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Corn is rich in vitamins and minerals, but should be consumed in moderation

Corn is rich in vitamins and minerals, but should be consumed in moderation

Corn is considered to be one of the most nutritious foods out there because it contains virtually all amino acids. It is also one of the best known, used either for human consumption or for animal feed production. It is no wonder that his indigenous name means "sustenance to life". According to the Brazilian Agricultural Research Corporation (Embrapa), however, in Brazil, only 5% of the total produced is destined for our consumption - it can be found in the form of porridge, cream, cake, popcorn and even the most simple, like salads.

When it is in the form of dry grains, it is considered a cereal. When it is fresh, corn is recognized as a vegetable. Because of this versatility, we can make several dishes with food, some of which are considered icons of Brazilian cuisine, such as curau, pamonha or canjica. In addition, food can also be found in cornmeal, in its own flour and by-products such as oils, syrups and even beverages.

In addition to fiber, it has protein, vitamin A, B vitamins, iron , potassium, phosphorus, calcium and cellulose. It is also a good source of carbohydrates, ie energy, and is used to make breads. The food does not contain gluten protein, so it can be used by celiac patients. Due to the good amount of fibers, it favors an improvement of the intestinal function. Because it is a low glycemic index option, it is a good food for patients with type 1 or 2 diabetes.

100 grams of corn contains about 370 calories distributed in proteins (10g), fats (5g), and carbohydrates (70g ). In addition, we still find 3g of fiber and vitamin E, vitamin B3, folic acid, potassium and phosphorus. The ideal would be to consume around 2,000 calories / day for a 70-kg person, calculating that the intake is about 1,200 calories of carbohydrates, 400 calories of protein and 600 calories in the form of fats. Within this context of the average daily intake of 2,000 calories / day, maize can integrate a balanced meal at these proportional levels of daily caloric intake.

Excess consumption may predispose the formation of fat deposits in our body. For this reason, an ingestion that exceeds the average number of calories an individual should ingest in a 24-hour period is not recommended. The ideal is that the person consume below 450 grams per day.

Since we have large varieties of dishes that carry corn in their composition, the individual can choose the best way to consume the food, whether in its natural form, or in breakfast cereals, porridges, pies, polenta, popcorn, pamonha, canjica. It is only necessary to redouble the attention to the quantity that is being ingested, since this is a caloric food and that it provides a lot of energy, being able to provoke the accumulation of fat. If consumed correctly in the routine, corn will only have benefits to provide.


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