ʻO nā koho ʻē aʻe haʻahaʻa haʻahaʻa he 11 i Pasta a me Noodles

Anter

• 1. Pākuʻi Spaghetti
• 2. Nā Meaʻai Spiralised
• 3. ʻO Lasagna Eggplant
• 4. Nū kāpī
• 5. Kāpena Cauliflower
• 6. ʻO Celeriac Couscous
• 7. Puʻu
• 8. Noodles Onion
• 9. Nānā Shirataki
• 10. Noodles Tofu
• 11. Paakai limu
• Ka Laina Lalo

ʻO Pasta kahi meaʻai āpau e ʻai ʻia ma nā moʻomeheu he nui. Eia nō naʻe, he kiʻekiʻe kaulana nō ia i nā carbs, kahi e makemake ai kekahi poʻe e kaupalena.

Makemake paha ʻoe e hōʻalo i ka pasta palaoa a i ʻole ka carbs inā ʻoe e hāhai i ka papaʻai low-carb, ʻaʻohe mea hoʻomanawanui i ka gluten a makemake wale paha e hōʻalo i ka huhū a me ka ʻoluʻolu ʻole ma hope o ka pāʻina ʻana.

Akā inā ʻaʻole ʻoe makemake e hāʻawi pau loa i ka pasta a me nā saus scrumptious e hele pū me ia, makemake paha ʻoe e hoihoi i nā koho kaʻa hoʻohaʻahaʻa haʻahaʻa.

Eia he 11 mau mea ʻē aʻe i hoʻohaʻahaʻa ʻia i ka hoʻoliʻiliʻi a me nā noodles.

1. Pākuʻi Spaghetti

ʻO Spaghetti squash kahi pasta pani pani maikaʻi loa. Ua hoʻokumu ʻia kēia mea kanu starchy ma ʻAkau ʻĀkau a me ʻAmelika Waena a he ʻiʻo melemele-ʻalani kona.

Ke kuke, hiki ke hoʻokaʻawale ʻia kona ʻiʻo me kahi puna i loko o nā kaula i like me nā nood spaghetti - no laila kona inoa.

Ma 6.5 gram o nā carbs i kēlā me kēia 3.5 auneke (100 gram), loaʻa wale i ka spaghetti squash ma kahi o 20% o nā carbs āu e manaʻo ai i ka nui o ka pasta (1, 2).

I ka manawa like, ʻoi aku ka momona o nā wikamina A, C, E, K a me ka hapa nui o nā huaora B (1).

E hoʻomākaukau ai, e kuʻi i ka palaʻai ma nā wahi he nui me ke ʻō, a laila hoʻomoʻa ia no 30-45 mau minuke ma 350 ℉ (180 ℃).

Hiki ke hoʻolapalapa ʻia ʻo Spaghetti squash no 20 mau minuke a ʻoki ʻia i ka hapalua a microwaved ma luna no 6-8 mau minuke.

I ka manawa e mākaukau, e hoʻohana i kahi puna e hoʻokaʻawale i ka ʻiʻo i loko o nā aho spaghetti a like me luna me kahi huaʻai.

Hōʻuluʻulu Manaʻo Hiki i ka palaʻai Spaghetti ke hoʻolapalapa, microwaved a hoʻomoʻa ʻia a hāʻawi i kahi koho waiwai nui-momona i nā noodles spaghetti.

2. Nā Meaʻai Spiralised

I loko o nā makahiki i hala iho nei, ua lawe nā mea kanu spiralized i ka honua culinary e ka ʻino - a pono pēlā, no ka mea hāʻawi lākou i kahi ala maʻalahi a nani hoʻi e hoʻohui i nā mea kanu i kāu papaʻai.

ʻO nā mea kanu Spiralised ka mea i kālai ʻia e ka mea hoʻowalewale - kahi mea kīhini i hoʻohana ʻia e ʻoki i nā mea kanu i nā ʻāpana lōʻihi e like me ka noodles.

Hiki ke hoʻoulu ʻia ka nui o nā mea kanu, akā ʻo ka zucchini, kāloti, turnipa, beet a me nā kukama ka mea i makemake nui ʻia.

Ma waho aʻe o ka 3-10 mau manawa i lalo o nā carbs ma mua o ka pasta, ʻo kēia mau noodle mea kanu kekahi kumu waiwai nui o ka fiber, nā wikamina a me nā minelala (3, 4, 5, 6, 7).

ʻO ka hoʻohui ʻana i nā mea kanu i kāu papaʻai hiki ke lilo i mea maikaʻi loa a hoʻoliʻiliʻi paha i kou makaʻi i nā maʻi he nui, e like me ka maʻi puʻuwai, ka maʻi diabetes a me kekahi ʻano o ka maʻi ʻaʻai. Hiki ke kōkua i ka ʻai ʻana i nā mea kanu hou aʻe i ke kaupaona ʻana (,,,).

I mea e hoʻoulu ai i nā mea kanu, pono ʻoe i kahi mea hoʻowalewale, ʻoiai hiki ke hoʻohana ʻia kahi peeler mea ʻai ʻokoʻa.

Mai ʻili i kāu mau mea kanu, ʻoiai ka peel kahi e mālama ai nā mea kanu i ka hapa nui o kā lākou momona (12, 13).

Hiki ke ʻai ʻia nā mea kanu Spiralised me ke anuanu a mehana. Inā makemake ʻoe e hoʻomehana iā lākou, e hoʻolei i nā noodle lauʻai i loko o ka wai paila no 3-5 mau minuke a hiki i ka kuke ʻana akā paʻa mau naʻe - ʻike ʻia ʻo al dente. ʻO ka overcooking e lilo ai kā lākou crunch.

Hōʻuluʻulu Manaʻo Hāʻawi nā mea kanu Spiralized i kahi koho momona-waiwai i ka pasta a hiki ke ʻai mehana a anuanu hoʻi.

3. ʻO Lasagna Eggplant

ʻO Eggplant, ʻo ia hoʻi ka aubergine, hele mai ma India. ʻOiai botanically i manaʻo ʻia he berry, ʻoi aku ka nui o ka hoʻopau ʻia e like me ka mea kanu.

Loaʻa i kahi lawelawe o 3.5 auneke (100 mau) o ka eggplant ma kahi o 9 mau koloka, aia ma kahi o 3.5 mau manawa ʻoi aku ka liʻiliʻi o nā carbs ma mua o ka nui o ka pasta (2, 14).

ʻO ia kahi kumu maikaʻi o ka fiber, nā wikamina a me nā minelala - ʻo ia hoʻi ka lāʻau K, thiamine a me ka manganese (14).

E hoʻomākaukau i kāu lasagna eggplant, e hoʻomaka ma ke ʻoki ʻana i kēia mau pō ʻono maikaʻi i ka lōʻihi o ka lōʻihi i nā ʻāpana lahilahi.

A laila palaki i nā ʻaoʻao ʻelua me ka aila a hoʻomoʻa i nā ʻāpana a hiki i ka palupalu a me ke gula, huli iā lākou i hoʻokahi manawa. E hoʻohana maʻalahi i kēia mau ʻoki eggplant moa ma kahi o nā pepa pasta i ka wā e hana ai i ka lasagna.

Hiki paha iā ʻoe ke kāpae i ke kapehu a hoʻohana pono i nā ʻoki maka inā makemake ʻoe i kahi kīʻaha moister.

Hōʻuluʻulu Manaʻo ʻO Eggplant kahi low-carb kaulana, kahi mea hou no ka pasta i nā papa hana lasagna.

4. Nū kāpī

Kakaikahi ka poʻe e noʻonoʻo i ka hoʻohana ʻana i ke kāpena ma ke ʻano he pani noodle, akā he mea maʻalahi ia i kahi pani hakahaka.

Ma kahi o 6 mau koleka o nā carbs ma nā 3.5 auneke (100 gram), haʻahaʻa loa ia i nā carbs. Kupaianaha, hāʻawi kēia nui o ka cabbage i 54% o ka Reference Daily Intake (RDI) no ka wikamina C a me 85% o ka RDI no ka huaʻai K.

ʻO Cabbage kahi kumu maikaʻi o folate a kaena i kahi hui o nā huaora a me nā minelala (15).

Hiki iā ʻoe ke hoʻohana i nā lau kāpena āpau ma ke ʻano he pani no nā lau lasagna. ʻOkoʻa, ʻokiʻoki i ke poʻo kāpena i nā noodle lahilahi e hoʻohana ai i kahi pad thai a i ʻole me mein. E hoʻomanaʻo i nā lau kokoke i ke kumu paʻakikī loa a hiki i ka ʻawaʻawa.

I ka manawa e ʻoki ai, hoʻolei i ke kāpena i loko o ka wai i hoʻolapalapa no ʻelua mau minuke.

Inā hoʻohana ʻia no ka lasagna, e mākaukau nā lau kāpeti ke hiki ke piʻo maʻalahi me ka haki ʻole. E kuke hou lākou i ka umu, no laila ʻaʻole e hoʻolapalapa iā lākou no ka lōʻihi.

Inā ʻoe e hoʻohana nei i nā noodles cabbage no nā mea ʻē aʻe ma mua o ka pā umu, e hoʻoneʻe iā lākou mai ka wai ke palupalu e hou me kahi ʻōpae.

Hōʻuluʻulu Manaʻo ʻO ka kāpeti kahi koho kūpono ʻole a kūpono ʻole i ka pasta pasta. Hiki ke hoʻohana ʻia ma ke ʻano he pani no ka pasta i loko o ka pā noodle a i ʻole nā ​​lasagna.

5. Kāpena Cauliflower

Ua lohe paha ʻoe e pili ana i ka hoʻohana ʻana i ka pua kō i pani no ka laiki. Akā hiki ke hoʻololi maʻalahi iā couscous.

ʻO ka caififlower kahi hua kanu kolio a me nā pono ke olakino hiki ke loaʻa, e like me ka hoʻemi ʻia ʻana o kekahi mau maʻi ʻaʻai. He haʻahaʻa ia i nā carbs a waiwai i ka fiber, folate a me nā huaora C, E a me K (, 17, 18).

Loaʻa iā Cauliflower he 4 mau kalima o nā carbs ma 3.5 auneke (100 gram), 13% e like me ka pasta (2, 18).

E hoʻohana ma ke ʻano he pani no ka couscous, e uhaʻi i ka cauliflower a hoʻokomo i nā florets ma o ka mīkini meaʻai a wali ʻia lākou i mau ʻāpana e pili ana i ka nui o ka laiki.

ʻOi aku ka maikaʻi o ka hana pulse, ʻoiai ʻaʻole ʻoe makemake e hoʻohui nui.

Hoʻopulu i kahi aila i loko o kahi kōkō nui a kālua i ka couscous cauliflower no 1-2 mau minuke. A laila uhi me kahi uhi a kuke no kahi mau minuke 5-8, a i ʻole a palupalu.

Hiki ke hoʻohana i ka huahana hopena ma ke ʻano he couscous i nā meaʻai.

Hōʻuluʻulu Manaʻo ʻO ka Cauliflower kahi koho low-carb i ka couscous. He mea momona a hāʻawi paha i nā keu olakino hou aʻe.

6. ʻO Celeriac Couscous

ʻO Celeriac kahi kumu mai ke Kaiwaenahonua a pili i ka keleka. ʻO kahi aʻa aʻa i loaʻa kahi ʻano celery, ʻala iki iki.

Nui ka waiwai o Celeriac i ka phosphorus, ka manganese, ka wikamina C a me ka huaʻai B6 (19).

Loaʻa iā ia he mau carbs ma mua o ka cauliflower, ma 6 gram no 3.5 auneke (100 gram). Eia nō naʻe, hana ia i kahi koho olakino i pasta.

E hoʻomākaukau i ka couscous celeriac, ʻoki i ka mea kanu i mau ʻāpana liʻiliʻi. A laila, e hāhai i ke kaʻina like e like me kāu e hana ai no ka cauliflower, ʻokiʻoki iā ia i kahi mea hana meaʻai a hoʻowali a hiki i ka palupalu.

Hōʻuluʻulu Manaʻo ʻO Celeriac, kahi koho ʻē aʻe-low carb i ka couscous, ʻono ikaika i ka celery a hāʻawi i ka nui o ka phosphore, a me nā meaola ʻē aʻe.

7. Puʻu

ʻO nā ʻōpuʻu nā hua i germination a lilo i mau mea kanu ʻōpio loa.

Hiki ke kupu i nā ʻano ʻano ʻano like ʻole. ʻO kahi laʻana, hiki ke hana i nā ʻōpuʻu mai nā pīni, ka pī, nā hua, nā hua kanu, nā nati a me nā ʻanoʻano ʻē aʻe.

Hoʻololi ke ʻano o ka nutrient o ka sprouts i ke ʻano o ka ʻanoʻano. Eia nō naʻe, haʻahaʻa ka ʻōpuʻu i nā carbs a waiwai i ka protein, folate, magnesium, phosphorus, manganese a me nā huaora C a me K. (20, 21, 22).

Loaʻa iā lākou mai 7% no ka ulu ʻana o ka alfalfa a i ka 70% no nā ʻōpuʻu lentil o ka ʻili carb o ka pasta (2).

Mālama pū ke kaʻina sprouting e hōʻemi i ka helu o nā antinutrients i loaʻa maoli i nā ʻanoʻano. ʻOi aku ka maʻalahi o kēia ʻōpuʻu no kou kino e ʻeli (23).

I mea e puku ai i ka pasta me nā ʻōpuʻu, e blanc mua iā lākou ma ka paila ʻana no kekona kekona, e hemo koke ana. A laila holo i ka wai anuanu ma luna o kāu mau ʻōpuʻu e hoʻōki i ke kaʻina hana kuke. Hoʻopau a luna me kāu punahele punahele.

He mea kūpono ke hoʻomaopopo ʻana e pili pinepine ana nā sprouts i ka hoʻonui ʻana i ka hopena o ka lāʻau make. E kūʻai pono i nā ʻōpuʻu anuanu kūpono e hōʻemi i kou makaʻu i ka maʻi hānau (24).

Hōʻuluʻulu Manaʻo ʻO Sprouts kahi pani pasta wikiwiki loa - haʻahaʻa i nā carbs, waiwai i nā mea momona a maʻalahi hoʻi e ʻeli. Kūʻai i nā ʻōpuʻu anuanu e hoʻoliʻiliʻi i kou makaʻu i ka lāʻau make.

8. Noodles Onion

ʻO nā aniani he scrumptious akā ʻike pinepine ʻole ʻia no ka pasta.

Loaʻa iā lākou ka 1/3 o nā kalakeke o ka pasta mau a ua lako i ka puluniu, wikamina C, B6, folate, potassium a me ka phosphorus (2, 25).

ʻO nā ʻakaʻakai kekahi kumu waiwai nui o nā flavonoid antioxidants, e hāʻawi nei i nā pono olakino, e like me ke kahe o ke koko haʻahaʻa a me ke olakino olakino puʻuwai (,).

I mea e hoʻomaʻamaʻa ai i kāu mau aniani, ihi a ʻokiʻoki iā lākou i mau ʻoki 1/4-iniha (0.5-cm), a laila hoʻokaʻawale i kēlā me kēia apo a hoʻonoho iā lākou i loko o ka ipu hao nui. Hulu i ka ʻaila, ka paʻakai a me ka pepa a kālua no 30 mau minuke, a i ʻole a hoʻomaka nā ʻoka i ʻeleʻele. E hoʻoulu i ka hapalua o ka moa.

ʻO ka hope, e kau i luna me ka meaʻai kākele a me nā kāhiko punahele.

Hōʻuluʻulu Manaʻo ʻO nā aniani kahi mea ʻono, hoʻoliʻiliʻi low-carb i ka pasta. Nui lākou i nā mea momona a me nā mea kanu mea pono e hoʻonui ai i kou olakino.

9. Nānā Shirataki

ʻO nā noodles Shirataki lōʻihi, nā noodle keʻokeʻo i ʻike ʻia he konjac a i ʻole noodles hana mana.

He mea kaulana lākou, he koho haʻahaʻa-carb i ka pasta no ka mea e hoʻopihapiha loa lākou akā loaʻa i kekahi mau calory. Hana ʻia lākou mai kahi ʻano o ka fiber i kapa ʻia ʻo glucomannan, mai ka mea kanu konjac.

ʻO Glucomannan kahi fiber hiki ke hoʻoheheʻe ʻia, ʻo ia hoʻi hiki ke omo i ka wai a hana i kahi gel viscous i kou ʻōpū. Hoʻoiho kēia i kāu digestion, hiki ke kōkua iā ʻoe e hōʻoluʻolu hou aku ().

Hāʻawi nā mea hoʻoheheʻe i ka meaʻai no kāu bacteria koʻohune, a laila hana i nā waikawa momona momona (SCFAs). Manaʻo ʻia ʻo SCFAs e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a hoʻonui i ka pale (,,).

Māmā ka hoʻomākaukau o nā noodles Shirataki. E wehe wale a holoi maikaʻi iā lākou ma lalo o ka wai holo wela e hemo ai i ka wai a hoʻomehana iā lākou. A laila hoʻohui i kāu ʻono o ke koho.

ʻOkoʻa, hiki iā ʻoe ke hoʻomehana i nā noodles i kahi mākana. E hoʻoneʻe kēia i kekahi o ka wai keu a hoʻolilo i ka noodles i kahi ʻano mushy kūlohelohe i mea like me ka noodle.

Hōʻuluʻulu Manaʻo ʻO nā noodles ʻo Shirataki kahi low-carb-low, kahi-calorie ʻokoʻa i ka pasta. Nui lākou i ka fiber soluble, hiki ke kōkua iā ʻoe e noʻonoʻo i ka lōʻihi.

10. Noodles Tofu

ʻO nā noodles Tofu he ʻano loli ma nā noodles shirataki kuʻuna. Hana ʻia lākou mai ka hui ʻana o ka tofu a me ka fiber glucomannan a hāʻawi wale i kekahi mau calorie hou a me nā carbs.

Kūʻai i kēia mau noodles pūʻolo a hoʻomākaukau iā lākou e like me kāu e shirataki noodles.

Nui ka waiwai o Tofu i ka protein a me nā mea kanu pono a hiki ke pale aku i nā kūlana olakino, e like me ka maʻi puʻuwai, ka maʻi kō a me kekahi mau maʻi ʻaʻai (,,,).

Hōʻuluʻulu Manaʻo Hana ʻia nā noodles o Tofu mai kahi ʻano ʻiʻo a me nā mea ʻiʻo i makemake nui ʻia i loko o kāu pā.

11. Paakai limu

ʻO ka limu limu keu kahi loiloi haʻahaʻa-carb ʻē aʻe i ka pasta.

He limu wale nō ia e ʻohi ʻia, holoi ʻia a hoʻomaloʻo ʻia. Pēlā, e hoʻohui ia i kahi ʻono like ke kai i kāu pā.

ʻOiai he haʻahaʻa maoli ke limu i nā kalori a me nā carbs, piha me nā minelala. He waiwai waiwai nui ia o ka huaʻai K, folate, magnesium, calcium a me ka hao. Hāʻawi pū kekahi ia i kahi mahele lāʻau maikaʻi o iodine ma muli o nā ʻano (, 38, 39).

ʻO ka awelika o ka limu e pili ana iā 30% o ka ʻona carb o ka pasta palaoa (2).

Hoʻohana ʻia nā ʻano limu i mea e puku ai i ka pasta i like a like me spaghetti a i ʻole fettuccine. No ke kuke ʻana, waiho wale iā lākou i loko o ka wai paila no 5-15 mau minuke a hiki i ka loaʻa ʻana o ke limu i kou kūlike i makemake ʻia.

ʻOkoʻa, e hoʻāhu i ka nood limu no 20-35 mau minuke. ʻAe kēia iā lākou e hoʻopaʻa i kahi kūpaʻa paʻa.

Hōʻuluʻulu Manaʻo ʻO Seaweed kahi pani kala no ka pasta. E hoʻomanaʻo e hoʻohui ia i kahi ʻono like me ke kai i kāu mau kīʻaha.

Ka Laina Lalo

Nui a hewahewa nā koho kaʻa hoʻohaʻahaʻa carb.

ʻO nā mea kanu hou, ka limu a me nā pulina noodle momona waiwai kahi o nā koho i makemake nui ʻia. ʻAʻole wale kēia i nā carbs akā ʻoi aku ka kiʻekiʻe o nā wikamina, nā minelala a me nā mea hoʻohui pono ʻē aʻe ma mua o ka pasta palaoa.

E hoʻolei wale i kēia mau noodle hou me kāu ʻono pasta a punahele loa.