I-Shirataki Noodles: I-Zero-Calorie 'Ummangaliso' iiNoodles

Umxholo

• Zithini iiNoodle zeShirataki?
• Ephakamileyo kwiFibiscic viscous
• Unokukunceda ukuba wehlise ubunzima
• Ngaba unokunciphisa iSwekile yeGazi kunye namanqanaba e-insulin
• Ngomhla weCholesterol esezantsi
• Ngamana Unokuphelisa Ukuqunjelwa
• Iziphumo ebezingalindelekanga ezinokubakho
• Ungazipheka njani
• UShirataki Macaroni kunye neCheese
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Shirataki noodle kukutya okungafaniyo okugcwalisa kakhulu kodwa kuneekhalori eziphantsi.

Ezi noodles ziphezulu kwi-glucomannan, uhlobo lwefayibha enezibonelelo ezinomdla kwimpilo. Ngapha koko, i-glucomannan ibonakalisiwe ukuba ibangela ukwehla kobunzima kwizifundo ezininzi.

Eli nqaku lichaza yonke into oyifunayo malunga nee-noodle ze-shirataki, kubandakanya izibonelelo kunye nemiyalelo yokupheka.

Zithini iiNoodle zeShirataki?

Ii-noodle ze-Shirataki zinde, zii-noodle ezimhlophe. Zihlala zibizwa ngokuba zii-noodle ezingummangaliso okanye i-konjac noodles.

Zenziwe kwi-glucomannan, uhlobo lwefayibha evela kwingcambu yesityalo se-konjac.

IKonjac ikhula eJapan, China nase Mpuma mpuma Asia. Iqulethe ii-carbs ezimbalwa ezinokucoleka-kodwa uninzi lwee-carbs zayo zivela kwifluba yeglucomannan.

"I-Shirataki" yiJapan "yeengxangxasi ezimhlophe," echaza ukubonakala kwe-noodle. Zenziwe ngokuxuba umgubo we-glucomannan ngamanzi aqhelekileyo kunye namanzi amancinci ekalika, enceda ii-noodle zibambe imilo yazo.

Umxube uyabiliswa emva koko ubunjwe zii noodles okanye iziqwenga ezifana nerayisi.

I-Shirataki noodle inamanzi amaninzi. Ngapha koko, zimalunga ne-97% yamanzi kunye ne-3% yeglucomannan fiber. Zikwindawo ezisezantsi kakhulu kwiikhalori kwaye azinazo iicarbs zedible.

Iindidi ezibizwa ngokuba zii-tofu shirataki noodles ziyafana kakhulu nee-noodle zemveli ze-shirataki, kodwa nge-tofu eyongeziweyo ebonelela ngeekhalori ezimbalwa kunye nenani elincinci le-carbs ecekethekileyo.

I-Shirataki noodles kukutya okunekhalori ezisezantsi ezenziwe kwiglucomannan, uhlobo lwefayibha efumaneka kwisityalo se-konjac saseAsia.

Ephakamileyo kwiFibiscic viscous

IGlucomannan yifayibha ene-viscous ephezulu, eluhlobo lwefayibha enyibilikayo enokufunxa amanzi ukuze yenze ijeli.

Ngapha koko, i-glucomannan inokufunxa ukuya kumaxesha angama-50 ubunzima bayo emanzini, njengoko kubonisiwe kumxholo wamanzi aphezulu kakhulu e-shirataki ().

Ezi noodles zihamba kwinkqubo yokucola ukutya ngokucotha kakhulu, ekunceda ukuba uzive ugcwele kwaye ulibazise ukufunxeka kwezondlo kwigazi lakho ().

Ukongeza, imisebenzi yefayibha ebonakalayo njenge-prebiotic. Yondla iibhaktheriya ezihlala kwikholoni yakho, ekwabizwa ngokuba yiflu flora okanye i-microbiota.

Kwikholoni yakho, iibhaktheriya zivundisa ifayibha kwi-fatty chain fatty, ezinokulwa nokudumba, zomeleze ukusebenza komzimba kunye nokubonelela ngezinye izibonelelo zempilo (,,).

Uphononongo lwabantu lwakutsha nje luqikelele ukuba ukubila i-glucomannan kwi-fatty chain fatty acids kuvelisa ikhalori nganye ngegram ye fiber ().

Kuba i-ounce ye-4 (113-gram) eqhelekileyo enika ii-noodle ze-shirataki iqulethe malunga ne-1-3 yeegram ze-glucomannan, kukutya okungenakhalori, ngaphandle kwe-carb.

IGlucomannan yifayibha ebonakalayo enokubamba emanzini kunye nokucothisa ukwetyisa. Kwikholoni yakho, ifakwa kwi-fatty chain fatty acids ezinokubonelela ngezibonelelo ezininzi zempilo.

Unokukunceda ukuba wehlise ubunzima

I-Shirataki noodles inokuba sisixhobo esinamandla sokulahleka kobunzima.

I-fiber yabo ebonakalayo ilibazisa ukukhupha isisu, ke uhlala ugcwele ixesha elide kwaye uphele utya kancinci (7,).

Ukongeza, ukubila ifayibha kwi-fatty chain fatty acids kunokubangela ukukhutshwa kwe-gut gut eyonyusa iimvakalelo zokugcwala ().

Ngaphezu, ukuthatha i-glucomannan ngaphambi kokutya ii-carbs ezininzi kubonakala ngathi kunciphisa amanqanaba e-hormone ye-ghrelin ().

Olunye uphononongo lwezifundo ezisixhenxe lufumanise ukuba abantu abathathe i-glucomannan kwiiveki ezi-4 ukuya kwezi-8 baphulukana neeponti ezi-3-5.5.5 (1.4-2.5 kg) ().

Kwisifundo esinye, abantu abathathe i-glucomannan yodwa okanye nezinye iintlobo zefayibha baphulukana nobunzima obuninzi kukutya okuneekhalori ezisezantsi, xa kuthelekiswa neqela le-placebo ().

Kwesinye isifundo, abantu abatyebe kakhulu abathathe i-glucomannan yonke imihla iiveki ezisibhozo baphulukana neepawundi ezi-5.5 (2.5 kg) bengakhange batye kancinane okanye batshintshe indlela yabo yokwenza umthambo ().

Nangona kunjalo, olunye uphononongo lweeveki ezisibhozo alubonanga mahluko ekulahlekeni kwesisindo phakathi kwabantu abatyebe kakhulu kunye nabatyebe kakhulu abathathe i-glucomannan kunye nabo bangakhange (13).

Kuba ezi zifundo zisebenzise i-2-4 yeegram ze-glucomannan kwithebhulethi okanye kwifom yokongeza ethathwe ngamanzi, ii-noodle ze-shirataki zinokuba neziphumo ezifanayo.

Nangona kunjalo, akukho zifundo zifumanekayo kwii-noodle ze-shirataki ngokuthe ngqo.

Ukongeza, ixesha linokudlala indima. Izongezo zeGlucomannan zihlala zithathwa ukuya kwiyure ngaphambi kwesidlo, ngelixa ii-noodles ziyinxalenye yesidlo.

IGlucomannan ikhuthaza iimvakalelo zokugcwala ezinokubangela ukuncitshiswa kokutya ikhalori kunye nokukhokelela ekulahlekelweni kwesisindo.

Ngaba unokunciphisa iSwekile yeGazi kunye namanqanaba e-insulin

I-Glucomannan ibonakalisiwe ukunceda ukunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile kunye ne-insulin ukumelana (,,,,).

Kuba ifayibha ebonakalayo ilibazisa ukukhupha isisu, iswekile yegazi kunye namanqanaba e-insulin anyuka ngokuthe chu njengoko izondlo zingena kwigazi lakho ().

Kwisifundo esinye, abantu abanesifo seswekile sesi-2 abathathe i-glucomannan iiveki ezintathu babenonciphiso olukhulu kwi-fructosamine, ephawula amanqanaba eswekile yegazi ().

Kwesinye isifundo, abantu abanesifo seswekile sesi-2 abathathe idosi enye yeglucomannan ngaphambi kokuba batye iswekile babeneqondo eliphantsi kakhulu leswekile yegazi kwiiyure ezimbini kamva, xa kuthelekiswa neswekile yegazi labo emva kwe-placebo ().

I-Shirataki noodles zinokulibazisa ukukhupha isisu, ezinokukunceda ukuthintela i-spikes yegazi emva kokutya.

Ngomhla weCholesterol esezantsi

Izifundo ezininzi zikwacebisa ukuba i-glucomannan inokunceda ukuthoba amanqanaba e-cholesterol (,,,,).

Abaphandi baqaphela ukuba i-glucomannan inyusa isixa se-cholesterol esikhutshiweyo esitulweni ukwenzela ukuba incinci iphinde ibuyiselwe kwigazi lakho ().

Ukuphononongwa kwezifundo ezili-14 kufumanise ukuba i-glucomannan yehlise i-cholesterol "embi" ye-LDL ngomndilili we-16 mg / dL kunye ne-triglycerides ngomndilili we-11 mg / dL ().

Izifundo zibonisa ukuba i-glucomannan inokunceda ukuthoba amanqanaba e-cholesterol "amabi" e-LDL kunye ne-triglyceride.

Ngamana Unokuphelisa Ukuqunjelwa

Abantu abaninzi banokuqhinwa okungapheliyo okanye ukuhamba rhoqo kwamathumbu ekunzima ukuwadlula.

IGlucomannan ibonakalise unyango olusebenzayo lokuqhinwa kubantwana nakubantu abadala (,,,,).

Kwisifundo esinye, ukuqhina okunzima kunyangwe ngempumelelo kwi-45% yabantwana abathatha i-glucomannan, xa kuthelekiswa ne-13% kuphela yeqela lolawulo ().

Kubantu abadala, izongezo ze-glucomannan zonyusa ukuhamba kwamathumbu rhoqo, amanqanaba enzuzo yegciwane le-bacteria kunye nemveliso ye-asidi enamafutha (,).

IGlucomannan inokunyanga ngokuqhinwa ebantwaneni nasebantwini abadala ngenxa yeziphumo zayo zesisu kunye nezibonelelo zempilo yamathumbu.

Iziphumo ebezingalindelekanga ezinokubakho

Kweminye, i-glucomannan kwi-shirataki noodles inokubangela imicimbi yokugaya ethambileyo, enjengezitulo ezikhululekileyo, ukuqunjelwa kunye nokuqunjelwa ().

Nangona kunjalo, kufanele kuqatshelwe ukuba i-glucomannan ifunyenwe ikhuselekile kuzo zonke iidosi ezivavanyiweyo kwizifundo.

Nangona kunjalo-njengoko kunjalo kuyo yonke ifayibha-kungcono ukwazisa i-glucomannan kwisidlo sakho ngokuthe ngcembe.

Ukongeza, i-glucomannan inokunciphisa ukufakwa kwamayeza athile, kubandakanya neziyobisi zeswekile. Ukuthintela oku, thatha amayeza akho ubuncinci iyure enye okanye iiyure ezine emva kokutya ii-noodle ze-shirataki.

Ii-noodle ze-Shirataki zikhuselekile ukuba zingatya kodwa zinokubangela imicimbi yokugaya ukutya kwabanye. Banokunciphisa ukufakwa kwamayeza athile.

Ungazipheka njani

Ii-noodle zeShirataki zinokubonakala zinzima ukuzilungiselela ekuqaleni.

Zipakishwe kulwelo olunuka iintlanzi, eneneni ngamanzi acwengileyo athe afunxa ivumba lengcambu yekonjac.

Ke ngoko, kubalulekile ukuba ziwasuse kakuhle kangangemizuzu embalwa phantsi kwamanzi acocekileyo, abalekayo. Oku kufuneka kususe uninzi lwevumba.

Kuya kufuneka ubashushu ii-noodles kwi-skillet kangangemizuzu eliqela ngaphandle kwamafutha ongezelelweyo.

Eli nyathelo lisusa nawaphi na amanzi agqithisileyo kwaye ivumela ii-noodle ukuba zithathe ubume obufana ne-noodle. Ukuba amanzi amaninzi ahlala, baya kuba ngumushy.

Nantsi iresiphi elula ye-shirataki ye-noodle enezithako ezimbalwa kuphela:

UShirataki Macaroni kunye neCheese

Ikhonza 1-2

Kule recipe, kungcono ukusebenzisa iintlobo ezimfutshane ze-shirataki, ezinje nge-ziti- okanye ii-noodles ezimile njengerayisi.

Izithako:

• Iphakheji eyi-1 (ii-ounces ezisi-7 okanye i-200 grams) yee-noodle ze-shirataki okanye irayisi ye-shirataki.
• Ioyile yomnquma okanye ibhotolo yokuthambisa i-ramekin, isitya esincinci sokubhaka.
• Ii-ounces ezi-3 (85 iigrem) zeshizi eguliweyo cheddar.
• 1 icephe lebhotela.
• I-1/2 ithisipuni yetyuwa yolwandle.

Imikhombandlela:

1. Ukuphelisa i-oven ukuya kuma-350 ° F (175 ° C).
2. Hlanganisa ii-noodle phantsi kwamanzi abalekayo ubuncinci imizuzu emibini.
3. Dlulisa i-noodle kwi-skillet kwaye upheke ubushushu obuphakathi kangangemizuzu emi-5 ukuya kwezi-10, uvuselele ngamanye amaxesha.
4. Ngelixa ii-noodle zipheka, gcoba ikomityi yekomityi ye-2 ngeoyile yeoyile okanye ibhotolo.
5. Dlulisa ii-noodle eziphekiweyo kwibhokhwe, yongeza izithako eziseleyo kwaye uvuselele kakuhle. Bhaka imizuzu engama-20, susa ehovini kwaye usebenze.

Ii-noodles ze-Shirataki zinokusetyenziswa endaweni yepasta okanye irayisi nakweyiphi na isitya.

Nangona kunjalo, zihlala zisebenza kakuhle kwiindlela zokupheka zaseAsia. Ii-noodles azinancasa kodwa ziya kuyifumana incasa yesosi kunye nesinongo kakuhle.

Ukuba ungathanda ukuzama i-shirataki noodles, unokufumana ukhetho olubanzi kwiAmazon.

I-noodle zeShirataki kulula ukuzilungiselela kwaye zinokusetyenziswa kwizitya ezahlukeneyo. Ziyimnandi ngokukhethekileyo kwiindlela zokupheka zaseAsia.

Umgca osezantsi

Ii-noodle ze-Shirataki zithathe indawo enkulu yee-noodle zesiko.

Ukongeza ekubeni sezantsi kakhulu kwiikhalori, zikunceda uzive ugcwele kwaye kunokuba luncedo ekulahlekeni kwesisindo.

Ayisiyiyo loo nto kuphela, kodwa ikwanazo izibonelelo zenqanaba leswekile yegazi, icholesterol kunye nempilo yokwetyisa.