Indlela Yokwenza Lezi Nodla Ezihlanganiswe Ngempilo
I-ramen noodle esheshayo (noma i-noodle ye-cup) yi-noodle engasetshenziswanga ezayo ene-powd-flavored powders. Ayithengi futhi ayilungiselele kalula-engeza amanzi ashisayo futhi ngemizuzu engaba ngu-3 unokudla. Kodwa-ke, le nkinga yilezi ze-noodle eziphakanyisiwe ziphezulu emafutheni kanye ne-sodium hhayi konke okunomsoco. Bheka ilebula futhi uzobona kuneziphakeli ezimbili ze-servings ngayinye.
Lokhu kusho ukuthi ingxenye yesiphakamiso se-ramen noodle ine-calories angu-190, amagremu angu-26 ama- carbohydrates , nama-gram angu-7 we-fat, okubalwa nama-gramu angu-3 amafutha agcwele. Futhi umphumela omubi kakhulu? Enye ye-ramen noodle inezinkulungwane ezingama-500 ze- sodium .
Ukwehla Kwempilo
Ngeshwa, akuzona neze izinzuzo zezempilo zamanodle ze-ramen ngaphandle kwenani elihle lensimbi, okudingekayo ukuhambisa i-oksijini emzimbeni wonke nokuvimbela ukukhathala nokuphelelwa yisifo segazi (ukungabi nensimbi). Kodwa-ke, ngoba lezi zinhlayiya ezisheshayo ziphezulu kwi-sodium ne-fat (kuhlanganise namafutha agcwele) futhi ziphansi e- fibre- futhi ziphansi kakhulu kunoma yiziphi izakhi zangempela-izinkinga ezingaphezu kwesimo esihle.
Lezi ze-ramen ze-noodle ezisheshayo ngeke zisize ngokulahlekelwa isisindo. Ziyinto ephansi e-fibre namaprotheni-amabili ezibalulekile ezibangela ukulahlekelwa isisindo-futhi i-calorie-dense ngokucabangela ukuthi iphakheji encane; ngisho noma udla iphakheji lonke (ama-2 servings), cishe uzophinde ulambile ngesikhathi esifushane.
Ngaphezu kwalokho, njengoba bephezulu kwi-sodium, badla i-ramen noodle kungaholela ekuqhumeni nasekugcineni amanzi, okungazisi lapho uzama ukunciphisa umzimba.
Ukwenza ngcono kwe-Ramen enempilo
Nakuba ungafuni ukuxhomeka ku-cup noodle njengokudla okuyisisekelo, ungathuthukisa ukubaluleka kwazo ngokufaka izithako ezengeziwe ezingaphansi kwama-khalori kepha izakhi eziningi.
Ngaleyo ndlela, uzoba nesidlo esingabizi kakhulu akuyona into embi kuwe, ngenkathi ukwandisa ivolumu bese uphinda kabili inani lezinsiza.
Ukwengezwa kwezinkukhu nemifino kunezela amavithamini namaprotheni ngaphandle kokwengeza amafutha amaningi. Ukukhonza ngakunye kunamakholori angama-200, kodwa kuphela ama-4.5 amagremu amafutha futhi angaphansi kuka-2 amagremu amafutha agcwele . Le nzuzo ibuye yandisa i-fibre kusuka ku-1 gramu kuya ku-2.5 amagremu futhi yenezela okuningi kwamavithamini A-vitamin A, i-lutein, ne-B. Ukwengeza imifino kanye nokudla okunamandla kungeke nje kwengeze ivolumu kwi-ramen noodle futhi kwandisa inani lezinsizakalo, kodwa kuyasiza ekunciphiseni umthelela wamafutha amabi ku-noodle ye-ramen.
Okuzokwenza
- Iphakheji lama-noodle we-ramen noma i-cup noodles
- 1 inkomishi ephekwe inkukhu, i-cubed
- 1 inkomishi yemifino ehlanganisiwe (njengama-peas, izaqathe, anyanisi)
Lungisa ama-noodle wakho ngokupheka iphakheji elilodwa le-inkukhu ukunambitheka kwe-ramen noodles kuze kube lula ezintanjeni ezintathu zamanzi abilayo. Engeza iphakethe le-flavour. Engeza inyama yebele yenkukhu ephekwe kanye nemifino efriziwe. Hlanganisa kuze kube yimifino ifudumele kahle.
Kuze kube manje, kuhle, kodwa ungathuthukisa inani lezempilo ngisho nangaphezulu. Dlulisa lesi sidlo ngesaladi encane engadini enamafutha omnqumo noma ngamafutha ase-walnut noviniga noma isaladi elula yokugqoka.
Manje usengeze amafutha anempilo namavithamini amaningi, amaminerali, kanye ne-fiber.
Amacebiso amaningi we-Ramen
Nakuba inkukhu nemifino efriziwe kuyinhlangano engokwemvelo ngaphezu kwe-ramen, ungadala futhi uzame amanye amaprotheni, imifino kanye nama-flavorings. Engeza izinhlanzi noma izinhlanzi eziphekwe ukuze uthole ama-acids e-omega-3 anempilo enempilo futhi uthuthukise ukunambitheka ngamafutha wesame, amakhowe, amahlumela ebhontshisi, ama-chestnuts namanzi amahlumela.
Uma ufuna ukunciphisa i-sodium nakakhulu, unganciphisa inani le-powder kusuka ku-flavoring pack. Isengezo ngokufaka ukunambitheka ngegalikhi, pepper, noma amakhambi okuthandayo.
Uma ukhetha izinkomishi ze-styrofoam ze-ramen noodle, khumbula ukuthi indebe ngayinye yizinsizakalo ezimbili.
Lungisa indebe yakho yama-noodle ngamanzi ashisayo bese uthela ama-noodle imifino ephuziwe kanye nenyama. Njengokwenyuka kwe-ramen noodle, manje usuphindwe kabili ukunikezelwa kwezine.