Spaghetti ke e 'ngoe ea mefuta e tummeng ka ho fetisisa ea pasta,' me e sebelisoa lijana ho pota lefatše lohle. Boholo ba spaghetti bo entsoe ka koro ea durum, kahoo e phahame ka lik'habohaedreite 'me e akarelletsa limatlafatsi tsohle tse fumanoang ka phofo e tšoeu e hloekileng.
Hangata spaghetti ha e jele paate, ha e jele lihlahisoa, empa sesepa e feletseng ea koro e ka ba mohloli o motle oa fiber. Palo ea spaghetti le eng kapa eng eo u e behang holim'a pasta ea hau ke mohlomong o etsang lijo tse phetseng hantle kapa che.
| Litaba tsa phepo ea Spaghetti | |
|---|---|
| Ho Sebeletsa Boikhohomoso 1 senoelo, pheha (140 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 221 | |
| Li-calories tse tsoang ho Fat 12 | |
| Total Fat 1.3g | 2% |
| Ho khotsofatsoa Fat 0.2g | 1% |
| Polyunsaturated Fat 0.4g | |
| Monounsaturated Fat 0.2g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potasiamo 61.6mg | 2% |
| Li-carbohydrates 43.2g | 14% |
| Dietary Fiber 2.5g | 10% |
| Litlhapi 0.8g | |
| Protheine 8.1g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 1% · Iron 10% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Tšebeletso e lekanang le senoelo se le seng sa spaghetti e phehiloeng kapa karolo ea 2 ea spaghetti e omeletseng, e ka bang palo e ommeng ea pasta e neng e tla kenngoa ka botlolo ea botlolo ea soda. Spaghetti hase lijo tse tlaase tsa khalori. E entsoe ka lijo-thollo, ka hona ke matla a maholo. E mong le e mong o na le lik'hilojule tse fetang 200, haholo-holo ho tloha ho lik'hilojule tse 200, haholo-holo ho tloha lik'habohaedreite tse rarahaneng , kahoo ke habohlokoa hore u shebe boholo ba likarolo tsa hau haeba u le lijo tse boima. Hopola hore ke ntho e sa tloaelehang ho ja pasta e le hore li-sauces le li-calorie tse ling tse phahameng li ka eketsa lik'hilojule tse ngata.
Ho sebediswa ha spaghetti ho boetse ho na le ligrama tse 40 tsa lik'habohaedreite, kahoo ha li tšoane hantle le lijo tse tlaase tsa mofuta oa lik'habohaedreite. Spaghetti ke mohloli o motle oa tšepe 'me o le mafura haholo.
Melemo ea Bophelo
Spaghetti ha e mpe ho uena hobane u hloka li-carbohydrates lijong tse nepahetseng, empa batho ba bangata ba fumana lijo tse hloekisitsoeng haholo ho feta tseo ba li hlokang, kahoo u phela hantle le spaghetti e entsoeng ka phofo ea koro eohle.
Ha e le hantle, hoo e batlang e le halofo ea lijo-thollo tsa hao tsa letsatsi le letsatsi e lokela ho ba litholoana tse feletseng.
Lebaka leo ka kakaretso spaghetti ea koro e leng molemo bakeng sa hao ke hore e na le fiber e ngata ho feta pasta e tloaelehileng. Lisebelisoa ke tsa bohlokoa bakeng sa mokhoa o nepahetseng oa ho senya lijo, 'me boholo ba Maamerika ha ba fumane chelete ea letsatsi le letsatsi e khothalletsoang, kahoo ho ja pasta e ngata ea koro ke khopolo e kholo.
Lipotso
Na Pasta e Mobe Bakeng sa Bophelo ba Hao?
Spaghetti ha e mpe feela hobane e na le li-carb tse phahameng. 'Mele oa hau o hloka lik'habohaedreite bakeng sa matla, haholo-holo haeba u motho ea mafolofolo. Lijo tse nepahetseng li lokela ho ba le lik'hilojule tsa hau tse tsoang lik'habohaedreite. Ha e le hantle, Lefapha la Temo la United States la SelectMyPlate.gov, le re hoo e ka bang karolo ea kotara ea lijo tse phetseng hantle, e lokela ho etsoa ka lijo tse kang pasta, raese, poone kapa oatmeal.
Haeba u latela lijo tse fokolang haholo, ho thata hore u kenye li-pasta tse ngata mananeong a hau a lijo. Empa e phethehile bakeng sa lijo tse nepahetseng 'me e lumellana le lijo tse fokolang fatše (hafeela u boloka lisiko le litlhoko tse ling tse khanyang).
Le Na Pasta ha e na Gluten?
Kaha hangata spaghetti e entsoe ka koro, e na le gluten, protheine e fumanehang ka lijo-thollo tse kang koro le harese. Ho sebelisoa ha bonyollo ke bothata ho batho ba nang le lefu lena le le leng, ho kula ha koro kapa ho se mamellane, empa ho rona kaofela, ha ho hlokahale hore re latele lijo tsa gluten .
Lijo tse ling tsa fes li itšetlehile ka ho qoba ho ba le gluten, empa ha li thehiloe ho patlisiso ea saense e tšepahalang.
Haeba o hloka ho qoba gluten, o ka fumana pasta e se nang gluten e entsoeng ka poone kapa raese. E ntse e phahame lik'habohaedreite 'me e na le palo e lekanang ea lik'halori tse kang pasta ea koro. E boetse e nkoa e le karolo ea sehlopha sa lijo-thollo 'me, ha ho buuoa ka phepo e nepahetseng, hase ntho leha e le efe e molemo kapa e mpe ho feta paseka e tloaelehileng.
Spaghetti e Bapisoa joang le Mefuta e meng ea Pasta?
Ho na le boholo le libopeho tse ngata tsa pasta, ho akarelletsa li-noodle, likhetla, macaroni joalo-joalo. Tse ling, joaloka spaghetti, li atisa ho sebelisoa ka moriana, empa mefuta e meng ea pasta e sebelisoa e le lisebelisoa tse ka sehloohong tsa sopho, le casseroles.
Mabapi le boleng ba phepo e nepahetseng, mofuta ofe kapa ofe oa pasta o tla tšoana, hafeela boholo ba tšebeletso bo lekana.
Mokhoa o Molemo oa ho Lokisetsa Spaghetti
Holimo ka li-noodle tsa hau tsa spaghetti tse nang le mongobo oa langa le le lej tse kang marinara, Fra Diavlo, kapa se-spaghetti sauce. Iketsetse, kapa u batle lihlahisoa tse seng kae tlaase ho sodium, haholo-holo haeba u le lijo tse thibeloang ke sodium. Eketsa li-veggies tse eketsehileng le li-mushroom ho eketsa tatso le bongata ho lijo tsa hau ntle le ho eketsa lik'hilojule tse eketsehileng. Sebeletsa spaghetti ea hao ka salate e tala ka lehlakore bakeng sa phepo e nepahetseng.
Haeba ha o e-s'o leke pasta ea koro e phetseng hantle, hopola hore e na le tatso e matla haholo le ea ho khetholla ka tsela e fapaneng le ea spaghetti e tloaelehileng. Batho ba bang ba rata joalo hang ha ba bang ba hloka ho ja spaghetti ea lijo-thollo ka linako tse 'maloa pele ba fumana tatso.
Li-recipe
Na u batla ntho e 'ngoe ntle le spaghetti ea setso le sauce e khubelu? Leka lijana tsena tse phetseng hantle tse entsoeng ka spaghetti ea lijo-thollo:
- Spaghetti e nang le feta le broccoli
- Li-Noodle tsa Peanut tse nang le khōho e mongobo le meroho
- Spaghetti ea Whole-Wheat e nang le lemon, basil le saalmon
- Spaghetti ea Whole-Wheat e nang le konofolo ea khauta, tamati le sage
Lisebelisoa:
> United States Lefapha la Temo Tšebeletso ea Phuputso ea Temo. "USDA Food Composition Database."
> United States Lefapha la Bophelo le Litšebeletso tsa Botho le Lefapha la Temo la United States. "Tataiso ea lijo tsa 2015 - 2020 bakeng sa Maamerika." Khatiso ea 8. E hatisitsoe ka December 2015.