Ngaba iiNoodle ezikhawulezileyo zeRamen zikulungele, okanye zilungile?

Umxholo

• Ukusilela kwizondlo eziphambili
• Isondlo
• Igcwele iSodium
• Iqulethe i-MSG kunye ne-TBHQ
• Ngaba kufuneka uzithintele iilenoodles?
• Uyenza njani i-Ramen Noodles ibe sempilweni
• Umgca osezantsi

I-Ramen noodle luhlobo lwe-noodle yangoko nangoko enanditshwa ngabantu abaninzi kwihlabathi liphela.

Ngenxa yokuba zingabizi kwaye zifuna kuphela imizuzu yokuzilungiselela, zibhenela kubantu abakwi-budget okanye bafutshane ngexesha.

Nangona ii-noodle ze-ramen ezikhawulezileyo zinokuba lula, kukho ukudideka malunga nokuba kusempilweni na ukuzitya rhoqo.

Eli nqaku lithatha ukujonga okunomdla kwi-ramen noodles kwangoko ukukunceda uthathe isigqibo sokuba ingaba esi sidlo silungeleyo sinokulingana na kukutya okunempilo.

Ukusilela kwizondlo eziphambili

I-Ramen noodles zipakishwe, uhlobo olukhawulezileyo lwenoodle eyenziwe ngomgubo wengqolowa, iioyile ezahlukeneyo zemifuno kunye nencasa.

Ii-noodle ziphekwe kwangaphambili, oko kuthetha ukuba ziye zaqanjwa kwaye emva koko umoya womile okanye uqhotswe ukunciphisa ixesha lokupheka labathengi.

I-ramen noodles ezikhawulezayo zithengiswa kwiiphakeji kunye nepakethi encinci yesinongo okanye kwiikomityi ezinokongezwa amanzi emva koko zenziwe imicroowave.

Ukulungiselela i-ramen noodles kwangoko kubandakanya ukongeza ii-noodle embizeni yamanzi abilayo anongwe. Ii-noodle nazo zinokuphekwa kwi-microwave, yiyo loo nto zihlala zikukutya okuyintloko kwabafundi beekholeji abahlala kwiindawo zokulala.

Akungabazeki ukuba i-Ramen noodle iyanambitha kwaye ilungile, kodwa ixabiso lazo lesondlo lifanele uviwo olusondeleyo.

Isondlo

Nangona ulwazi lwesondlo luyahluka phakathi kweemveliso, uninzi lwee-noodle ze-ramen ezikhawulezileyo ziphantsi kweekhalori kodwa ziswele izondlo eziphambili.

Umzekelo, enye yenkuku enencasa yenkukhu ekhawulezileyo yenkukhu ine (1):

• Iikhalori: 188
• IiCarbs: Iigrama ezingama-27
• Amanqatha onke: 7 iigrem
• Iprotheni: 5 iigrem
• Ifayibha: 1 gram
• Isodium: 891 mg
• Thiamine: I-16% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Umntu: I-13% ye-RDI
• Imanganizi: I-10% ye-RDI
• Intsimbi: I-9% ye-RDI
• Niacin: I-9% ye-RDI
• URiboflavin: I-6% ye-RDI

I-ramen noodles ezikhawulezileyo zenziwe ngomgubo wengqolowa oqiniswe ngeendlela zokwenziwa ezithile zezondlo ezifana ne-iron kunye neevithamini ze-B zokwenza i-noodle ibe nesondlo ngakumbi ().

Nangona kunjalo, abanazo izakha mzimba ezibalulekileyo, kubandakanya iproteni, ifayibha, ivithamin A, ivithamin C, ivithamin B12, calcium, nemagniziyam kunye ne potassium.

Ngaphezu koko, ngokungafaniyo nokutya okupheleleyo, ukutya okufakwe ngaphakathi njengee-noodle ze-ramen ezikhawulezileyo ziyasilela kwii-antioxidants kunye nee-phytochemicals ezichaphazela impilo ngeendlela ezininzi ().

Ngaphandle kokuthetha, bapakisha inani elifanelekileyo leekhalori ngaphandle koluhlu olubanzi lwezakhamzimba ezinokutya okunokulinganisela okuneeprotein, imifuno kunye neekhabhayithi ezimbaxa.

Nangona enye ikhonza (i-43 gram) yee-noodle ze-ramen ineekhalori ezili-188 kuphela, uninzi lwabantu lusebenzisa yonke iphakheji, elingana nokuhanjiswa kabini kunye neekhalori ezingama-371.

Kufuneka iqatshelwe into yokuba ii-noodle ze-ramen ezikhawulezileyo zahlukile kwii-noodle ezintsha ze-ramen, ezizii-noodles zemveli zase China okanye zase Japan eziqhele ukwenziwa kwifom yesuphu kwaye zifakwe izithako ezinesondlo njengamaqanda, inyama yedada kunye nemifuno.

Ngelixa ii-ramen noodles ezikhawulezileyo zibonelela ngezakha mzimba ezinjenge-iron, B iivithamini kunye ne manganese, azinayo ifayibha, iprotein kunye nezinye iivithamini kunye neeminerals.

Igcwele iSodium

Isodium yiminerali ebalulekileyo ekusebenzeni kakuhle komzimba wakho.

Nangona kunjalo, i-sodium eninzi evela kwityuwa engaphezulu ekutyeni ayiyilungelanga impilo yakho.

Elinye lawona magalelo makhulu ekutyeni ukutya kwe-sodium kukutya okucutshungulwayo, kubandakanya ukutya okuhlanganisiweyo njenge-ramen noodles ().

Ukungayisebenzisi ngokwaneleyo isodium kunxulunyaniswe neziphumo ezibi, kodwa ukuthatha okuninzi kunokuba nefuthe elibi nakwimpilo.

Umzekelo, ukutya ukutya okunetyuwa eninzi kunxulunyaniswe nomngcipheko okhulayo womhlaza wesisu, isifo sentliziyo kunye ne-stroke (,).

Ngapha koko, kubantu abathile abathathwa njengonobuzaza ngetyuwa, ukutya okunesodiyam ephezulu kunokunyusa uxinzelelo lwegazi, olunokuthi lube nefuthe elibi kwintliziyo kunye nezintso ().

Nangona kukho impikiswano malunga nokunyaniseka kokunconywayo kokungeniswa ngoku kweerigram ezimbini zesodium ngosuku ebekwe nguMbutho wezeMpilo weHlabathi, kuyacaca ukuba ukutya okunomda kakhulu kunetyuwa yeyona nto ilungileyo ().

I-ramen noodles ezikhawulezileyo ziphezulu kakhulu kwisodiyam, iphakheji enye ine-1,760 mg yesodium, okanye i-88% yengcebiso ye-2-gram ephakanyiswe yi-WHO.

Ukusetyenziswa kwephakheji enye ye-ramen noodle ngemini kuya kwenza ukuba kube nzima kakhulu ukugcina ukutya kwe-sodium kufutshane nezindululo zangoku zokutya.

Kodwa ekubeni i-ramen noodle yexabiso eliphantsi kwaye iyakhawuleza ukulungiselela, kukutya okulula ukuxhomekeka ebantwini abatywatyelwe ixesha.

Ngesi sizathu, kunokwenzeka ukuba abantu abaninzi badle i-ramen amatyeli amaninzi ngemini, enokuthi ikhokelele kwiimali ezinkulu zesodium.

I-Ramen noodles kukutya okunesodiyam ephezulu. Ukutya isodium kakhulu kunokuba nefuthe elibi kwimpilo yakho kwaye kunxulunyaniswe nomngcipheko owandayo wesifo sentliziyo, umhlaza wesisu kunye nokubetha.

Iqulethe i-MSG kunye ne-TBHQ

Njengokutya okuninzi okusetyenzisiweyo, ii-noodle ze-ramen ezikhawulezileyo zinezinto ezinje ngezixhasi zencasa kunye nezilondolozo, ezinokuba yingozi kwimpilo yakho.

I-butylhydroquinone ephezulu - eyaziwa ngokuba yi-TBHQ-sisithako esiqhelekileyo kwii-ramen noodles ezikhawulezileyo.

Sisigcinakalisi esisetyenziselwa ukwandisa ubomi beshelufu kunye nokuthintela ukonakala kokutya okugqityiweyo.

Ngelixa i-TBHQ ithathwa njengekhuselekileyo kwiidosi ezincinci kakhulu, izifundo zezilwanyana zibonise ukuba ukubonakaliswa okungapheliyo kwe-TBHQ kunokukhokelela kumonakalo we-neurological, kwandise umngcipheko we-lymphoma kwaye kubangele ukwanda kwesibindi (9).

Ngapha koko, abanye abantu abachaphazeleka kwi-TBHQ baye bafumana ukuphazamiseka kombono, kwaye izifundo zetyhubhu yovavanyo zibonise ukuba oku kulondolozwa kungonakalisa i-DNA ().

Esinye isithako esinempikiswano esifumaneka kuninzi lwee-noodle ze-ramen zangoku yi-monosodium glutamate (MSG).

Sisongezo esisetyenziselwa ukongeza incasa yokutya okunencasa kwaye sikwenze kube mnandi ngakumbi.

Abanye abantu banokuba novakalelo ngakumbi kwi-MSG kunabanye. Ukusetyenziswa kwesi sigcinakalisi kunxulunyaniswe neempawu ezinjengeentloko, isicaphucaphu, uxinzelelo lwegazi, ubuthathaka, ukuqina kwemisipha kunye nokugungxula ulusu (,).

Nangona ezi zithako zinxulunyaniswe neziphumo ezibi zempilo kwiidosi ezinkulu, amanani amancinci afunyenwe kukutya anokukhuseleka ngokumodareyithayo.

Nangona kunjalo, abo banomdla ngakumbi kwizongezo ezinje ngeMSG banokufuna ukushenxisa ii-ramen noodles ezikhawulezileyo, kunye nokunye ukutya okusetyenzwe kakhulu.

I-ramen noodles zangoko zinokuqulatha i-MSG kunye ne-TBHQ - izongezo zokutya ezinokuba yingozi kwimpilo xa isetyenziswa ngeedosi ezinkulu.

Ngaba kufuneka uzithintele iilenoodles?

Nangona ukutya kwangoko i-ramen noodles ngamanye amaxesha kungangayenzakalisi impilo yakho, ukusetyenziswa rhoqo kunxulunyaniswa nomgangatho wokutya ongalunganga kunye neziphumo ezibi zempilo.

Uphononongo kubantu abadala baseKorea abayi-6,440 bafumanisa ukuba abo bahlala besitya ii-noodles ezikhawulezileyo babengena protein, iphosphorus, calcium, iron, potassium, niacin kunye neevithamini A no-C, xa kuthelekiswa nabo bangakutyiyo oku kutya.

Ngapha koko, abo bahlala betya ii-noodles kwangoko batya kakhulu imifuno, iziqhamo, amandongomane, iimbewu, inyama kunye nentlanzi ().

Ukusetyenziswa rhoqo kwe-noodle kwangoko kuye kwayanyaniswa nomngcipheko okhulayo wesifo se-metabolic, iqela leempawu kubandakanya ukutyeba okungaphezulu kwesisu, uxinzelelo lwegazi oluphezulu, iswekile ephezulu yegazi kunye namanqanaba eepid egazi angaqhelekanga ().

Ngenxa yoko, kungcono ukuba unciphise ukutya kwakho ii-ramen noodles kwangoko kwaye ungazisebenzisi njengendawo yokutya rhoqo.

Uyenza njani i-Ramen Noodles ibe sempilweni

Kulabo abonwabela ukutya i-ramen noodles kwangoko, zininzi iindlela zokwenza oku ukutya okufanelekileyo kube sempilweni.

• Yongeza imifuno: Ukongeza imifuno emitsha okanye ephekiweyo njengeminqathe, i-broccoli, itswele okanye amakhowa kwii-ramen noodles ezikhawulezayo ziya kunceda ukongeza izondlo ezingenanto ye-ramen noodles.
• Imfumba kwiprotein: Kuba i-ramen noodle iphantsi kwiprotheyini, ukuwafaka ngamaqanda, inkukhu, intlanzi okanye i-tofu iya kukubonelela ngomthombo weprotein oya kukugcina ixesha elide.
• Khetha iinguqulelo ezinesodium ephantsi: I-ramen noodles ezikhawulezileyo ziyafumaneka kukhetho olunezantsi zesodiyamu, ezinokuthi zisike umxholo wetyuwa yesitya kakhulu.
• Bamba ipakethi yencasa: Yenza umhluzi wakho ngokudibanisa isitokhwe senkukhu esine-sodium encinci kunye namayeza amatsha kunye neziqholo kwimpilo esezantsi, nesodium esezantsi ye-ramen noodles.

Ngelixa i-ramen noodles yangoko nangoko ingumthombo wexabiso eliphantsi wekhabhohayidrethi, zininzi ezinye iindlela ezinempilo, ezinokufikeleleka zeCarb phaya.

Irayisi emdaka, ihabile kunye neetapile yimizekelo yezinto ezahlukeneyo, ezingabizi kakhulu kubantu abafuna ukugcina imali.

Ukutya okuphezulu kwii-noodle ezikhawulezileyo kunxulunyaniswe nomgangatho wokutya okungalunganga kunye nokwanda komngcipheko wesifo sentliziyo kunye nesifo se-metabolic syndrome. Ukongeza imifuno kunye neeprotein kwi-ramen yangoku yindlela elula yokunyusa umxholo wesondlo kwisidlo.

Umgca osezantsi

Nangona ii-ramen noodles ezikhawulezileyo zibonelela nge-iron, B iivithamini kunye ne manganese, azinayo ifayibha, iiprotein kunye nezinye iivithamini kunye neeminerals.

Ukongeza, i-MSG, i-TBHQ kunye nomxholo ophezulu we-sodium unokuchaphazela kakubi impilo, njengokunyusa umngcipheko wesifo sentliziyo, umhlaza wesisu kunye nesifo se-metabolic.

Ukunciphisa umda ekusebenziseni ukutya okucutshungulwayo njengee-ramen noodles ezikhawulezileyo kunye nokutya okuninzi, ukutya okungalungiswanga kuhlala kuyeyona nto ikhethekileyo kwimpilo yakho.