Izwe lakubo lala mkhiqizo kusuka kufulawa namanzi, ngokuqinisekile kungaziwa kunoma ubani. Kukhona inguqulo ngokusho ukuthi imfihlo yokwenza i-macaroni, noma i-pasta, okungukuthi ngaphansi kwaleli gama yaziwa emhlabeni wonke, yiswe e-Italy evela e-China ngumhambi odumile uMarco Polo. Kodwa-ke, ubufakazi obuningi bokuvubukula bubonisa ukuthi iresiphi yokulungiselela lo mkhiqizo yayijwayele abantu abahlala esifundeni sase-Apennine isikhathi eside ngaphambi kokuzalwa komuntu ohamba phambili. Ngakho-ke, ukukhulunywa kokuqala kwemikhiqizo ye-pastry efana ne- pasta yesimanje itholakala kwenye yezincwadi ezindala kunazo zonke zokubhala ezibhalwe phakathi kwekhulu le-4 ne-4 AD, okuyinto umbhali obizwa ngokuthi i-gourmet eyaziwa kakhulu yamaRoma, uMark Gabiu Apizia.
Noma yikuphi, isihloko se-pasta kazwelonke, sanikezwa e-Italy, futhi, ngokusobala, kwaqala ukukhiqizwa kwemikhiqizo yale mkhiqizo ufulawa: eGenea ngo-1740 imboni yokuqala ye-macaroni yavulwa.
Esikhathini sethu lo mkhiqizo wefulawa namanzi uthandwa emhlabeni jikelele, ngoba i-pasta kulula ukuyilungisa, ayinambitha futhi enomsoco. Kodwa-ke, kukholelwa ukuthi i-pasta ebilisiwe iyingozi kulokho, ngoba kunamakholori amaningi kuwo. Ake sithole ukuthi lokhu kuyiqiniso, kungakhathaliseki ukuthi ukunamathiswa kanye nesibalo esincane akuhambisani.
Mangaki amakhilogrekhi angama-pasta abilisiwe?
Okuqukethwe kwama-caloric we-pasta abilisiwe, kanye nokukwazi kwabo ukwengeza amakhilogremu engeziwe kuncike ezintweni eziningi.
- Okuhlukahlukene kwebolweni . Kunezinhlobonhlobo ezinzima futhi ezithambile. Okokuqala kuqukethe amaprotheni amaningi emifino, kanye nesitashi esincane, amafutha kunalokho okugcina. I-Macaroni elungiselelwe kusukela ngesikolweni se-durum ibhekwa njengento enhle kunazo zonke futhi ewusizo, iphinde ibe ne-caloric encane, uma iqhathaniswa nemikhiqizo eyenziwe ezinhlobonhlobo eziluhlaza. Ngakho, okuqukethwe kwekhalori yama-macaroni abilisiwe kusuka koroyi onzima kunama-100-160 kcal, kanti imikhiqizo elula izothathwa ku-130-200 kcal.
- Isikhathi sokupheka . Izithonya hhayi nje kokuqukethwe kwekhalori yesidlo, kodwa ku-index yayo ye-glycemic - inkomba yokuthi izinga lokushukela egazini liphuthuma kanjani ngemva kokudla umkhiqizo othize. Okuphansi, izinga le-glucose liyophuza kancane, okusho ukuthi insulini encane iyodingeka ukuze inciphise, futhi izicubu ezinamafutha kufanele zifakwe kule nqubo. Ngakho-ke, i-pasta abilisiwe ibe ngu-50, ngenxa yokuphuza kancane, noma "al dente", njengoba bethi e-Italy, inkomba ye-glycemic izokwehla ibe ngu-40.
- Uhlobo lomkhiqizo . Kukholelwa ukuthi kulolu hlobo yi-vermicelli cobweb eyingozi kunazo zonke nezinye izinhlobo ezincane ze-pasta, kanye ne-spaghetti ephephile kakhulu. Futhi, leli cala lapha likhona cishe kunombhalo we-glycemic (47 - ku-vermicelli, 38 - ku-spaghetti), njengoba amakholori e-spaghetti aphekiwe aphekiwe angaphezu kwe-vermicelli - 130 ye-spaghetti, futhi cishe i-100 ye-vermicelli, kodwa okokuqala kubanjwa kancane kancane, futhi unikeze umqondo omude we-saturation.
- Ukuba khona kwezithako ezengeziwe . Mhlawumbe into eyinhloko ethinta okuqukethwe kwekhalori yomkhiqizo oqediwe, ngoba konke lokho
ebhaliwe ngenhla, ibhekisela ku-pasta ngaphandle kwezithasiselo. Kodwa-ke, kaningi kakhulu emgodini kanye nabo baya inyama enamafutha, ama-sauces noma ama-cheeses, okwandisa kakhulu inani lamandla wesidlo esilungisiwe. Ngisho ne-pasta ebilisiwe kunazo zonke ebhotela ene- caloric okungaba ngu-180 kcal, futhi uma esikhundleni sebhotela noma kanye nayo ubeka inyama enamafutha noshizi, uzothola kakade ama-khalori angu-400 nge-100 g yomkhiqizo. Ukuze ugweme lokhu, izondlo zokuncoma zincoma ukuhlanganisa i-pasta nemifino, izinhlanzi ezinamafutha, izinhlanzi zasolwandle. Lezi zinhlanganisela zizosiza ekucebiseni isidlo esiphelile ngamavithamini, amaminerali kanye ne-fiber, futhi ngeke kube khona amakholori okwanele kuwo, ngokwesibonelo, ku-pasta ejwayelekile abilisiwe ngamafutha ushizi nebhotela.