Kodi Zakudya Zakudya Zakudya Zakudya Zoyipa

Zamkati

• Kodi Zakudyazi Zomwe Zili Pompopompo Ndi Ziti?
• Mfundo Zakudya Zakudya Zakudya Zakudya Zam'madzi
• Zili Zochepa Kwambiri, Komanso Zilibe Mafuta ndi Mapuloteni
• Zakudyazi Zapompo Zitha Kupereka Ma Micronutrients Ofunika
• Zakudyazi Zomwe Zili Pompopompo Zili ndi MSG
• Kudya Zakudyazi Zomwe Zili Pompopompo Zitha Kuphatikizidwa Ndi Zakudya Zosavomerezeka
• Ali Pamwamba pa Sodium
• Momwe Mungasankhire Zakudyazi Zakudya Zabwino Kwambiri
• Mfundo Yofunika Kwambiri

Zakudyazi Instant ndi chakudya chodziwika bwino chodyedwa padziko lonse lapansi.

Ngakhale ndiotsika mtengo komanso yosavuta kukonzekera, pali kutsutsana ngati ali ndi zovuta m'thupi lawo kapena ayi.

Izi ndichifukwa choti zili ndi michere yochepa komanso kuchuluka kwa sodium ndi MSG.

Nkhaniyi ikuwona zomwe zingachitike chifukwa chakumwa kwakanthawi m'thupi.

Kodi Zakudyazi Zomwe Zili Pompopompo Ndi Ziti?

Zakudyazi zanthawi yomweyo ndi mtundu wa Zakudyazi zophikidwa kale, zomwe zimagulitsidwa m'mapaketi kapena makapu ndi mbale.

Zosakaniza zomwe zimapezedwa ndi Zakudyazi zimaphatikizapo ufa, mchere ndi mafuta amanjedza. Mapaketi onunkhira amakhala ndi mchere, zokometsera komanso monosodium glutamate (MSG).

Zakudyazi zikapangidwa mufakitore, zimakhala zotentha, zouma ndikupakidwa (1).

Phukusi lililonse limakhala ndi mtedza wouma komanso paketi yamanunkhira ndi / kapena mafuta okometsera. Ogula amaphika kapena kuthira Zakudyazi m'madzi otentha ndi kununkhira asanadye.

Mitundu yotchuka ya Zakudyazi zapanthawi yomweyo ndi monga:

• Pamwamba Ramen
• Zakudyazi za Cup
• Maruchan
• Bambo Zakudyazi
• Sapporo Ichiban
• Zakudya Zam'madzi za Kabuto

Zakudyazi zapompopompo ndi Zakudyazi zophikidwa kale zomwe zakhala zikuwotchera komanso zouma. Nthawi zambiri amaviikidwa m'madzi otentha asanadye.

Mfundo Zakudya Zakudya Zakudya Zakudya Zam'madzi

Ngakhale pakhoza kukhala kusiyanasiyana kwakukulu pakati pamitundu yosiyanasiyana ndi kununkhira kwa Zakudyazi zamtundu wina, mitundu yambiri ili ndi michere yofananira.

Mitundu yambiri yama noodle amakono amakhala ndi ma calories ochepa, CHIKWANGWANI ndi mapuloteni, okhala ndi mafuta ochulukirapo, ma carbs, sodium ndikusankha micronutrients.

Chakudya chimodzi chokometsera ng'ombe chomwe chimakhala ndi ng'ombe chimakhala ndi michere (2):

• Ma calories: 188
• Ma carbs: 27 magalamu
• Mafuta onse: 7 magalamu
• Mafuta okhuta: 3 magalamu
• Mapuloteni: 4 magalamu
• CHIKWANGWANI: 0,9 magalamu
• Sodiamu: 861 mg
• Thiamine: 43% ya RDI
• Zolemba: 12% ya RDI
• Manganese: 11% ya RDI
• Chitsulo: 10% ya RDI
• Niacin: 9% ya RDI
• Riboflavin: 7% ya RDI

Kumbukirani kuti phukusi limodzi la ramen limakhala ndi ma servings awiri, chifukwa chake ngati mukudya phukusi lonse nthawi imodzi, ndalamazo zili pamwambapa.

Ndiyeneranso kudziwa kuti pali mitundu ina yapadera yomwe ikupezeka yomwe imagulitsidwa ngati njira zathanzi. Izi zitha kupangidwa pogwiritsa ntchito mbewu zonse kapena zimakhala ndi sodium kapena mafuta ochepa.

Zakudyazi zambiri zam'kanthawi kochepa ndizochepa, zopatsa mphamvu komanso zomanga thupi, koma mafuta ambiri, carbs, sodium ndi micronutrients.

Zili Zochepa Kwambiri, Komanso Zilibe Mafuta ndi Mapuloteni

Pokhala ndi zopatsa mphamvu 188 potumizira, Zakudyazi zam'kanthawi kochepa zimakhala zochepa kuposa mitundu ina ya pasitala (2).

Mwachitsanzo, kugwiritsira ntchito lasagna yoyikiratu kale, kumakhala ndi ma calories 377, pomwe spaghetti yamzitini ndi ma meatballs ali ndi ma calories 257 (3, 4).

Chifukwa ma noodle amphindi amakhala ndi ma calories ochepa, kuwadya kungapangitse kuti muchepetse thupi.

Kumbali inayi, anthu ambiri amadya paketi yonse yamtundu umodzi nthawi imodzi, kutanthauza kuti akudya magawo awiri.

Ndikofunikanso kuzindikira kuti Zakudyazi zam'madzi zimangokhala ndi fiber komanso zomanga thupi zochepa, zomwe sizingawapange kukhala njira yabwino kwambiri pakuchepa.

Mapuloteni awonetsedwa kuti amachulukitsa kukhuta ndikuchepetsa njala, ndikupangitsa kukhala chida chothandiza pakuwongolera kunenepa (,).

Komabe, CHIKWANGWANI chimayenda pang'onopang'ono kudzera m'mimba, ndikuthandizira kulimbikitsa kukhuta ndikuthandizira kutaya thupi (,).

Ndi ma gramu 4 okha a mapuloteni ndi 1 gramu ya fiber pakatumikira, kutumizidwa kwa Zakudyazi zam'manja mwachidziwikire sikungapangitse kuti muzimva njala kapena kukhuta. Chifukwa chake ngakhale mulibe mafuta ochepa, mwina sangapindule m'chiuno mwanu (2).

Zakudyazi zaposachedwa ndizochepa ma calories, zomwe zingathandize kuchepetsa kudya kwa kalori. Komabe, amakhalanso ndi fiber komanso mapuloteni ochepa ndipo sangathandizire kuchepa thupi kapena kukupangitsani kumva kuti ndinu okhuta.

Zakudyazi Zapompo Zitha Kupereka Ma Micronutrients Ofunika

Ngakhale amakhala ochepa mu michere yambiri monga fiber ndi protein, Zakudyazi zam'manja zimakhala ndi micronutrients zingapo, kuphatikiza ayironi, manganese, folate ndi mavitamini a B.

Zakudya zina zamphindi zimalimbikitsidwanso ndi zowonjezera zowonjezera.

Ku Indonesia, pafupifupi theka la Zakudyazi zam'thupi zimakhala ndi mavitamini ndi michere, kuphatikiza chitsulo. Kafukufuku wina adapeza kuti kumwa mkaka wokhala ndi chitsulo komanso Zakudyazi kumatha kuchepetsa chiopsezo cha kuchepa kwa magazi m'thupi, vuto lomwe limayamba chifukwa chosowa chitsulo ().

Kuphatikiza apo, Zakudyazi zina zimapangidwa pogwiritsa ntchito ufa wokhala ndi mipanda yolimba, yomwe yawonetsa kuthekera kokuwonjezera kuchuluka kwa michere osasintha kukoma kapena kapangidwe kazotulutsa chomaliza ().

Kafukufuku wasonyezanso kuti kudya Zakudyazi pompopompo kumatha kuphatikizidwa ndi kuchuluka kwa zakumwa zina zama micronutrients.

Kafukufuku wa 2011 adafanizira kudya kwa michere kwa ogwiritsa ntchito Zakudya zam'madzi za 6,440 osagwiritsa ntchito mankhwala osokoneza bongo.

Omwe adadya Zakudyazi pompopompo adadya 31% ya thiamine komanso 16% yokwanira ya riboflavin kuposa omwe sanadye Zakudyazi pompopompo ().

Mitundu ina ya Zakudyazi zam'manja zimalimbikitsidwa kuwonjezera mavitamini ndi michere yambiri. Kudya kwamasamba mwachangu kumatha kulumikizidwa ndi kudya kwambiri riboflavin ndi thiamine.

Zakudyazi Zomwe Zili Pompopompo Zili ndi MSG

Zakudyazi zambiri zamphindi zimakhala ndi chinthu chotchedwa monosodium glutamate (MSG), chowonjezera chazakudya chomwe chimagwiritsidwa ntchito kupangira kununkhira muzakudya zopangidwa.

Ngakhale FDA imazindikira kuti MSG ndiyabwino kuyigwiritsa ntchito, zomwe zingayambitse thanzi lake zimakhalabe zotsutsana ().

Ku US, zinthu zomwe zili ndi MSG yowonjezera zimayenera kunena izi pazolemba zosakaniza ().

MSG imapezekanso mwachilengedwe pazinthu monga ma hydrolyzed masamba protein, chotupitsa yisiti, soya, tomato ndi tchizi.

Kafukufuku wina adalumikiza kugwiritsidwa ntchito kwambiri kwa MSG kulemera komanso kuwonjezera kuthamanga kwa magazi, kupweteka mutu ndi mseru (,).

Komabe, kafukufuku wina sanapeze kulumikizana pakati pa kulemera ndi MSG pomwe anthu akudya pang'ono ().

Kafukufuku ananenanso kuti MSG ikhoza kusokoneza thanzi laubongo. Kafukufuku wina adapeza kuti MSG imatha kuyambitsa kutupa ndi kufa kwa maselo okhwima muubongo ().

Komabe, kafukufuku wina wasonyeza kuti zakudya za MSG mwina sizingakhudze thanzi laubongo, popeza ngakhale kuchuluka kwakukulu sikungathe kuwoloka chotchinga magazi ndi ubongo).

Ngakhale kuti MSG ndiyotetezeka pang'ono, anthu ena amatha kukhala ndi chidwi ndi MSG ndipo amayenera kuchepetsa kudya.

Vutoli limadziwika kuti zovuta za MSG. Odwala amatha kukhala ndi zizindikilo monga kupweteka kwa mutu, kufinya kwa minofu, kufooka ndi kumva kulira ().

Zakudyazi zapa Instant nthawi zambiri zimakhala ndi MSG, yomwe imatha kubweretsa zovuta pamiyeso yayikulu ndipo imatha kuyambitsa zizindikiritso kwa omwe ali ndi chidwi.

Kudya Zakudyazi Zomwe Zili Pompopompo Zitha Kuphatikizidwa Ndi Zakudya Zosavomerezeka

Kafukufuku wina apeza kuti kumwa pafupipafupi Zakudyazi zamtundu wina zimatha kulumikizidwa ndi zakudya zopanda thanzi.

Kafukufuku wina anayerekezera zakudya za ogula Zakudyazi nthawi yomweyo komanso osagwiritsa ntchito mankhwala osokoneza bongo.

Pomwe ogula Zakudya zam'madzi nthawi zambiri anali ndi kuchuluka kwa micronutrients osankhidwa ochepa, anali ndi kuchepa kwambiri kwamapuloteni, calcium, vitamini C, phosphorus, iron, niacin ndi vitamini A.

Kuphatikiza apo, kafukufukuyu adapeza kuti ogula Zakudya zam'manja nthawi yomweyo amakhala ndi kuchuluka kwa sodium ndi zopatsa mphamvu poyerekeza ndi omwe samakhala ndi Zakudyazi ().

Zakudyazi zapa Instant zimathanso kuwonjezera chiwopsezo chokhala ndi matenda amadzimadzi, zomwe zimawonjezera chiopsezo cha matenda amtima, matenda ashuga komanso sitiroko.

Kafukufuku wa 2014 adayang'ana pa zakudya za akulu 10,711. Zinapeza kuti kudya Zakudyazi kamodzi kawiri pa sabata kumawonjezera chiopsezo cha matenda amadzimadzi mwa akazi ().

Kafukufuku wina adawona momwe vitamini D amakhalira komanso ubale wake ndi zakudya komanso momwe amakhalira ndi moyo mwa achinyamata 3,450.

Kudya Zakudyazi pompopompo kumalumikizidwa ndi kuchepa kwa mavitamini D. Amalumikizidwanso ndi kunenepa kwambiri, moyo wongokhala komanso kudya zakumwa zotsekemera ndi shuga ().

Kafukufuku akuwonetsa kuti kudya Zakudya zam'madzi nthawi yomweyo kumatha kulumikizidwa ndi kudya kwambiri sodium, calories ndi mafuta kuphatikiza kudya pang'ono kwa protein, mavitamini ndi mchere.

Ali Pamwamba pa Sodium

Kutulutsa kamodzi kwa Zakudyazi pompopompo kumakhala ndi 861 mg ya sodium.

Komabe, ngati mutadya phukusi lonse, ndalamazo zimapitilira 1,722 mg wa sodium (2).

Pali umboni wosonyeza kuti kudya kwambiri sodium kungasokoneze anthu ena omwe amaonedwa kuti alibe mchere.

Anthuwa atha kutenga chiwopsezo cha sodium ndipo kuwonjezeka kwa kuchuluka kwa sodium kungayambitse kuthamanga kwa magazi ().

Iwo omwe ndi akuda, opitilira zaka 40 kapena omwe ali ndi mbiri yakubadwa ya kuthamanga kwa magazi ndi omwe amakhudzidwa kwambiri ().

Kafukufuku wasonyeza kuti kuchepetsa kudya kwa sodium kumatha kukhala kopindulitsa kwa iwo omwe samva mchere.

Kafukufuku wina adawona zovuta zakuchepetsa mchere pakati pa ophunzira 3,153. Mwa omwe ali ndi vuto la kuthamanga kwa magazi, kuchepa kwa 1,000-mg iliyonse pakudya kwa sodium kumapangitsa kuchepa kwa 0.94 mmHg mu systolic magazi ().

Kafukufuku wina adatsata achikulire omwe ali pachiwopsezo chokhala ndi kuthamanga kwa magazi kwakanthawi kwa zaka 10-15 kuti awone zovuta zakuchepetsa mchere.

Mapeto ake, zidapeza kuti kuchepetsa kudya kwa sodium kumachepetsa chiopsezo cha zochitika zamtima mpaka 30% ().

Zakudyazi zaposachedwa zili ndi sodium wochuluka, womwe umatha kuphatikizidwa ndi kuthamanga kwa magazi kwa anthu omwe samva mchere.

Momwe Mungasankhire Zakudyazi Zakudya Zabwino Kwambiri

Ngati mumakonda kusangalala ndi chikho cha Zakudyazi, pali njira zopangira thanzi.

Kutola Zakudyazi zapompopompo zopangidwa ndi njere zonse, mwachitsanzo, zitha kukulitsa zotengera ndikulimbikitsa kukhuta.

Zakudya zam'madzi zam'munsi zam'munsi zimapezekanso ndipo zitha kuthandiza kuti muchepetse kudya kwa sodium patsikulo.

Dr. McDougall's, Koyo ndi Lotus Foods ndi mitundu ingapo yomwe imagulitsa mitundu ina yabwinobwino yazakudya zamphwayi.

Muthanso kugwiritsa ntchito Zakudyazi pompopompo ngati maziko ndikuziwonjezera pazinthu zina zopatsa thanzi kuti muzidya bwino.

Kuponyera masamba ena ndi gwero labwino la mapuloteni kumatha kukulitsa mbiri yazakudya zomwe mumadya msanga.

Kusankha Zakudyazi zomwe zili ndi sodium wocheperako kapena zopangidwa kuchokera ku mbewu zonse zitha kukupatsani thanzi lanu labwino. Kuonjezera masamba ndi gwero la mapuloteni kumatha kuthandizira.

Mfundo Yofunika Kwambiri

Pang'ono pang'ono, kuphatikiza Zakudyazi zomwe mumadya nthawi yomweyo sizingabwere chifukwa cha thanzi.

Komabe, ali ndi michere yochepa, choncho musawagwiritse ntchito ngati chakudya chanu.

Komanso, kumwa pafupipafupi kumalumikizidwa ndi zakudya zopanda thanzi komanso chiopsezo chowonjezeka cha matenda amadzimadzi.

Ponseponse, kuchepetsa kumwa kwanu, sankhani mitundu yathanzi ndikuwonjezera zamasamba ndi puloteni.

Nthawi zina kusangalala ndi Zakudyazi pompopompo ndibwino - bola mukadali ndi zakudya zopatsa thanzi komanso zopatsa thanzi.