Spaghetti imwe yemhando dzakakurumbira dze pasta, uye inoshandiswa mumidziyo kumativi ose enyika. Kazhinji spaghetti yakaitwa kubva durum gorosi, saka yakakwirira mumakrohydrates uye ine mishonga yose inowanikwa muhupfu hwakachena hwakachena.
Nguva dzose spaghetti hairevi zvematongerwo enyika, kudya-kuchenjera, asi gorosi yese spaghetti inogona kuva yakanaka ye fiber. Kuwanda kwepaghetti uye chero chipi zvacho chaunoisa pamusoro pepasta yako zvichida ndicho chinokonzera kudya kwakanaka kana kwete.
| Spaghetti Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe, kubikwa (140 g) | |
| Per Serving | % Daily Value * |
| Calories 221 | |
| Maoriro anobva kuFat 12 | |
| Total Fat 1.3g | 2% |
| Saturated Fat 0.2g | 1% |
| Polyunsaturated Fat 0.4g | |
| Monounsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 61.6mg | 2% |
| Carbohydrates 43.2g | 14% |
| Dietary Fiber 2.5g | 10% |
| Shuga 0.8g | |
| Maprotheni 8.1g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 10% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Rimwe kushanda rakaenzana nekombe imwe yepaghetti yakagadzirwa kana 2 oga yepaghetti yakaoma, iyo inenge yakawanda yepasta yakaoma iyo inogona kukodzera kuburikidza nekuvhara bhodha yekoda. Spaghetti haisi yeka-calorie zvokudya. Yakagadzirwa kubva muzviyo, saka iine simba-yakaoma. Chero imwe neimwe inosvika mazana maviri emakirori, kunyanya kubva ku 200 makorikori, kunyanya kubva kune makurubohydrates akaoma , saka zvakakosha kutarisa zvikamu zvako zvemugove kana iwe uri pane kuora-kurasikirwa kudya. Ramba uchifunga kuti hazvishamisi kudya chete pasta saka cheesy sauces nezvimwe zvakakwirira-calorie toppings zvinogona kuwedzera zvakawanda zvakawanda zvekoriori.
Kushanda kwepaghetti kunewo makirogiramu makumi mana emakhahydrates, saka hazvifananidzi zvakakodzera kune kudya kwema-carbohydrate. Spaghetti inzvimbo yakanaka yesimbi uye yakaderera mumafuta.
Health Benefits
Sipaghetti haisi yakaipa kwauri nokuti unoda makhaidhaidhi muzvokudya zvakakwana, asi vanhu vakawanda vanowana zviyero zvakawanda zvakanatswa kupfuura zvavanoda, saka uri nani kune spaghetti yakaitwa neupfu hwegorosi.
Zvechokwadi, inenge hafu yezviyo zvako zvezuva nezuva inofanira kunge yakazara zviyo.
Chikonzero chakazara gorosi spaghetti chiri nani kwamuri ndeyekuti ine fiber yakawanda kupfuura peta yakawanda. Fibibhi inokosha kuti utano hwakanaka huve hwakanaka, uye vazhinji vekuAmerica havakwanisi kuwana mari yakarongedzwa zuva rega rega, saka kudya imwe korosi yekorosi inofunga zvikuru.
Mibvunzo
Pasta Inotadza Kune Utano Hwako Here?
Spaghetti haisi yakaipa nokuti yakakwirira mumarubhi. Mumuviri wako unoda makhaidhaidhaiti emasimba, kunyanya kana iwe uri munhu anoshanda. Kudya kwakanaka kunofanirwa kuva nehafu hafu yemakoriori anobva kumakrohydrates. Kutaura zvazviri, United States Dhipatimendi Rezvekurima yeChoiceMyPlate.gov, inotaura kuti inenge chikamu chechina chekudya kwakaringana kunofanirwa kuve nekugadzirwa kwezviyo zvakadai sepasta, rice, chibage kana oatmeal.
Kana uri kutevera zvakanyanya kudya-carb diet, zvakaoma kuti uwane pasta yakawanda muzvirongwa zvako zvekudya. Asi yakakwana yekudya kwakakwana uye inofanirwa kunyatsosvika pakudya kwemafuta mashoma (chero bedzi uchichengetedza masukisi uye mamwe majekiseni chiedza).
Uye Ko Pasta Haina Gluten Here?
Sezvo spaghetti inowanzoitwa kubva pagorosi, ine gluten, puroteni inowanikwa muzviyo zvakadai segorosi nebhari. Kubwinya kunoshandiswa kwevanhu vane chirwere chechiliac, kurwara kwegorosi kana kusawirirana, asi kune isu tose, hapana chikonzero chekutevera kudya kusina gluten .
Imwe fad yekudya inowanzoenderana nekudzivirira gluten, asi haisi yepamusoro pakutsvakurudza kwesayenzi kunovimbika.
Kana iwe uchida kudzivisa gluten, unogona kuwana pasta isina-gluten yakagadzirwa kubva muzviyo kana mupunga. Icho chichikwirira mumakhahydrates uye ine nhamba imwechete yekoriori sepasta yegorosi. Zvinotaridzwawo kuti chikamu cheboka rezviyo uye, kunyanya kutaura, hazvisi nani zviri nani kana kuti zvakanyanya kupfuura iwe kupfuura peta yakawanda.
Spaghetti Inoenzanisa Sei Nemamwe Marudzi ePasita?
Kune huwandu hwakawanda uye maumbirwo eparta, kusanganisira noodles, shells, macaroni nezvimwewo. Zvimwe, zvakadai sepaghetti, zvinowanzoshandiswa nemuchu, asi mamwe mhando yepasta inoshandiswa senhengo huru mumasobho, uye casseroles.
Sezvo kune noutano hwekudya, chero rudzi rwepasita ruchave rwakafanana, chero bedzi kushandiswa kwehutano kwakafanana.
Nzira Dzakanaka Yokugadzirira Spaghetti
Tarisa wako spaghetti noodles ane tomato sauce yakadai sa marinara, Fra Diavlo, kana kugara spaghetti muto. Ita yako pachako, kana kutarisa michina iri shoma shoma mu sodium, kunyanya kana iwe uri pazvokudya zvisingabhadharwi. Wedzera veggies yakawanda uye mushwa kuti uwedzere tambo uye zvakawanda muzvokudya zvako usina kuwedzera mamwe maoriki akawanda. Shumira spaghetti yako neruvara rwemafuta kune rumwe rutivi rwekudya zvakanakisisa.
Kana usati waedza pasta yakakwana yekorosi, cherechedza mupfungwa iyo ine unhu hwakasimba uye yakasiyana nekugadzirwa kwepaghetti nguva dzose. Vamwe vanhu vakaita sazvo pakarepo apo vamwe vanoda kudya zviyo zvese spaghetti nguva shomanana vasati vawana kuravira.
Recipes
Uri kutsvaga chimwe chinhu kunze kwechechi chepaghetti uye tsvuku tsvuku? Edza izvi zvipfeko zvine utano zvakagadzirwa nehuwandu hwegorosi spaghetti:
- Spaghetti ne feta uye broccoli
- Peanut Noodles ane shredded huku nemiriwo
- Whole-Wheat Spaghetti nemon, basil, uye salmon
- Yese-Gorosi Spaghetti ine gorlic, tomate, uye sage
Sources:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "USDA Food Composition Database."
> United States Dhipatimendi Rehutano neHuman Services neDhipatimendi reMari yeUnited States. "2015 - 2020 Dietary Guidelines kune vokuAmerica." 8th Edition. Yakabudiswa muna December 2015.