Pasita ine hutano here kana haina hutano?

Zvemukati

• Chii Chinonzi Pasita?
• Yakanatswa Pasita Inonyanya Kudya
• Nutrients mune Yese-Zviyo Vs. Yakanatswa Pasita
• Pasita Yakakwira muCarbs
• Gluten muPasta Inogona Kukonzera Matambudziko Kune Vamwe Vanhu
• Iko Yese-Zviyo Pasika Sarudzo Iri Nani?
• Maitiro Ekuita Pasika Ive Noutano
• Icho Chinokosha

Pasita yakakwira muma carbs, ayo anogona kunge akaipa kwauri kana ukadyiwa muhuwandu hwakawanda. Iyo zvakare ine gluten, mhando yeprotein inokonzeresa nyaya kune avo vane gluten-inonzwisisa.

Kune rimwe divi, pasita inogona kupa zvinovaka muviri izvo zvakakosha kuhutano.

Ichi chinyorwa chinotarisa humbowo uye chinoona kuti pasita yakanaka here kana yakaipa kwauri.

Chii Chinonzi Pasita?

Pasita imhando yemanyuchi ayo akajairwa kugadzirwa nedurum gorosi, mvura kana mazai. Iyo inoumbwa mumhando dzakasiyana dzedhodhi uye wozobikwa mumvura inodzika.

Mazuva ano, zvigadzirwa zvakawanda zvinotengeswa sepasta zvinogadzirwa kubva kune zvakajairika gorosi. Nekudaro, maoodles akafanana anogona kugadzirwa kubva kune imwe tsanga, senge mupunga, bhari kana buckwheat.

Dzimwe mhando dzepasta dzinonatswa panguva yekugadzirisa, kubvisa kernel yegorosi ye bran uye hutachiona, kubvisa zvakawanda zvinovaka muviri.

Dzimwe nguva pasita yakanatswa inowedzerwa, zvichireva kuti ine zvimwe zvinovaka muviri, zvakaita seB mavitamini uye iron, yakawedzerwa mukati.

Yese-yezviyo pasita inowanikwawo, iyo ine zvese zvikamu zvegorosi kernel.

Mienzaniso mishoma yemhando dzinowanzodyiwa dzepasta dzinosanganisira:

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

Kazhinji toppings yepasta inosanganisira nyama, sosi, chizi, miriwo nemishonga.

Pfupiso Pasita inogadzirwa nedurum gorosi nemvura, asi ma noodles anogona kugadzirwa kubva kune zvimwe zviyo zvakare. Yakanatswa, yakafumiswa uye yakazara-zviyo pastas zviripo.

Yakanatswa Pasita Inonyanya Kudya

Vazhinji vanhu vanosarudza yakanatswa pasita, zvichireva kuti gorosi tsanga rakabviswa hutachiona ne bran pamwe nezvakawanda zvehutano zvirimo.

Yakanatswa pasita yakakwira mumacalorie uye yakadzika mune fiber. Izvi zvinogona kukonzera kudzikira kwekunzwa kwekuzara mushure mekuzvidya, zvichienzaniswa nekudya yakakwira-fiber, yakazara-gorosi pasita.

Imwe ongororo yakawana kuti yakazara-yezviyo pasita yakadzikisa kudya uye kuwedzera kuzadza kupfuura yakanatswa pasita ().

Nekudaro, zvimwe zvidzidzo zvakawana mhedzisiro yakavhengana maererano nezvakanaka zvepasta yezviyo. Chidzidzo chakasanganisira vatori vechikamu gumi nevatanhatu chakawana kuti pakanga pasina mutsauko mumashuga eropa mushure mekudya pasita yakanatswa kana yakazara-gorosi pasita ().

Zvakadaro, zvidzidzo zvakawanda zvakawana kuti kudya yakawanda yemakarobhu yakanatswa kunogona kuve nehutano husina kunaka.

Semuenzaniso, kudzidza kunosanganisira vanhu 117,366 vakawana kuti kudya kwakanyanya kwecarb, kunyanya kubva kuzviyo zvakanatswa, kwakabatanidzwa nenjodzi yekuwedzera yechirwere chemwoyo ().

Kumwe kuongorora kwevanhu 2,042 kwakawanawo kuti yakakwenenzverwa tsanga yekudyiwa yezviyo yaibatanidzwa nekuwedzera chiuno chakakomberedza, BP, shuga yeropa, yakaipa LDL cholesterol, ropa triglycerides uye insulin kuramba ().

Nekudaro, zvimwe zvidzidzo zvinotarisa zvakanyanya pahutano hwepasta yakanatswa inodiwa.

Izvo zvinofanirwawo kucherechedzwa kuti iyo glycemic index yepasta iri mune yakaderera kusvika yepakati renji, iri yakaderera pane iya yezvimwe zvakawanda zvakagadziriswa zvekudya ().

Pfupiso Yakanatswa pasita ndiyo inonyanya kufarirwa mhando yepasta. Kudya zvakanatswa carbs kwave kwakabatana neyakawedzera njodzi yehosha yemoyo, yakakwira ropa shuga uye insulin kuramba.

Nutrients mune Yese-Zviyo Vs. Yakanatswa Pasita

Yese-yezviyo pasita inowanzo kuve yakakwira mu fiber, manganese, selenium, mhangura uye phosphorus, nepo yakanatswa, yakafumisa pasita inowanzo kuve yakakwira musimbi uye B mavitamini.

Yese-yezviyo pasita zvakare yakaderera mumakori uye yakakwira mu fiber uye mamwe micronutrients kupfuura yakanatswa pasita.

Fiber inofamba nepakati pematumbo isina kugayaniswa uye inobatsira kusimudzira kuzara. Neichi chikonzero, iyo yakazara-yezviyo pasita inogona kuve inoshanda zvakanyanya kupfuura yakanatswa pasita mukuderedza chishuwo uye zvishuwo.

Kuti uenzanise, heino zvinovaka muviri zvinowanikwa mukapu imwe chete yakabikwa, yakazara-gorosi spaghetti maringe nekapu imwe yemaspaghetti yakabikwa yakagadziridzwa uye yakafumiswa (6, 7):

	Yese-Gorosi Spaghetti	Yakanatswa / Yakagadziridzwa Spaghetti
Makorori	174	220
Mapuroteni	7.5 magiramu	8.1 magiramu
Carbs	37 magiramu	43 gramu
Fiber	6 magiramu	2.5 magiramu
Mafuta	0.8 magiramu	1.3 magiramu
Manganese	97% yeiyo RDI	23% yeiyo RDI
Selenium	52% yeiyo RDI	53% yeiyo RDI
Mhangura	12% yeiyo RDI	7% yeiyo RDI
Phosphorus	12% yeiyo RDI	8% yeiyo RDI
Magnesium	11% yeiyo RDI	6% yeiyo RDI
Thiamin (B1)	10% yeiyo RDI	26% yeiyo RDI
Folate (B9)	2% yeiyo RDI	26% yeiyo RDI
Niacin (B3)	5% yeiyo RDI	12% yeiyo RDI
Riboflavin (B2)	4% yeiyo RDI	11% yeiyo RDI
Iron	8% yeiyo RDI	10% yeiyo RDI

Pfupiso Yese-yezviyo pasita ine huwandu hwakawanda hwefibre, manganese uye selenium. Yakanatswa pasita yakakwira mumacalorie, carbs, B mavhitaminzi uye iron asi yakaderera mu fiber uye mazhinji mamwe micronutrients.

Pasita Yakakwira muCarbs

Pasita yakakwira muma carbs, ine kapu imwe chete inoshumirwa spaghetti yakabikwa ine magiramu ari pakati pe37-43 gramu, zvichienderana nekuti yakanatswa kana tsanga (6, 7) here.

Carbs inoputswa pasi nekukurumidza kuita glucose muropa, izvo zvinoguma nekukwira kwakasimba mushuga yeropa. Yakanatswa pasita, kunyanya, yakakwira mu carbs uye yakadzika mu fiber kupfuura yakazara-gorosi pasita.

Pamusoro pezvo, akareruka carbs senge yakanatswa pasita inogedzwa nekukurumidza zvakanyanya, zvichitungamira kune inowedzera nzara uye yakanyanya njodzi yekudya zvakanyanya ().

Nechikonzero ichi, avo vane chirwere cheshuga vanorayirwa kuti vachengetedze carb inodya zvine mwero uye vanodya yakawanda fiber. Kuita shanduko idzi kunononoka kutora kweshuga muropa uye kunobatsira kuchengetedza mwero weshuga muropa.

Zvikafu zvepamusoro-carb zvakave zvakare zvakabatanidzwa kune akawanda mamiriro ehutano, anosanganisira:

• Chirwere cheshuga: Zvimwe zvidzidzo zvakaratidza kuti kudya kwepamusoro-carb kunogona kusangana nenjodzi yekuwedzera chirwere cheshuga (,,).
• Metabolic chirwere: Imwe ongororo yakawana kuti avo vaidya huwandu hwakawanda hwemacarbbs kubva kuzvikafu zvine starch vakawedzera zvakapetwa kaviri mukana wekukudziridza metabolic syndrome, boka remamiriro ezvinhu anowedzera njodzi yako yechirwere chemwoyo ().
• Kufutisa: Chimwe chidzidzo chakawana kuti kudya chikafu chine yakakwira glycemic index, inova chiyero chekuti chikafu chinokurumidza kuwedzera sei shuga yeropa, chakasungirirwa kune huremu hwemuviri ().

Nekudaro, zvese izvi zvidzidzo ndezvekutarisa, zvichireva kuti zvinongoratidza kusangana.

Kuenderera mberi nekutsvagisa kunodiwa kuti uone kuti yakawanda sei basa rekutakura carb inogona kuve pane aya mamiriro pamwe nezvimwe zvinhu.

Pfupiso Pasita yakakwira mumacarbs. Kudya-kwakakwirira-carb kunogona kusimudza huwandu hweshuga yeropa uye kunogona kusangana neyakawedzera njodzi yeshuga, metabolic syndrome uye kufutisa.

Gluten muPasta Inogona Kukonzera Matambudziko Kune Vamwe Vanhu

Ipo paine akasiyana akasarudzika-asina pasta mapundu anowanikwa, echinyakare pasta ine gluten.

Gluten mhando yemapuroteni anowanikwa mugorosi, bhari uye rye. Kune vanhu vazhinji, gluten inoshivirirwa zvakanaka uye haina kukonzera chero matambudziko.

Nekudaro, kune avo vane chirwere checliac, kudya chikafu chine gluten kunogona kukonzera immune immune uye kunokanganisa maseru emukati mudumbu ().

Vamwe vanhu vanogona zvakare kuva nehanya ne gluten uye vanogona kusangana nenyaya dzekuzeya semhedzisiro yekudya zvineguteni zvine chikafu ().

Vanhu ava vanofanirwa kudzivirira kudya pasita yakagadzirwa negorosi kudzivirira zviratidzo zvisina kunaka. Panzvimbo iyoyo, sarudza zviyo zvisina guteni zvisina mupunga wakasvibira kana quinoa.

Kune avo vasina chirwere chechiliac kana kunzwisisika kweguteni, guten inowanikwa mupasta inogona kudyiwa zvakachengeteka pasina matambudziko.

Pfupiso Mhando zhinji dzepasta dzine gluten, mhando yeprotein iyo inogona kukonzeresa kusagadzikana mune avo vane chirwere checliac kana kunzwisisika kweguteni.

Iko Yese-Zviyo Pasika Sarudzo Iri Nani?

Mbeu dzese dzinogadzirwa kubva kuzere gorosi kernel. Nekuda kweizvozvo, iwo akakwirira mune fiber, mavitamini uye zvicherwa kupfuura zviyo zvakanatswa, izvo zvine chete endosperm yegorosi kernel.

Kudya zviyo zvese kwave kuchisanganiswa nenjodzi yakaderera yechirwere chemoyo, kenza yemavara, chirwere cheshuga uye kufutisa (,,,).

Nekudaro, ramba uchifunga kuti izere-gorosi pasita inogadzirwa kubva kuzere-gorosi furawa iyo yakapwanywa.

Maitiro aya anoderedza zvinobatsira zvezviyo zvese zvinowanikwa mupasta sezvo zviyo zvine zvidimbu zvidiki zvinogayirwa nekukurumidza, zvichitungamira mukuwedzera kukuru mushuga yeropa ().

Naizvozvo, mabhenefiti epasta akagadzirwa kubva muzviyo zvakakwana haaenzaniswe nezvakanaka zvezviyo zvakazara, senge oats, mupunga wakasviba kana quinoa.

Zvakadaro, nepo paine musiyano mudiki mumhedzisiro yepastas yakacheneswa uye yakazara-zviyo pane hutano, pasita inogadzirwa kubva kuzere zviyo inogona kunge iri sarudzo iri nani kana iwe uri kutsvaga kuonda. Iyo yakaderera mumakirori uye yakakwira mukugutsa-kuwedzera fiber kupfuura yakanatswa pasita.

Yese-yezviyo pasita inewo yakakwira huwandu hwakawanda hwemicronutrients, tisingabatanidzi nemaB mavitamini, ayo anowedzerwa kumashure mupfuma yakagadziriswa panguva yekugadzirisa.

Pfupiso Yese-yezviyo pasita inogadzirwa neupfu hwegorosi iyo yakave yakapwanywa, ichideredza yakawanda yemhedzisiro inobatsira yezviyo zvese. Nekudaro, pasita inogadzirwa kubva kuzere zviyo yakaderera mumacalorie uye carbs, pamwe neakakwira fiber uye akawanda micronutrients.

Maitiro Ekuita Pasika Ive Noutano

Kana ichidyiwa zvine mwero, pasita inogona kuve chikamu chekudya zvine hutano. Yese-yezviyo pasita inogona kunge iri sarudzo iri nani kune vazhinji, sezvo iri yakaderera macalorie uye carbs asi yakakwira mune fiber uye zvinovaka muviri.

Nekudaro, pamusoro peiyo mhando yepasta yaunonhonga, izvo zvaunosimudza nazvo zvakakoshawo.

MaCalori anokwanisa kukwirana nekukurumidza kana achiwedzera akakora-mafuta, akakwira-macaloriki matopu senge cream-based sauces uye cheeses. Kana iwe uri kutarisa uremu hwako, enda kunodonhedza mafuta-ane moyo-mafuta maorivhi, mamwe maruva matsva kana mashoma eanofarira maveji panzvimbo.

Iwe unogona zvakare kuwedzera yako sarudzo yeprotein kune yako pasita kuti ishandure iyo ive yakaenzana kudya.

Semuenzaniso, hove nehuku dzinogona kuwedzera mamwe mapuroteni kukuchengetedza kuti unzwe kuguta uye kugutsikana, nepo broccoli, bhero mhiripiri kana matomatisi zvichikupa zvinovaka muviri uye nekuwedzera fiber.

Heano mamwe mashoma mazano ehutano pasita ndiro:

• Yese-gorosi spaghetti nesalmon, mandimu uye basil
• Miti yakabikwa
• Pasita saladi ine feta, maorivhi, madomasi uye kare
• Rotini nesipinashi-avocado muto uye huku

Pfupiso Kugadzirisa kukosha kwehutano hwepasta yako dhishi, takura pazvipenga zvakaita semapuroteni, mafuta ane hutano pamoyo nemiriwo. Limit high-calorie sauces uye cheeses.

Icho Chinokosha

Pasita chikafu chekudya chakatenderedza pasirese uye chine zvimwe zvakakosha zvinovaka muviri.

Nekudaro, pasita yakakwira mumacarbs. Kudya kwakakwira-carb kunogona kukwidza huwandu hweshuga yeropa uye kwave kuchisanganiswa nezvimwe zvakashata pahutano.

Nechikonzero ichi, zvakakosha kuti uchengetedze zvikamu zvehukuru uye utore zvinwiwa zvine utano zvepasta yako, semiriwo, mafuta ane hutano uye mapuroteni.

Mukupedzisira, kuenzanisa kwakakosha kana zvasvika pasita.

Kunyangwe iwe uchikwanisa kunakirwa nazvo nguva nenguva, zvakakosha kuti uzvibatanidze pamwe nezvimwe zvekudya zvinovaka muviri uye uve nechokwadi chekuti chinongova chinhu chimwe chete chezvekudya zvine hutano.