ʻAno maikaʻi ʻole nā ​​Nood Instant iā ʻoe?

Anter

• He aha nā noodles koke?
• ʻO nā mea pono kūpono no nā noodles koke
• Ua Haʻahaʻa lākou i nā Calories, akā haʻahaʻa hoʻi i ka fiber a me ka protein
• Hiki i nā noodles koke ke hāʻawi i nā micronutrients nui
• Nood Instant i loko o MSG
• Hiki ke hoʻopili ʻia ka loaʻa o nā noodles hikiwawe i ka maikaʻi maikaʻi ʻole
• Nui lākou i Sodoma
• Pehea e koho ai i nā noodles ʻoi loa olakino
• Ka Laina Lalo

ʻO nā noodles koke kahi meaʻai makemake nui ʻia e ʻai ʻia ma ka honua holoʻokoʻa.

ʻOiai he kumu kūʻai ʻole a maʻalahi hoʻi lākou e hoʻomākaukau, aia kahi hoʻopaʻapaʻa inā loaʻa paha iā lākou nā hopena olakino maikaʻi ʻole.

ʻO kēia no ka mea aia lākou i loko o nā mea momona a me nā nui o ka sodium a me MSG.

Nānā kēia ʻatikala i nā hopena e hiki ke loaʻa o nā noodles koke i ke olakino.

He aha nā noodles koke?

ʻO nā noodles koke kahi ʻano o ka noodle i hoʻomoʻa mua ʻia, kūʻai mau ʻia i nā pūʻolo pākahi a i ʻole nā ​​kīʻaha a me nā kīʻaha.

ʻO nā mea maʻamau i ka noodles e hoʻopili me ka palaoa, ka paʻakai a me ka ʻaila niu. Loaʻa i nā ʻāpana ʻala i ka paʻakai, ka ʻono a me ka monosodium glutamate (MSG).

Ma hope o ka hana ʻana i nā noodles i ka hale hana, e mahu lākou, hoʻomaloʻo a ʻūlū ʻia (1).

Loaʻa i kēlā me kēia ʻāpana kahi palaka o nā noodle maloʻo a me kahi ʻeke o ka ʻono a me / a i ʻole ka aila no ka mea ʻala. Hoʻomaʻa a pulu nā mea kūʻai i ka palaka o ka noodles i ka wai wela me ka mea ʻala ma mua o ka ʻai ʻana.

ʻO nā mana kaulana o ka noodles koke e:

• ʻO Ramen kiʻekiʻe
• Noodles Kapu
• Marukana
• Mr. Noodles
• Sapporo Ichiban
• Noodles Kabuto

ʻO nā noodles Instant nā noodle mua i hoʻomoʻa ʻia i mahu ʻia a hoʻomaloʻo ʻia. Hoʻomaʻu pinepine lākou i ka wai wela ma mua o ka ʻai ʻia ʻana.

ʻO nā mea pono kūpono no nā noodles koke

ʻOiai hiki ke lilo i ka laulima maikaʻi ma waena o nā mana like ʻole a me nā ʻono o ka noodles koke, ʻo ka hapa nui o nā ʻano he mau huaora i like.

ʻO ka hapa nui o nā noodles koke e haʻahaʻa i nā calorie, ka fiber a me ka protein, me nā momona, carbs, sodium a koho i nā micronutrients.

Aia i loko o hoʻokahi lawelawe o nā noodle ramen ʻono pipi me kēia mau meaʻai (2):

• Kalepona: 188
• Kāpena: 27 gram
• Huina momona: 7 gram
• ʻO ka momona momona: 3 gram
• Kumuʻiʻo: 4 gram
• Puluniu: 0.9 gram
• Sodium: 861 mg
• Thiamine: 43% o ka RDI
• Folate: 12% o ka RDI
• Manganese: 11% o ka RDI
• Hao: 10% o ka RDI
• Niacin: 9% o ka RDI
• Riboflavin: 7% o ka RDI

E hoʻomanaʻo i hoʻokahi pūʻulu ramen i loaʻa i ʻelua mau lawelawe, no laila inā ʻoe e ʻai nei i ka pūʻulu holoʻokoʻa i hoʻokahi noho ʻana, e pāpālua ʻia nā nui o luna.

He mea kūpono nō hoʻi ia e hoʻomaopopo aia aia kekahi mau ʻano kūikawā kūikawā i kūʻai ʻia e like me nā koho olakino. Hana ʻia paha kēia mau mea me ka hoʻohana ʻana i nā laha āpau a i ʻole nā ​​helu sodium a momona paha.

ʻO ka hapa nui o nā noodle wikiwiki he haʻahaʻa i nā calorie, ka fiber a me ka protein, akā kiʻekiʻe i ka momona, carbs, sodium a me kekahi mau micronutrients.

Ua Haʻahaʻa lākou i nā Calories, akā haʻahaʻa hoʻi i ka fiber a me ka protein

Me nā calorie he 188 no kēlā me kēia lawelawe, ʻoi aku ka haʻahaʻa o nā noodles wikiwiki ma mua o kekahi mau ʻano pasta (2) ʻē aʻe.

ʻO ka lawelawe ʻana i ka lasagna pūʻolo mua, e laʻa me 377 calories, ʻoiai ʻo ka lawelawe ʻana i ka spaghetti canned a me nā meatballs he 257 calories (3, 4).

Ma muli o ka emi o nā noodles i ka manawa o nā calories, ʻo ka ʻai ʻana iā lākou e hiki ai ke alakaʻi i ka pohō kaumaha.

Ma ka ʻaoʻao ʻē aʻe, nui ka poʻe e ʻai i ka pūʻolo noodle āpau i hoʻokahi noho ʻana, ʻo ia hoʻi ke ʻai nei lākou i ʻelua mau lawelawe.

He mea nui nō hoʻi e hoʻomaopopo i ka liʻiliʻi o nā noodles koke i ka fiber a me ka protein, ʻaʻole paha e hoʻolilo iā lākou i koho ʻoi loa ke hiki mai i ka hōʻemi kaumaha.

Hōʻike ʻia ka protein e hoʻonui i nā manaʻo o ka piha a hoʻoliʻiliʻi i ka pōloli, e lilo ana i mea pono i ka mālama kaumaha (,).

ʻO ka pulupulu, ma ka ʻaoʻao ʻē aʻe, neʻe lohi ma o ka digestive tract, e kōkua ana e paipai i nā manaʻo o ka piha me ka hoʻonui ʻana i ka pohō kaumaha (,).

Me 4 mau wale nō protein o ka protein a me 1 gram o ka fiber i kēlā me kēia lawelawe, ʻaʻole paha e nui ka niho o kāu nood i kou pololi a i ʻole nā ​​pae piha. No laila me ka haʻahaʻa o nā caloriu, ʻaʻole paha ia e pōmaikaʻi i kou pūhaka (2).

Haʻahaʻa nā noodles instan i nā calorie, hiki ke kōkua i ka hōʻemi ʻana i ka ʻai o ka calorie. Eia nō naʻe, haʻahaʻa lākou i ka fiber a me ka protein a ʻaʻole paha e kākoʻo i ka pohō o ke kaumaha a hōʻona paha ʻoe.

Hiki i nā noodles koke ke hāʻawi i nā micronutrients nui

ʻOiai haʻahaʻa haʻahaʻa i kekahi mau mea momona e like me ka fiber a me ka protein, loaʻa i nā noodles koke kekahi mau micronutrients, e like me ka hao, manganese, folate a me nā huaora B.

Hoʻoikaika ʻia kekahi mau noodles hikiwawe me nā meaʻai hou aʻe.

I Indonesia, ma kahi o ka hapalua o nā noodle wikiwiki i hoʻopaʻa ʻia me nā huaora a me nā minelala, me ka hao. Ua loaʻa maoli kahi noiʻi e ʻai ana i ka waiū paʻa paʻa i ka hao a me nā noodles hiki ke hoʻēmi i ka makaʻu o ka anemia, kahi ʻano i hoʻokumu ʻia e ka hemahema hao ().

Hoʻohui ʻia, hana ʻia kekahi mau noodles koke me ka hoʻohana ʻana i ka palaoa palaoa paʻa, i hōʻike ʻia i ka hiki ke hoʻonui i ka lawe ʻana o ka micronutrient me ka hoʻololi ʻole ʻana i ka ʻono a me ke ʻano o ka huahana hope loa ().

Ua hōʻike pū ʻia kahi noiʻi e hiki ke hoʻopili ʻia ka noodles koke me ka hoʻonui ʻana o ka loaʻa o kekahi mau micronutrients.

Ua hoʻohālikelike kahi noi ma 2011 i ka loaʻa ʻana o ka mea momona o 6,440 mau mea kūʻai noodle koke a me nā mea kūʻai noodle ʻole koke.

ʻO ka poʻe i hoʻopau i nā noodles koke i loaʻa ka 31% ʻoi aku ka nui o ka thiamine a me ka 16% ʻoi aku ka nui o ka lawe ʻana o riboflavin ma mua o ka poʻe i ʻai ʻole i nā noodles koke ().

Hoʻoikaika ʻia kekahi ʻano o ka noodles koke e hoʻohui i nā huaora a me nā minelala keu. Hiki ke hoʻopili ʻia ka ʻai noodle hikiwawe i kahi kiʻekiʻe o riboflavin a me thiamine.

Nood Instant i loko o MSG

ʻO ka hapanui o nā noodles koke i loaʻa kahi mea i kapa ʻia ʻo monosodium glutamate (MSG), kahi mea hoʻohui meaʻai maʻamau i hoʻohana ʻia e hoʻonui i ka ʻono i nā meaʻai i hana ʻia.

ʻOiai ʻike ka FDA i ka palekana o MSG no ka ʻai ʻana, mau nō ka hopena o ka hopena o ke olakino ().

I ka US, koi ʻia nā huahana i piha i ka MSG e ʻōlelo pēlā ma ka lepili ().

ʻIke maoli ʻia ʻo MSG i nā huahana e like me ka hydrolyzed protein protein, hū hū, soy extract, Tomato a me ka tī.

Ua pili kekahi mau noiʻi i ka ʻai nui loa a MSG i ke kaupaona ʻana a me ka hoʻonui ʻia o ke kahe o ke koko, ʻeha ke poʻo a me ka nausea ().

Eia nō naʻe, ʻaʻole i loaʻa i kekahi mau noiʻi ʻē aʻe kahi pilina ma waena o ke kaupaona a me MSG ke hoʻopau nā kānaka iā ia i nā helu kaulike ().

Ua ʻōlelo ʻia kekahi mau noiʻi ua hiki i ka MSG ke hopena maikaʻi ʻole i ka olakino lolo. Ua ʻike ʻia kahi noiʻi-paipu e hiki i ka MSG ke kumu i ka pehu a me ka make ʻana o nā lolo lolo makua ().

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi ʻē aʻe he maikaʻi iki ka hopena o ka papaʻai MSG i ke olakino lolo, ʻoiai ʻaʻole hiki i nā mea nui keʻaʻa i ka pale o ka lolo-lolo ().

ʻOiai palekana ʻo MSG i ka hoʻohaʻahaʻa, hiki i kekahi poʻe ke ʻike i ka MSG a pono e kaupalena i kā lākou lawe ʻana.

Ua ʻike ʻia kēia ʻano he maʻi ʻōuli MSG. Hiki i nā mea ʻeha ke ʻike i nā ʻōuli e like me ke poʻo o ke poʻo, ka paʻa ʻana o nā mākala, ka helu a me ke kani ʻana ().

Hoʻokomo pinepine ka noodles koke i MSG, i mea e hopena ai i nā hopena maikaʻi ʻole ma nā kiʻekiʻena kiʻekiʻe a hiki ke hoʻomaka i nā ʻōuli i kēlā mau mea me ka noʻonoʻo.

Hiki ke hoʻopili ʻia ka loaʻa o nā noodles hikiwawe i ka maikaʻi maikaʻi ʻole

Ua ʻike ʻia kekahi mau noiʻi e pili ana ka hoʻohana mau ʻana o ka noodles me ka maikaʻi ʻole o ka maikaʻi o ka papaʻai.

Hoʻohālikelike hoʻokahi haʻawina i nā papaʻai o nā mea kūʻai noodle koke a me nā mea kūʻai noodle ʻole koke.

ʻOiai ʻoi aku ka nui o ka lawe ʻana mai o nā mea kūʻai noodle i kahi mau micronutrients wae ʻia, ua hoʻemi nui ʻia ka nui o ka protein, calcium, vitamona C, phosphorus, hao, niacin a me ka wikamina A.

Hoʻohui ʻia, ua ʻike ʻia ke aʻo ʻana ua hoʻonui ka nui o ka sodium a me nā calorie i ka hoʻohālikelike ʻia me nā mea kūʻai noodle ʻole ().

Hiki ke hoʻonui i ka noodles koke i ka makaʻu o ka hoʻomohala ʻana i ka maʻi metabolic, kahi ʻano e hoʻonui ai i kou makaʻi o ka maʻi puʻuwai, ka maʻi kō a me ka hahau.

Ua nānā kahi noiʻi 2014 i nā papaʻai o 10,711 mau mākua. Ua ʻike ʻia ka ʻai ʻana i ka noodles koke ma ka liʻiliʻi ʻelua mau manawa i kēlā me kēia pule i hoʻonui i ka makaʻu o ka maʻi metabolic i nā wahine ().

Ua nānā kekahi noiʻi i ke kūlana vitamin D a me ka pili i nā papaʻai a me nā ʻano nohona ma 3,450 ʻōpio.

Hoʻopili ʻia ka ʻai ʻana o ka noodles koke me nā pae hōʻemi o ka wikamina D. Ua pili pū ʻia me ka momona, kahi nohona noho a me ka lawe ʻana i nā mea inu kō ().

Hōʻike nā noiʻi e pili ana paha ka ʻai noodle me ka ʻai kiʻekiʻe o ka sodium, nā calorie a me nā momona a me ka lawe haʻahaʻa o nā protein, nā wikamina a me nā minelala.

Nui lākou i Sodoma

Loaʻa i kahi lawelawe o nā noodles koke he 861 mg o ka sodium.

Eia nō naʻe, inā ʻai ʻoe i ka pūʻolo holoʻokoʻa, pālua kēlā nui i 1,722 mg o ka sodium (2).

Aia kekahi mau hōʻike e hōʻike ana i ka lawe ʻana o ka sodium kiʻekiʻe i hopena maikaʻi ʻole i kekahi poʻe i manaʻo ʻia he paʻakai.

Hiki ke maʻalahi ʻia kēia mau kānaka i nā hopena o ka sodium a ʻo ka hoʻonui ʻana i ka lawe ʻana i ka sodium ke kumu e hoʻonui ai i ke kaomi koko ().

ʻO ka poʻe ʻeleʻele, ʻoi aku ma mua o 40 mau makahiki a i ʻole he moʻolelo ʻohana o ke koko kiʻekiʻe ka mea e hoʻopili ʻia ().

Ua hōʻike ʻia nā noiʻi e hoʻemi ʻia ka lawe ʻana i ka sodium no ka mea paʻakai i ka paʻakai.

Nānā hoʻokahi haʻawina i nā hopena o ka hōʻemi ʻana i ka paʻakai ma luna o 3,153 mau mea komo. I nā mea komo me ke kiʻekiʻe o ke koko, ʻo kēlā me kēia 1000-mg hōʻemi i ka lawe ʻana o ka sodium i alakaʻi ʻia i ka 0.94 mmHg hōʻemi i ke kahe o ke systolic ().

ʻO kekahi haʻawina i ukali i nā mākua i ka makaʻu i ka hoʻomohala ʻana i ke koko kiʻekiʻe ma kahi o 10-15 mau makahiki e nānā ai i nā hopena lōʻihi o ka hoʻoliʻiliʻi paʻakai.

I ka hopena, ʻike ʻia ka hōʻemi ʻana i ka lawe ʻana o ka sodium i hoʻemi i ka makaʻu o kahi hanana maʻi maʻi a hiki i 30% ().

ʻO nā noodles hikiwawe ke kiʻekiʻe i ka sodium, a pili paha i ke kahe koko kiʻekiʻe i kēlā me kēia mea paʻakai paʻakai.

Pehea e koho ai i nā noodles ʻoi loa olakino

Inā ʻoe e ʻoluʻolu i ke kīʻaha o ka noodles i kekahi manawa, aia kekahi mau ala e ʻoi aku ai ke olakino.

ʻO ke kiʻi ʻana i nā noodle koke i hana ʻia mai nā hua palaoa holoʻokoʻa, no ka laʻana, hiki ke hoʻonui i ka ʻike fiber a hoʻonui i nā manaʻo o ka piha.

Loaʻa nā noodles haʻahaʻa-sodium haʻahaʻa a hiki ke kōkua i ka lawe ʻana i kāu lawe sodium no ka lā.

ʻO Kauka McDougall's, Koyo a me Lotus Foods kekahi mau lama e kūʻai aku ana i kekahi mau ʻano ʻoi aku ke olakino o nā noodles koke.

Hiki iā ʻoe ke hoʻohana i kāu noodles koke ma ke ʻano he kumu a kiʻekiʻe iā lākou me nā mea olakino e hana i kahi pāʻina ʻoi aku ka maikaʻi.

ʻO ka hoʻolei ʻana i kekahi mau mea kanu a me kahi kumu waiwai maikaʻi o ka protein hiki ke hoʻonui i ka ʻike kino o kāu pāʻina noodle koke.

Ke koho nei i nā noodle wikiwiki i haʻahaʻa i ka sodium a i ʻole i hana ʻia mai nā ʻano hua holoʻokoʻa hiki ke hāʻawi i kāu noodles koke i kahi hoʻomaikaʻi olakino. Hiki ke hoʻohui i nā mea kanu a me kahi kumu protein i ka hoʻopuni iā ​​ia.

Ka Laina Lalo

I ka hoʻohaʻahaʻa, me nā noodles koke i kāu papaʻai ʻaʻole paha e hele mai me nā hopena olakino maikaʻi ʻole.

Eia nō naʻe, haʻahaʻa lākou i nā mea momona, no laila mai hoʻohana iā lākou ma ke ʻano he meaʻai i kāu papaʻai.

ʻO ka mea hou aku, hoʻopili ʻia ka ʻai pinepine i ka maikaʻi o ka papaʻai maikaʻi a me ka hoʻonui ʻana i ka makaʻu o ka maʻi metabolic.

Ma ka laulā, hoʻohālikelike i kāu ʻai, koho i kahi ʻano olakino a hoʻohui i kekahi mau mea kanu a me kahi kumu protein.

ʻO ka leʻaleʻa i nā noodles koke he maikaʻi - ʻoiai ke mālama nei ʻoe i kahi papaʻai olakino a maikaʻi hoʻi.