Iikhalori kunye neenzuzo zepasta: indlela yokuzifaka kwisidlo esinempilo

I-Pastas yenye yezona zinto ziguquguqukayo, ezimnandi kunye nokutya okudliwayo kwihlabathi. Nangona kunjalo, xa uthetha ngokucwangciswa kokutya okanye ukutya, enye yezona zinto zixutyushwayo ngumxholo wekhalori. Eli nqaku aliyi kukunika kuphela ulwazi olupheleleyo malunga ne iikhalori ababonelelayo, kodwa baya kuhlalutya kwakhona ixabiso lesondlo sepasta (kubandakanywa ngokubanzi kunye nokukhanya), iintsomi ezinxulumene nokusetyenziswa kwazo kunye neengcebiso ezisebenzayo zokuzibandakanya ngendlela enempilo kwisidlo sethu semihla ngemihla.

Ukuba uyazibuza ukuba zingaphi iikhalori zeentlobo ezahlukeneyo zepasta kwaye yintoni impembelelo yazo kwisidlo esilungeleleneyo, uya kufumana zonke iinkcukacha ezihlaziyiweyo apha.

Iikhalori kwi-pasta ngohlobo kunye nesahlulo

Ngezantsi, sikunika itafile eneenkcukacha kunye ne iikhalori kunye nobukhulu bezona nxalenye ziqhelekileyo zeentlobo ezahlukeneyo zepasta. Olu luhlu lungundoqo kuye nabani na ofuna ukulawula amandla abo angenayo ngaphandle kokuyeka ukutya okuthandwayo.

• Iinoodles eziqhelekileyo: 384 iikhalori nge-100 grams (malunga ne-dessert plate).
• Ukutya ii-noodles: 267 iikhalori nge-100 grams (elingana ne-dessert plate).
• Ipasta yeqanda: 411 iikhalori nge 100 grams. Ukuba isitya esinzulu, ubuninzi bunokwenyuka kancinci ngenxa yesabelo esinesisa.
• Iitapile gnocchi: 240 iikhalori ipleyiti nganye.
• I-Ricotta kunye ne-ravioli yesipinatshi: 265 iikhalori kwiinxalenye ezincinci (i-dessert plate) okanye i-307 iikhalori ukuba zifakwe ibhotolo kunye netshizi.
• Ipasta ekhanyayo (iCormilot): Phakathi kowe-165 nowe-269 iikhalori, kuxhomekeke kuhlobo kunye nezinongo.

Ubusazi ukuba kukho iinketho zentlama yephayi ekhanyayo okanye i-ravioli yesoya elula ebonelela ngaphantsi kwe-200 yeekhalori ngokuphakelwa? Oku kubenza babenokhetho olufanelekileyo kwabo bafuna iiresiphi ezisempilweni.

Ukongezelela, isonka kunye nezinye izinto eziphuma kwintlama (ezifana ne-empanadas kunye namaqebelengwane) nazo zinegalelo elikhulu le-caloric:

• Intlama yepayi eqhelekileyo: 363 iikhalori ngesahlulo ngasinye.
• Isonka sesiArabhu (iyunithi encinci): 293 iikhalori.
• Isonka sengqolowa: 258 iikhalori isilayi ngasinye, ngelixa inguqulelo yayo yokukhanya ibonelela ngama-230 iikhalori malunga.

Izibonelelo ezongezelelweyo zesondlo se-pasta

Ngaphandle komxholo wekhalori, i-pasta inikezela Iicarbohydrate ezinzima, esisiseko kwimveliso yamandla. Ziyimithombo ebalulekileyo ye micronutrients ezifana ne-vitamin B, i-iron kunye ne-magnesium. Ukukhetha iinketho ezidibeneyo okanye zokukhanya kunokubonelela ifayibha, inceda ekuphuculeni ukwetyisa kunye nokubonelela ngokuhlutha okukhulu.

Ngokunjalo, ngokutsho kophando lwakutsha nje, ukusetyenziswa okuphakathi kwe-pasta yengqolowa kuye kwangqineka kuluncedo ekutyeni okunesondlo ngaphandle kokufumana ubunzima oboyikisayo, lo gama nje kudityaniswa neesosi ezilula kunye nokukhapha okunempilo.

Iintsomi ezinxulumene nokusetyenziswa kwepasta

Enye yeenkolelo eziphindaphindiweyo kukuba "i-pasta ikwenza utyebe." Inyaniso kukuba ipasta ayikutyebisi iyodwa, kodwa kunokuba i-caloric surplus eveliswa kukusetyenziswa ngokugqithisileyo okanye i-sauces enamafutha aphezulu kunye nokuhambelana.

Ukutya i-al dente pasta kunokunceda ukunciphisa isalathisi se-glycemic. Oku kuthetha ukuba umzimba wetyiswa iicarbohydrates ngokuthe ngcembe, ngokuthe ngcembe ukhupha iswekile, nto leyo eluncedo ekugcineni amanqanaba amandla azinzileyo. Ukongeza, i-pasta ebiphekwe efrijini iyavelisa isitatshi esinganyangekiyo, into ekhuthaza impilo yamathumbu ngokuvundiswa yintyatyambo yekholoni (prebiotic yendalo).

Inqaku elidibeneyo:

Indlela yokulungisa intlama yesiseko esikhanyayo kwi-noodle enempilo okanye i-gnocchi

Iingcebiso zokubandakanya ipasta kwisidlo sakho

Ukuba ufuna ukonwabela ipasta njengenxalenye yokutya okunesondlo, landela la macebiso asebenzayo nasempilweni:

1. Soloko ukhetha izahlulo ezaneleyo. Ngokuqhelekileyo, ukukhonza kwe-60-80 grams ye-pasta eyomileyo ngomntu kwanele.
2. Khetha iiresiphi ezibandakanya izithako ezintsha njengemifuno, isalmon, okanye imifuno enamakha.
3. Khetha ipasta yengqolowa. Ukongeza kwigalelo lefayibha eyongezelelweyo, ityebile kwizondlo ezibalulekileyo.
4. Sebenzisa iisosi ezilula itumato yendalo, ilamuni okanye iziqholo ukunciphisa iikhalori engeyomfuneko.

Inqaku elidibeneyo:

I-1050 Calorie Diet: Indlela yokunciphisa umzimba ngendlela ephilileyo

Ukubandakanya ipasta ekutyeni kwakho akunakwenzeka kuphela, kodwa kunenzuzo kakhulu ukuba idityaniswe ngendlela elungeleleneyo kunye neeprotheni ezinjengenkukhu, intlanzi okanye i-tofu, kunye nemifuno emitsha. Ngaphezu koko, yakhe ukuguquguquka Ekhitshini ibenza isiseko esifanelekileyo sokuzama iindlela zokupheka ezintsha. Ukuba songeza kule ulawulo lwe izahlulo kunye nokhetho olufanelekileyo lwezithako, sinokukonwabela oku kutya ngaphandle kokubeka esichengeni usukelo lwethu lwesondlo.