ʻO nā meaʻokoʻa pāpaʻiʻo Low-Carb heʻoi aku kaʻoi aku o ka maikaʻi ma mua o ka pāpale kīʻaha
ʻO ka hopohopoʻana i ka pana pasta kekahi o nā mea e hoʻohuli ai i nā kānaka mai nā meaʻai pāʻani liʻiliʻi. Inā manaʻoʻoeʻaʻole e hiki iāʻoe ke ola me ka spaghetti, ka poʻe pecaroni, a me ka lālā, mai makaʻu. He nui nāʻano haʻahaʻa haʻahaʻa-loli i ka pasta.
Ka Mana o ka Paku
Aia kekahi mau puʻima pasta-aloha maoli. E noho koke ana kēia poʻe i lalo i ka lawelaweʻana i ka pasta maikaʻi e like me kekahi mea'ē aʻe.
Akā, no nā kānaka he nui,ʻaʻole iʻokiʻokiʻia e ka pasta maikaʻi-ʻo ia nā ala a me nā momona e makemake nui lākou. No lākou,ʻo ka pasita ka mea nui no nā meaʻono'ē aʻe. Ināʻoe kekahi o lākou, hiki iāʻoe ke huli i kahi kaʻa hou e hoʻopiha i kēlāʻano.
Ināʻoe eʻai i ka pasta maʻamau, e hoʻomaopopo pono i ka kukeʻana iā ia al dente , no laila ua kūpaʻa ma mua o ka mama. Hoʻoiho kēia i ka nui o ka pasta e hoʻonui ai i ke koko o kou koko, iʻikeʻiaʻo ia ka helu kuhikuhi glycemic.
ʻO nā huaʻai e like me nā mea hōʻailona Pākī
He nui nā huaʻona he nui loa e hoʻohanaʻia e like me ke kāwaha paepae no nā pāʻina pasta, aʻo ka hapanui o ia mau meaʻoi aku ka maikaʻi ma mua o ka pasta. Hiki ke kaʻawale ka'ōmaʻomaʻu Spaghetti i nā kāpuni spaghetti ma hope o ka kukeʻana. Ua emi mai i kahi hapahā o nā calories a me nā lāʻau kopa o ka spaghetti maʻamau (ʻo ka huapalaoa a pau) - aʻoi aku i nā kaomi ma ka nui o nāʻano pilikino. He meaʻono ia me nā pesto a me nā meaʻono. Hiki ke hoʻohanaʻia hoʻi i loko o nā kahe, e like me ka turuki tetrazzini .
Ināʻaʻoleʻoe iʻaila i ka sshhetti squash mua, mai makaʻu; he maʻalahi.
ʻO nā huaʻai'ē aʻe e lilo i mau moena maikaʻi no nā pāʻina pasta:
- Zucchini aiʻole kekahi mau'ōmaʻomaʻo kauwela, iʻokiʻia, iʻokiʻia, aiʻokiʻokiʻia paha i loko o nā huapalapala me kahi mea pee. No ka hoʻonuiʻana i nāʻano noodle-like, e ho'āʻo e hana i nā mea kūʻai me ka mea spiralizer. He nui nā'ōpū me pesto.
- Hiki keʻokiʻokiʻia kahi laikiʻeleʻele ,'āpalaʻakoʻa, a i hoʻonohonohoʻia paha i loko o kahi meaʻai. A laila hoʻohuhu i loko o ka mimikiwewe, muki, aiʻole e'ānena i mua o ka hoʻohanaʻana iā ia e like me ka hoʻohanaʻana i ka raiki.
- Hiki ke kanuʻia a kanuʻia ka'atila e hoʻohana i kāu kumu. Hoʻomoʻiʻia kekahi'alapaila sliced e hāʻawi i kahi meaʻono'ē aʻe.
- Hiki ke mālamaʻia i nā'ōpena Bean i kā lākou iho, aiʻole e kāpīpī me ka kāpena i ka minuke hope o ke kukeʻana.
- E hoʻohana i kāu manaʻo. He nui nā meaʻai e loaʻa i nā meaʻai likeʻole me nāʻalani, e like me nā pīniʻeleʻele me ka pesto sauce a me nāʻela eggplant me ka marinara.
Nā huahana Spiralizer no ka hoʻouluʻana i nā mea kanu
ʻO ka mea hoʻohālike a mea hoʻopili'āpana paha he meaʻaila mea maʻalahi e hoʻololi i nā huaʻona i nā'ōlehu. Eia kekahi mau mea i kūkala nuiʻia e makemakeʻoe e noiʻi ma Amazon:
- Müeller Spiral-Ultra 4-Blade Spiralizer
- ʻO SpiraLife Līkila
Hawaiian Noe
Loaʻa i nā koho haʻahaʻa haʻahaʻa no ka hanaʻana i nā mea noodle'Asia , akā makemake pahaʻoe eʻike i ka pehea e unuhi ai lākou i nā papa pāpaʻi pasta.
- Shirataki noodles : ʻO kēia mauʻano no ka lāʻau i kapaʻia he mau mea likeʻole i nā'ōlelo likeʻole -ʻo ia paha ka inoaʻo yam noodle aʻo konnyaku paha. ʻO kēia mau noodles ua aneane pau loa. ʻAʻole pilikia lākou i nā calories a iʻole nā pahu. Eia kekahi, aia kekahi mauʻike e hiki ai iā lākou ke loaʻa i kekahi mau pono pilikino'ē aʻe, e like me ka hoʻohaʻahaʻaʻana i ka cholesterol a me ke kō koko. Komo mai nā'ōpena Shirataki i loko o ka wai, kahi e holoi aiʻoe. Ināʻoe e holo iā lākou ma lalo o ka wai wela, ua mākaukau lākou eʻai aʻaʻole eʻai i ka kuke.
- No nā'ōpili Tofu: E nānā i kēia ma nā mea kūʻai ma Asia. E hōʻoia i ka tofu wale nō ka mea hana. Hoʻomākaukauʻia kēia. E kau wale iā lākou i loko o kahi kānana a holo iā lākou ma lalo o ke kīʻaha wai wela i ka hoʻokaʻawaleʻana iā lākou me kou mau manamana lima. Hiki iāʻoe ke hoʻohana i ia mau mea no kahi o nā palapala pasta, me pesto.
Manaʻo Manaʻo Pāʻani
He pānaʻi nui nā māmala'āinaʻo Slackfields, kahi e hana maikaʻi ai no kekahi poʻe, akā, ua hanaʻia nā kuhi likeʻole e ka lehulehu. I ka makahiki 2014, he pono i ka hana o ka hana a ka papa hana e pono ai ka laweʻana i kā lākou mau koi he low-carb paha lākou a iʻole he helu inoa haʻahaʻa.
> Kālā:
> Belar SS, Ray RC. ʻO Konjac glucomannan, he polysaccharide mea hoʻolaha o Amorphophallus konjac K. Koch ma ka mālama ola. ʻO International Journal of Biological Macromolecules . 2016; 92: 942-956. doi: 10.1016 / j.ijbiomac.2016.07.098.
> Glycemic Index a me ka maʻi diabet. Ka HuiʻAi Moku KahunaʻAmelika. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html