Ukuba siyayazi impilo xa sisitya ipleyiti elungileyo yepasta, mhlawumbi sele sivile ngazo zonke iindidi ezahlukeneyo ezithatha indawo yengqolowa. Kukho ipasta yesipinatshi, ipasta yechickpea nokunye okuninzi. Nangona kunjalo, enye esinokufuna ukuyiqwalasela yipasta ebomvu yelentile.
Izibonelelo ze-lentil ebomvu phezu kwe-pasta eqhelekileyo ziphezulu kangangokuba nabani na kufuneka aqale ukuyifaka endaweni yayo. I-pasta ye-lentil ebomvu ifana nayo nayiphi na enye ipasta, kuphela ngomahluko omnye omkhulu: izithako ezisetyenziselwa ukwenza. I-Pasta ngokwesiko yenziwe kwintlama engenagwele eyenziwe ngumgubo wengqolowa we-durum, odla ngokuxutywa namanzi kunye / okanye amaqanda. Nangona kunjalo, akudingeki ukuba usebenzise ingqolowa ye-durum ukwenza i-pasta, sinokusebenzisa ezinye izithako, ezifana neelentile.
Propiedades
I-pasta ebomvu ye-lentil ineprotheyini eninzi kunye nefayibha kune-pasta yengqolowa eqhelekileyo, inika i-index index ye-glycemic ephantsi. Ikwaphezulu kwintsimbi kunesiqhelo. Nangona kunjalo, i-pasta ye-lentil ayiyona i-calorie ephantsi okanye i-low-carb yokutya, ngoko ke ubukhulu bokukhonza busabalulekile kwii-dieters ezininzi.
Nangona kunjalo, inceda nabani na osebenza ukunciphisa i-caloric intake. Inkonzo enye yepasta ebomvu yelentile iqulethe i-5% ngaphantsi iikhalori kunomlingani wayo wengqolowa. Kwakhona iqulethe kabini iigrem ze ifayibha ngesahlulo ngasinye.
Akusekho ukucinga ngeendlela zokongeza iiproteni kwipasta izitya. I-pasta yengqolowa inokuqulatha kuphela iigram ezisi-7 zeprotheyini kwinkonzo nganye, kodwa umahluko obomvu welentile uphantse waphinda kabini oko kwi-13 grams. Oku kwenza ipasta ebomvu yelentile ibe lukhetho olukhulu kuye nabani na okhangela iindlela zokwenza naziphi na iintsilelo zeprotheyini abanokuba nazo kukutya kwabo okusekelwe kwisityalo ebebengayi kuba nako ukuba bebesatya ukutya okutyebileyo kwiimveliso zezilwanyana.
El calcio ibalulekile kwimpilo yamathambo kunye nentliziyo, imisipha kunye nomsebenzi we-nerve. Ukungafumani calcium eyaneleyo ekutyeni kunokusibeka emngciphekweni we-osteoporosis, osteopenia, kunye ne-hypocalcemia. I-pasta ebomvu ye-lentil idlula i-pasta eqhelekileyo kwakhona, kunye ne-17mg ngokukhonza, xa kuthelekiswa ne-12mg efunyenwe kwi-pasta yengqolowa ye-durum.
El intsimbi yiminerali eyimfuneko eyona nto inoxanduva lokuhambisa ioksijini kuwo wonke umzimba. I-pasta ebomvu ye-lentil inceda abafuna isinyithi kwi-3 ukuya kwi-2 ratio xa kuthelekiswa ne-pasta yengqolowa.
Inzuzo
Ukuthathela ingqalelo ixabiso lesondlo lelentile, kukhuselekile ukuthi nayiphi na ipasta eyenziwe ngeelentile iya kuba neenzuzo ezininzi ezifanayo.
isifo seswekile friendly
Ipasta yelentile ebomvu ine a Isalathiso se-glycemic esezantsi kunepasta yengqolowa, kuba ityebile kwiprotheyini kunye nefiber. Olunye uphando lufumene ukuba i-pasta ebomvu ye-lentil ine-index ye-glycemic ye-22 xa kuthelekiswa ne-56 ye-pasta yengqolowa. Kanye kunye neendaba ezilungileyo ngokwesalathisi se-glycemic, elo nqaku lifumene amanqanaba aphezulu e-antioxidants kwi-lentil pasta kune-pasta eqhelekileyo.
Olunye uphando lufumene ukuba ukwenza i-pasta kunye ne-50% yomgubo obomvu we-lentil yehlisa i-glycemic index ukusuka kwi-61 ukuya kwi-55. Oku kwenziwa ngobuchwephesha kwi-pasta ye-lentil ephantsi kwi-index ye-glycemic index, nangona i-drop-point drop-6 ibonakala ngathi inguqu enkulu.
Nangona kunjalo, gcinani engqondweni ukuba abanye abantu baphendula ngokuhlukileyo kumgubo we-lentil kunokuba i-lentile epheleleyo. Ngoko ke kunokwenzeka ukuba umzimba usabela ngokwahlukileyo kumanqanaba eswekile yegazi.
Ngaphandle kwe-gluten
Ngokungafaniyo ne-standard durum wheat pasta, ipasta ebomvu yelentile ayinagluten. Enye yeemarike ezinkulu ze-lentil pasta ngabantu abakwi-gluten-free diet, ngoko kunengqiqo ukuba ezininzi iimveliso zigcina ipasta yazo ye-lentil-free kunye ne-gluten-free.
Uninzi lweebrand ze-lentil pasta azikhozinkozo. Iilentile ziimbotyi, hayi iinkozo. Nangona kunjalo, ezinye iibrendi zongeze iisiriyeli ukuthoba ixabiso lazo. Umzekelo, kukho ipeni yelentile eluhlaza equlethe iquinoa, eyipseudocereal.
Ukuthoba umzimba
I-Lentil pasta inokuba lukhetho oluhle lokunciphisa umzimba, njengoko ifayibha kunye neprotheni ziyenza izaliseke. Nangona kunjalo, ipasta yelentile isenayo malunga nenani elifanayo leekhalori njengepasta eqhelekileyo, kwiikhalori ezingama-200 kwi-56-ounce yokuphakelwa. Kodwa kukho into enye eyenza ipasta yelentile ibengcono kancinci ekulahlekeni kobunzima: ifayibha. Ezinye iibrand ze-lentil pasta zine-fiber ephindwe kabini okanye kathathu ye-pasta eqhelekileyo. Oku kunokusinceda ukuba sizive sihluthi ixesha elide, kumlinganiselo ofanayo weekhalori.
Ukutya okunempilo kuququzelela ukunciphisa umzimba. Kungenxa yokuba sinokutya ngokwaneleyo ukuba sizive sihluthi kwaye sanelisekile ngaphandle kokutya iikhalori ezininzi. Lo ngumgaqo we-caloric density, kwaye isitshixo sokunciphisa umzimba ngaphandle kokubala iikhalori.
Ezikhethekileyo kwiimbaleki
I-Lentil pasta ine-50-75% yeprotheyini eninzi kune-pasta eqhelekileyo yengqolowa. Kwi-56-ounce yokukhonza, iipasta ezininzi zeelentile zine-12 ukuya kwi-14 grams yeprotheni, ngelixa i-pasta yengqolowa ine-8 grams yeprotheni.
Ke ewe, ipasta yelentile iphezulu kakhulu kwiprotheyini kuneyona pasta yengqolowa. Enyanisweni, i-lentil pasta iphezulu kwiprotheni kunerayisi, ingqolowa, kunye nezinye i-starches, nazo. Nangona ezinye iibhokisi ze-lentil pasta zithi "25 grams zeprotheyini" okanye "21 grams zeprotheyini" phambi kwebhokisi, ngokwenene kukukhonza okukhulu. Enyanisweni, ipasta yelentile isinika malunga ne-6 okanye i-7 grams yeprotheni nganye kwiikhalori ezili-100.
Injani incasa?
Ekubeni uthelekiso lwezondlo alukho umngeni, ekuphela kwento eseleyo ekufuneka iqwalaselwe yindlela enambitha ngayo xa kuthelekiswa nepasta eqhelekileyo.
Ukwahluka kwe-lentil ebomvu kunokwakheka kunye nokuqina kufana ne-pasta yengqolowa. Kwezinye iinguqu, ezifana ne-chickpea pasta, zingathathi hlangothi kwi-flavour, kodwa zithambile kwaye zi-rubbery xa ziphekwe. Ipasta ebomvu yelentile ibamba ukuqina kwayo ngcono xa kuthelekiswa.
Xa kuziwa kwincasa, ipasta ebomvu yelentile inencasa eyahlukileyo emnandi kunye neyomhlaba yodwa. Nangona kunjalo, ayibonakali xa sele inxibe isuntswana le-sauce kunye ne-toppings esiqhele ukuyibeka kwi-pasta. Okona kuncinci, kufanelekile ukuzama, kwaye ukuba asiyithandi incasa, sinokuhlala sizama ezinye iindlela zepasta, njengepasta yechickpea.