ʻO 6 ʻano maikaʻi loa o ka Pasta-ʻAla Pasta a me Noodles

Anter

• 1. Pasta Rice Pasta
• 2. Mīkini Shirataki
• 3. ʻO Chickpea Pasta
• 4. Quinoa Pasta
• 5. Nānā Soba
• 6. ʻO Multigrain Pasta
• Ka Laina Lalo

No nā mea aloha pasta, ʻoi aku paha ka makaʻu o ka hele ʻana i ka gluten ma mua o ka hoʻololi ʻana o ka papaʻai maʻalahi.

Inā ʻoe e ukali nei i ka papaʻai gluten-ʻole ma muli o ka maʻi celiac, kahi ʻike i ka gluten a i ʻole ka makemake pilikino, ʻaʻole pono ʻoe e haʻalele i kāu mau kīʻaha punahele.

ʻOiai ʻo ka pasta maʻamau ka hana maʻamau ʻana i ka palaoa palaoa, nui a hewahewa nā gluten-free i loaʻa.

Eia 6 o nā ʻano ʻoi loa o ka pasta a me ka noodle gluten.

1. Pasta Rice Pasta

ʻO ka palaoa laiki palaunu kekahi o nā ʻano mea makemake nui ʻia o ka gluten-free pasta ma muli o kona ʻono ʻoluʻolu a me ke ʻano chewy - hana maikaʻi nā mea ʻelua ma kahi pani no ka nui o nā pāʻina pasta maʻamau.

Hoʻohālikelike ʻia i nā ʻano ʻāpana like ʻole o ka pasta, he puna maikaʻi ka puluniu laiki, me ka ʻaneʻane he ʻekolu mau huna i loko o hoʻokahi kīʻaha (195-gram) e lawelawe ana i ka pasta i kuke ʻia ().

He kiʻekiʻe hoʻi ka laiki Brown i nā micronutrients nui e like me ka manganese, selenium a me ka magnesium (2).

Hoʻohui ʻia, hōʻike ʻia ka noiʻi i loaʻa i ka bran i loko o ka laiki brown me nā antioxidants, nā hui ikaika e hiki ke kōkua i ka hōʻino ʻana i nā oxidative i nā pūnaewele a hoʻoikaika i ke olakino maikaʻi ().

Ua ʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i ka laiki pala ke hoʻonui i nā pae antioxidant i ke koko a kōkua paha i ka pale ʻana i nā kūlana mau e like me ka maʻi kō, ka maʻi ʻaʻai a me nā maʻi puʻuwai (,).

Hōʻuluʻulu Manaʻo He kumu maikaʻi ʻo ka laiki palaunu Brown i ka puluniu, nā minelala a me nā antioxidant i hiki ke hoʻonui i ke olakino a pale i ka maʻi maʻi mau. ʻO kona ʻono a me kona ʻano momona e hoʻolilo iā ia i mea pani no ka hapanui o nā ʻano pasta.

2. Mīkini Shirataki

Hana ʻia nā noodles Shirataki mai ka glucomannan, kahi ʻano fiber i unuhi ʻia mai ke aʻa o ka mea kanu konjac.

Ma muli o ka hele ʻana o ka puluniu i loko o kou ʻōpū i wīwī ʻole ʻia, ʻaʻohe waiwai ʻia nā nood shirataki me nā kalepona.

Loaʻa iā lākou kahi ʻano gelatinous a liʻiliʻi iki i ka ʻono akā lawe i nā ʻono o nā mea hoʻohui ʻē aʻe ke kuke.

Hoʻohui ʻia, ua hōʻike ʻia ka fiber glucomannan e hoʻonui i ka pohō kaumaha a hoʻemi i nā kiʻekiʻe o ghrelin, ka hōmona e hoʻoulu ai i ka pōloli (,).

Ua ʻike kekahi mau noiʻi ʻē aʻe i ka hoʻopili ʻana me ka glucomannan hiki ke hōʻemi i nā kiʻekiʻe kolesterol, e hoʻokūpaʻa i ke kō i ke kō a mālama i ka constipation (,,).

Eia nō naʻe, e noʻonoʻo i ka noodles shirataki hāʻawi ʻole i kahi calorie a i ʻole nā ​​mea momona i kāu papaʻai.

No kēia kumu, he mea nui ia e hoʻouka i nā kīʻaha olakino no kāu pasta, e like me nā momona momona o ka naʻau, nā mea ʻai a me nā protein.

Hōʻuluʻulu Manaʻo Hana ʻia nā noodles Shirataki mai ka glucomannan, kahi ʻano o ka pulupulu me ka ʻole calorie a hiki ke kōkua i ka paipai ʻana i ke kaupaona ʻana, hoʻēmi i nā kiʻekiʻe o ke kōkō, hoʻoponopono i ke kō a me ka hoʻomaha ʻana i ka paʻa.

3. ʻO Chickpea Pasta

ʻO Chickpea pasta kahi ʻano hou o ka gluten-free pasta i loaʻa i kēia manawa i kahi nānā maikaʻi i waena o nā mea kūʻai manaʻo olakino.

Kūlike loa ia me ka pasta maʻamau akā me ke ʻano o ka ʻono o ka chickpea a me kahi ʻano chewy hou aʻe.

ʻO ia pū kekahi me kahi protein-protein, kiʻekiʻe-fiber kahi e hoʻopili ai, e pili ana i 13 gram o ka protein a me 7 gram o ka fiber i kēlā me kēia ʻelua auneke (57-gram) e lawelawe ana ().

Loaʻa i ka protein a me ka fiber kahi hoʻopihapiha a hiki ke kōkua i ka hōʻemi ʻana i kāu loaʻa ʻana o ka calorie i loko o ka lā e kōkua i ka kaupaona (,,).

I ka ʻoiaʻiʻo, hoʻokahi noiʻi liʻiliʻi i nā wahine he 12 i ʻike i ka ʻai ʻana i hoʻokahi kīʻaha (200 gram) o nā pīpī ma mua o ka pāʻina ʻana i kōkua i ka hoʻēmi ʻana i nā kiʻekiʻe o ke kō o ke kō, ka makemake a me ka ʻai ʻana o ka calorie i ka lā, ke hoʻohālikelike ʻia i ka papaʻai mālama ().

ʻO ka mea hou aʻe, hōʻike ka noiʻi e hiki i nā pīpī ke hoʻomaikaʻi i ka hana ʻōpū, hoʻoliʻiliʻi i nā kiʻekiʻe kolesterol a hoʻonui i ka kaohi kō kō (().

Hōʻuluʻulu Manaʻo ʻO ka Chickpea pasta he kiʻekiʻe i ka protein a me ka fiber, kahi e kōkua ai i ka kaohi kaumaha a kōkua i ka hoʻomaikaʻi ʻana i ka ʻōpū, nā pae kolesterol a me ka mālama kō kō.

4. Quinoa Pasta

ʻO Quinoa pasta kahi gluten-free pani no ka pasta maʻamau i hana maʻamau ʻia mai ka quinoa i hui ʻia me nā hua ʻē aʻe, e like me ka palaoa a me ka laiki. Hōʻike pinepine ʻia me ka loaʻa ʻana o kahi ʻano grainy me kahi ʻono nutty.

ʻO kāna mea waiwai nui, ka quinoa, kahi palaoa a puni i makemake nui ʻia no ka hiʻona momona momona, ʻono ʻoluʻolu a me nā pono olakino nui.

ʻOiai ʻo kekahi o nā protein i hoʻokumu ʻia me nā mea kanu i loaʻa, hāʻawi ka quinoa i kahi lāʻau momona o nā mea ʻeiwa amino acid pono a pau e pono ai i kou kino ().

ʻO Quinoa kahi kumu waiwai maikaʻi o nā wikamina a me nā minelala nui ʻē aʻe, e like me ka manganese, magnesium, phosphorus, folate, keleawe a me ka hao (19).

Hoʻohui, waiwai ka quinoa pasta i ka fiber, e hāʻawi ana ma kahi o 3 gram o ka fiber i kēlā me kēia 1/4-cup (43-gram) e lawelawe ana i ka pasta maloʻo ().

Hōʻike nā noiʻi e hiki i ka fiber ke hoʻolohi i ka lawe ʻana o ke kō i ke kahe o ke koko e hoʻoponopono i nā pae kō kō, hoʻonui i ke olakino digestive a paipai i nā manaʻo o ka piha e pale i ka loaʻa ʻana o ke kaupaona (,,).

Hōʻuluʻulu Manaʻo Hana ʻia ka pasta Quinoa mai ka quinoa a me nā hua ʻē aʻe, e like me ka kulina a me ka laiki. He kumu maikaʻi ia o ka protein, ka fiber a me nā micronutrients a he mea maikaʻi paha ia no ke olakino digestive, ka mālama ʻana i ke kō a me ka mālama ʻana i ke kaumaha.

5. Nānā Soba

ʻO Soba noodles kahi ʻano pasta i hana ʻia mai ka palaoa buckwheat, kahi mea kanu i mahi pinepine ʻia no kāna ʻano hua e like me ka palaoa.

Loaʻa iā lākou kahi ʻono nutty me kahi momona, ʻano momona a loaʻa i nā ʻano a me nā nui like ʻole.

ʻOi aku ka haʻahaʻa o nā noodles ʻo Soba ma mua o nā ʻano o ka pasta maʻamau akā hoʻolako mau i kahi nui o nā protein a me nā fiber.

Loaʻa i kahi ʻelua auneke (56-gram) o nā noodles soba i kuke ʻia ma kahi o 7 gram o ka protein, 3 gram o ka fiber a me kahi nui o nā micronutrients koʻikoʻi e like me manganese a thiamine (, 25).

Hōʻike nā noiʻi e pili ana ka ʻai ʻana i ka buckwheat me nā pae kolesterol i hoʻomaikaʻi ʻia, ke kahe o ke koko a me nā kānāwai kaulike (,).

Loaʻa iā Soba noodles kahi helu glycemic haʻahaʻa ma mua o nā starches ʻē aʻe, ʻo ia hoʻi ka ʻai ʻana i nā noodles soba ʻaʻole e hoʻonui i kāu mau kō kō kō ().

Eia nō naʻe, e hoʻomaopopo e hoʻohui ana kekahi mau mea hana i ka palaoa buckwheat me nā ʻano palaoa ʻē aʻe ke hana i kēia ʻano noodles.

E nānā pono i nā lepili i ke akahele a pale i nā huahana i loaʻa i ka palaoa a i ʻole ka palaoa keʻokeʻo inā he maʻi celiac a i ʻole ka ʻike gluten.

Hōʻuluʻulu Manaʻo ʻO Soba noodles kahi ʻano noodle i hana ʻia mai ka palaoa palaoa. Ua hoʻopili ʻia ka ʻai ʻana i ka buckwheat i ke olakino o ka puʻuwai, ka mālama ʻana i ke kaupaona a me nā pae kō kō.

6. ʻO Multigrain Pasta

Hana ʻia nā ʻano nui o ka pasta-gluten me ka hui ʻana i nā ʻano hua like ʻole, e like me ka palaoa, ka palaoa, ka palaoa, ka quinoa, ka laiki a me ka amaranth.

Hiki ke loli ka waiwai kūpono o kēia mau ʻano pasta i ka nui o nā ʻanoʻano i hoʻohana ʻia.Loaʻa iā lākou i nā wahi āpau ma waena o 4-9 mau huna o ka protein a me 1-6 mau huna o ka puluniu no 2-auneke (57-gram) e lawelawe ana (,,).

No ka hapa nui, hiki i ka pasta multigrain ke lilo i koho ʻē aʻe i pasta pono no ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten.

ʻO ka pasta multigrain kahi kokoke loa i ka ʻono a me ke ʻano i ka pasta maʻamau. Hiki i kahi swap maʻalahi ke hana i kāu mau punahele punahele me ka gluten-free.

Eia nō naʻe, he mea nui e nānā pono i ka lepili o nā mea hoʻohui a hoʻokele i nā huahana i hoʻokau ʻia me nā mea hoʻopihapiha, nā mea hoʻohui a me nā mea gluten-i loko.

Hōʻuluʻulu Manaʻo Hana ʻia ka pasta multigrain mai nā hua e like me ka palaoa, ka palaoa, ka palaoa, ka quinoa, ka laiki a me ka amaranth. ʻO ka manawa pinepine kahi pili kokoke loa no ka pasta maʻamau i ka ʻono a me ke ʻano, akā hiki ke loli ke ʻano o ka nutrient ma muli o kāna mau mea hana.

Ka Laina Lalo

ʻOiai ua noʻonoʻo ʻia ka pasta ma kahi o ka papa ʻaina no ka poʻe ma ka papaʻai gluten-ʻole, nui nā koho i kēia manawa.

E koho pono i nā huahana i hōʻoia ʻia me ka gluten-ʻole a nānā pālua i nā lepili lāʻau e hōʻalo ai i ka hoʻohaunaele a me nā hopena maikaʻi ʻole.

Hoʻohui hou, mālama i ka lawe ʻana i ka hoʻohaʻahaʻa a hoʻopili i kāu pasta me nā mea momona e hoʻonui i ka pono o ke olakino a mālama i kahi papaʻai maikaʻi.