Spaghetti ndi imodzi mwa mitundu yotchuka ya pasitala, ndipo imagwiritsidwa ntchito mu mbale kuzungulira dziko lonse lapansi. Ambiri a spaghetti amapangidwa kuchokera ku tirigu wa durumu, choncho ndi okwera muzakudya komanso zimakhala ndi zakudya zonse zomwe zimapezeka mu ufa wonyezimira woyera.
Mabala a spaghetti nthawi zonse salowerera ndale, zakudya zowonjezera, koma spaghetti yonse ya tirigu ikhoza kukhala chitsimikizo chabwino. Kuchuluka kwa spaghetti ndi chirichonse chimene inu mumaika pamwamba pa pasitala wanu mwinamwake ndi chimene chimapangitsa chakudya chamtundu kapena ayi.
| Zoonadi Zokwanira za Spaghetti | |
|---|---|
| Kutumikira Kukula 1 chikho, yophika (140 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 221 | |
| Ma calories ochokera ku Fat 12 | |
| Mafuta Onse 1.3g | 2% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.4g | |
| Mafuta a Monounsaturated 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 61.6mg | 2% |
| Zakudya Zamadzimadzi 43.2g | 14% |
| Matenda a Zakudya 2.5g | 10% |
| Sugars 0.8g | |
| Mapuloteni 8.1g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 10% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Mmodzi wogwira ntchito ndi ofanana ndi chikho chimodzi cha spaghetti yophika kapena 2 spaghetti youma, yomwe ili pafupi ndi pasta wouma yomwe ingagwirizane ndi kutsegula botolo la soda. Spaghetti si chakudya chochepa cha kalori. Zimapangidwa kuchokera ku tirigu, choncho zimakhala zamphamvu. Utumiki uliwonse uli ndi makilogalamu oposa 200, makamaka kuchokera ku makilogalamu 200, makamaka kuchokera ku zakudya zowonjezera , kotero ndikofunikira kuyang'ana kukula kwa gawo lanu ngati mukudya zakudya zolemera. Kumbukirani kuti ndizosazolowereka kudya pasitala kotero cheesy sauces ndi zina zapamwamba-calories zikhoza kuwonjezera zambiri makilogalamu.
Kugwiritsidwa ntchito kwa spaghetti kumakhala ndi magalamu oposa 40 a chakudya, kotero sikuli koyenerera kudya zakudya zamtundu wotsika. Spaghetti ndi gwero lachitsulo chabwino ndipo liri ndi mafuta ochepa.
Ubwino wa Zaumoyo
Spaghetti siipa kwa inu chifukwa mukusowa chakudya mu zakudya zabwino, koma anthu ambiri amapeza mbewu zowonongeka koposa momwe amafunira, kotero mumakhala bwino ndi spaghetti yopangidwa ndi ufa wokwanira tirigu.
Ndipotu pafupifupi theka la mbewu zanu tsiku ndi tsiku ziyenera kukhala mbewu zonse.
Chifukwa chake spaghetti yonse ya tirigu ndi yabwino kwa inu ndikuti imakhala ndi mitsempha yambiri kusiyana ndi pasta nthawi zonse. Zizindikiro zimathandiza kuti thupi likhale ndi thanzi labwino, ndipo ambiri a ku America samapeza ndalama zokwanira tsiku lililonse, kotero kuti kudya zakudya zambiri za tirigu ndizofunika kwambiri.
Mafunso
Kodi Pasta Imakhala Yoipa pa Thanzi Lanu?
Spaghetti siipa chifukwa chakuti ndipamwamba mu carbu. Thupi lanu limafuna makapu a mphamvu, makamaka ngati muli munthu wogwira ntchito. Zakudya zoyenera ziyenera kukhala ndi hafu ya kalori yanu yomwe imabwera kuchokera ku chakudya. Ndipotu, Dipatimenti ya Ulimi ya United States ya SelectMyPlate.gov, imanena kuti pafupifupi kotala limodzi la chakudya choyenera chiyenera kukhala ndi mbewu monga pasta, mpunga, chimanga kapena oatmeal.
Ngati mukutsatira zakudya zochepa kwambiri, ndizovuta kuti mugwirizane ndi pasitala mumakonzedwe anu a zakudya. Koma ndizofunikira kudya zakudya zoyenera komanso zimakhala bwino kudya zakudya zochepa (malinga ngati mukusunga mazira ndi zina zowala).
Ndipo Pasitala Ali ndi Gluten?
Popeza spaghetti kawirikawiri imapangidwa ndi tirigu, imakhala ndi gluten, mapuloteni omwe amapezeka m'mbewu monga tirigu ndi barele. Kugwiritsiridwa ntchito kwa chibwibwi ndi vuto kwa anthu omwe ali ndi matenda a celiac, kupweteka kwa tirigu kapena kusagwirizana, koma kwa ife tonse, palibe chifukwa chotsatira zakudya zopanda thanzi .
Zakudya zina zimaphatikizapo kupeŵa gluten, koma sizidalira kafukufuku wodalirika wa sayansi.
Ngati mukuyenera kupewa gluten, mungapeze pasta wopanda gluten yopangidwa kuchokera ku chimanga kapena mpunga. Adakali ndi zakudya zamthala ndipo ali ndi chiwerengero chofanana cha calta monga tirigu. Amagwiritsidwanso kuti ndi gawo la gulu la tirigu ndipo, mwakulankhulana bwino, palibe chabwino kapena choipa kwa inu kusiyana ndi pasta nthawi zonse.
Kodi Spaghetti Yifanizitsa ndi Mitundu Yina ya Pasitala?
Pali zazikulu zambiri ndi mawonekedwe a pasta, kuphatikizapo Zakudyazi, zipolopolo, macaroni ndi zina zotero. Ena, monga spaghetti, nthawi zambiri amatumiziridwa ndi msuzi, koma mitundu ina ya pasitala imagwiritsidwa ntchito monga zinthu zowonjezera mu supu, ndi casseroles.
Malingana ndi kufunika kwa zakudya, pasitala iliyonse idzakhala yofanana, malinga ngati kukula kwake kukufanana.
Njira Zabwino Zokonza Spaghetti
Tsambani zakumwa za spaghetti zomwe zimakhala ndi msuzi wa tomato monga marinara, Fra Diavlo, kapena msuzi wa spaghetti. Dzipangire nokha, kapena yang'anani mankhwala omwe ali otsika pang'ono mu sodium, makamaka ngati muli pa zakudya zowonjezereka. Onjezerani zamagulu ndi bowa kuti muwonjezere kukoma ndi kuchuluka kwa chakudya chanu popanda kuwonjezera makilogalamu ambiri owonjezera. Gwiritsani ntchito spaghetti ndi saladi wobiriwira kumbali ya zakudya zabwino.
Ngati simunayesetse pasitala yonse ya tirigu, kumbukirani kuti ili ndi maonekedwe abwino komanso osiyana kwambiri ndi ma spaghetti nthawi zonse. Anthu ena amawakonda nthawi yomweyo pamene ena amafunikira kudya spaghetti ya tirigu nthawi zambiri asanapeze kukoma.
Maphikidwe
Kodi mukuyang'ana chinthu china osati spaghetti yachikhalidwe ndi msuzi wofiira? Yesani zakudya zowonongeka zopangidwa ndi spaghetti yambiri:
- Spaghetti ndi feta ndi broccoli
- Zakudya Zakudya Zam'madzi Zambiri za nkhuku ndi zamasamba
- Tirigu spaghetti lonse ndi mandimu, basil, ndi saumoni
- Tirigu Wonse Spaghetti ndi golidi adyo, tomato, ndi luso
Zotsatira:
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "USDA Food Composition Database."
> United States Dipatimenti ya Zaumoyo ndi Zipangizo zaumunthu ndi Dipatimenti ya Ulimi ya US. "2015 - 2020 Zowonjezera Zakudya kwa Amwenye." Gulu lachisanu ndi chimodzi. Idasindidwa December 2015.