Wepamusoro gumi nembiri Yakaderera-Carb Dzimwe nzira kuPasta neNoodles

Zvemukati

• 1. Spaghetti squash
• 2. Spiralized Vegetables
• 3. Lasagna yemashizha
• 4. Cabbage Noodles
• 5. Cauliflower Vanin'ina
• 6. Celeriac Couscous
• 7. Dzinomera
• 8. Hanyanisi Noodles
• 9. Shirataki Noodles
• 10. Tofu Noodles
• 11. Gungwa reGungwa reGungwa
• Icho Chinokosha

Pasita chikafu chakasiyana-siyana chinodyiwa mutsika dzakawanda. Zvisinei, inozivikanwawo zvakakwirira mumakateti, ayo vamwe vanhu vangasarudza kudzikamisa.

Iwe unogona kuda kudzivirira gorosi pasita kana carbs kana iwe ukatevera yakaderera-carb chikafu, haashiviriri kune gluten kana kungoda kudzivirira kudzivirira kunzwa kubhururuka uye kusagadzikana mushure mekudya.

Asi kana iwe usiri kuda zvachose kurega pasita uye mashupusi anokatyamadza anouya nawo, unogona kufarira nzira dzakaderera-carb.

Heano gumi neimwe anonaka akadzika-carb dzimwe nzira kune pasta uye manoodles.

1. Spaghetti squash

Spaghetti squash yakanaka kwazvo pasita kutsiva. Iyi yemiriwo ine sitachi yakatangira kuNorth neCentral America uye ine yero-orenji nyama.

Kana yangobikwa, nyama yayo inogona kupatsanurwa neforogo kuita tambo dzakafanana nespaghetti noodles - saka izita rayo.

Pane 6.5 gramu e carbs pa3,5 ounces (100 gramu), spaghetti squash inongova neinenge 20% ye carbs iwe yaunotarisira muhuwandu hwakaenzana hwepasta (1, 2).

Panguva imwecheteyo, yakafuma muvhitamini A, C, E, K uye akawanda mavitamini B (1).

Kuti uigadzirire, tora squash munzvimbo dzinoverengeka neforogo, wozoibika kwemaminetsi makumi matatu nemakumi matatu nemashanu pa350 (180 ℃).

Spaghetti squash inogona zvakare kufashaidzwa kwemaminetsi makumi maviri kana kutemwa nehafu uye microwaved kumusoro kwemaminetsi 6-8.

Kana uchinge wagadzirira, shandisa forogo kupatsanura nyama kuita tambo-senge spaghetti uye kumusoro nemuto.

Pfupiso Spaghetti squash inogona kubikwa, microwaved kana kubikwa uye inopa yakakura, ine hupfumi-hupfumi sarudzo kune spaghetti noodles.

2. Spiralized Vegetables

Kwemakore mashoma apfuura, miriwo yakasvinwa yakatora nyika yekubika nedutu - uye nenzira kwayo, nekuti zvinopa nzira iri nyore uye inokwezva yekuwedzera mimwe miriwo kuchikafu chako.

Miriwo yakasvinwa ndeiya yakatemwa neanosimudza - mudziyo wekicheni unoshandiswa kucheka miriwo muzvipenga zvakareba zvinoita senge ma noodles.

Miriwo yakawanda inogona kuputirwa, asi inonyanya kuzivikanwa ndeye zucchini, karoti, turnips, beet uye magaka.

Kuwedzera pakuve katatu kana katatu pasi mu carbs kupfuura pasita, aya ma noodles emuriwo zvakare makuru sosi ye fiber, mavitamini uye zvicherwa (3, 4, 5, 6, 7).

Kuwedzera mimwe miriwo kuchikafu chako kunogona kubatsira zvakanyanya uye kunogona kudzikisira njodzi yako yezvirwere zvakawanda, zvinosanganisira chirwere chemwoyo, chirwere cheshuga uye nemamwe marudzi ekenza. Kudya mimwe miriwo kunogona kubatsira kurasikirwa nekurema (,,,).

Kuti ugadzire miriwo yakasvinwa, iwe unoda spiralizer, kunyange peeler yemiriwo inogona kushandiswa neimwe nzira.

Usasvuure miriwo yako, nekuti peel ndipo panochengeterwa miriwo mizhinji (12, 13).

Miriwo yakasvinwa inogona kudyiwa inotonhora kana kudziya. Kana uchida kudziisa, kanda ma noodles emuriwo mumvura iri kufashaira kwemaminetsi 3-5 kusvika abikwa asi achiri akasimba - anozivikanwa sa al dente. Kunyanya kubika kuchaita kuti varasikirwe nehukasha hwavo.

Pfupiso Miriwo yakasvinwa inopa imwe-pfuma yakawanda pasita uye inogona kudyiwa ichidziya kana kutonhora.

3. Lasagna yemashizha

Shiraplant, inozivikanwawo seubergine, inobva kuIndia. Kunyangwe botanically ichitariswa bheri, iri inowanzo kudyiwa semuriwo.

Kusevenzwa kwema3,5 ounces (100 gramu) yeiiiplant ine ma 9 gramu e carbs, ayo akapetwa ka3.5 zvakapetwa mashoma macarbs pane akaenzana pasita (2, 14).

Ichowo chitubu chakanaka chefibre, mavitamini uye zvicherwa - kunyanya vhitamini K, thiamine uye manganese (14).

Kuti ugadzirire eggplant yako lasagna, tanga nekucheka ichi chinonaka nightshade kureba kuita zvidimbu zvidete.

Wobva wadzimara mativi ese nemafuta uye gocha zvimedu kusvikira nyoro uye goridhe, uchizvishandura kamwe chete. Ingoshandisa zvimedu zvakabikwa zvemaiplantplant panzvimbo yemashita epasta paunenge uchigadzira lasagna.

Iwe unogona zvakare kutsika nhanho yekugocha uye shandisa zvidimbu zvakasvibirira zvakananga kana iwe ukasarudza moister dhishi.

Pfupiso Shiraplant inozivikanwa yakaderera-carb, inovandudza kutsiva kwepasta mu lasagna mapepa.

4. Cabbage Noodles

Vashoma vanhu vanofunga kushandisa kabichi sechinhu chinotsiva mutsipa, asi chinotsiva chiri nyore.

Pakatenderedza magiramu matanhatu e carbs pa3,5 ounces (100 gramu), yakanyanya kuderera mumacarbs. Zvinoshamisa, huwandu hwakawanda hwekabichi hunopa 54% yeReferensi Yekudya Kwemanheru (RDI) yevhitamini C uye 85% yeRDI yevhitamini K.

Kabichi zvakare yakanaka sosi ye folate uye inozvirumbidza neakawanda emamwe mavitamini nemaminerari (15).

Iwe unogona kushandisa ese makabichi mashizha sechibatiso chemalagna machira. Neimwe nzira, cheka musoro wekabichi muzvidimbu zvidiki zvekushandisa mupadhi thai kana lo mein. Ramba uchifunga kuti mashizha ari padyo nepakati akaomarara uye anogona kuva anovava.

Kana uchinge wadimburwa, donhedza kabichi mumvura inodzika kwemaminitsi maviri.

Kana ikashandiswa for lasagna, iwo makabichi mashizha achave akagadzirira apo anogona kuve nyore kukotama pasina kutyora. Vanozobika zvakare muchoto, saka musavabatise kwenguva yakareba.

Kana iwe uri kushandisa kabichi manoodles chero chinhu chisiri cheovheni dhishi, bvisa iwo kubva mumvura kana akapfava zvakakwana kuboora neforogo.

Pfupiso Kabichi inzira isingaenzaniswi asi ine hutano kune yegorosi pasta. Inogona kushandiswa sekutsiva pasita munodhi kana lasagna ndiro.

5. Cauliflower Vanin'ina

Iwe unogona kunge wakanzwa nezve kushandisa koliflower seinotsiva mupunga. Asi zvinongogona kutsiva hama.

Cauliflower ndeye cruciferous miriwo ine yakawanda inogona hutano mabhenefiti, kusanganisira yakaderedzwa njodzi yemamwe kanzira. Iyo yakaderera mu carbs uye yakafuma mune fiber, folate uye mavitamini C, E uye K (, 17, 18).

Koliflower ine 4 magiramu e carbs pa3,5 ounces (100 gramu), 13% zvakanyanya pasita (2, 18).

Kuti ushandise sekutsiva mukoma, pwanya iyo koliflower uye woisa iwo maruva kuburikidza neyekugadzira processor kusvikira vakuyiwa kuita zvidimbu zvakakura saizi yemupunga.

Iyo yekupomba basa inoshanda zvakanyanya, sezvo iwe usiri kuda kudarika-kusanganisa.

Driza imwe mafuta muhombodo huru uye sunga cauliflower couscous kwemaminetsi 1-2. Wobva wavhara nechivharo wobva wabikira imwezve 5-8 maminetsi, kana kusvika kusvikira nyoro.

Chigadzirwa chekupedzisira chinogona kushandiswa sehama mukereke.

Pfupiso Koliflower ndeimwe yakaderera-carb imwe nzira kune couscous. Izvo zvinovaka muviri uye zvinogona kupa mamwe mabhenefiti ehutano.

6. Celeriac Couscous

Celeriac inotangira kuMediterranean uye ine hukama neselery. Iwo mudzi wemuriwo une celery-senge, zvishoma zvinonhuwirira kuravira.

Celeriac inonyanya kupfuma phosphorus, manganese, vhitamini C uye vhitamini B6 (19).

Iyo ine zvishoma zvishoma carbs kupfuura koliflower, pamatanhatu magiramu pa3,5 ounces (100 gramu). Nekudaro, ichiri kugadzira imwe nzira ine hutano kune pasta.

Kugadzirira celeriac couscous, cheka iwo miriwo muzvidimbu zvidiki. Wobva watevedzera maitiro akafanana newawaizoita kurifurawa, uchimhara muchirongwa chekudya uye kukwesha kusvika nyoro.

Pfupiso Celeriac, imwe yakaderera-carb imwe nzira kune couscous, inofarira zvakanyanya celery uye inopa yakawanda phosphorus, pamwe nezvimwe zvinovaka muviri.

7. Dzinomera

Dzinomera imbeu dzakamera uye dzikava zvirimwa zvidiki kwazvo.

Mhando zhinji dzembeu dzinogona kumera. Semuenzaniso, nhungirwa dzinogona kugadzirwa kubva bhinzi, pizi, tsanga, mbeu yemiriwo, nzungu nedzimwe mbeu.

Izvo zvinovaka muviri zvemashizha zvinosiyana zvichienderana nerudzi rwembeu. Nekudaro, zvinomera zvinowanzo kuve zvakaderera muma carbs uye zvakapfuma mumapuroteni, folate, magnesium, phosphorus, manganese uye mavitamini C uye K. (20, 21, 22).

Iwo anotangira kubva ku7% yeaffafa inomera kusvika ku70% yemapundu etsvo eecarb zvemukati mepasta (2).

Maitiro ekumera anodawo kudzikamisa huwandu hweantinutrients dzinowanikwa mumbeu. Izvi zvinoita kuti zvinomera zvive nyore kugaya muviri wako (23).

Kutsiva pasita nemabukira, tanga wavabhenekesa nekubika kwemasekondi mashoma, uchibvisa ipapo ipapo. Wobva wamhanya nemvura inotonhorera pamusoro pemashizha ako kuti umise kubika. Edzai uye pamusoro nesavi yenyu yamunoda.

Izvo zvakakosha kuti uzive kuti mabukira anowanzo kuve akabatanidzwa kune yakawedzera njodzi yekudya chepfu. Ive neshuwa yekutenga nyowani, yakanyatso firiji zvinomera kuti uderedze njodzi yako yekurwara kwekudya (24).

Pfupiso Inotumbuka ndeye Ultra-inokurumidza pasta kutsiva - yakaderera mu carbs, yakafuma mune zvinovaka muviri uye nyore kugaya. Tenga matsva, firiji inomera kuti uderedze njodzi yekudya chepfu.

8. Hanyanisi Noodles

Hanyanisi chinhu chinokatyamadza asi chisingawanzo tsiviwa nepasta.

Iwo ane 1/3 ye carbs epasta yepasta uye akapfuma mune fiber, vitamini C, B6, folate, potasium uye phosphorus (2, 25).

Hanyanisi zvakare sosi huru ye flavonoid antioxidants, iyo inopa mabhenefiti ehutano, senge kudzikira kweropa uye kuvandudza hutano hwemoyo (,).

Kuti usimbise hanyanisi dzako, wozvikurura wozvimenyura kuita zvidimbu zve1 / 4-inch (0.5-cm), wozopatsanura ringi yega yega wozviisa mupani hombe yekugocha. Dzadza mafuta, munyu uye mhiripiri uye gocha kwemaminitsi makumi matatu, kana kusvika hanyanisi dzatanga kusviba. Ita hafu pakati pekucheka.

Pakupedzisira, pamusoro nemuto uye zvaunofarira garnishes.

Pfupiso Hanyanisi inonaka, yakaderera-carb imwe pasita. Ivo vakapfuma mune zvinovaka muviri uye zvinobatsira zvinomera zvinomera izvo zvinogona kusimbisa hutano hwako.

9. Shirataki Noodles

Shirataki noodles akareba, machena maoodles anozivikanwawo sekonjac kana chishamiso noodles.

Iyo inozivikanwa, yakaderera-carb imwe nzira kune pasta nekuti ivo vari kuzadza zvakanyanya asi vane mashoma macalorie. Izvo zvakagadzirwa kubva kune mhando ye fiber inozivikanwa seglucomannan, iyo inouya kubva kune konjac chirimwa.

Glucomannan isha yakanyungudika, zvinoreva kuti inogona kupinza mvura uye kugadzira gel rinotapira mumatumbu ako. Izvi zvinoderedza kunonoka kwako, izvo zvinogona kukubatsira kuti unzwe zvizere zvizere ().

Mafibha akasungunuka anopa chikafu kumatumbu ako mabhakitiriya, ayo anobva agadzira mapfupi-cheni mafuta acids (SCFAs). SCFAs inofungidzirwa kubatsira kudzikisa kuzvimba uye kuwedzera hutachiona (,,).

Shirataki noodles zviri nyore kugadzirira. Ingosunungura uye ugeze zvakanaka pasi pemvura inopisa inomhanya kuti ubvise mvura uye udziye. Wobva wawedzera sosi yako yesarudzo.

Neimwe nzira, iwe unogona kupisa maoodles mune skillet. Izvi zvinobvisa imwe yemvura yakawandisa uye kushandura manoodles 'echisikigo mushy magadzirirwo kuita akawanda manyore-akafanana.

Pfupiso Shirataki noodles yakadzika kwazvo-carb, yakaderera-koriori imwe pasita. Ivo zvakare vakapfuma mune soluble fiber, iyo inogona kukubatsira iwe kuti unzwe kuzere kwenguva yakareba.

10. Tofu Noodles

Tofu noodles musiyano pane yechinyakare shirataki noodles. Izvo zvakagadzirwa kubva musanganiswa we tofu uye glucomannan fiber uye zvinopa chete mashoma mashoma ekuwedzera macalorie uye carbs.

Tenga aya ma noodles akarongedzwa uye wozvigadzirira nenzira imwecheteyo iwe yaungaita shirataki manoodles.

Tofu akapfuma mumapuroteni uye anobatsira emiti makomponi uye anogona kudzivirira kubva kune hutano mamiriro, senge chirwere chemwoyo, chirwere cheshuga uye mamwe kanzira (,,,,).

Pfupiso Tofu manoodles anogadzirwa kubva kune inozivikanwa soya-yakavakirwa nyama imwe uye kurongedza zvakawanda zveprotein mundiro yako.

11. Gungwa reGungwa reGungwa

Seaweed pasta inoverengeka yakaderera-carb imwe nzira kune pasta.

Iyo inongori neyakaumbwa yegungwa iyo yakakohwewa, kusuka uye kuomeswa. Nekudaro, ichawedzera yegungwa-kunge taviro kudhishi rako.

Nepo huswa hwegungwa hwakajairwa kushomeka mumacalorie uye carbs, yakazara nemamineral. Icho chaicho chakapfuma sosi yevhitamini K, folate, magnesium, calcium uye iron. Inopawo muyero wakanaka weiyodini zvichienderana nemhando dzakasiyana (, 38, 39).

Mhenderekedzo dzegungwa dzinotenderedza 30% yecarb zvemukati pegorosi pasta (2).

Mhando dzegungwa dzinoshandiswa kutsiva pasita zvakasikwa zvakafanana nespaghetti kana fettuccine. Zvekubika, ingoisa mumvura inodzika kwemaminetsi mashanu kusvika gumi neshanu kana kusvika gungwa rasvika pakuenderana kwako.

Neimwe nzira, edza kubira sosi dzegungwa kwemaminetsi makumi maviri nemakumi matatu nemashanu. Izvi zvinovatendera kuti vachengetedze kuomarara kusagadzikana.

Pfupiso Gungwa regungwa inotsiviwa nemhando yepasta. Ramba uchifunga kuti ichawedzera segungwa-senge tambo kune yako ndiro.

Icho Chinokosha

Kune akawanda akadzika-carb dzimwe nzira pasita.

Mitsva miriwo, marungwa egungwa uye fiber-rich noodle kutsiva ndiyo imwe yesarudzo dzakakurumbira. Aya haangori chete nema carbs mashoma asi zvakare akakwirira zvakanyanya mavitamini, zvicherwa uye mamwe makomponi anobatsira kupfuura echinyakare gorosi pasita.

Ingokanda ma noodles matsva aya newaunofarira pasta muto uye unakirwe.