Iyi pasta yakasiyana-siyana yakashata yakaderera mumakorikiti uye mahydrohydrates
Imwe nzira yepasita yemasitadhi, kelp noodles inogadzirwa kubva muzvikamu zvitatu: kelp (chinodyiwa chinyorwa chegungwa), mvura, uye sodium alginate (doro-gungwa-yakagadzirwa nedoro rinoshandiswa kugadzirisa kugadzirwa kwezvokudya zvakawanda). Izvozvo zvinoshanduka, gorosi-isina, uye guden-free-noodles zvakaderera mumakori uye nemahydrohydrates.
Chinoita Kuti Vanhu vadye Kelp Noodles
Kelp noodles inoshandiswa mune zvakasiyana-siyana zvekudya zvakasikwa kusanganisira korean side dish yakagadzirwa nekukanda zvinyuchi ne garlicky mayonnaise nezvimwe zvinoshandiswa zvakadai semafuta eesame yakagadzirwa uye gungwa remunyu.
Chimwe chitsva chiri kunze kweAsia, kelp noodles inowanzoshambadzirwa kuvanhu vanotevera kudya kweguten kana kudya kweka-carbohydrate.
Dzimwe kelp noodles dzinotengeswa kune vanhu vanoomerera kune zvokudya zvakasvibirira zvekudya . Haasi yose kelp noodles inonzi yakasvibirira (inowanzopiswa, pane kutsetseka kwakasiyana-siyana), saka verenga shanduro kana enda kune webusaiti yemuiti kana iwe uchitsvaga kelp noodles yakasvibirira.
Vatsigiri vanoti kelp noodles inopa hutano hwakasiyana-siyana huripo, pamwe nekuda kwehuwandu hwavo hwehudhi. Semuenzaniso, kelp dzimwe nguva inonzi kunatsiridza hutano hwehutano, kukurudzira kurasikirwa , kuderedza kuputika, kuwedzera hutano hwemoyo, uye kudzivirira kenza.
Kunyange zvazvo kelp noodles yakaderera mumakoriki uye makhahydrates anogona kubatsira vamwe vanhu kuderedza uremu, hakuna kumbove nekugadziriswa kwekliniki kuongorora kana kudya kwavo kunogona kubatsira mukudzivirira kana kurapwa kwehupi hupi hwehutano.
Nutritional Value
Kelp noodles haina cholesterol, protein, gluten, gorosi, kana shuga.
Nekushanda, inowanzova 1 gramu ye-carbohydrate, 1 gramu ye fiber, uye 35 milligrams ye sodium. Mukuwedzera, kelp noodles inowanzopa 15 muzana yezvinodiwa zvako zvezuva nezuva uye 4 muzana yezuva nezuva zvese zvido zvinoshandiswa pamushandi.
Mazhinji kelp noodles ane zvishoma pane 10 makorikoni pakushanda.
Mutsara wemuviri uye unhu hunokosha, iodine ine basa rinokosha mumetabolism uye utachiona hunoshanda. Kunyanya kukwana iodine kudya kunogona kutungamirira kune zvinetso zvehutachiona, zvakadai se hypothyroidism.
Kunyange zvazvo kelp inofungidzirwa kuti ndiyo inonyanya kukosha yeododhi, iyo chaiyo yeododhi mumasodhi akaitwa kubva kelp haazivi. Kuti uwane zvido zvako zvemazuva ose (150 mcg zuva nezuva revanhu vakawanda), National Institutes of Health (NIH) inokurudzira kutevera kudya kwakakwana kunosanganisira zvokudya zvegungwa (kunyanya kodhi, gungwa, haddock, uye chechi), kelp nemimwe mimwe mhuka yegungwa , uye yakawandisa yemuori we iodized.
Zvimwe zvinowanzowanika iodine-yakawanda gungwa mimwe miriwo inosanganisira marwawi akame, arame, uye hijiki.
Bvisa
Kune marudzi maviri ekielp noodles: ruvara uye rwakajeka. Green kelp noodles ine kusagadzikana kwe al dente pasta uye inonaka segungwa.
Bvisa kelp noodles (iyo inonyanya kurudzirwa) ine gara rinorema, asi mamwe mavara ane runyoro ruduku uye rune ruzivo runogona kuderedzwa zvishoma nekunatswa. Izvo zvinotyisa mukugadzirwa.
Nzira Yokuvagadzirira
Mushure mokuzarura bhegi, simburai zvinyuchi zvakanaka, izvo zvinobatsira kubvisa mvura ine munyoro yakasviba inoodha inoputirwa mukati uye inoparadzanisa zvinyuchi. Shandisa mvura yakawandisa.
Mafuta acho akareba, saka unogona kuvaderedza kusvika kune imwe nguva inogadziriswa nekicheni shears kana banga uye kucheka bhodhi. Inogona kushandiswa yakasvibira kana kubikwa.
Nzira Yokuvadzidzisa Nayo: Kuti udzikise kudengenyeka kweeodles uye ugovapa mavara mashoma akafanana nea alente che pasta, edza kuwedzera imwe yepuniki yemononi kana jimu rerimu kana vhiniga mukubika kana kudira mvura kana kushandisa mashizha acidic akadai samatori muto.
Recipes
Kelp noodles zvinowanzoshandiswa sepasta yenguva dzose, ne pesto, alfredo, marinara, mushroom, uye spaghetti sauce. Unogonawo kuishandisa muAsia chikafu, zvakadai sepad thai, muto wepepanut, chigodo chemaarmond-ginger, konikoni mukaka curry, yakisoba, pho, japchae, kana soup ramen.
Migumisiro Yechiri
Vamwe vanhu vangave vaine ruzivo rwekuvhiringidza, mararamiro, gesi, kana kushungurudzika mudumbu.
Sezvo kelp noodles yakaderera mu fiber, kuvashandisa sechinhu chinowanzosimudzira pasta yakazara-gorosi kana ruvara rutsvuku kunogona kuderedza zvakanyanya fiber yako kudya.
Ikozvino NIH inokurudzira kuti vana vakwegura, vechidiki, uye vanhu vakuru vanodya magiramu 20 kusvika ku35 emufibhi pazuva. Kusakwana kwefibate kudya kunogona kukonzera zvinetso zvekudya uye kunogona kuita kuti uwane hutano huzhinji, kusanganisira chirwere chemwoyo uye chirwere cheshuga.
Kunyange zvazvo kudya kwakakwana kweyodhi kunokonzerwa nehutachiona hunoita, kuwedzerwa iodine yakawanda kunogona kunge kusina kunaka pane utachiona hunoshanda. Kunze kwegungwa, iodine inowanikwa mune zvakasiyana-siyana zvekudya, kusanganisira hove, mishonga yemiti, michero yezviyo, michero nemiriwo, uye munyu werinodized.
Kelp zvigadzirwa zvakawanikwa zvakave nemazinga akakura e arsenic (maererano neUC Davis kuongorora) nezvimwe zvinorema zvakadai sealuminium. Mazinga ekusvibiswa mu kelp anogona kusiyana zvichienderana nokuti yakakohwa kupi.
Maererano neUC Davis kuongorora, kunyanya kunetseka nekelp kunowedzera pane kunongedzera kubva kune zvokudya: "Kunyange zvazvo munhu kwenguva yakareba achiona arsenic kubva kune zvokudya zvakadai sehove dzinoitika, inowanzonyanya kuderera kudarika chero ipi zvayo inosvika kuhuwandu hunotyisa. Zvisinei, zvokudya zvekudya zvinowedzera, zvisinganyanyi kutarisirwa, zvakakonzera kushushikana kweutano. "
Kana iwe uri nepamuviri, taurira mushandi wako wehutano kuti aone kana iwe unogona kudya kelp noodles munguva yako yekuzvitakura.
Alternatives
Nyama ye spaghetti squashi inoparadzanisa mumatambo-semakumbo paanobika. Zucchini inogona kuiswa kuburikidza nemhepo inonzi spiralizer kuumba zucchini noodles (dzimwe nguva inonzi "zoodles").
Shirataki noodles inogadzirwa kubva pamudzi we konjac yam (muti wakasimwa muAsia). Icho chimwe chimiro chinozivikanwa chinodha. Shirataki noodles yakakwirira mu glucomannan , rudzi rwe fiber rinowanikwa kuderedza LDL cholesterol mune zvidzidzo zvakasiyana-siyana. Zvimwe shirataki zvisikwa zvinogadzirwa ne tofu (kuvandudza ruvara rwavo nekugadzirwa). Kusiyana nekelp noodles, shirataki noodles inogona kuva nehove shoma shoma kana isina kubviswa kana kusunurwa.
A Korean noodle dish inonzi "japu" inogadzirwa nemasvodhi akajeka akagadzirwa kubva mu sweet potato starch nemvura.
Girazi noodles, iyo inonziwo cellophane kana nyuchi thread thread, yakagadzirwa nemashizha kubva mungaiwani, yam, mbatata, cassava, kana canna.
Mucheka weRipu anogadzirwa kubva muupfu wejisi nemvura.
Kwatingawana
Kunyange zvazvo kelp noodles hazvisi nyore kuwana muzvitoro zvezvokudya, zvinogona kunge zviri muchikamu chefriji (pedyo ne tofu) kana muchikafu cheAsia kana musodhisi. Zvinowanikwawo pakutengesa paIndaneti.
Shoko Rinobva
Zvisina mafuta, zvisingabhadhari, mazai asina mahwanda, masheya-e-soa, uye akanyanya kuderera mumakoriyumu uye makhahydrates, kelp noodles inogona kuva yakasarudzwa kwauri kana chirongwa chako chekudya chichida iwe kutsvaga mamwe maitiro kune pasta nemamwe mazai.
Sezvo kelp zvinyorwa zvemasodhu zvisati zvichiratidza iodine zvakagadziriswa, kana iwe uchiedza, zvinenge zvakachenjera kuidya chete nguva nenguva. Uyewo chengetedza mupfungwa kuti zvinyuchi zvinenge zvisingabatsiri fiber. Kana iwe uchida kuedza dzimwe gyten-isina, zvishoma-calori dzimwe nzira dzekudya, funga kuedza zucchini noodles kana spaghetti squashi.
Sources:
Sood N, Baker WL, Coleman CI. "Migumisiro ye glucomannan pamapupa eplasma uye kuisa mukati meglucose, kuyerwa kwemuviri, uye kuwedzerwa kweropa: kurongeka kwekuongorora uye meta-analysis." Am J Clin Nutriti. 2008 Oct; 88 (4): 1167-75.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.