Pasita Zvinyorwa Zviripo kune vanhu vane chirwere cheshuga

Vazhinji vedu tinoda pasta-chii chisingadi? Mafuta anocheka akanyora zvinotapira uye anopa pfungwa yekunyaradza, asi pasta inotakurwawo nema carbohydrates, ayo, kana adyiwa zvakanyanyisa, anogona kuwedzera kuvhiringidza, kuita kuti uwedzere kuwedzera, nekusimudzira sukari yeropa. Kana uchida kudya pasita, sarudza zviyo zvakakwana, zvakadai segorosi rose, nokuti ichabatsira kuwedzera fiber yako, mavitamini, uye maminera uye, kana chikamu chichitungamirirwa, chinogona kuderedza kukurumidza kukurumidza kuteura ropa sutu (kana uchienzaniswa nemasita machena). Kana kune rumwe rutivi, iwe unoda kuedza vamwe vatsigiri, funga kunze kwebhokisi. Nhasi, pane zvakawanda zvakasiyana-siyana zvezviyo uye zviyo zvinotsiviwa. Somuenzaniso, waiziva here kuti vanoita pasta nechickpeas? Yakakwirira muprotheni uye gluten-isina. Mimwe mhando dzisina gluten dzinenge dziripo, uye mamwe pastas akawedzera protein uye omega-3 fatty acids. Iwe unogonawo kuita iwe pachako 'kuseka' pasta uchishandisa zvakasiyana siyana zvezviyo kana miriwo. Ipa zvimwe zvekuedza-iwe uchashamisika nekusarudzwa kwatingawana.

1 -

Yese Gorosi, Yakasimbiswa Pasita, uye Gluten Free Alternatives

Zvinotyisa zvakafanana mukugadzirwa kwe al dente white pasta, 1/3 mukombe inoshandiswa yeke yakagadzirwa gorosi rose pasta ine katatu muyero we fiber sepasta chena, zvichiita kuti ive nani pane yeglucose control.

Yakasimbiswa pasta zvakasiyana-siyana ndeimwe imwe nzira yepasta yakachena Iyi yeasasasi yakashandurwa nekuwedzera hupfu hwakakanyiwa hunosanganisira mazai ezungu nemashizha kune mamwe mapuroteni; Bhariri uye oats kuitira kuwedzera fiber; uye yakasungirirwa mafuta ane omega-3 ane utano hwakanaka. Aya maasitasi ane 40% akawanda mapuroteni uye kaviri fiber iri yakaenzana yekoriyori sepasta yenguva dzose. Iyo puroteni yakakwirira uye fibhi zvakagadzirwa zvose zvinobatsira kuti chirwere cheshuga cheglucose chiitwe.

Pakupedzisira, marudzi e-gluten asingabhadhari anowanikwa mumashambagitari akawanda, akadai pasta yakagadzirwa nechickpeas (Banza) kana mamwe marudzi akashandiswa nevhu jisi uye quinoa.

Yeuka kuti paunenge uchidya zvokudya zvekudya, iwe unofanirwa kuverenga iyo mavara uye ita maitiro ekudzivirira chikamu. Kungofanana nokuti iwe unotendeuka kubva kumucheka mutsvuku kusvika kugorosi rose hazvirevi kuti iwe unogona kudya chikamu chisingaverengeki.

2 -

Quinoa, Freekeh, Farro, Sorgum uye Zvimwe Zvose Zvirimwa Zvimwe

Yekare mbeu yakazara inogona kuita shanduro huru kune pasta yemaitiro. Dzinogona kunge dzisina kufanana nekuonekwa kwepasta, asi dzinozadzisa mwoyo wepasta uye dzinotora kunakidza kwesauces paunowedzera chikafu chakakura punch. Zvimwe zvakajairika, zvakadai se quinoa, zvakave zvakakurumbira mumakore achangopfuura. Uye zviduku kudarika muAmerica zvokudya zvinowanikwa mune mapepa, zvakadai se farro, freekeh, uye mabhurosi ane zvakawanda mufiber, mapuroteni, mavitamini, nemaminera. Kana yakabikwa muhuku, nyama yemombe kana yemiriwo panzvimbo yemvura yakajeka, inogona kuva pasta inonaka kwazvo. Vashandisei sechidimbu chemahombe nehove kana nyama, kana pamusoro payo nemamwe mapuroteni emhando yekusarudza, yakadai sezai, tofu nemiriwo, uye muto. Kana kuti uite zviyo-based salads-yeuka kugara uchiverenga iyo mavara kunyange uye chikamu chengetedza ma carbohydrates.

3 -

Spaghetti Squash

Spaghetti squash inowanzoshandiswa sechinotsiva pasta. Iine furu inotapira, zvishoma inotapira iyo yakakosha yeoorivhi uye tomato yakagadzirwa sauces. Kana yakabikwa, nyama yaro inogunun'una, yakafanana nekuonekwa kwe "spaghetti" uye inogona kushandiswa segorobhahydrate yakaderera, shanduro yakawanda-ine dense yemidziyo yemasita. Chimwe chibatsiro chekusimbisa ichi ndechekuti kana ichienzaniswa nemastare edzimba, unogona kudya ivhu rakawanda kwazvo yehuwandu hwemahydrohydrates. Imwe nehafu yenguruve dzakabikwa, shredded spaghetti squashi ine yakafanana yemakhahydrates se 1/3 mukombe wepasika yakagadzirwa.

4 -

Veggie Ribbons

Shandisa peel peeler kuti ubudise "ribhoni" dzisina mishonga yemishonga kuti ishandise panzvimbo ye pasta. Dzimwe dzakanaka kuedza dzinosanganisira zucchini, yellow yellow squash, karoti, eggplant, pepper, uye kabichi. Shandisa ribhoni kuti muromo wakafanana-unzwe kugadzira pada. Inakidzwa nehukuru hwekushanda hwe 1 1/2 makapu emubivhi akabikwa veggie kwe 15 gramu yemakrohydrate chete.