Kodi pasitala ndi yathanzi kapena yopanda thanzi?

Zamkati

• Kodi pasitala ndi chiyani?
• Pasitala Yoyengedwa Amakonda Kugwiritsidwa Ntchito
• Zakudya m'thupi lathunthu motsutsana ndi V. Pasitala woyengedwa
• Pasitala Ndi Yambiri ku Carbs
• Gluten mu Pasta Itha Kuyambitsa Mavuto kwa Anthu Ena
• Kodi Pasitala Yambewu Yonse Ndi Njira Yabwino?
• Momwe Mungapangire Pasitala Kukhala Wathanzi
• Mfundo Yofunika Kwambiri

Pasitala imakhala ndi ma carbs ambiri, zomwe zingakhale zoyipa kwa inu mukazidya zambiri. Mulinso gluteni, mtundu wa mapuloteni womwe umayambitsa mavuto kwa iwo omwe samva za gluten.

Kumbali inayi, pasitala amatha kupereka zinthu zina zofunika m'thupi.

Nkhaniyi imayang'ana umboni ndikupeza kuti pasitala ndi yabwino kapena yoyipa kwa inu.

Kodi pasitala ndi chiyani?

Pasitala ndi mtundu wa Zakudyazi zomwe mwamwambo zimapangidwa ndi durum tirigu, madzi kapena mazira. Amapangidwa m'mitundu yosiyanasiyana ndikuphika m'madzi otentha.

Masiku ano, zinthu zambiri zomwe zimagulitsidwa ngati pasitala zimapangidwa ndi tirigu wamba. Komabe, Zakudyazi zofananira zimatha kupangidwa kuchokera ku mbewu zina, monga mpunga, balere kapena buckwheat.

Mitundu ina ya pasitala imayengedwa mukamakonzedwa, ndikuchotsa maso a tirigu ndi majeremusi, ndikuchotsa michere yambiri.

Nthawi zina pasitala woyengedwa bwino amapindula, kutanthauza kuti ali ndi michere, monga mavitamini B ndi chitsulo, wowonjezeramo.

Pasitala yambewu yonse imapezekanso, yomwe ili ndi magawo onse a ngale ya tirigu.

Zitsanzo zochepa za pasitala zomwe amakonda kudya ndi izi:

• Spaghetti
• Tortellini
• Ravioli
• Penne
• Fettuccine
• Orzo
• Macaroni

Zokometsera za pasitala zimaphatikizapo nyama, msuzi, tchizi, masamba ndi zitsamba.

Chidule Pasitala amapangidwa kuchokera ku durum tirigu ndi madzi, ngakhale Zakudyazi zimatha kupangidwa kuchokera ku mbewu zina. Pasitala woyengeka, wolemeretsa ndi tirigu wathunthu amapezeka.

Pasitala Yoyengedwa Amakonda Kugwiritsidwa Ntchito

Anthu ambiri amakonda pasitala woyengedwa bwino, kutanthauza kuti nyemba za tirigu zachotsedwa ndi majeremusi ndi chinangwa pamodzi ndi michere yambiri.

Pasitala woyengedwa amakhala ndi ma calorie ambiri ndipo amakhala ndi fiber zochepa. Izi zitha kubweretsa kuchepa kwa kukhuta mukatha kudya, poyerekeza ndi kudya michere yambiri, pasitala yambewu yonse.

Kafukufuku wina adapeza kuti pasitala yambewu yonse yachepetsa njala ndikukula kwathunthu kuposa pasitala woyengedwa ().

Komabe, maphunziro ena apeza zotsatira zosakanikirana zokhudzana ndi zabwino za pasitala yambewu yonse. Kafukufuku wophatikiza omwe adatenga nawo gawo 16 adapeza kuti panalibe kusiyana kulikonse m'magazi a shuga atadya pasitala woyengedwa kapena pasitala yambewu yonse).

Komabe, kafukufuku wambiri apeza kuti kudya ma carbs oyeretsedwa ambiri kumatha kukhala ndi zovuta m'thupi.

Mwachitsanzo, kafukufuku wophatikiza anthu 117,366 adapeza kuti kudya kwambiri ma carb, makamaka kuchokera ku mbewu zoyengedwa, kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima ().

Kafukufuku wina wa anthu 2,042 adawonanso kuti kumwa tirigu woyengedwa bwino kumalumikizidwa ndi kuchuluka kwa m'chiuno, kuthamanga kwa magazi, shuga wamagazi, cholesterol choipa cha LDL, triglycerides yamagazi komanso insulin insulin ().

Komabe, maphunziro owonjezera omwe amayang'ana makamaka zaumoyo wa pasitala woyengedwa amafunikira.

Tiyeneranso kukumbukira kuti glycemic index ya pasitala imakhala yotsika mpaka pakati, yomwe ndiyotsika poyerekeza ndi zakudya zina zambiri zopangidwa ().

Chidule Pasitala woyengedwa ndiye pasitala yotchuka kwambiri. Kudya carbs woyengedwa kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima, shuga wambiri wamagazi komanso kukana kwa insulin.

Zakudya m'thupi lathunthu motsutsana ndi V. Pasitala woyengedwa

Pasitala yambewu yonse imakhala ndi michere yambiri, manganese, selenium, mkuwa ndi phosphorous, pomwe yoyengedwa, pasta yolemera imakhala yolemera kwambiri ndi mavitamini a B.

Pasitala yambewu yonse imakhalanso ndi ma calories ochepa komanso yokwanira mu fiber ndi micronutrients ena kuposa pasitala woyengedwa.

CHIKWANGWANI chimadutsa m'mimba mwa m'mimba osadulidwa ndipo chimathandizira kukulitsa. Pachifukwa ichi, pasitala yambewu yonse itha kukhala yothandiza kwambiri kuposa pasitala woyengeka pochepetsa njala ndi zilakolako.

Poyerekeza, nazi michere yopezeka mu chikho chimodzi cha spaghetti yophika, ya tirigu ndi chikho chimodzi cha spaghetti yophika yomwe yasungunuka ndikukula (6, 7):

	Spaghetti Yonse-Tirigu	Spaghetti Yoyengedwa / Yolemera
Ma calories	174	220
Mapuloteni	7.5 magalamu	8.1 magalamu
Ma carbs	37 magalamu	Magalamu 43
CHIKWANGWANI	6 magalamu	2.5 magalamu
Mafuta	0.8 magalamu	1.3 magalamu
Manganese	97% ya RDI	23% ya RDI
Selenium	52% ya RDI	53% ya RDI
Mkuwa	12% ya RDI	7% ya RDI
Phosphorus	12% ya RDI	8% ya RDI
Mankhwala enaake a	11% ya RDI	6% ya RDI
Zowonjezera (B1)	10% ya RDI	26% ya RDI
Zolemba (B9)	2% ya RDI	26% ya RDI
Chitsulo (B3)	5% ya RDI	12% ya RDI
Riboflavin (B2)	4% ya RDI	11% ya RDI
Chitsulo	8% ya RDI	10% ya RDI

Chidule Pasitala yambewu yonse imakhala ndi fiber, manganese ndi selenium yambiri. Pasitala woyengedwa amakhala ndi ma calories ambiri, ma carbs, mavitamini a B ndi chitsulo koma amakhala otsika kwambiri mu fiber komanso micronutrients yambiri.

Pasitala Ndi Yambiri ku Carbs

Pasitala imakhala ndi ma carbs ambiri, wokhala ndi chikho chimodzi chotengera spaghetti yophika yomwe ili pakati pa 37-43 magalamu, kutengera ngati yapangidwa bwino kapena yambewu yonse (6, 7).

Ma carbs amathyoledwa msanga kukhala glucose wamagazi, zomwe zimapangitsa kuti shuga wamagazi akwere kwambiri. Pasitala woyengedwa, makamaka, ndiwokwera kwambiri mu carbs ndipo amakhala ndi fiber yocheperako kuposa pasitala yambewu yonse.

Kuphatikiza apo, ma carbs osavuta monga pasitala woyengeka amakumbidwa mwachangu kwambiri, zomwe zimapangitsa njala yochulukirapo komanso chiopsezo chachikulu chodya mopitirira muyeso ().

Pachifukwa ichi, iwo omwe ali ndi matenda a shuga amalangizidwa kuti azidya mopitirira muyeso komanso azidya michere yambiri. Kupanga kusintha kumeneku kumachedwetsa kuyamwa kwa shuga m'magazi ndipo kumathandizira kuti shuga azikhala wokhazikika m'magazi.

Zakudya zamafuta apamwamba zimalumikizananso ndi zovuta zambiri, kuphatikizapo:

• Matenda ashuga: Kafukufuku wina wasonyeza kuti zakudya zamafuta kwambiri zimatha kukhala ndi chiopsezo chowonjezeka chodwala matenda ashuga (,,).
• Matenda amadzimadzi: Kafukufuku wina adapeza kuti iwo omwe amadya ma carbs ochulukirapo kuchokera pazakudya zowuma ali ndi mwayi wopitilira kuwonjezeka kawiri kawiri wamatenda am'magazi, gulu lazinthu zomwe zimawonjezera chiopsezo cha matenda amtima ().
• Kunenepa kwambiri: Kafukufuku wina adapeza kuti kudya zakudya zokhala ndi glycemic index, yomwe ndiyeso ya momwe zakudya zimakulitsira shuga m'magazi mwachangu, zimamangiriridwa kulemera kwakuthupi ().

Komabe, maphunziro onsewa ndi owonera, kutanthauza kuti amangowonetsa kuyanjana.

Kafufuzidwe kafukufuku amafunika kuti adziwe kuchuluka kwa chakudya chomwe carb ingakhale nacho pamikhalidwe imeneyi motsutsana ndi zinthu zina.

Chidule Pasitala imakhala ndi ma carbs ambiri. Zakudya zapamwamba kwambiri zimatha kukulitsa shuga m'magazi ndipo zimatha kuphatikizidwa ndi chiwopsezo chachikulu cha matenda ashuga, matenda amadzimadzi komanso kunenepa kwambiri.

Gluten mu Pasta Itha Kuyambitsa Mavuto kwa Anthu Ena

Ngakhale pali mitundu yapadera ya pasitala wopanda pasitala, pasitala wachikhalidwe amakhala ndi gluten.

Gluten ndi mtundu wa mapuloteni omwe amapezeka tirigu, balere ndi rye. Kwa anthu ambiri, gilateni amalekerera bwino ndipo samabweretsa mavuto.

Komabe, kwa iwo omwe ali ndi matenda a leliac, kudya zakudya ndi gluten kumatha kuyambitsa chitetezo chamthupi ndikuwononga maselo am'mimba ().

Anthu ena amathanso kukhala ndi chidwi ndi gilateni ndipo amatha kukumana ndi vuto lakugaya chakudya chifukwa chodya zakudya zopatsa thanzi ().

Anthuwa ayenera kupewa kudya pasitala wopangidwa ndi tirigu kuti ateteze zizindikilo zoyipa. M'malo mwake, sankhani mbewu zonse zopanda gluten monga mpunga wofiirira kapena quinoa.

Kwa iwo omwe alibe matenda a leliac kapena chidwi cha gluten, gilateni yemwe amapezeka pasitala amatha kudyedwa popanda mavuto.

Chidule Mitundu yambiri ya pasitala imakhala ndi gluten, mtundu wa mapuloteni omwe angayambitse omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Kodi Pasitala Yambewu Yonse Ndi Njira Yabwino?

Mbeu zonse zimapangidwa kuchokera ku mbewu yonse ya tirigu. Zotsatira zake, ndizokwera kwambiri mu fiber, mavitamini ndi mchere kuposa mbewu zoyengedwa, zomwe zimangokhala ndi endosperm ya kernel ya tirigu.

Kudya nyemba zonse kumalumikizidwa ndi chiwopsezo chotsika cha matenda amtima, khansa yoyipa, matenda ashuga komanso kunenepa kwambiri (,,,).

Komabe, kumbukirani kuti pasitala yambewu yonse amapangidwa ndi ufa wa tirigu wathunthu womwe wapukutidwa.

Izi zimachepetsa phindu la mbewu zonse zomwe zimapezeka pasitala popeza mbewu zomwe zimakhala ndi tinthu tating'onoting'ono zimakumbidwa mwachangu kwambiri, zomwe zimapangitsa kuwonjezeka kwa shuga wamagazi ().

Chifukwa chake, maubwino a pasitala wopangidwa ndi njere zonse sangafanane ndi phindu la njere zosakhazikika, monga oats, mpunga wofiirira kapena quinoa.

Komabe, ngakhale pali kusiyana kochepa pazotsatira za pasitala woyengedwa ndi dzinthu zonse pa thanzi, pasitala yomwe imapangidwa kuchokera ku mbewu zonse zitha kukhala chisankho chabwino ngati mukufuna kuchepa thupi. Imakhala ndi ma calories ochepa komanso imakulitsanso kwambiri kuposa pasitala woyengedwa.

Pasitala yambewu yonse imakhalanso ndi micronutrients yambiri, kupatula mavitamini a B, omwe amawonjezeredwa pasitala wopindulitsa pokonza.

Chidule Pasitala yambewu yonse imapangidwa kuchokera ku ufa wa tirigu womwe wapukutidwa, ndikuchepetsa zotsatira zabwino za njere zonse. Komabe, pasitala wopangidwa kuchokera ku mbewu zonse amakhala ndi ma calories ochepa komanso ma carbs, komanso fiber komanso micronutrients yambiri.

Momwe Mungapangire Pasitala Kukhala Wathanzi

Mukamadya pang'ono, pasitala amatha kukhala gawo la zakudya zabwino. Pasitala yambewu yambewu ikhoza kukhala chisankho chabwino kwa ambiri, chifukwa imakhala ndi ma calories ochepa komanso ma carbs koma imakhala ndi fiber komanso michere yambiri.

Komabe, kuwonjezera pa mtundu wa pasitala yomwe mumasankha, zomwe mumayikulitsa ndizofunikira.

Ma calories amatha kusungunuka mwachangu powonjezera mafuta, ma calorie ambiri ngati msuzi wokometsera kirimu ndi tchizi. Ngati mukuyang'ana kulemera kwanu, pitani ndi mafuta azitona athanzi mtima, zitsamba zatsopano kapena ma veggies omwe mumawakonda m'malo mwake.

Muthanso kuwonjezera mapuloteni omwe mumakonda ndikusintha kukhala chakudya chamagulu.

Mwachitsanzo, nsomba ndi nkhuku zitha kuwonjezera zina zomanga thupi kuti mukhalebe okhutira komanso okhutira, pomwe broccoli, tsabola belu kapena tomato amatha kupereka michere ndi zina zowonjezera.

Nawa malingaliro ena ochepa pazakudya zabwino za pasitala:

• Spaghetti ya tirigu wathunthu ndi nsomba, mandimu ndi basil
• Zomera zophika masamba
• Pasitala saladi ndi feta, maolivi, tomato ndi kale
• Rotini ndi sipinachi-avocado msuzi ndi nkhuku

Chidule Kuti mukulitse chakudya chanu pasitala, onjezerani zokometsera monga mapuloteni, mafuta athanzi ndi masamba. Chepetsani msuzi wokhala ndi ma calorie apamwamba komanso tchizi.

Mfundo Yofunika Kwambiri

Pasitala ndichakudya chambiri padziko lonse lapansi ndipo chimakhala ndi michere yambiri.

Komabe, pasitala imakhala ndi ma carbs ambiri. Zakudya zamafuta apamwamba zimatha kukulitsa shuga m'magazi ndipo zimalumikizidwa ndi zovuta zina paumoyo.

Pachifukwa ichi, ndikofunikira kuti musayang'ane kukula kwa magawo ndikusankha zakudya zabwino pasitala wanu, monga masamba, mafuta athanzi komanso mapuloteni.

Pamapeto pake, kudziletsa ndikofunikira pankhani ya pasitala.

Ngakhale mutha kuzisangalala nthawi zina, ndikofunikira kuti muziphatikize ndi zakudya zina zopatsa thanzi ndikuonetsetsa kuti ndi gawo limodzi lokha la zakudya zabwino.