corn, also known as corn, rod, and corn. Corn yield is high and fullness is strong. In the past, when I was not full, corn was used as the staple food in many places. Although corn is a coarse grain, it is suitable for a variety of cooking methods because it has a good taste, low energy and rich nutrition. Therefore, many people now like to eat corn.
1. Eat corn regularly for many benefits
1. Fill up your stomach and fill your hunger, supplement your various nutrients
The starch content of dry corn is between 75% and 80%, which is similar to dry rice and dry flour, which can fill your hunger; corn is rich in zeaxanthin , vitamin E, linoleic acid, B vitamins, potassium, phosphorus, magnesium, dietary fiber, protein and other nutrients, and its vitamin content is several times that of rice and wheat. Among them, zeaxanthin can protect the eyes; unsaturated fatty acids such as linoleic acid can lower blood lipids and cholesterol and , which can prevent hypertension and soften blood vessels.
When someone chews corn, they will leave the embryo tip of the corn kernel. It is the germ of corn, rich in corn oil and a variety of vitamins and minerals, which is a pity to throw it away.
2. Relieve constipation
Corn is rich in dietary fiber and has the characteristics of stimulating gastrointestinal motility and accelerating stool excretion. Eating it regularly can prevent and treat constipation.
3. Low GI and high dietary fiber help to lose weight and stabilize blood sugar
Corn is rich in dietary fiber, which can delay digestion in the gastrointestinal tract and reduce food intake; magnesium, glutathione, etc. contained in corn can regulate insulin secretion and help lower blood sugar; corn contains antihypertensive peptides, which help prevent hypertension in diabetes patients; corn has low GI, eat whole-grain corn or roughly processed corn in moderation, and don’t worry about raising blood sugar.
2. Ordinary corn, sweet corn, glutinous corn which one is better
1. Ordinary corn: white and yellow, with high starch content and average taste. Energy: 106 kcal/100g, dietary fiber: 2.9g, and carbohydrate: 19.9g.
2. Sweet corn: also called fruit corn , it is golden yellow, has a high sweetness, a crisp taste, fresh and sweet taste, and has a lot of moisture. Because it has a slightly sweet taste and can occasionally make it juice, it is especially popular among young people. Energy is 107 kcal/100 grams, dietary fiber is 4.7 grams, carbohydrate is 17.8 grams, and it is rich in B vitamins.
3. Glutinous corn: white, yellow, black, purple, flower colors, etc., with a sticky taste, chewy and more full. Energy is 184 kcal/100 grams, dietary fiber is 3.7 grams, carbohydrate is 29.4 grams, and it is rich in B vitamins. Energy and carbohydrate (starch) content is higher than the first two varieties.
Many people with weight loss and diabetes think sweet corn has high sugar content and dare not eat sweet corn. Sweet corn contains water-soluble polysaccharides, so it tastes sweet. But the carbohydrate of sweet corn is mainly amylose (not easy to decompose), GI55, which raises sugar slowly and does not produce insulin resistance.
glutinous corn mainly contains amylopectin , which is easy to digest, fresh corn GI70, fast sugar raising and rich in fiber, and is more suitable for people with indigestion. Because glutinous corn has a high starch content, it is very soft and glutinous when eaten, and it is easy to be chewed. It is suitable for children and the elderly to eat. People with poor teeth can also eat glutinous corn.
The starch in ordinary corn has 28% amylose and 72% amylose, and its sugar load is higher than that of sweet corn.
Therefore, diabetics and people with weight loss should choose sweet corn.
2. color corn is genetically modified? How to choose?
Colored corn is a hybrid variety, not a genetically modified one.
Yellow corn: lutein , zeaxanthin, B-carotene , can maintain vision and prevent macular lesions .
black, purple corn: anthocyanin rich in content, strong antioxidant ability, remove free radical , and delay aging.
color: It is caused by corn pollination in different colors and does not affect consumption.
3. How to cook corn
1. How to cook corn
Corn can be used as a staple food for the main meal, as a meal or as a snack; it can be made into snacks, or as a vegetable or soup to enhance the taste. It is really "that can be said that everything can be corn", and all groups are very suitable for eating corn.
Fresh corn raw: fruit corn, juicy and low energy.
Staple food: boiled corn, sweet corn baked , corn cake , milk corn, roasted corn, corn paella, etc.
juice-cooking drink: varied combinations, can be matched with yam , oats, rice, milk, etc., with a variety of flavors.
Soup: It can be matched with ribs, vegetables, and cereals, fresh and refreshing to enhance the flavor.
Snacks: Boiled sweet corn and glutinous corn, with diverse colors and low energy.
Dried corn is mostly processed into corn slags, corn grilled , corn flour, and is made into corn porridge , corn bun , corn cake , and can also be made into corn cake , corn crisps, popcorn, etc.
boiled corn grit GI55, corn porridge 60, corn flour steamed buns 70, corn cake 80. Although corn has low glycemic index, it has lost its meaning of coarse grains (dietary fiber, vitamins, unsaturated fatty acids and other large quantities of nutrients). For people with weight loss and diabetes, try not to eat corn porridge and corn steamed buns.
Good cooking methods can add icing on the cake and improve the absorption and utilization rate of corn. Corn is a sugar-oil mixture after adding sugar and oil, which is easier to grow fat than rice. cooking methods are very important. It is recommended to steam, boil, and stew. The focus is on not adding sugar or oil.
2. Conversion of corn and rice staple food
Dry corn, cornmeal, cornmeal and raw rice can be converted 1:1. The starch content of dried corn is between 75% and 80%, which is similar to that of dried rice and dry flour.
Fresh sweet corn is about 15:1 (150 grams of sweet corn kernels = 100 grams of cooked rice). Fresh glutinous corn contains about 30% of the total amount of starch and sugar, so the conversion to rice is about 1:1 (100 grams of glutinous corn kernels = 100 grams of cooked rice).
The water content of different varieties and maturity sweet corn and glutinous corn varies greatly and cannot be generalized. The net weight of corn generally accounts for 2/3 to 1/2 of the whole fresh corn, and the net weight is generally about 100 to 140 grams. sweet corn per meal is about 200 grams, which is equivalent to 120-130g cooked rice. For people with weight loss and diabetes, don’t underestimate the calories of a boiled corn cob.
3. Do I need to add alkali to cook polenta?
Some people say that when cooking polenta, add some alkali noodles or baking soda , the porridge is easier to cook, and it is thicker and has a more fragrant taste. Some experts also say that the niacin in corn is a compound state, and adding alkali is conducive to releasing niacin and easy to absorb.
Adding alkali to
will destroy the B vitamins and essential amino acids in corn. In the past, people in areas where corn was the staple food were lacking niacin, but now people live a wealthy life. Meat, eggs, various whole grains and mushrooms contain niacin. People do not lack niacin. There is no need to destroy other nutrients for the niacin in corn. Therefore, do not add alkali when cooking polenta with .
Corn is prone to mold after being damp, producing aflatoxin. Be careful not to eat moldy corn.
