Kungenzeka yini ukudla ipasta? Ingabe bavunyelwe izinkinga ze-metabolic? Kunempikiswano enkulu ngokuthi kungenzeka yini ukusebenzisa i-pasta yesifo sikashukela, ngoba umkhiqizo unekhalori ephezulu, kuyilapho uqukethe izinto ezibalulekile futhi ezingenakuphinda zilandelwe. Ngesifo sikashukela, ungadla i-pasta kusuka kukakolweni we-durum, okuwukuphela kwendlela yokwanelisa umzimba, ukubuyisela impilo futhi hhayi ukulimaza isibalo, ukuqeda ukwanda koshukela wegazi nesisindo ngokweqile.
Isifo sikashukela, i-pasta izoba nomthelela omuhle emgudwini wokugaya ukudla, kodwa ngokuya ngenketho yendlela yokupheka efanele. Uma umuntu onesifo sikashukela ekhetha okusanhlamvu okugcwele kwe-pasta, isidlo sizoba ngumthombo we-fiber. Kodwa-ke, cishe wonke ama-pasta enziwa ezweni lethu awakwazi ukubizwa ngokuthi alungile, enziwe ngofulawa wezinhlobo ezithambile zokusanhlamvu.
Uma ucubungula isifo sikashukela sohlobo 1, kufanele kuvezwe ukuthi kuleli cala noma yiliphi i-pasta lingadliwa ngaphandle komkhawulo. Kodwa akufanele sikhohlwe ukuthi ngokubhekene nesizinda sokudla okune-carbohydrate eningi, isiguli ngaso sonke isikhathi kufanele siqaphe umthamo owanele we-insulin, owenza sikwazi ukunxephezela ukusetshenziswa kwesitsha esinjalo.
Ezigulini ezinohlobo lwesibili lwesifo, ukudla i-pasta kubalulekile ngesilinganiso esilinganiselwe. Lokhu kungenxa yokuthi:
- izinga lokusebenziseka kwenani elikhulu le-fiber aliqondakali ngokuphelele;
- akunakwenzeka ukubikezela ukuthi i-pasta ithinta kanjani isitho esithile.
Ngasikhathi sinye, kuyaziwa ukuthi i-pasta ifakiwe ekudleni, inqobo nje uma imifino nezithelo, ama-mineral complexes namavithamini kudliwa ngaphezu kwalokho. Futhi, akukubi ukubala amayunithi wesinkwa isikhathi ngasinye.
Uhlobo luni lwe-pasta "olufanele"?
Kunzima kakhulu ukuqeda izimpawu zesifo sikashukela, kukhonjiswa ukuthi uthathe imishanguzo ekhethekile, kanye nokudla ngakwesokudla. Kuyadingeka ukuhlinzeka ngokusetshenziswa kwenani elilinganiselwe le-fiber, ukukhawula ukudla ngokuqukethwe okuphezulu kwesitashi.
Kuhlobo 2 lwesifo sikashukela sohlobo 2 nohlobo 1, imvamisa yokusetshenziswa komkhiqizo wonke wokusanhlamvu kufanele kuvunyelwane nodokotela oholayo, uma kwenzeka kuba nemiphumela engathandeki, kubalulekile ukunciphisa inani le-pasta ngokungeza enye ingxenye yemifino esikhundleni salokho. Akukhathalekile ukuthi ngabe izoba yi-spaghetti, i-pasta noma i-pasta ephelele yokusanhlamvu ene-bran.
Kungcono ukuthi abanesifo sikashukela bakhethe i-pasta kusuka kukakolweni we-durum; inenzuzo yomzimba ngempela. Ungazidla kaningana ngesonto, ngoba zingumkhiqizo wokudla ngokuphelele, kunesitashi esincane kuzo, sikusimo sekristali. Umkhiqizo uzodonswa kancane futhi kahle, isikhathi eside unikeze umuzwa wokuthamba.
I-pasta yokusanhlamvu ephelele, njengama-noodle erayisi, inothile kushukela omncane, kuyasiza ukugcina isilinganiso esifanele sikashukela wegazi ne-insulin ye-hormone.
Lapho uthenga i-pasta yesifo sikashukela, kudingeka unake ukuthi kufanele ufunde ngokucophelela yonke imininingwane ekulebula. Ngaphambi kokuthenga, kufanele unqume:
- inkomba ye-glycemic yomkhiqizo;
- amayunithi esinkwa
I-pasta enhle yangempela yenziwa kuphela ezinhlotsheni ezinzima, noma yikuphi okunye okulebuli kuzobonisa ukuthi kufanele wenqabe umkhiqizo wesifo sikashukela. Kwenzeka ukuthi lelo banga A likhonjisiwe kwiphakeji, okusho ukuthi kwakusetshenziswa ufulawa kakolweni we-durum. Emikhiqizweni eyenziwe ezinhlotsheni zikakolweni ezithambile zohlobo 2 sikashukela, azikho izinto ezizuzisayo.
Ngaphezu kwalokho, uwoyela we-amaranth ulungile.
Ungakugqizi kanjani futhi ukudla i-pasta kahle
Akubalulekile ukuthi ufunde ukuthi ungayikhetha kanjani i-pasta efanele, kubalulekile futhi ukuba ubapheke kahle ukuze ungadli ama-carbohydrate angenalutho, ayohlala emzimbeni ngesimo samafutha.
Indlela yakudala yokupheka i-pasta ukupheka, into esemqoka ukwazi imininingwane esemqoka yesitsha. Okokuqala, i-pasta ayikwazi ukupheka kuze kube sekupheleni, ngaphandle kwalokho izodonsa futhi ingasebenzi kangako. Isincomo sokufaka uwoyela wemifino emanzini nge-pasta yokupheka siyimpikiswano; abanye abasebenza ngokudla okunempilo bakholelwa ukuthi kungcono ukungafafazi uwoyela.
Izinga lokulungela kwesitsha kufanele lihlolwe ukunambitheka, ngohlobo lwesifo sikashukela 2 pasta kufanele lube lukhuni kancane. Enye ithiphu - i-pasta kumele ilungiselelwe okusha, izolo noma kamuva i-spaghetti kanye ne-pasta ayifanele.
Isitsha esilungiselelwe esilungiselelwe ngokuya ngemithetho kufanele sidliwe kanye nemifino emisha enenkomba ye-glycemic ephansi. Kuyingozi ukuhlanganisa i-pasta nama-noodle nezinhlanzi nemikhiqizo yenyama. Le ndlela yokudla okunempilo:
- kusiza ukunxephezela ukuntuleka kwamaprotheni;
- umzimba ugcwele amandla.
Isikhathi esifanele sokusebenzisa i-pasta asidluli kabili noma kathathu ngesonto. Njalo lapho kufanele unake isikhathi sosuku lapho aboshukela behlela ukudla i-pasta, ama-endocrinologists kanye nezazi zezempilo belulekwa ukuba bazidle ukudla kwasekuseni noma kwasemini. Awungeke usebenzise i-pasta yesifo sikashukela kusihlwa, ngoba umzimba awunaso isikhathi sokushisa amakhalori atholwe ngomkhiqizo.
I-pasta eqinile iba ngaphansi kwenqubo yokuqothula, le nqubo inqubo yokucindezela inhlama, kwakhiwa ifilimu evikela kuyo evikela isitashi kusuka ku-gelation. I-pasta efanayo inenkomba ye-glycemic ephansi, kepha uma ubilisa imizuzu engu-5 kuya kwe-12.
Uma upheka i-pasta imizuzu eyi-12-15, inkomba ye-glycemic yemikhiqizo izokhuphuka isuka ku-50 iye ku-55, kepha ukupheka ngemizuzu engu-5-6 kuzonciphisa inkomba ye-glycemic kuye ku-45. Ngamanye amagama, ukolweni we-durum kufanele ubuswe kancane. Lapho kwenziwa i-pasta ephelele yokusanhlamvu kusuka kufulawa we-wholemeal, inkomba yabo ye-insulin ilingana no-35. Ukuyithenga kungathandeka, kukhona inzuzo eyengeziwe endishini.
IMacaroni ene-zero GI ayikho.
UDoshirak nesifo sikashukela
Abantu abanesifo sikashukela kwesinye isikhathi bafuna ukudla ukudla okusheshayo, ngokwesibonelo, abantu abaningi bathanda ama-noodle osheshayo Doshirak. Le nhlobonhlobo ye-pasta yenziwa ngofulawa weprimiyamu, amanzi kanye neqanda leqanda. I-Doshirak iyingozi ngoba iresiphi ifaka ukusetshenziswa kokuthosa namafutha zemifino. Izikhathi zonyaka zinosawoti omningi, ukunambitheka, udayi, izinongo, i-monosodium glutamate. Ingabe abanesifo sikashukela bangawudla umkhiqizo onjalo?
Uma upheka iDoshirak ngaphandle kokuthosa, futhi ubilise nje inani elincane lamanzi abilayo, kungabizwa ngokuthi umkhiqizo ovunyiwe unesimo sikashukela. Awekho ama-amino acid abalulekile, amavithamini awusizo namafutha kumkhiqizo, futhi kunama-carbohydrate amaningi. Ngakho-ke, ukudla umkhiqizo isikhathi eside kuyingozi ngisho nakumuntu ophilile ngokuphelele, ingasaphathwa eyoshukela onamathela kumenyu ethile ngoshukela ophezulu. Futhi kunzima ukusho ukuthi zingaki amayunithi esinkwa aqukethe i-Doshirak.
Ezigulini ezinesisu esizwelayo nezinkinga ngomgudu wokugaya ukudla, ukusetshenziswa njalo kwama-noodle kuzobangela ukuphazamiseka, kuze kufinyelele kulesisilonda duodenal, gastritis.
Umkhiqizo awunawo inani lokudla okunempilo, esikhundleni salokho, kungcono ukuthenga i-pasta okusanhlamvu okuphelele kokukhiqizwa kwekhaya.
Isobho se-pasta Yesifo Sikashukela
Ngohlobo 2 lwesifo sikashukela, ungadla i-pasta njengengxenye yezitsha eziphambili, kuvunyelwe ukupheka isobho yenkukhu, ephambanisa kancane ukudla kweziguli ezinokuphazamiseka kwe-metabolic. Kuyadingeka masinyane ukucacisa ukuthi zonke izinsuku isidlo esinjalo sikashukela akufanele sidliwe, izinsuku ezimbalwa zokuphumula kufanele zibhekwe phakathi kokuphindwayo.
Ukuze ulungiselele isidlo udinga ukuthenga i-pasta okusanhlamvu okugcwele (1 inkomishi), inyama egayiwe yenkukhu enamafutha amancane (500 g), i-parmesan (2 wezipuni). Amashidi we-basil, isipinashi esinqunyiwe (izinkomishi ezi-2), u-anyanisi omncane, isanqante esisodwa, amaqanda enkukhu amabili ashayiwe, ama-breadcrumbs namalitha ama-3 omhluzi wenkukhu awusizo kusobho.
Ukulungiswa kwezakhi kuzothatha isilinganiso semizuzu engama-20, ubilise isobho lesiqingatha sehora. Okokuqala, inyama egayiwe kufanele ihlanganiswe namaqanda, ushizi, u-anyanisi oqoshiwe, i-basil nama-breadcrumbs. Amabhola amancane akhiwa kusuka engxube enjalo. Esikhathini sikashukela, i-lean veal engasetshenziswa esikhundleni senkukhu.
Okwamanje ulethe isitoko senkukhu kubilongwe, uphonsa isipinashi kanye ne-pasta, izaqathe oqoshiwe onama-meatball alungiselelwe kuwo. Lapho ibilisa futhi, yehlisa ukushisa, ipheke eminye imizuzu eyi-10, ngaphambi kokusaphaza, isitsha kumele sifafazwe ngoshizi we-grated. Isobho lizogcwalisa umzimba ngamavithamini, linikeze umuzwa omude wokugcoba. Isitsha esinjalo siyisidlo sakusihlwa esihle sikashukela, kepha kuyodingeka wenqabe ukusidla isidlo sakusihlwa, ngoba awukwazi ukudla i-pasta kusihlwa.
Ungapheka kanjani i-pasta yesazi sesifo sikashukela sizokutshela kuvidiyo ekulesi sihloko.
