Amaphasila wePasta atholakalayo kubantu abane-diabetes

Abaningi bethu bathanda i-pasta-yini engayithandi? Ama-noodle athambile aqoshiwe athatha noma yikuphi ukunambitheka futhi asinikeze umuzwa wokududuza, kodwa i-pasta nayo ilayishwe ama-carbohydrates, okuthi, uma udliwe ngokweqile, angakhuphula ukuvuvukala, enze inzuzo yesisindo, futhi aphakamise ushukela wegazi. Uma kufanele udle i-pasta, khetha okusanhlamvu okuphelele, njengokukolweni okuphelele, ngoba kuzosiza ukwandisa i-fiber, amavithamini, kanye namaminerali akho, kanti uma ulawulwa ingxenye, kungenzeka ukunciphisa ukuthi ngokushesha ushukela wegazi (uma uqhathaniswa namastala amhlophe). Uma ngakolunye uhlangothi, uzimisele ukuzama abanye ababambe iqhaza, cabanga ngaphandle kwebhokisi. Namuhla, kunezinhlobonhlobo eziningi zezinhlamvu nezinhlamvu zokusanhlamvu. Isibonelo, bewazi ukuthi benza i-pasta nge-chickpeas? Kuphakeme amaprotheni ne-gluten. Ezinye izinhlobo ze-gluten zikhona, futhi amanye ama-pastas afake amaprotheni nama-fatty acids ama-omega-3. Ungakwazi futhi ukwenza 'iphasika' lakho siqu ngokusebenzisa izinhlobo ezahlukene zezinhlamvu noma imifino. Nikeza ezinye zalezi zama-uzothuswa ukuthi zingaki ongakhetha kuzo.

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Isitshalo Sonke, I-Pasta Eqinisekisiwe, ne-Gluten Alternatives Alternatives

Ngokufanayo ngokuthungatha i-al dente i-pasta emhlophe, i-1/3 indebe yokukhonza i-pasta egcwele yesikolweni ephekiwe iphindwe kathathu inani le-fiber njenge-pasta elimhlophe, okwenza kube yindlela engcono yokulawula i-glucose.

Izinhlobo ze-pasta eziqinisekisiwe enye enye ehlukile emastazini amhlophe Lawa ma-pastas ashintshiwe ngokungeza ukuhlanganiswa kofulawa okubandakanya amaqanda abamhlophe namaqanda amaprotheni amaningi; ibhali nama-oats we-fibre eyanda; futhi i-flaxseed for amafutha omega-3 enempilo. Lezi-pastas ziqukethe amaprotheni amaningi angamaphesenti angama-40 futhi kabili i-fiber enani elifanayo lama-calories njengama-pasta avamile. Iprotheyini ephezulu ne-fiber okuqukethwe kokubili kuyasiza ekulawuleni isifo sikashukela se-glucose.

Okokugcina, izinhlobonhlobo zama-gluten zitholakala ezitolo ezinkulu kakhulu, njenge-pasta ezenziwe nge-chickpeas (Banza) noma ezinye izinhlobo ezenziwe ngelayisi elibomvu ne-quinoa.

Khumbula ukuthi uma udla ukudlala, kufanele ufunde i-label kanye nokuziphatha kwesigaba sokulawula. Ngenxa yokuthi usuka emastazini amhlophe ukuze ukolweni ophelele ungasho ukuthi ungadla inani elingenamkhawulo.

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I-quinoa, i-Freekeh, i-Farro, i-Sorgum kanye nezinye izinhlobo zohlobo oluhlaza

Imbewu yamandulo yasendulo ingenza okunye okungcono kumadasta wendabuko. Kungase kungabonakali ukubukeka kwe-pasta, kodwa bafeza ubumnandi be-pasta futhi bathathe ukunambitheka kwama-sauces ngenkathi benezela i-punch enkulu yokudla. Izinto ezivame kakhulu, ezifana ne-quinoa, zithole ukuthandwa eminyakeni yamuva. Futhi okungavamile kakhulu ekudleni kwamaMelika kubonakala ekuphekeni, njenge-farro, i-freekeh, kanye namahlumela aphethwe i-fiber, amaprotheni, amavithamini, namaminerali. Uma kuphekwe inkukhu, inyama yenkomo noma yemifino esikhundleni samanzi ahlanzekile, ingaba yindlela ephakazelisayo kakhulu ye-pasta. Bakhonze njengendwangu ehlangene nenhlanzi noma inkukhu, noma phezulu phezulu nomunye umthombo wamaprotheni wokuzikhethela, njengeqanda, i-tofu nemifino, ne-sauce. Noma yenza amasaladi asekelwe okusanhlamvu-khumbula ukuthi ufunde njalo lelebula noma ngabe ingxenye ilawula ama-carbohydrates wakho.

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I-Spaghetti Squash

I-spaghetti sikwashi isetshenziswa kaningi njengengxenye ye-pasta. It has a flavour omnene, kancane sweet ephelele amafutha omnqumo kanye utamatisi esekelwe amasoso. Uma iphekwe, inyama yayo ithola u-stringy, efana nokubukeka kwe "spaghetti" futhi ingasetshenziswa njenge-carbohydrate engezansi, inguqulo enomsoco obuningi wezingodo zendabuko zendabuko. Enye inzuzo yale ndawo esikhundleni sokuthi uma kuqhathaniswa ne-pasta yendabuko, ungadla ivolumu enkulu kakhulu inani elifanayo lama-carbohydrate. Izinkomishi ezilodwa nengxenye ye-squash ephekwe, ehlutshiwe yesikhala se-spaghetti inomthamo ofanayo we-carbohydrate njengengxenye eyodwa ye-1/3 yendebe ephekwe.

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Ama-Ribbons we-Veggie

Sebenzisa i-peeler yemifino ukukhiqiza "izibambo" zemifino engelona isitshalo ukuze usebenzise esikhundleni se-pasta. Abanye abalungile ukuzama kufaka phakathi i-zucchini, i-squash ehlobo ehlobo, izaqathe, isitshalo seqanda, i-pepper kanye neklabishi. Yenza umshini wokubamba umshini onjalo-uzizwe unamathenda we-ribbon. Jabulela usayizi wokukhonza wezinkomishi ezingu-1/2 zebhande eliphekwe i-veggie kuphela ama-gramu ayi-15 we-carbohydrate.