Izinhlobo ezi-6 ezihamba phambili zePasta engenama-Gluten namaNoodle

-Delile

• 1. I-Pasta Yelayisi Elinsundu
• 2. Shirataki Noodle
• 3. I-Chickpea Pasta
• 4. I-Quinoa Pasta
• 5. Ama-Soba Noodle
• 6. I-Multigrain Pasta
• Okusemqoka

Kubathandi be-pasta, ukungabikho kwe-gluten kungabonakala kunzima kakhulu kunokuguqulwa kokudla okulula.

Noma ngabe ulandela ukudla okungenayo i-gluten ngenxa yesifo se-celiac, ukuzwela kwe-gluten noma okuthandwa nguwe, akudingeki ulahle izitsha zakho ozithandayo.

Yize i-pasta yendabuko ivame ukwenziwa kusetshenziswa ufulawa kakolweni, kunezindlela eziningi ezingenayo i-gluten.

Nazi izinhlobo ezi-6 ezinhle kakhulu ze-pasta engenama-gluten nama-noodle.

1. I-Pasta Yelayisi Elinsundu

I-brown rice pasta ingenye yezinhlobonhlobo ezithandwa kakhulu ze-pasta engenagluten ngenxa yokunambitheka kwayo okuncane nokuthungwa okutshisayo - zombili ezisebenza kahle esikhundleni sezitsha eziningi zendabuko zepasta.

Uma kuqhathaniswa nezinye izinhlobo eziningi ze-pasta, i-pasta elayisi ensundu iwumthombo omuhle we-fiber, cishe cishe no-gramu enkomishini eyodwa (195-gram) ekhonza i-pasta ephekiwe ().

Irayisi elinsundu nalo liphakeme ngemicronutrients ebalulekile efana ne-manganese, selenium ne-magnesium (2).

Futhi, ucwaningo lukhombisa ukuthi i-bran etholakala elayisi ensundu ilayishwe ngama-antioxidants, amakhemikhali anamandla angasiza ekulweni nomonakalo we-oxidative kumaseli futhi athuthukise impilo engcono ().

Ezinye izifundo zithole ukuthi ukudla irayisi elinsundu kungakhuphula amazinga e-antioxidant egazini futhi kungasiza ekuvikeleni izimo ezingalapheki njengesifo sikashukela, umdlavuza nesifo senhliziyo (,).

Isifinyezo I-brown rice pasta ingumthombo omuhle we-fiber, amaminerali kanye nama-antioxidants angenza ngcono impilo futhi avimbele izifo ezingamahlalakhona. Ukunambitheka kwawo okuncane nokuthungwa okuhlafunayo kukwenza kube indawo enkulu yezinhlobo eziningi zendabuko zepasta.

2. Shirataki Noodle

Ama-noodle eShirataki enziwa nge-glucomannan, uhlobo lwe-fiber ekhishwe empandeni yesitshalo se-konjac.

Ngoba i-fiber idlula emathunjini akho angadliwe, ama-noodle e-shirataki empeleni awanama-calories nama-carbs.

Banokuthungwa kwe-gelatinous futhi abanambitheki kancane kepha bathatha ukunambitheka kwezinye izithako lapho kuphekwe.

Ngaphezu kwalokho, i-glucomannan fiber ikhonjisiwe ukuthi ikhulisa ukwehla kwesisindo futhi yehlise amazinga e-ghrelin, i-hormone evuselela indlala (,).

Olunye ucwaningo luthole ukuthi ukwengeza nge-glucomannan kunganciphisa amazinga e-cholesterol, kuzinzise ushukela wegazi futhi kulaphe ukuqunjelwa (,,).

Kodwa-ke, khumbula ukuthi ama-noodle e-shirataki afaka cishe ama-calories noma izakhi ekudleni kwakho.

Ngalesi sizathu, kubaluleke kakhulu ukulayisha okokufaka okunempilo kwe-pasta yakho, njengamafutha anempilo yenhliziyo, ama-veggies namaprotheni.

Isifinyezo Ama-noodle eShirataki enziwa nge-glucomannan, uhlobo lwe-fiber olungena khalori futhi olungasiza ukukhuthaza ukwehla kwesisindo, ukunciphisa amazinga e-cholesterol, ukulawula ushukela wegazi nokuqeda ukuqunjelwa.

3. I-Chickpea Pasta

I-Chickpea pasta uhlobo olusha lwe-pasta engenalo i-gluten esanda kuthola ukunakwa okuhle phakathi kwabathengi abazi impilo.

Ifana kakhulu ne-pasta ejwayelekile kepha nge-flavour ye-chickpea flavour nokuthungwa okuthe xaxa kancane.

Iphinde ibe yiprotheyini ephezulu, i-fiber ephezulu ehlukile, epakisha cishe u-13 amagremu wamaprotheni kanye no-7 amagremu wefayibha ku-ounce ngamunye (57-gram) ngamunye ().

Amaprotheni ne-fiber kunomphumela wokugcwalisa futhi kungasiza ekunciphiseni ukudla kwakho ikhalori usuku lonke ukusiza ukulawula isisindo (,,).

Eqinisweni, isifundo esisodwa esincane kwabesifazane abangu-12 sathola ukuthi ukudla inkomishi eyodwa (ama-gramu angama-200) ama-chickpeas ngaphambi kokudla kusize ekwehliseni amazinga kashukela egazini, isifiso sokudla nokusetshenziswa kwekhalori ngokuhamba kosuku, uma kuqhathaniswa nesidlo sokulawula ().

Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ama-chickpeas angathuthukisa ukusebenza kwamathumbu, anciphise amazinga e-cholesterol futhi athuthukise ukulawula ushukela wegazi (,).

Isifinyezo I-Chickpea pasta ine-protein ne-fiber eningi, engasiza ekulawuleni isisindo futhi isize ukuthuthukisa ukusebenza kwamathumbu, amazinga e-cholesterol nokuphathwa koshukela wegazi.

4. I-Quinoa Pasta

I-quinoa pasta iyindawo engenalo i-gluten yama-pasta avamile enziwa ngokwejwayelekile nge-quinoa ehlanganiswe nezinye izinhlamvu, ezifana nommbila nelayisi. Kuvame ukuchazwa njengokuthamba okusanhlamvu okuncane okunephunga lamantongomane.

Isithako sayo esiyinhloko, i-quinoa, wukudla okusanhlamvu okuthandwayo okuphelele okuthandwa yiphrofayili yaso enomsoco, ukunambitheka okuncane nezinzuzo zezempilo ezibanzi.

Njengenye yamaprotheni ambalwa aphelele asekelwe ezitshalweni atholakalayo, i-quinoa inikeza isilinganiso esincomekayo sawo wonke ama-amino acid ayisishiyagalolunye adingekayo emzimbeni wakho ().

I-Quinoa futhi iwumthombo omuhle wamanye amavithamini namaminerali abalulekile, kufaka phakathi i-manganese, i-magnesium, i-phosphorus, i-folate, ithusi nensimbi (19).

Futhi, i-quinoa pasta icebile nge-fiber, inikezela ngama-gramu ayi-3 we-fiber enkomishini ngayinye engu-1/4-inkomishi (43-gram) esebenza nge-pasta eyomile ().

Ucwaningo lukhombisa ukuthi i-fiber inganciphisa ukumuncwa kukashukela egazini ukulawula amazinga kashukela egazini, ithuthukise impilo yokugaya ukudla futhi ikhuthaze imizwa yokugcwala ukuvimbela ukuzuza kwesisindo (,,).

Isifinyezo I-quinoa pasta yenziwa nge-quinoa nangezinye izinhlamvu, ezifana nommbila nelayisi. Kungumthombo omuhle wamaprotheni, i-fiber kanye ne-micronutrients futhi kungasiza empilweni yokugaya ukudla, ukulawula ushukela wegazi nokugcinwa kwesisindo.

5. Ama-Soba Noodle

Ama-Soba noodle awuhlobo lwe-pasta elenziwe ngofulawa we-buckwheat, isitshalo esivame ukutshalwa ngenhlamvu yaso efana nokudla okusanhlamvu okunomsoco.

Banokunambitheka kwamantongomane ngokuthungwa okungafuneki, okuthambile futhi kuyatholakala ngezinhlobo nobukhulu obuhlukahlukene.

Ama-Soba noodle aphansi ngama-calories kunezinhlobo eziningi ze-pasta yendabuko kepha ahlinzeka inani elihle lamaprotheni ne-fiber.

I-ounce (ama-gramu angama-56) ama-soba noodle aphekiwe aqukethe cishe ama-gramu ayi-7 wamaprotheni, ama-3 amagremu wefayibha kanye nenani elifanele lama-micronutrients amaningi abalulekile njenge-manganese ne-thiamine (, 25).

Ucwaningo lukhombisa ukuthi ukudla i-buckwheat kungahle kuhlotshaniswe namazinga we-cholesterol athuthukisiwe, umfutho wegazi nokulawulwa kwesisindo (,).

Ama-Soba noodle nawo anenkomba ephansi ye-glycemic kunamanye ama-starch, okusho ukuthi ukudla ama-soba noodle ngeke kukhuphule amazinga kashukela egazini lakho ().

Kodwa-ke, qaphela ukuthi abanye abakhiqizi bahlanganisa ufulawa we-buckwheat nezinye izinhlobo zikafulawa lapho bekhiqiza lolu hlobo lwama-noodle.

Qinisekisa ukuthi uhlola ilebula lezithako ngokucophelela futhi ugweme noma yimiphi imikhiqizo equkethe ufulawa kakolweni noma ufulawa omhlophe uma unesifo se-celiac noma ukuzwela kwe-gluten.

Isifinyezo Ama-Soba noodle awuhlobo lwe-noodle olwenziwe ngofulawa we-buckwheat. Ukudla i-buckwheat kuye kwaxhunyaniswa nokuthuthuka kwempilo yenhliziyo, ukulawula isisindo namazinga kashukela egazini.

6. I-Multigrain Pasta

Izinhlobo eziningi ze-pasta engenalo i-gluten zenziwa kusetshenziswa inhlanganisela yezinhlamvu ezihlukile, kufaka phakathi ummbila, amabele, i-buckwheat, i-quinoa, irayisi ne-amaranth.

Inani lokudla okunempilo kwalezi zinhlobo ze-pasta lingahluka kakhulu ngokuya ngokuthi yiziphi izinhlobo zokusanhlamvu ezisetshenziswayo. Zingaqukatha noma yikuphi phakathi kuka-4 kuya ku-9 amagremu wamaprotheni no-1-6 amagremu we-fiber nge-ounce elilodwa (57-gram) ekhonza (,,).

Ngokwengxenye enkulu, i-pasta ye-multigrain ingaba enye indlela enhle yokufaka i-pasta ejwayelekile yalabo abanesifo se-celiac noma ukuzwela kwe-gluten.

I-pasta ye-Multigrain nayo ivame ukusondela ekunambithekeni nasekwenzeni i-pasta yendabuko. Ukushintshaniswa okulula nje kungenza zonke izindlela zakho zokupheka ozithandayo zingabi nalutho lwe-gluten.

Kodwa-ke, kubalulekile ukuthi unake kakhulu ilebula lezithako uphinde uhlukane nemikhiqizo elayishwe ngokugcwalisa, izithasiselo nezithako eziqukethe i-gluten.

Isifinyezo I-pasta ye-Multigrain yenziwa ngokusanhlamvu okufana nommbila, amabele, i-buckwheat, i-quinoa, ilayisi ne-amaranth. Imvamisa kuyimidlalo esondelene ne-pasta ejwayelekile maqondana nokunambitheka nokuthungwa, kepha iphrofayli yezakhi ingahluka ngokuya ngezithako zayo.

Okusemqoka

Yize kungenzeka ukuthi i-pasta yake yacatshangelwa ngokuphelele etafuleni kulabo abadla ukudla okungenayo i-gluten, manje kunezinketho eziningi ezikhona.

Qiniseka ukuthi ukhetha imikhiqizo engenayo i-gluten eqinisekisiwe uphinde uhlole kabili ilebula lezithako ukugwema ukungcoliswa okuphambene nemiphumela emibi.

Ngokwengeziwe, hlala udla ngokulinganisela bese ubhangqa i-pasta yakho nezinye izithako ezinomsoco ukukhulisa izinzuzo zezempilo ezingaba khona futhi ugcine ukudla okunempilo.