2024 Forfatter: Cecilia Ryder | [email protected]. Sidst ændret: 2023-12-17 14:20
Majs er en favorit mad hele tiden fra alle aldersgrupper. Det være sig kogt sød majs, varm og buttery popcorn, rå og klædte majskolber, tortillas, nachos eller majsmel - denne lyse og smukke veggie-korn smager himmelsk.
Udover sin lækre smag og tekstur er majs mad til forskellige sundhedsmæssige problemer. Det øger hårvæksten og reducerer betændelse. Hvis du vil vide mere om denne jack-of-all-trades, skal du rulle ned og komme i gang!
Indholdsfortegnelse
- Majs: En dybtgående indsigt
- Typer af majs
- Ernæringsprofil af majs
- Hvad er fordelene ved at spise majs?
- Sunde opskrifter med majs
- Har majs nogen bivirkninger?
Majs: En dybtgående indsigt
Majs (Zea mays) er det spiselige korn (frø) af kornplanten, der tilhører græsfamilien (Poaceae). Denne tamme afgrøde stammer fra Amerika og er en af de mest distribuerede madafgrøder i verden.
Majs bruges som husdyrfoder, human mad, biobrændstof og råmateriale i flere industrier. De mest populære sorter til forbrug er gul og hvid majs.
Der er også sorter af majs med røde, blå, lyserøde og sorte kerner, der ofte er båndede, plettede eller stribede. Det er resultatet af et utroligt genetisk samspil!
Der findes forskellige typer majs baseret på kernetekstur. Lad os se på et par af dem.
Tilbage til indholdsfortegnelse
Typer af majs
Dent Corn: Har en fordybning i kernen på kernen, der er forårsaget af ulige tørring af den hårde og bløde stivelse, der udgør kernen.
Flint majs: Indeholder lidt blød stivelse og har ingen depression.
Mel majs: Stort set består af blød stivelse og har bløde, melede, let malede kerner.
Sød majs: Har krøllede gennemskinnelige frø. Plantsukkeret omdannes ikke til stivelse som i andre typer, hvilket giver det sødme.
Popcorn: En ekstrem type flint majs, der er kendetegnet ved små, hårde kerner uden blød stivelse. Opvarmning får fugten til at ekspandere i cellerne, hvilket får kernerne til at eksplodere.
Majs er ikke kun sammensat af stivelse, men er også fyldt med fiber, kulhydrater, mineraler, vitaminer og andre mikronæringsstoffer. Tjek det næste afsnit for dets ernæringsmæssige værdi.
Tilbage til indholdsfortegnelse
Ernæringsprofil af majs
Mættet fedt 1g | Transfedt 0 g | Kolesterol 0 mg | Natrium 58 mg | Samlet kulhydrat 123g | Kostfibre 12g | Sukker 1g | Protien 16g | A-vitamin | C-vitamin | Calcium | Jern | ||||||||||||||||||||||||||
Kalorier | Beløb pr. Valgt servering | Samlet kulhydrat | |||||||||||||||||||||||||||||||||||
Total fed | Samlede trans-monoensyre fedtsyrer | Samlede trans-polyeniske fedtsyrer | I alt Omega-3 fedtsyrer | ||||||||||||||||||||||||||||||||||
Protein | Beløb pr. Valgt servering | A-vitamin | E-vitamin (alfa-tocopherol) | Beløb pr. Valgt servering | Calcium |
Majs har også en interessant fytokemisk profil. Blandt korn har majs et af de højeste niveauer af phenolforbindelser. Dette betyder, at det har fremragende antioxidant-, antiinflammatoriske og kræftfremkaldende egenskaber. Anthocyaniner, coumariner, trihydroxybenzoesyre, vanillinsyre, koffeinsyre, ferulinsyre, chlorogen syre, hydroxyphenyleddikesyre er til stede i majs. Også flavonoider som quercetin, rustin, hirsutrin, morin, kaempferol, naringenin, hesperitin, zeaxanthin, lutein og deres derivater ses ofte i dette korn. Vent et øjeblik
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:
Anbefalet:Spirer: 7 Sundhedsmæssige Fordele + ErnæringsfaktaSpirer er ernæringsmæssige kraftværker. De hjælper med at reducere blodsukkeret og hjælpe fordøjelsen. De betragtes også som potente kræftbekæmpende fødevarer. Der er flere typer spirer - de tilbyder alle utrolige fordele. I dette indlæg vil vi se på de vigtigste måder at spise spirer hver dag kan gavne dig.Indholdsfo Cashewnødder: Potentielle Sundhedsmæssige Fordele, Ernæringsfakta Og Mulige BivirkningerCashewnødder er teknisk set ikke nødder. De er frøene til det stedsegrønne træ Anacardium occidentale, der er hjemmehørende i Brasilien.Cashewnødder er populære som en snack (forretter) og bruges til at fremstille gravies, bagværk, vegansk mælk og nøddesmør.Cashewnødde Hørfrøolie: Fordele, Ernæringsfakta, Bivirkninger Og Hvordan Man BrugerHørfrøolie har en stærk næringsstofprofil og giver et stort antal fordele for mennesker. Det kan fremme hudens sundhed og kan lette betændelse.Det menes, at olie kan inducere vægttab og øge hårvæksten. Olien er fremstillet af hørfrø, der har deres egne fordele at tilbyde. Olien er t De 8 Bedste Fordele Ved Nyrebønner + ErnæringsfaktaAt være en almindelig tilføjelse til de mest lækre måltider over hele kloden er det, der gør nyrebønner så populære. Deres navn kommer fra deres nære lighed med nyrerne, og deres ernæringsprofil er knyttet til nedsatte kræft- og hjertesygdomme. Der er mer 13 Fantastiske Fordele Ved Sød Majs Til Hud, Hår Og SundhedFor nogle mennesker er en dag ikke komplet uden at gumle på en sprød snack. Desværre indeholder de fleste snacks meget kalorier og fedt - næsten uden 'ægte' ernæring. En snack, der er en favorit blandt sprøde snackelskere, er majs. Er majskerner sunde? Hvad e |