Qonda ukuba kutheni ukutya iMiojo kungalunganga kwimpilo yakho
Umxholo
Ukusetyenziswa kakhulu kwee-noodles ezikhawulezileyo, ezaziwa ngokuba zii-noodles, kunokuba kubi empilweni yakho, njengoko zinenqwaba yesodium, amanqatha kunye nezinto ezisigcinayo ekubunjweni kwazo, ngenxa yokuba ziye zaqhotswa ngaphambi kokuba zipakishwe, ezivumela ezilungiselela ngokukhawuleza.
Ukongeza, iphakheji nganye yee-noodle iqulethe kabini isixa setyuwa esinconywe nguMbutho wezeMpilo weHlabathi (i-WHO), eyi-4 g ngosuku, kwaye le sodium ifunyanwa ikakhulu kwiipakethi zencasa eziza nepakethi yeoodles.
Kuba kukutya okukhawulezileyo okulungiselelwe, kukwaqulathe izongezo, imibala eyenziweyo kunye neetyhefu, ezinje nge-monosodium glutamate, ezonakalisa impilo yexesha elide. I-Monosodium glutamate (MSG) yincasa yeswekile eyenziwe kummoba kwaye inokufumaneka kwileyibhile njengokukhupha igwele, iproteni yemifuno enehydrolyzed okanye iE621.
Iziphumo eziphambili zempilo
Ukusetyenziswa rhoqo kwee-noodles kwangoko kunokukhokelela ekubonakaleni kweenguqu ezininzi kwezempilo ekuhambeni kwexesha, ezinje:
- Ukwanda koxinzelelo lwegazi;
- Umngcipheko ophezulu weengxaki zentliziyo ngenxa yotshintsho kumanqanaba e-cholesterol, ngakumbi ukwanda kwe-cholesterol embi, i-LDL;
- Ukonyusa iasidi yesisu, enokubangela isisu kunye ne-gastroesophageal reflux;
- Ukutyeba ngenxa yemali eninzi;
- Uphuhliso lweempawu metabolic;
- Iingxaki zezintso zexesha elide.
Ke ngoko, kuyacetyiswa ukuthintela ukusetyenziswa kolu hlobo lokutya kangangoko kunokwenzeka, ukukhetha ukutya okusempilweni kwaye, ukuba kunokwenzeka, kulungiselelwe ngetyuwa encinci, njengeesaladi ezintsha kunye nemifuno ephekiweyo.
Ukunika incasa, kuyacetyiswa ukuba kusetyenziswe imifuno kunye neziqholo, ezingenabungozi empilweni kwaye ziyathandeka enkalakahleni. Jonga ukuba zeziphi izityalo ezinamakha ezithatha indawo yetyuwa kunye nendlela yokuyisebenzisa.
Ukwakhiwa kwesondlo
Le theyibhile ilandelayo ibonisa ukwakhiwa kwesondlo kwiigram ezili-100 ze-noodles kwangoko:
| Ukwakhiwa kwesondlo kwiigram ezili-100 zee-noodles kwangoko | |
| Iikhalori | 440 kcal |
| Iiproteni | 10.17 g |
| Amafutha | 17.59 g |
| Amafutha agcweleyo | 8.11 g |
| Amafutha ePolyunsaturated | 2.19 g |
| Amanqatha amaninzi | 6.15 g |
| Iicarbohydrate | 60.26 g |
| Imisonto | 2.9 g |
| Ikhalsiyam | 21 mg |
| Intsimbi | 4.11 mg |
| Magnesium | 25 mg |
| IPhosphor | 115 mg |
| Potassium | 181 mg |
| Isodium | 1855 mg |
| Selenium | 23.1 mcg |
| Vitamin B1 | 0.44 mg |
| Vitamin B2 | 0.25 mg |
| Vitamin B3 | 5.40 mg |
| Ifolic acid | 70 mcg |
Uyenza njani i-noodle esempilweni ngokukhawuleza
Kulabo bangxamileyo kwaye bafuna isidlo esikhawulezileyo, ukhetho olulungileyo kukulungiselela uhlobo lwepasta yespaghetti esilungele kwisithuba esingaphantsi kwemizuzu eli-10.
Izithako
- Ukuhambisa i-pasta enye kubantu aba-2
- Ilitha enye yamanzi
- Iigloves ezi-3 zegalikhi
- 1 igqabi le-bay
- 2 iitumato ezivuthiweyo
- 1 icephe yeoyile ye-olive
- I-Oregano kunye netyuwa ukunambitha
- Ushizi weParmesan otyhidiweyo wokufafaza
Imowudi yokulungiselela
Beka amanzi epanini kwaye uzise kwimathumba. Xa ibilayo yongeza ipasta kwaye mayipheke. Kwenye ipani, susa igalikhi ngeoli yeoyile kwaye xa imdaka ngegolide yongeza iitumato ezisikiweyo, iqabunga le-bay kunye neziqholo. Emva kokuba ipasta iphekwe ngokupheleleyo, coca amanzi kwaye wongeze isosi kunye netshizi egreyithiweyo.
Ukongeza ixabiso lesondlo kwesi sidlo, hamba kunye nesaladi yamagqabi aluhlaza kunye neminqathe egayiweyo.
Kucetyiswa Wena
Iindlela ezi-8 zokujonga umncinci ngoku!