Shirataki Noodles: Iyo Zero-Calorie 'Chishamiso' Noodles

Zvemukati

• Chii chinonzi Shirataki Noodles?
• Yakakwirira muViscous Fiber
• Inogona Kubatsira Iwe Kuderedza uremu
• Unogona Kuderedza Ropa Shuga uye Insulin Mazinga
• Chivabvu Cholesterol
• Dai Kubvisa Kuzvimbirwa
• Mhedzisiro Inogona Kuitika
• Ungavabika Sei
• Shirataki Macaroni uye Cheese
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Shirataki noodles chikafu chakasarudzika chiri kuzadza zvakanyanya asi chakaderera mumacalorie.

Aya maoodles akakwirira muglucomannan, rudzi rwefibre iyo ine inoshamisa hutano mabhenefiti. Muchokwadi, glucomannan yakaratidzirwa kukonzera kuonda mukuwanda kwezvidzidzo.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve shirataki noodles, kusanganisira mabhenefiti avo uye yekubika mirairo.

Chii chinonzi Shirataki Noodles?

Shirataki noodles akareba, machena maoodles. Ivo anowanzo daidzwa manenji noodles kana konjac noodles.

Izvo zvakagadzirwa kubva paglucomannan, rudzi rwefibre iyo inouya kubva pamudzi weiyo konjac chirimwa.

Konjac inokura muJapan, China uye Southeast Asia. Iine mashoma mashoma anodyiwa carbs - asi mazhinji ayo carbs anobva kune glucomannan fiber.

"Shirataki" chiJapan che "chena mapopoma," iyo inotsanangura maoodles 'kutenderera kutaridzika. Izvo zvinogadzirwa nekusanganisa furawa yeglucomannan nemvura yenguva dzose uye zvishoma mvura yemuti, iyo inobatsira ma noodles kubata chimiro chavo.

Iko kusanganiswa kwakabikwa uye wozogadzirwa kuita manodhi kana zvidimbu zvemupunga.

Shirataki noodles ine mvura yakawanda. Muchokwadi, iwo anenge 97% mvura uye 3% glucomannan fiber. Izvo zvakare zvakadzikira kwazvo mumacalorie uye hazvina zvinodyiwa carbs.

Mhando dzakasiyana dzinodaidzwa kuti tofu shirataki noodles yakafanana zvikuru neyakajairwa shirataki noodles, asi iine yakawedzera tofu iyo inopa mashoma ekuwedzera macalorie uye mashoma mashoma edyiwa carbs

Shirataki noodles chikafu chakaderera-koriori chakagadzirwa kubva paglucomannan, rudzi rwefibha inowanikwa mune yeAsia konjac chirimwa.

Yakakwirira muViscous Fiber

Glucomannan ishi inooneka zvine mutsindo, inova mhando yefibha inonyungudika inogona kupinza mvura kugadzira gel.

Muchokwadi, glucomannan inogona kupinza kusvika makumi mashanu zvakapetwa huremu hwayo mumvura, sezvakaratidzwa mune shirataki noodles 'zvakanyanya zvakanyanya zvemvura zvemukati ().

Aya ma noodles anofamba kuburikidza neako ekugaya sisitimu zvishoma zvishoma, izvo zvinokubatsira kuti unzwe uzere uye kunonoka kunwa kwekudya mukati meropa rako ().

Uye zvakare, viscous fiber inoshanda se prebiotic. Inopa hutachiona hunogara mukoloni yako, inozivikanwawo seguvhu maruva kana microbiota.

Mukoloni yako, mabhakitiriya anovirisa fiber kuita pfupi-cheni mafuta acids, ayo anogona kurwisa kuzvimba, kusimudzira immune immune uye nekupa mamwe marapirwo ehutano (,,).

Ongororo ichangobva kuitwa yevanhu yakafungidzira kuti kuvirisa glucomannan kune ipfupi-cheni mafuta acids inogadzira imwe koriori pagiramu ye fiber ().

Sezvo yakajairwa 4-ounce (113-gramu) inoshandira shirataki noodles ine anenge 1-3 magiramu eglucomannan, chinenge chiri chikafu chisina macalorie, chisina carb.

Glucomannan ndeye viscous fiber iyo inogona kubata pamusoro pemvura uye kunonoka kugaya. Mukoloni yako, yakaviriswa kuita pfupi-cheni mafuta acids ayo anogona kupa akati wandei marubatsiro ehutano.

Inogona Kubatsira Iwe Kuderedza uremu

Shirataki noodles inogona kuve ine simba yekudzikisa uremu chishandiso.

Yadzo viscous fiber inononoka kubuda mudumbu, saka iwe unogara wakazara kwenguva refu uye unoguma wadya zvishoma (7,).

Uye zvakare, kuvirisa faibha muchidimbu-cheni yemafuta acids kunogona kukurudzira kuburitswa kwehomba mudumbu iyo inowedzera kunzwa kwekuzara ().

Zvakare, kutora glucomannan usati wadya yakawanda carbs zvinoita sekuderedza huwandu hwenzara mahormone ghrelin ().

Ongororo imwe chete yezvidzidzo zvinomwe yakawana kuti vanhu vakatora glucomannan kwemavhiki mana kusvika masere vakarasikirwa nemamiriyoni mashanu nehafu (1.5-2.5 kg) ().

Mune kumwe kuongorora, vanhu vakatora glucomannan voga kana nemamwe marudzi efaera vakarasika zvakanyanya huremu pane yakaderera-koriori chikafu, zvichienzaniswa neboka re placebo ().

Mune kumwe kuongorora, vanhu vakafutisa vaitora glucomannan mazuva ese kwemavhiki masere vakarasa 5.5 mapaundi (2.5 kg) vasina kudya zvishoma kana kuchinja maitiro avo ekurovedza muviri ().

Nekudaro, kumwe kuongorora kwevhiki sere hakuna kuona mutsauko mukudzikira pakati pevanhu vakafutisa uye vakafutisa avo vakatora glucomannan nevaya vasina (13).

Sezvo izvi zvidzidzo zvakashandisa 2-4 magiramu eglucomannan mupiritsi kana fomu rekuwedzera rinotorwa nemvura, shirataki noodles inogona kunge iine mhedzisiro yakafanana.

Zvakangodaro, hapana dzidzo dzinowanikwa pane shirataki noodles zvakanyanya.

Pamusoro pezvo, nguva inogona kutora chinzvimbo. Glucomannan zvinowedzera zvinowanzo kutorwa kusvika paawa pamberi pekudya, nepo manodhu ari chikamu chekudya.

Glucomannan inosimudzira manzwiro ekuzara ayo anogona kukonzera kudzikiswa kwekoriori kudya uye kutungamira pakurasikirwa nehuremu.

Unogona Kuderedza Ropa Shuga uye Insulin Mazinga

Glucomannan yakaratidzirwa kubatsira kudzikisa mashuga eropa mune vanhu vane chirwere cheshuga uye insulin kuramba (,,,,).

Nekuti viscous fiber inononoka kubuda mudumbu, shuga yeropa uye insulin mazinga anomuka zvishoma nezvishoma sezvo zvinovaka muviri zvichipinda muropa rako ().

Mune kumwe kuongorora, vanhu vane rudzi rwechipiri chirwere cheshuga vakatora glucomannan kwemavhiki matatu vaive nekudzikiswa kukuru kwefructosamine, inova mucherechedzo weshuga yeropa ().

Mune kumwe kuongorora, vanhu vane chirwere cheshuga cheshuga avo vakatora muyero mumwe chete weglucomannan vasati vadya glucose vaive vakadzikira huwandu hweshuga yeropa maawa maviri gare gare, zvichienzaniswa neshuga yeropa mushure me placebo ().

Shirataki noodles inogona kunonoka kubuda mudumbu, izvo zvinogona kubatsira kudzivirira shuga yeropa spikes mushure mekudya.

Chivabvu Cholesterol

Zvidzidzo zvakati wandei zvakare zvinoratidza kuti glucomannan inogona kubatsira kudzikisa cholesterol mazinga (,,,,).

Vanotsvagurudza vanocherekedza kuti glucomannan inowedzera huwandu hwecholesterol yakaburitswa muzvigaro kuitira kuti zvishoma zvidzorerwe muropa rako ().

Kuongororwa kwezvidzidzo gumi nemana kwakawana kuti glucomannan yakadzikisa "yakaipa" LDL cholesterol neavhareji ye16 mg / dL uye triglycerides neavhareji ye11 mg / dL ().

Zvidzidzo zvinoratidza kuti glucomannan inogona kubatsira kudzikisa "yakaipa" LDL cholesterol uye triglyceride mazinga.

Dai Kubvisa Kuzvimbirwa

Vanhu vazhinji vane chisingaperi kuzvimbirwa kana kushoma ura kufamba kunonetsa kupfuura.

Glucomannan yakaratidza kurapwa kunoshanda kwekuzvimbirwa muvana nevakuru (,,,,).

Mune kumwe kuongorora, kuvharirwa kwakanyanya kwakabudirira kurapwa mu45% yevana vanotora glucomannan, zvichienzaniswa ne13% chete yeboka rinodzora ().

Kune vanhu vakuru, glucomannan inowedzera kuwedzera ura kufamba mafambiro, mazinga eanobatsira gut mabhakitiriya uye ipfupi-cheni yemafuta acid kugadzirwa (,).

Glucomannan inogona kunyatso kurapa kuvharirwa muvana nevakuru nekuda kwemhedzisiro yadzo uye mabhenefiti ehutano hwematumbo.

Mhedzisiro Inogona Kuitika

Kune vamwe, iyo glucomannan mune shirataki noodles inogona kukonzeresa zvinyoro zvekugaya zvinhu, senge dzakasununguka zvituru, kuzvimba uye flatulence ().

Nekudaro, zvinofanirwa kucherechedzwa kuti glucomannan yakawanikwa iri yakachengeteka pamadhigisi ese akaedzwa muzvidzidzo.

Zvakangodaro - sezvazviri neese fiber - zviri nani kuunza glucomannan mune chako chikafu zvishoma nezvishoma.

Uye zvakare, glucomannan inogona kudzikisa kunwa kwemimwe mishonga, kusanganisira mamwe madhiragi eshuga. Kuti udzivise izvi, tora mishonga yako kweinenge awa imwe pamberi kana maawa mana mushure mekudya shirataki noodles.

Shirataki noodles akachengeteka kuti adye asi anogona kukonzera kugaya nyaya kune vamwe. Vanogona zvakare kudzikisa kunwa kwemimwe mishonga.

Ungavabika Sei

Shirataki manoodles anogona kutaridzika kunge anotyisa kugadzirira pakutanga.

Dzakarongedzwa muhove-hwema hwemvura, inova mvura yakajeka iyo yatora hwema hwekonjac mudzi.

Naizvozvo, zvakakosha kuti ugeze zvakanaka kwazvo kwemaminetsi mashoma pasi pemvura nyoro, inoyerera. Izvi zvinofanirwa kubvisa hwema hwakawanda.

Iwe unofanirwa zvakare kupisa maoodles mune skillet kwemaminetsi akati pasina kuwedzerwa mafuta.

Iyi nhanho inobvisa chero yakawandisa mvura uye inobvumira maNoodles kuti atore pane yakanyanya-senge dhiraini. Kana mvura yakawandisa yasara, ivo vanozoita mushy.

Heino iri nyore shirataki noodle recipe ine zvigadzirwa zvishoma chete:

Shirataki Macaroni uye Cheese

(Inoshumira 1-2)

Kune ino yekubheka, zvakanakisa kushandisa mapfupi mhando e shirataki, senge ziti- kana mupunga-wakaita musodhu.

Zvisungo:

• 1 package (7 ounces kana 200 gramu) ye shirataki noodles kana shirataki mupunga.
• Maorivhi kana bota rekuzora ramekini, keke kadiki yekubheka.
• 3 ounces (85 gramu) ye grated cheddar cheese.
• 1 tablespoon yetira.
• 1/2 teaspoon yegungwa munyu.

Mafambiro:

1. Preheat oven kusvika 350 ° F (175 ° C).
2. Shenesa ma noodles pasi pemvura inoyerera kwemaminetsi maviri.
3. Chinjana ma noodles kune skillet uye bika pamusoro pepakati-kwakanyanya kupisa kwemaminitsi mashanu, zvichikurudzira dzimwe nguva.
4. Ipo ma noodles ari kubika, girisa 2-mukombe ramekini nemafuta emuorivhi kana bota.
5. Chinjana ma noodles akabikwa kuganda ramakanda, wedzera zvakasara zvinoshandiswa uye fambisa zvakanaka. Bika kwemaminetsi makumi maviri, bvisa kubva muovheni uye ushumire.

Shirataki noodles inogona kushandiswa panzvimbo yepasta kana mupunga mune chero dhishi.

Nekudaro, ivo vanowanzo shanda zvakanyanya muAsia mabikirwo. Iwo ma noodles haana flavour asi anozotora iwo mavhiri esosi nemwaka zvakanaka kwazvo.

Kana iwe uchida kupa shirataki noodles kuyedza, iwe unogona kuwana yakasarudzika sarudzo paAmazon.

Shirataki noodles zviri nyore kugadzirira uye zvinogona kushandiswa mune dzakasiyana ndiro. Ivo vanonyanya kutapira mumaasia eAsia.

Icho Chinokosha

Shirataki manoodles anotsiva zvikuru echinyakare manoodles.

Kuwedzera pakuve wakaderera zvakanyanya mumakoriori, iwo anokubatsira iwe kuti unzwe uzere uye zvinogona kubatsira pakurasikirwa nehuremu.

Kwete izvozvo chete, asi zvakare vane bhenefiti yemashuga eropa, cholesterol uye hutano hwekugaya.