Uma siqaphela impilo lapho sidla ipuleti elihle le-pasta, cishe sesizwile ngazo zonke izinhlobo ezihlukene ezithatha indawo kakolweni. Kukhona i-pasta yesipinashi, i-chickpea pasta nokunye okuningi. Nokho, enye esingase sithande ukuyicabangela i-red lentil pasta.
Izinzuzo ze-red lentil pasta phezu kwe-pasta evamile ziphakeme kangangokuthi noma ubani kufanele aqale ukuyibeka esikhundleni. I-pasta ye-lentil ebomvu ifana nanoma iyiphi enye i-pasta, kuphela umehluko omkhulu owodwa: izithako ezisetshenziselwa ukuwenza. I-pasta ngokwesiko yenziwa ngenhlama engenamvubelo eyenziwe ngofulawa kakolweni we-durum, ngokuvamile exutshwa namanzi kanye/noma amaqanda. Kodwa-ke, akudingeki ukuthi usebenzise ukolweni we-durum ukwenza i-pasta, singasebenzisa ezinye izithako, njenge-lentils.
Ama-propiedades
I-pasta ye-lentil ebomvu inamaprotheni amaningi kanye ne-fiber kune-pasta kakolweni evamile, okwenza kube nenani eliphansi le-glycemic index. Futhi ngokuvamile iphezulu nge-ayoni kunejwayelekile. Kodwa-ke, i-lentil pasta ayiyona i-calorie ephansi noma ukudla okuphansi kwe-carb, ngakho-ke usayizi wokukhonza usabalulekile kuma-dieters amaningi.
Noma kunjalo, kuzuzisa noma ubani osebenzela ukunciphisa ukudla kwe-caloric. Ukuphakelwa okukodwa kwe-pasta ye-lentil ebomvu kuqukethe ngaphansi kuka-5%. ama-kilojoule kunomlingani wayo kakolweni. Iqukethe futhi kabili amagremu we i-fiber ingxenye ngayinye.
Akusekho ukucabanga ngezindlela zokwengeza amaprotheni ku-pasta izitsha. I-pasta kakolweni ingase ibe namagremu angu-7 kuphela weprotheyini ngokuphakelwa ngakunye, kodwa ukuhluka kwe-lentil ebomvu cishe kuphindwe kabili kunalokho kumagremu angu-13. Lokhu kwenza i-pasta ebomvu ye-lentil ibe yisinqumo esihle kunoma ubani ofuna izindlela zokwenza noma yikuphi ukushoda kwamaprotheni okungenzeka abe nakho ekudleni okusekelwe ezitshalweni abengeke abe nakho ukube bebesadla ukudla okucebile ngemikhiqizo yezilwane.
El football kubalulekile empilweni yamathambo nenhliziyo, imisipha kanye nokusebenza kwezinzwa. Ukungatholi i-calcium eyanele ekudleni kungasibeka engcupheni ye-osteoporosis, i-osteopenia, ne-hypocalcemia. I-pasta ye-lentil ebomvu idlula i-pasta evamile futhi, ene-17mg ngokukhonza, uma kuqhathaniswa ne-12mg etholakala ku-durum kakolweni pasta.
El insimbi iyimaminerali ebalulekile ngokuyinhloko enomthwalo wokuthutha umoya-mpilo kuwo wonke umzimba. I-pasta ye-lentil ebomvu izuzisa abafuna insimbi ngesilinganiso esingu-3 kuya ku-2 uma kuqhathaniswa ne-pasta kakolweni.
Izinzuzo
Uma kucatshangelwa ukubaluleka komsoco kadali, kuphephile ukusho ukuthi noma iyiphi i-pasta eyenziwe ngama-lentile izoba nezinzuzo eziningi ezifanayo.
abanesifo sikashukela
I-pasta ye-lentil ebomvu ine- inkomba ye-glycemic ephansi kune-pasta kakolweni, njengoba inothe ngamaprotheni ne-fiber. Ucwaningo olulodwa lwathola ukuthi i-pasta ebomvu ye-lentil yayinenkomba ye-glycemic engu-22 uma iqhathaniswa ne-56 ye-pasta kakolweni. Kanye nezindaba ezinhle ngokwenkomba ye-glycemic, leso sihloko siphinde sathola amazinga aphezulu ama-antioxidants ku-lentil pasta kune-pasta evamile.
Olunye ucwaningo lwathola ukuthi ukwenza i-pasta ngo-50% kafulawa obomvu we-lentil kwehlisa inkomba ye-glycemic isuka ku-61 iye ku-55. Lokhu ngobuchwepheshe kwenza i-lentil pasta ibe phansi ku-glycemic index, nakuba ukwehla ngamaphuzu angu-6 kungabonakali njengoshintsho olukhulu.
Kodwa-ke, khumbula ukuthi abanye abantu empeleni basabela ngendlela ehlukile kufulawa we-lentil kunama-lentile aphelele. Ngakho kungenzeka ukuthi umzimba usabela ngendlela ehlukile emazingeni kashukela egazini.
Ngaphandle kwe-gluten
Ngokungafani ne-pasta ye-durum kakolweni evamile, i-pasta ebomvu ye-lentil ayinayo i-gluten. Enye yezimakethe ezinkulu ze-lentil pasta abantu abadla ukudla okungenagluten, ngakho-ke kunengqondo ukuthi imikhiqizo eminingi igcina i-lentil pasta ingenakolweni futhi ingenayo i-gluten.
Izinhlobo eziningi ze-lentil pasta azikho okusanhlamvu. I-Lentil iyimifino, hhayi okusanhlamvu. Kodwa-ke, ezinye izinhlobo zengeze okusanhlamvu ukuze zehlise intengo yazo. Isibonelo, kukhona ipeni lentili eluhlaza equkethe i-quinoa, okuyi-pseudocereal.
Ukwehla kwesisindo
I-Lentil pasta ingaba yisinqumo esihlakaniphile sokulahlekelwa isisindo, njengoba i-fiber kanye namaprotheni enza ukuthi igcwale. Kodwa-ke, i-lentil pasta isenayo cishe inombolo efanayo yamakholori njenge-pasta evamile, ngama-calories angu-200 ngokuphakelwa kwama-ounce amabili. Kodwa kunesici esisodwa esenza i-lentil pasta ibe ngcono kancane ekunciphiseni isisindo: i-fiber. Ezinye izinhlobo ze-lentil pasta zinefiber ephindwe kabili noma kathathu ye-pasta evamile. Lokhu kungasisiza sizizwe sigcwele isikhathi eside, ngenani elifanayo lamakholori.
Ukudla okunempilo kusiza ukunciphisa umzimba. Lokho kungenxa yokuthi empeleni singadla ngokwanele ukuze sizizwe sisuthi futhi sanelisekile ngaphandle kokudla ama-calories amaningi. Lesi yisimiso se-caloric density, futhi kuyisihluthulelo sokulahlekelwa isisindo ngaphandle kokubala ama-calories.
Okukhethekile kubasubathi
I-Lentil pasta ngokuvamile inamaprotheni angu-50-75% ngaphezu kwe-pasta kakolweni evamile. Ekuphakeleni okuyi-56-ounce, iningi lama-lentil pasta linamagremu angu-12 kuya kwangu-14 wamaprotheni, kanti i-pasta kakolweni ngokuvamile inamagremu angu-8 wamaprotheni.
Ngakho yebo, i-lentil pasta iphakeme kakhulu kumaprotheni kune-pasta kakolweni eminingi. Eqinisweni, i-lentil pasta iphezulu amaprotheni kunelayisi, ummbila, nezinye izitashi, futhi. Nakuba amanye amabhokisi epasta ye-lentil ethi "25 amagremu amaprotheni" noma "amagremu angu-21 amaprotheni" ngaphambili kwebhokisi, empeleni okokuphakela okukhulu. Eqinisweni, i-lentil pasta isinika cishe amagremu angu-6 noma angu-7 amaprotheni kuwo wonke ama-kilojoule ayi-100.
Inambitheka kanjani?
Njengoba ukuqhathanisa okunomsoco kungeyona inselele, into kuphela esele okufanele icatshangelwe ukuthi inambitheka kanjani uma iqhathaniswa ne-pasta evamile.
Ukuhluka kwe-lentil ebomvu kunokuthungwa nokuqina okufana ne-pasta kakolweni. Kwezinye izinhlobonhlobo, ezifana ne-chickpea pasta, azithathi hlangothi kakhulu ku-flavour, kodwa zithambile futhi ziyi-rubbery uma ziphekwe. I-red lentil pasta ibamba ukuqina kwayo kangcono kakhulu uma iqhathaniswa.
Uma kuziwa ekunambithekeni, i-pasta ebomvu ye-lentil ine-aftertaste emnandi neyomhlaba ehlukile iyodwa. Kodwa-ke, ayibonakali kahle uma isigqokiswe nesoso encane kanye nezinto zokuthambisa ebesijwayele ukuzifaka kwi-pasta. Okungenani, kufanelekile ukuzama, futhi uma singakuthandi ukunambitheka, singahlala sizama ezinye izindlela ze-pasta, njenge-chickpea pasta.