Njira Yapamwamba Kwambiri ya Carb kwa Pasitala
Chokoti cha spaghetti ndizosangalatsa m'malo mwa pasitala . Ndi zophweka kuphika komanso zosakanikirana ndi gluten, kuchepa kwa carbs ndi calories, komanso zakudya zambiri zowonjezera zakudya. Mukakophika, n'zosavuta kuti muzitha kuwapanga ngati nsonga zomwe zimakhala zofanana, zobiriwira komanso mtundu wa spaghetti.
Njira Yina Yathanzi
Msuzi wa sikwashi ndi wotchuka wa sikwashi yozizira.
Ndi yaikulu komanso yachikasu ndipo imapezeka mosavuta m'masitolo. Sankhani sikwashi yomwe imakhala yolimba, imakhala yovuta, ndipo imamva kulemera kuposa momwe imawonekera. Sikwashi yomwe ili yofewa kapena yooneka nkhungu iyenera kupeĊµa.
Izi ndi zonunkhira bwino kwambiri komanso zimakhala zosaoneka bwino. Zimapangitsa kuti zikhale zotsika kwambiri, zowonongeka, zowonongeka, komanso zosakanikirana ndi zitsamba za spaghetti. Chikho chimodzi cha zakumwa zophika zapaghetti zophika zamagazi zili ndi pafupifupi makilogalamu 200 ndi 40 magalamu a carbohydrate. Poyerekeza, chikho chimodzi cha sikwashi yophika spaghetti ili ndi makilogalamu 40 okha ndi 10 magalamu a carbohydrate.
Chomera cha spaghetti chimakhalanso ndi ma gramu awiri pa kapu imodzi yokatumikira ndipo ndi gwero la calcium, potassium, magnesium, ndi niacin. Zonsezi, ndizowonjezera kuwonjezera pa zakudya zabwino ndi njira yopanda chilango kuti muzisangalala ndi zakudya zomwe mumazikonda.
Mmene Mungakonzekerere Msuzi wa Spaghetti
Msuzi wa spaghetti ndi osavuta kukonzekera ndipo pali njira zingapo zochitira. Mukhoza kusankha kudula mu magawo awiri kapena kuphika sikwashi yonse monga momwe ziliri.
Chinthu chachikulu kwambiri chodula sikwashi musanaphike ndikuti imaphika mofulumira. Komabe, zimatengera minofu ndi mpeni kapena kutsuka kuti udule, ndipo izi zingakhale zoopsa. Palinso ntchito yowonjezera mbewu ndi zamkati pamene sikwashi ndi yaiwisi.
Ngati mukufuna kuyamba kudulapo, sungani sikwashi m'malo ochepa ndikuyiyika mu microwave kwa mphindi zisanu.
Icho chidzatulukamo chofewa mokwanira kuti chikhale chophweka kuti muzitha kudutsa mu mphasa.
Kuphika sikwashi lonse ndi kophweka kwambiri, ndipo zamkati ndi nyemba zimakhala zosavuta kuchotsa zikaphika. Njira imeneyi imatenga nthawi yaitali kukaphika ndipo muyeneranso kusamala ndi nthunzi yotentha pamene mukuchotsa zamkati ndi mbewu.
Pali njira zinayi zomwe mungagwiritsire ntchito pophika sikwashi spaghetti. Nthawi zophika zimasiyanasiyana kwambiri malingana ndi ngati mumadula kapena kuziphika.
| Njira Yophika | Dulani kapena Yonse | Ndondomeko |
|---|---|---|
| Kuphika | Dulani | Ikani mbali yonyamulira mmwamba (mbali yodulidwa pansi) pa poto yophika ndi kuwonjezera theka la inchi la madzi. Kuphika pa 375 F kwa mphindi 30 mpaka 40. |
| Yonse | Ikani sikwashi mu poto yophika mu uvuni kwa ola limodzi. | |
| Microwave | Dulani | Ikani sikwashi mu mbale yotetezeka ya microwave kapena pa mbale ndi microwave iyo kwa mphindi 6-8. |
| Yonse | Lembani sikwashi m'malo ochepa. Ikani izo pa mbale ndi microwave pamwamba kwa mphindi 10 mpaka 12. | |
| Wiritsani | Dulani | Ikani sikwashi mu mphika wa madzi otentha kwa mphindi 20 mpaka zofewa. |
| Yonse | Ikani sikwashi mu mphika wa madzi otentha kwa theka la ora. | |
| Slow Cooker | Yonse | Onjezerani sikwashi ndi madzi 1 chikho kwa wophika pang'onopang'ono. Kuphika pansi kwa maola 8 kapena 10 kapena pamwamba kwa maola awiri kapena awiri. |
Akasakayi ataphika, mulole kuti ziziziziritsa kwa mphindi zochepa, ndipo gwiritsani ntchito mphanda kuti mulekanitse mkati mwa makina.
Izi ziwoneka ngati spaghetti ndipo zingagwiritsidwe ntchito maphikidwe omwe mumawakonda. Mungathe kuthandiza squash pamodzi ndi pasitala mu mbale kuti muchepetse carbs ndi calories mukakhala ndi pasta pang'ono.
Chokopa cha spaghetti ndi chokoma kwambiri poyikidwa ndi phwetekere msuzi. Mukhozanso kuwonjezera masamba owonjezera kuti mutenge nyama. Kumbukirani kuti alfredo ndi masamba ena otchuka a pasitala angawonjezerepo zakudya zamakono anu.
Kuwotcha Mbewu
Pamene mukuyeretsa sikwashi, musaponyedwe mbewu. Mofanana ndi mbewu za dzungu (komanso sikwashi), mbewu za sikwashi zimayambidwa . Amapanga chakudya chokoma komanso chopatsa thanzi ndipo amatha kukongoletsa zakudya zosiyanasiyana, kuphatikizapo saladi.
Zosungira Zosungirako
Mofanana ndi dzungu ndi masangweji a nyengo yozizira, sikwashi yonse yosagwiritsidwa ntchito yosabalasa yabwino yosungidwa pakati pa 50 mpaka 60 F ndipo imatha mpaka miyezi isanu ndi umodzi. Msuzi wa spaghetti amatha masabata angapo kutentha.
Mawu Ochokera
Chotupa cha spaghetti ndi chimodzi mwa malo osangalatsa omwe mungapange pasitala, kaya mukuyesera kuthetsa gluten kapena mukufuna kuchepetsa carbs ndi calories. Kuphunzira kuphika ndi njira yabwino yowonjezera khitchini yanu.