Ingabe Lawo Pasta Kabhontshisi Nemifino Angcono Ngempela Kuwe?

-Delile

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Ubhontshisi kanye nemifino yemifino akuyona into entsha. Cishe ubudle isikhashana (okwenza ukukhuluma nalowo osebenza naye ngokutholwa kwakhe kwesikwashi se-spaghetti kubuhlungu kakhulu). Kepha njengoba sibona ezinye izindlela eziningi zepasta emashalofini ezitolo, ake sibheke futhi sibone ukuthi zikufanele ngempela ukushintshaniswa.

Uma kuziwa ekuthengeni uhlobo lwebhokisi, amalebula omsoco abalulekile.

I-pasta esekelwe emifino oyi-DIY (njengalezi zindlela zokupheka ezisontekile) iyohlala iyinketho enempilo. Kodwa uma ucindezelwa isikhathi, inguqulo yebhokisi ingaba ukushintshaniswa okulula. Vele uqiniseke ukuthi ufunda ilebula ngaphambi kokuthenga. "Amanye amaphasta emifino nobhontshisi avame ukwenziwa ngenhlanganisela yefulawa elicwengiwe bese kuthintwa imifino, okwenza ingahluki kakhulu kunendlela emhlophe ye-pasta," kusho u-Erin Palinski-Wade, R.D.N., C.D.E., umbhali we I-Diet Yezinsuku Ezi-2. Ngakho-ke i-pasta yakho esebhokisini evamile enenguqulo enothisiwe ngesipinashi? Cishe kuningi lapho lokumaketha hhayi kwanoma yiziphi izinzuzo ezinkulu zokudla okunempilo.

I-oda lesithako libalulekile.

"Uma i-pasta yakho isekelwe ngokuphelele emifino noma kubhontshisi, lokho kufanele kube isithako sokuqala," kusho uCarissa Bealert, R.D.N. "Okubhalwe phezulu phezulu kwelebula kunamanani aphezulu kulo mkhiqizo." U-Palinski-Wade uyavuma, wengeza ngokuthi isithako sokuqala kufanele sibe ufulawa kabhontshisi ongamaphesenti angu-100. "Izinhlobo eziningi zizofaka inhlanganisela kafulawa ocebile noma okusanhlamvu okucwengiwe (okufana nofulawa omhlophe welayisi), ngakho-ke funda ngemuva kwebhokisi kuqala," uphakamisa.

Usadinga ukubuka izingxenye zakho.

Ngisho noma udla i-lentil, i-chickpea, i-quinoa, noma enye i-pasta esuselwa kubhontshisi, ama-calories asabalwa, ngakho-ke kubalulekile ukugcina ukukhonza osayizi engqondweni uma uzama ukunciphisa umzimba. Ibhonasi eyodwa enkulu yokuhamba ubhontshisi phezu kukafulawa? Lawa mabhokisi agcwele ifayibha namaprotheni, kusho uPalinski-Wade, okusho ukuthi uzozizwa ugcwele ukudla okuncane kunesitsha esivamile se-pasta.

Futhi uma umcabango we-pasta obhakiwe we-chickpea ungazwakali kahle kuwe njengezindawo ezibhakiwe, zama le ndlela engu-50/50 evela kwa-Bealert: "Hlanganisa ipuleti lakho nohhafu wepasta kakolweni ogcwele kanye nengxenye ye-pasta yemifino noma yebhontshisi ngephansi indlela ye-carb yokujabulela i-pasta oyithandayo. "

Kodwa uma unxanela i-pasta yendabuko, yidle nje.

I-pasta yemifino nekabhontshisi ilungele labo abafuna ukubuka ama-calories sebebonke futhi bathole i-fibre yansuku zonke namaprotheni ekudleni kwabo. Kodwa ngezinye izikhathi, ufuna nje isitsha sezinto ezinhle. Futhi lokho kulungile! "I-pasta ayikona ukudla okubi uma idliwa ngokusesilinganisweni," kusho uBealert. "Okusemqoka ukubuka izingxenye zakho bese ufaka imifino yonke."

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