Manyan Manyan Kananan-Carb guda 11 zuwa Taliya da Noodles

Wadatacce

• 1. Spaghetti Squash
• 2. 'Ya'yan kayan lambu
• 3. Lasagna na Kwai
• 4. Taliyar Kabeji
• 5. Farin Kabeji Couscous
• 6. Celeriac Couscous
• 7. Ganye
• 8. Taliyar Albasa
• 9. Shirataki Taliya
• 10. Tofu Taliya
• 11. Ruwan Taliya
• Layin .asa

Taliya wani abinci ne da ake ci a ko'ina cikin al'adu da yawa. Koyaya, sanannen sanannen maƙalli ne, wanda wasu mutane na iya fifita iyaka.

Kuna so ku guji taliyar alkama ko carbs idan kun bi tsarin cin abinci mara ƙanƙanci, ba sa haƙuri da alkama ko kuma kawai kuna son guje wa jin kumburi da rashin jin daɗi bayan cin abinci.

Amma idan baku so ku daina bayar da taliyar gaba ɗaya da kuma biɗan biredi da ya zo da shi, ƙila kuna da sha'awar hanyoyin maye gurbin kaɗan.

Anan akwai wasu madaidaiciyar madaidaiciyar ƙarancin carb guda ɗaya zuwa taliya da taliya.

1. Spaghetti Squash

Spaghetti squash shine kyakkyawan taliya mai kyau. Wannan kayan lambun sitaci ya samo asali ne daga Arewacin Amurka da Amurka ta tsakiya kuma yana da naman rawaya-lemu mai zaki.

Da zarar an dafa shi, ana iya raba namansa da cokali mai yatsu zuwa cikin kirtani wanda yayi kama da taliyar spaghetti - saboda haka sunan sa.

A gram 6.5 na carbi a cikin oza 3,5 (gram 100), spaghetti squash kawai yana dauke da kusan 20% na carbs ɗin da kuke tsammani a cikin adadin taliya (1, 2).

A lokaci guda, ya fi wadatar bitamin A, C, E, K da yawancin bitamin B (1).

Don shirya shi, toka squash a wurare da yawa tare da cokali mai yatsa, sannan a gasa shi tsawon minti 30-45 a 350 ℉ (180 ℃).

Hakanan za'a iya dafa squash spaghetti na mintina 20 ko kuma a yanka shi rabi kuma a saka microwaved a sama na mintina 6-8.

Da zarar an shirya, yi amfani da cokali mai yatsu don raba naman a cikin igiyoyi kamar su spaghetti kuma a saman tare da miya.

Takaitawa Spaghetti squash za a iya dafa shi, microwaved ko gasa kuma yana ba da mai girma, wadataccen kayan abinci mai gina jiki zuwa noodles na spaghetti.

2. 'Ya'yan kayan lambu

A cikin fewan shekarun da suka gabata, kayan lambu masu jujjuya abubuwa sun cinye duniyar cin abinci ta hanyar hadari - kuma daidai ne, tunda suna samar da hanya mai sauƙi da kyau don ƙara ƙarin kayan lambu a abincinku.

Kayan kayan lambu wadanda aka yanyanka ta hanyar karkacewa - na'urar kicin da ake amfani da ita wajen yanka kayan lambu cikin dogayen tsintsiya wanda yayi kama da taliya.

Yawancin kayan lambu za a iya jujjuya su, amma mafi mashahuri su ne zucchini, karas, turnips, beets da kokwamba.

Baya ga kasancewa sau 3 zuwa 10 mafi ƙanƙanta a cikin carbi fiye da taliya, waɗannan nau'ikan kayan lambu kuma manyan hanyoyin fiber ne, bitamin da kuma ma'adanai (3, 4, 5, 6, 7).

Ara ƙarin kayan lambu a abincinku na iya zama da fa'ida sosai kuma yana iya rage haɗarin cututtukanku da yawa, gami da cututtukan zuciya, ciwon sukari har ma da wasu nau'ikan cutar kansa. Cin karin kayan lambu na iya taimakawa rage nauyi (,,,).

Don yin kayan lambu mai jujjuya, za ku buƙaci spiralizer, kodayake ana iya amfani da peeal na kayan lambu a madadin.

Kada ku bare kayan lambun ku, tunda bawon shine inda kayan lambu ke ajiye mafi yawan kayan abincin su (12, 13).

Za'a iya cin kayan lambu da aka karkace da sanyi ko dumi. Idan kuna son dumama su, jefa noodles na kayan lambu a cikin ruwan zãfi na tsawon minti 3-5 har sai an dahu amma har yanzu yana da ƙarfi - wanda aka sani da al dente. Cara da yawa zai sa su rasa abin da suke yi.

Takaitawa Yadadden kayan lambu suna ba da wadataccen abinci mai gina jiki zuwa taliya kuma ana iya cin dumi ko sanyi.

3. Lasagna na Kwai

Kwai, wanda aka fi sani da aubergine, ya fito ne daga Indiya. Kodayake ana ɗauke da tsire-tsire a matsayin tsire-tsire, an fi cinye shi azaman kayan lambu.

Abincin da yakai nauyin 3.5 (gram 100) na eggplant yana dauke da kusan gram 9 na carbs, wanda yake kusa da sau 3.5 karancin carbi fiye da nau'in taliya iri daya (2, 14).

Hakanan kyakkyawan tushe ne na zare, bitamin da kuma ma'adanai - musamman bitamin K, thiamine da manganese (14).

Don shirya lasagna ɗinku na eggplant, fara da yankan wannan ɗanɗano mai dadi na tsawon kwana zuwa yankakkun yanka.

Bayan haka sai a goge dukkan bangarorin biyu da mai sannan a gasa sassan har sai sun yi laushi da zinariya, juya su sau daya. A sauƙaƙe a yi amfani da waɗannan soyayyen soyayyen eggplant ɗin a maimakon zanen taliya lokacin yin lasagna.

Hakanan kuna iya tsallake matakin gasa kuyi amfani da ɗanyen kayan kai tsaye idan kun fi son abincin gishiri.

Takaitawa Eggplant sanannen sanannen carb ne, mai maye gurbin taliya a girke-girken lasagna.

4. Taliyar Kabeji

Mutane ƙalilan ne ke la'akari da amfani da kabeji azaman maye gurbin noodle, amma yana da sauƙi maye gurbin yaudara.

A kusan gram 6 na carbs akan oza 3.5 (gram 100), yana da ƙarancin carbi. Abin mamaki shine, wannan yawan kabejin yana samar da kashi 54% na Abinda ake Magana a Kullum (RDI) don bitamin C da 85% na RDI na bitamin K.

Hakanan kabeji kyakkyawan tushen abinci ne kuma yana da tarin sauran bitamin da ma'adinai (15).

Kuna iya amfani da ganyen kabeji gabaɗaya azaman madadin zanen gado lasagna. A madadin haka, sara kan kabejin a cikin taliyar bakin ciki don amfani dashi a cikin pad thai ko lo mein. Ka tuna cewa ganye mafi kusa da ainihin suna da tauri sosai kuma suna iya zama masu ɗaci.

Da zarar an yanke, sauke kabeji a cikin ruwan zãfi na kimanin minti biyu.

Idan anyi amfani dashi don lasagna, ganyen kabeji zai kasance a shirye lokacin da zasu iya lankwasawa cikin sauƙi ba tare da karyewa ba. Zasu kara dafawa a murhun, saboda haka kar a dafasu tsawon lokaci.

Idan kuna amfani da taliyar kabeji don komai banda tashen tanda, cire su daga ruwan idan yayi laushi ya huda da cokali mai yatsu.

Takaitawa Kabeji sabon tsari ne amma mai gina jiki maimakon taliyar alkama. Ana iya amfani dashi azaman madadin taliya a noodle ko lasagna jita-jita.

5. Farin Kabeji Couscous

Wataƙila kun taɓa jin labarin amfani da farin kabeji a matsayin maye gurbin shinkafa. Amma yana iya sauƙi maye gurbin couscous.

Farin kabeji kayan lambu ne mai gicciye tare da fa'idodi masu yawa na kiwon lafiya, gami da rage haɗarin wasu cututtukan kansa. Yana da ƙarancin carbi kuma mai wadataccen zare, fure da bitamin C, E da K (, 17, 18).

Farin kabeji ya ƙunshi gram 4 na carbi a cikin oza 3.5 (gram 100), 13% kamar taliya (2, 18).

Don amfani da matsayin madadin couscous, fasa farin kabeji kuma sanya florets ta injin sarrafa abinci har sai an nika su gunduwa-gunduwa kamar girman shinkafa.

Aikin bugun jini yana aiki mafi kyau, saboda ba kwa son haɗuwa da yawa.

Ara ɗan man a cikin babban skillet kuma a dafa couscous farin kabeji na mintina 1-2. Sa'an nan kuma rufe tare da murfi kuma dafa don ƙarin minti 5-8, ko har sai m.

Za'a iya amfani da samfurin ƙarshe azaman couscous a girke-girke.

Takaitawa Farin kabeji shine ƙaramin ƙaramin-carb madadin couscous. Yana da gina jiki kuma yana iya bayar da ƙarin fa'idodin kiwon lafiya.

6. Celeriac Couscous

Celeriac ya samo asali ne daga Bahar Rum kuma yana da alaƙa da seleri. Yana da tushen kayan lambu wanda yake da irin na seleri, dan kadan mai dandano.

Celeriac yafi wadatuwa a cikin phosphorus, manganese, bitamin C da bitamin B6 (19).

Yana da ƙarancin carbi da yawa fiye da farin kabeji, a gram 6 kowace oza 3.5 (gram 100). Koyaya, har yanzu yana samarda madaidaicin madadin taliya.

Don shirya couscous na celeriac, yanke kayan lambu a kananan kanana. Bayan haka, bi tsari guda ɗaya kamar yadda zaku yi na farin kabeji, kuna tsinka shi a cikin injin sarrafa abinci kuma sautéing har sai yayi laushi.

Takaitawa Celeriac, wani ƙaramin carb madadin couscous, yana ɗanɗana sosai na seleri kuma yana ba da yalwar phosphorus, da sauran abubuwan gina jiki.

7. Ganye

Sprouts seedsa whicha ne waɗanda suka yi taho kuma suka zama plantsa youngan ƙanana.

Yawancin iri za a iya tsiro. Misali, ana iya yin tsiro daga wake, wake, hatsi, tsaba ta kayan lambu, goro da sauran iri.

Abun gina jiki na tsiro ya bambanta dangane da nau'in iri. Koyaya, tsire-tsire suna da ƙarancin carbi kuma suna da wadataccen furotin, furolate, magnesium, phosphorus, manganese da bitamin C da K. (20, 21, 22).

Sunkai daga 7% na itacen alfalfa zuwa 70% don itacen lentil na kayan masarufin taliya (2).

Tsarin fure kuma yana da damar rage yawan kayan masarufi da ake samu a cikin kwaya. Wannan yana sa tsiro ya zama da sauƙi don jikinka narkewa (23).

Don maye gurbin taliya da tsiro, da farko a rufe su ta tafasa na secondsan daƙiƙoƙi, cire kusan nan da nan. Bayan haka sai a kwarara ruwan sanyi a kan itacen nomanku don dakatar da aikin dafa abinci. Lambatu da kai tare da miya da kuka fi so.

Yana da kyau a lura cewa tsire-tsire galibi suna da alaƙa da haɗarin ƙimar abinci. Tabbatar da siyo sabbin tsirai, da aka sanya a firiji daidai don rage haɗarin rashin lafiyar abinci (24).

Takaitawa Sprouts sune saurin sauyawar taliya - ƙarancin carbi, mai wadataccen abinci da sauƙin narkewa. Sayi sabo, firiji mai sanyi don rage barazanar gubar abinci.

8. Taliyar Albasa

Albasa wani abu ne mai wuyar fahimta amma baƙon abu don taliya.

Suna ƙunshe da 1/3 na carbin taliya na yau da kullun kuma suna da yalwar fiber, bitamin C, B6, folate, potassium da phosphorus (2, 25).

Albasa ma babbar hanya ce ta flavonoid antioxidants, wanda ke ba da fa'idodi ga lafiya, kamar ƙananan hawan jini da inganta lafiyar zuciya (,).

Don manna albasar ka, bareka ka yayyanka su cikin yanka mai inci 1/4 (inci 0.5), sannan raba kowace zobe kuma saka su a cikin babban kwanon kwanon soya. Yi wanka da mai, gishiri da barkono sai a gasa tsawon minti 30, ko kuma har sai albasar ta fara yin kasa-kasa. Sanya rabi ta gasa.

A ƙarshe, sama tare da miya da kayan ado da kuka fi so.

Takaitawa Albasa dandano ne, madaidaicin carbi maimakon taliya. Suna da wadataccen kayan abinci mai gina jiki da fa'idodin mahaɗin shuke-shuke waɗanda na iya haɓaka lafiyar ku.

9. Shirataki Taliya

Shirataki noodles masu tsayi ne, fararen noodles wanda aka fi sani da suna konjac ko alawar mu'ujiza.

Sunan sanannen, madaidaicin-carb madadin taliya saboda suna cika sosai duk da haka suna da fewan kalori. An yi su ne daga nau'in zaren da ake kira glucomannan, wanda ya fito daga tsiron konjac.

Glucomannan shine fiber mai narkewa, wanda ke nufin zai iya tsotse ruwa kuma ya samar da gel a cikin hanjin ku. Wannan yana jinkirta narkewarka, wanda zai iya taimaka maka jin cikakken lokaci ().

Filaye masu narkewa suna ba da abinci don ƙwayoyin ku na hanji, wanda hakan ke samar da gajeren sarkar mai mai ƙyama (SCFAs). Ana tunanin SCFAs don taimakawa ƙananan ƙonewa da haɓaka rigakafi (,,).

Shirataki noodles masu sauki ne don shirya. A sauƙaƙe a kwance a kurkure su sosai a cikin ruwan zafi don cire ruwan kuma a dumama su. Sannan sai a hada miya da zabi.

A madadin, zaku iya dumama noodles a cikin gwaninta. Wannan zai cire wasu daga ruwa mai yawa kuma ya juya noodles 'na mushy texture zuwa mafi noodle-kamar daya.

Takaitawa Shirataki noodles mai ƙananan-carbi ne, mai sauƙin calori zuwa taliya. Hakanan suna da wadataccen fiber mai narkewa, wanda zai iya taimaka maka jin cikakken tsayi.

10. Tofu Taliya

Toood noodles shine bambancin gargajiya na shirataki noodles. An yi su ne daga haɗin tofu da fiber na glucomannan kuma suna ba da additionalan ƙarin ƙarin adadin kuzari da carbi.

Sayi waɗannan taliyar da aka shirya kuma shirya su kamar yadda zaku yi shirataki noodles.

Tofu yana da wadataccen furotin da mahaɗan tsire-tsire masu amfani kuma yana iya karewa daga yanayin kiwon lafiya, kamar cututtukan zuciya, ciwon sukari da wasu cututtukan daji (,,,).

Takaitawa Ana yin taliyar Tofu ne daga sanannen nama na soya kuma a sami furotin da yawa a cikin abincinku.

11. Ruwan Taliya

Taliyan tsiron teku shine sabon littafin ƙaramin-carb madadin taliya.

Kawai ya kunshi tsiren ruwan teku wanda aka girbe, aka kurkure shi ya bushe. Don haka, zai ƙara dandano mai kamar teku a cikin abincinku.

Duk da yake tsiron teku ba shi da ƙarancin adadin kuzari da carbi, an cika shi da ma'adanai. Yana da tushen wadataccen bitamin K, fure, magnesium, calcium da baƙin ƙarfe. Har ila yau, yana bayar da kashi mai kyau na iodine dangane da nau'ikan (, 38, 39).

Matsakaicin ruwan tsiron teku ya ninka kusan kashi 30 cikin 100 na yawan kayan abincin alkama (2).

Nau'in tsiren ruwan teku da ake amfani dasu don maye gurbin taliya a dabi'ance da spaghetti ko fettuccine. Don girki, kawai sanya su a cikin ruwan zãfi na mintuna 5-15 ko har ruwan teku ya cimma daidaito da kuke so.

A madadin, gwada tururin noodles na tsiren ruwan teku na mintuna 20-35. Wannan yana basu damar riƙe daidaito mai ƙarfi.

Takaitawa Ruwan teku shine sauyawa mai launuka iri iri don taliya. Ka tuna cewa zai ƙara dandano mai kamar teku a cikin abincinka.

Layin .asa

Akwai hanyoyi da yawa na ƙananan-carb zuwa taliya.

Sabbin kayan lambu, tsiren ruwan teku da maye gurbin noodle masu wadatar fiber sune wasu shahararrun zaɓuka. Wadannan ba wai kawai suna dauke da karancin carbi ba ne kawai amma kuma sun fi yawan bitamin, ma'adanai da sauran mahadi masu amfani fiye da taliyar alkama ta gargajiya.

Kawai jefa waɗannan sabbin noodles ɗin tare da taliya ɗin da kuka fi so ku more.