Kungenzeka yini kuma-pasta ashukela

Izitsha ze-pasta kulula ukuzilungiselela. Ngenqubo enamakhono amaningi idinga umsebenzi omncane nesikhathi. Abapheki bacebisa ama-noodle aphekwe noma ama-vermicelli ukuthi awasebenzisele ama-casseroles ahlukahlukene. Inqola yohlobo lwe-2 yesifo sikashukela equkethe isethi elinganiselwe. Ingabe ama-pasta kashukela asohlwini lokudla okuvunyelwe? Ungawapheka kanjani ngendlela efanele futhi enesifiso sokudla?

Yini ewusizo e-pasta?

Ngenxa yokuthi i-pasta iboniswa ngenani eliphakeme lokudla okunempilo namandla, kuphakama imibuzo. Ngabe abanesifo sikashukela bangazidla? Iziphi izinhlobo ezibhekwa njengezinempilo?

Kuyaziwa ukuthi:

• 15 g noma 1.5 tbsp. l into eyomile yi-1 XE;
• khuphula amazinga okuqala kashukela egazini emzimbeni cishe ngo-1.8 mmol / l;
• I-100 kcal iqukethe i-4-5 tbsp. l imikhiqizo ye-pasta.

Imikhiqizo kafulawa yamasondo iqukethe cishe akunawo amanoni futhi iphansi kancane ngokuya ngamaprotheni ezinhlolweni ezaziwayo. Qhathanisa okusanhlamvu okuthile, nge-100 g yomkhiqizo:

Izinhlamvu zemifino yonyaka, ngaphezu kwezakhi eziyinhloko zezakhi, inothile ngesitashi, i-fiber, ama-macro- nama-microelements, ama-enzyme namavithamini eqembu B ne-PP.

Ungapheka kanjani i-pasta ngezindlela ezihlukile?

Ekuphekeni, kusetshenziswa lokhu okulandelayo: Izinkomishi ezi-2 zamanzi anosawoti (1 tsp noma 5 g) athathwa nge-100 g yepasta. IMacaroni ibekwe emanzini abilayo. Imikhiqizo efomathi elikhudlwana (izimpaphe, izimpondo) zibilisiwe imizuzu engama-20 kuye kwengama-30, ama-noodle amancane - imizuzu eyi-10-15. Ngemuva kokupheka, ziphonswa emuva ku-colander.

Ipasta enesigaba sesibili kufanele igezwe kaningana ngamanzi agobhozayo ukuze anganamatheki endishini eseqedile kusuka ekushodeni kwe-gluten. Bese ubayolisa ngososo noma bhotela (imifino, ukhilimu). Umhluzi ungasetjenziselwa isobho, uqukethe ezinye izinto eziwusizo ezidlulile zisuka ku-pasta ziye emanzini.

Kukhona enye indlela yokupheka. Kuthathwa inani elincane lamanzi, ukuze kungadingeki, bese liyakhipha. Ngokuya ngosayizi wemikhiqizo, cishe ingilazi eyi-1 yamanzi nge-100 g yepasta. Amunca wonke amanzi. Zibuye zifakwe emanzini abilayo anosawoti. Pheka ngokuvusa imizuzu engama-20. Ngemuva kwalokho izitsha zivaliwe bese ziphekwa ukushisa okuphansi eminye imizuzu engama-20.

Kwama-casseroles, i-pasta ephekiwe idinga ukuqalwa. Bangeza amaqanda aluhlaza, uwoyela u hlanganise kahle. Njengoba ilungiselelwe ngale ndlela, isisindo kumele sibekwe ngumbumba noma epanini, sigcotshwe ngamafutha kuqala bese sifafazwa nge-crackers (umhlabathi). Bhaka kuhhavini nenyama nengulube, imifino noma izithelo eziqoshwe kahle.

Kwi-pasta yekhwalithi enhle (ebangeni lokuqala nelokuqala) kwanele ukuthi uketshezi ababephekwe ngalo ingilazi nje

Iresiphi ye-pasta yendawo yonke

“Umsebenzi wobuciko obusezingeni eliphezulu” we-beef tenderloin ene-pasta ungabhekwa njengesitsha sesibili ngesikhathi sasemini noma isaladi etafuleni lomkhosi. Ifanela isidlo sakusihlwa esingemuva nokuzimela ekuseni, ngaphambi komsebenzi omkhulu.

Inqubo yokupheka: i-tenderloin yenkomo kumele inqunywe ibe yimichilo emincane kanye nefry kuze kuphekwe emafutheni wemifino. Bilisa i-pasta ngefomethi yakho oyithandayo, uphonsa ku-colander futhi upholile. Sika utamatisi ababili abaphakathi kube yizicucu.

Ku-usoso: dlulisa i-clove yegalikhi ngokuchoboza bese ugaya ngosawoti ukuze iveze iphunga elimnandi. Faka ujusi kalamula, i-allspice yomhlabathi kanye ne-oyela yemifino. Geza futhi ushiye amaqabunga ulethisi. Nge-clove yesibili kagalikhi, usike phakathi, ubhekise phansi izindonga ezingaphansi nangaseceleni zesitsha sesaladi (kungcono kube sobala).

Beka endishini yengilazi ezingqimbeni: inyama, ipasta, utamatisi. Thela isoso esilungiselelwe. Hlobisa ulethisi odwenguliwe. Isitsha sibukeka sithakazelisa ngokulinganayo endishini yesaladi uma uxuba zonke izithako.

Iresiphi engu-6 yesifo sikashukela:

Okuhlangene nesifo sikashukela sohlobo 2

• inyama yenkomo - 300 g (561 kcal);
• I-pasta - 250 g (840 Kcal);
• isaladi - 150 g (21 Kcal);
• utamatisi - 150 g (28 Kcal);
• ugarlic - 10 g (11 Kcal);
• uwoyela wemifino - 50 g (449 Kcal);
• ujusi kalamula - 30 g (9 Kcal).

Abayi-1 abakhonzayo bazoba ngu-320 Kcal noma 2.8 XE. Ngokuqukethwe okuphezulu kwamayunithi wesinkwa, indishi ibhekwa njengelingene kahle ngamaprotheni (18% ngesilinganiso sama-20%), amafutha - 39% no-30%, ama-carbohydrate - 43% no-50%. Ulethisi oluhlaza okukuwo usebenza njengamadlelandawonye ekunciphiseni ukumuncwa koshukela.

I-pasta enenyama, amakhowe, ushizi, ushizi wekotishi
Imikhiqizo yamaphrotheni ikhona ezitsheni ezifanayo zepasta; zingasetshenziswa kabanzi kukashukela wohlobo 2.

Skim lean inyama nge-grinder yenyama. Fry epanini lokuthosa emafutheni emifino kuze kuphekwe, usawoti kanye nopelepele. Ngokuphindaphindiwe dlulisa inyama ebandisiwe nge-grinder yenyama. Faka u-anyanisi othosiwe. Xuba konke futhi ufudumele epanini.

Ukugqoka kwethenda yenyama kukhonzwe nge-pasita

Amakhowe aqediwe abilisiwe abe yimichilo futhi gazinga emafutheni yemifino anyanisi oqoshiwe. IMacaroni ingaphekwa emhluzi we-mushroom enosawoti ngokuya ngendlela echaziwe (ngaphandle kokukhipha uketshezi oluningi).

Fafaza ushizi obilongwe kashizi ku-pasita ephekiwe eshisiwe, ayeke ancibilike, bese uxuba konke. Ngaphambi kokusebenza, sebenzisa amakhisi ushizi nemifino futhi ngaphezulu.

Hlanganisa ama-noodle aphekwe namaqanda aluhlaza kanye noshizi we-cottage shizi, usawoti. Faka ifomu elinamafutha noma epanini bese ubhaka kuhhavini kuze kube nsundu yegolide imizuzu engama-20. I-cottage shizi i-casserole ingahlotshiswa ngezithelo ezisikiwe kanye namajikijolo.

Isifo sikashukela isifo sikashukela yisifo se-endocrine se-pancreas, esine-Type 2 sikashukela mellitus, ukudla okune-carbohydrate elicwengekile nokudla okuphezulu kwekhalori kukhawulelwe. Umuntu ogulayo, ikakhulukazi ingane ekhulayo, udinga ukudla kanye nokudla okunempilo. Izitsha ezahlukahlukene zepasta, ezingcono kukakolweni we-durum, ezilungiselelwe kahle futhi zidliwe, zizothatha indawo yazo etafuleni likashukela.