Ngaba iPasta iphilile okanye ayinampilo?

Umxholo

• Yintoni iPasta?
• Ipasta ehlaziyiweyo ixhaphake kakhulu
• Izondlo kwi-Whole-Grain Vs. Ipasta ecokisekileyo
• IPasta iphezulu kwiiCarbs
• IGluten kwiPasta inokubangela iingxaki kwabanye abantu
• Ngaba ipasta yengqolowa iphela yeyona ndlela ilungileyo?
• Uyenza njani iPasta isempilweni
• Umgca osezantsi

Ipasta iphezulu kwii-carbs, ezinokuba zimbi kuwe xa uzitya kakhulu. Ikwanayo ne-gluten, uhlobo lweprotein ebangela imiba kwabo bachaphazelayo.

Kwelinye icala, ipasta inokubonelela ngezakha mzimba ezibalulekileyo kwimpilo.

Eli nqaku lijonga ubungqina kwaye limisele ukuba ipasta ilungile okanye ayilunganga kuwe.

Yintoni iPasta?

Ipasta luhlobo lwenoodle ngokwesiqhelo eyenziwe ngengqolowa ye-durum, amanzi okanye amaqanda. Yenziwe yimo eyahlukileyo ye-noodle emva koko iphekwe emanzini abilayo.

Kule mihla, uninzi lweemveliso ezithengiswa njengepasta zenziwe ngengqolowa eqhelekileyo. Nangona kunjalo, ii-noodle ezifanayo zinokwenziwa kwezinye iinkozo, ezinje ngerayisi, irhasi okanye i-buckwheat.

Ezinye iintlobo zepasta ziyacokiswa ngexesha lokulungiswa, kuhluthwa ingqolowa yengqolowa ye-bran kunye ne-germ, isuse uninzi lwezondlo.

Ngamanye amaxesha ipasta ephuculweyo iyatyetyiswa, oko kuthetha ukuba inezakha mzimba, ezinjengeivithamini ze-B kunye nentsimbi, zongezwe ngaphakathi.

Ipasta yokutya okuziinkozo ikwafumaneka, equlathe zonke iinxalenye zekernel yengqolowa.

Imizekelo embalwa yeentlobo ezisetyenziswa rhoqo zepasta zibandakanya:

• Ispaghetti
• ITortellini
• URavioli
• UPenne
• UFettuccine
• Orzo
• IMacaroni

Ukuthayipha okuqhelekileyo kwepasta kubandakanya inyama, isosi, itshizi, imifuno kunye namayeza.

Isishwankathelo I-Pasta yenziwa ngengqolowa ye-durum kunye namanzi, nangona i-noodle inokwenziwa kwezinye iinkozo. Ukucocwa, ukutyebiswa kunye nokutya okuziinkozo okupheleleyo kuyafumaneka.

Ipasta ehlaziyiweyo ixhaphake kakhulu

Uninzi lwabantu luthanda ipasta ecokisekileyo, oko kuthetha ukuba ingqolowa yengqolowa ihluthiwe intsholongwane kunye ne-bran kunye nezakha mzimba zayo.

Ipasta ehlaziyiweyo iphezulu kwiikhalori kwaye isezantsi kwifayibha. Oku kunokubangela ukuncipha kwemvakalelo yokugcwala emva kokuba uyityile, xa kuthelekiswa nokutya ifibre ephezulu, ipasta yengqolowa epheleleyo.

Olunye uphononongo lufumanise ukuba ipasta-yokutya okuziinkozo iyanciphisa ukutya kunye nokwanda kokugcwala ngaphezu kwepasta ecokisekileyo ().

Nangona kunjalo, olunye uphononongo lufumene iziphumo ezixubeneyo malunga nezibonelelo zepasta yokutya okuziinkozo. Isifundo kubandakanya abathathi-nxaxheba abali-16 bafumanisa ukuba akukho mahluko kumanqanaba eswekile yegazi emva kokutya ipasta ecoliweyo okanye ipasta yengqolowa epheleleyo ().

Okwangoku, uninzi lwezifundo lufumanise ukuba ukutya ii-carbs ezininzi ezisulungekileyo kunokuba nefuthe elibi kwimpilo.

Umzekelo, uphononongo kubandakanya abantu abayi-117,366 bafumanise ukuba ukutya okuphezulu kwe-carb, ngakumbi okusuka kwiinkozo ezicokisekileyo, kudityaniswa nomngcipheko wesifo sentliziyo ().

Olunye uphononongo lwabantu abangama-2,042 bafumanisa ukuba ukusetyenziswa okusulungekileyo kokutya okuziinkozo okuphezulu kunxulunyaniswa nokujikeleza kwesinqe, uxinzelelo lwegazi, iswekile yegazi, i-cholesterol embi ye-LDL, i-triglycerides yegazi kunye nokumelana ne-insulin ().

Nangona kunjalo, ezinye izifundo ezijolise ngokukodwa kwiziphumo zempilo zepasta ecokisekileyo iyafuneka.

Kufuneka kuqatshelwe ukuba isalathiso se-pasta esine-glycemic sikudidi olusezantsi ukuya kweloluphakathi, olusezantsi kunolo lokutya okuninzi okusetyenzisiweyo ().

Isishwankathelo Ipasta ehlaziyiweyo lolona hlobo luthandwayo lwepasta. Ukutya ii-carbs ezihlaziyiweyo kunxulunyaniswe nomngcipheko wesifo sentliziyo, iswekile ephezulu yegazi kunye nokuxhathisa kwe-insulin.

Izondlo kwi-Whole-Grain Vs. Ipasta ecokisekileyo

I-pasta epheleleyo-ingqolowa iphakame kakhulu kwifayibha, i-manganese, i-selenium, ubhedu kunye ne-phosphorus, ngelixa icociweyo, ityetyiswa ipasta ithambekele ekubeni phezulu kwivithamini ye-iron kunye ne-B.

I-pasta epheleleyo-ingqolowa nayo iphantsi kweekhalori kwaye iphezulu kwi-fiber kunye ne-micronutrients ezithile kune-pasta ecocekileyo.

Ifayibha ihamba ngephecana lesisu elingaxutywanga kwaye inceda ukukhuthaza ukugcwala. Ngesi sizathu, ipasta yengqolowa epheleleyo inokusebenza ngakumbi kunepasta ecokisekileyo ekunciphiseni ukutya kunye neminqweno.

Ukuthelekisa, nazi izakha mzimba ezifumaneka kwikomityi enye yokupheka, ingqolowa yespaghetti xa ithelekiswa nenye indebe yespaghetti esiphekiweyo esulungekisiweyo yaze yacetyiswa (6, 7):

	I-Spaghetti yengqolowa iphela	Ispaghetti esulungekisiweyo
Iikhalori	174	220
Iiproteni	7.5 iigrem	8.1 iigram
IiCarbs	Iigrama ezingama-37	Iigrama ezingama-43
Ifayibha	Iigrama ezi-6	2.5 grams
Amafutha	0.8 iigrem	1.3 iigram
Manganese	Iipesenti ezingama-97 ze-RDI	Iipesenti ezingama-23 ze-RDI
Selenium	Iipesenti ezingama-52 ze-RDI	Iipesenti ezingama-53 ze-RDI
Ubhedu	Iipesenti ezili-12 ze-RDI	I-7% ye-RDI
Iphosphorus	Iipesenti ezili-12 ze-RDI	I-8% ye-RDI
Magnesium	I-11% ye-RDI	I-6% ye-RDI
Ityamin (B1)	I-10% ye-RDI	Iipesenti ezingama-26 ze-RDI
Umntu (B9)	2% yeRDI	Iipesenti ezingama-26 ze-RDI
I-Niacin (B3)	I-5% ye-RDI	Iipesenti ezili-12 ze-RDI
URiboflavin (B2)	I-4% ye-RDI	I-11% ye-RDI
Intsimbi	I-8% ye-RDI	I-10% ye-RDI

Isishwankathelo Ipasta yengqolowa epheleleyo inexabiso elifanelekileyo lefayibha, i-manganese kunye ne-selenium. Ipasta ehlaziyiweyo iphezulu kwiikhalori, iicarbs, iivithamini B kunye nentsimbi kodwa isezantsi kwifayibha nakwezinye izinto ezincinci.

IPasta iphezulu kwiiCarbs

Ipasta iphezulu kwii-carbs, inekomityi enye ephekela ispaghetti esiphekiweyo esiqukethe phakathi kwe-37-43 gram, kuxhomekeke ekubeni icociwe okanye ingqolowa epheleleyo (6, 7).

IiCarbs zaphulwe ngokukhawuleza kwi-glucose egazini, ekhokelela ekunyukeni okukhulu kwiswekile yegazi. I-pasta ecociweyo, ngakumbi, iphezulu kwi-carbs kwaye isezantsi kwifayibha kune-pasta epheleleyo yokutya okuziinkozo.

Ukongeza, ii-carbs ezilula ezinje nge-pasta ecocekileyo zetyiswa ngokukhawuleza okukhulu, zikhokelela ekwandeni kwendlala kunye nomngcipheko ophezulu wokutya kakhulu ().

Ngesi sizathu, abo banesifo seswekile bayacetyiswa ukuba bagcine ukutya kwe-carb ngokumodareyitha kwaye batye ifibre eninzi. Ukwenza olu tshintsho kunciphisa ukufunxwa kweswekile egazini kwaye kunceda ukugcina amanqanaba eswekile yegazi.

Ukutya okuphezulu kwe-carb kudityaniswe neemeko ezininzi zempilo, kubandakanya:

• Seswekile: Olunye uphononongo lubonakalisile ukuba ukutya okuphezulu kwe-carb kunokudityaniswa nomngcipheko okhulayo wokuba nesifo seswekile (,,).
• Isifo seMetabolic syndrome: Olunye uphononongo lufumanise ukuba abo batya isixa esikhulu seecarbbs ekutyeni okunesitatshi babephinda-phindwe kabini amathuba okuphuhlisa isifo se-metabolic, iqela leemeko ezonyusa umngcipheko wesifo sentliziyo ().
• Ukutyeba kakhulu: Olunye uphononongo lufumanise ukuba ukutya ukutya okunesalathiso esiphezulu se-glycemic, elingumlinganiso wokutya okukonyusa ngokukhawuleza iswekile yegazi, kubotshelelwe kubunzima bomzimba ().

Nangona kunjalo, zonke ezi zifundo ziyaqwalaselwa, oko kuthetha ukuba zibonisa umbutho kuphela.

Uphando olongezelelweyo luyafuneka ukumisela ukuba ingakanani indima ye-carb engayifumana kwezi meko xa kuthelekiswa nezinye izinto.

Isishwankathelo Ipasta iphezulu kwii-carbs. Ukutya okuphezulu kwe-carb kunokunyusa amanqanaba eswekile yegazi kwaye kunokunxulunyaniswa nomngcipheko okhulayo wesifo seswekile, isifo se-metabolic kunye nokukhuluphala.

IGluten kwiPasta inokubangela iingxaki kwabanye abantu

Nangona kukho iintlobo ezikhethekileyo ze-pasta ezingenalo i-gluten ezikhoyo, i-pasta yendabuko iqulethe i-gluten.

IGluten luhlobo lweprotheni efumaneka kwingqolowa, irhasi nerye. Kubantu abaninzi, i-gluten iyanyamezeleka kwaye ayibangeli ngxaki.

Nangona kunjalo, kwabo banesifo se-celiac, ukutya ukutya nge-gluten kunokubangela ukuphendula komzimba kunye nokwenza umonakalo kwiiseli zesisu esincinci ().

Abanye abantu banokuba novakalelo kwi-gluten kwaye banokufumana imiba yokwetyisa njengesiphumo sokutya ukutya okune-gluten ().

Aba bantu kufuneka bakuphephe ukutya ipasta eyenziwe ngengqolowa ukukhusela iimpawu ezimbi. Endaweni yoko, khetha ukutya okusimahla okuziinkozo okunjengelayisi emdaka okanye iquinoa.

Kulabo bangenaso isifo se-celiac okanye uvakalelo lwe-gluten, i-gluten efumaneka kwi-pasta inokutyiwa ngokukhuselekileyo ngaphandle kweengxaki.

Isishwankathelo Iindidi ezininzi zepasta ziqulathe i-gluten, uhlobo lweprotein olunokubangela iimpendulo ezimbi kwabo banesifo se-celiac okanye uvakalelo lwe-gluten.

Ngaba ipasta yengqolowa iphela yeyona ndlela ilungileyo?

Iinkozo zizonke zenziwe kuyo yonke ingqolowa yengqolowa. Ngenxa yoko, ziphezulu kwifayibha, iivithamini kunye neeminerali kuneenkozo ezicokisekileyo, eziqukethe kuphela i-endosperm yokhozo lwengqolowa.

Ukutya ukutya okuziinkozo kunxulunyaniswe nomngcipheko osezantsi wesifo sentliziyo, isifo somhlaza, isifo seswekile kunye nokutyeba kakhulu (,,,).

Nangona kunjalo, gcinani engqondweni ukuba i-pasta epheleleyo-yengqolowa yenziwe ngomgubo wengqolowa ogqityiweyo.

Le nkqubo iyancipha kwiziphumo zokutya okuziinkozo kufumaneka kwipasta kuba iinkozo ezinamasuntswana amancinci zetyiswa ngokukhawuleza, zikhokelela kukonyuka okukhulu kwiswekile yegazi ().

Ke ngoko, izibonelelo zepasta ezenziwe ngeenkozo zizonke azinakuthelekiswa nezibonelelo zokutya okuziinkozo okungagungqiyo, njengeoyile, irayisi emdaka okanye iquinoa.

Okwangoku, ngelixa kukho umahluko omncinci kwiziphumo zepasta ecoliweyo kunye nengqolowa epheleleyo kwimpilo, ipasta eyenziwe ngeenkozo zizonke inokuba lukhetho olungcono ukuba ujonge ukunciphisa umzimba. Iphantsi kwiikhalori kwaye iphezulu kwi-satiety-boosting fiber kune-pasta ecocekileyo.

Ipasta yokutya okuziinkozo iqulethe isixa esiphezulu sezona zinto zininzi zemicronutrients, ngaphandle kweevithamini ze-B, ezongezwa zongezwa kwisitasta esityetyisiweyo ngexesha lokulungiswa.

Isishwankathelo Ipasta yokutya okuziinkozo konke yenziwe ngomgubo wengqolowa ocoliweyo, kunciphisa uninzi lweziphumo zokuba lulutho kuzo zonke iinkozo. Nangona kunjalo, ipasta eyenziwe ngeenkozo zonke iphantsi kweekhalori kunye neecarbs, kunye nefayibha ephezulu kunye nezona micronutrients.

Uyenza njani iPasta isempilweni

Xa ityiwa ngokumodareyitha, ipasta inokuba yinxalenye yokutya okusempilweni. I-pasta epheleleyo-ingqolowa ingaba yinto ekhethekileyo kubaninzi, njengoko i-calories ephantsi kunye ne-carbs kodwa ephezulu kwi-fiber kunye nezondlo.

Nangona kunjalo, ukongeza kuhlobo lwepasta oyikhethayo, into oyiphakamisayo nayo ibalulekile.

Iikhalori zinokuxinana ngokukhawuleza xa kusongezwa amanqatha aphezulu, ukuthathwa okuphezulu kweekhalori ezinje ngeesosi esekwe cream kunye netshizi. Ukuba ubukele ubunzima bakho, yiya kwi-oyile yomnquma enentliziyo entle, amanye amayeza amatsha okanye ezimbalwa zemifuno oyithandayo endaweni yoko.

Unokongeza iiprotein ezikhethiweyo kwipasta yakho ukuze uyijike ibe sisidlo esifanelekileyo.

Umzekelo, intlanzi kunye nenkukhu zinokongeza iprotein eyongezelelweyo ukugcina uzive wanelisekile kwaye wanelisekile, ngelixa ibroccoli, intsimbi kunye neetamati zinokubonelela ngezakhamzimba kunye nefayibha eyongezelelweyo.

Nazi ezinye iimbono ezimbalwa zokutya okuphekiweyo kwepasta:

• I-spaghetti yengqolowa iphela kunye nesalmon, ilamuni kunye nebasil
• Indawo yokubhaka imifuno
• Isaladi yePasta ene-feta, iminquma, iitumato kunye ne-kale
• I-Rotini ene-spinach-avocado sauce kunye nenkukhu

Isishwankathelo Ukulungiselela ixabiso lesondlo kwisitya sakho se-pasta, layisha kwizithambiso ezinje ngeeproteni, amafutha enempilo kunye nemifuno. Nciphisa iisosi kunye neeshizi eziphezulu zekhalori.

Umgca osezantsi

Ipasta sisiseko sokutya kwihlabathi liphela kwaye iqulethe izakha mzimba ezibalulekileyo.

Nangona kunjalo, ipasta iphezulu kwii-carbs. Ukutya okuphezulu kwe-carb kunokunyusa amanqanaba eswekile yegazi kwaye kunxulunyaniswe neziphumo ezibi kwimpilo.

Ngesi sizathu, kubalulekile ukuba ugcine ubungakanani bezahlulo kwaye ujonge iipepile ezisempilweni, ezinje ngemifuno, amafutha asempilweni kunye neeproteni.

Ekugqibeleni, ukumodareyitha kubalulekile xa kuziwa kwipasta.

Ngelixa ungonwabela ngamanye amaxesha, kubalulekile ukuba ubhangqwe kunye nokunye ukutya okunesondlo kwaye uqiniseke ukuba yinto enye yokutya okunempilo ngokubanzi.