How to make pasta? The famous Italian dish. Generally made from wheat flour, whole grain pasta is rich in fiber and offers a low glycemic index. Also, pasta is ideal for avoiding snacking, and there is a surprising variety to vary tastes and pleasures. Consumed regularly, pasta can have several health benefits. Make pasta with meat, chicken, or vegetables; in today’s report, we are going to see the varieties and benefits of pasta, in addition to some recipes to help you how to make pasta.
What is pasta?
Pasta (very similar to noodles), made from various ingredients, such as flour, eggs, water, and which is cooked later by boiling for a short time in water.
It is possible to make pasta from whole grains, such as rice or barley, etc. It may be made through complex processes during which all useful substances are removed from wheat flour.
Some manufacturers may add and support pasta during manufacture to increase their nutritional value, such as vitamins of group B and iron, which manufacturing may have withdrawn from the pasta.
What are the most common types of pasta?
The majority prefer processed pasta from which some nutrients have been removed, such as wheat germ. This type of pasta is higher in caloric content compared to other types rich in fiber and made from whole grains.
Here are some common pasta shapes: spaghetti, ravioli, tortellini, interi, fettuccine.
Composition of pasta
Nutritional value for a 100 g of fresh pasta
Benefits of pasta
1. An energy source
One cup of pasta contains about 43 grams of starch, which is the ideal fuel source for metabolic processes that produce energy within the human body. Although there are some diets that prevent starch from eating, there are studies that are opposed to these systems of the importance of starches for the body.
2. Good for diet
Pasta made with whole wheat grains is a better option if you follow a diet to lose weight. As each cup contains only 40 grams of starches, that is, they have fewer calories, and they also contain fiber, which needs more time to digest, and this helps to feel full.
3. Pasta limits fat storage
Pasta has an average glycemic index and is, therefore, rich in slow sugars. Unlike fast sugars, slow sugars avoid spikes in insulin, a hormone that promotes fat storage in the body. Besides, scientists have proven that the more we eat slow sugars, the less we eat fast sugars and the less fat we accumulate in our bodies.
4. Promote digestive health
Pasta contains a percentage of fiber, especially the types made from whole wheat flour. And these fibers help to absorb water into the intestine, thus increasing the volume of stools and facilitating its release, which regulates the movement of the digestive system, and reduces the risk of constipation.
Fiber also keeps the beneficial bacteria present in the digestive system, which helps prevent infections.
5. A source of vitamins and minerals
Pasta contains vitamin B9 (known as folate acid), which plays an important role in the process of the formation of red blood cells. It also supports the body during the rapid growth of cells, such as periods of pregnancy. Folate also helps with the absorption of iron into the cells of the body.
Pasta also contains selenium, which is one of the antioxidant minerals, which protects cells from damage, and against the risks of cancer. Selenium also works to regulate the functioning of thyroid hormones.
Whole wheat pasta contains lutein and zeaxanthin carotenoids, which are anti-oxidant compounds that help protect the eyes from UV damage, and also reduce the risk of lung cancer.
Related: How to prepare and use a Bechamel sauce?
Moving to how to make pasta, find out our selected recipe of Italian past.
Italian pasta
Ingredients: to make pasta you need the following;
- 500 g of spaghetti pasta
- 1 grated onion
- 5 pieces of chicken breast
- 2 tablespoons of liquid cheese
- 1 and 1/2 cup of mozzarella cheese
- 2 cups yellow, green and red bell pepper, cut into small cubes
- 2 tablespoons of oil
- 1/2 cup of cream for cooking
- Pepper and salt
Preparation:
First, start cutting the chicken into cubes and set aside.
Put the oil in a bowl over the fire and add the onion and leave it to wither, then add the chicken to it, stirring constantly over low heat until simmer.
Boil the pasta for eighteen minutes until done.
Add the pieces of colored pepper to the chicken and stir, then add the mozzarella cheese, liquid cheese, and cream, while stirring, then sprinkle the pepper and salt.
Add the pasta with the sauce and chicken, mix together, and serve hot.
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Originally published on Live Positively.
