Ingabe iPasta iphilile noma ayinampilo?

-Delile

• Yini iPasta?
• IPasta Elicwengekileyo Lisetshenziswa Kakhulu
• Amakhemikhali ku-Whole-Grain Vs. IPasta elicwengiweyo
• IPasta Iphezulu eCarbs
• I-Gluten ePasta Ingadala Izinkinga Kwabanye Abantu
• Ingabe i-Whole-Grain Pasta iyindlela engcono?
• Ungayenza kanjani iPasta ibe nempilo
• Okusemqoka

I-Pasta iphezulu kuma-carbs, okungaba kubi kuwe uma udliwa kakhulu. Iqukethe ne-gluten, uhlobo lweprotheyini oludala izingqinamba kulabo abazwela nge-gluten.

Ngakolunye uhlangothi, i-pasta inganikeza izakhamzimba ezithile ezibalulekile empilweni.

Lo mbhalo ubheka ubufakazi bese unquma ukuthi ngabe i-pasta yinhle noma ayikulungele yini.

Yini iPasta?

I-pasta wuhlobo lwe-noodle olwenziwe ngokwesiko ngokolweni we-durum, amanzi noma amaqanda. Yakhiwa ngama-noodle ahlukahlukene bese iphekwa emanzini abilayo.

Kulezi zinsuku, imikhiqizo eminingi edayiswa njenge-pasta yenziwa ngokolweni ojwayelekile. Kodwa-ke, ama-noodle afanayo angenziwa ngezinye izinhlamvu, njengelayisi, ibhali noma i-buckwheat.

Ezinye izinhlobo ze-pasta ziyacwengisiswa ngenkathi kusetshenzwa, kususwa inhlamvu kakolweni ye-bran kanye negciwane, kususwe izakhi zomzimba eziningi.

Kwesinye isikhathi ipasta elicwengekile liyacebiswa, okusho ukuthi linezakhamzimba ezithile, njengamavithamini B kanye nensimbi, elifakwe ngaphakathi.

I-pasta ye-okusanhlamvu iyatholakala, equkethe zonke izingxenye zekhenela kakolweni.

Izibonelo ezimbalwa zezinhlobo ze-pasta ezisetshenziswa kakhulu zifaka:

• Spaghetti
• Tortellini
• URavioli
• UPenne
• UFettuccine
• U-Orzo
• Macaroni

Okwenziwe okwejwayelekile kwe-pasta kufaka phakathi inyama, usoso, ushizi, imifino namakhambi.

Isifinyezo IPasta yenziwa ngokhula lwamanzi kanye namanzi, kepha ama-noodle angenziwa nakwezinye izinhlamvu. Amaphasta acolisisiwe, acebile futhi okusanhlamvu ayatholakala.

IPasta Elicwengekileyo Lisetshenziswa Kakhulu

Iningi labantu lithanda ipasta elicwengiweyo, okusho ukuthi inhlamvu kakolweni ikhishwe igciwane kanye ne-bran kanye nezakhi eziningi zomzimba eziqukethe.

I-pasta elicwengekile linamakholori amaningi futhi linefayibha ephansi. Lokhu kungaholela ekunciphiseni kwemizwa yokugcwala ngemuva kokuyidla, uma kuqhathaniswa nokudla i-fiber ephezulu, ipasta okusanhlamvu okuphelele.

Ucwaningo oluthile lwathola ukuthi i-pasta egcwele okusanhlamvu yehlisa isifiso sokudla nokugcwala okwandayo kune-pasta ().

Kodwa-ke, ezinye izifundo zithole imiphumela exubekile maqondana nezinzuzo zepasta yokusanhlamvu okuphelele. Ucwaningo olufaka ababambiqhaza abayi-16 luthole ukuthi akukho mehluko emazingeni kashukela ngemuva kokudla ipasta elicwengiwe noma ipasta okusanhlamvu okuphelele ().

Noma kunjalo, izifundo eziningi zithole ukuthi ukudla ama-carbs amaningi acwengekile kungaba nemiphumela emibi kwezempilo.

Isibonelo, isifundo esifaka phakathi abantu abayi-117,366 sathola ukuthi ukudla okuphezulu kwe-carb, ikakhulukazi okusanhlamvu okucwengile, kwakuxhunyaniswe nengozi eyengeziwe yesifo senhliziyo ().

Olunye ucwaningo lwabantu abangu-2,042 luye lwathola nokuthi ukusetshenziswa okusanhlamvu okuphuculwe kakhulu kuhlotshaniswa nokukhuphuka okhalweni, umfutho wegazi, ushukela wegazi, i-cholesterol embi ye-LDL, i-triglycerides yegazi kanye ne-insulin resistance ().

Kodwa-ke, ezinye izifundo ezigxila ngqo kwimiphumela yezempilo ye-pasta elicwengekile ziyadingeka.

Kumele futhi kuqashelwe ukuthi inkomba ye-glycemic ye-pasta isezingeni eliphansi kuya kweliphakathi, elingaphansi kokunye kokudla okuningi okusetshenzisiwe ().

Isifinyezo I-pasta elucwengekile uhlobo oluthandwa kakhulu lwe-pasta. Ukudla ama-carbs acwengisisiwe kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo, ushukela ophakeme wegazi kanye nokumelana ne-insulin.

Amakhemikhali ku-Whole-Grain Vs. IPasta elicwengiweyo

I-pasta egcwele okusanhlamvu imvamisa inefibre, i-manganese, i-selenium, ithusi ne-phosphorus, ngenkathi icwengisisiwe, i-pasta enothisiwe ivame ukuba phezulu kumavithamini wensimbi nama-B.

I-pasta egcwele okusanhlamvu nayo iphansi ngama-calories futhi iphakeme ku-fiber kanye nama-micronutrients athile kune-pasta elicwengekile.

I-Fiber idlula emgudwini wamathumbu engagaywanga futhi isize ukukhuthaza ukugcwala. Ngalesi sizathu, i-pasta egcwele okusanhlamvu ingasebenza kakhulu kune-pasta elicwengekile ekwehliseni inkanuko nokulangazelela.

Ukuqhathanisa, nazi izakhamzimba ezitholakala enkomishini eyodwa yespaghetti esiphekiwe, sikakolweni ophelele uma kuqhathaniswa nenkomishi eyodwa yespaghetti esiphekiwe esicwengisiwe futhi sanothiswa (6, 7):

	I-Spaghetti Esikolweni Esiphelele	I-Spaghetti esetshenzisiwe / ecebile
Amakholori	174	220
Amaprotheni	7.5 amagremu	8.1 amagremu
AmaCarbs	37 amagremu	43 amagremu
Umucu	6 amagremu	2.5 amagremu
Amafutha	0.8 amagremu	1.3 amagremu
AmaManganese	I-97% ye-RDI	U-23% we-RDI
Selenium	52% we-RDI	Ama-53% we-RDI
Ithusi	U-12% we-RDI	U-7% we-RDI
I-Phosphorus	U-12% we-RDI	8% we-RDI
Magnesium	U-11% we-RDI	6% we-RDI
I-Thiamin (B1)	U-10% we-RDI	Ama-26% we-RDI
I-Folate (B9)	2% we-RDI	Ama-26% we-RDI
I-Niacin (B3)	5% we-RDI	U-12% we-RDI
I-Riboflavin (B2)	4% we-RDI	U-11% we-RDI
Insimbi	8% we-RDI	U-10% we-RDI

Isifinyezo I-pasta egcwele okusanhlamvu iqukethe inani elifanele le-fiber, i-manganese ne-selenium. I-pasta elicwengekile liphezulu kuma-calories, ama-carbs, amavithamini B kanye ne-iron kepha ifayibha ephansi kanye namanye ama-micronutrients amaningi.

IPasta Iphezulu eCarbs

IPasta iphezulu kuma-carbs, kunenkomishi eyodwa yokuphaka ispaghetti esiphekiwe esiqukethe phakathi kwama-37-43 amagremu, kuya ngokuthi kucolisisiwe yini noma okusanhlamvu okuphelele (6, 7).

AmaCarbs ahlukaniswa masinyane abe ushukela egazini, okuholela ekukhuleni okukhulu kukashukela wegazi. I-pasta ehlanjululwe, ikakhulukazi, iphezulu kuma-carbs futhi iphansi nge-fiber kune-pasta egcwele okusanhlamvu.

Ngokwengeziwe, ama-carbs alula afana ne-pasta elungisiwe agaywa ngokushesha okukhulu, okuholela ekwandeni kwendlala kanye nengozi ephezulu yokudla ngokweqile ().

Ngenxa yalesi sizathu, labo abanesifo sikashukela bayelulekwa ukuba bagcine ukudla kwe-carb ngokulinganisela futhi badle i-fiber eningi. Ukwenza lezi zinguquko kubambezela ukumuncwa kukashukela egazini futhi kusize ekugcineni amazinga kashukela egazini aqinile.

Ukudla okuphezulu kwe-carb nakho kuxhunyaniswe nezimo eziningi zezempilo, kufaka phakathi:

• Isifo sikashukela: Ezinye izifundo zikhombisile ukuthi ukudla okuphezulu kwe-carb kungahle kuhlotshaniswe nengozi eyengeziwe yokuthola isifo sikashukela (,,).
• I-Metabolic syndrome: Ucwaningo oluthile lwathola ukuthi labo abadla inani eliphakeme lama-carbs kusuka ekudleni okunesitashi banamathuba angaphezu kokuphindwe kabili okuba ne-metabolic syndrome, iqembu lezimo ezandisa ubungozi besifo senhliziyo ().
• Ukukhuluphala: Olunye ucwaningo luthole ukuthi ukudla ukudla okunenkomba ephezulu ye-glycemic, okuyisilinganiso sokuthi ukudla kukhuphula ushukela egazini ngokushesha kangakanani, kuhlanganiswe nesisindo somzimba esiphezulu ().

Kodwa-ke, zonke lezi zifundo ziyabhekelwa, okusho ukuthi zikhombisa ukuhlangana kuphela.

Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi ingakanani indima ye-carb engaba nayo kulezi zimo nezinye izinto.

Isifinyezo IPasta iphezulu kuma-carbs. Ukudla okuphezulu kwe-carb kungakhuphula amazinga kashukela egazini futhi kungahle kuhlotshaniswe nobungozi obukhulayo besifo sikashukela, isifo se-metabolic kanye nokukhuluphala.

I-Gluten ePasta Ingadala Izinkinga Kwabanye Abantu

Ngenkathi kunezinhlobo ezikhethekile ze-pasta ezingenayo i-gluten, i-pasta yendabuko iqukethe i-gluten.

I-Gluten uhlobo lwamaprotheni atholakala kukolweni, ibhali nerye. Kubantu abaningi, i-gluten ibekezeleleke kahle futhi ayibangeli zinkinga.

Kodwa-ke, kulabo abanesifo se-celiac, ukudla ukudla nge-gluten kungadala ukuphendula komzimba futhi kubangele ukulimala kwamangqamuzana emathumbu amancane ().

Abanye abantu bangazwela futhi ku-gluten futhi bangabhekana nezinkinga zokugaya ukudla ngenxa yokudla ukudla okuqukethe i-gluten ().

Laba bantu kufanele bagweme ukudla ipasta eyenziwe ngolweni ukuvimbela izimpawu ezingezinhle. Esikhundleni salokho, khetha okusanhlamvu okuphelele okungenayo i-gluten njengelayisi elinsundu noma i-quinoa.

Kulabo abangenaso isifo se-celiac noma ukuzwela kwe-gluten, i-gluten etholakala ku-pasta ingasetshenziswa ngokuphepha ngaphandle kwezinkinga.

Isifinyezo Izinhlobo eziningi ze-pasta ziqukethe i-gluten, uhlobo lwamaprotheni olungadala ukusabela okubi kulabo abanesifo se-celiac noma ukuzwela kwe-gluten.

Ingabe i-Whole-Grain Pasta iyindlela engcono?

Izinhlamvu eziphelele zenziwa ngalo lonke ukolweni wenhlamvu. Ngenxa yalokho, ziphezulu ku-fiber, amavithamini kanye namaminerali kunezinhlamvu ezihlanjululwe, eziqukethe kuphela i-endosperm ye-kernel kakolweni.

Ukudla okusanhlamvu okuphelele kuhlotshaniswe nengozi ephansi yesifo senhliziyo, umdlavuza obala, isifo sikashukela nokukhuluphala (,,,).

Kodwa-ke, khumbula ukuthi i-pasta egcwele okusanhlamvu yenziwa ngofulawa kakolweni ogcwele.

Le nqubo inciphisa imiphumela ezuzisayo yezinhlamvu zonke ezitholakala kupasta ngoba okusanhlamvu okunezinhlayiya ezincane kugaywa ngokushesha okukhulu, okuholela ekwandeni okukhulu kushukela wegazi ().

Ngakho-ke, izinzuzo ze-pasta ezenziwe ngqolowa ephelele azifani nezinzuzo zezinhlamvu eziqinile, ezinjenge-oats, irayisi elinsundu noma i-quinoa.

Noma kunjalo, ngenkathi kunomehluko omncane emiphumeleni yama-pastas acolisisiwe nalawo okusanhlamvu kwezempilo, i-pasta eyenziwe ngezinhlamvu ezigcwele ingaba ukukhetha okungcono uma ufuna ukunciphisa umzimba. Kunama-calories aphansi futhi kuphakeme nge-fiber yokwandisa ukusutha kune-pasta elicwengiweyo.

I-pasta ye-okusanhlamvu yonke iqukethe inani eliphakeme lama-micronutrients amaningi, ngaphandle kwamavithamini B, afakwa emuva kupasta enothisiwe ngesikhathi sokulungiswa.

Isifinyezo I-pasta egcwele okusanhlamvu yenziwa ngofulawa kakolweni oshontiwe, kunciphisa imiphumela eminingi ezuzisayo yezinhlamvu zonke. Kodwa-ke, i-pasta eyenziwe ngezinhlamvu eziphelele iphansi ngama-calories nama-carbs, futhi iphakeme nge-fiber kanye nama-micronutrients amaningi.

Ungayenza kanjani iPasta ibe nempilo

Uma idliwa ngokulinganisela, i-pasta ingaba yingxenye yokudla okunempilo. I-pasta ye-okusanhlamvu ephelele ingaba yindlela engcono kwabaningi, njengoba inama-calories aphansi nama-carbs kodwa inefayibha eningi nezakhi zomzimba.

Kodwa-ke, ngaphezu kohlobo lwe-pasta olikhethayo, lokho oyiphakamisa ngakho kubalulekile.

Ama-calories anganqwabelana ngokushesha lapho engeza okunamafutha aphezulu, okuphekiwe okunama-khalori amaningi njengososo noshizi osuselwa kukhilimu. Uma ubuka isisindo sakho, hamba uyofaka amafutha omnqumo anempilo yenhliziyo, amakhambi amasha noma imifino oyithandayo.

Ungengeza futhi ukukhetha kwakho amaprotheni ku-pasta yakho ukuze ukuguqule kube ukudla okulinganiselayo.

Isibonelo, inhlanzi nenkukhu ingangeza amaprotheni athe xaxa ukukugcina uzizwa ugcwele futhi wanelisekile, kanti i-broccoli, upelepele wensimbi noma utamatisi kunganikeza izakhamzimba kanye nefayibha eyengeziwe.

Nayi eminye imibono embalwa yezitsha ze-pasta ezinempilo:

• I-spaghetti sikakolweni ophelele nge-salmon, ulamula kanye ne-basil
• Izindawo ezibhakwe ngemifino
• Isaladi le-pasta nge-feta, iminqumo, utamatisi nama-kale
• URotini onososo lwesipinashi-avocado nenkukhu

Isifinyezo Ukuze uthuthukise inani lokudla okunempilo kwesitsha sakho se-pasta, layisha okokufakwa njengamaprotheni, amafutha enempilo nemifino. Nciphisa izingcezu noshizi ezinama-khalori aphezulu.

Okusemqoka

I-pasta ukudla okuyisisekelo emhlabeni jikelele futhi iqukethe izakhi zomzimba ezibalulekile.

Noma kunjalo, i-pasta iphezulu kuma-carbs. Ukudla okuphezulu kwe-carb kungakhuphula amazinga kashukela egazini futhi kuhlotshaniswe neminye imiphumela emibi empilweni.

Ngalesi sizathu, kubalulekile ukugcina osayizi bezinxenye besheke futhi ukhethe okokufaka okunempilo kwepasta yakho, njengemifino, amafutha anempilo kanye namaprotheni.

Ekugcineni, ukulinganisela kuyisihluthulelo uma kukhulunywa nge-pasta.

Ngenkathi ungayithokozela ngezikhathi ezithile, kubalulekile ukukubhangqa nokunye ukudla okunomsoco futhi uqiniseke ukuthi kumane nje kuyingxenye eyodwa yokudla okunempilo jikelele.