Iindidi ezi-6 eziGqwesileyo zePasta ekhululekile kunye neeNoodle

Umxholo

• 1. Ipasta yerayisi emdaka
• 2. IShirataki Noodles
• 3. IChickpea Pasta
• 4. IPyinoa Pasta
• 5. I-Soba Noodles
• 6. IPastigrain Ipasta
• Umgca osezantsi

Kubathandi be-pasta, ukungabikho kwe-gluten kunokubonakala kunzima ngakumbi kunokuguqulwa kokutya okulula.

Nokuba ulandela ukutya okungenayo i-gluten ngenxa yesifo se-celiac, uvakalelo kwi-gluten okanye ukhetho lomntu, akufuneki uyeke izitya zakho ozithandayo.

Nangona ipasta yesiko yenziwa ngokusetyenziswa komgubo wengqolowa, zininzi iindlela ezingenanto ze-gluten ezikhoyo.

Nazi i-6 zeentlobo ezilungileyo ze-pasta engenagluten kunye nee-noodle.

1. Ipasta yerayisi emdaka

I-brown irayisi ipasta yenye yezona ntlobo zaziwayo zepasta engenagluten ngenxa yencasa yayo emnene kunye nokuhlafuna okutyayo - zombini ezisebenza kakuhle njengendawo yezitya ezininzi zepasta zesiko.

Xa kuthelekiswa nolunye udidi lwepasta, ipasta yerayisi emdaka ngumthombo olungileyo wefayibha, phantse iigrama ezintathu kwikomityi enye (195-gram) yokukhonza ipasta ephekiweyo ().

Irayisi emdaka ikwindawo ephezulu kwimicronutrients ebalulekileyo njenge manganese, selenium kunye nemagnesium (2).

Ngapha koko, uphando lubonisa ukuba i-bran efumaneka kwilayisi emdaka ilayishwe nge-antioxidants, iikhompawundi ezinamandla ezinokunceda ukulwa umonakalo we-oxidative kwiiseli kunye nokukhuthaza impilo engcono ().

Olunye uphononongo lufumanise ukuba ukutya irayisi emdaka kungonyusa amanqanaba e-antioxidant egazini kwaye kunokunceda ekuthinteleni iimeko ezinganyangekiyo ezifana neswekile, umhlaza kunye nesifo sentliziyo (,).

Isishwankathelo Ipasta yerayisi emdaka ngumthombo olungileyo wefayibha, iiminerali kunye nee-antioxidants ezinokuphucula impilo kunye nokukhusela izifo ezinganyangekiyo. I-flavour yayo epholileyo kunye nokuthungwa okutshisayo kuyenza indawo enkulu kuninzi lweendidi zepasta.

2. IShirataki Noodles

I-Shirataki noodle zenziwe nge-glucomannan, uhlobo lwefayibha ekhutshwe kwingcambu yesityalo se-konjac.

Ngenxa yokuba ifayibha idlula emathunjini akho angatyiswanga, ii-noodle ze-shirataki azinasimahla kwiikhalori kunye nee-carbs.

Banobunjani be-gelatinous kwaye akukho nto incinci bayithandayo kodwa bathathe incasa yezinye izithako xa ziphekiwe.

Ukongeza, ifayibha yeglucomannan ibonakalisiwe yonyusa ukunciphisa umzimba kunye nokunciphisa amanqanaba e-ghrelin, ihomoni ekhuthaza indlala (,).

Olunye uphononongo lufumanise ukuba ukuxhasa nge-glucomannan kunokunciphisa amanqanaba e-cholesterol, kuzinzise iswekile yegazi kunye nokunyanga ukuqhina (,,).

Nangona kunjalo, gcinani engqondweni ukuba ii-noodle ze-shirataki zinegalelo phantse kuzo zonke iikhalori okanye izakhamzimba kwisidlo sakho.

Ngesi sizathu, kubaluleke kakhulu ukuba ulayishe kwimithambo enempilo ye-pasta yakho, njengamafutha asempilweni, iiveggies kunye neeproteni.

Isishwankathelo Ii-noodle ze-Shirataki zenziwe nge-glucomannan, uhlobo lwefayibha engenakhalori kwaye inokunceda ukukhuthaza ukwehla kobunzima, ukunciphisa amanqanaba e-cholesterol, ukulawula iswekile yegazi kunye nokunciphisa ukuqunjelwa.

3. IChickpea Pasta

I-Chickpea pasta luhlobo olutsha lwepasta engenalo igluten esandula ukufumana ingqwalaselo elungileyo phakathi kwabathengi abazi impilo.

Iyafana kakhulu nepasta eqhelekileyo kodwa inencasa ye-chickpea flavour kunye nokuthungwa okungaphezulu kancinci.

Ikwayiprotein ephezulu, enye ifayibha ephezulu, epakisha malunga ne-13 yeeprotheyini kunye ne-7 gram yefayibha kwi-ounce nganye (57-gram) ekhonza ().

Iiprotheyini kunye nefayibha zinesiphumo sokugcwalisa kwaye zinokunceda ukunciphisa ikhalori oyityayo imini yonke ukunceda kulawulo lobunzima (,,).

Ngapha koko, olunye uphando oluncinci kwabasetyhini abali-12 bafumanisa ukuba ukutya ikomityi enye (200 gram) yamantshontsho ngaphambi kokutya kuncede ukunciphisa amanqanaba eswekile yegazi, ukutya kunye nokusetyenziswa kwekhalori kamva emini, xa kuthelekiswa nokutya okulawulayo ().

Ngaphezulu, uphando lubonisa ukuba ii-chickpeas zinokuphucula ukusebenza kwamathumbu, zinciphise amanqanaba e-cholesterol kunye nolawulo lweswekile yegazi (,).

Isishwankathelo Ipasta yeChickpea iphezulu kwiprotein kunye nefayibha, enokunceda kulawulo lobunzima kunye nokunceda ukuphucula ukusebenza kwamathumbu, amanqanaba e-cholesterol kunye nolawulo lweswekile yegazi.

4. IPyinoa Pasta

Ipasta yeQuinoa yindawo engenagluteni endaweni yepasta eqhelekileyo eyenziwe ngokwesiqhelo kwiquinoa edityaniswe nezinye iinkozo, ezinje ngombona nerayisi. Ihlala ichazwa njengombala omdaka kancinci kunye nencasa ye nutty.

Esona sithako siphambili, iquinoa, sisityalo esidumileyo esipheleleyo esithandwayo kwiprofayili yesityebi, incasa emnene kunye nezibonelelo zezempilo.

Njengenye yeeprotein ezimbalwa ezisekwe kwizityalo ezikhoyo, iquinoa ihambisa idosi entle kuzo zonke i-amino acid ezilithoba ezifunwa ngumzimba wakho ().

Iquinoa ikwangumthombo olungileyo wezinye iivithamini kunye neeminerali ezibalulekileyo, kubandakanya i-manganese, i-magnesium, i-phosphorus, i-folate, ithusi kunye nentsimbi (19).

Kwaye i-quinoa pasta ityebile ngefayibha, inika malunga ne-3 yeegram kwifayibha nganye ye-1/4-yekomityi (43-gram) ekhonza ipasta eyomileyo ().

Izifundo zibonise ukuba ifayibha inokucothisa ukufunxwa kweswekile egazini ukulawula amanqanaba eswekile yegazi, ukuphucula impilo yokwetyisa kunye nokukhuthaza iimvakalelo zokugcwala ukuthintela ukutyeba (,,).

Isishwankathelo Iquinoa ipasta yenziwe ngequinoa kunye nezinye iinkozo, ezinje ngombona nerayisi. Ngumthombo olungileyo weprotein, ifayibha kunye neemicronutrients kwaye kunokuba luncedo kwimpilo yokwetyisa, ulawulo lweswekile yegazi kunye nokugcinwa kobunzima.

5. I-Soba Noodles

I-Soba noodle luhlobo lwepasta eyenziwe ngomgubo we-buckwheat, isityalo esiqhelekileyo esilinyelwa imbewu-efana nembewu.

Banencasa ye-nutty nge-chewy, texture grainy kwaye ziyafumaneka kwiimo ezininzi kunye nobukhulu obahlukeneyo.

I-Soba noodle ziphantsi kweekhalori kuneentlobo ezininzi zepasta yesiko kodwa zisanikezela ngesixa esihle seprotein kunye nefayibha.

I-ounce ezimbini (i-56-gram) yokukhonza ii-soba noodles eziphekiweyo iqulethe malunga ne-7 gram yeprotheni, i-3 gram yefayibha kunye nenani elifanelekileyo leemicronutrients ezininzi ezinjengemanganizi kunye ne-thiamine (, 25).

Izifundo zibonisa ukuba ukutya i-buckwheat kunokunxulunyaniswa namanqanaba aphuculweyo e-cholesterol, uxinzelelo lwegazi kunye nommiselo wobunzima (,).

I-Soba noodle ikwanaso isalathiso esisezantsi se-glycemic kunezinye izitatshi, oko kuthetha ukuba ukutya i-soba noodles ngekhe kukonyuse amanqanaba eswekile yegazi ().

Nangona kunjalo, qaphela ukuba abanye abavelisi badibanisa umgubo we-buckwheat kunye nezinye iintlobo zomgubo xa kuveliswa olu hlobo lweeodle.

Qiniseka ukuba ujonga iilebheli zezithako ngononophelo kwaye uphephe naziphi na iimveliso ezinomgubo wengqolowa okanye umgubo omhlophe ukuba unesifo se-celiac okanye uvakalelo lwe-gluten.

Isishwankathelo I-Soba noodle luhlobo lwe-noodle eyenziwe ngomgubo we-buckwheat. Ukutya i-buckwheat kunxulunyaniswe nokuphucula impilo yentliziyo, ukumisela ubunzima kunye namanqanaba eswekile yegazi.

6. IPastigrain Ipasta

Iindidi ezininzi zepasta engenagluten yenziwa kusetyenziswa umxube weenkozo ezahlukeneyo, kubandakanya umbona, i-millet, i-buckwheat, i-quinoa, irayisi kunye ne-amaranth.

Ixabiso lesondlo kwezi ntlobo zepasta zingahluka ngokusekwe kuhlobo lokusetyenziswa kweenkozo.Banokuqulatha naphina phakathi kwe-4 ukuya kwi-9 yeeprotheyini kunye ne-1-6 yeegramu zentsinga nge-2-ounce (57-gram) yokukhonza (,,).

Kwinxalenye enkulu, ipasta ye-multigrain inokuba yinto elungileyo kwi-pasta eqhelekileyo kwabo banesifo se-celiac okanye uvakalelo lwe-gluten.

I-pasta ye-Multigrain ikwahlala ikufutshane kwincasa nakwimvakalo kwi-pasta yemveli. Ukutshintsha nje okulula kunokwenza zonke iindlela zokupheka ozithandayo zingabinayo i-gluten.

Nangona kunjalo, kubalulekile ukuba unikele ingqalelo kwiileyibhile zezithako kunye nokucacisa iimveliso ezigcwele zizele, izongezo kunye nezithako eziqulathe gluten.

Isishwankathelo I-pasta ye-Multigrain yenziwa nge-grains efana nombona, i-millet, i-buckwheat, i-quinoa, irayisi kunye ne-amaranth. Ihlala ingumdlalo osondeleyo wepasta eqhelekileyo malunga nokunambitheka kunye nokuthungwa, kodwa iprofayili yesondlo inokuhluka ngokusekwe kwizithako zayo.

Umgca osezantsi

Nangona ipasta inokuthi ithathelwe ingqalelo ngokupheleleyo etafileni kwabo batya ukutya okungenagluten, ngoku zininzi izinto onokukhetha kuzo.

Qiniseka ukuba ukhetha iimveliso ezingenasiseko se-gluten kwaye ujonge iileyibhile zezithako ukunqanda ungcoliseko lomnqamlezo kunye neziphumo ebezingalindelekanga.

Ukongeza, gcina ukutya kumodareyitha kwaye ubhangise ipasta yakho kunye nezinye izithako ezinesondlo ukuze wandise izibonelelo zempilo ezinokubakho kunye nokugcina ukutya okujikelezileyo.