Isayensi Ekugcineni Ithi Ukudla I-Pasta Kungakusiza Ukwehlisa Isisindo

-Delile

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Ukudla kwe-keto kanye nezinye izindlela zokuphila ezine-carb ephansi kungase kube intukuthelo, kodwa ukubuyekezwa kocwaningo olusha kusebenza njengesikhumbuzo sokuthi ukusika ama-carbs akuwona ububi obudingekayo ukuze ulahlekelwe isisindo. Iphepha le-University of Toronto elishicilelwe ku- Ijenali Yezokwelapha yaseBrithani kubhekwe ukuthi ukudla ipasta njengengxenye yokudla okuphansi kwe-GI (okugxile ekudleni ukudla okuphansi kunkomba ye-glycemic, isilinganiso sokuthi ama-carbohydrate okudla ahlukaniswa ngokushesha kangakanani abe ushukela), kungathinta isisindo somuntu nezilinganiso zomzimba. Kuyavela ukuthi ukudla ngale ndlela kungakusiza ulahlekelwe isisindo.

Njengoba i-pasta nokunye ukudla okune-carb-heavy kuvame ukubizwa ngokuthi isitha sesilinganiso, abacwaningi babheka ukuthi ukudla i-pasta kubangela ukuzuza kwesisindo esimweni sokudla okuphansi kwe-GI, okuvame ukubhekwa njengokuhambisana nokulahlekelwa isisindo. Bathola ukuthi phakathi kwezilingo ezingama-32 lapho ababambiqhaza bedla khona ukudla okune-low-GI okubandakanya i-pasta, abangagcini nje ngokugwema ukukhuluphala, bebevame ukwehla yize kuyisilinganiso esingaphansi kwamakhilogremu amabili.

Ithimba liklame lokhu kubuyekezwa kwedatha ukuze kubhekwane namandla okuthi ama-carbs alimaze imizamo yokulahlekelwa isisindo, njengoba kunokukhathazeka okuvamile mayelana nama-carbohydrate, ikakhulukazi, i-pasta, kusho omunye umbhali wocwaningo u-John Sievenpiper, M.D., Ph.D."Asibubonanga ubufakazi bokulimala noma ukuzuza kwesisindo, kodwa kuyathakazelisa ukuthi sabona ukwehla kwesisindo," kusho uDkt. Sievenpiper. Ngisho nangaphansi kwezimo lapho inhloso bekuwukugcina isisindo, ababambiqhaza banciphisa isisindo ngaphandle kokuzama, naye uyakhomba. (Okuhlobene: Ukulayishwa kabusha kweCarb: Ingabe Kufanele Udle AmaCarbs Ebusuku Ukuze Wehlise Isisindo?)

Kepha ungakuthathi lokhu njengobufakazi besayensi bokuthi ungadla isitsha esikhulu se-pasta ngakho konke ukudla bese ulahla isisindo. Abacwaningi bakwazi ukulinganisa inani le-pasta abahlanganyeli abayidla cishe ingxenye eyodwa kwezintathu yezifundo abazibuyekezile. Kuleso sithathu, inani eliphakathi le-pasta elidliwe lalingama-3.3 servings (ku-1/2 indebe ngokukhonza) ngesonto. Ukuhumusha: Iningi lalaba bantu lalidla i-pasta encane masonto onke kunalokho ongakuthola esidlweni esisodwa endaweni yokudlela. "Ngeke ngifune ukuthi umuntu asuse ukuthi ipasta ayibangeli ukukhuluphala," ngaphansi kwanoma yisiphi isimo, kusho uSievenpiper. Uma udla i-pasta eningi, kuzoba sengathi udla kakhulu noma yini"Lokhu kusho ukuthi ukulinganisela kusabusa kakhulu, futhi ukudla ipasta (noma yini enye) ngeke kuholele ekunciphiseni isisindo.

Futhi okufanele uqaphele, kunethuba lokuthi ukulahleka kwesisindo kubangelwe ekudleni okuphelele kokudla okuphansi kwe-GI, hhayi njengomphumela oqondile wokudla i-pasta. Ababhali bocwaningo baphetha ephepheni labo ukuthi ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe ukuthi imiphumela efanayo yokulahlekelwa isisindo izobambelela yini uma i-pasta iyingxenye yesinye isitayela sokudla okunempilo njengokudla kwaseMedithera noma kwemifino. (Isizathu esengeziwe sokwenza izinketho ze-pasta phakathi kwalezi zindlela zokupheka ezinempilo zaseMedithera ezingama-50.)

Izindaba ezinhle ongazithatha kukho konke lokhu: Lokhu okutholakele kusikisela ngokuqinile ukuthi ukuncipha komzimba nokudla i-pasta akuhambelani ngakunye. Umculo ezindlebeni zethu ezithanda i-carb. "Ngicabanga ukuthi abantu bangehlisa isisindo sohlobo lokudla 'konke ukudla okulungile," kusho uNatalie Rizzo, M.S., R.D., umnikazi weNutrition à la Natalie. "Uma nje umuntu edla ukudla okunomsoco onenqwaba yezithelo, imifino, okusanhlamvu okuphelele, namaprotheni anciphile, angalahlekelwa isisindo." URizzo uphakamisa ukufinyelela kuma-pastas asuselwa kubhontshisi noma okusanhlamvu, okunikeza i-fiber eyengeziwe kanye namaprotheni ngaphezu kwezinhlobo zendabuko. (BTW: Ingabe Lawo Pastas Kabhontshisi Nemifino Angcono Kuwe Ngempela?) Zama ukuphakela isitayela se-pasta primavera ngemifino eminingi noma ngesoso ye-marinara kunesoso esekwe ukhilimu. Kuyasiza futhi ukuqinisekisa ukuthi ukudla kwe-pasta (noma yikuphi ukudla kwalolo daba) kunomthombo wamaprotheni namafutha anempilo kanye nezingxenye zigcinwa zihlolwa, uyanezela. Ngakho-ke yini ebalulekile ku-pasta nokulahlekelwa isisindo? Uma uzama ukulahla amakhilogremu ambalwa, asikho isidingo sokufunga ama-noodle ngokuphelele. Vele ungeze ezinye izinto eziluhlaza futhi ugcine ukulawula ingxenye ethile.

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