Nānā Shirataki: Noodles ʻo Zero-Calorie 'Miracle'

Anter

• He aha nā noodles Shirataki?
• Mea kiʻekiʻe i loko o ka puluniu viscous
• Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha
• Hiki ke hōʻemi i ke kō kō a me nā pae insulin
• Mei Cholesterol Lalo
• E hōʻoluʻolu paha iā Constipation
• Nā hopena ʻē aʻe paha
• Pehea e kuke ai iā lākou
• ʻO Shirataki Macaroni lāua ʻo Cheese
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO kahi Shodataki noodles kahi meaʻai kūʻokoʻa e hoʻopiha ana akā haʻahaʻa i nā calorie.

Kiʻekiʻena kēia mau noodles i ka glucomannan, kahi ʻano fiber e loaʻa nā pono olakino maikaʻi. I ka ʻoiaʻiʻo, ua hōʻike ʻia ka glucomannan i mea e hōʻemi ai i ka paona i nā noiʻi he nui.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i nā noodles shirataki, me kā lākou pono a me nā ʻōlelo kuke.

He aha nā noodles Shirataki?

ʻO nā noodles Shirataki lōʻihi, nā nood keʻokeʻo. Kāhea pinepine ʻia lākou i nā noodles mana a i ʻole nā ​​noodles konjac.

Hana ʻia lākou mai ka glucomannan, kahi ʻano o ka fiber e hele mai ana mai ke aʻa o ka mea kanu konjac.

Ulu ʻo Konjac ma Iāpana, Kina a me ʻAsia Hikina Hema. Loaʻa i loko o ia mau pahu kāwili ʻia he nui - akā ʻo ka hapanui o kāna mau kālaki mai nā fiberomoma.

ʻO "Shirataki" ka Kepani no ka "wailele keʻokeʻo," e wehewehe nei i ka hiʻona translucent o ka noodles. Hana ʻia lākou e ka hoʻohuihui ʻana i ka palaoa glucomannan me ka wai mau a me kahi wai lime liʻiliʻi, e kōkua ai i nā noodles e hoʻopaʻa i ko lākou ʻano.

Hoʻomoʻa ʻia ka hui a laila hoʻohālikelike ʻia i nā noodles a i ʻole nā ​​ʻāpana laiki.

Loaʻa i ka noodles Shirataki ka nui o ka wai. I ka ʻoiaʻiʻo, aia lākou ma kahi o 97% wai a me 3% fibre glucomannan. Haʻahaʻa loa lākou i nā calorie a ʻaʻohe i nā carb digestible.

ʻO kahi ʻano i kapa ʻia ʻo ka tofu shirataki noodles he mea like loa me nā noodles shirataki kuʻuna, akā me nā tofu i hoʻohui ʻia e hāʻawi ana i kekahi mau calorie hou aʻe a me kahi helu liʻiliʻi o nā carb digestible.

ʻO Shirataki noodles kahi meaʻai calorie haʻahaʻa i hana ʻia mai ka glucomannan, kahi ʻano o nā fiber i loaʻa i ka mea kanu konjac Asia.

Mea kiʻekiʻe i loko o ka puluniu viscous

ʻO Glucomannan kahi fiber viscous fiber, kahi ʻano o ka fiber soluble i hiki ke komo i ka wai e hana i kahi gel.

I ka ʻoiaʻiʻo, hiki i ka glucomannan ke omo a hiki i 50 mau manawa i kona kaumaha i loko o ka wai, e like me ka shirataki noodles 'kiʻekiʻe kiʻekiʻe o ka wai ().

Hele mālie kēia mau noodles i loko o kāu ʻōnaehana digestive me ka lohi, e kōkua iā ʻoe e piha a hoʻolohi i ka lawe ʻana o ka meaola i loko o kou kahe koko ().

Hoʻohui ʻia, hana ka fiber viscous ma ke ʻano he prebiotic. Mālama ia i nā koʻohune e noho ana i kāu kolona, ​​i ʻike ʻia ʻo ka flora ʻōpū a i ʻole microbiota.

I kou kolona, ​​hoʻowela ke koʻohune i ka fiber i loko o nā kaulike momona momona, hiki ke hakakā i ka mumū, hoʻonui i ka hana pale a hāʻawi i nā pono olakino ʻē aʻe (,,).

Ua hoʻohālikelike kahi noiʻi kanaka hou i ka fermenting ʻana i ka glucomannan i nā lālani momona momona hana i hoʻokahi calorie ma ka gram o ka fiber ().

Ma muli o kahi lawelawe 4-auneke (113-gram) lawelawe o nā noodles shirataki e pili ana i 1-3 mau kolamu o ka glucomannan, he mea ʻaʻohe calorie ia, ʻaʻohe ʻai kalbona.

ʻO Glucomannan kahi olonā viscous e hiki ke paʻa i ka wai a hoʻolohi i ka digestion. I kou kolona, ​​hānai ʻia i loko o nā lālani momona momona liʻiliʻi e hāʻawi i nā pono olakino he nui.

Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha

Hiki i nā noodles Shirataki ke lilo i mea hana kaumaha kaumaha.

Hoʻolālā kā lākou fiber viscous i ka waiho ʻana o ka ʻōpū, no laila noho lōʻihi ʻoe a hoʻopau i ka ʻai liʻiliʻi (7,).

Eia hou, hiki ke hoʻoulu i ka fiber i loko o nā kaula momona momona liʻiliʻi e hoʻoulu i ka hoʻokuʻu ʻana o kahi hormone gut e hoʻonui ai i nā manaʻo o ka piha ().

ʻO ka mea hou aku, ʻo ka lawe ʻana i ka glucomannan ma mua o ka ʻai ʻana i nā carbs he nui e hoʻoliʻiliʻi i nā pae o ka wī wī ghrelin ().

Hoʻokahi loiloi o ʻehiku mau noiʻi i loaʻa i ka poʻe i lawe i ka glucomannan no 4-8 mau pule i nalowale he 3-5.5 paona (1.4-2.5 kg) ().

I hoʻokahi o nā noi ʻana, ʻo ka poʻe i lawe wale i ka glucomannan a i ʻole me nā ʻano ʻāpana ʻē aʻe i lilo i ka nui o ke kaupaona ma ka papaʻai haʻahaʻa haʻahaʻa, hoʻohālikelike ʻia i ka hui placebo ().

I loko o kahi noi ʻē aʻe, ʻo ka poʻe momona i lawe i ka glucomannan i kēlā me kēia lā no ʻewalu mau pule ua nalo iā 5.5 paona (2.5 kg) me ka ʻai ʻole a hoʻoliʻiliʻi paha i kā lākou ʻano hoʻoikaika kino ().

Eia nō naʻe, nānā hou kahi ʻewalu pule ʻokoʻa i ka ʻokoʻa o ka hōʻemi kaumaha ma waena o ka poʻe kaupaona a me nā mea momona i lawe i ka glucomannan a me ka poʻe ʻaʻole (13).

Ma muli o ka hoʻohana ʻana o kēia mau noiʻi i 2-6 mau huna o ka glucomannan i ka papaha a i ʻole ke ʻano hoʻopihapiha i lawe ʻia me ka wai, e like paha ka hopena o nā noodles shirataki.

Eia nō naʻe, ʻaʻole loaʻa nā noiʻi ma nā noodles shirataki kikoʻī.

Hoʻohui ʻia, hoʻokani paha ka manawa i ka manawa. Lawe pinepine ʻia nā mea hoʻohui Glucomannan i hoʻokahi hola ma mua o ka pāʻina ʻana, ʻoiai ʻo ka noodles kahi ʻāpana o ka pāʻina.

Paipai ʻo Glucomannan i nā manaʻo o ka piha i hiki ke hoʻoliʻiliʻi i ka lawe ʻana i ka calorie a alakaʻi i ka pohō kaumaha.

Hiki ke hōʻemi i ke kō kō a me nā pae insulin

Ua hōʻike ʻia ʻo Glucomannan e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō i nā poʻe me ka maʻi diabetes a me ke kūpaʻa ʻana o ka insulin (,,,).

Ma muli o ka hoʻopanee ʻana o ka fiber viscous i ka ʻōpū o ka ʻōpū, piʻi a piʻi aʻe ka kō a me nā kiʻekiʻe o ka insulin i ka wā e komo ai nā meaola i loko o kou kahe koko ().

I hoʻokahi o nā noi ʻana, ʻo ka poʻe me ka maʻi diabetes type 2 nāna i lawe i ka glucomannan no ʻekolu pule he nui ka hoʻemi ʻia o ka fructosamine, kahi hōʻailona o nā kō kō kō ().

Ma kahi noiʻi ʻē aʻe, ʻo ka poʻe me ka maʻi diabetes type 2 i lawe i hoʻokahi mahele o ka glucomannan ma mua o ka ʻai ʻana i ka glucose ua hoʻohaʻahaʻa loa i ke kiʻekiʻe o ke kō i ke koko i ʻelua mau hola ma hope, ke hoʻohālikelike ʻia me kā lākou kō kō i hope o kahi placebo ().

Hiki i nā noodles Shirataki ke hoʻolohi i ka ninini ʻana o ka ʻōpū, kahi e kōkua ai i ka pale ʻana i nā kō kō kō ma hope o ka ʻai ʻana.

Mei Cholesterol Lalo

Hōʻike kekahi mau noiʻi e hiki i ka glucomannan ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol (,,,,).

Hoʻomaopopo nā kānaka noiʻi ua hoʻonui ka glucomannan i ka nui o ka cholestrol excreted i loko o ka pahu i mea e lawe liʻiliʻi ʻia ai i loko o kou kahe o ke koko ().

Ua ʻike ʻia kahi loiloi o 14 noiʻi ua hoʻoliʻiliʻi ka glucomannan i ka LDL kolokolo "ʻino" e ka awelika o 16 mg / dL a me nā triglycerides e ka awelika o 11 mg / dL ().

Hōʻike nā noiʻi e hiki i ka glucomannan ke kōkua i ka hoʻohaʻahaʻa ʻana i nā kolamu LDL "maikaʻi" a me nā pae triglyceride.

E hōʻoluʻolu paha iā Constipation

Nui ka poʻe i ka paʻa paʻa paʻa a i ʻole ka neʻe pinepine ʻana o ka ʻōpū e paʻakikī e hele.

Ua hōʻoia ʻo Glucomannan i kahi lapaʻau maikaʻi no ka paʻa paʻa ʻana i nā keiki a me nā mākua (,,,,).

I hoʻokahi noiʻi, ua mālama kūleʻa ʻia ka paʻa paʻa ʻana he 45% o nā keiki e lawe ana i ka glucomannan, hoʻohālikelike ʻia me 13% wale nō o ka pūʻulu mālama ().

No nā mākua, hoʻonui nā mea hoʻonui i ka glucose i ka pinepine o ka ʻōpū, nā pae o nā koʻohune momona a me nā hana waikawa momona liʻiliʻi (,).

Hiki iā Glucomannan ke mālama pono i ka paʻa paʻa ʻana i nā keiki a me nā mākua ma muli o nā hopena laxative a me nā pono no ke olakino ʻōpū.

Nā hopena ʻē aʻe paha

No kekahi, ʻo ka glucomannan i nā noodles shirataki ke kumu o nā pilikia digestive māmā, e like me nā noho humuhumu, ka momona a me ka momona ().

Eia nō naʻe, pono e hoʻomaopopo ʻia ua ʻike ʻia ka palekana o ka glucomannan i nā lāʻau āpau i hoʻāʻo ʻia i nā noiʻi ʻana.

Eia nō naʻe - e like me ka hihia me nā fiber āpau - ʻoi aku ka maikaʻi o ka hoʻolauna ʻana i ka glucomannan i kāu papaʻai.

Hoʻohui, hiki i ka glucomannan ke hōʻemi i ka lawe ʻana o kekahi mau lāʻau, e like me kekahi mau lāʻau diabetes. I mea e pale aku ai i kēia, e lawe i kāu lāʻau i hoʻokahi hola ma mua a i ʻole ʻehā mau hola ma hope o ka ʻai ʻana i nā noodles shirataki.

Palekana ʻo nā noodles ʻo Shirataki e palekana akā hiki ke kumu i nā pilikia digestive no kekahi. Hiki iā lākou ke hōʻemi i ka lawe ʻana o kekahi mau lāʻau.

Pehea e kuke ai iā lākou

Hiki i nā noodles Shirataki ke makaʻu i ka hoʻomākaukau ʻana i ka mua.

Hoʻopili ʻia lākou i loko o ka wai ʻaʻano-iʻa, ʻo ia ka wai maoli maoli i komo i ka ʻala o ke aʻa konjac.

No laila, he mea nui e holoi maikaʻi iā lākou no kekahi mau minuke ma lalo o ka wai hou. Pono kēia e hemo i ka hapa nui o ka pilau.

Pono ʻoe e wela i nā noodles i loko o kahi pūkana no kekahi mau minuke me ka momona ʻole.

Lawe kēia ʻanuʻu i kekahi wai keu a ʻae i nā noodles e lawe i kahi ʻano like noodle. Inā nui ka wai i koe, mushy lākou.

Eia kahi meaʻai maʻalahi noodle shirataki i loaʻa i kahi mau mea wale nō:

ʻO Shirataki Macaroni lāua ʻo Cheese

(Lawelawe 1-2)

No kēia meaʻai, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā ʻano pōkole o ka shirataki, e like me nā noodle ziti a i ʻole ke ʻano laiki.

Nā Pono:

• 1 pūʻolo (7 auneke a i ʻole 200 gram) o nā noodles shirataki a i ʻole ka laiki shirataki.
• ʻO ka aila ʻoliva a i ʻole ka bata no ka hamo ʻana i ka ramekin, kahi ipu kuke liʻiliʻi.
• 3 auneke (85 gram) o ka waiū cheddar grated.
• 1 punetēpō o ka waiūpata.
• 1/2 teaspoon o ka paʻakai kai.

Kuhikuhina:

1. Preheat umu a hiki i 350 ° F (175 ° C).
2. E holoi i nā noodle ma lalo o ka wai e holo ana no ʻelua mau minuke.
3. Hoʻololi i nā noodles i kahi skillet a kuke ma kahi wela mehana no 5-10 mau minuke, e hoʻonāukiuki ana i kekahi manawa.
4. ʻOiai ke kuke ʻana nā noodles, hamo i kahi ramekin 2 kīʻaha me ka ʻaila ʻoliva a i ʻole ka bata.
5. Hoʻololi i nā noodle i kuke ʻia i ka ramekin, e hoʻohui i nā mea i koe a hoʻoneʻe maikaʻi. Hoʻomoʻa no 20 mau minuke, hemo mai ka umu a lawelawe.

Hiki ke hoʻohana i nā noodles Shirataki ma kahi o ka pasta a me ka laiki i loko o kekahi pā.

Eia nō naʻe, hana ʻoi aku ka maikaʻi i nā papa hana Asia. ʻAʻohe mea ʻono o ka noodles akā e ʻimo maikaʻi i nā ʻono o nā sausa a me nā mea ʻono.

Inā makemake ʻoe e hoʻāʻo i nā noodles shirataki, hiki iā ʻoe ke ʻike i kahi koho ākea ma Amazon.

Maʻalahi ka hoʻomākaukau ʻana nā noodles Shirataki a hiki ke hoʻohana ʻia i nā pā like ʻole. ʻOno loa lākou i nā papa hana Asia.

Ka Laina Lalo

ʻO Shirataki noodles kahi mea pani no nā noodle kuʻuna.

Ma waho aʻe o ka haʻahaʻa loa o nā caloriu, kōkua lākou iā ʻoe e noʻonoʻo a piha a maikaʻi paha i ka lilo o ke kaumaha.

ʻAʻole wale ia, akā loaʻa iā lākou nā pōmaikaʻi no nā pae kō kō, ka cholesterol a me ke olakino digestive.