Sayenzi Yekupedzisira Inotaura Kuti Kudya Pasta Inogona Kukubatsira Kuderedza Uremu

Zvemukati

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Keto chikafu uye mamwe akadzika-carb mararamiro anogona kunge ari ese hasha, asi nyowani yekutsvagisa ongororo inoshanda sechiyeuchidzo chekuti kucheka carbs hachisi chakaipa chakakosha kuti uderedze huremu. Iyo Yunivhesiti yeToronto bepa rakaburitswa mu British Medical Journal akatarisa kuti kudya pasita sechikamu cheiyo yakaderera-GI dhayeti (iyo inotarisa pakudya chikafu chiri pasi peiyo glycemic index, chiyero chekukurumidza kuti chikafu chemakabohydrate chikafu chakaputswa kuita shuga), chinogona kukanganisa huremu hwemumwe uye zviyero zvemuviri. Kunoitika, kudya nenzira iyi kunogona chaizvo kukubatsira kuti uremerwe huremu.

Sezvo pasita uye zvimwe carb-zvinorema zvekudya zvinowanzo nyorwa semuvengi wechiyero, vaongorori vakatarisa kuti kana kudya pasita kunokonzera kuwedzera uremu mune yekudya kwakaderera-GI, iyo inoonekwa seyakakodzera kudzikisira uremu. Vakaona kuti pakati pemiyero makumi matatu nemaviri umo vatori vechikamu vakadya zvakaderera-GI zvikafu zvaisanganisira pasita, kwete chete kuti vaidzivirira kuwana huremu, vaiwanzozvirasa-kunyangwe paavhareji isingasviki mapaundi maviri.

Chikwata chakagadzira iyi ongororo yedatha kugadzirisa izvo zvinogona kuita carbs kukuvadza huremu-kurasikirwa kuyedza, sezvo paine kunetsekana kwakajairika nezve makabhohaidhiretsi, kunyanya, pasta, anodaro kudzidza mubati-munyori John Sievenpiper, MD, Ph.D."Hatina kuona humbowo hwekukuvara kana kuwedzera huremu, asi zvinonakidza kuti takaona kudzikira," anodaro Dr. Sievenpiper. Kunyangwe pasi pemamiriro ezvinhu apo chinangwa chaive chekuchengetedza huremu, vatori vechikamu vakarasikirwa nehuremu vasina kuyedza, iye anodaro. (Yakabatana: Carb Kudzosera kumashure: Unofanirwa Kudya maCarbs Husiku Kuti Uderedze Kurema?)

Asi usatore izvi seuchapupu hwesainzi hwekuti iwe unogona kudya ndiro hombe yepasta yechikafu chega chega uye uchirasikirwa nehuremu. Vatsvakurudzi vakakwanisa kuyera huwandu hwepasta iyo vatori vechikamu vakadya mune ingangoita chetatu cheongororo dzavakaongorora. Kubva pachikamu chimwe chete muzvitatu, chiyero chepakati chepasta chaidyiwa chaive 3.3 servings (pa 1/2 mukombe pakushumira) pavhiki. Dudziro: Vazhinji vevanhu ava vaidya pasita shoma pavhiki pane iwe unogona kuwana mukudya kumwe chete muresitorendi. "Ini handidi kuti mumwe munhu abvise iyo pasita haikonzere kuwedzera huremu," pasi pechero mamiriro ezvinhu, anodaro Sievenpiper. "Kana ukadya pasita yakawandisa, zvinoita sekunge iwe ukadya zvakawandisa chero chinhu"Izvi ndezvekutaura kuti kuenzanisa kuchiri kutonga zvakanyanya, uye kudya pasita (kana chero chinhu chipi zvacho) hakuzokonzere kuonda.

Zvakare kukoshesa kucherechedzwa, pane mukana wekuti kuonda kunokonzerwa nekudyiwa kwese kwezvakaderera-GI chikafu, kwete hazvo semhedzisiro yakanangana nekudya pasita. Vanyori vechidzidzo vakapedzisa mupepa ravo kuti kumwe kutsvagurudza kunodiwa kuti uongorore kuti zviyero zvakafanana-zvekurasikirwa zvaizomira here kudai pasita yaive chikamu cheimwe nzira yekudya ine hutano seMediterranean kana chikafu chemuriwo. (All the more reason to whip up the pasta options among these 50 healthy Mediterranean recipes recipes.)

Nhau dzakanaka dzekutora kubva pane zvese izvi: Izvi zvakawanikwa zvinosimbisa kuti kuderedza uremu uye kudya pasta hakuna kudyidzana. Mimhanzi kune nzeve dzedu dzinoda carb. "Ndinofunga vanhu vanogona kudzikisa huremu pane 'chikafu chese chakakodzera' mhando yekudya," anodaro Natalie Rizzo, M.S., R.D., muridzi weNutrition à la Natalie. "Chero bedzi mumwe munhu achidya chikafu chakaringana chine michero yakawanda, maveji, zviyo zvese, uye mapuroteni akaonda, vanogona kudzora huremu." Rizzo anokurudzira kusvira bhinzi-yakavakirwa kana yakazara-zviyo pastas, iyo inopa yakawedzera faibha uye mapuroteni pamusoro pemhando dzechinyakare. (BTW: Idzo Pastas Dzebhinzi neMiriwo Zviri Nani Kwauri Here?) Edza kugovera pasta primavera-style ine mavheji akawanda kana kuti marinara soso pane kuita cream-based sauce. Izvo zvakare zvinobatsira kuve nechokwadi chekuti pasita yekudya (kana chero chikafu chechinhu ichocho) ine sosi yeprotein uye mafuta ane hutano uye zvikamu zvinochengetedzwa, anowedzera. Saka chii chiri mutsetse wepasita uye kuonda? Kana iwe uri kuyedza kudonhedza mapaundi mashoma, hapana chikonzero chekupika noodles zvachose. Ingo wedzera zvimwe zvakasvibirira zvinhu uye chengetedza imwe chikamu chikamu.

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