Iwo Bhinzi neMiriwo Pastas Ari Kunakira Iwe Here?

Zvemukati

• Ongororo ye

Bean uye pastas yemiriwo hachisi chinhu chitsva. Iwe unogona kunge uchizvidya kwechinguva (izvo zvinoita kuti utaure newaunoshanda naye nezve zvaakawana munguva pfupi yapfuura spaghetti squash inonyanya kurwadza). Asi sezvo isu tiri kuona yakawanda uye yakawanda pasita dzimwe nzira mumashefu ezvitoro, ngatitarisei tione kana ivo vachikosha chaizvo kuchinjanisa.

Kana zvasvika pakutenga mhando yebhokisi, mavara ekudya akakosha.

Vegetable-based pastas iyo iwe DIY (senge aya akasimudzwa mapapiro) ichagara iri sarudzo ine hutano. Asi kana iwe uchimanikidzwa kwenguva, iro bhokisi rakabhokisi rinogona kuve chinjana chinjana. Ingoita chokwadi chekuverenga chinyorwa usati watenga. "Mamwe mapasta emuriwo uye bhinzi anowanzo gadzirwa nemusanganiswa weupfu hwakatsetseka uyezve nekubatwa kwemiriwo, zvichiita kuti zvisiyane zvakanyanya nemuchena wepasta," anodaro Erin Palinski-Wade, R.D.N., C.D.E., munyori we 2-Day Diabetes Diet. Saka yako yakajairika boxed pasta ine vhezheni yakafumiswa nespinachi? Zvichida zvimwe zviripo zvekushambadzira kwete pane chero hukuru hwekudya zvinovaka muviri.

Izvo zvinongedzo odha zvinonyanya kukosha.

"Kana pasta yako yakazara muriwo kana bhinzi-yakavakirwa, saka icho chinofanira kunge chiri chekutanga chekudya," anodaro Carissa Bealert, R.D.N. "Izvo zvakanyorwa kumusoro kumusoro pane zvakanyorwa zvine huwandu hwazvo mune chigadzirwa." Palinski-Wade anobvumirana, achiwedzera kuti chinhu chekutanga chinofanira kuva hupfu hwebhinzi zana muzana. "Mhando dzakawanda dzinowedzera mumusanganiswa weupfu hwakafumiswa kana tsanga yakanatswa (senge hupfu hwemupunga chena), saka verenga kumashure kwebhokisi kutanga," anodaro.

Iwe uchiri kuda kutarisa zvikamu zvako.

Kunyangwe iwe uchidya lentil, chickpea, quinoa, kana imwe bhinzi-yakavakirwa pasita, macalorie achiri kuverenga, saka zvakakosha kuti urambe uchishumira hukuru mupfungwa kana iwe uri kuyedza kudzikisa huremu. Imwe bhonasi hombe yekuenda bhinzi pamusoro pehupfu? Aya mabhokisi akazadzwa nefiber uye mapuroteni, anodaro Palinski-Wade, zvichireva kuti uchanzwa wakaguta kudya zvishoma pane zvaunoita ndiro yenguva dzose yepasta.

Uye kana iyo pfungwa yekubheka chickpea pasita isinganzwike zvakafanana kwauri seyakabikwa, edza iyi 50/50 hunyengeri kubva kuna Bealert: "Sanganisa ndiro yako nehafu yakazara-gorosi pasita uye hafu yemuriwo kana bhinzi pasita yakaderera "carb nzira yekunakidzwa nepasta yaunoda."

Asi kana iwe uchishuvira chinyakare pasta, ingo idya.

Pastas dzemuriwo nebhinzi dzakakwana kune avo vari kutsvaga kuona macalorie akazara uye kuwana yakawanda yemazuva ese fiber uye mapuroteni mukudya kwavo. Asi dzimwe nguva, iwe unongoda mbiya yezvinhu zvakanaka. Uye izvo zvakanaka! "Pasita hachisi chikafu chakashata kana chikadyiwa zvine mwero," anodaro Bealert. "Chinokosha ndechekutarisa zvikamu zvako uye kuwedzera mumiriwo yose."

Ongororo ye