Le ndlela ye-pasta engenayo i-gluten iphansi kuma-calories nama-carbohydrate
Okunye okunye kumadasta wendabuko, ama-noodle ama-kelp ayenziwe kusuka ezitsheni ezintathu: i-kelp (i-seaweed ebomvu edayayo), amanzi, kanye ne-sodium alginate (isisetshenziswa esiluhlaza-olwandle olusetshenziselwa ukuthuthukisa ukuthungwa kokudla okuningi). Ama-noodle angama-translucent, angenakolweni, ne-gluten angaphansi kwama-calories nama-carbohydrate.
Okwenza Abantu Badle I-Kelp Noodle
Ama-noodle aseKelp asetshenziselwa izitsha ezihlukahlukene zendabuko kuhlanganise ne-korean side dish eyenziwe ngokukhipha ama-noodle nge-garlicky imayonnaise nezinye izithako ezifana nezitshalo ze-sesame ezigutshiwe kanye nosawoti olwandle.
I-intandokazi entsha ngaphandle kwe-Asia, i-kelp noodles ivame ukudayiswa kubantu abalandela ukudla okungenalutho kwe-gluten noma ukudla okuphansi kwe-carbohydrate.
Amanye ama-noodle e-kelp athengiswa kubantu abambelela ekudleni kokudla okuluhlaza . Akuwona wonke ama-noelle e-kelp abhekwa njengamaqabunga (ngokuvamile avame ukushisa, ngokushisa okuhlukahlukene), ngakho-ke funda ilebula noma yiya kuwebhusayithi yomkhiqizi uma ufuna ama-noelle eluhlaza kelp.
Abagqugquzeli bathi ama-kelp noodles anikeza izinzuzo eziningi zezempilo, ngokwengxenye ngenxa yokuqukethwe kwe-iodine. Ngokwesibonelo, ngezinye izikhathi kuthiwa i-kelp ithuthukisa impilo ye-thyroid, ikhuthaza ukulahlekelwa isisindo , iyancipha ukuvuvukala, ikhulise impilo ye-heart, futhi ivimbele umdlavuza.
Nakuba ama-noodle e-kelp aphansi e-calories nama-carbohydrate angasiza abanye abantu ukuthi banciphise isisindo, akuzange kube khona izifundo zokuhlola ukuthi ukudla kungasiza yini ekuvimbeleni noma ekwelapheni kwanoma yisiphi isimo sezempilo.
Inani leNutrition
Ama-noodle kaKelp awaqukethe i-cholesterol, amaprotheni, gluten, ukolweni noma ushukela.
Ngokukhonza, ngokuvamile bane-1 gram ye-carbohydrate, i-1 gram ye-fibre, nama-milligram angu-35 we-sodium. Ngaphezu kwalokho, ama-noodle e-kelp ngokuvamile ahlinzeka ngamaphesenti angu-15 ezidingo zakho zansuku zonke ze-calcium namaphesenti angu-4 ezidingo zakho zensimbi zansuku zonke ngokukhonza.
Iningi lama-kelp noodles aqukethe amakholori angaphansi kuka-10 ngokukhonza.
I-mineral trace kanye ne-nutrient ebalulekile, i-iodine idlala indima ebalulekile ekusetshenzisweni kwemithi kanye nomsebenzi we -roid. Ukungenisa iodine okunganele kungabangela izinkinga ze-thyroid, ezifana ne-hypothyroidism.
Nakuba i-kelp ibhekwa njengomthombo ophezulu we-iodine, inani eliqondile le-iodine kuma-noodle elenziwe nge-kelp alingaziwa. Ukuze ufinyelele izidingo zakho ze-iodine zansuku zonke (150 mcg ngosuku ngabantu abaningi abadala), i-National Institutes of Health (NIH) ikhuthaza ukulandela ukudla okunomsoco okubandakanya ukudla okunesilwandle (ikakhulukazi i-cod, i-sea bass, i-haddock, ne-perch), i-kelp nezinye izilwanyana zasolwandle , kanye nesilinganiso esilinganiselwe sosawoti e-iodidi.
Ezinye izitshalo zasolwandle ezicebile kakhulu ezikhona i-iodine zifaka phakathi izilwane zasolwandle, i-arame, ne-hijiki.
Ukudla
Kunezinhlobo ezimbili ze-kelp noodle: eziluhlaza futhi ezicacile. Ama-noodle ahlaza okwesibhakabhaka ahambisana nokuguquka kwe-al dente pasta nokunambitha njengama-seaweed.
Sula i-kelp noodles (uhlobo oluthandwa kakhulu) lunambitheka kakhulu, kodwa amanye amancane ane ukunambitheka kancane okusawoti nokubabazayo okungancishiswa ngokunciphisa kahle. Ziyinkimbinkimbi ekuthungeni.
Indlela Yokuzilungiselela
Ngemuva kokuvula isikhwama, hlambulula kahle ama-noodle, okusiza ukususa uketshezi olunomusa osawoti ama-noodle afakwa ngaphakathi bese ehlukanisa ama-noodle. Geza amanzi angaphezulu.
Ama-noodle ahlala isikhathi eside, ngakho-ke ungawasika ekude ubude obuphathekayo namakhishi ekhishi noma ummese kanye nebhodi lokusika. Zingasetshenziswa eziluhlaza noma eziphekwe.
Indlela Yokuyiphucula: Ukunciphisa ukunyuka kwama-noodle bese ubanika ukuthungwa okuncane kakhulu okufana ne-al dente pasta, zama ukufaka isipuni esisodwa selamula noma i-lime ijusi noma uviniga emanzini abilayo noma emanzini noma usebenzisa amasoso acidic afana no-tomato i-sauce.
Ukupheka
Ama-noodle aseKelp asetshenziswe njenge-pasta ejwayelekile, ne-pesto, i-alfredo, i-marinara, i-mushroom ne-spaghetti sauce. Ungasebenzisa futhi ukudla okuse-Asia, njenge-pad thai, i-peanut sauce, i-almond-ginger yokugqoka, i-coconut milk curry, i-yakisoba, pho, i-japchae noma i-ramen isobho.
Okuqhamuka uma udla imishanguzo
Abanye abantu bangase babhekane nokuvinjelwa, isifo sohudo, igesi, noma isisu esithukuthele.
Njengoba ama-kelp noodle aphansi e-fiber, ukuwasebenzisa njengendlela evamile yokufaka i-pasta yonke okusanhlamvu noma irayisi ensundu inganciphisa kakhulu ukufakela kwefayibha yakho.
I-NIH okwamanje ikhuthaza ukuthi abantwana asebekhulile, intsha, nabantu abadala badle amagremu angu-20 kuya kwangu-35 ngosuku. Ukungenwa kwe-fiber okunganele kungabangela izinkinga zokugaya futhi kungabangela izimo zempilo eziningana, kuhlanganise nesifo senhliziyo nesifo sikashukela.
Nakuba kudingeka i-iodine ekudleni okwanele, ukwenza i-iodine kakhulu kungathinta umphumela we -roid. Ngaphandle kwezilwane zasolwandle, i-iodine itholakala ekudleni okuhlukahlukene, kuhlanganise nezinhlanzi, imikhiqizo yobisi, imikhiqizo yezinhlamvu, izithelo nemifino, nosawoti e-iodidi.
Izithako ze-Kelp zitholakale ziqukethe amazinga aphezulu we-arsenic (ngokusho kocwaningo lwe-UC Davis) nezinye izinsimbi ezisindayo ezifana ne-aluminium. Izinga lokungcola ku-kelp lihlukahluka kuye ngokuthi livunyiwe kuphi.
Ngokusho kocwaningi lwe-UC Davis, ukukhathazeka ikakhulukazi kunezakhi ze-kelp kunokuba kukhishwe emithonjeni yokudla: "Nakuba ukuvezwa komuntu isikhathi eside ku-arsenic kusuka emithonjeni yokudla njengezinhlanzi kwenzeka, ngokuvamile kuvame kakhulu kunanoma yini efinyelela emazingeni anobuthi. Kodwa-ke, izithako zokudla, okungekho emthethweni, ziye zaphakamisa ukukhathazeka kwezempilo. "
Uma ukhulelwe, thintana nomhlinzeki wakho wokunakekelwa kwezempilo ukuze ubone ukuthi ungadla i-kelp noodles ngesikhathi ukhulelwe.
Ezinye izindlela
Inyama yesikwashi se-spaghetti ihlukanisa phakathi kwezintambo ezinjenge-noodle lapho ziphekwe. I-Zucchini ingafakwa nge-spiralizer ukudala ama-noodle e-zucchini (ngezinye izikhathi abizwa ngokuthi "zoodles").
Ama-noodle ama-Shirataki ayenziwa emmpandeni we-konjac yam (isitshalo esakhula e-Asia). Ngenye indawo esikhundleni soshukela esidumile. Ama-noodle e- Shirataki aphezulu ku- glucomannan , uhlobo lwe-fiber olutholakala ukunciphisa i-cholestolol ye-LDL kwizifundo eziningana. Amanye ama-noodle ama-shirataki enziwe ne-tofu (ukuthuthukisa ukunambitheka nokuthungwa kwawo). Ngokungafani nama-noodle e-kelp, ama-noodle ama-shirataki angaba nephunga elincane lapho ephulwa noma ehlanjululwa.
Isitsha se-noodle saseKorea okuthiwa "i-japu" senziwa ngama-noodle asobala esenziwe nge-sweet potato isitashi namanzi.
I-noodle ye-Glass, ebizwa nangokuthi i-cellophane noma i-bean thread noodle, yenziwe isitashi kusuka ku-mung bean, yam, amazambane, i-cassava noma i-canna.
Ama-noodle welayisi akhiwa ngophuphu welayisi namanzi.
Lapho Uzokuthola
Nakuba i-kelp noodle engelula ukuthola izitolo zokudla, kungenzeka ukuthi isesigaba esiqandisini (eduze kwe-tofu) noma ekudleni kwe-Asia noma emashubhu. Zitholakala futhi ukuze zithengwe ku-intanethi.
Izwi elivela
I-free-free, i-gluten-free, amaqanda-mahhala, ama-soy-free, futhi aphansi kakhulu kwamakhilori nama-carbohydrate, ama-noel we-kelp angase abe yindlela enhle kuwe uma uhlelo lwakho lokudla ludinga ukuthi ufune ezinye izindlela kumadasta nezinye izinhlayiya.
Njengoba amalebula we-kelp we-noodle awabonisi okuqukethwe kwe-iodine, uma uzama, uzokuhlakanipha ukuwadla ngezikhathi ezithile kuphela. Futhi khumbula ukuthi ama-noodle aqukethe cishe akukho fiber yokudla. Uma unesithakazelo ekuzameni ezinye izindlela ze-gluten, ezingekho ngaphansi kwekhalori ephansi, cabanga nge-noodle noma i-spaghetti squash elinga.
Imithombo:
Sood N, Baker WL, Coleman CI. "Umphumela we-glucomannan kuma-plasma lipid kanye ne-glucose concentrations, isisindo somzimba, nokucindezelwa kwegazi: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta." I-Am J Clin Nutr. 2008 Oct; 88 (4): 1167-75.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.