I-Pasta iyi-pasta edumile evela e-Italy. I-pasta yenziwe ngofulawa namanzi. Imikhiqizo yamaqanda nezinye izithako zokunambitheka nombala kuvame ukungezwa, njengesipinashi noma izaqathi. Kunezinhlobo ezimbili nambili ze-pasta ezihlukene ngokuma, ubukhulu, umbala kanye nokwakheka. I-pasta ivame ukususelwa kufulawa kakolweni we-durum, owaziwa nangokuthi i-durum. Kusho ukuthini? Izinhlobo zikakolweni we-Durum zicebile nge-gluten (gluten), amaprotheni futhi zisetshenziselwa ukukhiqizwa kwe-premium pasta. I-Semolina, i-bulgur ne-couscous ikhiqizwa ezinhlobonhlobo ze-durum. Izinhlobo ezithambile zikakolweni zihlukile ezinhlobonhlobo ze-durum, lapho kwenziwa khona isinkwa nemikhiqizo ye-confectionery. Izinhlobo ezingabizi kakhulu ze-pasta zivame ukwakhiwa ngezinhlobo ezithambile - kuvela ishibhile futhi kulula ukukhiqiza.
Hlobo luni lokunamathisela oluwusizo?
● eyenziwe nge-durum kakolweni
● equkethe okusanhlamvu
I-pasta eyenziwe ngofulawa kakolweni ojwayelekile ikugcwalisa ngokushesha futhi ishibhile, ngakho-ke intengo cishe ngeke yehle. Kodwa ufulawa omhlophe ocwengekile akuyona into engcono kakhulu yokudla okunempilo. Eqinisweni, lawa ama-carbohydrate angenalutho, okuthi, ngokusho kocwaningo, acindezele amasosha omzimba futhi avuse ukuzuza kwesisindo. Izinhlamvu eziphelele zinempilo kakhulu: okusanhlamvu okungahluziwe kuqukethe i-fiber, amavithamini, amaminerali, nawo wonke amandla emvelo esitshalo. Ukolweni we-Durum nawo uyahlanzwa, ngakho-ke bheka ilebula "yonke okusanhlamvu" emaphaketheni e-pasta. Izinhlamvu eziphelele zehlisa amazinga kashukela egazini, zinciphisa ingozi yesifo senhliziyo, futhi zingase zivimbele ukwakheka kwezimila eziyingozi. Ukukhetha kusobala!
Ama-carbohydrate ku-pasta
Umzimba wethu ngokuyinhloko udinga ama-carbohydrate. Ngokuphelele zonke izinhlelo zomzimba wethu zisebenza kuzo. Ngisho noma ungeke ulandele ukudla okweqile kwe-carb njengo-80/10/10, ama-carbs kufanele enze ingxenye enkulu yokudla kwakho. Ukuphakelwa okukodwa kwe-pasta kuqukethe isilinganiso esingu-30-40 g wama-carbohydrate - ingxenye yesihlanu yobuncane bosuku obuncane kumuntu omdala. Ngeke neze ushiye ulambile! I-Whole grain pasta iyi-carbohydrate eyinkimbinkimbi elawula amazinga kashukela egazini, iwavimbele ukuthi akhuphuke futhi ehle kakhulu. I-pasta eyenziwe ngofulawa omhlophe ojwayelekile - ama-carbohydrate alula, emva kwalokho indlala iqala ngokushesha. Ngakho-ke, i-pasta egcwele okusanhlamvu ingcono kakhulu uma ufuna ukudla ukudla okulinganiselayo.
I-Wheat Pasta Alternative
Uma unokungabekezelelani kwe-gluten noma ufuna ukushintsha ukudla kwakho, naka ummbila, irayisi kanye ne-funchose kafulawa kabhontshisi. Ummbila nelayisi akunagluten, futhi i-pasta yakhona imnandi njengepasta kakolweni yakudala. Ngaphezu kwalokho, i-pasta ehlukile ihlanganiswe nemikhiqizo eminingi. I-Funchoza, empeleni, i-noodle esheshayo ekusebenzeni okuwusizo kakhulu. Iqukethe ufulawa kabhontshisi kuphela, isitashi namanzi. I-Funchoza ihlanganiswe kahle ne-soy sauce, i-tofu futhi ilungiswa ngemizuzu embalwa nje.
Indlela yokwenza i-pasta ibe nempilo
I-Pasta e-Italy iyisidlo esinekhalori ephezulu futhi kunalokho okunamafutha. Ekuphekeni kwendabuko, i-pasta inikezwa inyama noma inhlanzi kanye ne-sauce enokhilimu, engeyona inhlanganisela enempilo. Inketho ekahle yi-pasta enemifino. I-sauce ingenziwa ngokhilimu kakhukhunathi, futhi esikhundleni sikashizi oqinile noma i-parmesan, engeza i-feta noma ushizi ukuze uthole ukunambitheka. Ngokwesiko, i-pasta inongwe ngamafutha omnqumo, kodwa ungayiyeka noma ukhethe uwoyela ocindezelwe obandayo osezingeni eliphezulu. Ngendlela, uwoyela we-olive wangempela awukwazi ukubiza ama-ruble angaphansi kuka-1000 ngebhodlela lesigamu-litre. Noma yini eshibhile cishe ihlanjululwe namanye amafutha emifino - ubhontshisi wesoya noma ubhekilanga. Ukufaka esikhundleni kunzima kumuntu ojwayelekile ukuthi akubone.
Isiphetho
I-Pasta iyasiza, kodwa hhayi yonke. Khetha i-pasta kakolweni egcwele okusanhlamvu noma ezinye izindlela zokusanhlamvu. Njenganoma yisiphi isidlo, yazi isilinganiso. Khona-ke unamathisele kuyoba usizo kakhulu emzimbeni wakho.