Masitala a Pasitala Amapezeka kwa Anthu Amene Ali ndi Matenda a Shuga

Ambiri a ife timakonda pasta-zomwe sitiyenera kuzikonda? Zakudya zofewa zopangidwa ndi zofewa zimakhala ndi zokoma ndipo zimatipatsa chitonthozo, koma pasitala imadzaza ndi zakudya zomwe zimadya kwambiri, zimapangitsa kutupa, kupangitsa kulemera, komanso kukweza dzuwa. Ngati mukuyenera kudya pasitala, sankhani tirigu wonse, monga tirigu wonse, chifukwa zingakuthandizeni kuwonjezera matayira anu, mavitamini, ndi mchere, ndipo ngati mutayang'aniridwa, mukhoza kuchepetsa msanga wa magazi (poyerekezera ndi pasta woyera). Ngati mutawonekere, mutha kuyesa ena m'malo mwawo, ganizirani kunja kwa bokosi. Lero, pali mitundu yambiri ya mbewu ndi mbewu zowonjezera. Mwachitsanzo, kodi mumadziwa kuti amapanga pasitala ndi nkhuku? Ndilopamwamba mu mapuloteni ndi opanda gluten. Mitundu ina ya gluten imakhalapo, ndipo ma pasita ena awonjezera mapuloteni ndi omega-3 fatty acids. Mukhozanso kupanga pasta yanu yanu pogwiritsa ntchito mitundu yosiyanasiyana ya mbewu kapena ndiwo zamasamba. Perekani zina mwazomwezi - mudzadabwa ndi zingati zomwe mungasankhe.

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Tirigu Wonse, Womangiriza Pasitala, ndi Njira Zopangira Zopangira za Gluten

Chodabwitsa chofanana ndi chikhomo cha alente chodyera choyera, kapu ya 1/3 yokhala ndi pasitala yophika tirigu kamodzi kamodzi kambirimbiri kamene kali ndi pasitala woyera, zomwe zimapanga njira yabwino yowonetsera shuga.

Mitundu ya pasitala yokhazikika ndiyo njira ina yoperekera msipu woyera. Pasasitawa asinthidwa mwa kuwonjezera ufa wokhala ndi mazira azungu ndi nyemba za mapuloteni ambiri; balere ndi oats kuti zikhale zowonjezereka; ndipo amawombera mafuta omega-3 abwino. Pasitalayi ali ndi mapuloteni oposa 40 peresenti komanso kawiri kapangidwe kake kamene kali ndi phindu lofanana ndi pasta nthawi zonse. Mapuloteni apamwamba komanso mavitamini ndi othandizira kuti asamakhale ndi shuga.

Potsirizira pake, mitundu ya gluten imapezeka m'masitolo ambiri, monga pasta yopangidwa ndi nkhuku (Banza) kapena mitundu ina yokhala ndi mpunga wofiira ndi quinoa.

Kumbukirani kuti mukamadya chakudya chambiri, nthawi zonse muyenera kuwerenga lemba ndikuyesetsani gawo. Chifukwa chakuti mumasuntha pasitala woyera kuti mukolole tirigu sichikutanthauza kuti mungadye ndalama zopanda malire.

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Quinoa, Freekeh, Farro, Sorgum ndi mitundu ina yonse ya mbewu

Zakale zakale zamtundu uliwonse zimatha kupanga njira yopambana yoperekera. Zingaoneke ngati zooneka ngati pasta, koma zimakwaniritsa pasitala komanso zimadya zakudya zowonjezera pokhapokha zikuwonjezera zakudya zambiri. Zowonjezereka, monga quinoa, zakhala zotchuka m'zaka zaposachedwa. Ndipo zochepa zomwe zimachitika mu zakudya za ku America zikuwoneka m'maphikidwe, monga farro, freekeh, ndi manyuchi omwe ali ndi mavitamini, mapuloteni, mavitamini, ndi mchere. Pamene yophika nkhuku, ng'ombe kapena masamba m'malo mwa madzi omveka, zikhoza kukhala njira zopatsa thanzi. Awatumikire ngati mbali yophika ndi nsomba kapena nkhuku, kapena pamwamba pake ndi mapuloteni ena othandizira, monga dzira, tofu ndi masamba, ndi msuzi. Kapena mupange saladi zogwiritsidwa ntchito ndi tirigu-kumbukirani kuti muwerenge nthawi zonse zomwe zili ndi gawo komanso gawo lanu.

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Spaghetti sikwashi

Msuzi wa spaghetti nthawi zambiri amagwiritsidwa ntchito m'malo mwa pasitala. Ili ndi kukoma kokoma, kosavuta kamene kamakhala kokwanira kwa mafuta a azitona komanso tomato. Pamene yophikidwa, mnofu wake umakhala wovuta, womwe umafanana ndi "spaghetti" ndipo ukhoza kugwiritsidwa ntchito monga mafuta apansi, zakudya zowonjezera zakudya za pasitala. Phindu linanso lachidule ndiloti poyerekeza ndi pasitala wamba, mungadye buku lalikulu kwambiri la chakudya. Miphika imodzi ndi theka ya sikwashi yophika, yofiira ndi yofiira yomwe ili ndi chakudya chofanana ndi 1/3 chikho cha pasta yophika.

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Masamba a Veggie

Gwiritsani ntchito tsamba la masamba kuti mubweretse "nthiti" zamasamba osalima kuti azigwiritsa ntchito m'malo mwa pasitala. Ena abwino amayesa monga zukini, chikasu chachisanu, kaloti, biringanya, tsabola, ndi kabichi. Lembani nthiti zomwe zimamveka mofanana-zimakhala ndi phala. Sangalalani ndi kukula kwa utali wa makapu 1 1/2 a mateka ophika a veggie ndi 15 magalamu 15 okha a zimagulu.