Njira Zapamwamba Zapamwamba Zapakati pa 11 za Pasitala ndi Zakudyazi

Zamkati

• 1. Msuzi wa Spaghetti
• 2. Masamba auzimu
• 3. Lasagna wabiringanya
• 4. Zakudyazi Kabichi
• 5. Msuzi wa Caulifulawa Msuweni
• 6. Achibale a Celeriac
• 7. Mphukira
• 8. Zakudyazi anyezi
• 9. Zakudyazi za Shirataki
• 10. Zakudyazi za Tofu
• 11. Pasitala wa M'nyanja
• Mfundo Yofunika Kwambiri

Pasitala ndi chakudya chosunthika chomwe chimadyedwa mzikhalidwe zambiri. Komabe, imadziwikanso kuti imakhala ndi ma carbs ambiri, omwe anthu ena angafune kuchepetsa.

Mungafune kupewa pasta kapena ma carb a tirigu mukamadya zakudya zochepa, osagwirizana ndi gilateni kapena mumangofuna kupewa kumva kuti ndinu otupa komanso osasangalala mukamadya.

Koma ngati simukufuna kutaya kwathunthu pasitala ndi msuzi wosasangalatsa omwe amabwera nawo, mutha kukhala ndi chidwi ndi njira zotsika kwambiri za carb.

Nazi njira 11 zokoma za carb m'malo mwa pasitala ndi Zakudyazi.

1. Msuzi wa Spaghetti

Spaghetti sikwashi ndi njira yabwino yopangira pasitala. Masamba okhuthalawa adachokera ku North and Central America ndipo ali ndi mnofu wachikasu-lalanje.

Mukaphika, mnofu wake ukhoza kupatulidwa ndi mphanda mu zingwe zomwe zimafanana ndi Zakudyazi za spaghetti - chifukwa chake limadziwika.

Pa magalamu 6.5 a carbs pa 3.5 ounces (100 magalamu), sikwashi ya spaghetti imangokhala ndi 20% ya ma carbs omwe mungayembekezere kuchuluka kwa pasitala (1, 2).

Nthawi yomweyo, imakhala ndi mavitamini A, C, E, K komanso mavitamini ambiri a B (1).

Kuti mukonzekere, pindani sikwashi m'malo angapo ndi mphanda, kenako muuphike kwa mphindi 30-45 pa 350 ℉ (180 ℃).

Sikwashi ya Spaghetti amathanso kuiphika kwa mphindi 20 kapena kung'ambika pakati ndikuthira ma microwave pamwamba kwa mphindi 6-8.

Mukakonzeka, gwiritsani ntchito mphanda kuti mulekanitse mnofuwo kukhala zingwe zonga spaghetti komanso pamwamba ndi msuzi.

Chidule Sikwashi ya spaghetti imatha kuphikidwa, kusungunulidwa ndi ma microwave kapena kuphika ndipo imapereka njira yabwino, yopatsa michere m'malo mwa Zakudyazi za spaghetti.

2. Masamba auzimu

Kwazaka zingapo zapitazi, ndiwo zamasamba zokometsera zomwe zadzetsa mavutowo zadzaza dziko lophikira - ndipo ndichoncho, chifukwa zimapereka njira yosavuta komanso yosangalatsa yowonjezeramo masamba pazakudya zanu.

Masamba otenthedwa ndi omwe adadulidwa ndi spiralizer - chida cha kukhitchini chomwe chimagwiritsidwa ntchito kudula masamba azitali zazitali zomwe zimafanana ndi Zakudyazi.

Zomera zambiri zimatha kutenthedwa, koma zotchuka kwambiri ndi zukini, kaloti, turnips, beets ndi nkhaka.

Kuphatikiza pa kukhala wotsika katatu mpaka katatu mu carbs kuposa pasitala, Zakudyazi zamasamba ndizopezekanso kwambiri zama fiber, mavitamini ndi mchere (3, 4, 5, 6, 7).

Kuwonjezera masamba ena pazakudya zanu kumatha kukhala kopindulitsa kwambiri ndipo kumachepetsa chiopsezo chanu cha matenda ambiri, kuphatikiza matenda amtima, shuga komanso mitundu ina ya khansa. Kudya masamba ambiri kungathandizenso kuchepetsa thupi (,,,).

Kuti mupange masamba owotchera, mufunika spiralizer, ngakhale peeler yamasamba itha kugwiritsidwa ntchito mwanjira ina.

Osasenda masamba anu, popeza peel ndi pomwe masamba amasungira zakudya zake zambiri (12, 13).

Masamba otenthedwa akhoza kudyedwa ozizira kapena ofunda. Ngati mukufuna kuwawotcha, ponyani Zakudyazi zamasamba m'madzi otentha kwa mphindi 3-5 musanaphike koma zolimba - zotchedwa al dente. Kumwa mopitirira muyeso kumapangitsa kuti asatayike.

Chidule Masamba otenthetsedwa amapereka zakudya zopatsa thanzi m'malo mwa pasitala ndipo amatha kudya kapena kuzizira.

3. Lasagna wabiringanya

Biringanya, wotchedwanso aubergine, amachokera ku India. Ngakhale kuti mabulosi amawoneka ngati mabulosi, nthawi zambiri amadya ngati masamba.

Kutulutsa kwa ola 3.5 (100 magalamu) a biringanya kumakhala ndi magalamu 9 a carbs, omwe amakhala pafupifupi ma carbs ochepera 3.5 kuposa pasitala wofanana (2, 14).

Komanso ndi gwero labwino la fiber, mavitamini ndi michere - makamaka vitamini K, thiamine ndi manganese (14).

Kuti mukonzekere biringanya wanu lasagna, yambani kudula ichi chokoma cha nightshade kutalika kukhala magawo oonda.

Kenaka tsambani mbali zonsezo ndi mafuta ndikuwotcha magawo mpaka ofewa ndi golide, ndikuwatembenuza kamodzi. Gwiritsani ntchito magawo okazinga a biringanya m'malo mwa mapepala a pasitala popanga lasagna.

Muthanso kudumpha sitepe yokazinga ndikugwiritsa ntchito magawo awisiwo ngati mukufuna mbale yophika.

Chidule Biringanya ndi carb yotchuka kwambiri, yopatsa thanzi pasitala m'maphikidwe a lasagna.

4. Zakudyazi Kabichi

Ndi anthu ochepa omwe amaganiza kuti kugwiritsa ntchito kabichi ngati cholowa m'malo, koma ndizosavuta m'malo mwake.

Pafupifupi magalamu 6 a carbs pa ma ola 3.5 (100 magalamu), imakhala yotsika kwambiri mu carbs. Chodabwitsa, kuchuluka kwa kabichi kumapereka 54% ya Reference Daily Intake (RDI) ya vitamini C ndi 85% ya RDI ya vitamini K.

Kabichi ndichinthu chabwino kwambiri chosangalalira ndipo chimakhala ndi mavitamini ndi michere yambiri (15).

Mutha kugwiritsa ntchito masamba a kabichi wathunthu m'malo mwa masamba a lasagna. Kapenanso, dulani mutu wa kabichi mu Zakudyazi zoonda kuti mugwiritse ntchito pad thai kapena lo mein. Kumbukirani kuti masamba oyandikira kwambiri ndi olimba kwambiri ndipo amatha kuwawa.

Mukadula, tsitsani kabichi m'madzi otentha kwa mphindi pafupifupi ziwiri.

Ngati amagwiritsidwa ntchito pa lasagna, masamba a kabichi amakhala okonzeka pomwe amatha kupindika mosavuta osaphwanya. Adzaphika mu uvuni, choncho musawaphike kwa nthawi yayitali.

Ngati mukugwiritsa ntchito Zakudyazi za kabichi pachina chilichonse kupatula mbale ya uvuni, zichotseni m'madzi mukakhala zofewa kupyoza ndi mphanda.

Chidule Kabichi ndi njira yachilendo koma yopatsa thanzi kuposa pasitala wa tirigu. Itha kugwiritsidwa ntchito ngati m'malo mwa pasitala mumaphika kapena lasagna mbale.

5. Msuzi wa Caulifulawa Msuweni

Mwina mudamvapo zakugwiritsa ntchito kolifulawa m'malo mwa mpunga. Koma zitha kusintha m'malo mwa msuwani.

Kolifulawa ndi masamba obetcherana omwe amakhala ndi zabwino zambiri, kuphatikiza kuchepa kwa khansa ina. Ndi yotsika kwambiri mu carbs ndipo imakhala ndi fiber, folate ndi mavitamini C, E ndi K (, 17, 18).

Kolifulawa ili ndi magalamu anayi a carbs pa ma ola 3.5 (100 magalamu), 13% monga pasitala (2, 18).

Kuti mugwiritse ntchito m'malo mwa msuwani, chotsani kolifulawa ndikuyika florets kudzera pachakudya mpaka atadulidwa mu kukula kwa mpunga.

Kugunda kwa ntchito kumagwira ntchito bwino, chifukwa simukufuna kuphatikiza.

Thirani mafuta pang'ono mu skillet wamkulu ndikuwombera kolifulawa msuwani kwa mphindi 1-2. Kenako ndikuphimba ndi chivindikiro ndikuphika zowonjezera mphindi 5-8, kapena mpaka mwachifundo.

Zomaliza zitha kugwiritsidwa ntchito ngati msuwani m'maphikidwe.

Chidule Kolifulawa ndi njira imodzi yotsika kwambiri ya carb kuposa msuwani. Ndizopatsa thanzi ndipo zitha kukupatsani zowonjezera zowonjezera zaumoyo.

6. Achibale a Celeriac

Celeriac imachokera ku Mediterranean ndipo imakhudzana ndi udzu winawake. Ndi muzu masamba womwe uli ndi udzu winawake wonga udzu, zonunkhira pang'ono.

Celeriac ndi wolemera kwambiri mu phosphorous, manganese, vitamini C ndi vitamini B6 (19).

Ili ndi ma carbs pang'ono kuposa kolifulawa, pa magalamu 6 pa ma ola 3.5 (100 magalamu). Komabe, zimapanganso njira ina yathanzi kuposa pasitala.

Kuti mukonzekere msuwani wambiri, dulani masambawo mzidutswa tating'ono ting'ono. Kenako, tsatirani momwemonso momwe mungakhalire ndi kolifulawa, ndikuiyika mu purosesa yazakudya ndikuyiyika mpaka itafika bwino.

Chidule Celeriac, ina yotsika kwambiri ya carb m'malo mwa msuwani, imakonda kwambiri udzu winawake ndipo imapereka phosphorous yambiri, komanso zakudya zina.

7. Mphukira

Zipatso ndi mbewu zomwe zamera ndikukhala zomera zazing'ono kwambiri.

Mitundu yambiri ya mbewu imatha kumera. Mwachitsanzo, zimamera kuchokera ku nyemba, nandolo, njere, mbewu za masamba, mtedza ndi njere zina.

Zakudya zomwe zimamera zimasiyanasiyana kutengera mtundu wa mbewu. Komabe, ziphuphu nthawi zambiri zimakhala zochepa mu carbs ndipo zimakhala ndi mapuloteni, folate, magnesium, phosphorus, manganese ndi mavitamini C ndi K. (20, 21, 22).

Amachokera ku 7% ya zipatso za nyemba mpaka 70% pazomera za mphodza za carb ya pasitala (2).

Kuphukira kumathandizanso kuchepetsa kuchuluka kwa zinthu zomwe zimapezeka m'mbewu. Izi zimapangitsa kuti ziphuphu zikhale zosavuta kuti thupi lanu lizitha kupukusa (23).

Kuti musinthe pasitala ndi mphukira, choyamba muwapukuse ndi kuwira kwa masekondi pang'ono, ndikuchotsa nthawi yomweyo. Kenako thawirani madzi ozizira pazomera zanu kuti musiye kuphika. Kukhetsa ndi pamwamba ndi msuzi mumaikonda.

Ndikoyenera kudziwa kuti mphukira nthawi zambiri zimalumikizidwa ndi chiopsezo chowonjezeka cha poyizoni wazakudya. Onetsetsani kuti mumagula zipatso zatsopano za firiji kuti muchepetse chiopsezo cha matenda obwera chifukwa cha chakudya (24).

Chidule Zimamera ndizosintha msanga pasitala - yotsika kwambiri mu carbs, yokhala ndi michere yambiri komanso yosavuta kukumba. Gulani zipatso zatsopano, za mufiriji kuti muchepetse chiopsezo chakupha.

8. Zakudyazi anyezi

Anyezi ndi malo osakanikirana koma osazolowereka a pasitala.

Amakhala ndi 1/3 ya carbs wa pasitala wamba ndipo ali ndi fiber, vitamini C, B6, folate, potaziyamu ndi phosphorus (2, 25).

Anyezi nawonso ndi gwero lalikulu la flavonoid antioxidants, omwe amapereka maubwino azaumoyo, monga kuthamanga kwa magazi komanso thanzi la mtima (,).

Pofuna kudyetsa anyezi wanu, peel ndi kuwadula mu magawo a 1/4-cm (0.5-cm), kenaka patulani mphete iliyonse ndikuyiyika poto yayikulu yokazinga. Thirani mafuta, mchere ndi tsabola ndikuwotchera kwa mphindi 30, kapena mpaka anyezi ayambe bulauni. Onetsetsani pakati pakukazinga.

Pomaliza, pamwamba ndi msuzi ndi zokongoletsa zomwe mumakonda.

Chidule Anyezi ndi njira yokometsera, yotsika kwambiri ya carb m'malo mwa pasitala. Ali ndi michere yambiri komanso mankhwala opindulitsa omwe angalimbikitse thanzi lanu.

9. Zakudyazi za Shirataki

Zakudyazi za Shirataki ndizotalika, zoyera zoyera zomwe zimadziwikanso kuti konjac kapena Zakudyazi zozizwitsa.

Ndiwotchuka, wotsika kwambiri wa carb m'malo mwa pasitala chifukwa amadzaza kwambiri koma amakhala ndi ma calories ochepa. Zimapangidwa kuchokera ku mtundu wa ulusi wotchedwa glucomannan, womwe umachokera ku chomera cha konjac.

Glucomannan ndi ulusi wosungunuka, zomwe zikutanthauza kuti zimatha kuyamwa madzi ndikupanga gel osalala m'matumbo mwanu. Izi zimachedwetsa chimbudzi chanu, chomwe chingakuthandizeni kuti mukhale ndi nthawi yayitali ().

Mitundu yosungunuka imapatsa chakudya m'matumbo anu, omwe amatulutsa mafuta amfupi (SCFAs). Ma SCFA amaganiziridwa kuti amathandizira kuchepetsa kutupa ndikulimbikitsa chitetezo chokwanira (,,).

Zakudyazi za Shirataki ndizosavuta kukonzekera. Ingomasulani ndi kutsuka bwino pansi pamadzi otentha kuti muchotse madziwo ndikuwotha moto. Kenako onjezani msuzi wanu wosankha.

Kapenanso, mutha kutenthetsa Zakudyazi mu skillet. Izi zichotsa ena mwa madzi owonjezera ndikusandutsa kapangidwe kake kachisakasa kameneka kukhala kofanana ndi tinthu tina tambiri.

Chidule Zakudyazi za Shirataki ndi njira yotsika kwambiri ya carb, yotsika kwambiri kuposa pasitala. Amakhalanso ndi fiber yosungunuka, yomwe ingakuthandizeni kuti mukhale ndi nthawi yayitali.

10. Zakudyazi za Tofu

Zakudyazi za Tofu ndizosiyana ndi Zakudyazi zachikhalidwe za shirataki. Zimapangidwa kuchokera ku tofu wosakanikirana ndi glucomannan fiber ndipo zimangopatsa owonjezera ochepa ma calories ndi ma carbs.

Gulani Zakudyazi zomwe zidapakidwa ndikuzikonza momwe mungapangire Zakudyazi.

Tofu ali ndi mapuloteni ambiri komanso opindulitsa pazomera ndipo amatha kuteteza ku matenda, monga matenda amtima, matenda ashuga ndi khansa zina (,,,,).

Chidule Zakudyazi za Tofu zimapangidwa kuchokera ku nyama yodziwika bwino yopanga soya ndikunyamula zomanga thupi zambiri m'mbale yanu.

11. Pasitala wa M'nyanja

Pasitala wam'madzi ndi njira yotsika kwambiri ya carb m'malo mwa pasitala.

Zimangokhala ndi udzu wam'madzi womwe udakololedwa, kutsukidwa ndikuumitsidwa. Chifukwa chake, zidzawonjezera kukoma konga nyanja ku mbale yanu.

Ngakhale udzu wam'madzi mwachilengedwe umakhala wochepa ma calories ndi ma carbs, umadzaza ndi mchere. Ndi gwero lolemera kwambiri la vitamini K, folate, magnesium, calcium ndi iron. Imaperekanso ayodini wabwino kutengera mitundu (, 38, 39).

Zomera zapamadzi zapakati pa 30% ya carb wokhala ndi pasitala wa tirigu (2).

Mitundu yamchere yomwe imagwiritsidwa ntchito m'malo mwa pasitala mwachilengedwe imafanana ndi spaghetti kapena fettuccine. Pophika, ingoikani m'madzi otentha kwa mphindi 5-15 kapena mpaka udzuwo uzikwaniritsa kusasinthasintha kwanu.

Kapenanso, yesani kuwotcha Zakudyazi zam'madzi kwa mphindi 20-35. Izi zimawapatsa mwayi wosasunthika.

Chidule Seaweed ndizosintha m'malo mwa pasitala. Kumbukirani kuti zidzawonjezera kukoma kwa nyanja kuzakudya zanu.

Mfundo Yofunika Kwambiri

Pali njira zambiri zotsika ndi carb m'malo mwa pasitala.

Zomera zatsopano, zam'madzi zam'madzi komanso zobwezeretsa mchere ndizosankha zomwe zimakonda kwambiri. Izi zimangokhala ndi ma carbs ochepa komanso mavitamini, michere ndi zinthu zina zopindulitsa kuposa pasitala wakale wa tirigu.

Ingoponyani Zakudyazi zatsopano ndi msuzi womwe mumakonda ndi kusangalala nawo.