Mupunga kana noodles: Ndechipi chine hutano? Carbs, macalorie & nezvimwe

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakavandudzwa July 22, 2022

Kana iwe uchitsvaga rutivi rwe starchy yezvokudya zvako, zvose mupunga uye noodles zvinonaka zvingasarudzwa.

Asi kana uri kuyedza kusarudza imwe zvichienderana nehutano, zvinhu zvinogona kuvhiringa. Mushure mezvose, iwo ese macarbohydrates ane kuenderana kwakafanana.

Zvisinei, pane zvimwe zvakasiyana zvinogona kuita kuti imwe ive nani pane imwe.

Kunyangwe zvakaoma kusarudza anokunda akajeka, iyi positi inokutungamira kuburikidza nesarudzo dzako uye zvekutarisira mune hutano mabhenefiti.

Iye zvino, usati wati: zvinoenderana nerudzi rwemupunga kana noodles uri kudya!

Chokwadi, iwe unogara uri nani pakusarudza sarudzo dzakanaka.

Zvisarudzo zvine hutano	Images
Hutano hwakanyanya noodles: Zvirinani Kupfuura Noodles	(ona mimwe mifananidzo)
Mupunga wakanyanya: McCabe organic brown mupunga	(ona mimwe mifananidzo)

Heano maitiro ekutanga white rice uye gorosi noodles enzanisa.

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Rice zvinovaka muviri chokwadi

Yekushandira saizi yekombe imwe (1 g):

Iyo muzana yezvekukosha kwezuva nezuva yakavakirwa pane 2,000 koriori chikafu.

Noodles zvinovaka muviri chokwadi

Yekushandira saizi yekombe imwe (1 g):

Iyo muzana yezvekukosha kwezuva nezuva yakavakirwa pane 2,000 koriori chikafu.

Rice neodles zvinoenzaniswa sei?

Ngatitarisei patafura imwe cheteyo ye100gs yezvose mupunga nemanoodles:

Ngatitarise zvakanyanya kune ese ari maviri emhando dzecarbs kuti tione kuti ndeipi iri nani.

Chii chinonzi carbohydrate?

Tisati tapinda mune starch yakanakira iwe, ngatitarisei kuti macarhydrate chii uye anoshanda sei mumiviri yedu.

Carbs vakawana rap yakaipa pamusoro pemakore. Nekudaro, iwo chikafu chinodiwa kumiviri yedu!

Patinodya macarbohydrates, anoshandurwa kuita glucose. Glucose inoshanda sehuni yemasero edu uye nekudaro inopa muviri wedu simba.

Zvisinei, haasi ose carbs akasikwa akaenzana.

Kune marudzi maviri emacarbohydrates:

1. Macarbohydrates ari nyore: Makabhohaidhiretsi akareruka anozivikanwawo sezviyo zvakanatswa kana kuti zvakagadzikiswa. Mbeu dzinogadzikwa kuti dziwedzere hupenyu hwesherufu asi panguva yekugadzira, tsanga inorasikirwa nekudya kwayo. Zvokudya zviri nyore makabhohaidhiretsi zvinosanganisira chingwa, makeke, makeke, uye yakawanda yenguva dzose mupunga uye pasta zvigadzirwa.
2. Complex carbohydrates: Rudzi urwu rwemakhahydrates harupfuuri nekugadzirisa uye naizvozvo, rine hupfumi hwevhitamini uye mineral content. Mhando dzakajairika dzemacarbohydrates akaomarara anosanganisira chingwa, quinoa, mupunga mutema, mupunga webrown, michero, nemiriwo.

Zvino ngatitarisei zvakanyanya kuti ndezvipi zvine hutano.

Calories

Tichitarisa aya maviri ekudya kunovaka muviri, zviri pachena kuti kana iwe uri kuita mutongo wekuti ndeupi chikafu chine hutano zvichibva pane calorie count, mupunga uchabuda mberi.

Huwandu hwakaenzana hwemacalorie hunogona kuwanikwa mumagiramu zana emupunga sezvingawanikwe mu100 gramu yemanyosi. Iko koriori kuverenga pano kweichi chiyero chechikafu chakatenderedza 50.

Huwandu hwemafuta hwakakwirawo mumanoodles, nemupunga une 1% mafuta kana uchienzaniswa nemanoodles '2%.

Zvisinei, zvinofanira kucherechedzwa kuti mamwe marudzi emupunga (semupunga wakakangwa) anogona kuva akakwirira mumafuta nemakori.

mavhitamini

Hapana ma noodles kana mupunga akapfuma zvakanyanya muvhitamini nemamineral. Nekudaro, ese ane iron, inova chikafu chinodiwa kumuviri.

Noodles ine 10% iron pakuenzanisa nemupunga we5%.

Noodles zvakare ine 1% calcium, iyo inobatsira kumapfupa. Mupunga hauna kana calcium.

Sodium

Sodium iminerari inobatsira kudzora huwandu hwemvura yemuviri wako. Iyo inobatsirawo mukukurudzira kwetsinga uye kutonga kwemhasuru.

Nekudaro, kuwandisa sodhomu kunwa kunogona kukonzera kukwira kweropa.

Sodium mazinga akakwira zvakanyanya muma noodles. Iwo ane 8% sodium nepo mupunga usina.

Carbohydrate

MaNoodles ane chikamu chepamusoro checarbohydrates pane mupunga. Inouya pa14% kana ichienzaniswa nemupunga we12%. Tichifunga kuti iwe unoda macarbs ekubhuroka, ma noodles anove ari nani pakusimudza uremu uye kuvaka muviri.

faibha

Fiber inobatsira kuhutano hwematumbo. Inogona kuderedza shuga yeropa, kuderedza cholesterol, uye kuderedza kudya. Mupunga une fiber level ye12%, uchirova masahwira ne2%.

Protein

Mapuroteni chinhu chinotora chikamu mune rese sero remuviri wako.

Inobatsira mukuvaka nekugadzirisa matishu uye inoshandiswawo kugadzira ma enzymes, mahomoni, uye mamwe makemikari emuviri. Chinhu chinovaka mapfupa, tsandanyama, shwashwa, ganda, uye ropa.

Zvese manoodles nemupunga zvine mapuroteni akaenzana ane 8g, zvichienzaniswa ne7g yemupunga.

Yakareruka kana yakaoma carbs

Mhando zhinji dzemaoodles uye mupunga zvinogadzirwa kubva kuzviyo zvakanatswa.

Kushandisa huwandu hwakawandisa hwezviyo zvakanatswa kunogona kukonzera metabolic syndrome, iyo inoratidzwa nezviratidzo senge high blood pressure, high cholesterol level, uye kuwandisa mudumbu mafuta. Vanogona zvakare kukonzera kuzvimba mumuviri kuwedzera njodzi yechirwere.

Glycemic indekisi

Glycemic index inoyera kuti chikafu chinokanganisa sei shuga yeropa rako. High glycemic mazinga achaita kuti iwedzere.

Kana chikafu chiine glycemic level pamusoro pemakumi manomwe, inoonekwa kunge yakakwira. Matanho e70-56 anoonekwa seane mwero nepo mazinga ari pasi pe69 ari pasi.

Mupunga une glycemic nhanho yakatenderedza 73 nepo glycemic level yemanoodles iri pakati nepakati.

Uyewo verenga: aya masosi makumi maviri nemaviri achaita chero mupunga kuita chikafu chinonaka

Ndeapi marudzi emupunga/noodles auri kudya?

Saka zvinoita sekunge zvese mupunga nemaoodles ane mugove wawo wezvakanaka nezvayakaipira uye iwe unogona kusarudza imwe pamusoro peimwe zvichibva pane zvaunoda zvehutano.

Asi kwete nekukurumidza….

Usati waita sarudzo, unofanira kufunga kuti pane zvakawanda mhando dzakasiyana dzenoodles uye mupunga uripo, uye vamwe vane utano hwakanaka kupfuura vamwe.

Kana iwe uchitsvaga hutano hwakanyanya makhahydrates, heano mamwe anokurudzirwa.

Mhando dzenoodles dzine hutano

Kana iwe uchitsvaga ane hutano noodles, heano mamwe aungade kutarisa:

• Kelp noodles: Aya anogadzirwa nesora regungwa rakasanganiswa nemvura nemunyu. Ane macalorie makumi maviri chete pagiremu uye manyuko makuru eiodine, vhitamini K, B mavhitaminzi, zinc, iron, uye antioxidants. Ndanyora gwara rakazara pane kelp noodles pano, ine recipe inonaka yekuedza.
• Soba noodles: Soba noodles inogadzirwa kubva kubhakkwheat, iyo inopa hutano hwakasiyana-siyana. Ivo vakapfuma mune antioxidants, fiber, uye magnesium, inovandudza kuyerera kweropa. Ivo zvakare vane gluten-isina, uye iwe unogona verenga nezve soba noodles mune yangu yakisoba post.
• Quinoa noodles: Aya ma noodles ane ese 9 akakosha amino acids. Havana gluten-isina uye vakapfuma muvhitamini nemaminerari sevhitamini E, B mavhitaminzi, uye iron.
• Rice noodles: Rice noodles inogona kushandiswa mumidziyo yakawanda yeAsia, ichivaita imwe nzira yakanaka kune imwe noodle mhando dzisina hutano. Iwo haana gluten-asina uye ane 100 makorikori chete pakushumira.

Mhando dzemupunga une hutano

Kana zvasvika kune mupunga une hutano, heano mamwe marudzi anokurudzirwa:

• Brown rice: Kusiyana nemupunga muchena, mupunga webrown une bran layer uye utachiona, izvo zvine huwandu hwakawanda hwezvinovaka muviri. Iinewo flavonoid antioxidants inodzivirira muviri kubva kuzvirwere, uye ine mapuroteni uye fiber.
• Risi dema: Mupunga mutema unonziwo mupunga unorambidzwa nekuti unonzi wakambochengeterwa madzimambo eChina chete. Iyo ine yakanyanya antioxidant chiitiko chechero mhando yemupunga uye zvakare ine anti-kuzvimba zvinhu.
• Mucheka mutsvuku: Mupunga mutsvuku wakapfuma mune zvinovaka muviri uye zvinobatsira chirimwa makomisheni. Iyo yakakwirira muprotein, fiber, uye antioxidants. Yakaratidzawo kuderedza kuzvimba.
• Mupunga wemusango: Mupunga wemusango unozivikanwa sezviyo uye une mapuroteni akawanda uye fiber pane mupunga muchena. Zvakaratidzwa zvakare kuderedza njodzi yechirwere chemoyo. Yakapfuma mune antioxidants uye mavitamini, uye zvicherwa senge B mavhitaminzi, magnesium, uye manganese.

Mhando dzenoodles dzekudzivisa

Kana paine 1 noodles yekudzivisa, ndizvo ramen noodles. Ramen noodles yakaderera mumakoriyori asi inoshaya zvakakosha zvekudya.

Ramen noodles inogadzirwa nehupfu hwegorosi iyo yakasimbiswa nemhando yekugadzira yezvinovaka muviri kuti ive inovaka muviri.

Asi ivo vari kushaya mamwe mavhitamini nemaminerari semapuroteni, faibha, mavhitaminzi A, C uye B12, calcium, magnesium, uye potassium. Ivo zvakare vakaderera mune antioxidants uye phytochemicals.

Mhando dzemupunga wekudzivisa

Heano mamwe marudzi emupunga iwe aunoda kuti ubve pa:

• White mupunga: Husk, utachiona, uye bran layer yemupunga muchena zvinobviswa, izvo zvinoutorera zvinovaka muviri zvikuru. Asi ichiri kupfuma mumacarbohydrates. Nemhaka yokuti haina zvokudya zvinovaka muviri, muviri unoigadzira kuita shuga, zvoita kuti unzwe nzara pashure pokuidya. Iyo ine zvakare yakakwira glycemic level iyo inogona kukonzera shuga yeropa kuti iwedzere.
• Inonamira mupunga: Mupunga wanamira hauna zvakawanda zvinovaka muviri uye hausi tsime rakanaka refiber, mavhitamini, kana mamineral. Iine high fructose corn syrup inobatsira kuhuwandu hwekoriori uye inosimudza shuga yeropa.
• Yakapukutwa mupunga: Mupunga wakakangwa une mafuta akawanda uye makorikori, saka haisiriyo sarudzo yakanaka kana uchitsvaga chikafu chine utano.

Uchasarudza chii, mupunga kana manoodles?

Saka zvinoita sekunge hapana mhinduro yakajeka kune iyo ine hutano: noodles kana mupunga.

Zvose zvine zvakanakira nezvazvakaipira, uye imwe inogona kunge iri nani kune zvido zvehutano hwako pane imwe. Rudzi rwenoodles nemupunga zvauri kudya zvichavewo sarudzo.

Chinhu chakanakisa kuita kuita sarudzo dzine hutano pakudya kwega kwega zvichibva pane zvaunofarira uye zvaunofunga zvakakunakira.

Hezvino kuita kuti kudya kwako kunakidze uye kuve kunovaka muviri nguva dzese!

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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.