Isipinashi

Incazelo

Isipinashi sithathwa njenge- “superfood” ngesizathu - imifino enomsoco futhi enothe ngamavithamini kunzima ukuyithola. Nakhu ukuthi ungathola kanjani okuningi kusipinashi.

Umlando wesipinashi

Isipinashi umuthi oluhlaza ovuthwa ngenyanga nje. Ngokuphikisana nenkolelo evamile, isipinashi empeleni imifino, hhayi eluhlaza.

I-Persia ibhekwa njengendawo yokuzalwa yesipinashi, lapho yaqala khona ngokukhethekile ukukhiqizwa. Lesi sitshalo safika eYurophu ngeNkathi Ephakathi. Lesi sitshalo sitholakala endle eCaucasus, e-Afghanistan, eTurkmenistan. Emazweni ama-Arabhu, isipinashi sibaluleke njengesitshalo njengeklabishi ezweni lethu; idliwa kaningi nanganoma yiluphi uhlobo.

Ijusi yesipinashi isetshenziswa njengombala wokudla, engezwa kokhilimu, u-ayisikhilimu, inhlama yamadombolo ngisho ne-pasta.

Isipinashi

Abaningi bafunda ngesipinashi kusuka kukhathuni laseMelika mayelana netilosi uPopeye. Umlingisi oyinhloko udle isipinashi ekheniwe kuzo zonke izimo ezinzima futhi wagcwalisa amandla akhe ngokushesha futhi wathola amandla amakhulu. Ngenxa yalolu hlobo lokukhangisa, le mifino iye yathandwa ngendlela emangalisayo e-United States futhi abakhiqizi besipinashi baze bamisa itshe lesikhumbuzo likaPapay.

Ukwakheka nokuqukethwe kwekhalori

  • Okuqukethwe kwekhalori kwesipinashi 23 kcal
  • Amafutha 0.3 amagremu
  • Amaprotheni 2.9 amagremu
  • Amakhabhohayidrethi 2 amagremu
  • Amanzi u-91.6 amagremu
  • I-fiber yokudla 1.3 amagremu
  • I-Fatty Acids Engu-0.1 amagremu
  • I-Mono- ne-disaccharides 1.9 amagremu
  • Amanzi u-91.6 amagremu
  • Amafutha angagcwaliwe afaka ama-gramu ayi-0.1
  • Amavithamini A, B1, B2, B5, B6, B9, C, E, H, K, PP, Choline, Beta-carotene
  • Amaminerali i-Potassium (774 mg.), I-Calcium (106 mg.), I-Magnesium (82 mg.), I-Sodium (24 mg.),
  • I-Phosphorus (83 mg), i-Iron (13.51 mg).

Izinzuzo zesipinashi

Isipinashi

Isipinashi sithathwa njengesinomsoco kakhulu, okuyisimanga impela uma kuqhathaniswa nemifino ejwayelekile. Iphuzu okuqukethwe amaprotheni aphezulu kwimifino - uphizi omncane nobhontshisi kuphela okuqukethe okuningi. Le protein yemifino igaywa kalula futhi isuthise isikhathi eside.

Isipinashi siphethe irekhodi lokuqukethwe kwe-potassium, iron ne-manganese. Kunconyelwa abantu abane-anemia kanye nesikhathi sokululama ngemuva kokugula. Isipinashi sinomphumela omubi wokulwa nokuvuvukala, i-laxative ne-diuretic, ngenxa yokuthi sisebenza kahle ku-edema.

Kukhona ne-iodine eningi kusipinashi, esizuzisa izakhamizi zezindawo ezingenayo iodization eyanele yamanzi nokudla. Ukufaka isipinashi ekudleni kwakho kungavala ukusilela kule micronutrient.

Okuqukethwe kwe-fiber ephezulu kusiza ukukhulisa ukuhamba kwamathumbu emathunjini, ukulwa nokuqunjelwa, nokusheshisa imetabolism ngenkathi kuncipha isisindo. Imicu ye-fiber iyavuvukala emathunjini futhi ikwenze uzizwe ugcwele.

Wonke amaqabunga aluhlaza aqukethe i-chlorophyll, ngakho-ke isipinashi sithuthukisa i-microcirculation, sivimbela igazi nenyongo ekuqineni. Isipinashi sisebenziseka kakhulu kwabesifazane abakhulelwe nabadla imifino kuphela.

Ukulimala kwesipinashi

Isipinashi

Ngenxa yokuqukethwe okuphezulu kwe-oxalic acid ekwakhiweni kwemifino, akuvunyelwe ukuyidla kubantu abaphethwe yi-gout ne-rheumatism, isilonda esibuhlungu esiswini. Inani elinyukayo le-oxalic acid ekudleni nakho kungashukumisa i-urolithiasis ne-cholelithiasis, i-cystitis.

Izingane ezincane azinconywa ukuthi zinikeze isipinashi ngesizathu esifanayo - kusenzima kumathumbu engane ukubhekana nalokhu kudla. Okuncane kunayo yonke i-oxalic acid emaqabungeni amancane kakhulu esitshalo.

Inani eliphezulu le-fiber kusipinashi lingadala igesi nohudo - ngakho-ke kungcono ukudla ezingxenyeni ezincane. Ngezinkinga ngendlala yegilo, kunconywa ukuba udle isipinashi ngemuva kokubonisana nodokotela. Ukugcwaliswa kwemifino nge-iodine kungaba nomthelela omubi ekuqhubekeni kwesifo.

Ukusetshenziswa kwesipinashi emithini

Isipinashi

Kwezokwelapha, isipinashi kuvame ukufakwa ekudleni kokwelashwa. Ngenxa yokuqukethwe kwayo okuncane kwekhalori kanye nenkomba ye-glycemic ephansi, isipinashi siyanconywa kubantu abanesifo sikashukela kanye nabantu abakhuluphele ngokweqile.

Isipinashi silusizo ikakhulukazi kubantu asebekhulile: i-beta-carotene ne-lutein kule mifino kunciphisa ukukhathala kwamehlo futhi kungavimbela ukonakala kwe-retinal, izinguquko ezihlobene nobudala ku-retina, kanye nokukhubazeka okubonakalayo okuvela emsebenzini onzima wokuqapha. Ngokuya ngokuqukethwe kwama-microelements awusizo, isipinashi sesibili kuphela kukherothi.

Ijusi lesipinashi lithathwa njenge-laxative emnene ethuthukisa ukushukumiseka kwamathumbu. Futhi, ijusi isetshenziselwa ukuhlanza umlomo - umphumela wokulwa nokuvuvukala uyasiza ekwelapheni isifo sezinsini.

Ukusetshenziswa kwesipinashi ekuphekeni

Isipinashi sidliwa sisanda kubiliswa, sibilisiwe, sisemathinini futhi sengezwe yonke indawo: kososo, amasobho, amasaladi, ama-casseroles kanye nama-cocktails. Isipinashi esisha sisebenziseka kakhulu, futhi uma sifakwa ezitsheni ezishisayo, imifino ibekwa ekugcineni bese iyashiswa okwesikhashana ukuze kulondolozwe amavithamini amaningi ngangokunokwenzeka.

Kungcono ukudla izitsha ezenziwe ngomumo nesipinashi ngokushesha futhi ungagcini isikhathi eside, ngoba usawoti we-nitric acid ekwakhiweni kwesipinashi ekugcineni ungaguqulwa ube ngosawoti we-nitrogen oyingozi empilweni.

Ispaghetti esinesipinashi

Isipinashi

Ukwengezwa kwesipinashi kuzothuthukisa ukunambitheka kwespaghetti esijwayelekile. Isitsha kuvela ukuthi sanelisa kakhulu futhi sinomsoco.

Izithako

  • I-pasta (eyomile) - 150 gr
  • Isipinashi - 200 gr
  • Ukuphuza ukhilimu - 120 ml
  • Ushizi (onzima) - 50 gr
  • Anyanisi - uhhafu anyanisi
  • Amakhowe (isibonelo, ama-champignon noma ama-oyster mushroom) - 150 gr
  • Ground pepper omnyama - ukunambitha
  • Usawoti ukunambitha
  • Ibhotela - 1 isipuni

Ukulungiselela

  1. Geza u-anyanisi namakhowe bese usika izindandatho nocezu lwengxenye. Shisisa ibhotela epanini lokuthosa bese uthosa u-anyanisi namakhowe kuze kube yithenda. Faka isipinashi, uthathe imichilo, uvuse futhi ubambe imizuzu embalwa.
  2. Bese uthele ukhilimu, usawoti kanye nopelepele, engeza ushizi ogayiwe uhlanganise kahle. Mboza ipani ngesivalo bese ubamba ukushisa okuphansi kuze kube yilapho ushizi uncibilika.
  3. Ngalesi sikhathi, bilisa i-spaghetti emanzini ngokwemiyalo esephakeji. Khama, gxuma isipagagasi ngesosi sesipinashi ngaphambi kokuphaka, noma ubeke ngaphezulu.

shiya impendulo