj gre za kuhano sladko koruzo, toplo in masleno kokico, surove in oblečene koruzne storžke, tortilje, nachos ali koruzno moko - ta svetla in lepa zelenjavna zrna imajo nebeški okus.
Poleg okusnega okusa in teksture je koruza hrana za različne zdravstvene težave. Spodbuja rast las in zmanjšuje vnetja. Če želite izvedeti več o tej ponudbi, se pomaknite navzdol in začnite!
Kazalo
- Koruza: poglobljen vpogled
- Vrste koruze
- Profil prehrane koruze
- Kakšne so prednosti uživanja koruze?
- Zdravi recepti s koruzo
- Ali ima koruza kakšne stranske učinke?
Koruza: poglobljen vpogled
Koruza (Zea mays) je užitno zrnje (seme) žitne rastline iz družine trav (Poaceae). Ta udomačena poljščina izvira iz Amerike in je ena najbolj razširjenih živilskih rastlin na svetu.
Koruza se uporablja kot krma za živino, človeško hrano, biogorivo in surovino v več panogah. Najbolj priljubljene sorte za uživanje so rumena in bela koruza.
Obstajajo tudi sorte koruze z rdečimi, modrimi, rožnatimi in črnimi jedrci, ki so pogosto pasaste, pegaste ali črtaste. To je rezultat neke neverjetne genetske povezave!
Obstajajo različne vrste koruze, ki temeljijo na teksturi zrn. Oglejmo si jih nekaj.
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Vrste koruze
Dent Corn: Ima depresijo na krošnji jedra, ki jo povzroči neenakomerno sušenje trdega in mehkega škroba, ki tvori jedro.
Kremenčeva koruza: Vsebuje malo mehkega škroba in nima depresije.
Koruzna moka: v glavnem je sestavljena iz mehkega škroba in ima mehka, mokasta, zlahka zrna.
Sladka koruza: ima nagubana prosojna semena. Rastlinski sladkor se ne pretvori v škrob kot pri drugih vrstah in mu tako da sladkobo.
Kokice: ekstremna vrsta kremene koruze, za katero so značilna majhna, trda jedrca brez mehkega škroba. S segrevanjem se vlaga v celicah razširi in jedra eksplodirajo.
Koruza ni sestavljena samo iz škroba, temveč je polna tudi vlaknin, ogljikovih hidratov, mineralov, vitaminov in drugih mikrohranil. V naslednjem poglavju si oglejte hranilno vrednost.
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Profil prehrane koruze
Nasičene maščobe 1g | Trans maščobe 0 g | Holesterol 0mg | Natrij 58 mg | Skupni ogljikovi hidrati 123g | Prehranske vlaknine 12g | Sladkorji 1g | Protien 16g | Vitamin A | Vitamin C | Kalcij | Železo | ||||||||||||||||||||||||||
Kalorije | Količine na izbrano porcijo | Skupni ogljikovi hidrati | |||||||||||||||||||||||||||||||||||
Skupna maščoba | Skupne trans-monoenojske maščobne kisline | Skupne trans-polienojske maščobne kisline | Skupne maščobne kisline omega-3 | ||||||||||||||||||||||||||||||||||
Beljakovine | Količine na izbrano porcijo | Vitamin A | Vitamin E (alfa tokoferol) | Količine na izbrano porcijo | Kalcij |
Tudi koruza ima zanimiv fitokemični profil. Med žiti ima koruza eno najvišjih ravni fenolnih spojin. To pomeni, da ima odlične antioksidativne, protivnetne in protitumorske lastnosti. V koruzi so prisotni antocianini, kumarini, trihidroksibenzojska kislina, vanilinska kislina, kofeinska kislina, ferulna kislina, klorogenska kislina, hidroksifenil ocetna kislina. V tej žiti so pogosto prisotni tudi flavonoidi, kot so kvercetin, rustin, hirsutrin, morin, kaempferol, naringenin, hesperitin, zeaksantin, lutein in njihovi derivati. Počakaj minuto
Since corn is a treasure chest of phytochemicals, eating it will give you a total health makeover. The antioxidants present in corn help cure a broad spectrum of diseases. Want to know which ones? Alright, then! Brace yourselves for a healthy dose of science and evidence. Back To TOCWhat Are The Benefits Of Eating Corn?1. Controls DiabetesHyperglycemia (increased blood glucose levels) results in hypoxia (low oxygen level in blood). Hypoxia gets aggravated when there are free radicals in your blood. These free radicals or reactive oxygen species trigger inflammation of tissues and undesired proliferation of cells. The anthocyanins and flavonoids present in corn are potent free radical scavengers. They eliminate free radicals, improve blood flow, protect pancreatic β-cells, increase insulin secretion and sensitivity, and prevent renal failure (2), (3). 2. Might Aid Weight LossCorn silk – which is the stigma of maize – is a soft, thread-like waste material that is either green or yellow. Corn silk has many essential flavonoids, tannins, saponins, alkaloids, sitosterol, along with calcium, potassium, and magnesium. These phytochemicals in corn silk regulate the genes that control fat accumulation, fat cell (adipocytes) differentiation while increasing the rate of lipolysis, and fatty acid metabolism. This can potentially help you lose weight (4). However, many papers have demonstrated the role of corn and its starch in weight gain and obesity (5). 3. Could Reduce InflammationInflammation is your body’s way of responding to threats like pathogens, free radicals, heavy metals, toxic intermediates, overdose, deficiency, external stimuli, and any other unfavorable physiological stress. The proteins and phytochemicals present in different part of maize offer protection to your body from such pro-inflammatory agents. Corn gluten is one such protein. Flavonoids like quercetin, naringenin, and lutein, along with anthocyanins, also inhibit the activation of several pro-inflammatory genes and cellular mechanisms (6)(7). As per this theory, a corn-rich diet can reduce constipation, asthma, arthritis, irritable bowel disease, GERD, and dermatitis. However, there is extensive evidence out there that shows corn is a pro-inflammatory agent. Blame the starch and fats! 4. Boosts Iron levelsAnemia develops as a result of iron deficiency in your body. A fall in hemoglobin levels leads to several developmental issues. Anemic children have stunted growth, retarded cognitive and psychomotor development, and weak/underdeveloped immune system. Iron plays a vital role in oxygen and nutrient transport, energy metabolism, and menstruation. You must have noticed in the nutritional profile of corn that it contains iron in abundance. Adding maize or corn derivatives to your diet in required amounts can solve issues related to anemia, particularly in children and women. Having optimum iron in your body is also essential for the health of your eyes, hair, and skin (8). 5. Enhances Endurance And PhysiqueAll scientists agree that carbohydrates are the best fuel for your body during prolonged exercise. Our hero – corn – oozes carbs. What’s even better is that corn has a moderate glycemic index of about 56 to 69. The fiber and carbs present in corn help in building your dream body. Though carbs digest quickly compared to protein or fat, they can be stored in your cells for a long time without triggering inflammation. Therefore, corn is the solution, especially for athletes and regular heavy-duty gymmers (9). 6. Improves VisionLutein and zeaxanthin are two carotenoids that play an important role in vision development. Deficiency of these carotenoids causes cataract, macular degeneration, and age-related ophthalmologic disorders. Corn contains 21.9 μgg of lutein and 10.3 μg/g of zeaxanthin, along with ß-cryptoxanthin and ß-carotene. When white, yellow, high-carotenoid, blue and red corns were tested for their lutein content, it was found to be the highest in yellow corn (406 µg/100 g) and lowest in blue and white corns (5.2 and 5.7 µg/100 g, respectively) (10). Want to get rid of those thick spectacles? Binge on some fresh corn. What’s the best way to have corn? By adding it to your daily diet, of course. I’ve collected some simple, quick, and healthy recipes with corn for you. Let’s see how they turn out! Back To TOCHealthy Recipes With Corn1. Tangy Corn SalsaWhat You Need
Let’s Make It
2. Quick-n-Creamy Corn CakeWhat You Need
Let’s Make It
Once you taste these dishes, you will not want to stop cooking and experimenting with corn. Corn is one of the tastiest additions to any dish. But does that mean you should have it every day? How do you think your body would react to high doses of corn? Read on to find out. Back To TOCDoes Corn Have Any Side Effects?Yes, it does! The high starch, fatty acids, and linoleic acid content of corn can cause the following side effects:
Back To TOCIn Conclusion…Corn is one of the finest vegetable grains that is wholesome and tasty. The starch, essential fats, and fiber in it help in protecting the vital organs in your body. Anthocyanins and carotenoids are plentiful in corn, which makes it a healthy source of natural antioxidants. However, just because something is good does not mean having it in excess amounts is a great idea! Keep a watch on how much corn you are ingesting daily. Its starch and fiber can lead to the harmful effects listed above. And you don’t want to associate corn with a lousy gut! One more thing to remember is that each person has their own capacity for digesting corn. Plan your meals according to your ability, not by blindly following a googled diet chart. Please share your comments, suggestions, and more fun recipes with corn. Use the comments box below. Happy corn popping! References:
Priporočena:Sir: Zdravstvene Koristi, Prehrana, Vrste, Recepti In še VečSir zaradi impresivnega profila hranil velja za celo hrano. Bogata je s kalcijem in beljakovinami.Sir lahko pomaga izboljšati zdravje kosti in zob, zniža krvni tlak, spodbuja povečanje telesne mase in zmanjša tveganje za nastanek raka.Ta Lovorjev List: Potencialne Zdravstvene Koristi, Prehrana In Neželeni UčinkiLovorjev list (znanstveno znan kot Laurus nobilis) je zelišče, splošno znano po svoji dišavi in okusu. Ti aromatični listi so bogati s hranili. Uporabljajo se predvsem v kulinarične namene in jih pred jedjo odstranijo iz kuhane hrane.Listi i 18 Pomembne Zdravstvene Koristi, Prehrana In Neželeni UčinkiJajca prepelic (Coturnix coturnix japonica) se v kitajski medicini popularno uporabljajo za zdravljenje različnih bolezni. V nekaterih delih sveta veljajo za novost. Ta majhna, hranljiva jajčeca prihajajo iz prepelic, ki so srednje velike ptice, ki jih najdemo v Evropi in Aziji 13 Neverjetnih Prednosti Sladke Koruze Za Kožo, Lase In ZdravjeNekaterim dan ni popoln, če ne grizemo hrustljavega prigrizka. Na žalost je v večini prigrizkov veliko kalorij in maščob - skorajda brez "prave" prehrane. Prigrizek, ki je ljubiteljem hrustljavih prigrizkov najljubši, je koruza. Ali so koruzna zrna zdrava? Kakšn 10 Presenetljivih Stranskih Učinkov Koruze, Ki Bi Jih Morali PoznatiKaj lahko gre s koruzo? So okusni, imajo vsestransko rabo, so hranljivi - kaj je še treba vedeti? Ali želite vedeti o možnih neželenih učinkih koruze?Lepa koruza ne potrebuje predstavitve. Toda eno od zmotnih stališč, ki ga imamo mnogi med nami, je, da o koruzi razmišljamo kot o zelenjavi. Nič dlj |