Ngaba iiNoodle ezikhawulezileyo zikulungele?

Umxholo

• Zithini iiNoodle ezikhawulezileyo?
• Amanqaku esondlo kwiiNoodle ezikhawulezileyo
• Ziphantsi kwiikhalori, kodwa ziphantsi kwiFibre nakwiProteni
• IiNoodle ezikhawulezayo zinokubonelela ngeeMicronutrients ezibalulekileyo
• IiNoodle ezikhawulezayo zine-MSG
• Ukungeniswa kwee-Noodle ezikhawulezileyo kunokunxulunyaniswa noMgangatho wokuTya okungalunganga
• Ziphezulu kwiSodium
• Ungazikhetha njani iiNoodle eziTyebileyo kwangoko
• Umgca osezantsi

Ii-noodle ezikhawulezayo kukutya okuthandwayo okulula okutyiwa kwihlabathi liphela.

Nangona zingabizi kwaye kulula ukuzilungiselela, kukho impikiswano malunga nokuba ingaba baneziphumo ezibi kwezempilo.

Kungenxa yokuba ziqulathe izakhamzimba ezimbalwa kunye nexabiso eliphezulu le-sodium kunye ne-MSG.

Eli nqaku lijonga iziphumo ezinokubakho ze-noodles kwangoko kwezempilo.

Zithini iiNoodle ezikhawulezileyo?

Ii-noodle ezikhawulezayo luhlobo lwe-noodle esele iphekwe, ihlala ithengiswa kwiipakethi ezizodwa okanye iikomityi nezitya.

Izithako eziqhelekileyo kwiiodle zibandakanya umgubo, ityuwa kunye neoyile yesundu. Iipakethi zokunambitha ngokubanzi ziqulathe ityuwa, isinongo kunye ne-monosodium glutamate (MSG).

Emva kokuba ii-noodle zenziwe kumzi-mveliso, ziyabiliswa, zomiswe kwaye zipakishwe (1).

Iphakheji nganye inebhloko yee-noodles ezomileyo kunye nepakethi yokunambitha kunye / okanye ioyile yokunonga. Abathengi bayapheka okanye bathambise ibhloko yee-noodle emanzini ashushu kunye nencasa ngaphambi kokuyitya.

Iimpawu ezithandwayo ze-noodles kwangoko zibandakanya:

• Phezulu eRamen
• Iindebe zeeNoodle
• UMaruchan
• Mnu
• Sapporo Ichiban
• IiNoodles zeKabuto

Ii-noodle ezikhawulezileyo zii-noodle esele ziphekiwe esele zitshisiwe zaza zomiswa. Zihlala zifakwe emanzini ashushu ngaphambi kokuba zityiwe.

Amanqaku esondlo kwiiNoodle ezikhawulezileyo

Nangona kunokubakho ukungafani okuhle phakathi kweemveliso ezahlukeneyo kunye neencasa ze-noodles ezikhawulezileyo, uninzi lweentlobo zinezondlo ezithile ezifanayo.

Uninzi lweentlobo zeeodle ezikhawulezileyo zihlala ziphantsi kweekhalori, ifayibha kunye neeprotheyini, ngamaxabiso aphezulu amafutha, iikhabhohayidi, isodiyam kunye nemicronutrients.

Ukutya okukodwa kwe-ramen noodles enenkomo yenkomo iqulethe ezi zondlo (2):

• Iikhalori: 188
• IiCarbs: Iigrama ezingama-27
• Amanqatha onke: 7 iigrem
• Amafutha agcwalisiweyo: Iigrama ezi-3
• Iprotheni: 4 iigrem
• Ifayibha: 0.9 iigrem
• Isodium: 861 mg
• Thiamine: Iipesenti ezingama-43 ze-RDI
• Umntu: Iipesenti ezili-12 ze-RDI
• Imanganizi: I-11% ye-RDI
• Intsimbi: I-10% ye-RDI
• Niacin: I-9% ye-RDI
• URiboflavin: I-7% ye-RDI

Gcina ukhumbula ukuba iphakheji enye ye-ramen iqulethe ii-servings ezimbini, ke ukuba uyayitya yonke ipakethe kwindawo enye, iimali ezingasentla zingaphindeka kabini.

Kukwafanelekile ukuba uqaphele ukuba kukho ezinye iintlobo ezikhethekileyo ezikhoyo ezithengiswayo njengezinto ezinempilo. Ezi zingenziwa kusetyenziswa iinkozo ezipheleleyo okanye zibe namanani asezantsi esodiyam okanye amafutha.

Uninzi lweeodle ezikhawulezileyo ziphantsi kweekhalori, ifayibha kunye neeproteni, kodwa zinamafutha amaninzi, iikhabhohayidi, isodiyam kunye nezinye izakha mzimba.

Ziphantsi kwiikhalori, kodwa ziphantsi kwiFibre nakwiProteni

Ngeekhalori ezili-188 ngokusebenza, ii-noodle ezikhawulezileyo zisezantsi kwiikhalori kunezinye iintlobo zepasta (2).

Ukuhanjiswa kwe-lasagna esele ipakishwe, umzekelo, iqulethe iikhalori ezingama-377, ngelixa ukuhanjiswa kwespaghetti enkonkxiweyo kunye neebhola zenyama ineekhalori ezingama-257 (3, 4).

Kungenxa yokuba ii-noodle ezikhawulezileyo zisezantsi kwiikhalori, ukuzitya kungakhokelela ekulahlekeni kobunzima.

Kwelinye icala, abantu abaninzi badla ipakethi yonke ye-noodle kwindawo enye, oko kuthetha ukuba batya iisevisi ezimbini.

Kukwabalulekile ukuba uqaphele ukuba ii-noodle ezikhawulezileyo ziphantsi kwifayibha kunye neeprotein, ezinokuthi zingazenzi ukhetho olufanelekileyo xa kuziwa ekunciphiseni ubunzima.

Iiprotein zibonisiwe zonyusa iimvakalelo zokugcwala kwaye zinciphise indlala, zisenza isixhobo esisebenzayo kulawulo lobunzima (,).

Ifayibha, kwelinye icala, ihamba kancinci kwindlela yokugaya ukutya, inceda ukukhuthaza iimvakalelo zokugcwala ngelixa isongeza ukunciphisa umzimba (,).

Ngee-4 gram zeprotheyini kunye ne-1 gram yefayibha ngokuhambisa, ukukhonzwa kwee-noodle ezikhawulezileyo ngekhe zenze lukhulu kwindlala yakho okanye kumanqanaba okugcwala. Ke nangona ziphantsi kweekhalori, isenokungazuzisi esinqeni sakho (2).

Ii-noodle ezikhawulezileyo ziphantsi kweekhalori, ezinokukunceda ukunciphisa ukutya kwekhalori. Nangona kunjalo, zikwindawo encinci kwifayibha kunye neeprotein kwaye ayinakuxhasa ukunciphisa umzimba okanye ikwenze uzive ugcwele kakhulu.

IiNoodle ezikhawulezayo zinokubonelela ngeeMicronutrients ezibalulekileyo

Ngaphandle kokuba iphantsi kwezinye izakhamzimba ezinje ngefayibha kunye neeprotein, ii-noodles ezikhawulezayo zinezinto ezininzi zemicronutrients, kubandakanya i-iron, i-manganese, i-folate kunye ne-B.

Ezinye ii-noodles ezikhawulezileyo zikomelezwa ngezongezo ezongezelelekileyo.

E-Indonesia, malunga nesiqingatha see-noodles ezikhawulezileyo ziqiniswa ngeevithamini kunye neeminerals, kubandakanya ne-iron. Olunye uphononongo lufumanise ukuba ukutya ubisi oluqiniswe nge-iron kunye nee-noodle kunganciphisa umngcipheko we-anemia, imeko ebangelwe kukusilela kwentsimbi ().

Ukongeza, ezinye ii-noodles ezikhawulezileyo zenziwa kusetyenziswa umgubo wengqolowa onqatyisiweyo, obonakalise ukubakho kokunyusa ukutya okune-micronutrient ngaphandle kokutshintsha incasa okanye ubume bemveliso yokugqibela ().

Uphando lukwabonakalisile ukuba ukutya ii-noodles ezikhawulezileyo kunokunxulunyaniswa nokwanda kokungeniswa kwee-micronutrients ezithile.

Uphononongo luka-2011 luthelekisa ukufunxeka kwabathengi abangama-6,440 abasebenzisa i-noodle kwangoko kunye nabasebenzisi be-noodle abangasasebenziyo.

Abo batya ii-noodles kwangoko babenobungakanani obukhulu be-31% ye-thiamine kunye ne-16% ephezulu yokutya i-riboflavin kunabo bangakhange batye ii-noodles kwangoko ().

Ezinye iintlobo zeeodles ezikhawulezileyo ziqinisiwe ukongeza iivithamini kunye neeminerals. Ukungeniswa kwangoko kwe-noodle kunokunxulunyaniswa nokutya okuphezulu kwe-riboflavin kunye ne-thiamine.

IiNoodle ezikhawulezayo zine-MSG

Uninzi lweeodle ezikhawulezileyo zinezinto ezaziwa ngokuba yi-monosodium glutamate (MSG), ukutya okuqhelekileyo okusetyenziselwa ukongeza incasa kukutya okugqityiweyo.

Nangona i-FDA ibona i-MSG njengekhuselekileyo ekusebenziseni, iziphumo ezinokubakho kwimpilo zihlala zinempikiswano ().

E-US, iimveliso eziqulathe ii-MSG zongezwa ukuba zitsho njalo kwileyibhile yezithako ().

I-MSG ikwafumaneka ngokwendalo kwiimveliso ezinjengeprotheni yemifuno enamanzi, ukukhutshwa kwegwele, ukukhutshwa kwesoya, iitumato kunye netshizi.

Olunye uphononongo luye lwadibanisa ukusetyenziswa kwe-MSG ephezulu kakhulu ekuzuzeni ubunzima kunye nokunyusa uxinzelelo lwegazi, iintloko kunye nobucaphucaphu (,).

Nangona kunjalo, olunye uphononongo alufumananga nxu lumano phakathi kobunzima kunye ne-MSG xa abantu beyisebenzisa ngexabiso eliphakathi ().

Olunye uphando luye lwacebisa ukuba i-MSG inokuba nefuthe elibi kwimpilo yengqondo. Olunye uvavanyo lweetyhubhu zovavanyo lufumanise ukuba i-MSG inokubangela ukudumba kunye nokufa kweeseli zobuchopho ezivuthiweyo.

Nangona kunjalo, olunye uphando lubonakalisile ukuba i-MSG yokutya isenokuba nefuthe elincinci kwimpilo yengqondo, kuba nezixa ezikhulu azikwazi ukuwela isithintelo segazi nengqondo ().

Nangona i-MSG ikhuselekile kumodareyitha, abanye abantu banokuba novakalelo kwi-MSG kwaye kufuneka banciphise ukutya kwabo.

Le meko yaziwa ngokuba luphawu lwe-MSG. Abagulayo banokuba neempawu ezinje ngeentloko, ukuqina kwemisipha, ukuba ndindisholo kunye nokutswina ().

Ii-noodle ezikhawulezayo zihlala ziqulathe i-MSG, enokubangela iziphumo ezibi kwiidosi eziphezulu kwaye inokubangela iimpawu kwabo banovakalelo.

Ukungeniswa kwee-Noodle ezikhawulezileyo kunokunxulunyaniswa noMgangatho wokuTya okungalunganga

Olunye uphando lufumanise ukuba ukusetyenziswa rhoqo kwee-noodles kwangoko kunokunxulunyaniswa nomgangatho wokutya ongalunganga.

Olunye uphononongo luthelekise izidlo zabathengi be-noodle kwangoko kunye nabasebenzisi be-noodle abangakhawuleziyo.

Ngelixa abathengi be-noodle kwangoko babenokonyuka kokutya kwezinto ezimbalwa ezikhethiweyo, babenokuncipha kakhulu kokutya kweprotein, calcium, ivithamin C, i-phosphorus, i-iron, i-niacin kunye ne-vitamin A.

Ukongeza, uphononongo lufumanise ukuba abathengi abasebenzisa i-noodle kwangoko banokunyuka kwesodium kunye neekhalori ngokuthelekiswa nabasebenzisi be-noodle abangasetyenziswanga kwangoko ().

Ii-noodle ezikhawulezayo zinokunyusa umngcipheko wokuba nesifo se-metabolic syndrome, imeko eyonyusa umngcipheko wesifo sentliziyo, isifo seswekile kunye nokubetha.

Uphononongo luka-2014 lujonge kwizidlo zabantu abadala abayi-10,711. Kufumanise ukuba ukutya ii-noodles kwangoko ubuncinci kabini ngeveki kunyuse umngcipheko wesifo se-metabolic syndrome kwabasetyhini ().

Olunye uphononongo lujonge imeko ye-vitamin D kunye nokunxibelelana kwayo nezinto zokutya kunye nendlela yokuphila kubantu abadala abayi-3,450.

Ukungeniswa kwee-noodles kwangoko kwakudityaniswa namanqanaba anciphisiweyo e-vithamini D. Kwakunxulunyaniswa nokutyeba kakhulu, indlela yokuphila kunye nokutya iziselo ezineswekile ().

Izifundo zibonisa ukuba ukutya i-noodle kwangoko kunokunxulunyaniswa nokutya okuphezulu kwesodium, iikhalori kunye namafutha kunye nokutya okuncinci kweprotein, iivithamini kunye neeminerals.

Ziphezulu kwiSodium

Inkonzo enye yee-noodles ezikhawulezayo ine-861 mg yesodium.

Nangona kunjalo, ukuba uyayitya yonke ipakethe, eso sixa siphindwe kabini ukuya kwi-1,722 mg yesodiyam (2).

Kukho ubungqina obubonisa ukuba ukutya okunesodiyam ephezulu kunokuba nefuthe elibi kubantu abathile abaqwalaselwa njenge-salt-sensitive.

Aba bantu banokuchaphazeleka ngakumbi kwiziphumo zesodiyam kwaye ukonyuka kokutya kwesodium kunokubangela ukonyuka koxinzelelo lwegazi ().

Abo bantsundu, ngaphezulu kweminyaka engama-40 ubudala okanye abanembali yosapho yoxinzelelo lwegazi lolona lolona luchaphazelekayo ().

Izifundo zibonise ukuba ukunciphisa ukutya kwe-sodium kunokuba luncedo kwabo banolwazelelelo ngetyuwa.

Olunye uphononongo lujonge kwiziphumo zokunciphisa ityuwa kubathathi-nxaxheba abangama-3,153. Kubathathi-nxaxheba ngoxinzelelo oluphezulu lwegazi, i-1,000-mg nganye yokuncitshiswa kokutya kwe-sodium kukhokelela ekunciphiseni kwe-0.94 mmHg koxinzelelo lwegazi ().

Olunye uphononongo lulandele abantu abadala abasemngciphekweni wokukhula koxinzelelo lwegazi ngaphezulu kweminyaka eyi-10-15 yokuvavanya iziphumo zexesha elide zokuncitshiswa kwetyuwa.

Ekugqibeleni, kwafumanisa ukuba ukunciphisa ukutya kwe-sodium kunciphise umngcipheko wesiganeko sentliziyo ukuya kuthi ga kwi-30% ().

Ii-noodle ezikhawulezileyo ziphezulu kwi-sodium, enokuthi inxulunyaniswe noxinzelelo lwegazi oluphezulu kubantu abanolwazelelelo ngetyuwa.

Ungazikhetha njani iiNoodle eziTyebileyo kwangoko

Ukuba uyayonwabela indebe yeoodles ngamanye amaxesha, kukho iindlela zokwenza ukuba ube sempilweni.

Ukuchola ii-noodle ezikhawulezileyo ezenziwe ngeenkozo ezipheleleyo, umzekelo, kunokunyusa umxholo wefayibha kunye nokunyusa iimvakalelo zokugcwala.

Ii-noodle ezikhawulezileyo zesodium nazo ziyafumaneka kwaye zinokunceda ukuzisa ukutya kwakho isodiyam yosuku.

Ugqirha McDougall's, Koyo kunye neLotus Foods ziintengiso ezimbalwa ezithengisa ezinye iintlobo ezisempilweni zeoodles ezikhawulezileyo.

Unokusebenzisa ii-noodle zakho ezisisiseko njengesiseko kwaye uziphakamise ngezithako ezisempilweni ukwenza isidlo esirhangqiweyo.

Ukuphosa eminye imifuno kunye nomthombo olungileyo weprotein kunokwandisa iprofayili yesondlo kwisidlo sangokuhlwa sodolo.

Ukukhetha ii-noodle ezikhawulezileyo ezisezantsi kwisodiyam okanye ezenziwe kwimbewu epheleleyo zinokunika ii-noodle zakho kwangoko uhlaziyo olusempilweni. Ukongeza imifuno kunye nomthombo weprotheni kunokunceda ukujikeleza.

Umgca osezantsi

Ukumodareyitha, kubandakanya ii-noodles ezikhawulezayo ekudleni kwakho ngekhe kuza neziphumo ezibi zezempilo.

Nangona kunjalo, zincinci kwizondlo, ngoko ungazisebenzisi njengesiqhelo ekudleni kwakho.

Ngaphezu koko, ukusetyenziswa rhoqo kunxulunyaniswa nomgangatho wokutya okungalunganga kunye nokwanda komngcipheko wesifo se-metabolic syndrome.

Ngokubanzi, ukumodareyitha ukusebenzisa kwakho, khetha iintlobo ezisempilweni kwaye wongeze eminye imifuno kunye nomthombo weprotini.

Ngamaxesha athile ukonwabela ii-noodles ezikhawulezileyo kulungile - ukuba nje ugcina ukutya okunempilo okunye nokujikeleziswa kakuhle.