Qonda ukuthi kungani ukudla iMiojo kungalungile empilweni yakho
-Delile
Ukusetshenziswa ngokweqile kwama-noodle asheshayo, adume kakhulu ngokuthi ama-noodle, kungaba kubi empilweni yakho, ngoba anenqwaba yama-sodium, amafutha nama-preservatives ekwakhiweni kwawo, lokho kungenxa yokuthi athosiwe ngaphambi kokuba ahlanganiswe, okuvumela ezilungiselela ngokushesha.
Ngaphezu kwalokho, iphakethe ngalinye lama-noodle liqukethe inani eliphindwe kabili likasawoti elinconywe yi-World Health Organisation (WHO), okuyi-4 g ngosuku, futhi le sodium itholakala ikakhulu emaphaketheni okunambitheka eza nephakethe lama-noodle.
Ngoba kungukudla okusheshayo okulungiswayo, futhi kuqukethe izithasiselo, imibala yokufakelwa kanye nobuthi, njenge-monosodium glutamate, elimaza impilo yesikhathi eside. IMonosodium glutamate (MSG) iyisithambisi sokunambitheka esenziwe ngomoba futhi ingatholakala kulebula njengokukhishwa kwemvubelo, iprotheni yemifino ene-hydrolyzed noma i-E621.
Imiphumela enkulu yezempilo
Ukusetshenziswa kaningi kwama-noodle asheshayo kungaholela ekubonakaleni kwezinguquko eziningana kwezempilo ngokuhamba kwesikhathi, njenge:
- Ukwanda komfutho wegazi;
- Ingozi ephakeme yezinkinga zenhliziyo ngenxa yezinguquko kumazinga e-cholesterol, ikakhulukazi i-cholesterol embi, i-LDL;
- Ukwanda kwe-asidi esiswini, okungaholela ekutheni i-gastritis ne-gastroesophageal reflux;
- Ukuzuza kwesisindo ngenxa yenani elikhulu lamafutha;
- Ukuthuthukiswa syndrome umzimba;
- Izinkinga zesikhathi eside zezinso.
Ngakho-ke, kunconywa ukuthi ugweme ukusetshenziswa kwalolu hlobo lokudla ngangokunokwenzeka, ukhetha ukudla okunempilo futhi, uma kungenzeka, kulungiswe ngosawoti omncane, njengamasaladi amasha nemifino ephekiwe.
Ukunikeza ukunambitheka okuthile, kunconywa ukuthi usebenzise amakhambi amahle nezinongo, ezingeyona ingozi empilweni futhi ezimnandi kulwanga. Bheka ukuthi yimaphi amakhambi anamakha angena esikhundleni sikasawoti nokuthi uwusebenzisa kanjani.
Ukwakheka komsoco
Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo ngama-gramu ayi-100 ama-noodle asheshayo:
| Ukwakheka kokudla okunomsoco kumagremu ayi-100 ama-noodle asheshayo | |
| Amakholori | 440 kcal |
| Amaprotheni | 10.17 g |
| Amafutha | 17.59 g |
| Amafutha anelisiwe | 8.11 g |
| Amafutha we-Polyunsaturated | 2.19 g |
| Amafutha e-Monounsaturated | 6.15 g |
| Ama-carbohydrate | 60.26 g |
| Izintambo | 2.9 g |
| I-calcium | 21 mg |
| Insimbi | 4.11 mg |
| Magnesium | 25 mg |
| I-Phosphor | 115 mg |
| Potassium | 181 mg |
| Sodium | 1855 mg |
| Selenium | 23.1 mcg |
| Uvithamini B1 | 0.44 mg |
| Uvithamini B2 | 0.25 mg |
| Uvithamini B3 | 5.40 mg |
| I-folic acid | 70 mcg |
Ungayenza kanjani i-noodle enempilo ngokushesha
Kulabo abaphuthuma futhi abadinga isidlo esisheshayo, inketho enhle ukulungiselela ipasta yohlobo lwendabuko yespaghetti esilungele ngaphansi kwemizuzu eyi-10.
Izithako
- Ukukhonza okungu-1 kwepasta kwabantu abangu-2
- Ilitha elilodwa lamanzi
- Ama-clove amathathu kagalikhi
- 1 iqabunga le-bay
- 2 utamatisi ovuthiwe
- 1 isipuni samafutha omnqumo
- I-Oregano nosawoti ukunambitha
- Ushizi weParmesan ovuthiwe wokufafaza
Imodi yokulungiselela
Beka amanzi epanini bese uletha ngamathumba. Uma ubilisa faka i-pasta uyishiye ipheke. Kwelinye ipani, susa ugalikhi ngamafutha omnqumo bese kuthi uma limsundu ngegolide ufake utamatisi osikiwe, iqabunga le-bay nezinongo. Ngemuva kokuthi i-pasta isiphekwe ngokuphelele, khipha amanzi bese ufaka usoso noshizi ogayiwe.
Ukwengeza inani lokudla okunempilo kulokhu kudla, kuhambisane nesaladi lamaqabunga aluhlaza kanye nezaqathe ezigayiwe.
Kuyathakazelisa Esizeni
Ukusetha Isimo Sesidlo Sakusihlwa Kungase Kuphazamise Ukudla Kwakho