Ezinye izindlela ezi-5 zokushintsha ilayisi ne-pasta

-Delile

• 1. Quinoa
• 2. Amaranth
• 3. I-spaghetti se-Zucchini
• 4. Ubhatata
• 5. I-Buckwheat

Ukufaka esikhundleni selayisi ne-pasta ekudleni nokunciphisa inani lama-carbohydrate ekudleni, i-quinoa, i-amaranth, ubhatata kanye ne-spaghetti ye-zucchini, ukudla okungangezwa kumalungiselelo ahlukahlukene, njenge-pasta, isobho, amasaladi, amajusi namavithamini .

Ngaphezu kwalokho, yizinketho ezinempilo kubantu abangabekezelelani ne-gluten, ekhona ku-pasta, futhi ingasetshenziswa kuzindlela zokupheka ezahlukahlukene ekhishini, inikela ngokuhlukahluka okuningi njengelayisi noma i-pasta.

1. Quinoa

I-Quinoa i-mbumbulu-okusanhlamvu ecebile ngamaprotheni kanye ne-fiber, engatholakala ngendlela yama-flakes, okusanhlamvu noma ufulawa. Ngaphezu kwalokho, icebile ku-omega 3, calcium, iron ne-B amavithamini, okusiza ukuvikela izinkinga zenhliziyo, i-osteoporosis nezinkinga zesistimu yezinzwa.

Ungayisebenzisa kanjani: ukumiselela irayisi ne-pasta, sebenzisa i-quinoa yokusanhlamvu, okufanele iphekwe ngendlela efanayo nelayisi, kusetshenziswa izinkomishi ezi-2 zamanzi ngenkomishi ngayinye ye-quinoa. Ngaphezu kwalokho, ngohlobo lwama-flakes noma ufulawa, i-quinoa ingangezwa kumasaladi, amajusi, amasobho kanye namavithamini. Bona ezinye izindlela zokupheka ukuze unciphise isisindo nge-quinoa.

2. Amaranth

I-Amaranth inhlamvu enothe ngamaprotheni, imicu, i-iron, i-calcium, i-magnesium ne-potassium, enezinto ezibalulekile njengokuvikela umdlavuza, ukuvikela kwezinye izimo zemizwa, ukusheshisa ukululama kwemisipha nokuvimbela i-osteoporosis.

Ngaphezu kwalokho, icebe kakhulu ngama-antioxidants avikela isibindi nenhliziyo. Ibuye ibe nomphumela wokulwa nokuvuvukala, ikhuthaze ukwehla kwesisindo futhi isize ukwehlisa i-cholesterol.

Ungayisebenzisa kanjani: Izinhlamvu ze-amaranth zingaphekwa ngendlela efanayo nelayisi bese zifakwa ezitsheni zenyama, amasobho noma amasaladi. Ngaphezu kwalokho, zingadliwa ziluhlaza kanye nezithelo, ubisi kanye neyogathi.

Ukwenza ufulawa we-amaranth, vele ugaye okusanhlamvu ku-blender bese ufaka ufulawa ube ngamavithamini, ama-porridges, amakhekhe namajusi. Bona izinzuzo zikafulawa we-amaranth.

3. I-spaghetti se-Zucchini

I-spaghetti yeZucchini iyindlela ehlukile enempilo, engasetshenziswa esikhundleni se-pasta, eletha inzuzo yokuba nama-kilojoule amancane, iyindlela enhle yokudla kwesisindo. Ngaphezu kwalokho, ayiqukethe i-gluten, okwenza isisombululo esihle kubantu abane-gluten ukungabekezelelani noma isifo se-celiac.

IZucchini nayo inezinzuzo eziningana zezempilo njengoba icebile ku-vitamin A, carotenoids, vitamin C, calcium ne-potassium.

Ungayisebenzisa kanjani: usike i-zucchini ibe yizicucu ezicishe zibe yiminwe emi-2, susa ama-peels bese ubeka ephepheni lesikhumba eligcotshwe ngamafutha, uthathe kuhhavini osuke usushisa kakade ngo-200ºC cishe imizuzu engama-30.

Uma sekuphekiwe, kususe emlilweni bese kukuvumela kuphole cishe imizuzu eyi-10. Ngemuva kwalokho, hlukanisa nje izintambo zucchini ngosizo lwemfoloko, bese usebenzisa ukufaka okufunayo.

Bona igxathu negxathu kuvidiyo elandelayo:

4. Ubhatata

Ubhatata ungumthombo omuhle wama-carbohydrate we-glycemic index aphansi futhi ungadliwa ngabantu abanesifo sikashukela futhi uyindlela enhle yokudla okulula ngaphambi kokuzivocavoca.

Ubhatata unothe ngo-vitamin A, i-carotenes, i-vitamin C, i-potassium, i-calcium, i-phosphorus ne-magnesium, ngokuba yi-carbohydrate ecebile ngama-antioxidants kanye nama-anthocyanins, evikela umdlavuza kanye nesifo senhliziyo. Ngaphezu kwalokho, inezintambo ezisiza ukugcina impilo yamathumbu futhi zinakekela nempilo yamehlo.

Ungayisebenzisa kanjani: ingasetshenziswa ngendlela ephekiwe elula noma nge-puree form, ukuhlanganisa kahle nazo zonke izinhlobo zenyama.

5. I-Buckwheat

IBuckwheat wukudla okunothile ngamaprotheni, i-fiber, ama-antioxidants kanye namaminerali afana ne-magnesium, i-manganese, i-iron ne-phosphorus, ngaphezu kokungaqukethe i-gluten.

Ngenxa yokwakheka kwayo kwe-fiber, i-buckwheat igcina impilo yamathumbu, inyusa umuzwa wokusutha futhi ilawula amazinga kashukela egazini, incamela ukwehlisa isisindo futhi ikwazi ukudliwa ngabantu abanesifo sikashukela.

Ungayisebenzisa kanjani: lokhu okusanhlamvu kungalungiswa ngendlela efanayo nelayisi. Ngalokhu, kufanele ubeke inkomishi eyodwa ye-buckwheat kuwo wonke amanzi amabili, uvumele ukupheka cishe imizuzu engama-20.

Ufulawa webuckwheat ungasetshenziselwa ukulungiselela amakhekhe, ophaya kanye nama-pancake, ngokwesibonelo.Ngaphezu kwalokho, ungathenga futhi i-pasta elungiselelwe nge-buckwheat.

Ukusiza ekunciphiseni isisindo, bona futhi namanye amathiphu alula wokwehlisa isisindo futhi wehlise isisu.