Ingabe Ama-noodle Ama-Ramen Asheshayo Akulungele Wena, noma Ahle?

-Delile

• Ukungabi namakhemikhali ayisihluthulelo
• Ukudla okunomsoco
• Igcwele iSodium
• Kuqukethe i-MSG ne-TBHQ
• Ingabe Kufanele Ugweme Ama-Ramen Noodle?
• Ungayenza Kanjani Ama-noodle eRamen Abe Nempilo
• Okusemqoka

Ama-noodle eRamen awuhlobo lwe-noodle esheshayo ethokozelwa ngabaningi emhlabeni jikelele.

Ngoba zingabizi kakhulu futhi zidinga kuphela imizuzu ukuzilungiselela, zinxenxa abantu abasebhajethi noma abafushane ngesikhathi.

Yize ama-noodle ama-ramen asheshayo angahle abe lula, kukhona ukudideka kokuthi ngabe kunempilo yini ukuwadla njalo.

Lo mbhalo ubheka ngokusobala ama-ramen noodle asheshayo ukukusiza ukuthi unqume ukuthi ngabe lesi sidlo esikahle singangena yini ekudleni okunempilo.

Ukungabi namakhemikhali ayisihluthulelo

Ama-noodle eRamen awuhlobo oluhlanganisiwe, olusheshayo lwe-noodle olwenziwe ngofulawa kakolweni, uwoyela ohlukahlukene wemifino nokunambitheka.

Ama-noodle asephekwe kusengaphambili, okusho ukuthi aseshisiwe bese umoya womiswa noma othosiwe ukunciphisa isikhathi sokupheka sabathengi.

Ama-noodle ama-ramen asheshayo athengiswa ngamaphakeji ngephakethe elincane lesinongo noma ezinkomishini lapho amanzi angangezwa khona abese efakwa ama-microwave.

Ukulungisa ama-noodle ama-ramen asheshayo kuhilela ukufaka ama-noodle embizeni yamanzi abilayo anomsoco. Ama-noodle angabuye aphekwe ngemicrowave, yingakho njalo kukudla okuyisisekelo kwabafundi basekolishi abahlala ezindlini zokulala.

Akungabazeki ukuthi ama-noodle kaRamen amnandi futhi alula, kepha inani lawo lokudla okunempilo lifanele ukuhlolwa okusondele.

Ukudla okunomsoco

Yize imininingwane yokudla okunempilo ihluka phakathi kwemikhiqizo, ama-noodle amaningi ama-ramen asheshayo anama-calories amancane kepha awanazo izakhamzimba ezibalulekile.

Isibonelo, ukuphakelwa okukodwa kwe-ramen noodles esheshayo enkukhu yenkukhu ine (1):

• Amakholori: 188
• AmaCarbs: 27 amagremu
• Inani lamafutha: 7 amagremu
• Amaprotheni: 5 amagremu
• Umucu: 1 igremu
• I-Sodium: 891 mg
• Thiamine: U-16% we-Reference Daily Intake (i-RDI)
• Umlingiswa: U-13% we-RDI
• I-Manganese: U-10% we-RDI
• Insimbi: 9% we-RDI
• I-Niacin: 9% we-RDI
• I-Riboflavin: 6% we-RDI

Ama-noodle ama-ramen asheshayo enziwa ngofulawa kakolweni oqiniswe ngezinhlobo zokwenziwa zezakhi ezithile ezifana nensimbi namavithamini B okwenza ama-noodle abe nomsoco ().

Kodwa-ke, abanazo izakhi zomzimba eziningi ezibalulekile, kufaka phakathi amaprotheni, i-fiber, i-vitamin A, i-vitamin C, i-vitamin B12, i-calcium, i-magnesium ne-potassium.

Ngaphezu kwalokho, ngokungafani nokudla okuphelele, okusha, ukudla okuhlanganisiwe okufana nama-noodle ama-ramen asheshayo kuyasilela kuma-antioxidants nakuma-phytochemicals anomthelela omuhle kwezempilo ngezindlela eziningi ().

Ingasaphathwa, bapakisha inani elifanele lama-calories ngaphandle kwezinhlobonhlobo zezakhamzimba ezingaba nokudla okulinganiselayo okune-protein, imifino kanye ne-carbs eyinkimbinkimbi.

Yize ukuphaka okukodwa (ama-gramu angama-43) ama-ramen noodle kunama-calories angama-188 kuphela, iningi labantu lidla iphakethe lonke, elilingana nokuhlinzekwa okubili kanye nama-khalori angama-371.

Kumele kuqashelwe ukuthi ama-noodle ama-ramen asheshayo ahlukile kuma-noodle amasha we-ramen, angama-noodle wendabuko amaShayina noma amaJapane ajwayele ukukhonzwa ngesimo sesobho futhi afakwe izithako ezinomsoco njengamaqanda, inyama yedada nemifino.

Ngenkathi ama-noodle ama-ramen asheshayo enikeza izakhamzimba eziningana njenge-iron, amavithamini B nama-manganese, awanayo i-fiber, amaprotheni namanye amavithamini namaminerali abalulekile.

Igcwele iSodium

I-Sodium yiminerali ebalulekile ekusebenzeni kahle komzimba wakho.

Kodwa-ke, i-sodium eningi kakhulu evela kasawoti oweqile ekudleni ayiyilungele impilo yakho.

Omunye wabanikeli abakhulu kunabo bonke ekudleni kokudla kwe-sodium ukudla okucutshungulwayo, kufaka phakathi ukudla okuhlanganisiwe okufana ne-ramen noodle ().

Ukungayidli ngokwanele i-sodium kuye kwaxhunyaniswa nemiphumela emibi, kepha ukungenisa kakhulu kungaba nomthelela omubi empilweni.

Isibonelo, ukuba nokudla okunosawoti omningi kuye kwaxhunyaniswa nengozi eyengeziwe yomdlavuza wesisu, isifo senhliziyo nesifo sohlangothi (,).

Ngaphezu kwalokho, kubantu abathile ababhekwa njengabazwela usawoti, ukudla okunesodium ephezulu kungakhuphula umfutho wegazi, ongathinta kabi impilo yenhliziyo nezinso ().

Yize kunenkulumompikiswano ngokusebenza kwesincomo samanje sokudla kwamagremu amabili e-sodium ngosuku asethwe yi-World Health Organisation, kusobala ukuthi ukudla okunomkhawulo kasawoti omkhulu kakhulu kungcono ().

Ama-noodle ama-ramen asheshayo aphezulu kakhulu nge-sodium, nephakeji elilodwa eliqukethe i-1,760 mg ye-sodium, noma i-88% yesincomo se-2-gram esiphakanyiswe yi-WHO.

Ukusebenzisa iphakethe elilodwa lama-ramen noodle ngosuku kungenza kube nzima kakhulu ukugcina i-sodium intake isondele kuzincomo zokudla ezikhona manje.

Kepha njengoba ama-ramen noodle eshibhile futhi ashesha ukukulungiselela, kungukudla okulula ukuthembela kubantu ababuthwe isikhathi.

Ngalesi sizathu, kungenzeka ukuthi abantu abaningi badla i-ramen amahlandla amaningi ngosuku, okungaholela enanini elikhulu le-sodium engenisiwe.

Ama-noodle eRamen awukudla okunesodium ephezulu. Ukusebenzisa i-sodium eningi kakhulu kungaba nomthelela omubi empilweni yakho futhi kuxhunyaniswe nengozi eyengeziwe yesifo senhliziyo, umdlavuza wesisu kanye nohlangothi.

Kuqukethe i-MSG ne-TBHQ

Njengokudla okuningi okusetshenzisiwe, ama-noodle ama-ramen asheshayo aqukethe izithako ezinjengezithambisi zokunambitheka kanye nezilondolozi, ezingaba yingozi empilweni yakho.

I-terylary butylhydroquinone - eyaziwa kakhulu njenge-TBHQ - iyisithako esivamile kuma-ramen noodle asheshayo.

Kuyindlela yokulondoloza esetshenziselwa ukunweba impilo yeshalofu nokuvikela ukonakala kokudla okusetshenzisiwe.

Ngenkathi i-TBHQ ithathwa njengephephile ngemithamo emincane kakhulu, izifundo zezilwane zikhombisile ukuthi ukuvezwa okungapheli kwe-TBHQ kungaholela ekulimaleni kwemizwa, kwandise ubungozi be-lymphoma futhi kubangele ukukhuliswa kwesibindi (9).

Futhi, abanye abantu abadalulwe yi-TBHQ bake babhekana nokuphazamiseka kombono, futhi izifundo zokuhlola amashubhu zikhombisile ukuthi lokhu kulondolozwa kungalimaza i-DNA ().

Esinye isithako esinempikiswano esitholakala ezinhlotsheni eziningi zama-noodle asheshayo we-ramen yi-monosodium glutamate (MSG).

Kuyisengezo esisetshenziselwa ukuthuthukisa ukunambitheka kokudla okunomsoco futhi kwenze kube mnandi kakhulu.

Abantu abathile bangazwela kakhulu kwi-MSG kunabanye. Ukusetshenziswa kwalesi silondolozi kuxhunyaniswe nezimpawu ezinjengekhanda, isicanucanu, umfutho wegazi ophakeme, ubuthakathaka, ukuqina kwemisipha nokuxubha isikhumba (,).

Yize lezi zithako zixhunyaniswe nemiphumela emibi yezempilo emithamo emikhulu, amanani amancane atholakala ekudleni kungenzeka aphephe ngokulinganisela.

Kodwa-ke, labo abazwela kakhulu kwizithasiselo ezifana ne-MSG bangafuna ukugwema ama-noodle asheshayo we-ramen, kanye nokunye ukudla okusetshenzwe kakhulu.

Ama-noodle asheshayo we-ramen angaqukatha i-MSG ne-TBHQ - izithasiselo zokudla ezingaba yingozi empilweni uma zisetshenziswa ngemithamo emikhulu.

Ingabe Kufanele Ugweme Ama-Ramen Noodle?

Yize ukudla ama-ramen noodle asheshayo kwesinye isikhathi kungeke kuyilimaze impilo yakho, ukusetshenziswa okujwayelekile kuye kwaxhunyaniswa nekhwalithi yokudla engemihle kanye nemiphumela emibi yezempilo.

Ucwaningo olwenziwe kubantu abadala baseKorea abangu-6 440 luthole ukuthi labo abadla njalo ama-noodle asheshayo banokudla okungaphansi kwamaprotheni, i-phosphorus, i-calcium, i-iron, i-potassium, i-niacin namavithamini A no-C, uma kuqhathaniswa nalabo abangakudlanga lokhu kudla.

Futhi, labo ababedla njalo ama-noodle asheshayo badla imifino embalwa, izithelo, amantongomane, imbewu, inyama nenhlanzi ().

Ukusetshenziswa njalo kwe-noodle esheshayo kuye kwahlotshaniswa nengozi eyengeziwe yesifo se-metabolic, iqembu lezimpawu ezibandakanya amafutha amaningi esiswini, umfutho wegazi ophakeme, ushukela ophakeme wegazi kanye namazinga angajwayelekile e-lipid egazi ().

Ngenxa yalokhu, kungcono ukuthi unciphise ukungenisa kwakho ama-ramen noodle asheshayo futhi ungawasebenzisi njengokudla okudla njalo.

Ungayenza Kanjani Ama-noodle eRamen Abe Nempilo

Kulabo abakujabulela ukudla ama-noodle ama-ramen asheshayo, kunezindlela eziningana zokwenza lokhu kudla okulula kube nempilo.

• Faka imifino: Ukungeza imifino emisha noma ephekiwe efana noqathe, i-broccoli, u-anyanisi noma amakhowe kuma-ramen noodle asheshayo kuzosiza ukwengeza izakhamzimba eziswele i-ramen noodle.
• Inqwaba ngamaprotheni: Njengoba ama-ramen noodle anezinga eliphansi lamaprotheni, ukuwafaka ngamaqanda, inkukhu, inhlanzi noma i-tofu kuzonikeza umthombo wamaprotheni azokugcina ugcwele isikhathi eside.
• Khetha izinhlobo ezinesodium ephansi: Ama-noodle ama-ramen asheshayo ayatholakala ngezinketho eziphansi ze-sodium, ezingasika usawoti wesitsha kakhulu.
• Hlanganisa iphakethe le-flavour: Dala umhluzi wakho ngokuxuba isitokisi senkukhu esine-sodium ephansi ngamakhambi amasha nezinongo zenguqulo enempilo ephansi, enesodium yama-ramen noodle.

Ngenkathi i-ramen noodle esheshayo ingumthombo oshibhile we-carbohydrate, kunezinye izinketho eziningi ezinempilo, ezingabizi kakhulu lapho.

Irayisi elinsundu, ama-oats namazambane kuyizibonelo zama-carbs ahlukahlukene, angabizi kakhulu kulabo abafuna ukonga imali.

Ukudla okuphezulu kuma-noodle asheshayo kuxhunyaniswe nekhwalithi yokudla engeyinhle kanye nengozi eyengeziwe yesifo senhliziyo kanye ne-metabolic syndrome. Ukungeza imifino namaprotheni ku-ramen esheshayo kuyindlela elula yokuthuthukisa okuqukethwe kokudla okunomsoco.

Okusemqoka

Yize ama-noodle ama-ramen asheshayo ahlinzeka nge-iron, amavithamini B nama-manganese, awanayo i-fiber, amaprotheni namanye amavithamini namaminerali abalulekile.

Ngaphezu kwalokho, i-MSG, TBHQ yabo nokuqukethwe okuphezulu kwe-sodium kungathinta impilo, njengokukhulisa ubungozi besifo senhliziyo, umdlavuza wesisu kanye nesifo se-metabolic.

Ukunciphisa ukusetshenziswa kokudla okwenziwe njengama-ramen noodles asheshayo nokudla ukudla okuphelele okuphelele, okungalungisiwe kuhlale kuyisinqumo esingcono kakhulu sempilo yakho.