Iindlela ezili-11 ezisezantsi zeCarb kwiPasta nakwiiNoodle

Umxholo

• 1. I-Spaghetti Squash
• 2. Imifuno ekhulayo
• 3. Isityalo seqanda iLasagna
• 4. Iikhabhathi zeeNoodles
• 5. Ukholifulawa Umzala
• 6. Umzala kaCeleriac
• 7. Amahlumelo
• 8. IiNoodle zeeOniyoni
• 9. Ii-Noodle zeShirataki
• 10. IiTood Noodles
• 11. IPasta Yaselwandle
• Umgca osezantsi

Ipasta kukutya okutyibilikayo okutyiwa kwiinkcubeko ezininzi. Nangona kunjalo, kukwabizwa ngokuba zii-carbs, abanye abantu abanokukhetha ukuzikhawulela.

Unokufuna ukunqanda ipasta yengqolowa okanye iikhabho ukuba ulandela ukutya okune-carb ephantsi, awunyamezeleki kwi-gluten okanye ufuna nje ukunqanda ukuziva udumbile kwaye ungonwabanga emva kwesidlo.

Kodwa ukuba awufuni ukuyeka ngokupheleleyo ipasta kunye neesosi ezimdaka eziza nazo, unokuba nomdla kwezinye iindlela ezisezantsi zecarb.

Nazi iindlela ezili-11 ezimnandi ze-carb ezisezantsi kwi-pasta kunye nee-noodle.

1. I-Spaghetti Squash

I-spaghetti squash yindawo efanelekileyo ye-pasta. Le mifuno yesitatshi yavela eMntla nakuMbindi Merika kwaye inenyama etyheli-orenji.

Nje ukuba iphekwe, inyama yayo ingahlulwa ngemfoloko ibe yimitya efana ne-noodles zespaghetti-yiyo loo nto igama layo.

Kwi-6.5 gram yee-carbs nge-3.5 ounces (100 gram), ispaghetti squash siqulathe kuphela malunga ne-20% yee-carbs onokuzilindela kubungakanani be-pasta (1, 2).

Kwangelo xesha, ityebile kakhulu kwiivithamini A, C, E, K kunye neevithamini ezininzi ze-B (1).

Ukuyilungisa, prick squash kwiindawo ezininzi ngemfoloko, emva koko ubhake imizuzu engama-30 ukuya kwengama-45 ku-350 ℉ (180 ℃).

Ispaghetti squash singabiliswa kangangemizuzu engama-20 okanye sisikwe kwisiqingatha kwaye sicocwe nge-microwave phezulu kangangemizuzu emi-6-8.

Xa sele ukulungele, sebenzisa ifolokhwe ukwahlula inyama ibe yimitya enje nge-spaghetti kunye nomphezulu nge-sauce.

Isishwankathelo Ispaghetti squash sinokubiliswa, senziwe ngemicroowaed okanye sibhakwe kwaye sibonelela ngendyebo enkulu etyebileyo kwezespaghetti.

2. Imifuno ekhulayo

Kule minyaka imbalwa idlulileyo, imifuno ejijekileyo yathatha umhlaba opheka ngesiqhwithi- kwaye kufanelekile, kuba ibonelela ngendlela elula nenomtsalane yokongeza imifuno ekutyeni kwakho.

Imifuno evuthayo yileyo icocwe sisiporiyali- isixhobo sasekhitshini esisetyenziselwa ukusika imifuno ibe yimicu emide efana ne-noodles.

Imifuno emininzi inokuvuthwa, kodwa ezona zidume kakhulu zucchini, iminqathe, iitheniphu, ii-beet kunye neekomkomere.

Ukongeza ekubeni 3-10 amaxesha asezantsi kwii carbs kune pasta, ezi noodles zemifuno zikwangumthombo omkhulu wefayibha, iivithamini kunye neeminerali (3, 4, 5, 6, 7).

Ukongeza imifuno emininzi ekutyeni kwakho kunokuba luncedo kakhulu kwaye kunokunciphisa umngcipheko wezifo ezininzi, kubandakanya isifo sentliziyo, isifo seswekile kunye neentlobo ezithile zomhlaza. Ukutya imifuno engaphezulu kunokunceda ukunciphisa umzimba (,,,).

Ukwenza imifuno ekhulayo, uya kufuna i-spiralizer, nangona i-peeler yemifuno ingasetyenziselwa enye.

Sukuyixobula imifuno yakho, kuba ipeel kulapho imifuno igcina uninzi lwezondlo (12, 13).

Imifuno enomoya ingatyiwa ibanda okanye ifudumele. Ukuba ungathanda ukuzifudumeza, gxotha ii-noodles zemifuno emanzini abilayo kangange-3-5 yemizuzu de iphekwe kodwa isomelele-yaziwa njenge-dente. Ukupheka kakhulu kuya kubenza balahlekelwe zii-crunch zabo.

Isishwankathelo Imifuno evuthayo inika enye into etyebileyo enesondlo kwipasta kwaye inokudliwa ifudumele okanye ibanda.

3. Isityalo seqanda iLasagna

I-eggplant, ekwabizwa ngokuba yi-aubergine, ivela e-India. Nangona i-botanically ithathwa njenge-berry, ixhaphake kakhulu njengemifuno.

Ukuhanjiswa kwee-ounces ezi-3.5 (i-100 yeegram) yesitshalo seqanda iqulethe malunga ne-9 gram yee-carbs, ejikeleze ama-3.5 amaxesha ambalwa e-carbs kunenani elifanayo le-pasta (2, 14).

Ikwangumthombo olungileyo wefayibha, iivithamini kunye neeminerals - ngakumbi ivithamin K, thiamine kunye ne manganese (14).

Ukulungiselela i-lasagna yakho ye-eggplant, qalisa ngokusika le nightshade emnandi ubude obude ube ngamacwecwe amancinci.

Emva koko bhrasha macala omabini ngeoyile kwaye ugcobe izilayi kude kube zithambile kunye negolide, uzijike kube kanye. Sebenzisa nje ezi zilayi ze-eggplant ezigcadiweyo endaweni yamashiti e-pasta xa usenza i-lasagna.

Ungatsiba inyathelo lokugcoba kwaye usebenzise izilayi eziluhlaza ngokuthe ngqo ukuba ukhetha isitya sokutya.

Isishwankathelo I-eggplant yi-carb ephantsi ethandwayo, endaweni yayo okunesondlo kwipasta kwiiresiphi ze-lasagna.

4. Iikhabhathi zeeNoodles

Bambalwa abantu abakucingayo ukusebenzisa iklabishi njengendawo yokutshintsha i-noodle, kodwa yinto elula yokukhohlisa.

Malunga ne-6 gram yee-carbs nge-ounces ezi-3.5 (100 grams), iphantsi kakhulu kwii-carbs. Okumangalisayo kukuba, le khaphetshu inika iipesenti ezingama-54 zeReferensi yokuSebenzisa imihla ngemihla (i-RDI) kwi-vitamin C kunye ne-85% ye-RDI ye-vitamin K.

Ikhaphetshu ikwangumthombo olungileyo we-folate kwaye inamaqhina ezinye iivithamini kunye neeminerali (15).

Ungasebenzisa amagqabi eklabishi apheleleyo endaweni yamaphepha e-lasagna. Ngaphandle koko, nqunqa intloko yeklabishi kwi-noodle encinci ukuyisebenzisa kwi-pad thai okanye kwi-mein. Gcina ukhumbula ukuba amagqabi akufuphi kumbindi anzima kakhulu kwaye anokuba krakra.

Emva kokunqunyulwa, yeka ikhaphetshu emanzini abilayo malunga nemizuzu emibini.

Ukuba isetyenziselwa i-lasagna, amagqabi ekhaphetshu aya kuba sele elungile xa enokugoba ngokulula ngaphandle kokophuka. Baya kupheka ngakumbi ehovini, ngoko ke ungabilisi ixesha elide.

Ukuba usebenzisa ii-noodle zeklabishi ngayo nayiphi na into ngaphandle kwesitya se-oveni, zisuse emanzini xa zithambe ngokwaneleyo ukugqobhoza ngemfoloko.

Isishwankathelo Ikhaphetshu yinto engaqhelekanga kodwa esesondlo kunepasta yengqolowa. Ingasetyenziselwa ukubuyisela ipasta kwisitya se-noodle okanye i-lasagna.

5. Ukholifulawa Umzala

Usenokuba uvile ngokusebenzisa icauliflower endaweni yerayisi. Kodwa inokutshintsha nje ngokulula umzala.

Icauliflower ngumnqatha obethelelweyo kunye nezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umngcipheko womhlaza othile. Iphantsi kwii-carbs kwaye ityebile kwi-fiber, i-folate kunye neevithamini C, E no-K (, 17, 18).

Icauliflower iqulethe i-4 gram yee-carbs nge-ounces eziyi-3.5 (100 grams), 13% kakhulu njengepasta (2, 18).

Ukusetyenziswa njengendawo yokutshintsha umzala, yiphule ikholifulawa kwaye ubeke iifreythi ngokusebenzisa iprosesa yokutya ide ityulwe iziqwenga malunga nobungakanani belayisi.

Umsebenzi wokubetha usebenza kakuhle, njengoko ungafuni ukudibanisa ngaphezulu.

Yithela intwana yeoyile kwiskillet esikhulu uze usose icauliflower couscous kangangemizuzu emi-1-2. Emva koko gubungela ngesiciko uze uphekele enye imizuzu emi-5 ukuya kwezi-8, okanye de kube yithenda.

Imveliso yokuphela inokusetyenziswa njengabazala kwiiresiphi.

Isishwankathelo Icauliflower yenye ye-carb ephantsi engenye kwi-couscous. Inesondlo kwaye inokubonelela ngezibonelelo ezongezelelweyo zempilo.

6. Umzala kaCeleriac

I-Celeriac ivela eMeditera kwaye inxulumene neseleri. Yimifuno yengcambu ene-celery-efana, incasa ebabayo kancinci.

I-Celeriac ityebe ngakumbi kwi-phosphorus, i-manganese, i-vitamin C kunye ne-vitamin B6 (19).

Ine-carbs ethe kratya kune cauliflower, kwi-6 yeegram nge-ounces eziyi-3.5 (100 grams). Nangona kunjalo, isenza enye indlela esempilweni ye-pasta.

Ukulungiselela i-celeriac couscous, sika imifuno ibe ngamaqhekeza amancinci. Emva koko, landela inkqubo efanayo naleyo ubuya kwenza ngayo icauliflower, uyikrola kwiprosesa yokutya kwaye usonga de kube yithenda.

Isishwankathelo I-Celeriac, enye indlela ephantsi ye-carb eya kwi-couscous, inambitha kakhulu iseleri kwaye inikezela nge-phosphorus eninzi, kunye nezinye izondlo.

7. Amahlumelo

Ihlumelo ziyimbewu esele ihlumile kwaye yaba zizityalo ezincinci kakhulu.

Zininzi iintlobo zembewu ezinokuhluma. Umzekelo, amahlumela angenziwa ngeembotyi, ii-ertyisi, iinkozo, imbewu yemifuno, amandongomane kunye nezinye iimbewu.

Umxholo wezondlo zezihluma uyahluka ngokuxhomekeka kuhlobo lwembewu. Nangona kunjalo, ihlumela ngokubanzi liphantsi kwii-carbs kwaye zityebile kwiiproteni, i-folate, i-magnesium, i-phosphorus, i-manganese kunye neevithamini C kunye no-K. (20, 21, 22).

Zisusela kwi-7% yokuntshula kwe-alfalfa ukuya kwi-70% yokuhluma kweelentile zomxholo we-carb wepasta (2).

Inkqubo yokuhluma ikwafuna ukunciphisa inani lezinto ezichasayo ngokwemvelo ezifumaneka kwimbewu. Oku kwenza ukuba kuhlume kube lula emzimbeni wakho ukuba ukwetyise (23).

Ukutshintsha ipasta ngezihluma, kuqala blanch kubo ngokubilisa imizuzwana embalwa, ususe phantse kwangoko. Emva koko baleka amanzi abandayo ngaphezulu kwamahlumelo akho ukuze uyeke inkqubo yokupheka. Ukucoca kunye nephezulu ngesosi oyithandayo.

Kufanelekile ukuba uqaphele ukuba amahlumela ahlala enxulunyaniswa nomngcipheko okhulayo wokutyhefa kokutya. Qiniseka ukuba uthenga kuphela amahlumelo amatsha, afrijiweyo ukunciphisa umngcipheko wokugula okubangelwa kukutya (24).

Isishwankathelo Ihlumelo kukutshintshwa okukhawulezayo kwepasta-esezantsi kwii-carbs, ezityebile kwizondlo kwaye kulula ukuyetyisa. Thenga amahlumelo amatsha, afrijiweyo ukunciphisa umngcipheko wetyhefu yokutya.

8. IiNoodle zeeOniyoni

Itswele yindawo emnandi kodwa engaqhelekanga yokutshintsha ipasta.

Ziqulathe i-1/3 yee-carbs zepasta eqhelekileyo kwaye zityebile kwi-fiber, i-vitamin C, i-B6, i-folate, i-potassium kunye ne-phosphorus (2, 25).

Itswele ikwangumthombo omkhulu we-flavonoid antioxidants, ezibonelela ngezibonelelo zezempilo, ezinje ngexinzelelo lwegazi kunye nokuphucula impilo yentliziyo (,).

Ukondla itswele lakho, chuba uze ulisike libe ngamacwecwe ayi-1/4-intshi (0.5-cm), emva koko wahlule iringi nganye uyibeke kwipani enkulu yokosa. Fafaza i-oyile, ityuwa nepepile kwaye ugoqe imizuzu engama-30, okanye de amatswele aqale ukuba mdaka. Gxotha kwisiqingatha ngokugcoba.

Okokugqibela, umphezulu nge-sosi kunye nezinto ozithandayo zokuhombisa.

Isishwankathelo I-anyanisi yinto enambitheka, ephantsi ye-carb kwi-pasta. Batyebile kwizakhamzimba kunye nemixube yezityalo eziluncedo ezinokuyinyusa impilo yakho.

9. Ii-Noodle zeShirataki

Ii-noodle ze-Shirataki zinde, zii-noodle ezimhlophe ezaziwa ngokuba yi-konjac okanye i-noodle engummangaliso.

Ziyindlela eyaziwayo, ephantsi ye-carb kwi-pasta kuba zizalisa kakhulu kodwa zineekhalori ezimbalwa. Zenziwe kuhlobo lwefayibha eyaziwa ngokuba yi-glucomannan, evela kwisityalo se-konjac.

IGlucomannan yifayibha enyibilikayo, okuthetha ukuba inakho ukufunxa amanzi kwaye yenze ijeli enesibindi emathunjini akho. Oku kubambezela ukugaya ukutya, okunokukunceda uzive ugcwele ixesha elide ().

Iintsinga ezinyibilikayo zibonelela ngokutya kwetyhefu yebhaktiriya yakho, ethi ivelise ii-acids ezinamafutha amancinci (SCFAs). Ii-SCFA kucingelwa ukuba ziyanceda ukuvuvukala okuncinci kunye nokunyusa amajoni omzimba (,,).

I-noodle zeShirataki kulula ukuzilungiselela. Vula nje izinto kwaye uzihlambe kakuhle phantsi kwamanzi ashushu abalekayo ukususa ulwelo kunye nokuzifudumeza. Emva koko yongeza isosi yakho oyikhethile.

Ngaphandle koko, unokutshisa i-noodle kwi-skillet. Oku kuya kususa amanye amanzi agqithisileyo kwaye kuguqule ii-noodle 'texture mushy ibe njenge-noodle.

Isishwankathelo I-Shirataki noodle yicarb ephantsi kakhulu, ikhalori esezantsi enye indlela eya kwipasta. Banobutyebi kwifayibha enyibilikayo, enokukunceda uzive ugcwele ixesha elide.

10. IiTood Noodles

I-noodle zeTofu zahlukile kwii-noodle zesiko le-shirataki. Ziyenziwe ngokudibanisa i-tofu kunye ne-glucomannan fiber kwaye zibonelela kuphela ngeekhalori ezimbalwa ezongezelelweyo kunye ne-carbs.

Thenga ezi noodles zipakishwe kwaye uzilungiselele ngendlela efanayo neeshirataki noodles.

I-Tofu ityebile kwiiprotheyini kwaye izityalo zinemveliso kwaye inokukhusela ngokuchasene neemeko zempilo, ezinjengesifo sentliziyo, isifo seswekile kunye neminye imihlaza (,,,,).

Isishwankathelo I-noodle ze-Tofu zenziwe kwinyama eyaziwayo esekwe kwisoya kunye nokupakisha iiprotheyini ezininzi kwisitya sakho.

11. IPasta Yaselwandle

I-pasta ye-Seaweed yincwadi encinci ye-carb eya kwi-pasta.

Iqukethe kuphela ulwandle lwaselwandle oluye lwavunwa, luhlanjwe kwaye lomiswa. Ke, iya kongeza incasa efana nolwandle kwisitya sakho.

Ngelixa ulwandle lululwelo ngokwendalo luphantsi kweekhalori kunye neecarbs, igcwele ngezimbiwa. Ingumthombo otyebileyo ngakumbi we vithamin K, folate, magnesium, calcium kunye nentsimbi. Ikwabonelela ngethamo elifanelekileyo le-iodine kuxhomekeke kwindidi (, 38, 39).

Amanzi olwandle aphakathi kwe-30% yomxholo we-carb wepasta yengqolowa (2).

Iindidi zaselwandle ezisetyenziselwa ukutshintsha ipasta ngokwendalo zifana ne-spaghetti okanye i-fettuccine. Ukupheka, zibeke emanzini abilayo kangangemizuzu emi-5 ukuya kwezi-15 okanye de ulwandle lufezekise ukungangqinelani okufunayo.

Ngenye indlela, zama ukupheka ii-noodle zaselwandle kwimizuzu engama-20-35. Oku kubavumela ukuba bagcine ukungqinelana okuqinileyo.

Isishwankathelo I-Seaweed yindawo enemibala ye-pasta. Gcina ukhumbula ukuba iya kongeza incasa efana nolwandle kwiitya zakho.

Umgca osezantsi

Zininzi iindlela ezisezantsi zecarb kwi-pasta.

Imifuno emitsha, ulwandle kunye nokutya okune-fiber-rich noodle zezinye zezona zikhetho zithandwayo. Ezi zinto azigcini nje ngokuba nee-carbs ezimbalwa kakhulu kodwa zikwanamanqanaba aphezulu kakhulu eevithamini, iiminerali kunye nezinye izinto eziluncedo kunepasta yengqolowa yemveli.

Yenza nje la ma noodle amatsha kunye nesosi oyithandayo kunye nokuyonwabela.