I-Pasta Izibonelelo ezifumanekayo kubantu abaneSifo sikashukela

Uninzi lwethu luthanda i-pasta-into engayithandiyo? I-noodle ezithambileyo zithatha i-flavour kwaye zinika induduzo, kodwa i-pasta nayo ilayishwe i-carbohydrate, leyo, xa idliwe ngokweqile, inokunyusa ukuvuvukala, ibenze ukuzuza ubunzima, nokuphakamisa ushukela wegazi. Ukuba kufuneka udle i-pasta, khetha i-ngqolowa epheleleyo, njengokolweni yengqolowa, kuba iya kunceda ukwandisa i-fibre yakho, iivithamini, kunye neemaminerali kwaye, ukuba isahlulo esilawulwayo, sinokunciphisa ngokukhawuleza ukuba i-sugar suars spike (xa kuthelekiswa ne-pasta emhlophe). Ukuba ngakwelinye icala, uzimisele ukuzama abanye abafaka indawo, cinga ngaphandle kwebhokisi. Namhlanje, kukho iintlobo ezininzi zeengqolowa kunye nezitshintshi zokusanhlamvu. Ngokomzekelo, ngaba uyayazi ukuba benza i-pasta eneenkukhu? Kuphezulu kwiprotheni kunye ne-gluten-free. Ezinye iintlobo ze-gluten zikhoyo, kwaye ezinye i-pastas zongeze iiprotheni kunye ne-omega-3 fatty acids. Unokwenza i-pasta yakho 'ngokuhleka' ngokusebenzisa iindidi ezahlukeneyo zeesityalo okanye imifuno. Nika ezinye zezi zizame-uya kutshatyalaliswa yindlela ongakhetha ngayo.

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Ibhola lonke, iPasta eqinisekisiwe, kunye ne-Gluten Alternative Alternatives

Okufanayo ngokumangalisayo kwi-dente emhlophe i-pasta, i-1/3 indebe yokukhonza i-pasta yengqolowa ephekiweyo iphindwe kathathu inani le-fiber njenge-pasta emhlophe, okwenza kube yindlela engcono yokulawula i-glucose.

Iintlobo ze-pasta eziqinisiweyo zenye enye enye i-pasta emhlophe Le fasta iye yaguqulwa ngokungeza umxube wefubhu oquka amaqanda abamhlophe kunye namaqabunga ngamaprotheni angaphezulu; ibhali kunye ne-oats ukwenzela i-fiber eyandisiweyo; kunye nefelksi e-omega-3 amafutha enempilo. Ezi i-pastas ziqulethe iiprotheyini ezingaphezulu kweepesenti ezingama-40 kwaye ziphindwe kabili i-fiber kwisilinganiso esifanayo seekhalori njenge-pasta rhoqo. Iiprotheyini eziphezulu kunye nomxholo wefayibha ziyabanceda ukulawula i-glucose yesifo sikashukela.

Ekugqibeleni, iintlobo ze-gluten ezingenayo i-gluten ziyafumaneka kwiivenkile ezinkulu, ezifana ne-pasta eyenziwe nge-chickpeas (Banza) okanye ezinye iintlobo ezenziwe ngelayisi kunye ne-quinoa.

Khumbula ukuba xa udla ukutya kwezilwanyana, kufuneka ufunde ilayibhile kunye nokulawula isahlulo sokulawula. Ngenxa yokuba utshintshile kwi-pasta emhlophe ukuba uqokelele ingqolowa akuthethi ukuba ungadla inani elingenamkhawulo.

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Quinoa, Freekeh, Farro, Sorgum kunye nezinye iintlobo zeeNkozo

Imbewu yamandulo yamandulo ingenza enye into ephakamileyo kwi-pasta yendabuko. Akunakufana nokubonakala kwepasta, kodwa bazalisekisa intliziyo ye-pasta kwaye bathabathe i-flavour of sauces ngelixa bongeza isondlo esikhulu sokondla. Izinto eziqhelekileyo, ezifana ne-quinoa, ziye zafumana udumo kwiminyaka yamuva. Kwaye ukutya okuninzi okuqhelekileyo ekudleni kwe-American kubonakala kwiindlela zokupheka, ezifana ne-farro, i-freekeh, kunye ne-sorghum ezizityebi kwi-fibre, iiprotheyini, iivithamini kunye neemaminerali. Xa kuphekwe kwinkukhu, inyama yenkomo okanye imifuno esikhundleni semanzi esicacileyo, ingaba yindlela ekhethekileyo yodla. Bakhonze njengesitya sokutya kunye neentlanzi okanye inkukhu, okanye uphezulu kunye nomnye umthombo weprotheni wokukhetha, njengeqanda, i-tofu kunye nemifuno kunye ne-sauce. Okanye yenza i-salads-based based salads-khumbula ukuhlala ufunda iilebula nangona inxalenye ilawula i-carbohydrate yakho.

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Squashti Squash

I-squash ye-spaghetti isoloko isetyenziselwa ukuba ithathe indawo ye-pasta. I-flavour ecolile, encinci epholileyo efanelekileyo yeoli yeoli kunye ne-tomato esekelwe. Xa kuphekwe, inyama yayo inomtya, ifana nokubonakala kwe "spaghetti" kwaye ingasetyenziselwa njenge-carbohydrate engezantsi, inguqu eninzi enezondlo eziditywayo zedasta. Enye inzuzo yale ndawo ithathe indawo yokuba xa kuthelekiswa ne-pasta yendabuko, ungadla umthamo omkhulu kakhulu wemali ye-carbohydrates. Iikomityi enye neyesigamu ze-squash ephekiweyo, e-shredded spaghetti ephekiweyo inomlinganiselo ofanayo wee-carbohydrates nje nge-1/3 indebe yepasta ephekwe.

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IVebg Ribbons

Sebenzisa i-peeler yemifuno ukuvelisa "iidibhoni" zemifuno engekho-starchy ukuyisebenzisa endaweni ye-pasta. Abanye abalungileyo ukuzama baquka i-zucchini, i-squash ehlobo ehlobo, i-karoti, isitshalo seqanda, i-pepper kunye neklabishi. I-steam i-ribbons yomlomo ofanayo-uvakalelwa kwi-pasta eyenziwe yenziwe. Jabulela ubungakanani beetube ze-1 1/2 zeebhabhi ze-veggie eziphekwe i-15 grams ye-carbohydrate kuphela.