I-Orzo iwuhlobo lwe-pasta, emfushane kunokuvamile futhi emise okwenhlamvu yerayisi. Itholakala ngemibala eminingana futhi ingakhonzwa ezitsheni eziningi. Kodwa-ke, umbuzo ophakamayo wokuthi ngabe inempilo kunelayisi.
Isibonelo, eSpain kunamantongomane kaphayini afana ne-orzo pasta. Ngokusho kwabathengi abaningi, i-orzo inambitheka kahle futhi igcwele ama-carbohydrate. Lokhu kwenza kube ukudla okuyisisekelo okuhle futhi kungasetshenziswa kumaresiphi amaningi.
Kuyini lokhu?
Izinhlobo eziningi ze-pasta zisuka ku-cuisine yase-Italy. I-Orzo iyi-pasta emise okwezinhlamvu zebhali. Yenziwa ikakhulukazi ufulawa semolina, kodwa futhi ungathola okunye ufulawa oxutshwe kulo mkhiqizo kuye ngomkhiqizi. Ufulawa we-Semolina wenziwa nge-durum kakolweni. I-coarr kunezinye izifulawa, okuholela emikhiqizweni enokuthungwa okuqina kancane. Ufulawa we-Semolina usetshenziselwa ukwenza ukudla okufana ne-couscous, i-bulgur, i-freekeh, izinkwa, nama-dessert.
Njengeminye imikhiqizo kakolweni, ufulawa we-semolina ungenziwa njengokusanhlamvu okuphelele noma umkhiqizo ocolile. Singathenga i-orzo kakolweni ocolisisiwe noma ophelele, okusho ukuthi ulwazi lokudla okunempilo kwe-orzo ethile luzohluka ngokufanele.
Njengeminye imikhiqizo yezinhlamvu eziphelele, ukondliwa kwe-orzo kakolweni kuphezulu ku-fiber yokudla. Imikhiqizo egcwele okusanhlamvu ngokuvamile inezinzuzo eziningi zezempilo.
Izakhamzimba
Okuqukethwe okunomsoco kwe-orzo pasta kufana ncamashi ne-pasta evamile. Ngokwesilinganiso, i-orzo pasta (ingxenye yamagremu ayi-100) iqukethe izakhamzimba nezinto ezilandelayo:
- Amandla: 160 kilojoule
- Ama-carbohydrate: 30,9 amagremu
- Isitashi: 26 amagremu
- Ushukela: 0,6 amagremu
- Fibre: 1,8 amagremu
- Amafutha: 0,9 amagremu
- Amaprotheni: 5,8 amagremu
- Amanzi: 62 amagremu
Ucebile ngama-carbohydrate
Kuyiqiniso ukuthi, uma sibheka ukondleka kwalesi pasta, kunenani elikhulu lama-carbohydrate. Ama-carbohydrate ayingxenye ebalulekile yokudla kwethu. Ngaphandle kwawo, umzimba ngeke usebenze kahle futhi uzoyeka ukusebenza. Ngakho-ke, udinga ukudla kwakho kwansuku zonke kwe-carbohydrate.
Miningi imithombo yama-carbohydrate, evame kakhulu ilayisi, amazambane, nommbila. Kodwa singathola nenani elifanele lama-carbs kusuka ku-orzo pasta. Ngokusho kokuhlaziywa, inamagremu angama-30,9 yenani eliphelele lama-carbohydrate. Lokhu kwanele ukuhlangabezana nenani elincane elidingekayo lama-carbohydrate ngezinzuzo zokudla ubhatata ngesikhathi sasekuseni.
Ifayibha ephezulu
Ngokusekelwe enanini lokudla okunempilo, i-orzo pasta iqukethe inani eliphezulu le-fiber (cishe amagremu angu-1,8). Lokhu kuhle kubantu abanezinkinga zokugaya ukudla, njengokuqunjelwa. Kusho futhi ukuthi i-orzo pasta iwuhlobo lokudla oluzosigcina silambile isikhathi eside. Kufakazelwa futhi ukuthi ukudla okuphezulu kwe-fiber kungathuthukisa imetabolism yomzimba.
Ukudla okune-fiber ephezulu njenge-orzo pasta nakho kuhle ekwehliseni ushukela wegazi (i-glucose) kanye ne-insulin kumuntu onesifo sikashukela, okusho ukuthi kunganciphisa izingozi zesifo sikashukela kumuntu ophile kahle. Ngokuvamile, i-orzo pasta ene-fiber ephezulu ingathuthukisa i-metabolism yomzimba, izuzise impilo yabanesifo sikashukela, futhi yehlise izingozi zezinye izifo.
Izinzuzo
I-Orzo ingase inikeze izinzuzo ezithile zezempilo, nakuba izinzuzo zingancika ohlotsheni esiluthengayo.
Ukwehla kwesisindo
Lena enye yezinzuzo ezibalulekile zezempilo ze-orzo pasta. Sonke sifuna ukuba nomzimba okahle onesisindo esilinganayo. Umzimba ofanelekile futhi onempilo uzosinika izinzuzo eziningi nokusebenza okungcono. Isinyathelo sokuqala esingasithatha ukuze sinciphise umzimba siwukubuka lokho esikudlayo. Ngamanye amazwi, kufanele silawule ukudla.
Okunye kokudla okungaba yingxenye yokudla ngokuphephile i-orzo pasta. Ngokwemvelo ayinawo amafutha kanye noshukela. Ngaphezu kwalokho, iphinde inikeze amaprotheni namandla (izakhi ezimbili ezidingekayo ukuze sihlale sisesimweni). Ngakho-ke, singaba nokudla okumnandi ku-pasta ye-orzo ngaphandle kokukhathazeka ngesisindo kanye nezinzuzo zezempilo.
Ikhuthaza ukusutha
I-orzo ecwengiwe ingase inganikezi ifayibha eyanele ukuze isigcine sigcwele isikhathi eside. Kodwa okubalulekile kungakugcina ugcwele isikhathi eside, ikakhulukazi uma sihlanganisa nemifino, inyama, izinkukhu noma inhlanzi.
Sizofaka uwoyela we-olive ku-orzo ukuze siyenze igcwale nakakhulu futhi sibe negalelo kumuzwa ohlala isikhathi eside wokusutha ngenxa yamafutha e-acids enempilo emafutheni.
Ncipha ukucindezeleka
Lena enye yezinzuzo ezikhethekile ze-orzo pasta esingazithola kalula. Ngokocwaningo lwesayensi, izinhlobo ezithile zokudla zinganciphisa izinga lokucindezeleka nokucindezeleka kwengqondo, futhi zivuse injabulo.
I-Orzo pasta ibonakala inalezi zimfanelo. Ukunambitheka okuhle kuhlanganiswe nokubukeka okumibalabala nokuthakazelisayo kungathuthukisa isimo sengqondo sanoma ubani.
I-Orzo vs irayisi
I-Orzo (ebizwa nangokuthi i-risoni) i-pasta encane emise okwerayisi engasetshenziswa ezindleleni eziningi zokupheka esikhundleni salokhu okusanhlamvu. Uma siqhathanisa ukuphakelwa kwenkomishi engu-2/3 ye-orzo ephekiwe, 2/3 inkomishi yerayisi elinsundu eliphekiwe kanye nenkomishi engu-1 yerayisi elimhlophe le-basmati eliphekiwe. Njengoba irayisi elimhlophe lingaminyene kangako, lokhu kudla kuletha isisindo esifanayo sokudla.
Lezi ziyafana ngokuqukethwe kwe-carbohydrate, kodwa i-orzo inikeza iphrotheni ephindwe kabili yerayisi elinsundu kanye nama-calorie ambalwa ngaphezulu. Zonke lezi zinamafutha amancane. Ilayisi elinsundu lihlinzeka ngokuphindwe kabili kune-fiber njengelayisi elimhlophe. Lapho ipholile, i-orzo, njengawo wonke ama-pasta, ikhiqiza isitashi esingazweli, uhlobo olubalulekile lwefayibha.
Irayisi elinsundu liwumthombo omuhle we-thiamine, i-riboflavin, i-niacin, ne-B6, kanye nenani elincane lensimbi, i-zinc, ne-selenium. I-Orzo iwumthombo omuhle we-thiamine ne-niacin, futhi ihlinzeka nge-B6, i-folate, insimbi, ne-zinc. Ngakolunye uhlangothi, irayisi elimhlophe linikeza i-zinc eningi kunezinye, kodwa linamanani aphansi kakhulu ezinye izakhi.
Ngakho kokubili kufanelana nokudla okunempilo, futhi ukuhlukahluka kubalulekile, nakuba irayisi elinsundu liwina njenge-carb enempilo.
Contraindication
Azikho ngempela izinto ezimbi zokudla i-orzo pasta, ngaphandle uma kudingeka silandele ukudla okungenalo i-gluten. Sekukonke, i-orzo inikezela ngezinzuzo eziningi kunezithiyo, futhi iyamnandi futhi iyagcwalisa.
Amagciwane
Abantu abaningi bacabanga ukuthi i-orzo iwukudla okusanhlamvu okungenayo i-gluten, kodwa lokhu kuwumbono oyiphutha ovamile. Ngoba i-orzo ivela ohlotsheni lukafulawa kakolweni, akukona ukudla okungenayo i-gluten, futhi abantu abangezwani nezinto ezithile noma abangazweli ku-gluten kufanele bakugweme.
Manje njengoba ukudla okungenalo i-gluten sekudume kakhulu, kulula kakhulu ukuthola i-"orzo" engenayo i-gluten. Izitolo ezinkulu eziningi zithengisa izinhlobo ze-celiac, ezenziwe ngo-70% wommbila kanye no-30% kafulawa werayisi.
Isisindo senzuzo
Into eyodwa okufanele siyiqaphele okuqukethwe kwekhalori ephezulu uma kuqhathaniswa. Ukuze uthole ireferensi, i-orzo inikeza cishe amaphesenti angu-50 amakholori amaningi kunenani elifanayo lelayisi elimhlophe. I-Orzo iwukudla okuminyene, ngakho-ke uma sizama ukwehlisa isisindo, sizoqiniseka ukuthi sifunda ilebula ye-Nutrition Facts futhi sinake usayizi wokuphakelwa kumkhiqizo we-orzo esiwuthengayo.
Futhi, khumbula ukuthi imikhiqizo yokusanhlamvu emhlophe ecwengisisiwe ayinikezi izinzuzo ezifanayo njengemikhiqizo yokusanhlamvu, futhi ukusetshenziswa kwezinhlamvu ezihlanjululwe (kanye nokusetshenziswa kwezinhlamvu eziphelele) kuye kwaxhunyaniswa nokuqunjelwa, izinguquko kushukela egazini, kanye nesimo sengqondo esibi.
Isetshenziswa kanjani?
Le pasta kulula kakhulu ukuyilungisa. Ukuze sijabulele i-orzo, sizoyilungisa njengoba besingenza noma iyiphi enye i-pasta. Iphakethe esilithengayo lizoba nemiyalelo ethile, kodwa singahlala silandela le mihlahlandlela ejwayelekile yokupheka i-orzo:
- Bilisa ibhodwe lamanzi ku-ceramic hob.
- Engeza i-orzo.
- Buyisela ibhodwe libilise imizuzu eyisishiyagalombili kuya kweyi-10 (isikhathi eside ukuze uthole umphumela wethenda owengeziwe).
- Sizothululela okuqukethwe ebhodweni ku-strainer ukukhipha amanzi.
Gcoba i-orzo ephekiwe emafutheni omnqumo ukuze igweme ukunqwabelana. Ukusuka lapho, singangeza i-orzo ephekiwe kunoma yisiphi isidlo.