IZINHLOBO EZIPHEZULU KAKHULU ZAMA-Noodle KANYE NEPASTA YAMAHHALA ENGAGLUTE
Amapuleti e-pasta angenayo i-gluten akhiqizwa ezinhlobonhlobo zezithako. Ezinye zisekelwe ku-legume futhi zenziwa ngodali, uphizi, nobhontshisi
Uma kulandelwa ukudla okungenagluten, i-pasta iphakathi kwezinto umuntu angase azilahle. kukhona izinhlinzeko zepasta ezingenayo i-gluten emakethe namuhla. Ezinye zikhiqizwa ngezinhlamvu ezingenayo i-gluten njenge-quinoa nommbila futhi zimnandi.Ezinye zilungele ukudla okuhlukile okufana ne-keto, paleo, ne-vegan. Kulabo abathanda i-pasta, ukulandela i-gluten-free kubonakala kubadumaza kakhulu kunezinye izinguquko ezilula zokudla. Lesi sihloko sizochaza ama-noodle angcono kakhulu nezinhlobo ze-pasta ezingenayo i-gluten.
Ama-noodle eShirataki
Akhiqizwa kusuka ku-glucomannan, i-fiber ehlukahlukene eyenziwe ezimpandeni zesitshalo se-aKonja. Njengoba i-fiber ingena emathunjini ngaphandle kokugayeka, ama-noodle e-shirataki awanawo ama-carbs nama-calories. Ziqukethe ukunambitheka okuncane noma okungekho nhlobo kanye nokuthungwa kwe-gelatinous kodwa ziqoqa ukunambitheka kwezithako ezihlukene ngemva kokupheka. Ukwengeza, i-glucomannan fiber ifakazelwe ukusiza ekwehleni kwesisindo kanye namanani aphansi e-ghrelin -ahormone eyaziwa ngokudala indlala. Ucwaningo lubonise ukuthi ukugcwalisa ngale fibre kunganciphisa amazinga e-cholesterol, kunciphise ukuqunjelwa futhi kuzinze amazinga kashukela egazini. Noma kunjalo, ama-noodle e-shirataki awengezi izakhamzimba ekudleni nasemakhalorini. Ngakho-ke, kubalulekile ukupakisha i-toppings enempilo ye-pasta, njengemifino, amafutha enhliziyo enempilo, namaprotheni.
I-Chickpea Pasta
Lolu hlobo lwe-pasta alunayo i-gluten futhi okwamanje lungenye yemikhiqizo ekhethwa kakhulu ngabathengi abaqaphela impilo. Ifana ne-pasta evamile, nakuba inokunambitheka kwechickpea kanye nokuthungwa okukhulu kwe-chewy. I-chickpea pasta inothe nge-fiber, okunye kwamaprotheni, ilayisha cishe amagremu angu-13 wamaprotheni kanye namagremu ayisikhombisa efayibha kukho konke okunikezwayo okungu-2-ounce (57g). I-fiber namaprotheni kubangela ukusutha futhi kusiza ekwehliseni ukudla okudlayo usuku lonke ukukhuthaza ukulawulwa kwesisindo. Ucwaningo olubandakanya abesifazane abangu-12 lwenziwa futhi kwatholakala ukuthi ukudla inkomishi engu-1 (amagremu angu-200) kaphizi ngaphambi kokudla kwehlisa ushukela wegazi, ikhalori, nomdlandla phakathi nosuku. Ngaphezu kwalokho, ucwaningo lwathola ukuthi lolu hlobo lwe-pasta luthuthukisa ukusebenza kwamathumbu, lwehlise amazinga e-cholesterol, futhi lulawule ushukela wegazi.
I-Brown Rice Pasta
Lolu hlobo luphakathi kwezinhlobo ze-pasta ezingenayo i-gluten ezaziwa kakhulu ngenxa yokuthungwa kwayo okuthambile kanye ne-flavour. Zombili zisebenza ngempumelelo esikhundleni sokudla okuhlukahlukene kwe-pasta yendabuko. Uma kuqhathaniswa nezinhlobonhlobo eziningi ze-pasta, irayisi elinsundu lisebenza njengomthombo onokwethenjelwa wefayibha, elicishe libe amagremu angu-3 enkomishini eyodwa (amagremu angu-1955) lapho kunikezwa ipasta ephekiwe. Isacebile kuma-micronutrients abalulekile njenge-selenium, i-manganese, ne-magnesium. Ngaphezu kwalokho, ucwaningo luveza ukuthi i-bran equkethwe irayisi elinsundu igcwele ama-antioxidants, okuyizinhlanganisela ezinhle kakhulu ezilwa nokulimala kwe-oxidative okubangelwa amangqamuzana futhi kuthuthukise impilo engcono. Ucwaningo olwengeziwe lwathola ukuthi ukudla irayisi elinsundu kuphakamisa ama-antioxidants atholakala egazini futhi kusiza ekuvimbeleni izifo ezingelapheki njengomdlavuza, isifo senhliziyo, nesifo sikashukela.Noma kunjalo, ezinye zingatholakala ezingxenyeni zepasta ezingenayo okusanhlamvu ne-gluten ekhiqizwa ezinhliziyweni zesundu. , umdumbula, nofulawa we-alimondi.
I-Quinoa Pasta
Lesi esikhundleni se-gluten esiphawula ukuthi i-pasta evamile ivame ukukhiqizwa nge-quinoa exutshwe nezinhlamvu ezahlukene njengerayisi nommbila. Iningi labantu liyichaza njengokuthungwa okusanhlamvu okuncane okuqukethe ukunambitheka kwamantongomane. Isithako esiyinhloko, i-quinoa, idume ngokusanhlamvu okuphelele okunconyiwe ngoba inomsoco ophezulu, izinzuzo zezempilo eziphelele, kanye nokunambitheka okumaphakathi. I-quinoa pasta iphakathi komthombo ophawuleka kakhulu osekelwe ezitshalweni wamaprotheni agcwele futhi inikeza inani elikhulu lama-amino acid abalulekile adingwa umzimba womuntu. I-Quinoa ingumthombo onokwethenjelwa wamaminerali namavithamini, okuhlanganisa i-magnesium, i-folate, i-phosphorus, i-manganese, insimbi nethusi. Ukwengeza, inothe nge-fiber, enikeza cishe u-3g wefayibha kuyo yonke ikota yenkomishi (43g) enikezwa i-pasta eyomisiwe. Ingabe usesho lutholakele ukuthi i-fiber ibambezela ukumuncwa kukashukela emithanjeni yegazi ukulawula amanani kashukela egazini kuthuthukisa impilo yokugaya ukudla, futhi ithuthukisa ukusutha ukuvimbela ukukhuluphala.
Ama-Soba Noodle
Ziyizinhlobonhlobo ze-pasta ezilungiselelwe kusuka kufulawa we-buckwheat. Ziqukethe ukunambitheka kwe-nutty, ukuthungwa kwezinhlamvu, ziyahlafuna, futhi zikhona ngobukhulu obuhlukahlukene kanye nokuma. Lawa ma-noodle angama-calorie aphansi kunezinhlobo ezimbalwa ze-pasta yendabuko futhi ahlinzeka ngenani elincomekayo lefayibha namaprotheni. Ingxenye yama-2-ounce (56g) yama-noodle aphekiwe enikezwayo cishe inamagremu amathathu efayibha, amagremu ayisikhombisa amaprotheni, kanye nenani elibalulekile lama-micronutrients amaningi abalulekile njenge-thiamine ne-manganese. Ucwaningo luveza ukuthi ukudla okune-buckwheat kungase kuhlotshaniswe nomfutho wegazi ophakeme, amazinga e-cholesterol, nokulawula isisindo. Banenkomba encane ye-glycemic kunesitashi esihlukile esibonisa ukuthi ukudla lawa ma-noodle ngeke kukhuphule izinga likashukela egazini kakhulu.
I-Multigrain Pasta
Izinhlobo eziningana ezingenayo i-gluten zikhiqizwa kusetshenziswa ingxube yezinhlamvu ezihlukahlukene, okuhlanganisa i-millet, i-quinoa, i-amaranth, ummbila, i-buckwheat, nelayisi. Okuqukethwe okunomsoco kwalolu hlobo lwe-pasta kuyehluka kakhulu kuye ngezinhlobonhlobo zokusanhlamvu ezisetshenzisiwe. Bangase babe nefayibha ephakathi kuka-1-6g ngama-ounce amabili (57g) kanye nama-protein angu-4-9g. Ezimweni eziningi, i-multigrain pasta ithatha indawo ephelele yejwayelekile kubantu abane-gluten sensitivity noma isifo se-celiac. Lolu hlobo lwe-pasta lusondele ekuthunjweni nasekunambithekeni kwendabuko. Noma kunjalo, kubalulekile ukufunda ilebula yezithako eduze bese ukhetha imikhiqizo engcono kakhulu engenayo i-gluten futhi enezinye izici ezibalulekile.
Isiphetho
Nakuba i-pasta ingase ibhekwe njengengabafanele abantu abalandela izitsha ezingenayo i-gluten, kukhona ukukhetha okwanelisayo namuhla. Kunconywa ukuthi ukhethe imikhiqizo ehloliwe futhi engenayo i-gluten ukugwema imiphumela emibi kanye nokungcoliswa okuphambene. Ukwengeza, ukungenisa kwe-pasta kufanele kugcinwe ngokulinganisela futhi kubhanqe i-pasta enezithako ezihlukahlukene ezinomsoco ukuze kuzuzwe izinsiza zezempilo ezingcono kakhulu futhi ugcine ukudla okugcwele kahle. Uma kwenzeka udla ukudla okungenayo i-gluten ngenxa yesifo se-celiac, izintandokazi zakho, noma ukuzwela kakhulu ku-gluten, asikho isidingo sokugwema izitsha zakho ozithandayo.
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