Iwo 6 Akanaka Mhando dzeGluten-Mahara Pasita uye maNoodles

Zvemukati

• 1. Brown Rice Pasita
• 2. Shirataki Noodles
• 3. Chickpea Pasita
• 4. Quinoa Pasita
• 5. Soba Noodles
• 6. Multigrain Pasita
• Icho Chinokosha

Kune vadikani vepasta, kuenda-isina-gluten kunogona kutaridzika kunge kunotyisa kupfuura kungochinjisa kwekudya.

Kunyangwe iwe uchitevera chikafu chisina-gluten nekuda kwechirwere chechiliac, kunzwisisika kune gluten kana zvaunofarira iwe, haufanire kusiya zvako zvaunofarira ndiro.

Kunyangwe pasita yechinyakare inowanzo gadzirwa uchishandisa hupfu hwegorosi, kune zvakawanda zveimwe nzira dzemahara-dzemahara dzinowanikwa.

Heano matanhatu emhando dzakanakisa pasituteni-isina ma noodles.

1. Brown Rice Pasita

Brown mupunga pasita ndeimwe yemhando dzakasiyana-siyana dzepasta isina gluten nekuda kwekunaka kwayo uye kugwinya - zvese zviri zviviri zvinoshanda mushe pane zvakawanda zvetsika pasita ndiro.

Inofananidzwa nemamwe marudzi mazhinji epasta, brown mupunga pasta ndiyo yakanaka sosi ye fiber, ine angangoita matatu magiramu mune imwechete-kapu (195-gramu) inoshambira pasita yakabikwa ().

Mucheka weBrown zvakare wakakwira mumicronutrients yakakosha senge manganese, selenium uye magnesium (2).

Uyezve, kutsvagurudza kunoratidza kuti iyo bran inowanikwa mune brown mupunga yakatakurwa nema antioxidants, makomputa ane simba anogona kubatsira kurwisa kukuvara kweiyo oxidative kumasero nekusimudzira hutano huri nani ().

Zvimwe zvidzidzo zvakaona kuti kudya mupunga wakasviba kunogona kuwedzera antioxidant mazinga muropa uye kunogona kubatsira mukudzivirira kusingaperi kwemamiriro akaita seshuga, gomarara uye chirwere chemwoyo (,).

Pfupiso Brown mupunga pasita isosi yakanaka ye fiber, zvicherwa uye antioxidants izvo zvinogona kukwidziridza hutano uye kudzivirira chirwere chisingaperi. Kunaka kwaro kwakapfava uye kugadzirwa kwemachira kunoita kuti chive chinotsiva chetsika zhinji dzemhando dzepasta.

2. Shirataki Noodles

Shirataki noodles inogadzirwa kubva paglucomannan, rudzi rwefibisi yakabviswa kubva pamudzi wechirimwa chekonjac.

Nekuti iyo fiber inopfuura nepakati pemukati mako isina kugayiwa, shirataki noodles inowanzove isina macalorie uye carbs.

Ivo vane gelatinous dhizaini uye vashoma vasina kana kuravira asi vanotora zvinonaka zvezvimwe zvinoshandiswa kana zvabikwa.

Uye zvakare, glucomannan fiber yakaratidzirwa kuwedzera kuonda uye kudzikisa mazinga e ghrelin, iyo mahormoni inosimudzira nzara (,).

Zvimwe zvidzidzo zvakaona kuti kuwedzera ne glucomannan kunogona kudzikisa huwandu hwecholesterol, kudzikamisa shuga yeropa uye kurapa kupatira (,,).

Nekudaro, ramba uchifunga kuti shirataki noodles dzinopa dzinenge dzisina macalorie kana zvinovaka muviri kune chako chikafu.

Neichi chikonzero, zvakanyanyisa kukosha kurongedza kumusoro kune zvinonaka zvetapira yako, senge mafuta-ane hutano mafuta, mavegi uye mapuroteni.

Pfupiso Shirataki noodles inogadzirwa kubva paglucomannan, mhando ye fiber isina macalorie uye inogona kubatsira kukurudzira kuonda, kudzikisa huwandu hwecholesterol, kudzora shuga yeropa uye kubvisa kuzvimbirwa.

3. Chickpea Pasita

Chickpea pasta ndeimwe nyowani nyowani yeguten-isina pasita iyo ichangobva kuwana yakawanda yekutarisisa pakati pevatengi vanoziva nezvehutano.

Izvo zvakafanana chaizvo neyakajairika pasita asi ine hint yeiyo chickpea kuravira uye zvishoma zvishoma zvinowoneka kugadzirwa.

Ichowo chakakwira-protein, yepamusoro-fiber imwe nzira, kurongedza anenge 13 magiramu eprotein uye 7 magiramu efaibha mune yega yega mairi (57-gramu) inoshumira ().

Mapuroteni uye fiber zvine chinozadza chiitiko uye zvinogona kubatsira kudzikisa koriori yako yekudya mukati mezuva rese kubatsira uremu kudzora (,,).

Muchokwadi, kumwe kudzidza kudiki mumadzimai gumi nemaviri kwakaona kuti kudya mukombe mumwe (mazana maviri emagiramu) enhokwe usati wadya kwakabatsira kudzikisa huwandu hweshuga yeropa, chishuwo uye kushandiswa kwekoriori mumashure mezuva, zvichienzaniswa nekudya kwekutonga ().

Uyezve, tsvagiridzo inoratidza kuti nhokwe dzinogona kuvandudza ura, dzikisa cholesterol uye nekudzora shuga yeropa (,).

Pfupiso Chickpea pasita ine mapuroteni uye faibha, ayo anogona kubatsira kudzora uremu uye kubatsira kugadzirisa ura, cholesterol nemazinga eshuga eropa.

4. Quinoa Pasita

Quinoa pasta inotsiviwa isina guten-yemapasta akajairika ayo anowanzo gadzirwa kubva kuquinoa yakasanganiswa nezvimwe zviyo, senge chibage nemupunga. Iyo inowanzo tsanangurwa seine hunyoro hushoma hunyoro ine nutty kuravira.

Chinhu chayo chikuru, quinoa, inozivikanwa chibage chakazara chinofarirwa nehupfumi hwayo, hwema hwakapfava uye hwakakwana hutano mabhenefiti.

Seimwe yeashoma mapuroteni akazara zvirimwa anowanikwa, quinoa inoburitsa dhivhiti ine moyo yeapfumbamwe akakosha amino acids anodiwa nemuviri wako ().

Quinoa zvakare yakanaka sosi yemamwe mavitamini akakosha uye zvicherwa, zvinosanganisira manganese, magnesium, phosphorus, folate, mhangura nesimbi (19).

Uyezve, quinoa pasita yakafuma mune fiber, ichipa anenge magiramu matatu efaibha mune yega yega 1/4-mukombe (43-gramu) inoshandiswa pasita yakaoma ().

Zvidzidzo zvinoratidza kuti faibha inogona kunonoka kuiswa kweshuga muropa kuteedzera mashuga eropa, kugadzirisa hutano hwekugaya nekusimudzira manzwiro ekuzara kudzivirira huremu (,,).

Pfupiso Quinoa pasita inogadzirwa kubva kuquinoa nezvimwe zviyo, senge chibage nemupunga. Iyo yakanaka sosi yeprotein, fiber uye micronutrients uye inogona kubatsira kune hutano hwekugaya, kudzora shuga yeropa uye uremu hwekuchengetedza.

5. Soba Noodles

Soba noodles imhando yepasta yakagadzirwa kubva kuhupfu hwebhakkwheat, chirimwa chinowanzo kurimwa nekuda kwembeu dzayo dzakauchika senge mbeu.

Ivo vane nutty kuravira neine chewy, giraidhi dhizaini uye inowanikwa mune akawanda akasiyana maumbirwo uye saizi.

Soba noodles yakaderera mumakoriyori kupfuura akawanda marudzi epasta yechinyakare asi ichiri kupa huwandu hwakanaka hweprotein uye fiber.

Maawa maviri (56-gramu) anoshandiswa akabikwa soba noodles ane anenge magiramu manomwe epuroteni, 3 magiramu efaibha uye huwandu hwakanaka hwemakemikari anokosha anoverengeka senge manganese uye thiamine (, 25).

Zvidzidzo zvinoratidza kuti kudya buckwheat kunogona kusangana nekuvandudzwa kwecholesterol mazinga, kuwedzerwa kweropa uye uremu mutemo (,).

Soba noodles zvakare ine yakaderera glycemic index kupfuura mamwe masitashi, zvichireva kuti kudya soba noodles hakuzowedzere ako mashuga eropa zvakanyanya ().

Nekudaro, cherekedza kuti vamwe vagadziri vanosanganisa hupfu hwebhakkwheat nemamwe marudzi eupfu pavanogadzira urwu rudzi rwemasodhu.

Ive neshuwa yekutarisa izvo zvinongedzo zvakanyatso chengetedza uye kudzivirira chero zvigadzirwa zvine hupfu hwegorosi kana hupfu chena kana iwe uine chirwere checliac kana kunzwisisika kweguteni.

Pfupiso Soba noodles ndiwo mhando yesodha inogadzirwa neupfu hwebhakkwheat. Kudya buckwheat kwakabatanidzwa nekuvandudza moyo hutano, uremu kudzora uye shuga zveropa.

6. Multigrain Pasita

Mhando dzakawanda dzepasta isina guten inogadzirwa uchishandisa musanganiswa wezviyo zvakasiyana, kusanganisira chibage, mapfunde, buckwheat, quinoa, mupunga uye amaranth.

Iko kukosha kwehutano hweaya marudzi epasta anogona kusiyanisa zvakanyanya zvichienderana nekuti ndeapi marudzi ezviyo anoshandiswa.Inogona kunge iine chero pakati pe4-9 gramu eprotein uye 1-6 magiramu e fiber pa2-ounce (57-gramu) inoshumira (,,).

Kune iyo yakawanda chikamu, multigrain pasta inogona kuve yakanaka imwe nzira kune yakajairwa pasita yeavo vane chirwere chechiliac kana kunzwisisika kweguteni.

Multigrain pasta inowanzo kuve padyo mukuravira uye kugadzirwa kune yechinyakare pasta. Kungochinjana kuri nyore kunogona kuita ako ese aunofarira mabikirwo e-gluten-asina.

Zvisinei, zvakakosha kunyatsocherechedza kune zvigadzirwa zvemavara uye kurega zvigadzirwa zvakaremerwa nemafuta, zvinowedzera uye zvinoumba zvine gluten.

Pfupiso Multigrain pasta inogadzirwa nezviyo zvakaita sezviyo, mapfunde, buckwheat, quinoa, mupunga uye amaranth. Kazhinji inowirirana pasita yenguva dzose maererano nekuravira uye magadzirirwo, asi chimiro chenyama chinogona kusiyanisa zvichibva pazvinhu zvacho.

Icho Chinokosha

Kunyangwe pasita inogona kunge yakambofungidzirwa izere kubva patafura kune avo vari pane isina-gluten kudya, ikozvino kune zvakawanda sarudzo dziripo.

Ive neshuwa yekusarudza zvigadzirwa zvinozivikanwa kuti zvine gluten-isina uye kaviri tarisa izvo zvinongedzo chitambi kuti udzivise kusvibiswa kwemuchinjikwa uye zvakashata mhedzisiro.

Pamusoro pezvo, ramba uchidya zvine mwero uye ubatanidze pasita yako nezvimwe zvinoshandiswa zvinovaka muviri kuti uwedzere mabhenefiti ehutano nekuchengetedza kudya kwakaringana.