意大利面可以健康吗?

经过凯利·霍根(Kelly Hogan)
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意大利面可以健康吗?

我们涵盖了健康方面面包andrice并同意,总的来说,他们是美味,营养丰富,根本不像他们的声誉那样“不好”碳水化合物倾向于标记它们。但是您可能想知道面食是否也适度健康,以及如何pasta alternatives像鹰嘴豆一样Zoodlesor buckwheat stack up. Here’s what you need to know.

Whole-grain pasta, or pasta由全麦小麦制成,没有剥去麸皮和胚芽,是纤维, manganese, B vitamins, phosphorus and iron. Refined pasta, which is stripped of the bran and germ, contains fewer vitamins and minerals and about half the amount of fiber as its whole-grain counterpart, making it a less nutritious choice有时。该规则总是有例外,有时我们需要在消化系统上更容易的食物,在这种情况下,精制意大利面的纤维含量较低是有帮助的。例如,如果您有GI困扰或endurance athletewith a big event orhard trainingthe next day (you need something with less fiber). As always, the name of the game is variety, and when you do have pasta, what you’re eating it with.

那其他消化问题呢?

A common complaint I hear from clients is eating pasta leaves them feeling bloated and uncomfortable, or they eat pasta and “gain 5 pounds” immediately (I promise, this isn’t possible). People often mistakenly attribute this to the carbohydrates in pasta, thegluten contentor both. Usually the issue here is neither, most people can digest gluten just fine, it’s the bigger picture. When pasta is served at a restaurant (or even when we eat it at home), the部分很大它是这顿饭的“主要事件”。此外,由于缺乏纤维和较低的蛋白质含量,精致的意大利面并不是很填充,因此我们可能想吃更多的食物来感到满足。如果这顿饭不包括其他含纤维的食物,例如蔬菜或高质量的蛋白质来源

一般来说,对面食和碳水化合物的限制是另一个重要的原因,为什么当他们“屈服”并拥有这些食物时可能会感到肿。Dietary restrictionoften leads to暴饮暴食,当与全或全无的思考配对时(“我允许自己这种食物只要现在,再也不会再!”),过度耗费的食物很普遍,绝对会导致腹胀。但这不是这里的意大利面,而是无序,饮食心态和/或对限制的生理反应。同样重要的是要注意,当我们限制碳水化合物时,我们减肥because the body loses stored carbohydrates along with water. Once carbohydrates are consumed and the body can restock these stores, we also store water with them, and that can lead to a bloated feeling. This natural process typically would not happen so noticeably if complex carbs were consumed on a regular basis.

您应该选择哪种意大利面?

Keeping your diet varied and尝试新食物可以帮助您实现健康目标。以下是一些流行的意大利面类型:

小麦面食(全麦,白色)

这是最常见的一种面食,be found in whole wheat/whole-grain versions or refined, white versions. Whole wheat pastas have a nuttier, hearty flavor, while white pastas are more mild. Fiber content in whole wheat pastas is about twice that of white, and this makes whole wheat varieties a bit more filling with less of a blood sugar spike. Both versions can have a place in the diet, depending on what dish is being cooked, individual situations or lifestyles (as discussed above) and what you’re having with the pasta.

豆类意大利面(鹰嘴豆,黑豆,小扁豆,绿豆)

These pastas are excellent sources of fiber and protein and typically have about twice the protein and fiber of a whole wheat pasta. This makes them even more filling and also allows a more complete, satisfying meal when an additional protein source isn’t available or there are dietary restrictions. For example, a小扁豆意大利面炒蔬菜和香蒜酱,或鹰嘴豆面食,番茄酱和蒸蔬菜素食主义者的好选择or anyone who wants a quick weeknight meal.

替代谷物面食(BUCKWHEAT/SOBA, QUINOA, RICE)

对于患有腹腔疾病的人来说,这些是不含麸质的人(除非用一些小麦粉制成 - 始终检查标签!)。在日本菜肴中流行的泡沫面条又厚又坚果,以及藜麦和糙米面食的营养成分与全麦面食相似。

蔬菜面(西葫芦面条等)

“Zoodles” and many other螺旋化的素食面条已经变得时尚,部分原因是避开碳水化合物或谷物的饮食的普及。对于那些希望增加蔬菜摄入量或患有腹腔疾病的人(不能含有麸质)的人来说,Zoodles可能是有用的餐。但是,它们不是复杂的碳水化合物来源,并且通常比常规意大利面更少填充。

底线

意大利面是那些舒适的食物之一,可以滋养灵魂和身体一样多。如果对健康不利,那么像意大利这样的整个国家都可能正处于健康危机之中,而不是悠闲而快乐地与朋友一起融入他们的cacio epepe。与一切一样关键是平衡。享受意大利面良好的蛋白质来源还有很多蔬菜使它成为一顿全面的饭菜。

关于作者

凯利·霍根(Kelly Hogan)

凯利·霍根(Kelly Hogan)is an NYC-based registered dietitian specializing in women’s health, sports nutrition and plant-based eating. She is passionate about helping people develop a positive relationship with food and their bodies, and uses a non-diet approach in her practice. When she’s not talking or writing all things nutrition, Kelly can be found running in Central Park – she’s run 11 marathons and counting! – cooking recipes new and old, handstanding at the yoga studio or hanging with friends and/or her rescue dog, Peanut.

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