FoodHealth

Githeri: an amazing example of a balanced diet

Nutritionists nowadays suggest a wholesome balanced diet for a healthy lifestyle. Githeri can fulfill this requirement.

Githeri is a Kenyan meal, which is also known as Kitheri or Muthere. Although originated in Kenya, Githeri has eventually become popular globally. Let me first tell you sometime about this amazing food. Githeri is prepared from beans and corn. It is considered a staple food in Meru, Gikuyu, Embu, and Mbeere. Following are some health benefits and cooking tips for Githeri. Read on.

Githeri is a protein-rich food:

Nearly 11 grams of dietary proteins are obtained from consuming a bowl of Githeri. In comparison to other meals, this is huge. Protein is a must-have element for survival. With such a high dose of protein, you must add this item to your diet for proper body maintenance and development.

Githeri is a good source of Carbohydrate:

Approximately 60 grams of carbohydratesare obtained from Githeri. Among these, the highest amount is complex carbohydrates, helping in various physiological processes and energy supply. So, if you need instant energy, start consuming Githeri.

Githeri provides a good amount of dietary fiber:

This is another major benefit of consuming Githeri daily. Enriched with dietary fiber, Githeri can provide relief from constipation and improper bowel movement. Nearly 11 grams of dietary fiber is obtained from Githeri.

Githeri has a high amount of good fat:

The total amount of fat in Githeri is around 7-8 grams, among which unsaturated fatty acids predominate. So, if you are looking for some healthy fat as snacks, start consuming Githeri.

Githeri provides high energy:

Approximately 350 calories of energy are obtained from one bowl of Githeri consumption. So, Githeri can be a good breakfast option for you.

Other benefits of Githeri:

Githeri provides 250 mg of sodium approximately, which is essential for maintaining body homeostasis. Other essential elements like vitamin A, B-complex, D, E, calcium, iron, folate magnesium, phosphorus, selenium, and manganese are obtained in trace amounts.

Cooking tips for Githeri:

You need kidney beans, corn kernels, tomato, onion, spices, olive oil, garlic, cilantro, and salt. At first, add some olive oil tothe pan and put garlic and onion to let them fry. Then add chopped tomatoes, and wait for 3-4 minutes until it becomes softer. Then add the corn and beans. You can also pour a small amount of water. Keep the mixture at low temperature until it gets properly mixed and cooked. Add other spices and cilantro to bring some flavor. Always remember, Githeritastes better when prepared at low temperatures.

Due to the high amount of protein, Githerimay pose a problem for patients suffering from gout.

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