Iindlela ezi-5 zokutshintsha irayisi kunye ne-pasta

Umxholo

• 1. Uquinoa
• 2. Isiqinisekiso
• 3. Ispaghetti seZucchini
• 4. Iibhatata
• 5. I-Buckwheat

Ukutshintsha irayisi kunye ne-pasta ekudleni kunye nokunciphisa inani le-carbohydrate ekudleni, i-quinoa, i-amaranth, iitapile kunye ne-zucchini spaghetti, ukutya okunokongezwa kumalungiselelo ahlukeneyo, njengepasta, isuphu, iisaladi, iijusi kunye neevithamini .

Ukongeza, zilukhetho olusempilweni kubantu abanganyamezelaniyo ne-gluten, ekhoyo kwipasta, kwaye inokusetyenziswa kwiindlela zokupheka ezahlukeneyo ekhitshini, inikezela ngerayisi okanye ipasta.

1. Uquinoa

Iquinoa sisidumbisi-mbumbulu esityebile kwiproteni kunye nefayibha, enokufumaneka ngohlobo lweeflakes, iinkozo okanye umgubo. Ukongeza, ityebile kwi-omega 3, calcium, iron kunye neevithamini B, ukunceda ukuthintela iingxaki zentliziyo, i-osteoporosis kunye neengxaki zenkqubo yeemvakalelo.

Ungayisebenzisa njani: ukubuyisela irayisi kunye ne-pasta, sebenzisa i-quinoa yeenkozo, ekufuneka ziphekwe ngendlela efanayo nerayisi, kusetyenziswa iikomityi ezi-2 zamanzi kwikomityi nganye yequinoa. Ukongeza, ngohlobo lweeflakes okanye umgubo, iquinoa inokongezwa kwisaladi, iijusi, iisuphu kunye neevithamini. Jonga ezinye iiresiphi zokunciphisa umzimba ngequinoa.

2. Isiqinisekiso

I-Amaranth yingqolowa etyebile kwiiproteni, imicu, i-iron, i-calcium, i-magnesium kunye ne-potassium, ineempawu ezibalulekileyo ezinje ngokuthintela umhlaza, ukukhusela kwiimeko ezithile zemithambo-luvo, ukukhawulezisa ukubuyisela izihlunu nokukhusela i-osteoporosis.

Ukongeza, ityebile kakhulu kwii-antioxidants ezikhusela isibindi nentliziyo. Ikwanayo nefuthe elichasayo, elikhuthaza ukwehla kobunzima kwaye inceda ukuthoba i-cholesterol.

Ungayisebenzisa njani: Iinkozo ze-amaranth zinokuphekwa ngendlela efanayo nerayisi zongezwe kwizitya zenyama, iisuphu okanye iisaladi. Ukongeza, zinokutyiwa ziluhlaza kunye neziqhamo, ubisi kunye neyogathi.

Ukwenza umgubo we-amaranth, vele ugaye iinkozo kwi-blender kwaye ungeze umgubo kwiivithamini, iiporridges, iikeyiki kunye nejusi. Jonga izibonelelo zomgubo we-amaranth.

3. Ispaghetti seZucchini

I-spaghetti yeZucchini yindlela esempilweni, enokusetyenziselwa ukubambela ipasta, izise ithuba lokuba neekhalori ezisezantsi, ibe lukhetho olukhulu lokutya okunciphisa umzimba. Ukongeza, ayinayo i-gluten, isenza isisombululo esifanelekileyo kubantu abane-gluten ukunganyamezelani okanye isifo se-celiac.

IZucchini ikwanazo neenzuzo ezininzi kwezempilo njengoko ityebile ku-vitamin A, carotenoids, vitamin C, calcium kunye ne-potassium.

Ungayisebenzisa njani: sika i-zucchini kwizilayi ezimalunga neminwe emi-2 ubukhulu, susa iipelethi kwaye ubeke ephepheni lephepha elenziwe nge-oyile, usiya kwi-oveni yangaphambili kwi-200ºC malunga nemizuzu engama-30.

Xa iphekwe, yususe emlilweni kwaye ipholile kangangemizuzu eli-10. Emva koko, hlula phakathi iingcingo zucchini ngoncedo lwefoloko, kwaye uzisebenzise ngokufaka izinto ozifunayo.

Bona inyathelo ngenyathelo kule vidiyo ilandelayo:

4. Iibhatata

Iitapile ezimnandi zingumthombo omkhulu we-glycemic index carbohydrate kwaye inokudliwa ngabantu abaneswekile kwaye lukhetho olukhulu lokutya ngaphambi kokuzilolonga.

Iitapile zityebile ku vithamin A, carotenes, vitamin C, potassium, calcium, phosphorus kunye nemagnesium, iyicarbohydrate etyebileyo kwii antioxidants kunye neanthocyanins, ikhusela kumhlaza nakwisifo sentliziyo. Ukongeza, ineentsinga ezinceda ukugcina impilo yamathumbu kwaye ikhathalela impilo yamehlo.

Ungayisebenzisa njani: inokusetyenziswa kwimo ephekiweyo elula okanye kwifom ye-puree, ukudibanisa kakuhle nazo zonke iintlobo zenyama.

5. I-Buckwheat

IBuckwheat kukutya okutyebileyo kwiproteni, ifayibha, iiantioxidants kunye neeminerali ezinje ngemagniziyam, imanganizi, isinyithi kunye nephosphorus, ukongeza ekubeni ayinayo i-gluten.

Ngenxa yokwakheka kwayo kwefayibha, i-buckwheat igcina impilo yamathumbu, inyusa imvakalelo yokuhlutha kwaye ilawula amanqanaba eswekile yegazi, ikhetha ukwehla kobunzima kunye nokukwazi ukutyiwa ngabantu abanesifo seswekile.

Ungayisebenzisa njani: Le ngqolowa ingalungiswa ngendlela efanayo nerayisi. Kule nto, kuya kufuneka ubeke ikomityi ye-buckwheat e-1 kuwo onke amanzi amabini, uvumela ukupheka malunga nemizuzu engama-20.

Umgubo weBuckwheat ungasetyenziselwa ukulungiselela iikeyiki, iipie kunye neepenike, umzekelo.Ukongeza, unokuthenga i-pasta elungiselelwe nge-buckwheat.

Ukunceda ukunciphisa umzimba, jonga nezinye iingcebiso ezilula zokunciphisa umzimba kunye nokulahla isisu.