Mefuta e 6 e Meholo ea Paseka e se nang Gluten le li-noodle

Litaba

• 1. Paseka ea Brown Rice
• 2. Li-noodle tsa Shirataki
• 3. Chickpea Paseka
• 4. Paseka ea Quinoa
• 5. Li-noodle tsa Soba
• 6. Paseka ea Multigrain
• Ntlha ea Bohlokoa

Bakeng sa barati ba li-pasta, ho se be le gluten ho ka bonahala ho le thata ho feta phetoho e bonolo ea lijo.

Hore na o latela lijo tse se nang gluten ka lebaka la lefu la celiac, kutlo ho gluten kapa khetho ea hau, ha ua tlameha ho tela lijana tseo u li ratang.

Le ha pasta e tloaetse ho etsoa ka phofo ea koro, ho na le mekhoa e mengata e se nang gluten e fumanehang.

Mona ke tse 6 tsa mefuta e metle ka ho fetisisa ea li-pasta le li-noodle tse se nang gluten.

1. Paseka ea Brown Rice

Paseka ea brown ea raese ke e 'ngoe ea mefuta e tsebahalang ea pasta e se nang gluten ka lebaka la tatso ea eona e bobebe le botenya bo bobebe - tseo ka bobeli li sebetsang hantle joalo ka sebaka sa lijana tse ngata tsa setso tsa pasta.

Ha e bapisoa le mefuta e meng e mengata ea bijoux, pasta e sootho ea raese ke mohloli o motle oa fiber, e nang le ligrama tse ka bang tharo ka kopi e le 'ngoe (195-gram) e sebeletsang ka pasta e phehiloeng ().

Raese e sootho e boetse e na le li-micronutrients tsa bohlokoa tse kang manganese, selenium le magnesium (2).

Hape, lipatlisiso li bonts'a hore matlapi a fumanehang raese e sootho a tletse li-antioxidants, metsoako e matla e ka thusang ho loants'a tšenyo ea oxidative liseleng le ho khothaletsa bophelo bo botle ().

Boithuto bo bong bo fumane hore ho ja raese e sootho ho ka eketsa maemo a antioxidant maling mme ho ka thusa ho thibela maemo a sa foleng joalo ka lefu la tsoekere, mofetše le lefu la pelo (,).

Kakaretso Paseka ea brown ea raese ke mohloli o motle oa fiber, liminerale le li-antioxidants tse ka ntlafatsang bophelo bo botle le ho thibela mafu a sa foleng. Tatso ea eona e bobebe le ho chesoa ka mokhoa o chekang e e etsa sebaka se setle sa mefuta e mengata ea setso ea bijoux.

2. Li-noodle tsa Shirataki

Li-noodle tsa Shirataki li entsoe ka glucomannan, mofuta oa fiber e ntšitsoeng motso oa semela sa konjac.

Hobane fiber e feta ka maleng a hau a sa siloa, li-noodle tsa shirataki ha li na li-calories le carbs.

Li na le sebopeho sa gelatinous ebile ha li na tatso ho hang empa li nka tatso ea lisebelisoa tse ling ha li phehiloe.

Ntle le moo, fiber ea glucomannan e bontšitsoe e eketsa tahlehelo ea boima ba 'mele le ho fokotsa maemo a ghrelin, hormone e hlohlelletsang tlala (,).

Liphuputso tse ling li fumane hore ho tlatselletsa ka glucomannan ho ka fokotsa maemo a k'holeseterole, ho tsitsisa tsoekere ea mali le ho alafa popelo (,,).

Leha ho le joalo, hopola hore li-noodle tsa shirataki ha li na li-calories kapa limatlafatsi lijong tsa hau.

Ka lebaka lena, ho bohlokoa haholo-holo ho jarisa li-toppings tse phetseng hantle bakeng sa pasta ea hau, joalo ka mafura a phetseng hantle pelong, meroho le liprotheine.

Kakaretso Li-noodle tsa Shirataki li entsoe ka glucomannan, mofuta oa fiber e se nang khalori mme e ka thusa ho khothaletsa ho theola boima ba 'mele, ho fokotsa maemo a k'holeseterole, ho laola tsoekere maling le ho imolla lesokolla.

3. Chickpea Paseka

Chickpea pasta ke mofuta o mocha oa paseka e se nang gluten e sa tsoa fumana tlhokomelo e ntle har'a bareki ba elang hloko bophelo bo botle.

E tšoana haholo le pasta e tloaelehileng empa e na le leseli la tatso ea chickpea le setlolo se batlang se hlafuna hanyane hanyane.

Hape ke mofuta o mong oa protheine e phahameng, fiber e ngata, e pakang ligrama tse 13 tsa protheine le ligrama tse 7 tsa faeba kahare ho e 'ngoe le e' ngoe (57-gram).

Liprotheine le fiber li na le matla a ho tlatsa 'me li ka thusa ho fokotsa khalori ea hau letsatsi lohle ho thusa ho laola boima ba' mele (,,).

Ebile, phuputso e le 'ngoe e nyane ho basali ba 12 e fumane hore ho ja kopi e le' ngoe (200 grams) ea li-chickpeas pele ho lijo ho thusitse ho fokotsa maemo a tsoekere ea mali, takatso ea lijo le ts'ebeliso ea likhalori hamorao motšehare, ha ho bapisoa le lijo tse laoloang ().

Ho feta moo, lipatlisiso li bontša hore li-chickpeas li ka ntlafatsa tšebetso ea mala, tsa fokotsa maemo a k'holeseterole le ho ntlafatsa taolo ea tsoekere maling (,).

Kakaretso Chickpea pasta e na le liprotheine le fiber tse ngata, tse ka thusang ho laola boima ba 'mele le ho thusa ho ntlafatsa tšebetso ea mala, li-cholesterol le taolo ea tsoekere maling.

4. Paseka ea Quinoa

Paseka ea Quinoa ke sebaka sa gluten se se nang sebaka sa pasta e tloaelehileng eo hangata e entsoeng ka quinoa e kopantsoeng le lithollo tse ling, joalo ka poone le raese. Hangata e hlalosoa e na le sebopeho se benyang hanyenyane se nang le tatso ea linate.

Motsoako oa eona oa mantlha, quinoa, ke lijo-thollo tse tummeng tse ratoang molemong oa limatlafatsi tse ngata, tatso e bonolo le melemo e pharalletseng ea bophelo bo botle.

E le e 'ngoe ea liprotheine tse felletseng tse thehiloeng semeleng tse fumanehang, quinoa e fana ka lethal dose ea li-amino acid tse robong tsa bohlokoa tse hlokoang ke' mele oa hau ().

Quinoa hape ke mohloli o motle oa livithamini le liminerale tse ling tsa bohlokoa, ho kenyeletsoa manganese, magnesium, phosphorus, folate, koporo le iron (19).

Hape, bija ea quinoa e na le fiber e ngata, e fana ka ligrama tse 3 tsa faeba ka senoelo se seng le se seng sa 1/4 (43-gram) se sebelisang bijoux e ommeng ().

Boithuto bo bonts'a hore fiber e ka liehisa ho monya tsoekere maling ho laola maemo a tsoekere ea mali, ho ntlafatsa bophelo ba tšilo ea lijo le ho khothaletsa maikutlo a botlalo ho thibela boima ba 'mele (,,).

Kakaretso Paseka ea Quinoa e entsoe ka quinoa le lithollo tse ling, joalo ka poone le raese. Ke mohloli o motle oa liprotheine, fiber le micronutrients mme e ka ba molemo bakeng sa bophelo bo botle ba tšilo ea lijo, taolo ea tsoekere maling le ho boloka boima ba 'mele.

5. Li-noodle tsa Soba

Li-noodle tsa Soba ke mofuta oa bijoux e entsoeng ka phofo ea buckwheat, semela se tloaetsoeng ho lengoa bakeng sa peo ea eona e kang ea lijo-thollo.

Li na le tatso ea linate ka mokhoa o benyang, o bosootho bo bosehla 'me li fumaneha ka libopeho le boholo bo fapaneng.

Li-noodle tsa Soba li na le lik'hilojule tse tlase ho feta mefuta e mengata ea li-pasta tsa setso empa li ntse li fana ka liprotheine le fiber tse ngata.

Li-ounce tse (56-gram) tse peli tse sebelisang li-soba noodle tse phehiloeng li na le ligrama tse ka bang 7 tsa protheine, ligrama tse 3 tsa faeba le palo e ntle ea li-micronutrients tsa bohlokoa tse kang manganese le thiamine (, 25).

Boithuto bo bonts'a hore ho ja buckwheat ho ka amahanngoa le maemo a ntlafalitsoeng a k'holeseterole, khatello ea mali le taolo ea boima ba 'mele (,).

Li-noodle tsa Soba le tsona li na le index ea glycemic e tlase ho feta li-starch tse ling, ho bolelang hore ho ja soba noodle ho ke ke ha eketsa tsoekere ea mali le ho feta ().

Leha ho le joalo, hlokomela hore baetsi ba bang ba kopanya phofo ea buckwheat le mefuta e meng ea phofo ha ba hlahisa mofuta ona oa li-noodle.

Etsa bonnete ba hore o lekola lethathamo la metsoako ka hloko 'me u qobe lihlahisoa life kapa life tse nang le phofo ea koro kapa phofo e tšoeu haeba u na le lefu la celiac kapa kutloisiso ea gluten.

Kakaretso Li-noodle tsa Soba ke mofuta oa noodle e entsoeng ka phofo ea buckwheat. Ho ja buckwheat ho hokahantsoe le bophelo bo ntlafetseng ba pelo, taolo ea boima le maemo a tsoekere maling.

6. Paseka ea Multigrain

Mefuta e mengata ea pasta e se nang gluten e entsoe ka motsoako oa lithollo tse fapaneng, ho kenyeletsoa poone, nyalothe, buckwheat, quinoa, raese le amaranth.

Boleng ba phepo ea mefuta ena ea pasta bo ka fapana haholo ho ipapisitsoe le hore na ho sebelisoa mefuta efe ea lithollo.Li kanna tsa ba le kae kapa kae lipakeng tsa ligrama tsa 4-9 tsa protheine le ligrama tsa 1-6 tsa fiber ka 2-ounce (57-gram) e sebeletsang (,,).

Ka kakaretso, pasta ea li-multigrain e ka ba khetho e ntle ho li-pasta tse tloaelehileng bakeng sa ba nang le lefu lena le leng kapa ho ba le kutlo ea gluten.

Li-pasta tsa Multigrain le tsona hangata li haufi le tatso le sebopeho ho li-pasta tsa setso. Ho chencha habonolo feela ho ka etsa hore mefuta eohle eo u e ratang ea diresepe e se ke ea e-ba le gluten.

Leha ho le joalo, ho bohlokoa ho ela hloko lebokose la metsoako 'me u qobe lihlahisoa tse laetsoeng ka lintho tse tlatsang, tse tlatsetsang le metsoako e nang le gluten.

Kakaretso Pasta ea Multigrain e entsoe ka lithollo tse kang poone, nyalothe, buckwheat, quinoa, raese le amaranth. Hangata ke papiso e haufi ea li-pasta tse tloaelehileng ho latela tatso le sebopeho, empa boemo ba limatlafatsi bo ka fapana ho latela metsoako ea eona.

Ntlha ea Bohlokoa

Le ha ho ka etsahala hore ebe pasta e kile ea nkuoa e le sieo tafoleng bakeng sa ba nang le phepo e se nang gluten, hona joale ho na le likhetho tse ngata tse fumanehang.

Etsa bonnete ba hore o khetha lihlahisoa tse netefalitsoeng hore ha li na gluten 'me u hlahlobe habeli lisebelisoa tsa metsoako ho qoba tšilafalo ea sefapano le litla-morao tse bohloko.

Ntle le moo, lula u ja ka mokhoa o lekanyelitsoeng 'me u kopanya pasta ea hau le lisebelisoa tse ling tse nang le phepo ho eketsa melemo ea bophelo bo botle le ho boloka lijo tse nang le phepo e nepahetseng.