I-spaghetti ingenye yezinhlobo ezidume kakhulu ze-pasta, futhi isetshenziselwa izitsha emhlabeni jikelele. Iningi le-spaghetti lenziwa ngokolweni kakade, ngakho-ke liphakeme kuma-carbohydrate futhi lihlanganisa zonke izakhi ezitholakala kufulawa omhlophe ohlanzekile.
I-spaghetti evamile ayifuni hlangothi, i-diet-wise, kodwa i-spaghetti kakolweni kakade ingaba umthombo omuhle we-fiber. Inani le-spaghetti nanoma ngabe yini oyifaka phezu kwepasta lakho cishe yilokho okwenza isidlo esinempilo noma cha.
| Imininingwane ye-Spaghetti Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi, ephekiwe (140 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 221 | |
| Ama-calories avela ku-Fat 12 | |
| Ingqikithi yamafutha 1.3g | 2% |
| I-Satatated Fat 0.2g | 1% |
| I-Polyunsaturated Fat 0.4g | |
| I-Monounsaturated Fat 0.2g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 61.6mg | 2% |
| Ama-carbohydrates 43.2g | 14% |
| I-Fiber Diet 2.5g | 10% |
| Ama-Sugars 0.8g | |
| Amaprotheni 8.1g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · Iron 10% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Ukukhonza okulingana nekomishi eyodwa ye-spaghetti ephekiwe noma i-spaghetti eyomile engama-2, okuphathelene nenani le-pasta elomile elizobe lihambelana nokuvula ibhodlela le-soda. I-spaghetti akuyona ukudla okuphansi kwekhalori. Ukwenziwa okusanhlamvu, ngakho-ke kunamandla-kakhulu. Ukukhonza ngamunye kunama-kilojoule angama-200, ikakhulukazi kusuka kwamakhalori angu-200, ikakhulukazi kusuka ku- carbohydrate eyinkimbinkimbi , ngakho-ke kubalulekile ukubuka ubungako bakho besilinganiso uma usekudla kokunciphisa umzimba. Khumbula ukuthi kungavamile ukudla nje ama-pasta ukuze i-cheesy sauces namanye ama-toppings aphakeme kakhulu anganezela ama-calories amaningi.
Ukusetshenziswa kwe-spaghetti kunamagremu angama-40 ama-carbohydrate, ngakho akufanelekile kahle ekudleni kwezinhlobo ze-carbohydrate. I-spaghetti ingumthombo omuhle wensimbi futhi iphansi emafutha.
Izinzuzo zezeMpilo
I-spaghetti ayikubi ngoba udinga ama-carbohydrate ngokudla okunomsoco, kodwa abantu abaningi bathola okusanhlamvu okuhlanzekile kunalokho okudingayo, ngakho-ke ungcono kakhulu nge-spaghetti enziwe ngokudla okukolweni.
Eqinisweni, cishe isigamu sezinhlamvu zakho zansuku zonke kufanele kube yizinhlamvu eziphelele.
Isizathu sokuthi u-spaghetti ukolweni ukolweni ungcono kuwe ukuthi unamafutha amaningi kune-pasta evamile. I-fibre ibalulekile ohlelweni lokugaya ukudla okunempilo, futhi iningi lamaMelika alitholi inani elinconywayo lezinsuku zonke, ngakho-ke ukudla i-pasta eningi yekakila kuwumqondo omuhle.
Imibuzo
Ingabe I-Pasta Yiphutha Impilo Yakho?
I-spaghetti ayibi ngoba nje iphezulu kuma-carbs. Umzimba wakho udinga i-carbohydrate yamandla, ikakhulukazi uma ungumuntu osebenzayo. Ukudla okunomsoco kufanele kube nengxenye ikholori yakho evela kuma-carbohydrate. Eqinisweni, i-ChoiceMyPlate.gov ye-United States yoMnyango wezoLimo, ithi cishe ingxenye eyodwa yesine yokudla okulinganiselayo okunempilo kufanele kwenziwe ngezinhlamvu ezifana ne-pasta, irayisi, i-cornmeal noma i-oatmeal.
Uma ulandela ukudla okunomsoco ophansi, kunzima ukulinganisa i-pasta eningi kumalungiselelo akho okudla. Kodwa kuphelele ukudla okulinganiselayo futhi kufanelana kahle ekudleni okunamafutha aphansi (uma nje ugcina amasoso nezinye izinto ezikhanyayo zikhanya).
Futhi Akuyona I-Pasta Enayo I-Gluten?
Njengoba i-spaghetti ivame ukwenziwa ngotshani, iqukethe i-gluten, iphrotheni etholakala okusanhlamvu njengokolweni nebhali. Ukusetshenziswa kweGluten kuyinkinga kubantu abanesifo se-celiac, ukwelashwa koroyi noma ukungabekezelelani, kodwa thina sonke, asikho isidingo sokulandela ukudla okungenamsoco we- gluten .
Ezinye izidlo ze-fad zisekelwe ngokuyinhloko ekugwemeni i-gluten, kodwa azisekelwe ekucwaningweni kwezesayensi okuthembekile.
Uma udinga ukugwema gluten, ungathola pasta gluten-mahhala ezenziwe corn noma ilayisi. Kusengaphezulu kuma-carbohydrate futhi inenani elifanayo lamakhalori njenge-pasta kakolweni. Kubuye kubhekwe njengengxenye yeqembu lokusanhlamvu futhi, ngokukhulumisana kahle, akuyona into engcono kunayo noma eyingozi kunawe kunama-pasta avamile.
I-Spaghetti Iqhathanisa Kanjani Nezinye Izinhlobo ZasePasta?
Kunezinhlobo eziningi nobukhulu be-pasta, kufaka phakathi ama-noodle, amagobolondo, i-macaroni njalonjalo. Ezinye, njenge-spaghetti, zivame ukukhonzwa nge-sauce, kodwa ezinye izinhlobo ze-pasta zisetshenziselwa njengezithako ezisemqoka ezitsheni, nase-casseroles.
Ngokuphathelene nokudla okunomsoco, noma yiluphi uhlobo lwe-pasta luzofana, uma nje ubukhulu bokukhonza bufana.
Izindlela Ezempilo Zokulungiselela Spaghetti
Phezulu ama-noodle wakho we-spaghetti onomsila utamatisi onjenge-marinara, i-Fra Diavlo, noma isoso se-spaghetti ejwayelekile. Yenza ngokwakho, noma ubuke imikhiqizo engaphansi kancane kwe-sodium, ikakhulukazi uma udla ukudla okunomkhawulo. Engeza ama-veggies engeziwe namakhowe ukuze wengeze ukunambitheka nokuningi kokudla kwakho ngaphandle kokufaka amakholori amaningi engeziwe. Khonza i-spaghetti yakho ngesaladi eluhlaza ohlangothini lwezondlo ezingcono nakakhulu.
Uma ungazange uzame i-pasta yonke yengqolowa okwamanje, gcina engqondweni ukuthi inambitheka enamandla nokuthungwa okuhlukile kune-spaghetti ejwayelekile. Abanye abantu bakuthanda ngaso leso sikhathi kanti abanye badinga ukudla spaghetti lonke okusanhlamvu izikhathi ezimbalwa ngaphambi kokuthola ukunambitheka.
Ukupheka
Ufuna into ngaphandle kwe-spaghetti yendabuko kanye ne-sauce ebomvu? Zama lezi izitsha ezinempilo ezenziwe nge-spaghetti egcwele okusanhlamvu:
- I-spaghetti ene-feta ne-broccoli
- Ama-noodle ase-Peanut anezinkukhu kanye nemifino ekhishwe
- Spaghetti Yonke-Wheat ene-lemon, basil, ne-saumon
- I-Spaghetti Yonke-Wheat enegalikhi egolide, utamatisi, kanye nomswakama
Imithombo:
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-USDA Database Composition Database."
> I-United States uMnyango WezeMpilo Nemisebenzi Yabantu kanye noMnyango Wezolimo wase-US. "Izikhombisi Zikahulumeni Zama-2015 - 2020". I-8th Edition. Kushicilelwe ngo-December 2015.