Izindlela ezi-11 eziphezulu ze-Carb eziphansi kunePasta namaNoodle

-Delile

• 1. Isikwashi seSpaghetti
• 2. Imifino evuthayo
• 3. Isitshalo seqanda Lasagna
• 4. Ama-Noodle Weklabishi
• 5. Ukholifulawa Umzala
• 6. Umzala kaCeleriac
• 7. Amahlumela
• 8. Ama-Noodle anyanisi
• 9. Shirataki Noodle
• 10. AmaTood Noodle
• 11. IPasta Yasolwandle
• Okusemqoka

IPasta ingukudla okunhlobonhlobo okudliwe kumasiko amaningi. Kodwa-ke, futhi idume kakhulu ngama-carbs, abanye abantu abangakhetha ukuwanciphisa.

Ungahle uthande ukugwema i-pasta kakolweni noma ama-carbs uma ulandela ukudla okunama-carb aphansi, awubekezelelani ne-gluten noma umane ufuna ukugwema ukuzizwa ukhukhumele futhi ungakhululekile ngemuva kokudla.

Kepha uma ungafuni ukuyeka ngokuphelele i-pasta namasosi aqatha eza nawo, ungahle ube nentshisekelo kwezinye izindlela eziphansi ze-carb.

Nazi ezinye izindlela eziyi-11 ezimnandi ze-low-carb kune-pasta nama-noodle.

1. Isikwashi seSpaghetti

I-Spaghetti squash iyindawo enhle kakhulu ye-pasta. Le mifino enesitashi ivela eNyakatho naseMelika Ephakathi futhi inenyama ephuzi ngokusawolintshi.

Uma isiphekiwe, inyama yayo ingahlukaniswa ngemfoloko ibe yimicu efana nama-spaghetti noodles - yingakho igama layo.

Ku-6.5 amagremu we-carbs ngama-ounces ama-3.5 (100 amagremu), isikwashi se-spaghetti siqukethe kuphela ama-20% ama-carbs ongalindela ngobuningi be-pasta (1, 2).

Ngasikhathi sinye, kunothe kakhulu ngamavithamini A, C, E, K kanye namavithamini amaningi we-B (1).

Ukuyilungisa, thinta u-squash ezindaweni eziningana ngemfoloko, bese ubhake imizuzu engama-30-45 ku-350 ℉ (180 ℃).

Isikwashi se-Spaghetti singabuye sibiliswe imizuzu engama-20 noma sisikwe phakathi bese sifakwa ngama-microwave phezulu imizuzu engu-6-8.

Uma usulungile, sebenzisa imfoloko ukuhlukanisa inyama ibe yizintambo ezinjenge-spaghetti futhi phezulu nge-sauce.

Isifinyezo Isikwashi se-Spaghetti singabiliswa, sifakwe ama-microwave noma sibhakwe futhi sinikeze enye indlela enhle, ecebile ngomsoco kuma-noodle e-spaghetti.

2. Imifino evuthayo

Eminyakeni embalwa edlule, imifino evuthayo ithathe umhlaba wezokupheka ngesivunguvungu - futhi kufanele, ngoba inikeza indlela elula nehehayo yokwengeza imifino eyengeziwe ekudleni kwakho.

Imifino evuthayo yileyo esikwe i-spiralizer - ithuluzi lasekhishini elisetshenziselwa ukusika imifino ibe yimichilo emide efana nama-noodle.

Imifino eminingi ingavunguza, kepha okuthandwa kakhulu yi-zucchini, izaqathe, itheniphu, ama-beet namakhukhamba.

Ngaphezu kokuphindwe kathathu kuma-carbs kune-pasta, lawa ma-noodle yemifino futhi ayimithombo emikhulu ye-fiber, amavithamini namaminerali (3, 4, 5, 6, 7).

Ukwengeza imifino eminingi ekudleni kwakho kungasiza kakhulu futhi kungehlisa ingozi yezifo eziningi, kufaka phakathi isifo senhliziyo, isifo sikashukela kanye nezinhlobo ezithile zomdlavuza. Ukudla imifino engaphezulu kungasiza nasekunciphiseni isisindo (,,,).

Ukwenza imifino evuthayo, uzodinga i-spiralizer, noma i-peeler yemifino ingasetshenziswa ngenye indlela.

Ungayihluzi imifino yakho, ngoba ikhasi yilapho imifino igcina khona iningi lezakhamzimba zayo (12, 13).

Imifino evuthayo ingadliwa ibanda noma ifudumele. Uma ungathanda ukuwafudumeza, jikijela ama-noodle yemifino emanzini abilayo imizuzu engu-3-5 kuze kuphekwe kepha iqinile - yaziwa njenge-al dente. Ukupheka ngokweqile kuzobenza balahlekelwe yi-crunch yabo.

Isifinyezo Imifino evuthayo inikeza enye indlela ecebile enomsoco kune-pasta futhi ingadliwa ifudumele noma ibanda.

3. Isitshalo seqanda Lasagna

Isitshalo seqanda, esaziwa nangokuthi i-aubergine, sivela eNdiya. Yize i-botanically ibhekwa njengejikijolo, ivame ukudliwa njengemifino.

Ukuphakelwa kwama-ounces ayi-3.5 (amagremu ayi-100) we-isitshalo seqanda kuqukethe cishe ama-9 amagremu ama-carbs, acishe abe ngu-3.5 carbs ambalwa kunenani elifanayo le-pasta (2, 14).

Futhi ungumthombo omuhle we-fiber, amavithamini namaminerali - ikakhulukazi uvithamini K, i-thiamine kanye ne-manganese (14).

Ukulungisa isitshalo seqanda sakho se-lasagna, qala ngokusika le nightshade esihlwabusayo ubude bube izingcezu ezincanyana.

Bese uxubha izinhlangothi zombili ngamafutha bese ugoqa izingcezu kuze kube zithambile negolide, uziphendule kanye. Mane nje usebenzise lezi zingcezu zesitshalo seqanda ezigazingiwe esikhundleni samashidi e-pasta lapho wenza i-lasagna.

Ungase futhi weqe isinyathelo sokuwosa bese usebenzisa izingcezu eziluhlaza ngqo uma ukhetha isidlo sokudla.

Isifinyezo Isitshalo seqanda sithandwa kakhulu nge-carb ephansi, okunomsoco esikhundleni se-pasta kuzindlela zokupheka ze-lasagna.

4. Ama-Noodle Weklabishi

Bambalwa abantu abakucabangayo ukusebenzisa iklabishi njengokufaka esikhundleni se-noodle, kepha kuyinto elula yokukhohlisa.

Cishe ku-6 amagremu ama-carbs ngama-ounces angu-3.5 (100 amagremu), iphansi kakhulu kuma-carbs. Ngokumangazayo, leli nani leklabishi linikeza u-54% we-Reference Daily Intake (RDI) ka-vitamin C no-85% we-RDI ka-vitamin K.

Iklabishi futhi liwumthombo omuhle we-folate futhi linezinhlobonhlobo zamanye amavithamini namaminerali (15).

Ungasebenzisa amaqabunga eklabishi ephelele esikhundleni samashidi e-lasagna. Ngenye indlela, nquma ikhanda leklabishi libe ama-noodle amancane ukuze ulisebenzise ku-pad thai noma i-lo mein. Khumbula ukuthi amaqabunga asondele kakhulu emgodini anzima kakhulu futhi angaba munyu.

Uma ususikiwe, phonsa iklabishi emanzini abilayo cishe imizuzu emibili.

Uma esetshenziselwa i-lasagna, amaqabunga eklabishi azolunga lapho ekwazi ukugoba kalula ngaphandle kokuphuka. Bazopheka ngokuqhubekayo kuhhavini, ngakho-ke ungabilisi isikhathi eside.

Uma usebenzisa ama-noodle eklabishi nganoma yini enye ngaphandle kwesitsha sehhavini, zisuse emanzini lapho zithambe ngokwanele ukubhoboza ngemfoloko.

Isifinyezo Iklabishi kuyindlela engajwayelekile kepha enomsoco kune-pasta kakolweni. Ingasetshenziswa njengokufaka esikhundleni se-pasta kuzitsha ze-noodle noma i-lasagna.

5. Ukholifulawa Umzala

Kungenzeka ukuthi uzwile ngokusebenzisa ukholifulawa esikhundleni selayisi. Kepha ingashintsha kalula nje umzala.

Ukholifulawa imifino ye-cruciferous enezinzuzo eziningi zezempilo, kufaka phakathi ingozi encishisiwe yomdlavuza othile. Iphansi ngama-carbs futhi icebile nge-fiber, folate namavithamini C, E no-K (, 17, 18).

Ukholifulawa uqukethe amagremu ama-4 we-carbs ngama-ounces angu-3.5 (amagremu ayi-100), ama-13% ngokulingana ne-pasta (2, 18).

Ukuze usebenzise esikhundleni se-couscous, phula ukholifulawa bese ufaka ama-florets ngokusebenzisa iprosesa yokudla kuze kube yilapho igayiwe yaba yizicucu ngosayizi welayisi.

Umsebenzi we-pulse usebenza kahle kakhulu, njengoba ungafuni ukuhlanganisa ngokweqile.

Fafaza uwoyela omncane esikhwameni esikhulu bese ususa umzala wekholifulawa umzuzu owodwa nambili. Bese umboza ngesembozo bese upheka imizuzu eyengeziwe engu-5-8, noma kuze kube yithenda.

Umkhiqizo wokugcina ungasetshenziswa njengabazala ekuphekeni.

Isifinyezo Ukholifulawa ungenye ye-carb ephansi kune-couscous. Inomsoco futhi inganikela ngezinzuzo ezengeziwe zezempilo.

6. Umzala kaCeleriac

I-Celeriac ivela eMedithera futhi ihlobene nesilimo esidliwayo esinamagatsha anamanzi. Kuyimifino yezimpande enokunambitheka okunjenge-celery, okunezipayisi kancane.

ICeleriac icebe kakhulu nge-phosphorus, i-manganese, i-vitamin C ne-vitamin B6 (19).

Inama-carb athe xaxa kune-cauliflower, ngama-gramu ayi-6 ngama-ounces angu-3.5 (100 amagremu) Kodwa-ke, isenza enye indlela enempilo kune-pasta.

Ukulungiselela umzala we-celeriac, usike imifino ibe yizicucu ezincane. Ngemuva kwalokho, landela inqubo efanayo naleyo obungathanda ngayo ukholifulawa, uyifaka ku-processor yokudla bese usonga kuze kube yithenda.

Isifinyezo I-Celeriac, enye indlela ephansi ye-carb eya kumzala womzala, iyayithanda kakhulu isilimo esidliwayo esinamagatsha anamanzi futhi inikeza i-phosphorus eningi, kanye nezinye izakhamzimba.

7. Amahlumela

Amahlumela yimbewu eye yahluma futhi yaba izitshalo ezincane kakhulu.

Izinhlobo eziningi zembewu zingahluma. Isibonelo, amahlumela angenziwa ngobhontshisi, uphizi, okusanhlamvu, imbewu yemifino, amantongomane nezinye izimbewu.

Okuqukethwe kwezakhi zamahlumela kuyehluka kuye ngohlobo lwembewu. Kodwa-ke, amahlumela ngokuvamile aphansi kuma-carbs futhi acebile ngamaprotheni, i-folate, i-magnesium, i-phosphorus, i-manganese namavithamini C no-K. (20, 21, 22).

Zisuka ku-7% wamahlumela e-alfalfa ziye kuma-70% amahlumela elenziwe wokuqukethwe kwe-carb ye-pasta (2).

Inqubo yokuhluma ibuye inciphise ukwehlisa inani lezinto zokudla ezitholakala ngokwemvelo ezimbewini. Lokhu kwenza amahlumela abe lula emzimbeni wakho ukugaya (23).

Ukufaka ama-pasta ngamahlumela, qala ngokuwahluza ngokubilisa imizuzwana embalwa, ususe cishe ngokushesha. Bese ugijimisa amanzi abandayo phezu kwamahlumela akho ukumisa inqubo yokupheka. Geza phezulu phezulu nososi wakho owuthandayo.

Kubalulekile ukuthi uqaphele ukuthi amahlumela avame ukuxhunyaniswa nengozi eyengeziwe yokudla okunobuthi. Qiniseka ukuthi uthenga kuphela amahlumela amasha, afrijiwe kahle ukunciphisa ubungozi bokugula okubangelwa ukudla (24).

Isifinyezo Amahlumela angena esikhundleni se-pasta eshesha kakhulu - aphansi ngama-carbs, acebile ngomsoco futhi kulula ukugaya. Thenga amahlumela amasha, asesiqandisini ukunciphisa ubungozi bokudla ubuthi.

8. Ama-Noodle anyanisi

U-anyanisi uyisiphundu esiphundu kodwa esingajwayelekile.

Ziqukethe i-1/3 ye-carbs ye-pasta ejwayelekile futhi icebile nge-fiber, i-vitamin C, i-B6, i-folate, i-potassium ne-phosphorus (2, 25).

Anyanisi nawo angumthombo omkhulu wama-antioxidants e-flavonoid, anikezela ngezinzuzo zezempilo, njengokuncipha kwegazi kanye nempilo yenhliziyo ethuthukisiwe (,).

Ukondla u-anyanisi wakho, uwahlube bese uwasika zibe izingcezu eziyi-1/4-intshi (0.5-cm), bese uhlukanisa indandatho ngayinye bese uyifaka epanini elikhulu lokuwosa. Fafaza uwoyela, usawoti kanye nopelepele bese wosa imizuzu engama-30, noma kuze kube yilapho u-anyanisi eqala ukuba nsundu. Hlanganisa phakathi kokugosa.

Ekugcineni, phezulu nge-sauce kanye nokuhlobisa kwakho okuthandayo.

Isifinyezo U-anyanisi uyindlela enambithekayo, ephansi ye-carb kune-pasta. Bacebile ngezakhi zomzimba nezakhi zezitshalo ezizuzisayo ezingakhuphula impilo yakho.

9. Shirataki Noodle

Ama-noodle eShirataki made, ama-noodle amhlophe aziwa nangokuthi ama-konjac noma ama-noodle esimangaliso.

Ziyindlela ethandwayo, ephansi ye-carb kune-pasta ngoba igcwalisa kakhulu kepha inama-calories ambalwa. Zenziwe ngohlobo lwe-fiber eyaziwa ngokuthi i-glucomannan, eqhamuka esitshalweni se-konjac.

IGlucomannan yintambo encibilikayo, okusho ukuthi ingamunca amanzi futhi yakhe ijeli le-viscous esiswini sakho. Lokhu kubambezela ukugaya kwakho, okungakusiza uzizwe ugcwele isikhathi eside ().

Imicu encibilikayo inikezela ngokudla kwamagciwane akho esiswini, okuthe lapho kukhiqiza ama-fatty chain acids (ama-SCFA). Ama-SCFA kucatshangwa ukuthi asiza ukuvuvukala okuphansi futhi akhulise amasosha omzimba (,,).

Ama-noodle eShirataki kulula ukuwalungisa. Mane ukhiphe bese uwageza kahle ngaphansi kwamanzi ashisayo agijima ukuze ususe uketshezi bese uwafudumeza. Bese ufaka isosi yakho oyithandayo.

Ngenye indlela, ungashisa ama-noodle ku-skillet. Lokhu kuzosusa amanye amanzi ngokweqile futhi kuguqule ukwakheka kwama-noodle ngokwemvelo kube okufana ne-noodle.

Isifinyezo Ama-noodle eShirataki ayindlela ephansi kakhulu ye-carb, enama-khalori aphansi kune-pasta. Bacebile nefayibha encibilikayo, engakusiza uzizwe ugcwele isikhathi eside.

10. AmaTood Noodle

Ama-noodle e-Tofu ahlukile kuma-noodle wendabuko e-shirataki. Zenziwe ngenhlanganisela ye-tofu ne-glucomannan fiber futhi zinikeza kuphela ama-calories ambalwa kanye ne-carbs.

Thenga lawa ma-noodle ahlanganisiwe bese uwalungiselela ngendlela efanayo ongathenga ngayo ama-noodle e-shirataki.

I-Tofu icebile ngamaphrotheni nezakhi zezitshalo ezizuzisayo futhi ingavikela ezimeni zezempilo, njengesifo senhliziyo, isifo sikashukela kanye nomdlavuza othile (,,,,).

Isifinyezo Ama-noodle e-Tofu enziwa ngokudla okwenziwe nge-soy okuthandwayo futhi apakisha amaprotheni amaningi esitsheni sakho.

11. IPasta Yasolwandle

I-pasta yasolwandle iyindlela entsha ephansi ye-carb kune-pasta.

Imane nje inezimila zasolwandle ezivuniwe, zagezwa futhi zomiswa. Ngakho-ke, izokwengeza ukunambitheka okufana nolwandle esitsheni sakho.

Ngenkathi izimila zasolwandle ngokwemvelo ziphansi kwamakhalori nama-carbs, kugcwele amaminerali. Kungumthombo ocebile ikakhulukazi kavithamini K, i-folate, i-magnesium, i-calcium nensimbi. Ibuye inikeze ngomthamo omuhle we-iodine ngokuya ngezinhlobonhlobo (, 38, 39).

Izilinganiso zasolwandle ezungeze i-30% yokuqukethwe kwe-carb kukaphasta kakolweni (2).

Izinhlobo zasolwandle ezisetshenziselwa ukufaka esikhundleni se-pasta ngokwemvelo zifana ne-spaghetti noma i-fettuccine. Ukupheka, mane ubeke emanzini abilayo imizuzu engu-5-15 noma kuze kube yilapho imifino yolwandle ikufinyelela ukuvumelana okufisayo.

Ngenye indlela, zama ukupheka ama-noodle asolwandle imizuzu engama-20-35. Lokhu kubenza bakwazi ukugcina ukuvumelana okuqinile.

Isifinyezo I-Seaweed iyindawo emibalabala ye-pasta. Khumbula ukuthi izokwengeza ukunambitheka okufana nolwandle ezitsheni zakho.

Okusemqoka

Kunezindlela eziningi eziphansi ze-carb kune-pasta.

Imifino emisha, izimila zasolwandle kanye nokufakwa esikhundleni se-noodle ecebile ngezinye zezinketho ezithandwa kakhulu. Lokhu akuqukethe kuphela ama-carbs ambalwa kakhulu kepha futhi namazinga aphakeme kakhulu amavithamini, amaminerali kanye nezinye izinhlanganisela ezizuzisayo kune-pasta yendabuko kakolweni.

Mane nje uphonsa lawa ma-noodle amasha nge-sauce yakho oyithandayo ye-pasta futhi ujabulele.