Ama-noodle eShirataki: Ama-noodle weZero-Calorie ‘Miracle’

-Delile

• Yini amaShirataki Noodle?
• Phezulu ku-Viscous Fiber
• Ingakusiza Ukwehlisa Isisindo
• Kunganciphisa Igazi Likashukela Namazinga E-insulini
• Kwangathi Kwehliswe I-Cholesterol
• Kwangathi Kungakudambisa Ukuqunjelwa
• Imiphumela emibi engaba khona
• Ungawapheka Kanjani
• UShirataki Macaroni noshizi
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-noodle eShirataki angukudla okuhlukile okugcwalisa kakhulu kepha okunama-calories aphansi.

Lawa ma-noodle aphezulu ku-glucomannan, uhlobo lwe-fiber olunezinzuzo ezinhle zezempilo. Eqinisweni, i-glucomannan ikhonjisiwe ukuthi ibangele ukwehla kwesisindo ezifundweni eziningi.

Lo mbhalo uchaza konke odinga ukukwazi ngama-noodle e-shirataki, kufaka phakathi izinzuzo zawo nemiyalo yokupheka.

Yini amaShirataki Noodle?

Ama-noodle amaShirataki made, ama-noodle amhlophe. Zivame ukubizwa ngokuthi ama-noodle esimangaliso noma ama-konjac noodle.

Zenziwe nge-glucomannan, uhlobo lwe-fiber oluqhamuka empandeni yesitshalo se-konjac.

IKonjac ikhula eJapan, China naseNingizimu-mpumalanga Asia. Iqukethe ama-carbs ambalwa kakhulu agayekayo - kepha iningi lama-carbs alo avela ku-glucomannan fiber.

"IShirataki" isiJapane esisho "impophoma emhlophe," echaza ukubukeka okuguqukayo kwama-noodle. Zenziwe ngokuxuba ufulawa we-glucomannan namanzi ajwayelekile namanzi amancane e-lime, okusiza ama-noodle ukubamba ukwakheka kwawo.

Ingxube iyabiliswa bese iyakhiwa ibe ama-noodle noma izingcezu ezifana nelayisi.

Ama-noodle eShirataki aqukethe amanzi amaningi. Eqinisweni, zimayelana namanzi angama-97% ne-3% yeglucomannan fiber. Futhi anama-calories aphansi kakhulu futhi aqukethe ama-carbs agayekayo.

Izinhlobonhlobo ezibizwa ngokuthi ama-tofu shirataki noodle ziyefana kakhulu nama-noodle endabuko e-shirataki, kepha nge-tofu eyengeziwe enikezela ngama-calories ambalwa engeziwe kanye nenani elincane lama-carbs agayekayo.

Ama-noodle eShirataki awukudla okunekhalori eliphansi okwenziwe nge-glucomannan, uhlobo lwefayibha etholakala esitshalweni sase-Asia konjac.

Phezulu ku-Viscous Fiber

IGlucomannan iyi-fiber e-viscous kakhulu, okuluhlobo lwefayibha encibilikayo ekwazi ukumunca amanzi akhe i-gel.

Eqinisweni, i-glucomannan ingamunca izikhathi eziphindwe ka-50 isisindo sayo emanzini, njengoba kukhonjiswe kokuqukethwe kwamanzi okuphezulu ngokweqile kwe-shirataki noodles ().

Lawa ma-noodle ahamba kancane ohlelweni lwakho lokugaya ukudla, okusiza uzizwe ugcwele futhi kubambezele ukumuncwa komsoco egazini lakho ().

Ngaphezu kwalokho, i-viscous fiber isebenza njenge-prebiotic. Yondla amabhaktheriya ahlala kukholoni yakho, eyaziwa nangokuthi i-gut flora noma i-microbiota.

Kwikholoni yakho, amabhaktheriya abilisa i-fiber ku-fatty chain fatty acids, engalwa nokuvuvukala, ikhulise ukusebenza komzimba futhi inikeze nezinye izinzuzo zezempilo (,,).

Ucwaningo lomuntu lwakamuva lilinganise ukuthi ukuvutshelwa kwe-glucomannan kuma-fatty chain fat-acids kukhiqiza ikhalori elilodwa ngegramu ye-fiber ().

Njengoba i-4-ounce (113-gram) ejwayelekile yokuphakwa kwama-noodle e-shirataki iqukethe cishe u-1-3 amagremu we-glucomannan, ngokuyisisekelo ukudla okungekho khalori, okungenayo i-carb.

IGlucomannan iyi-fiber e-viscous engabamba emanzini futhi yehlise ukugayeka kokudla. Kwikholoni yakho, kufakwa ku-fatty chain fatty acids okunganikeza izinzuzo eziningana zezempilo.

Ingakusiza Ukwehlisa Isisindo

Ama-noodle eShirataki angaba ithuluzi elinamandla lokunciphisa umzimba.

I-fiber yabo ebonakalayo ibambezela ukuphuma kwesisu, ngakho-ke uhlala ugcwele isikhathi eside futhi ugcine usudla kancane (7,).

Ngaphezu kwalokho, ukuvubela i-fiber ku-fatty chain fatty acids kungashukumisa ukukhishwa kwe-gut gut ekhulisa imizwa yokugcwala ().

Ngaphezu kwalokho, ukuthatha i-glucomannan ngaphambi kokudla ama-carbs amaningi kubonakala kunciphisa amazinga we-hormone yokulamba ghrelin ().

Ukubuyekezwa okukodwa kwezifundo eziyisikhombisa kutholakale ukuthi abantu abathathe i-glucomannan amasonto ama-4-8 balahlekelwe ngamakhilogremu ama-3-5.5 (1.4-2.5 kg) ().

Kokunye ukuhlola, abantu abathathe i-glucomannan yodwa noma nezinye izinhlobo ze-fiber balahlekelwe isisindo esithe xaxa ekudleni okunama-khalori aphansi, uma kuqhathaniswa neqembu le-placebo ().

Kokunye ukuhlola, abantu abakhuluphele kakhulu abathatha i-glucomannan nsuku zonke amasonto ayisishiyagalombili balahlekelwa amakhilogremu angu-5.5 (2.5 kg) ngaphandle kokudla okuncane noma ukushintsha imikhuba yabo yokuzivocavoca ().

Kodwa-ke, olunye ucwaningo lwamasonto ayisishiyagalombili alubonanga mehluko ekulahlekeni kwesisindo phakathi kwabantu abakhuluphele nabakhuluphele kakhulu abathathe i-glucomannan nalabo abangazange (13).

Njengoba lezi zifundo zisebenzise amagremu ama-2-4 e-glucomannan kuthebhulethi noma kwifomu lokwengeza elithathwe ngamanzi, ama-noodle e-shirataki angaba nemiphumela efanayo.

Noma kunjalo, azikho izifundo ezitholakala kuma-noodle e-shirataki ikakhulukazi.

Ngokwengeziwe, isikhathi singadlala indima. Izithako ze-Glucomannan ngokuvamile zithathwa kuze kufike ehoreni ngaphambi kokudla, kanti ama-noodle ayingxenye yokudla.

IGlucomannan ithuthukisa imizwa yokugcwala engadala ukwehla kokudla kwekhalori futhi iholele ekunciphiseni isisindo.

Kunganciphisa Igazi Likashukela Namazinga E-insulini

IGlucomannan ikhonjisiwe ukuthi isiza ukwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela nokumelana ne-insulin (,,,,).

Ngoba i-viscous fiber ibambezela ukukhipha isisu, ushukela wegazi kanye namazinga e-insulin akhula kancane kancane njengoba izakhamzimba zingena egazini lakho ().

Kokunye ukuhlola, abantu abanesifo sikashukela sohlobo lwesibili abathathe i-glucomannan amasonto amathathu babe nokuncipha okukhulu kwe-fructosamine, okuwuphawu lwamazinga kashukela egazini ().

Kwesinye isifundo, abantu abanesifo sikashukela sohlobo lwe-2 abathathe isilinganiso esisodwa se-glucomannan ngaphambi kokudla i-glucose babenezinga eliphansi kakhulu likashukela egazini emahoreni amabili kamuva, uma kuqhathaniswa noshukela wegazi wabo ngemuva kwe-placebo ().

Ama-noodle eShirataki angabambezela ukukhipha isisu, okungasiza ukuvimbela ama-spikes kashukela ngemuva kokudla.

Kwangathi Kwehliswe I-Cholesterol

Izifundo eziningana ziphakamisa nokuthi i-glucomannan ingasiza ekunciphiseni amazinga e-cholesterol (,,,,).

Abaphenyi baphawula ukuthi i-glucomannan inyusa inani le-cholesterol ekhishwe esitokisini ukuze kuncane kubuyiselwe egazini lakho ().

Ukubuyekezwa kwezifundo eziyi-14 kutholile ukuthi i-glucomannan yehlise i-cholesterol "embi" ye-LDL ngokwesilinganiso esingu-16 mg / dL kanye ne-triglycerides ngesilinganiso esingu-11 mg / dL ().

Ucwaningo lukhombisa ukuthi i-glucomannan ingasiza ukwehlisa amazinga “amabi” e-LDL cholesterol kanye namazinga e-triglyceride.

Kwangathi Kungakudambisa Ukuqunjelwa

Abantu abaningi banokuqunjelwa okungapheli noma ukunyakaza kwamathumbu okuvamile okunzima ukukudlulisa.

IGlucomannan ifakazele ukwelashwa okusebenzayo kokuqunjelwa ezinganeni nakubantu abadala (,,,,).

Kwesinye isifundo, ukuqunjelwa okunzima kuphathwe ngempumelelo kuma-45% ezingane ezithatha i-glucomannan, uma kuqhathaniswa ne-13% kuphela yeqembu elilawulayo ().

Kubantu abadala, izengezo ze-glucomannan zikhuphule imvamisa yokuhamba kwamathumbu, amazinga amabhaktheriya anenzuzo emathunjini nokukhiqizwa kwamafutha acid (-).

IGlucomannan ingalapha ngokuphumelelayo ukuqunjelwa ezinganeni nakubantu abadala ngenxa yemiphumela yayo ye-laxative nezinzuzo zempilo yamathumbu.

Imiphumela emibi engaba khona

Kwabanye, i-glucomannan kuma-noodle e-shirataki ingadala izingqinamba ezincane zokugaya ukudla, njengezitulo ezixekethile, ukuqunjelwa nokuqunjelwa ().

Kodwa-ke, kufanele kuqashelwe ukuthi i-glucomannan itholakale iphephile kuyo yonke imithamo ehlolwe ezifundweni.

Noma kunjalo - njengoba kunjalo ngayo yonke ifayibha - kungcono ukwethula i-glucomannan ekudleni kwakho kancane kancane.

Ngaphezu kwalokho, i-glucomannan inganciphisa ukumuncwa kwemithi ethile, kufaka phakathi ezinye izidakamizwa zesifo sikashukela. Ukuvimbela lokhu, thatha imithi yakho okungenani ihora elilodwa ngaphambi noma amahora amane ngemuva kokudla ama-noodle e-shirataki.

Ama-noodle eShirataki aphephile ukuwadla kepha angadala izingqinamba zokugaya ukudla kwabanye. Futhi zinganciphisa ukumuncwa kwemithi ethile.

Ungawapheka Kanjani

Ama-noodle eShirataki angabonakala enzima kakhulu ukulungiselela ekuqaleni.

Zihlanganiswe kuketshezi olunephunga le-fishy, ​​empeleni okungamanzi angenalutho amunce iphunga lempande konjac.

Ngakho-ke, kubalulekile ukuwageza kahle imizuzu embalwa ngaphansi kwamanzi ahlanzekile, asebenzayo. Lokhu kufanele kususe iphunga eliningi.

Kufanele futhi ushise ama-noodle ku-skillet imizuzu embalwa ngaphandle kwamafutha angeziwe.

Lesi sinyathelo sisusa noma yimaphi amanzi amaningi futhi sivumela ama-noodle ukuthi athathe ukuthungwa okufana ne-noodle. Uma kusala amanzi amaningi, azoba mushy.

Nansi iresiphi elula ye-shirataki noodle equkethe izithako ezimbalwa kuphela:

UShirataki Macaroni noshizi

(Kukhonza 1-2)

Kule recipe, kungcono ukusebenzisa izinhlobo ezimfishane zama-shirataki, njenge-ziti- noma ama-noodle amise okwerayisi.

Izithako:

• Iphakheji eli-1 (ama-ounces ayi-7 noma ama-gramu ayi-200) ama-noodle e-shirataki noma irayisi le-shirataki.
• Amafutha omnqumo noma ibhotela lokugcoba i-ramekin, isitsha esincane sokubhaka.
• Ama-ounces ama-3 (ama-gramu angama-85) woshizi we-cheddar ogayiwe.
• Isipuni esingu-1 sebhotela.
• 1/2 isipuni sikasawoti wasolwandle.

Imikhombandlela:

1. Hlangisa i-ovini iye ku-350 ° F (175 ° C).
2. Hlanza ama-noodle ngaphansi kwamanzi asebenzayo okungenani imizuzu emibili.
3. Dlulisa ama-noodle esikhwameni bese upheka ukushisa okuphakathi nendawo imizuzu engu-5-10, uvuselele ngezikhathi ezithile.
4. Ngenkathi ama-noodle epheka, gcoba uboya bezinkomishi ezi-2 ngamafutha omnqumo noma ibhotela.
5. Dlulisa ama-noodle aphekiwe ku-ramekin, engeza izithako ezisele bese uvuselela kahle. Bhaka imizuzu engama-20, susa kuhhavini bese ukhonza.

Ama-noodle eShirataki angasetshenziswa esikhundleni se-pasta noma ilayisi kunoma yisiphi isidlo.

Kodwa-ke, bavame ukusebenza kahle ekuphekeni kwase-Asia. Ama-noodle awanakho ukunambitheka kepha azomunca kahle ukunambitheka kososo kanye nokokumnandi.

Uma ungathanda ukuzama ama-noodle e-shirataki, ungathola ukukhetha okubanzi ku-Amazon.

Ama-noodle eShirataki kulula ukuwalungisa futhi angasetshenziswa ezinhlotsheni ezahlukahlukene. Zimnandi kakhulu ezindleleni zokupheka zase-Asia.

Okusemqoka

Ama-noodle eShirataki ayindawo enkulu yama-noodle wendabuko.

Ngaphezu kokunciphisa kakhulu ama-calories, akusiza uzizwe ugcwele futhi kungasiza ekunciphiseni isisindo.

Akugcini lapho, kepha futhi banezinzuzo zamazinga kashukela egazini, i-cholesterol nempilo yokugaya ukudla.