Low carb pasta meals are very simple to prepare. Replace the sauces with sauces in low-calorie, such as fresh sauces in fresh tomato sauce or pesto sauce. You can also choose to have pasta with fresh herbs, garlic and light olive oil. To reduce the calories of your favorite pasta meal; If 2 cups of pasta recipe, 1 cup of water on the sheep, for example; Complete with broccoli and red pepper or zucchini and basil. In addition to reducing your calorie, you will add more nourishment, flavor and color. Another recommendation that can be made to benefit weight loss is to put half of the pasta mentioned in the recipe and complete it with dried fruits. You will have a full source of protein and will help you stay longer with the legumes and fiber content.
How to lose weight with pasta
Pasta is also used in the Mediterranean Diet, which is known to be healthy and frequently recommended. It is delicious, inexpensive and easy to prepare, as well as being perfect for healthy, nutritious and satisfying meals when used in combination with other foods in the diet.
Usually fiber store vegetables and legumes, heart-friendly fish and monounsaturated fatty acids, antioxidant-rich tomato sauce and protein-filled cheeses, chicken and lean meats can be prepared with. Whole grains and brightened grains contain essential vitamins, minerals and phytonutrients, which are essential for body functions as well as iron and vitamin B vitamins. 100 percent whole wheat or 100 percent whole grain should be preferred.
Carbohydrates like pasta contain glucose, a vital fuel for the brain and muscles. It is an excellent source for complex carbohydrates, providing a slow release of energy. Unlike quick and short-lasting energy such as simple candies, pasta provides sustainable energy. It is to reduce calories that do not reduce carbohydrates that provide weight loss. Carbohydrates help to eliminate the feeling of hunger when trying to lose weight.
Low sodium and cholesterol free. 1 cup enriched pasta contains essential nutrients, including iron and some B group vitamins. One cup of whole wheat flour is about 100 calories and 25 percent of the daily fiber needs. Keeping the pasta portion from whole wheat flour between ½ and 1 cup is associated with lower body mass index and lower abdominal fat area.
Causes of failed diets
Contains folic acid. Enriched pastas contain folic acid, an important group B vitamin, for pregnant women, which prevents the occurrence of birth defects in the infant. 1 portion dry pasta contains about 100 mcg folic acid, 25 percent of the daily recommended.
Preventing the formation of cable
It is part of a balanced diet. 45-65% of the daily energy needs must come from complex carbohydrates such as pasta. Recommended daily intake of carbohydrates up to 130 grams. 1 cup of whole wheat flour contains 37 g carbohydrates from spaghetti.
Supports digestive system health. Insoluble fiber content prevents the formation of constipation and prevents the formation of intestinal problems such as diverticulum. One portion of pasta from whole wheat flour contains at least 5 grams of fiber. It is recommended that women receive 21-25 g of fiber per day and 30-38 g of fiber for men. It has a low glycemic index. It does not cause a rapid increase in blood sugar level and provides appetite control.
Here is recipe for low carb pasta:
– 50 grams of whole wheat pasta
– 1 red pepper
– 1 pumpkin
– 3 pieces of broccoli
– Boil pasta and broccoli in different pots. Chop the pepper, zucchini and mushrooms and sauté with 1 tablespoon of olive oil. Add all the vegetables onto the pasta you are pouring and pour the spices according to your taste. Enjoy your meal…
The perception that high carbohydrate pasta is overweight is quite common. However, recent research shows that the pasta, which is left to cool after cooking, is perceived by the body as fiber foods. Normally the carbohydrates in the pasta are separated into molecules by enzymes in the body and converted into sugar. As a result, blood sugar levels are rising.
Trying to lower the level of sugar back to the body of insulin secretes the body and all this process causes the body to turn back and turn the sense of hunger in a short time. Recent research has shown that the molecular structure of the pasta, which is allowed to cool after cooking, has changed and has become a structure defined as ıs resistant starch.
Resistant starch or is not degraded by enzymes and does not turn into glucose. As a result, both the body is less tired and blood sugar levels do not rise.
Denise Robertson, of Surrey University in England, who discovered the benefits of chilled pasta, says: “If you chill and cook the pasta after cooking, your body will perceive it as the same.
You will produce less glucose and beneficial bacteria in your intestines will also be supported. The calories of the cooled pasta are also lower.
What happens when the pasta is heated again?
Chris Van Tulleken, a medical doctor at University College London, wondered whether the uk resistant starch, retained its beneficial properties when the pasta had been reheated after it cooled down.
The selected subjects were fed pasta on an empty stomach on three different days of the week. The pastas served were randomly warm, cold or reheated. Subjects gave blood samples every 15 minutes for two hours after each meal. The result was surprising: the reheated pasta was more healthy than the cold pasta.
Those who ate reheated pasta had a 50% reduction in the sugar content. Dr. Chris van Tulleken, a re-heating of pasta “a more resistant” type of starch is obtained, he says. BBC