Ari Instant Ramen Noodles Akashata Iwe, kana Akanaka?

Zvemukati

• Kushaikwa mune Key Nutrients
• Chikafu
• Yakazara neSodium
• Iine MSG uye TBHQ
• Unofanirwa Kudzivisa Ramen Noodles?
• Maitiro Ekugadzira Ramen Noodles Hutano
• Icho Chinokosha

Ramen noodles ndiwo mhando yechimbichimbi nyowani inofarirwa nevakawanda kutenderera pasirese.

Nekuti iwo anodhura uye anongoda maminetsi ekugadzirira, vanokwezva kune vanhu vari pabhajeti kana ipfupi nenguva.

Kunyangwe ipapo ramen noodles angangoita nyore, pane kuvhiringidzika kuti zvine hutano here kuzvidya nguva dzose.

Chinyorwa ichi chinotarisa zvine mutsindo panguva pfupi ramen noodles kuti ikubatsire kusarudza kana chikafu ichi chakaringana chakakwanira mukudya kwakanaka.

Kushaikwa mune Key Nutrients

Ramen noodles akarongedzwa, chiriporipo mhando sosi inogadzirwa neupfu hwegorosi, akasiyana mafuta emiriwo uye zvinonhuwira.

Iwo maNoodles akafanogadzirwa, zvichireva kuti akambopiswa uye ipapo mweya wakaomeswa kana wakakangwa kupfupisa nguva yekubika yevatengi.

Instant ramen noodles anotengeswa mumapakeji nekapaketi kadiki kemwaka kana mumikombe umo mvura inogona kuwedzerwa uyezve microwaved.

Kugadzirira pakarepo ramen noodles kunosanganisira kuwedzera ma noodles muhari yemvura yakarungwa yakarungwa. Iwo maNoodles anokwanisa zvakare kubikwa mu microwave, ndosaka vachiwanzo chikafu chinodyiwa chevadzidzi vekoreji vanogara mudzimba dzekugara.

Hapana mubvunzo kuti Ramen noodles anonaka uye ari nyore, asi kukosha kwavo kwehutano kunokodzera kunyatso kuongororwa.

Chikafu

Kunyangwe ruzivo rwehutano rwuchisiyana pakati pezvigadzirwa, mazhinji epamenen noodles akaderera mumacalorie asi anoshaiwa zvakakosha zvinovaka muviri.

Semuenzaniso, kumwe kunopa huku-yakavhenganiswa pakarepo ramen noodles ine (1):

• Makorori: 188
• Carbs: 27 magiramu
• Mafuta akazara: 7 magiramu
• Mapuroteni: 5 magiramu
• Fiber: 1 gramu
• Sodium: 891 mg
• Thiamine: 16% yeReferensi Yemazuva Ose Intake (RDI)
• Tsamba: 13% yeiyo RDI
• Manganese: 10% yeiyo RDI
• Iron: 9% yeiyo RDI
• Niacin: 9% yeiyo RDI
• Riboflavin: 6% yeiyo RDI

Instant ramen noodles anogadzirwa neupfu hwegorosi hwakasimbiswa nema synthetic mafomu ezvimwe zvinovaka muviri simbi nemaB mavitamini kuti ma noodles awedzere kuva nehutano ().

Nekudaro, vanoshaya zvinovaka muviri zvakakosha, zvinosanganisira protein, fiber, vhitamini A, vhitamini C, vhitamini B12, calcium, magnesium uye potasium.

Zvakare, kusiyana nezvakakwana, chikafu chitsva, zvakapetwa chikafu senge pakarepo ramen noodles inodonha mune antioxidants uye phytochemicals izvo zvinokanganisa hutano munzira dzakawanda ().

Pasina kutaura, ivo vanorongedza mune yakawanda yakawanda macalorie pasina huwandu hwakawanda hwezvakakwana izvo chikafu chakaringana chine protein, miriwo uye yakaoma carbs inogona kunge iine.

Kunyangwe hazvo imwe inoshandira (43 gramu) ye ramen noodles ine 188 chete macalorie, vanhu vazhinji vanodya yakazara package, iyo inokwana kuita maviri servings uye 371 macalorie.

Izvo zvinofanirwa kucherechedzwa kuti pakarepo ramen noodles akasiyana neatsva ramen noodles, ayo echinyakare maChinese kana maJapan manoodles anowanzo shandiswa mune muto fomu uye ane zvigadzirwa zvine zvinovaka semazai, dhadha nyama nemiriwo.

Nepo pakarepo ramen noodles ichipa zvinovaka muviri zvinoverengeka simbi, B mavitamini uye manganese, inoshaya fiber, mapuroteni uye mamwe akakosha mavitamini uye mamineral.

Yakazara neSodium

Sodium ndiyo chicherwa chakakosha kuti ushande zvakanaka kwemuviri wako.

Zvisinei, yakawandisa sodium kubva kune yakawandisa munyu mukudya haina kunaka kune hutano hwako.

Mumwe weakakura kwazvo anopa chikafu mune yekudya sodiamu chikafu chakagadziriswa, kusanganisira chikafu chakapakurwa senge ramen noodles ().

Kusadya sodiamu yakakwana kwakabatana nemhedzisiro, asi kutora zvakawandisa kunogona kukanganisa hutano zvakare.

Semuenzaniso, kuve nekudya kwakanyanya munyu kwakabatanidzwa nenjodzi yakawedzera yekenza yemudumbu, chirwere chemwoyo uye sitiroko (,).

Zvakare, mune vamwe vanhu vanoonekwa sevanoziva munyu, kudya kwakanyanya-sodium kunogona kukwidza BP, izvo zvinogona kukanganisa hutano hwemoyo neitsvo ().

Kunyangwe paine gakava pamusoro pechokwadi chezvino ratidziro yekudyiwa yemagiramu maviri esodium pazuva yakatarwa neWorld Health Organisation, zviri pachena kuti kudzikisira chikafu chakanyanya munyu zvakanyanya ().

Instant ramen noodles akakwirira kwazvo mune sodium, neine package imwe iine 1,760 mg yesodium, kana 88% yeiyo 2-gramu kurudziro yakataurwa neWHO.

Kudya imwechete pasuru ye ramen noodles pazuva kwaizoita kuti zvive zvakaoma kwazvo kuchengeta kudya kwe sodium pedyo neazvino kurudziro yekudya.

Asi sezvo ramen noodles iri yakachipa uye ichikurumidza kugadzirira, chiri chikafu chiri nyore kuvimba nevanhu vane crunched yenguva.

Nechikonzero ichi, zvingangoita kuti vanhu vazhinji vanodya ramen kanoverengeka pazuva, izvo zvinogona kukonzeresa kumahombekombe akawandisa esodium.

Ramen noodles chikafu chepamusoro-chesoda. Kudya sodamu yakawandisa kunogona kukanganisa hutano hwako uye kwakabatanidzwa nenjodzi yakawedzera yechirwere chemwoyo, kenza yemudumbu uye sitiroko.

Iine MSG uye TBHQ

Kufanana nezvakawanda zvakagadziriswa zvekudya, ipapo ramen noodles zvine zvigadzirwa senge zvinwiwa zvinowedzera uye zvinodzivirira, izvo zvinogona kukuvadza hutano hwako.

Tertiary butylhydroquinone - inonyanya kuzivikanwa seTBHQ - chinhu chinowanzojairika mune pakarepo ramen noodles.

Icho chinochengetedza chinoshandiswa kuwedzera hupenyu hwesherufu uye kudzivirira kuora kwezvikafu zvakagadziriswa.

Nepo TBHQ ichinzi yakachengeteka mune zvidiki zvidiki, zvidzidzo zvemhuka zvakaratidza kuti kugara uchiona TBHQ kunogona kutungamira mukukuvara kweetsinga, kuwedzera njodzi ye lymphoma uye kukonzera kuwedzera kwechiropa (9).

Uyezve, vamwe vanhu vakafumurwa neTBHQ vakaona kusagadzikana kwekuona, uye ongororo-bvunzo dzakaratidza kuti izvi zvinodzivirira zvinogona kukuvadza DNA ().

Chimwe chinhu chinokakavara chinowanikwa mune mazhinji mabhenji eakakurumidza ramen noodles ndeye monosodium glutamate (MSG).

Icho chiwedzero chinoshandiswa kuwedzera kunaka kwekudya kunonaka uye kuita kuti dziwedzere kunakidza.

Vamwe vanhu vanogona kutarisana neMSG kupfuura vamwe. Kushandiswa kweichi chinochengetedza kwakabatanidzwa nezviratidzo senge kutemwa nemusoro, kuda kurutsa, kukwirisa kweropa, kushaya simba, kuomarara kwemhasuru uye kuyerera kweganda (,).

Kunyangwe izvi zvinongedzo zvakabatanidzwa kune akawanda akashata mhedzisiro mhedzisiro muhombe madhizaini, iwo madiki mashoma anowanikwa mune chikafu anogona kunge akachengeteka zvine mwero.

Nekudaro, avo vanonyanya kutarisisa kune zvinowedzerwa seMSG vangangoda kurega kubva ipapo ramen noodles, pamwe nezvimwe chikafu chakagadzirwa kwazvo.

Instant ramen noodles inogona kunge iine MSG uye TBHQ - zvekuwedzera zvekudya izvo zvinogona kukuvadza hutano kana zvikadyiwa mumadhora makuru.

Unofanirwa Kudzivisa Ramen Noodles?

Kunyangwe kudya ipapo ramen noodles dzimwe nguva kusingakuvadze hutano hwako, kugara uchidya kwave kwakabatanidzwa nehurombo hwakakwana huwandu hwechikafu uye huwandu hwakashata hutano mhedzisiro.

Chidzidzo muvakuru veKorea zviuru zvina nemazana mana nemakumi mana vakawana kuti avo vaigara vachidya ma noodles akange aine mapuroteni mashoma, phosphorus, calcium, iron, potasium, niacin uye mavhitaminzi A neC, zvichienzaniswa nevaya vasina kudya chikafu ichi.

Uyezve, avo vaigara vachidya pakarepo maoodles vaidya zvakanyanya mashoma miriwo, michero, nzungu, mhodzi, nyama nehove ().

Kugara uchingoshandisa noodle kushandiswa kwave kuchisanganisirwa nenjodzi yakawedzera ye metabolic syndrome, boka rezviratidzo zvinosanganisira akawandisa mudumbu mafuta, kuwedzerwa kweropa, shuga yepamusoro yeropa uye zvisina kujairika ropa lipid mazinga ().

Nekuda kweizvozvo, zvirinani kudzikisira kutora kwako kwepaka ramen noodles uye usashandise sechinotsiva chikafu nguva dzose.

Maitiro Ekugadzira Ramen Noodles Hutano

Kune avo vanofarira kudya ipapo ramen noodles, pane nzira dzinoverengeka dzekuita iyi dhishi iri nyore ive noutano.

• Wedzera miriwo: Kuwedzera miriwo mitsva kana yakabikwa semakarotsi, broccoli, hanyanisi kana howa kune ramen noodles zvinozobatsira kubatsira kuwedzera zvinovaka muviri izvo zviri pachena ramen noodles kushaya.
• Murwi pamapuroteni: Sezvo ramen noodles ari mashoma muprotein, kuapuruzira nemazai, huku, hove kana tofu zvinopa sosi yeprotein inokuchengetedza iwe kuzere kwenguva refu.
• Sarudza yakaderera-sodium vhezheni: Pakarepo ramen noodles anowanikwa mune yakaderera-sodium sarudzo, dzinogona kucheka munyu zvemukati wedhishi zvakanyanya.
• Dhinda iyo paketi yekuravira: Gadzira yako wega muto nekusanganisa yakaderera-sodium huku stock nemitsva mishonga uye zvinonhuwira zvehutano, hwakaderera-sodium vhezheni ye ramen noodles.

Nepo ipapo ramen noodles iri sosi yakachipa yemakabohydrate, kune zvimwe zvakawanda zvine hutano, zvisingadhuri carb sarudzo kunze uko.

Brown mupunga, oats uye mbatatisi mienzaniso yezvakawanda, zvisingadhuri carbs kune avo vari kutsvaga kuchengetedza mari.

Kudya kwakakwira munguva pfupi noodles kwakabatanidzwa nehurombo hwakashata hwekudya uye nenjodzi yakawedzera yechirwere chemwoyo uye metabolic syndrome. Kuwedzera miriwo uye mapuroteni kune ramen ipapo ndiyo nzira iri nyore yekusimudzira zvirimo zvekudya.

Icho Chinokosha

Kunyangwe iyo pakarepo ramen noodles ichipa iron, B mavitamini uye manganese, haina fiber, mapuroteni uye mamwe akakosha mavitamini uye mamineral.

Pamusoro pezvo, yavo MSG, TBHQ uye yakakwira sodium mukati inogona kukanganisa hutano, sekuwedzera njodzi yako yechirwere chemwoyo, gomarara remudumbu uye metabolic syndrome.

Kuderedza kudyiwa kwezvakagadziriswa senge ramen noodles nekukurumidza uye kudya zvakawanda zvakakwana, zvisina kugadzirwa chikafu chinogara chiri chisarudzo chakanakira hutano hwako.