Pasta is one of those types of flour products that everyone loves. The conventional wisdom that pasta dishes are unhealthy, lead to obesity and metabolic disorders in the body is wrong. The harm of pasta has not been proven.

The culture of food and the proper use of pasta for food is no different from products such as rice or potatoes - everything must be consumed in moderation and be able to cook using the right combinations. Take, for example, the well-known naval pasta, beloved by all sailors, and giving strength in long-distance sea voyages.

Many consider Italy to be the birthplace of pasta. But is it? Yes, the benefits of pasta are recognized and proven by Italian culinary specialists and nutritionists. In this southern country spaghetti and pastas are consumed in countless quantities, but pasta appeared, according to scientists and historians, in one of the ancient civilizations of the East. Archaeologists excavating in what is now Egypt and the United Arab Emirates found evidence of the existence of similar dough products dating back to the 4th millennium BC.

The same applies to the People's Republic of China. The famous Chinese long noodles are favorite treat children and adults on New Year's Eve. The benefits of noodles as one of the main food products in China are not even disputed - all residents love and know how valuable this product is for the body. In the East, they eat noodles with pleasure fast food, spelled pasta.

Therefore, although Italy is considered the "mother" of pasta, but their abundance there can be explained solely by the ability of Italians to diversify and improve the recipe for their preparation.

Composition and calories

Pasta is a fairly high-calorie product. For 100 grams of raw products, on average, there are 390 kC.

The nutritional value

Taking as a basis pasta made using standard technologies from first grade flour, we determine their nutritional value:

vitamins

Boiled pasta contains B vitamins - thiamine (B1), riboflavin (B2), pyridoxine (B6), B9 - for the formation of nucleic acid in the body, PP.

Vitamins:

Minerals

Minerals - Sodium, Potassium, Magnesium, Sulfur, Phosphorus. Such a composition has a good effect on the general condition of the body, strengthens the immune system, improves the condition of hair and teeth in a growing body, activates the processes of blood renewal, and regulates enzyme functions.

Minerals:

Benefits for the body

It is necessary to take into account the fact that during cooking and heat treatment, flour products lose their calorie content, which means that there are fewer calories in boiled pasta than in raw pasta. In addition, pasta in cooking is referred to as side dishes, which means that together with them we eat sauces, meat (for example, when we eat naval pasta), stewed vegetables or cheese, which are much more high-calorie pasta itself and harm to health is just that. unhealthy combination. Of course, this applies to products made from premium flour made from the best varieties wheat. If you eat durum wheat products or spelled pasta, there should definitely be no harm to the body.

Today on the shelves there is a huge variety of pasta of the most bizarre sizes, colors and shapes from various manufacturers, but the presence of vitamins and the nutritional value of the products differ only from what flour they are made from.

The beneficial properties of durum wheat products are known to many - their composition is saturated with lipids and proteins, and the product itself contains more than 70% carbohydrates. Due to the fact that the product contains vitamins and a lot of calories, the products are recognized as the best in the nutrition of athletes - weightlifters.

Spelled

A product that is unique in its composition is spelled pasta. They are made from varieties of spelled flour, containing twice as much fiber as regular varieties. Products belong to the category of whole grains and solids, and contain 18 amino acids important for the human body.

The benefits of such products are obvious - their consumption significantly reduces the risk of diseases such as strokes and heart attacks, diabetes and obesity, anemia, a number of infectious, viral and oncological diseases.

Possible harm

Instant noodles are not new to the culinary world and are not the result of improvements in food technology, as many people think. This product has been known since Ancient China. The famous Chinese instant noodles are a flour or rice product that has been previously cooked or fried.

Vermicelli or instant pasta is very popular today. However, do manufacturers always maintain the necessary technology and what is the harm of instant noodles? Unlike Chinese cooks, today's instant noodles are a product from which moisture is completely removed. In addition, monosodium glutamate, soy sauce concentrate, and meat and fish flavor simulants are often added to this food product.

Unscrupulous manufacturers very often include trans-gins in the ingredients, and the products themselves are made from soft wheat varieties, which helps to increase appetite. Such products are not only harmful, but also dangerous to health.

Naval pasta - what is the strength?

Naval pasta is a favorite dish of our childhood. Who among us has not been familiar with this culinary masterpiece since childhood? Naval pasta has always been considered a dish that gives a person not only nutritional saturation, but also energy for the whole day. Given that the calorie content of dry pasta per 100 grams is (depending on the flour) from 350 to 390 kcal, and after cooking - 130-170 kcal, the main energy value of this dish is in minced meat and oil, on which it is cooked.

Of course, the benefits of such a product will be much greater if you take dietary rabbit or chicken meat as minced meat, and instead of butter or lard, fill the dish with olive oil. However, according to the rules of dietary separate nutrition, naval pasta is not a very healthy food, given that it is not recommended to eat meat with flour products. Nevertheless, naval pasta gives strength to both children and athletes.

When choosing colored products for this tasty and nutritious dish, the benefits of which are almost identical to ordinary ones without color, be sure to read on the packaging what dyes were used, what processing the pasta was subjected to when stained.

When consuming pasta - our favorite food product, you need to remember a few basic important points:

• Pasta is considered to be of high quality if it is made from durum wheat;
• Italians don't get fat because they eat only real pasta, which is made from "A" flour and has a golden or creamy shiny surface without visible roughness;
• A quality product contains a small amount of crystalline starch, so almost 70% of the composition of these products is carbohydrates;
• Pasta is useful if they are consumed in the first half of the day - breakfast or lunch. Try to use this product with herbs, vegetables or cheese, then they will only benefit your health and will not do harm.

Is pasta good or bad? There is still no single answer to this question, despite the fact that the history of their use dates back several centuries. Residents of Italy, who do not think of their diet without pasta, consider them exclusively healthy dish, while in the minds of many Russians, a strong opinion has taken root that their use contributes to weight gain.

It turns out that the key to answering the question about the dangers and benefits of pasta lies in what it is made of. different types and varieties of these popular flour products.

In Russia, pasta is usually divided into groups (depending on the type of wheat used) and varieties (first, second and highest), depending on the type of flour used:

1. Group A pasta, a product that can be consumed even during a weight loss diet, uses flour obtained from durum wheat 1, 2 and premium. They differ from products of other varieties in their amber tint, the absence of whitish blotches, smooth texture, increased flexibility and strength. That is why there will be no crumbs or debris in the packaging with such products. On a bag of pasta made from durum wheat, there must be an inscription: “Class 1”, “Durum” or “Group A”.
2. What is group B pasta made of? For them, take flour 1 and the highest grade, made from vitreous soft wheat.
3. Inexpensive pasta of group B, having a yellowish or White color, are made from baking flour 1 and the highest grade.

According to another classification, pasta is usually divided into whole (spaghetti) or tubular. In a number of countries (and primarily in Italy), any pasta is allowed to be made exclusively from durum wheat.

The chemical composition of durum pasta

Pasta made from durum wheat, never sticky or overcooked, contains 10% proteins and 75% carbohydrates (represented, for the most part, by complex natural-type saccharides). There are practically no fats in them.

Their chemical composition is presented:

• a rich complex of macro- and microelements (consisting of manganese, calcium, zinc, sodium, fluorine, magnesium, chromium, phosphorus, copper);
• a combination of vitamins consisting of thiamine (B1), biotin (vitamin H), folic acid (B9), riboflavin (B2), choline (B4), pyridoxine (B6), pantothenic acid (B5), niacin (B 3) and vitamin E;
• saturated fatty acids;
• a small amount of starch;
• a combination of amino acids;
• monosaccharides;
• disaccharides;
• dietary fiber of plant origin (fiber).

The minerals contained in pasta are extremely important for all internal organs and systems. human body. Vitamin E, which is a powerful antioxidant, helps maintain the beauty of the skin, nails and hair. Amino acids normalize the condition nervous system preventing depression.

Complex carbohydrates, which are part of durum wheat pasta, are absorbed into the blood rather slowly, so their absorption is not accompanied by sharp jumps in glucose. The glycemic index of pasta is relatively low: it ranges from 40 to 50 units.

After eating high-quality pasta containing a large amount of fiber, a person has a feeling of satiety for a long time and there is no need for frequent snacks, which is very important for people on a diet. People who regularly consume durum wheat pasta get the opportunity to work efficiently without feeling hungry, and their body burns fat no less efficiently.

calories

1. The calorie content of durum wheat pasta is always indicated on the packaging. For 100 g of dry product, it ranges from 328 to 350 kcal.
2. The calorie content of pasta boiled to al dente (the so-called degree of readiness of the dish, in which pasta bitten with front teeth should be firm, but not crispy) is reduced to 80 kcal. Of course we are talking about the calorie content of pasta pure form: without a drop of oil and any sauces.
3. Calorie content of 100 boiled pasta, seasoned with a small amount of grated cheese, will be at least 345 kcal.
4. The calorie content of pasta "navy" - a dish that is extremely popular in Russia - largely depends on the fat content and the type of meat added to them. In 100 g of a dish made from firm pasta and lean ground beef, there will be at least 296 kcal. Thus, the energy value of a 250-gram serving will be 740 kcal.

Beneficial features

Is pasta healthy? Without a doubt - yes, if it is products from durum wheat. The benefits of such pasta are due to:

1. A large amount of vegetable fiber, which contributes to the removal of slagging substances from the human body, perfectly cleanses the intestines and prevents constipation.
2. The presence of potassium and magnesium - macronutrients that normalize the work of the heart and cleanse the blood vessels from cholesterol deposits.
3. Rich in B vitamins that help normalize emotional condition person.
4. The presence of tryptophan, which can provide an excellent mood and healthy sound sleep, which generally leads to a significant increase in efficiency.
5. The presence of vitamin E - a powerful antioxidant, which is the guarantor of female beauty and guards men's health.
6. High (up to 15 g per 100 g of product) protein content, which makes pasta an energy dish that contributes to the rapid appearance of strength. That is why this product is necessarily included in the diet of all professional athletes.

During pregnancy and during breastfeeding a child can use any high-quality pasta (including vermicelli), subject to the above recommendations.

No less useful pasta for children: there are many delicious meals(soufflés, casseroles, soups) that can energize them for quite a long time.

Is pasta bad?

The harm of pasta is primarily due to what this product is made of. The composition of pasta made from soft wheat varieties includes a large amount of starch and gluten - substances that are not only poorly digested in the body of the person who uses them, but also significantly slagging it.

The glycemic index of this category of pasta (especially highly overcooked) can reach seventy units. As a result of their use, the amount of glucose in the blood increases dramatically, but soon the feeling of hunger returns again.

Given the harm of such pasta, in a number of European countries their production is equated with falsification and therefore can be prosecuted.

How to lose weight with pasta?

"Is it possible to get fat from pasta?" - this question is asked by those who are on a diet, dreaming of putting their figure in order. In fact, the assertion that eating pasta, you can get better, is deeply erroneous.

Nutritionists say that durum wheat pasta and weight loss are very compatible. Get fat only with the excessive use of low-quality products. In order to use homemade pasta in the fight against excess weight, you must:

1. Use only high-quality pasta made from wholemeal flour.
2. Avoid long cooking pasta.
3. Eat them for breakfast, lunch or - in extreme cases - during an early dinner.
4. Serve them with some grated cheese, stewed vegetables, seafood or mushrooms.
5. Limit serving size.

Contraindications

The list of contraindications regarding the use of pasta is small. They are contraindicated:

• people suffering from intolerance to wheat protein;
• patients who have just undergone surgery;
• patients with acute diseases of the gastrointestinal tract.

Nowadays, the question is: “Where to buy quality pasta?” long since lost its relevance. These products in a huge assortment are presented on the shelves of any grocery store. The question of how to cook them is also not difficult: a recipe for delicious pasta can be found on any culinary site on the Internet.

Quick answer: the average calorie content of pasta is 112 kcal per 100 grams of product (boiled premium). See all other figures below.

Modern housewives know many ways to cook pasta, which can be part of first courses, serve as a full-fledged side dish or be part of intricate salads. But there is one factor that makes many people limit the number of such dishes in their menu - the calorie content of pasta.

At the same time, nutritionists argue that some types of pasta will not harm the figure at all. Moreover, even special diet menus that include this product. Let's figure out what kind of pasta you can eat when losing weight and how to cook them properly when fighting overweight.

Durum pasta for weight loss

On the shelves of our stores you can find packages with these semi-finished products, on which there are mysterious initial letters alphabet - A, B and C. They represent the varieties of wheat from which certain pasta was made.

1. The letter A means that you have pasta made from durum varieties;
2. The letters B and C say that the product is made from soft varieties. Pasta belonging to group "B" is made from vitreous flour, to group "C" - from baking flour.

In order to boil pasta suitable for preparing dietary dishes, it is necessary to choose products made exclusively from durum wheat.

Sometimes even in pasta group "A" there are impurities of flour from soft varieties of wheat, so before buying a product, you need to carefully study its composition.

• Domestic producers prefer to make pasta from soft varieties, as they are cheaper, which means more people can afford to buy them. Therefore, people who wish to introduce durum wheat pasta into their diet should expect that this will entail additional expenses.
• Try to choose pasta made in Italy, as they will initially have a lower calorie content. In classic Italian recipe pasta must have three components - flour, water and salt. Our producers use, in addition to flour, egg yolk and olive oil, which add calories.
• If you come across green or red pasta on store shelves, check that they do not contain artificial colors. Decent manufacturers use natural additives - herbs and spices to obtain the original color.

Nutritional value of pasta

If we talk about the calorie content of pasta, then on average this figure reaches 320–350 kcal per 100 grams of dry product. The difference in calories may vary slightly depending on the type of pasta and their recipe.

But there is a much greater difference between semi-finished products and a finished dish, even if oils and sauces are not added to it. pasta in ready-made have a nutritional value 2.5–3 times lower. This is due to the fact that when cooking pasta swells greatly, increasing in size. Therefore, one hundred grams of a dry product and one hundred grams of cooked have such a different caloric content.

Calorie boiled pasta - 112 kcal per 100 gr.

To understand what energy value the finished dish will have, it is enough to check the numbers on the pasta packaging and you can safely divide this indicator by at least two. For example, if dry horns have a calorie content of three hundred calories per hundred grams, then in boiled form this figure drops to 115 kcal.

But this approach does not work in the case of spaghetti or noodles, since they do not increase in size during cooking as much as other types of pasta.

• Spaghetti made from durum wheat has a starting calorie content of about 330 kcal, and after they are boiled, it drops to 220 kcal.
• In unprepared vermicelli, the calorie content exceeds 370 kcal per hundred grams, and during cooking it will drop to 190 kcal. Therefore, it makes sense to replace spaghetti and vermicelli, for example, with pasta "feathers", the calorie content of which in finished form is 160 kcal.
• In addition, you can turn your attention to non-traditional types of products. Noodles made from buckwheat flour are a dietary option. In finished form, the calorie content of the dish will be about 150–160 kcal per 100 grams.

With butter and cheese

By themselves, pasta is not too high in calories, but numerous additives that emphasize their taste add energy value to them and make them heavy on the stomach.

Nutritional value of classic cooking methods:

• Calorie content of pasta with butter - 160 kcal per 100 g;
• Calorie content of macaroni and cheese - 330 kcal per 100 gr.

If the horns with their modest calorie content are boiled in water with the addition of vegetable oil, their energy value will immediately increase to 160 kilocalories

Cheese added to hot pasta will bring even more harm to the figure. The average calorie content of cheese reaches 350-400 kilocalories per 100 grams. This means that even ten grams of grated cheese can add about forty extra calories.

And if you follow not only the calorie content of dishes, but also the ratio of fats, proteins and carbohydrates, then cheese will cause irreparable damage to the fat content.

Naval pasta

The calorie content of naval pasta is 330 kcal per 100 grams of product.

Also in our area they like to add minced meat fried with onions to finished products. This simple dish is called “navy pasta”. Housewives love it for its ease of execution and pleasant taste, but do not forget about the calorie content. In this dish, it reaches almost 300 kilocalories.

Considering that the average portion is three hundred grams, then such a tasty and nutritious lunch will cost you almost the entire daily diet and reach 900 kcal!

You can significantly reduce the calorie content of this dish by replacing some ingredients. For example, instead of pork or pork and beef mince, use chicken. And onions should be fried without adding oil. But this option is only possible if you have a special pan with a non-stick coating.

With other additives

To understand what additives should be put on your pasta plate, you need to know exactly their calorie content per hundred grams and understand how much you can afford. Remember that oil in its pure form will give 885 kcal - olive, sunflower - 880, butter - 720.

The most common spices and sauces that can spice up the taste of pasta.

Options with spices, vegetables and herbs are possible:

• garlic salt - 27 kilocalories;
• mushroom sauce - 82 kilocalories;
• tomato sauce- 80 kilocalories;
• dried dill - 40 kilocalories;
• creamy tomato sauce -69 kilocalories;
• dried mixture "Italian herbs" - 259 kilocalories;
• dried herbs - 210 kilocalories.

The best solution for a diet would be complete failure from additives to pasta. But, if you still cannot do without them, then it is better to find out their correct combination.

Advice from nutritionist Irina Shilina
Pay attention to the latest method of weight loss. Suitable for those who are contraindicated in sports activities.

Cooks say that the choice of additives directly depends on the variant of the selected pasta, which are divided into the following types:

1. Curly. Pasta created in the form of bows or nests is best served with boiled shrimp or small pieces of fish. You can also add finely chopped boiled meat to them.
2. Hollow inside. Classic hollow pasta is designed to be soaked in various sauces that easily penetrate the tubes and make them taste softer. But the calorie content is much higher.
3. Spaghetti. Italian spaghetti is usually seasoned with a mixture of olive oil, fresh herbs and fragrant spices.
4. Noodles. But in noodles it is usually advised to add cheese, grated on a coarse grater, and nuts.

Pasta diet for a slim figure

If we limit ourselves to these flour products without adding spices and sauces to them, then their calorie content allows us to consider this dish dietary. They are a source of a large amount of carbohydrates, so it is advisable to consume them before four in the afternoon, when our metabolism is at its peak.

Toward evening, the metabolic rate decreases significantly, which is why it is recommended to eat meals rich in protein and avoid high-carbohydrate foods. The body is not able to fully process the carbohydrates received in the evening, and therefore it immediately "preserves" them in body fat.

• It is important to follow the rules of separate nutrition, according to which pasta should not be consumed together with meat products or fats (which include, in particular, cheese).
• In tandem with vegetables and mushrooms, pasta is perfectly absorbed by the body. From this point of view, a casserole of eggs, pasta, fresh bell peppers and cauliflower can be an ideal dish. The average calorie content of such a dish, which is suitable for breakfast, is about 140 kcal per 100 grams.
• Pasta with fresh vegetable salads is also recommended because they speed up the process of burning fat cells and stimulate the normalization of metabolism. And this means that the pasta dish will be absorbed by the body faster and better.
• You can not be afraid to season them with hot spices (even black pepper, despite its high calorie content), as they speed up the metabolism. Pasta additives such as garlic and mustard also work for this purpose.
• But try to reduce salt intake, because it greatly inhibits water metabolism in the body, which leads to excess weight, as well as the appearance of puffiness.

In order not to harm your figure, you should not please yourself with pasta every day, but it is permissible to eat such dishes twice a week. Although even a full-fledged pasta diet has already been developed, suggesting that it is possible to lose five kilograms in one month of following it.

This mode assumes that a person can eat no more than three hundred grams of these delicious products per day (the indicated weight assumes the mass of a dry product). You will not have to starve on such a diet, since spaghetti is quite nutritious even without a variety of additives.

For dietary nutrition, spaghetti should be boiled with a spoonful of olive oil added to water. But you can not add oil or sauces to the finished pasta. If desired, hot spaghetti can be poured over egg white.

Also, the menu should be supplemented with lean meats and fish - up to one hundred grams per day. You can also drink a liter of kefir with a low percentage of fat content and eat about two hundred grams of cottage cheese per day. Make sure that you consume no more than 1300 kilocalories daily.

To enhance the effect of the diet, you need to regularly engage in some kind of physical activity!

Another constant requirement is to maintain water balance, for which you need to drink one and a half to two liters of water daily. But don't be afraid of so many. According to the explanation of the World Health Organization, these two liters account for all the liquid consumed by a person throughout the day.

In the case of a diet, in addition to water, you can drink green tea without sugar or herbal decoctions. Also take them into account in these two liters, and get the remaining amount with clean non-carbonated water.

Due to the scarcity of nutrition, it is better to drink a vitamin complex in parallel. You can not follow this diet for more than a month. Since it belongs to the type of strict diets, it is not recommended to resort to it more than once every six months.

Diet cooking methods

It is important how to cook pasta: not only the taste of the dish depends on it, but also its calorie content. And in this case, you need to be attentive to every little thing.

1. First of all, choose the right container for cooking. The pan must be selected with thick walls and a large size. For the average eater, about one hundred grams of dry pasta is enough (there will be three hundred grams in the finished serving).
2. If you set a goal to lose weight, then the amount of pasta in one meal should be limited to the amount of dry product that fits in your palm. Usually this is about 50 grams, which will correspond to a ready-made serving size of about 170-180 grams.
3. Water should be taken at the rate of one liter for every hundred grams of pasta. So much is needed so that the pasta retains a dense structure, since spaghetti, horns and other products can become sticky in a small amount of water. But expect that it will take a lot of time to boil such a volume of water.
4. As soon as you see that the water begins to boil, add salt to it - about ten grams per liter, but less if you have a goal to lose weight. With a more active seething of water, it's time to throw pasta.
5. If you decide to cook spaghetti, then it is not necessary to break them so that they fit completely in the pan. Just wait a bit: they will soften from below. And press down on the dry top, slowly plunging the rest of the pasta into the boiling water.
6. After that, cover the pot with a lid and increase the heat so that the water boils again. As soon as this happens, remove the lid, reduce the heat so that the water only boils a little. This temperature must be maintained until the pasta is ready. Stir occasionally to avoid sticking to the bottom of the container.

Look at pasta packaging for the time it takes to cook it. As a rule, this takes from seven to twelve minutes.

How to make pasta less calorie? You need to take a couple of minutes from the time indicated on the product packaging to make the pasta slightly undercooked. Thus, the glycemic index of the product can be reduced to 40 units.

Actually, in Italy, all pasta is prepared in this way - the core of the pasta should be slightly hard, so that a person needs to make a little effort to experience it.

The glycemic index shows how foods affect blood glucose levels after they are absorbed by the body. The lower this figure, the better for human health.

For comparison, fully cooked pasta has a glycemic index of 50 units. That is, in this way it is really possible to reduce this figure by 20%.

Secrets of serving dishes on the table

And not to add to pasta butter, there is a little trick. Even while cooking, add one tablespoon of vegetable oil to boiling water, preferably olive oil. Yes, this will also affect the calorie content of the finished dish, but not as much as butter or vegetable oil, but added to already cooked products.

This trick will preserve the taste of the product, and at the same time the pasta will not stick together with each other. But in order to delay the cooling time of the dish, you can resort to the method popular in Italy and preheat the plate before serving food on it. For this purpose, you can use a microwave oven.

When calorie content is one of your critical factors when forming a diet, you do not need to immediately dismiss pasta, looking at their high energy value.

Pasta will allow you to enrich your menu with a large number of complex carbohydrates that can energize you. This is especially important when a person supplements good nutrition with regular exercise. The carbohydrates received in the morning are more than enough for him even for an evening workout.

An important condition: pasta must be made from durum wheat, as they contain slow, not fast carbohydrates. The body spends several hours on their assimilation, due to which the effect of vigor delayed in time is achieved.

Pasta- one of the most popular products.

This contributes to their low cost and ease of cooking.

Pasta dishes, due high concentration of carbohydrates, quickly saturate the body and provide it with energy for a long time.

All types of pasta go well with vegetables, herbs, meat and other products.

The benefits of pasta

Pasta presented various types : spaghetti and horns, spirals and vermicelli, noodles and shells.

They have not only a variety of shapes and sizes, but also composition. For the manufacture of pasta, ordinary flour, vitreous wheat flour, and durum wheat flour can be used.

Spaghetti is the best- pasta from durum wheat.

• tryptophan- an amino acid that provides a good mood, good spirits and sound healthy sleep.
• Complex carbohydrates, fully replenishing energy losses caused by increased physical activity, and burning fat, while maintaining muscle tissue.
• fiber, which reduces the level of cholesterol in the blood, protects the heart and blood vessels from the development of a number of diseases and improves the process of digestion of food.

Useful material

Pasta has a unique property: they slow down aging. This is due to the content in them of the optimal amount of vitamins and vital minerals.

vitamins

The composition of pasta includes B vitamins, which stimulate the work of all systems and internal organs:

• B1 (thiamine)- necessary to ensure the full functioning of the central nervous system. It supplies glucose to the brain, increases mental activity, improves memory, normalizes the acidity of gastric juice, promotes the transformation of carbohydrates and other substances into the energy necessary for life, and improves immunity.
• B2 (riboflavin)- a substance that accelerates the absorption of nutrients and promotes the effective breakdown of fats. He is an active participant in the synthesis necessary for the body proteins, hemoglobin and red blood cells, and also plays an important role in maintaining visual acuity.
• B3 (Niacin or nicotinic acid). Refers to the indispensable elements of energy metabolism. Relieves irritability, protects against insomnia and apathy, helps to maintain mental balance.
• B5 (calcium pantothenate or pantothenic acid). It is considered one of the best vitamins for cellular metabolism. Increases tissue regeneration, protects mucous membranes and skin from infection.
• B6 (pyridoxine)- a component responsible for the production of serotonin. It is also called the "vitamin of good mood." It relieves insomnia, increases appetite, relieves irritability and eliminates the symptoms of depression. Activates the process of formation of red blood cells and normalizes protein metabolism.
• B9 (folic acid)- a valuable component for the production of nucleic acids. Stimulates the synthesis of red blood cells, accelerates cell division. Provides complete intrauterine development embryo.

Despite the fact that grain products are the basis of a healthy diet, many people prefer to avoid eating pasta, considering their composition to be too unhealthy and conducive to gain. Meanwhile, many recognized beauties, famous for their slender figure, calmly eat pasta and are not afraid to get better.

What is pasta made of - the composition of the product

The composition of the classic pasta, which was invented in antiquity in Italy and Sicily, included only flour and water. The kneaded dough was rolled out, cut and dried in the sun; as a result, the finished product completely retained all its useful components. Today, flour from wheat, rye, buckwheat, rice, etc. is used in the production of pasta. The composition of colored pasta additionally includes herbs, vegetable juices and spices.

The nutritional value of different varieties of pasta depends on the ingredients used in the production. Nutritionists consider pasta made from durum wheat to be the most useful for the body. they contain a lot of vegetable protein. The energy value such pasta - 340 kcal per 100 g of dry product. Boiled pasta loses calories - 100 g contains approximately 170 kcal.

The combination of proteins, fats and carbohydrates in the composition of pasta from premium flour as a percentage is - 13/3/83. The carbohydrate part is mainly represented by starch, which is a complex carbohydrate. That is why pasta is considered an excellent satiating product that does not lead to weight gain with a moderate diet.

In addition, the composition of pasta includes vitamins, micro and macro elements. The vitamin component is represented by vitamins B, PP, E and H. Among the macronutrients, the leaders in content are calcium, potassium, phosphorus, sulfur, magnesium, chlorine and sodium, among the microelements - iodine, iron, zinc, copper, chromium, molybdenum, silicon, fluorine , manganese and cobalt.

One of the main advantages over other food products is that pasta is high. A pasta dish perfectly energizes for a long time and saturates with elements important for the life of the body. However, this advantage comes with negative side: Incorrect or excessive use of pasta can lead to weight gain.

When choosing pasta in the store, give preference to products with the simplest and shortest composition, without eggs, milk and various flavors that add extra calories and are often harmful. So that pasta does not become a cause of obesity, you need to eat them in the morning, combining not with meat or chicken, but with vegetables.