Lawa-carb ephansi, ama-noodle angenawo gluten anziwe kusuka ku-tuber yam-like
I-Shirataki i-noodle iyindlela yokukhetha i-pasta uma usezingeni eliphansi le-carbohydrate noma gluten . Nakuba bengalingani ukunambitheka okuqondile kanye nokuthungwa kwe-pasta evamile-bayi-gelatin futhi ngokuvamile benganambitheki-bangathatha ukunambitheka kwanoma yisiphi isobho osilungisayo. Zibuye ziwumthombo we-glucomannan fiber. Funda kabanzi mayelana nokuthi ungasebenzisa kanjani lezi zinhlayiya.
Yiziphi Shirataki Noodle?
Ama-noodle ama-Shirataki ayenziwa nge-tuber yesitshalo sase-Asia (i- Amorphophallus konjac ) ebizwa ngokuthi isitshalo se-konjac noma i-konjac yam. Izilimo eziyizigaxa zomile futhi zenziwe phansi ukuze zenze ufulawa. E-Asia, lokhu kudla sekusetshenziselwe amakhulu eminyaka ukwenza ama-noodle, tofu, nokudla okulula, kanye nokusetshenziswa kwemithi yendabuko yaseShayina.
Ama-noodle ama-Shirataki asuke angawakho ama-calories, ama-carbohydrate, amafutha, ushukela noma amaprotheni. Zinehlobo oluzuzisayo lwe-fibre e-soluble ebizwa ngokuthi i-glucomannan engagciniwe emathunjini amancane. Njengoba cishe kungekho ama-carbohydrate angasebenzisekayo, awabangela ukuba ushukela wegazi lukhuphuke. Ziyi-gluten-free ne-vegan.
Ukupheka ama-noodle ama-Shirataki
Ama-noodle amaningi athola ama-noodle "amanzi," noma apakishwe ketshezi. Lezi zilungele ukudla ngaphandle kwephakheji. Ungase ufune ukuwahlanza ngaphansi kwamanzi ashisayo ukuze uqede ukunambitheka okungavamile abanye abachazayo njengezinhlanzi. Ungawaqothula ngamakhishi ekhishi ubude obufunayo bese uwafaka esitsheni ophekayo.
Ukuze ubathobise futhi ubenze i-rubbery encane, ubilise imizuzu emibili kuya kwemibili noma uwapheke emayini ye-microwave ngomzuzu owodwa. Ngaphandle kwalabo abahlanganiswe oketshezi, ungathola futhi ama-nohirle e-shirataki engasetshenzisiwe, noma owomile. Lungiselela labo njengoba kuqondiswe kuphakheji.
Ama-noodle e-Shirataki akhulu kakhulu ema- noodle izitsha , kodwa ukusebenzelana kwazo kusho ukuthi ungawasebenzisa kunoma iyiphi iresiphi ebiza amakhodi.
Zizame kule turkeyzini ye-turkey noma inkukhu esheshayo i-alfredo .
I-Tofu Shirataki Noodle
I-Tofu shirataki i-noodle ikhiqizwa ngokufaka i-tofu ku-ufulawa we-shirataki ngokuthungwa okuncane. Lezi-noodle zi-opaque futhi ziphuzi ezimhlophe, zilingisa kangcono ukubonakala kwe-pasta kafulawa wekolweni. Banamaprotheni amaningi kanye ne-carbohydrate kunezintambo zendabuko ye-shirataki, ne-1 gramu yamaprotheni nama-3 amagremu we-carbohydrate ngokukhonza.
Ungathola i-tofu shirataki ezinhlobonhlobo zobunjwa kuhlanganise i-macaroni, i-spaghetti, i-fettuccine, nezinwele zezingelosi. Bafika ngaphambi kokupheka kodwa bangafakwa ngomzuzu wamaminithi amabili kuya kwamathathu noma ama-microwave ngomzuzu owodwa ukuwashisa.
Kumaphi Okungathenga Ama-Noodle e-Shirataki
Kwakuvame ukuba ukuthi ama-noodle ama-shirataki ayatholakala kuphela ezitolo ze-Asian grocery or online, kodwa manje atholakala kabanzi ezindaweni zokudla zezempilo nezitolo ezinkulu zokudla. Ukubheka esiqandisini esiqandisini, noma ngomkhiqizo noma ngemikhiqizo yobisi, kuye ngokuthi isitolo ngokuvamile sibonisa i-tofu. Ungabathenga nabo ku-intanethi.
Izinzuzo zezempilo ze-Glucomannan
Ungathola izinkomba zezinzuzo zezempilo ze-shirataki noodle ngenxa ye-fiblu glucomannan equkethe. Khumbula ukuthi izifundo eziningi zenziwa nge-glucomannan supplements esikhundleni se-noodle.
Ngokusho kocwaningo, i-glucomannan ingaba nomphumela omuhle ku-cholesterol ne-triglycerides. Ucwaningo aluhambisani nalokho ukuthi lunomthelela ekulahlekeni kwesisindo, kanti ezinye izibuyekezo zithi yebo nabanye bathi cha.
I-Glucomannan iyi-fibre ehlanganisiwe evulela izikhathi eziningi umthamo wayo wokuqala lapho ihlangene namanzi. Yakha inqwaba efana ne-gel egazini lakho lokugaya okungase likusize uzizwe ugcwele ngemva kokudla futhi ungagcina ukudla ngesisu sakho isikhathi eside. I-fibre, ngokujwayelekile, yaziwa ukusiza i-cholesterol ephansi, ithuthukise ukuqothulwa, futhi yenze njengelinye lama-laxative amaningi.
I-Health Canada ixwayisa ukuthi amaphilisi nama-capsules aqukethe i-glucomannan enephuphu kufanele athathwe okungenani ama-ounces angu-8 wamanzi futhi akufanele athathwe ngokushesha ngaphambi kokulala.
Uma kungenjalo, kungavimba futhi kuvimbele umphimbo noma amathumbu. Ama-noodle ahlanzekile akufanele akhiqize umphumela ofanayo, kodwa kuwukuhlakanipha ukuthi ungadli ama-noodle omisiwe ngaphandle kokuwalungiselela ngemiyalelo yephakheji.
Izwi elivela
Uma udla i-low-carb noma i-gluten-free, unenani elikhulayo lokukhetha abathinteli be- pasta . Ukusebenzisa imifino efana ne- spaghetti squash noma i- zucchini ye-faux noodle enye indlela yokudala yokudla isidlo sakho se-pasta ngaphandle kwephasika.
Ukudalula
Ukuqukethwe kwe-E-Commerce kuzimele ngokuqukethwe kokuhlela futhi singathola isinxephezelo mayelana nokuthenga kwakho kwemikhiqizo ngezixhumanisi kuleli khasi.
> Imithombo:
> I-Health Canada iyeluleka abantu baseCanada ukuthi Imikhiqizo Yempilo Yemvelo equkethe i-Glucomannan May Yenza Ukunquma Okubalulekile Uma Kusetshenziswe Ngemifutho Enganele. I-Health Canada. http://www.healthycanadians.gc.ca/recall-alert-rappel-avis/hc-sc/2010/13439-eng.php.
> Onakpoya I, Posadzki P, Ernst E. Ukusebenza kwe-Glucomannan Supplementation kokuqhathaniswa nokukhuluphala ngokweqile: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwezingqinamba Zemizamo Yomtholampilo Okungahleliwe. I-Journal ye-American College of Nutrition . 2014; 33 (1): 70-78. i-doi: 10.1080 / 07315724.2014.870013.
> 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-American Journal of Nutrition Clinic . Okthoba 2008 vol. 88 cha. 4 1167-1175.