Kodi Zakudya Zakudya Zoyeserera za Ramen Zabwino Kwa Inu, kapena Zabwino?

Zamkati

• Kuperewera mu Zakudya Zapadera
• Zakudya zabwino
• Yodzaza ndi Sodium
• Muli MSG ndi TBHQ
• Kodi Muyenera Kupewa Zakudya Zam'madzi za Ramen?
• Momwe Mungapangire Zakudya Zakudya Zam'madzi Kukhala Ndi Moyo Wathanzi
• Mfundo Yofunika Kwambiri

Zakudyazi za Ramen ndi mtundu wa Zakudyazi zomwe anthu ambiri padziko lonse lapansi amakonda.

Chifukwa ndi zotchipa ndipo zimangofunika mphindi zochepa kukonzekera, zimakopa chidwi cha anthu omwe ali ndi bajeti kapena amafupikitsa panthawi.

Ngakhale ma noodle a ramen osakhalitsa atha kukhala osavuta, pamakhala chisokonezo ngati ndizabwino kudya nthawi zonse.

Nkhaniyi ikuyang'ana mozama ma ramen Zakudyazi kuti zikuthandizireni kudziwa ngati mbale yabwinoyi ingakwaniritse zakudya zabwino.

Kuperewera mu Zakudya Zapadera

Zakudyazi za Ramen ndizopakidwa, zamtundu wina zamphongo zopangidwa ndi ufa wa tirigu, mafuta osiyanasiyana a masamba ndi zonunkhira.

Zakudyazi zimaphikidwa kale, kutanthauza kuti zakhala zikuwotchedwa kenako mpweya umawuma kapena wokazinga kuti ufupikitse nthawi yophika kwa ogula.

Zakudya zam'madzi zamtundu wa samen zimagulitsidwa m'maphukusi ndi paketi yaying'ono ya zokometsera kapena makapu omwe madzi amatha kuwonjezeredwa kenako microwaved.

Kukonzekera Zakudya zamphongo zamphindi zimaphatikizapo kuwonjezera Zakudyazi mumphika wamadzi otentha. Zakudyazi zimathanso kuphikidwa mu microwave, ndichifukwa chake nthawi zambiri zimakhala chakudya chachikulu kwa ophunzira aku koleji omwe amakhala m'malo ogona.

Palibe kukayika kuti Zakudyazi za Ramen ndizokoma komanso zosavuta, koma phindu lawo limafunikira kuyang'anitsitsa.

Zakudya zabwino

Ngakhale chidziwitso chazakudya chimasiyanasiyana pakati pazogulitsa, ma ramen Zakudyazi zambiri sizikhala ndi ma calories ambiri koma zilibe michere yayikulu.

Mwachitsanzo, imodzi yophika nkhuku yamphongo yamphongo (1):

• Ma calories: 188
• Ma carbs: 27 magalamu
• Mafuta onse: 7 magalamu
• Mapuloteni: 5 magalamu
• CHIKWANGWANI: 1 galamu
• Sodiamu: 891 mg
• Thiamine: 16% ya Reference Daily Intake (RDI)
• Zolemba: 13% ya RDI
• Manganese: 10% ya RDI
• Chitsulo: 9% ya RDI
• Niacin: 9% ya RDI
• Riboflavin: 6% ya RDI

Zakudya zam'madzi zam'madzi zimapangidwa ndi ufa wa tirigu womwe umalimbikitsidwa ndi mitundu yazinthu zina monga mavitamini a iron ndi B kuti ma noodle akhale opatsa thanzi ().

Komabe, alibe michere yambiri, kuphatikizapo mapuloteni, fiber, vitamini A, vitamini C, vitamini B12, calcium, magnesium ndi potaziyamu.

Kuphatikiza apo, mosiyana ndi zakudya zathunthu, zatsopano, zopakidwa m'matumba monga Zakudya zamphongo zamphindi zimaperewera mu ma antioxidants ndi ma phytochemicals omwe amakhudza thanzi m'njira zambiri ().

Osanenapo, amanyamula ma calories ambiri popanda michere yambiri yomwe chakudya chokwanira chophatikizira mapuloteni, ndiwo zamasamba ndi ma carbs ovuta chingakhale nacho.

Ngakhale mafuta amodzi (43 magalamu) a ramen noodles ali ndi ma calories 188 okha, anthu ambiri amadya phukusi lathunthu, lomwe limafanana ndi magawo awiri ndi 371 ma calories.

Tiyenera kudziwa kuti Zakudya zam'madzi zamphindi zamphongo ndizosiyana ndi ma noodle atsopano, omwe ndi Zakudyazi zachikhalidwe zaku China kapena Japan zomwe zimagwiritsidwa ntchito mu supu komanso zopangidwa ndi zinthu zopatsa thanzi monga mazira, nyama ya bakha ndi masamba.

Ngakhale ma ramen noodles omwe amakhala nawo nthawi yomweyo amapereka michere yambiri monga ayironi, mavitamini B ndi manganese, alibe michere, mapuloteni ndi mavitamini ndi michere yambiri.

Yodzaza ndi Sodium

Sodium ndi mchere womwe ndi wofunikira kuti thupi lanu ligwire bwino ntchito.

Komabe, sodium yochuluka kwambiri kuchokera mumchere wochuluka mu zakudya sizothandiza pa thanzi lanu.

Chimodzi mwazomwe zimathandizira kwambiri pakudya zakudya za sodium ndizakudya zopangidwa, kuphatikiza zakudya zopakidwa ngati ma ramen noodles ().

Kusadya sodium yokwanira kumalumikizidwa ndi zovuta, koma kudya kwambiri kungasokonezenso thanzi.

Mwachitsanzo, kudya mchere wambiri kumalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya m'mimba, matenda amtima ndi sitiroko (,).

Kuphatikiza apo, mwa anthu ena omwe amaonedwa kuti ndi amchere, chakudya chokhala ndi sodium wochulukirapo chimatha kukweza kuthamanga kwa magazi, komwe kumatha kusokoneza thanzi la mtima ndi impso ().

Ngakhale pamakhala kutsutsana pazowona pazomwe zilipo pakadali pano za magalamu awiri a sodium patsiku lotulutsidwa ndi World Health Organisation, zikuwonekeratu kuti kuchepetsa zakudya zomwe zili ndi mchere wambiri ndizabwino ().

Zakudya zam'madzi zam'madzi zam'masamba ambiri zimakhala ndi sodium wochuluka kwambiri, phukusi limodzi lokhala ndi 1,760 mg ya sodium, kapena 88% yamilangizo ya 2-gramu yoperekedwa ndi WHO.

Kugwiritsa ntchito phukusi limodzi la ramen Zakudyazi patsiku kungapangitse kuti zikhale zovuta kwambiri kuti asamadye sodium pafupi ndi malingaliro azakudya zapano.

Koma popeza ma ramen noodles ndi otchipa komanso ofulumira kukonzekera, ndi chakudya chosavuta kudalira anthu omwe akupunthwa kwakanthawi.

Pachifukwa ichi, zikuwoneka kuti anthu ambiri amadya ramen kangapo patsiku, zomwe zimatha kuyambitsa kuchuluka kwa sodium wambiri.

Zakudyazi za Ramen ndi chakudya chambiri. Kugwiritsa ntchito sodium yochulukirapo kumatha kusokoneza thanzi lanu ndipo kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima, khansa yam'mimba ndi sitiroko.

Muli MSG ndi TBHQ

Monga zakudya zambiri zosinthidwa, Zakudyazi za ramen zomwe zili ndi pompopompo zimakhala ndi zowonjezera monga zotsekemera ndi zotetezera, zomwe zitha kukhala zowononga thanzi lanu.

Maphunziro apamwamba a butylhydroquinone - omwe amadziwika kuti TBHQ - ndizomwe zimapezekanso munthawi yama ramen noodles.

Ndi chosungira chomwe chimagwiritsidwa ntchito kutalikitsa moyo wa alumali ndikupewa kuwonongeka kwa zakudya zopangidwa.

Ngakhale kuti TBHQ imawerengedwa kuti ndiyabwino pamiyeso yaying'ono kwambiri, kafukufuku wazinyama awonetsa kuti kuwonongera TBHQ nthawi zambiri kumatha kuwononga mitsempha, kumawonjezera chiwopsezo cha lymphoma ndikupangitsa kukulitsa chiwindi (9).

Kuphatikiza apo, anthu ena omwe adakumana ndi TBHQ adakumana ndi zovuta zamasomphenya, ndipo kafukufuku wamayeso awonetsa kuti izi zitha kuwononga DNA ().

Chida china chotsutsana chomwe chimapezeka m'mitundu yambiri yamafuta a ramen osakhalitsa ndi monosodium glutamate (MSG).

Ndizowonjezera zomwe zimagwiritsidwa ntchito kukulitsa kununkhira kwa zakudya zokoma ndikuwapangitsa kukhala okoma kwambiri.

Anthu ena amatha kukhala ndi chidwi ndi MSG kuposa ena. Kugwiritsa ntchito mankhwalawa kwalumikizidwa ndi zizindikilo monga mutu, mseru, kuthamanga kwa magazi, kufooka, kulimba kwa minofu ndi kupukusa khungu (,).

Ngakhale izi zidalumikizidwa ndi zovuta zingapo pamankhwala akulu, zochepa zomwe zimapezeka mchakudya ndizotetezeka pang'ono.

Komabe, iwo omwe ali okhudzidwa kwambiri ndi zowonjezera monga MSG angafune kusiya zakudya zamphongo zamphongo, komanso zakudya zina zopangidwa kwambiri.

Zakudya zam'madzi zamtundu wa ramen zimatha kukhala ndi MSG ndi TBHQ - zowonjezera zowonjezera zomwe zitha kuwononga thanzi mukamamwa kwambiri.

Kodi Muyenera Kupewa Zakudya Zam'madzi za Ramen?

Ngakhale kudya ma noodle a ramen nthawi zina sikungavulaze thanzi lanu, kumwa pafupipafupi kumalumikizidwa ndi zakudya zopanda thanzi komanso zovuta zina zingapo zathanzi.

Kafukufuku wa akuluakulu aku Korea okwana 6,440 adapeza kuti omwe amakonda kudya Zakudyazi nthawi yomweyo amakhala ndi protein, phosphorus, calcium, iron, potaziyamu, niacin ndi mavitamini A ndi C, poyerekeza ndi omwe sanadye chakudyachi.

Kuphatikiza apo, omwe amakonda kudya Zakudyazi nthawi yomweyo amadya masamba, zipatso, mtedza, mbewu, nyama ndi nsomba zochepa kwambiri.

Kugwiritsa ntchito mankhwala osokoneza bongo pafupipafupi kumalumikizidwanso ndi chiopsezo chowonjezeka cha matenda amadzimadzi, gulu lazizindikiro kuphatikizapo mafuta owonjezera m'mimba, kuthamanga kwa magazi, shuga wambiri wamagazi komanso milingo yachilendo yamagazi ().

Zotsatira zake, ndibwino kuti muchepetse kudya kwanu kwa ma ramen noodles osagwiritsa ntchito ngati cholowa m'malo mwa chakudya pafupipafupi.

Momwe Mungapangire Zakudya Zakudya Zam'madzi Kukhala Ndi Moyo Wathanzi

Kwa iwo omwe amakonda kudya Zakudya zamphongo zamphongo, pali njira zingapo zopangira mbale yabwinoyi kukhala yathanzi.

• Onjezani masamba: Kuwonjezera masamba atsopano kapena ophika monga kaloti, broccoli, anyezi kapena bowa kuzakudya zamphongo za ramen zithandizira kuwonjezera michere yomwe imasowa Zakudya Zakudya Zakudya Zam'madzi.
• Mulu pa mapuloteni: Popeza ma ramen Zakudyazi ndizochepa mapuloteni, kuwaza ndi mazira, nkhuku, nsomba kapena tofu kumakupatsani gwero la mapuloteni omwe amakupangitsani kuti mukhalebe otalikirapo.
• Sankhani mitundu yotsika kwambiri ya sodium: Zakudya zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zam'madzi zimapezekanso munthawi yochepa, zomwe zimatha kudula mchere kwambiri.
• Dulani paketi ya flavour: Pangani msuzi wanu mwa kusakaniza nkhuku yochepetsetsa ya sodium ndi zitsamba zatsopano ndi zonunkhira kuti mukhale ndi thanzi labwino, lotsika kwambiri la ramen Zakudyazi.

Ngakhale ma ramen Zakudyazi ndi gwero lotsika mtengo la carbohydrate, pali zina zambiri zabwino, zotsika mtengo zamagalimoto kunja uko.

Mpunga wa Brown, oats ndi mbatata ndi zitsanzo za ma carbs osunthika, otchipa kwa iwo omwe akufuna kupulumutsa ndalama.

Zakudya zomwe zili ndi Zakudyazi zamtundu umodzi zalumikizidwa ndi zakudya zopanda thanzi komanso chiopsezo chowonjezeka cha matenda amtima ndi matenda amadzimadzi. Kuwonjezera masamba ndi mapuloteni ku ramen yomweyo ndi njira yosavuta yolimbikitsira zakudya zomwe zili mgululi.

Mfundo Yofunika Kwambiri

Ngakhale ma ramen Zakudyazi zimapereka ma iron, mavitamini a B ndi manganese, alibe ma fiber, mapuloteni ndi mavitamini ndi michere yambiri.

Kuphatikiza apo, MSG, TBHQ yawo komanso kuchuluka kwake kwa sodium kumatha kusokoneza thanzi, monga kukulitsa chiopsezo cha matenda amtima, khansa yam'mimba ndi matenda amadzimadzi.

Kuchepetsa kumwa zakudya zopangidwanso monga Zakudyazi zamphongo zamphongo ndikudya zakudya zambiri zosagulitsidwa nthawi zonse ndizabwino kwambiri paumoyo wanu.