Ko Pakarepo Noodles Zvakaipa Iwe?

Zvemukati

• Ndezvipi Instant Noodles?
• Nutrition Chokwadi cheNoodles dzazvino
• Iwo Akadzika muKarori, asi zvakare Akadzika muFibre neProtein
• Pakarepo Noodles Inogona Kupa Yakakosha Micronutrients
• Pakarepo Noodles Ine MSG
• Iyo Yekudya kweiyo Instant Noodles Inogona kuve Inosunganidzwa kune Yakashata Kudya Kudya
• Ivo Vakakwirira muSodium
• Maitiro Ekusarudza Akanakisa Instant Noodles
• Icho Chinokosha

Instant noodles chikafu chinoshamisira chikafu chinodyiwa pasirese.

Kunyangwe ivo vari asingadhuri uye ari nyore kugadzirira, pane gakava pamusoro pekuti kana ivo vaine zvakashata hutano mhedzisiro.

Izvi zvinodaro nekuti iwo ane mashoma mashoma zvinovaka muviri uye huwandu hwakawanda hwesodium uye MSG.

Chinyorwa ichi chinotarisa mhedzisiro inokwanisika yemaputi noodles pane hutano.

Ndezvipi Instant Noodles?

Instant noodles imhando yepamberi yekubika sosi, inowanzo kutengeswa mumapaketi ega kana makapu nendiro.

Chaizvoizvo zvinongedzo mumasodhu zvinosanganisira hupfu, munyu uye mafuta emichindwe. Iwo mapakeji ekunaka kazhinji ane munyu, mwaka uye monosodium glutamate (MSG).

Mushure mekunge ma noodles agadzirwa mufekitori, anopiswa, akaomeswa uye akarongedzwa (1).

Pakeji yega yega ine bhokisi reakaomeswa manoodles pamwe nepaketi yekunatsa uye / kana mafuta emwaka. Vatengi vanobika kana kunyorova bhata remaoodles mumvura inopisa nekunhuwira vasati vadya.

Mhando dzakakurumbira dzeapapo noodles dzinosanganisira:

• Pamusoro Ramen
• Mukombe Noodles
• Maruchan
• Mr. Noodles
• Sapporo Ichiban
• Kabuto Noodles

Instant noodles ndiwo pre-akabikwa maNoodles akave akapiswa uye akaomeswa. Vanowanzo nyudzwa mumvura inopisa vasati vadya.

Nutrition Chokwadi cheNoodles dzazvino

Kunyangwe paine mukana wekuita musiyano pakati pezvakasiyana zvigadzirwa uye zvinwiwa zveapapo noodles, mhando zhinji dzine zvimwe zvinovaka muviri zvakafanana.

Mazhinji mhando dzeshuwa noodles dzinowanzove dzakaderera macalorie, fiber uye protein, ine yakakwira huwandu hwemafuta, carbs, sodium uye sarudza micronutrients.

Imwe yekushandira yemombe-yakavhenganiswa ramen noodles ine izvi zvinovaka muviri (2):

• Makorori: 188
• Carbs: 27 magiramu
• Mafuta akazara: 7 magiramu
• Mafuta akaguta: 3 magiramu
• Mapuroteni: 4 magiramu
• Fiber: 0.9 magiramu
• Sodium: 861 mg
• Thiamine: 43% yeiyo RDI
• Tsamba: 12% yeiyo RDI
• Manganese: 11% yeiyo RDI
• Iron: 10% yeiyo RDI
• Niacin: 9% yeiyo RDI
• Riboflavin: 7% yeiyo RDI

Ramba uchifunga kuti imwe pasuru ye ramen ine maviri servings, saka kana iwe uri kudya iyo yose pasuru mune imwechete kugara, zviyero zviri pamusoro zvinogona kupetwa kaviri.

Zvakakoshawo kuziva kuti kune mamwe marudzi akasarudzika anowanikwa ayo anotengeswa senzira dzine hutano. Izvi zvinogona kugadzirwa uchishandisa zviyo zvakakwana kana kuve nemari yakaderera yesodium kana mafuta.

Ruzhinji rwemaood noodles akaderera mumacalorie, fiber uye mapuroteni, asi akakora mumafuta, carbs, sodium uye mamwe micronutrients.

Iwo Akadzika muKarori, asi zvakare Akadzika muFibre neProtein

Iine 188 macalorie pakushanda, pakarepo ma noodles akaderera mumacalorie kupfuura mamwe marudzi epasta (2).

Sevhisi ye-pre-yakarongedzwa lasagna, semuenzaniso, ine mazana matatu ane mazana manomwe nemakumi manomwe nenomwe, nepo kupihwa kwepaghetti yakakanyiwa nemabhora enyama ine 257 macalorie.

Nemhaka yekuti ma noodles akaderera akadzika mumakhalori, kuidya kunogona kutungamira pakurasikirwa nehuremu.

Kune rimwe divi, vanhu vazhinji vanodya iyo yese noodle pack mune imwechete kugara, zvichireva kuti ivo vari kunyatso kudya maviri servings.

Izvo zvakakoshawo kuti uzive kuti pakarepo ma noodles akaderera mu fiber uye mapuroteni, izvo zvinogona kunge zvisingaite iwo akanakisa sarudzo kana zvasvika pakurasikirwa nehuremu.

Mapuroteni akaratidzirwa kuwedzera manzwiro ekuzara uye kudzikisa nzara, ichiita chishandiso chakakosha mukutakura uremu (,).

Fiber, kune rimwe divi, inofamba zvishoma nezvishoma kuburikidza neyekugaya nzira, ichibatsira kusimudzira manzwiro ekuzara uku ichiwedzera uremu (,).

Uine chete magiramu mana eprotein uye 1 gramu ye fiber pakushanda, kushandirwa kwema noodles angangoita hazvingagone kuita nzara munzara yako kana mazinga ekuzara. Saka kunyangwe uine yakaderera macalorie, zvinogona kusabatsira chiuno chako (2).

Instant noodles akadzika mumakhalori, ayo anogona kubatsira kudzikisa kudya kwecalorie. Nekudaro, iwo zvakare akaderera mu fiber uye mapuroteni uye anogona kusatsigira kuonda kana kuita kuti unzwe kuzara kwazvo.

Pakarepo Noodles Inogona Kupa Yakakosha Micronutrients

Kunyangwe iri yakadzikira mune zvimwe zvinovaka muviri senge fiber uye mapuroteni, mao noodles ane micronutrients akati wandei, kusanganisira iron, manganese, folate uye B mavitamini.

Dzimwe pfuti dzediki dzinosimbiswazve nemimwe mishonga.

MuIndonesia, ingangoita hafu yema noodles akasimbiswa nemavhitamin nemamineral, kusanganisira iron. Imwe ongororo yakawana kuti kudya mukaka wakavakirwa nesimbi uye manoodles kunogona kudzikisa njodzi yekushaya ropa, chirwere chinokonzerwa nekushomeka kwesimbi ().

Pamusoro pezvo, mamwe maoodles anogadzirwa achishandisa furawa yegorosi yakasimbiswa, iyo yakaratidza kugona mukuwedzera kudya kwemicronutrient pasina kuchinja kuravira kana kuumbwa kwechigadzirwa chekupedzisira ().

Tsvagiridzo yakaratidzawo kuti kudya maNoodles angango sangana nekuwedzera kwekutora kweimwe micronutrients.

Chidzidzo chegore ra2011 chakafananidza kudya kunovaka muviri kwevane zviuru mazana mana nemakumi mana nemakumi mana nevatengi vevashoma uye vasiri-venguva vashoma

Vaya vaidya pakarepo ma noodles vaive ne31% yakakura yekudyiwa kweiamine uye ne16% yakakwira yekudyiwa kwe riboflavin kupfuura avo vasina kudya pakarepo noodles ().

Mimwe mhando yemaoodhi noodles akasimbiswa kuwedzera mamwe mavitamini uye mamineral. Instant noodle yekudyiwa inogona kuve yakabatana neakakwira kunwa kwe riboflavin uye thiamine.

Pakarepo Noodles Ine MSG

Mazhinji ma noodles epapo ane chinongedzo chinozivikanwa se monosodium glutamate (MSG), chinowanikwa chikafu chinowedzerwa chinoshandiswa kuwedzera kunaka muzvikafu zvakagadzirwa.

Kunyangwe iyo FDA ichiona MSG seyakachengeteka kuti ishandiswe, mhedzisiro yayo pahutano inoramba iine nharo ().

MuUS, zvigadzirwa zvine MSG yakawedzerwa zvinoda kuti utaure kudaro pane izvo zvigadzirwa ().

MSG inowanikwawo zvakasikwa mune zvigadzirwa senge hydrolyzed yemuriwo mapuroteni, mbiriso mushoma, soy mushoma, matomatisi uye chizi.

Zvimwe zvidzidzo zvakabatanidza zvakanyanya kukwirisa kweMSG kudyiwa uye kuwedzera kuwedzerwa kweropa, kutemwa nemusoro uye kuda kurutsa (,).

Nekudaro, zvimwe zvidzidzo hazvina kuwana hukama pakati pehuremu neMSG kana vanhu vachizvishandisa muhuwandu hwakaenzana ().

Kumwe kutsvagurudza kwakaratidzawo kuti MSG inogona kukanganisa hutano hwehuropi. Imwe bvunzo-chubhu yekuongorora yakawana kuti MSG inogona kukonzera kuzvimba uye kufa kwemasero ehuropi akakura ().

Zvakangodaro, kumwe kutsvagurudza kwakaratidza kuti chikafu cheMSG chingangodaro hachikoshe pahutano hwehuropi, nekuti kunyangwe hombe haigone kuyambuka chipinga cheropa-chepfungwa ().

Kunyangwe MSG ingangove yakachengeteka zvine mwero, vamwe vanhu vanogona kuve nekunzwa kune MSG uye vanofanirwa kudzikisira kudya kwavo.

Aya mamiriro anozivikanwa seMSG chiratidzo chakaomarara. Vanotambura vanogona kusangana nezviratidzo senge kutemwa nemusoro, kuomarara kwemhasuru, kugwinha uye kurira ().

Instant noodles anowanzo aine MSG, inogona kukonzeresa mhedzisiro mune yakakwira madhizaini uye inogona kukonzeresa zviratidzo kune avo vane hunyoro.

Iyo Yekudya kweiyo Instant Noodles Inogona kuve Inosunganidzwa kune Yakashata Kudya Kudya

Kumwe kutsvagurudza kwakawana kuti kugara uchingoshandisa maoodles angango sangana nehurombo hwekudya hwese.

Chimwe chidzidzo chakafananidza chikafu chevashandisi venguva pfupi vanodhakwa uye vasiri-venguva nyowani vatengi.

Nepo vatengi venguva pfupi venodhe vaine kuwanda kwekudya kwemashoma akasarudza micronutrients, vaive nekuderera kwakanyanya kuderera kweprotein, calcium, vitamini C, phosphorus, iron, niacin uye vhitamini A.

Pamusoro pezvo, chidzidzo ichi chakawana kuti vatengi venguva nyowani vaive nekuwedzera kudyiwa kwesodium uye macalorie zvichienzaniswa nevasiri-venguva nyowani vatengi ().

Instant noodles inogona zvakare kuwedzera njodzi yekuvandudza metabolic syndrome, mamiriro anowedzera njodzi yako yechirwere chemwoyo, chirwere cheshuga uye sitiroko.

Chidzidzo chegore ra2014 chakatarisa kudya kwevanhu vakuru 10 711. Yakaona kuti kudya maNoodles angangoita kaviri pavhiki kwakawedzera njodzi ye metabolic syndrome mumadzimai ().

Chimwe chidzidzo chakatarisa chinzvimbo chevhitamini D uye hukama hwayo nezvechikafu uye mararamiro ezvinhu mune vechidiki zviuru mazana mana nemazana mashanu.

Kudya kwemao noodles kwaibatanidzwa nekuderera kwehuwandu hwevitamin D. Yaive zvakare yakabatana nekufutisa, hupenyu hwekugara uye kudya kweshuga-zvinotapira zvinwiwa ().

Zvidzidzo zvinoratidza kuti kudyiwa kwechimbichimbi kwechikafu kungangosanganisirwa nekudyiwa kwakanyanya kwesodium, macalorie nemafuta pamwe nekudyiwa kwakaderera kweprotein, mavitamini uye mamineral.

Ivo Vakakwirira muSodium

Kumwe kushumirwa kwemao noodles ane 861 mg yesodium.

Nekudaro, kana iwe uchidya iro rese pasuru, iyo huwandu inopetwa kusvika 1,722 mg yesodium (2).

Pane humbowo hunoratidza kuti kudya kwakanyanya kwesodium kunogona kukanganisa vamwe vanhu vanoonekwa sevasinga nyurure.

Vanhu ava vanogona kutapurwa nemhedzisiro yesodium uye kuwedzerwa kwekudya kwesodium kunogona kukonzera kuwedzera kweropa ().

Avo vatema, vanopfuura makore makumi mana ekuberekwa kana vane nhoroondo yemhuri yehigh blood pressure ndivo vanonyanya kubatwa ().

Zvidzidzo zvakaratidza kuti kudzora kudyiwa kwesodium kunogona kubatsira kune avo vane munyu.

Chimwe chidzidzo chakatarisa mhedzisiro yekudzora kunwa kwemunyu mune vanopfuura 3,153 vatori vechikamu. Mune vatori vechikamu vane kuwedzerwa kweropa, imwe neimwe ye1,000-mg yekudzora mukudya kwesodium kwakatungamira pakuderedzwa kwe0.94 mmHg mu systolic yeropa ().

Chimwe chidzidzo chakateedzera vanhu vakuru vari panjodzi yekukwira kuwedzera kweBP panguva yemakore gumi kusvika gumi nemashanu kuti vaongorore mhedzisiro yakareba-yekudzora munyu.

Pakupedzisira, yakaona kuti kudzora kudyiwa kwesodium kwakadzora njodzi yechiitiko chemwoyo nekusvika pa30% ().

Instant noodles akakwirira mune sodium, iyo inogona kuve yakabatana nekukwirisa kweropa mune vanhu vane munyu unonzwisisa.

Maitiro Ekusarudza Akanakisa Instant Noodles

Kana iwe uchinakirwa neapo neapo mukombe wema noodles, pane nzira dzekuita kuti ive noutano.

Kutora pakarepo maoodles akagadzirwa kubva kuzere zviyo, semuenzaniso, anogona kuwedzera fiber zvemukati uye kusimudzira manzwiro ekuzara.

Yepazasi-sodium pakarepo ma noodles anowanikwa uye anogona kubatsira kuunza pasi yako sodium yekudya kwezuva.

Dr. McDougall's, Koyo uye Lotus Foods ingori mashoma mabhenji ayo anotengesa mamwe marudzi ane hutano eapapo noodles.

Iwe unogona zvakare kushandisa ako epamhepo ma noodles sechigadziko uye pamusoro pawo nezvimwe zvine hutano zvigadzirwa kuti ugadzire zvakakwana kutenderera kudya.

Kukanda mune mimwe miriwo uye sosi yakanaka yeproteinin kunogona kusimudzira chimiro chehutano hwekudya kwako kwekukurumidza manoni.

Kusarudza pakarepo maoodles ari ezasi mune sodium kana kugadzirwa kubva kuzere zviyo zvinogona kupa ako epamoyo ma noodles kusimudzira kune hutano. Kuwedzera miriwo uye protein sosi inogona kubatsira kutenderedza.

Icho Chinokosha

Mukuyera, kusanganisira ma noodles epadiki mukudya kwako zvingangouya nemhedzisiro yakaipa.

Nekudaro, iwo ari mashoma mune zvinovaka muviri, saka usashandise iwo sechinhu chikuru mukudya kwako.

Uyezve, kugara uchidya kunosanganisirwa nehunhu husina kunaka hwechikafu uye nenjodzi yakawedzera ye metabolic syndrome.

Pakazara, dzikisa mashandisiro ako, sarudza mhando dzakasiyana uye wedzera mune mimwe miriwo uye protein protein.

Dzimwe nguva kunakirwa maoodles epamoyo kwakanaka - sekureba sekunge iwe uchichengetedza imwe nzira ine hutano uye yakatenderera kudya.