Ingabe Ama-noodle Angahle Akulungele Wena?

-Delile

• Yini ama-noodle asheshayo?
• Amaqiniso Okudla Okudla kwama-noodle asheshayo
• Ziphansi KumaKhalori, kepha Futhi Ziphansi kuFibre Namaphrotheni
• Ama-Noodle asheshayo Anganikeza Ama-Micronutrients Abalulekile
• Ama-Noodle asheshayo aqukethe i-MSG
• Ukufakwa kwama-Noodle asheshayo kungaxhunyaniswa nekhwalithi yokudla engeyinhle
• Ziphezulu eSodium
• Ungawakhetha Kanjani ama-noodle asheshayo kakhulu
• Okusemqoka

Ama-noodle asheshayo kungukudla okulula okuthandwayo okudliwayo emhlabeni wonke.

Yize zingabizi futhi kulula ukuzilungisa, kunokuphikisana kokuthi zinemiphumela emibi yezempilo noma cha.

Lokhu kungenxa yokuthi aqukethe izakhamzimba ezimbalwa kanye nenani eliphakeme le-sodium ne-MSG.

Lo mbhalo ubheka imiphumela engaba khona yama-noodle asheshayo kwezempilo.

Yini ama-noodle asheshayo?

Ama-noodle asheshayo ayihlobo lwe-noodle esele iphekwe, evame ukuthengiswa ngamaphakethe noma izinkomishi nezitsha.

Izithako ezijwayelekile kuma-noodle zifaka ufulawa, usawoti kanye namafutha esundu. Amaphakethe okunambitheka ngokuvamile aqukethe usawoti, isithokelo kanye ne-monosodium glutamate (MSG).

Ngemuva kokuthi ama-noodle enziwe efektri, ayashiswa, ayomiswa futhi ahlanganiswe (1).

Iphakeji ngalinye liqukethe ibhulokhi lama-noodle omisiwe kanye nephakethe lokunambitha kanye / noma uwoyela wokunonga. Abathengi bapheka noma bacwilise ama-noodle emanzini ashisayo nge-flavour ngaphambi kokuwadla.

Imikhiqizo edumile yama-noodle asheshayo ifaka:

• Top Ramen
• Ama-noodle endebe
• UMaruchan
• UMnu Noodles
• USapporo Ichiban
• AmaKoodle Noodle

Ama-noodle asheshayo kungama-noodle asele aphekwe ashubile futhi omiswa. Imvamisa zifakwa emanzini ashisayo ngaphambi kokuba zidliwe.

Amaqiniso Okudla Okudla kwama-noodle asheshayo

Yize kungaba nokuhlukahluka okuningi phakathi kwemikhiqizo eyahlukene nokunambitheka kwama-noodle asheshayo, izinhlobo eziningi zinezakhamzimba ezithile ezifanayo.

Izinhlobo eziningi zama-noodle asheshayo zivame ukuba nama-calories aphansi, i-fiber kanye namaprotheni, ngamanani aphezulu amafutha, ama-carbs, i-sodium bese ukhetha ama-micronutrients.

Ukudla okukodwa kwe-ramen noodle enenkomo yenkomo kuqukethe lezi zakhi zomzimba (2):

• Amakholori: 188
• AmaCarbs: 27 amagremu
• Inani lamafutha: 7 amagremu
• Amafutha agcwalisiwe: 3 amagremu
• Amaprotheni: 4 amagremu
• Umucu: 0.9 amagremu
• I-Sodium: 861 mg
• Thiamine: Ama-43% we-RDI
• Umlingiswa: U-12% we-RDI
• I-Manganese: U-11% we-RDI
• Insimbi: U-10% we-RDI
• I-Niacin: 9% we-RDI
• I-Riboflavin: U-7% we-RDI

Khumbula ukuthi iphakethe elilodwa le-ramen liqukethe ama-servings amabili, ngakho-ke uma udla lonke iphakethe ngesikhathi esisodwa, amanani angenhla angaphindwa kabili.

Kuyafaneleka futhi ukuqaphela ukuthi kunezinhlobo ezithile ezikhethekile ezitholakalayo ezimakethwa njengezinketho ezinempilo. Lokhu kungenziwa kusetshenziswa okusanhlamvu okuphelele noma kube namanani aphansi esodiyamu noma amafutha.

Iningi lama-noodle asheshayo anama-calories aphansi, i-fiber namaprotheni, kepha anamafutha amaningi, i-carbs, i-sodium namanye ama-micronutrients.

Ziphansi KumaKhalori, kepha Futhi Ziphansi kuFibre Namaphrotheni

Ngama-calories ayi-188 ngokusebenza ngakunye, ama-noodle asheshayo aphansi ngama-calories kunezinye izinhlobo zepasta (2).

Ukunikezwa kwe-lasagna efakwe ngaphambili, ngokwesibonelo, iqukethe ama-calories angama-377, ngenkathi ukunikezwa kwespaghetti ekheniwe namabhola enyama kunama-khalori angama-257 (3, 4).

Ngoba ama-noodle asheshayo anama-calories aphansi, ukuwadla kungahle kuholele ekunciphiseni isisindo.

Ngakolunye uhlangothi, abantu abaningi badla lonke iphakethe le-noodle ngasikhathi sinye, okusho ukuthi empeleni badla ama-servings amabili.

Kubalulekile futhi ukuqaphela ukuthi ama-noodle asheshayo anefayibha namaprotheni amancane, okungenzeka ukuthi awenzi inketho engcono uma kukhulunywa ngokuncipha.

Amaprotheni akhonjisiwe ukukhulisa imizwa yokugcwala nokunciphisa indlala, okwenza kube ithuluzi eliwusizo ekuphathweni kwesisindo (,).

I-Fiber, ngakolunye uhlangothi, ihamba kancane emgudwini wokugaya ukudla, isiza ukukhuthaza imizwa yokugcwala ngenkathi ithuthukisa ukwehla kwesisindo (,).

Ngama-gramu ayi-4 kuphela wamaprotheni kanye no-1 gram we-fiber ngokufaka ngakunye, ukuphakelwa kwama-noodle asheshayo cishe ngeke kwenze ukufiphala okuningi emazingeni akho endlala noma okugcwala. Ngakho-ke yize unama-calories aphansi, kungahle kungazuzisi okhalweni lwakho (2).

Ama-noodle asheshayo anama-kilojoule amancane, angasiza ukwehlisa ukudla kwekhalori. Kodwa-ke, futhi ziphansi ku-fiber namaprotheni futhi kungenzeka zingakusekeli ukwehla kwesisindo noma zikwenze uzizwe ugcwele kakhulu.

Ama-Noodle asheshayo Anganikeza Ama-Micronutrients Abalulekile

Yize iphansi kakhulu kwezinye izakhamzimba ezinjenge-fiber namaprotheni, ama-noodle asheshayo aqukethe ama-micronutrients amaningana, afaka i-iron, i-manganese, i-folate kanye nama-vithamini B.

Amanye ama-noodle asheshayo nawo aqiniswe ngomsoco owengeziwe.

E-Indonesia, cishe uhhafu wama-noodle osheshayo aqiniswa ngamavithamini namaminerali, kufaka phakathi i-iron. Ucwaningo olulodwa luthole ukuthi ukudla ubisi oluqiniswe ngensimbi kanye nama-noodle kungehlisa ingozi yokushoda kwegazi, isimo esibangelwa ukuntuleka kwensimbi ().

Ngokwengeziwe, amanye ama-noodle asheshayo enziwa kusetshenziswa ufulawa kakolweni onezivikelo eziqinile, okhombise ukuthi kungenzeka kube nokwanda kokudla okune-micronutrient ngaphandle kokushintsha ukunambitheka noma ukuthungwa komkhiqizo wokugcina ().

Ucwaningo luye lwabonisa nokuthi ukudla ama-noodle asheshayo kungahlotshaniswa nokwanda kokutholwa kwama-micronutrients athile.

Ucwaningo lwango-2011 luqhathanise ukutholwa kokudla okunomsoco kwabathengi bama-noodle abasheshayo abangu-6 440 kanye nabathengi be-noodle abangasheshayo.

Labo abadle ama-noodle asheshayo babene-31% enkulu yokudla kwe-thiamine kanye ne-16% ephezulu yokudla i-riboflavin kunalabo abangadli ama-noodle asheshayo ().

Ezinye izinhlobo zama-noodle asheshayo ziqinisiwe ukwengeza amavithamini namaminerali engeziwe. Ukudla okusheshayo kwe-noodle kungaxhunyaniswa nokudla okuphezulu kwe-riboflavin ne-thiamine.

Ama-Noodle asheshayo aqukethe i-MSG

Ama-noodle amaningi asheshayo aqukethe isithako esaziwa nge-monosodium glutamate (MSG), isithako sokudla esivamile esisetshenziselwa ukuthuthukisa ukunambitheka kokudla okusetshenzisiwe.

Yize i-FDA ibona i-MSG njengephephile ukusetshenziswa, imiphumela yayo engaba khona kwezempilo ihlala iphikisana ().

E-US, imikhiqizo equkethe i-MSG eyengeziwe iyadingeka ukusho kanjalo kwilebula yezithako ().

I-MSG nayo itholakala ngokwemvelo kumikhiqizo efana ne-hydrolyzed protein yemifino, ukukhishwa kwemvubelo, ukukhishwa kwesoya, utamatisi noshizi.

Ezinye izifundo zixhumanise ukusetshenziswa okuphezulu kakhulu kwe-MSG ekuzuzeni isisindo futhi kwenyusa nomfutho wegazi, ikhanda kanye nesicanucanu (,).

Kodwa-ke, olunye ucwaningo alutholanga ukuhlangana phakathi kwesisindo ne-MSG lapho abantu bekudla ngamanani alinganiselayo ().

Olunye ucwaningo luphakamise nokuthi i-MSG ingaba nomthelela omubi empilweni yobuchopho. Ucwaningo olulodwa lwe-test-tube luthole ukuthi i-MSG ingadala ukuvuvukala nokufa kwamaseli obuchopho avuthiwe ().

Yize kunjalo, olunye ucwaningo lukhombisile ukuthi i-MSG edliwayo kungenzeka ibe nomthelela omncane empilweni yezobuchopho, ngoba ngisho namanani amakhulu awakwazi ukweqa umgoqo wegazi nobuchopho ().

Yize kungenzeka ukuthi i-MSG iphephe ngokulinganisela, abanye abantu bangazwela ku-MSG futhi kufanele bakhawulele ekudleni kwabo.

Lesi simo saziwa ngokuthi yinkimbinkimbi yezimpawu ze-MSG. Abagulayo bangaba nezimpawu ezinjengokuphathwa yikhanda, ukuqina kwemisipha, ukuba ndikindiki nokushosheka ().

Ama-noodle asheshayo ajwayele ukuba ne-MSG, engadala imiphumela emibi ngamanani aphezulu futhi ingadala izimpawu kulabo abanokuzwela.

Ukufakwa kwama-Noodle asheshayo kungaxhunyaniswa nekhwalithi yokudla engeyinhle

Olunye ucwaningo luthole ukuthi ukusetshenziswa njalo kwama-noodle asheshayo kungahle kuhlotshaniswe nekhwalithi yokudla engemihle jikelele.

Ucwaningo olulodwa luqhathanise ukudla kwabathengi be-noodle abasheshayo nabathengi be-noodle abangasheshayo.

Ngenkathi abathengi be-noodle abasheshayo bethola ukwanda kokudla okunomsoco okhethiwe okumbalwa, babencipha kakhulu ekudleni kwamaprotheni, i-calcium, uvithamini C, i-phosphorus, i-iron, i-niacin ne-vitamin A.

Ngokwengeziwe, ucwaningo luthole ukuthi abathengi be-noodle abasheshayo banokudla okwengeziwe kwe-sodium kanye nama-calories uma kuqhathaniswa nabathengi be-noodle abangasheshayo ().

Ama-noodle asheshayo nawo angakhuphula ubungozi bokuthola isifo se-metabolic syndrome, isimo esandisa ubungozi besifo senhliziyo, isifo sikashukela nesifo sohlangothi.

Ucwaningo luka-2014 lubheke ekudleni kwabantu abadala abayi-10,711. Kutholile ukuthi ukudla ama-noodle asheshayo okungenani kabili ngesonto kukhuphule ubungozi be-metabolic syndrome kwabesifazane ().

Olunye ucwaningo lubheke isimo se-vitamin D nobudlelwano bayo nezici zokudla nezindlela zokuphila kubantu abadala abangama-3,450.

Ukutholwa kwama-noodle asheshayo kwakuhlotshaniswa namazinga anciphile kavithamini D. Kwakuphinde kuhlotshaniswe nokukhuluphala, impilo yokuhlala nokudla iziphuzo ezinoshukela ().

Ucwaningo lukhombisa ukuthi ukudla i-noodle ngokushesha kungahle kuhlotshaniswe nokudla okuphezulu kwe-sodium, ama-calories namafutha kanye nokudla okuphansi kwamaprotheni, amavithamini kanye namaminerali.

Ziphezulu eSodium

Ukunikezwa okukodwa kwama-noodle asheshayo kuqukethe i-861 mg ye-sodium.

Kodwa-ke, uma udla lonke iphakethe, lelo nani liphindeka kabili laya ku-1,722 mg we-sodium (2).

Kunobufakazi obukhombisa ukuthi ukudla kakhulu i-sodium kungaba nomthelela omubi kubantu abathile ababhekwa njengabazwela usawoti.

Laba bantu bangaba sengozini enkulu yemiphumela ye-sodium futhi ukwanda kokudla kwe-sodium kungadala ukwanda kwengcindezi yegazi ().

Labo abamnyama, abaneminyaka engaphezu kwengama-40 ubudala noma abanomlando womndeni we-high blood pressure yibo abangathinteka kakhulu ().

Ucwaningo luye lwabonisa ukuthi ukunciphisa ukungena kwe-sodium kungaba lusizo kulabo abazwela usawoti.

Ucwaningo olulodwa lubheke imiphumela yokwehlisa usawoti kubabambiqhaza abangaphezu kuka-3,153. Kubahlanganyeli abanengcindezi ephezulu yegazi, ukwehliswa ngakunye kwe-1,000-mg kokudla kwe-sodium kuholele ekwehlisweni kwe-0.94 mmHg ku-systolic blood pressure ().

Olunye ucwaningo lulandele abantu abadala abasengozini yokuthola umfutho wegazi ophakeme esikhathini esiyiminyaka eyi-10-15 ukuhlola imiphumela yesikhathi eside yokwehlisa usawoti.

Ekugcineni, ithole ukuthi ukunciphisa ukungena kwe-sodium kunciphise ubungozi bomcimbi wenhliziyo kuze kufike ku-30% ().

Ama-noodle asheshayo aphezulu nge-sodium, engahlotshaniswa nomfutho wegazi ophezulu kubantu abazwela usawoti.

Ungawakhetha Kanjani ama-noodle asheshayo kakhulu

Uma uyithokozela inkomishi yezikhathi ezithile yama-noodle, kunezindlela zokuyenza ibe nempilo.

Ukukha ama-noodle asheshayo enziwe okusanhlamvu okuphelele, ngokwesibonelo, kungakhuphula okuqukethwe kwe-fiber futhi kukhulise imizwa yokugcwala.

Ama-noodle asheshayo ane-sodium nawo ayatholakala futhi angasiza ukwehlisa ukudla kwakho kwe-sodium kosuku.

UDkt McDougall's, Koyo noLotus Foods yimikhiqizo embalwa nje ethengisa izinhlobo ezithile ezinempilo zama-noodle asheshayo.

Ungasebenzisa futhi ama-noodle akho asheshayo njengesisekelo bese uwafaka ngezithako ezithile ezinempilo ukwenza isidlo esihle kakhulu.

Ukuphonsa imifino ethile kanye nomthombo omuhle wamaprotheni kungathuthukisa iphrofayili yokudla kwesidlo sakho se-noodle esheshayo.

Ukukhetha ama-noodle asheshayo aphansi nge-sodium noma enziwe okusanhlamvu okuphelele kunganikeza ama-noodle akho asheshayo ukuthuthuka okunempilo. Ukungeza imifino kanye nomthombo wamaprotheni kungasiza ukuyizungeza.

Okusemqoka

Ngokulinganisela, kufaka phakathi ama-noodle asheshayo ekudleni kwakho kungenzeka kungezi nemiphumela emibi yezempilo.

Kodwa-ke, zinomsoco ophansi, ngakho-ke ungazisebenzisi njengokudla okuyisisekelo ekudleni kwakho.

Ngaphezu kwalokho, ukusetshenziswa njalo kuxhunyaniswa nekhwalithi yokudla engeyinhle kanye nengozi eyengeziwe yesifo se-metabolic syndrome.

Kukonke, linganisa ukusetshenziswa kwakho, khetha okuhlukahlukene okunempilo bese ufaka eminye imifino nomthombo wamaprotheni.

Kwesinye isikhathi ukujabulela ama-noodle asheshayo kulungile - inqobo nje uma ugcina okunye ukudla okunempilo futhi okuyindilinga.