Orzo imhando yepasita, ipfupi pane yakajairika uye yakaumbwa setsanga yemupunga. Inowanikwa mune akati wandei mavara uye inogona kupihwa mundiro dzakawanda. Zvisinei, mubvunzo unomuka wekuti une hutano here kupfuura mupunga.
Semuenzaniso, kuSpain kune mapine nuts akafanana neorzo pasta. Zvinoenderana nevatengi vazhinji, orzo inonaka uye izere nemacarbohydrates. Izvi zvinoita kuti ive chikafu chakanaka uye chinogona kushandiswa mune zvakawanda zvekubika.
Chii?
Mhando dzakawanda dzepasta dzinobva kuItaly cuisine. Orzo pasta yakaita sezviyo zvebhari. Inogadzirwa zvakanyanya semolina hupfu, asi iwe unogona zvakare kuwana humwe hupfu hwakasanganiswa muchigadzirwa ichi zvichienderana nemugadziri. Semolina hupfu inogadzirwa kubva durum gorosi. Iyo yakakora kupfuura humwe hupfu, zvichiita kuti pave nezvigadzirwa zvine maumbirwo akanyanya kusimba. Hupfu hweSemolina hunoshandiswawo kugadzira chikafu chakaita secouscous, bulgur, freekeh, chingwa, uye madhiri.
Kufanana nezvimwe zvigadzirwa zvegorosi, semolina hupfu hunogona kugadzirwa sezviyo kana chigadzirwa chakanatswa. Tinogona kutenga yakacheneswa kana yakazara gorosi orzo, zvinoreva kuti ruzivo rwekudya kune imwe orzo ruchasiyana zvinoenderana.
Kungofanana nezvimwe zvigadzirwa zvezviyo zvakazara, chikafu chegorosi orzo chakakwira mukudya fiber. Zviyo zvese zvezviyo zvinowanzova nezvakawanda zvehutano.
Nutrients
Izvo zvinovaka muviri zve orzo pasta zvakangofanana neyakajairika pasta. Paavhareji, orzo pasta (100 gramu chikamu) ine zvinotevera zvinovaka muviri uye zvinhu:
- Simba: 160 macalorie
- Carbohydrates: 30,9 gramu
- Starch: 26 magiramu
- Shuga: 0,6 magiramu
- Fiber: 1,8 magiramu
- Mafuta: 0,9 gramu
- Mapuroteni: 5,8 gramu
- Mvura: 62 gramu
Yakapfuma mumakhahydrates
Ichokwadi kuti, kana tikatarisa kukosha kwekudya kwepasta iyi, kune huwandu hwakawanda hwemakhahydrates. Makabhohaidhiretsi chikamu chakakosha chekudya kwedu. Pasina iyo, muviri haungashande zvakanaka uye unomira kushanda. Naizvozvo, iwe unoda yako yezuva nezuva carbohydrate kudya.
Kune manyuko akawanda emakabhohaidhiretsi, anowanzova mupunga, mbatatisi, uye chibage. Asi isu tinogona zvakare kuwana yakaringana huwandu hwecarbs kubva orzo pasta. Maererano nekuongorora, ine 30,9 gramu yehuwandu hwehuwandu hwemakhahydrates. Izvi zvakakwana kuzadzisa hushoma hunodiwa huwandu hwemakhahydrates kune mabhenefiti ekudya mbatatisi kwemangwanani.
yakakwirira mufiber
Kubva pahutano hwekudya, orzo pasta ine huwandu hwakawanda hwefiber (inoda kusvika 1,8 gramu). Izvi zvakanaka kune vanhu vane matambudziko ekugaya, akadai sekuvhara. Zvinorevawo kuti orzo pasta imhando yezvokudya zvinotichengeta tiine nzara kwenguva refu. Izvo zvakare zvinoratidzwa kuti yakakwira fiber chikafu inogona kuvandudza metabolism yemuviri.
Zvokudya zvepamusoro-fiber zvakadai se-orzo pasta zvakare zvakanaka pakuderedza shuga yeropa (glucose) uye insulini mune chirwere cheshuga, zvinoreva kuti vanogona kuderedza dambudziko rechirwere cheshuga mumunhu ane utano. Kazhinji, high-fiber orzo pasta inogona kuvandudza metabolism yemuviri, inobatsira hutano hwechirwere cheshuga, uye kuderedza njodzi dzezvimwe zvirwere.
Batsirwa
Orzo inogona kupa humwe hutano hwakanaka, kunyangwe mabhenefiti angaenderana nerudzi rwatinotenga.
Kurera huremu
Ichi ndicho chimwe chehutano hwakakosha hwe orzo pasta. Tese tinoda kuva nemuviri wakakodzera une huremu hwakaenzana. Muviri wakakodzera uye une hutano uchatipa akawanda mabhenefiti uye kuita zvirinani. Nhanho yekutanga yatingatora kuti tideredze uremu ndeyekutarisa zvatinodya. Nemamwe mashoko, tinofanira kudzora kudya.
Chimwe chezvikafu zvinogona kuve zvakachengeteka chikamu chekudya ndeye orzo pasta. Zvakasikwa zvakaderera mumafuta uye shuga. Mukuwedzera, inopawo mapuroteni uye simba (zvinhu zviviri zvinodiwa kuti tirambe tiri muchimiro). Naizvozvo, tinogona kuva nekudya kunonaka mune orzo pasta pasina kunetseka nezvehuremu uye hutano hunobatsira.
Inosimudzira kuguta
Yakanatswa orzo inogona kusapa fiber yakakwana kuti tirambe takaguta kwenguva yakareba. Asi iyo yakakosha inogona kukuchengeta iwe uzere kwenguva yakareba, kunyanya kana tikaisanganisa nemiriwo, nyama, huku kana hove.
Isu tichawedzera mafuta emuorivhi kune orzo kuti iwedzere kuzadza uye kubatsira mukunzwa kwenguva refu yekuguta nekuda kwehutano hwemafuta acids muoiri.
Deredza kudzvinyirira
Iyi ndiyo imwe yemabhenefiti akasarudzika eorzo pasta yatinogona kuwana nyore. Maererano nezvidzidzo zvesainzi, mamwe marudzi ezvokudya anogona kuderedza kushushikana uye kushushikana mupfungwa, pamwe chete nekukurudzira mufaro.
Orzo pasta inoita kunge ine hunhu uhu. Kuravira kwakanaka kwakasanganiswa nechitarisiko chine mavara uye chinonakidza kunogona zvechokwadi kuvandudza hunhu hwemunhu wese.
Orzo vs mupunga
Orzo (inonziwo risoni) pasta diki yakaita semupunga inogona kushandiswa mumabikirwo mazhinji sechinotsiva chiyo ichi. Kana tikaenzanisa kushumira kwe 2/3 kapu ye orzo yakabikwa, 2/3 kapu yemupunga wakabikwa wakasvibira uye 1 kapu yemupunga webasmati chena wakabikwa. Sezvo mupunga muchena usina kuoma, izvi zvinoshandiswa zvinopa huremu hwakafanana hwekudya.
Izvi zvakafanana muhuwandu hwemakabhohaidhiretsi, asi orzo inopa kaviri mapuroteni emupunga webrown uye mamwe macalorie mashoma. Zvose izvi zvine mafuta mashoma. Mupunga webrown unopa kanenge kaviri fiber semupunga chena. Kana yatonhodzwa, orzo, senge pasta yese, inoburitsa starch isingagadzike, rudzi rwakakosha rwefiber.
Mupunga webrown ndiyo yakanaka sosi ye thiamine, riboflavin, niacin, uye B6, pamwe nezvidimbu zvidiki zvesimbi, zinc, uye selenium. Orzo inzvimbo yakanaka yethiamine neniacin, uye inopawo imwe B6, folate, iron, uye zinc. Kune rumwe rutivi, mupunga muchena unopa zinc yakawanda kupfuura mamwe, asi une huwandu hushoma hwezvimwe zvinovaka muviri.
Saka zvese zviri zviviri zvinokwana mukudya kune hutano, uye zvakasiyana-siyana zvakakosha, kunyangwe mupunga webrown uchihwina se carb ine hutano.
Contraindication
Iko chaiko hakuna kuderera pakudya orzo pasta, kunze kwekunge isu tichida kutevedzera gluten-isina chikafu. Pakazere, orzo inopa mabhenefiti akawanda pane zvibodzwa, uye inonaka uye inozadza.
Allergies
Vanhu vazhinji vanofunga kuti orzo ndeye gluten-isina zviyo, asi iyi ipfungwa isiriyo. Nekuti orzo inobva kurudzi rweupfu hwegorosi, hachisi chikafu chisina gluten, uye vanhu vane allergies kana kusanzwa kune gluten vanofanira kuzvidzivirira.
Iye zvino kuti kudya kwe-gluten kwave kwakakurumbira, zviri nyore kuwana gluten-isina "orzo." Zvitoro zvakawanda zvinotengesa celiac brands, iyo inogadzirwa ne70% yezviyo uye 30% yehupfu hwemupunga.
Kurera uremu
Chinhu chimwe chakakosha kucherechedzwa ndeye yakakwira caloric zvemukati. Nekureva, orzo inopa inosvika makumi mashanu muzana makorikori kupfuura yakaenzana yemupunga muchena. Orzo chikafu chakakora zvakaringana, saka kana tiri kuyedza kuderedza uremu, isu tichava nechokwadi chekuverenga Nutrition Chokwadi label uye titeerere saizi yekushandira pane orzo chigadzirwa chatinotenga.
Zvakare, ramba uchifunga kuti zvakanatswa zviyo zvichena zvigadzirwa hazvipi mabhenefiti akafanana neakazara zviyo zvigadzirwa, uye kudyiwa kwezviyo zvakanatswa (pamwe nekudyiwa kwezviyo zvese) zvakabatanidzwa nekuputika, kushanduka kweshuga yeropa, uye kusagadzikana.
Kushandisa sei?
Iyi pasta iri nyore kwazvo kugadzirira. Kuti tinakidzwe neorzo, tichaigadzirira sezvatinoda chero imwe pasta. Iyo pasuru yatinotenga ichave nemirairo chaiyo, asi isu tinogona kugara tichitevera aya akajairwa nhungamiro yekubika orzo:
- Uya nepoto yemvura kumota pacheramic hob.
- Wedzera orzo.
- Dzorera hari kumota kwemaminetsi masere kusvika ku10 (kureba kune mhedzisiro yakawanda).
- Tichadurura zviri mukati mehari mu strainer kuti tibvise mvura.
Kanda orzo yakabikwa mumafuta emuorivhi kuti irege kudonha. Kubva ipapo, tinogona kuwedzera orzo yakabikwa kune chero ndiro.