Italians love pasta, but don’t lose the enviable slimness.
“People often associate pasta with not very healthy food. And when seeking to normalize weight, then exclude this product from your diet.
But we should not automatically attribute all the pasta to the category of “harmful flour,” advises Ukrainian nutritionist Svetlana FUS.
“First of all, I want to remind you that the most useful pasta prepared from durum wheat. The calorie content of its dry form, is 250-350 kcal per 100 g of product. This frightens many. But do we eat the pasta dry? After boiling, 100 g of the finished pasta are calories 130 kcal / 100 g and a glycemic index of 40. And it is not more than 100 g prepared buckwheat, oats or rice porridge”, – told in detail nutrition specialist.
The nutritionist also said, why don’t you need to give up pasta from durum.
They are rich in:
Fiber and vegetable protein.
Contain vitamins PP and b, and minerals like calcium, phosphorus, potassium.
Contain almost no fat.
A source of complex carbohydrates, which unlike simple, give a sense of satiety for a long time.
How often and in what quantity, you can include pasta in your diet? Svetlana FUS recommends the following rules:
Choose pasta made from flour of durum wheat.
Cook them correctly. Better to the state of al dente – do not seethe – usually up to 10 minutes of cooking. In overcooked pasta increases the amount of simple carbohydrates, increasing their glycemic index. If you cook long then the glycemic index will rise to 55, and the amount of nutrients reduced from prolonged heat treatment.
Less of salt.
No cheese and mayonnaise sauces. Macaroni (pasta) in a cafe – it’s a caloric bomb, where a lot of salt and cheese-mayonnaise sauce.
Combine with stewed tomatoes, sauce, vegetables of own production. It will be delicious and nutritious.
The best “gastronomic satellites” pasta: vegetables, mushrooms, seafood.
Pasta can be used for both adults and children, of course, unless there is an Allergy or an intolerance.
Note: the person to eat but not to overeat, enough 100 g of the finished pasta, if we are talking about the main dish. And half smaller if they are the garnish.