How Should we Plan our Daily Nutrition?

In order to survive, we need to provide the energy our body requires. Foods that we consume for nutrition, are divided into various categories based on their nutritional elements. In fact, what we call the balanced nutrition is all about managing the balance between the foods in different categories.  Ideally, in order to achieve this, we must provide 50% of our daily energy from carbohydrates, 20% from proteins and 30% from fats.

For our daily fat intake, 10% of of it must be provided from polyunsaturated fatty acids, 15% from monounsaturated fatty acids and 5% from saturated fatty acids. Fats provided from animal products, as we know, must be consumed carefully because of their cholesterole contents. Even though butter contains saturated fats, it can be included in a healthy diet because of its Vitamin E, A and D contents. Today, we will present you a delicious recipe with which we combine the taste of pasta with the classical aroma of butter: Pasta with Tonya Butter and Kuymak.

Click here to watch our recipe.

Benefits of the Ingredients of Pasta with Tonya Butter and Kuymak

  • As I said before, 50% of your daily energy requirement is provided by carbohydrates. The fact that these are complex carbohydrates is better for our health. Pasta is a good source of complex carbohydrates.
  • When we eat food rich in pulp, we expedite our bowel movement and increase the speed of digestion in the intestines. In this regard, as a food rich in pulp, pasta increases bowel movements and provides protection again potential diseases which we may encounter in the future, such as colon cancer.
  • Since pasta does not contain any cholesterole, it is a safe alternative for people with embolism, hypertension.
  • If you suffer from celiac disease, a thyroid gland disease (like hypothyroidism) or if you are sensitive to gluten, you can prefer our gluten-free pasta.
  • Butter can be included, to a certain degree, in everyone's diet, except for people with embolism and hypertension. 
  • Since it is rich in Vitamin A and retinol, butter supports eye health, latens the macular depression which may cause visual problem with ageing and contributes to the growth of children.
  • Since it contains Vitamin E, it enriches skin health and latens the creation of signs of ageing on the skin, such as laughlines and eye lines.
  • It a rare food which contains Vitamin D. On the other hand, it enhances bone health with its calcium contents. Since calcium cannot integrate itself to the bone tissue without Vitamin D, both must be consumed together.
  • Turnip, by increasing the synthesis of nitric oxide, enhances the oxygenation of your tissues.

Let's take a look at the nutritional values of Pasta with Tonya Butter and Kuymak recipe:

Energy and Nutrients Quantity
Energy 391,7 kcal
Carbohydrates 49,7 g
Protein 11,9 g
Fat 15,4 g
Posa 3,67 g
Vitamin A 224,4 µg
Vitamin D 0,25µg
Vitamin E 0,75 mg
Vitamin K 48,9 µg
B1 Vitamini 0,025 mg
Vitamin B2 0,125 mg
Niasin 0,22 mg
Vitamin B5 0,325mg
Biotin 1,87 µg
Vitamin B6 0,05 mg
Folic acid 28 µg
Vitamin B12 0,5 µg
Vitamin C 7,65 mg
Sodium 1234,3 mg
Potassium 178,3 mg
Magnesium 27 mg
Calcium 177,6 mg
Phosphorus 217,4 mg
Sulphur 71,5 mg
Chlorine 1242,9 mg
Iron 0,77 mg
Zinc 1,2 mg

When you eat Pasta with Tonya Butter and Kuymak, you meet

  • 52% of your carbohydrate requirements,
  • 13% of your protein requirements,
  • 35% of our fat requirements for the day.

Dr. Tuba Gunebak
Nutrition and Dietetics Specialist