Irayisi okanye i-noodles: Yeyiphi esempilweni? Iikhalori, iikhalori kunye nokunye

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ihlaziyiwe ngoJulayi 22, 2022

Ukuba ujonge icala lesitatshi kwizidlo zakho, zombini irayisi kunye ne-noodle zikhetho ezimnandi.

Kodwa ukuba uzama ukukhetha enye ngokusekelwe kwimpilo, izinto zinokubhida. Emva kwayo yonke loo nto, zombini iicarbohydrates zinokufana okufanayo.

Nangona kunjalo, kukho iiyantlukwano ezithile ezinokwenza enye ibe ngcono kunomnye.

Nangona kunzima ukukhetha ophumeleleyo ocacileyo, esi sithuba siya kukukhokela kwiinketho zakho kunye nento omawuyijonge kwizibonelelo zempilo.

Ngoku, ngaphambi kokuba uthi: kuxhomekeke kuhlobo lwerayisi okanye i-noodle oyidlayo!

Ngokuqinisekileyo, uhlala ungcono xa ukhetha ukhetho olusempilweni:

Izinketho ezisempilweni	imifanekiso
Ii-noodles ezisempilweni: Ngcono kuneeNoodles	(jonga imifanekiso emininzi)
Ilayisi esempilweni kakhulu: McCabe organic brown irayisi	(jonga imifanekiso emininzi)

Nantsi indlela esisiseko irayisi emhlophe kunye nengqolowa noodles thelekisa.

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Iinyaniso zesondlo serayisi

Ubungakanani bokusebenza kwekomityi enye (1 g):

Ipesenti yexabiso lemihla ngemihla isekwe kukutya kwekhalori ka-2,000.

Iinyani zezondlo zeNoodles

Ubungakanani bokusebenza kwekomityi enye (1 g):

Ipesenti yexabiso lemihla ngemihla isekwe kukutya kwekhalori ka-2,000.

Ithelekiswa njani irayisi kunye neeodle?

Makhe sijonge kwaloo theyibhile inye yee-100gs zombini irayisi kunye ne-noodles:

Makhe sijonge ngakumbi kuzo zombini ezi ntlobo zeekhabhu ukuze sibone ukuba yeyiphi eyona ilungileyo.

Yintoni icarbohydrate?

Ngaphambi kokuba singene kwesona sitatshi sikulungeleyo, makhe sijonge ukuba zeziphi iicarbohydrate kwaye zisebenza njani kwimizimba yethu.

I-Carbs ifumene i-rap embi kwiminyaka. Nangona kunjalo, zizondlo eziyimfuneko kwimizimba yethu!

Xa sisitya iicarbohydrates, ziguqulwa zibe yiglucose. IGlucose isebenza njengamafutha kwiiseli zethu kwaye ke ngoko inika umzimba wethu amandla.

Nangona kunjalo, ayizizo zonke iikhabho ezenziwe ngokulinganayo.

Kukho iindidi ezimbini zecarbohydrates:

1. Iicarbohydrates ezilula: Iicarbohydrate ezilula zikwabizwa ngokuba ziinkozo ezisulungekisiweyo okanye ezicutshungulweyo. Iinkozo zicutshungulwa ukwandisa ubomi beshelufu kodwa ngexesha lenkqubo, iinkozo zilahlekelwa ezinye zezondlo zayo. Ukutya okuyi-carbohydrates elula kubandakanya isonka, iipastries, iikeyiki, kunye nerayisi eqhelekileyo kunye neemveliso zepasta.
2. Iicarbohydrates ezintsonkothileyo: Olu hlobo lwe-carbohydrate aluhambi ngokucutshungulwa kwaye ngenxa yoko, lunomthamo wevithamini kunye neeminerali. Iintlobo eziqhelekileyo zecarbohydrates eziyinkimbinkimbi ziquka isonka, iquinoa, irayisi emnyama, irayisi emdaka, iziqhamo kunye nemifuno.

Ngoku makhe sijonge ngakumbi ukuba yeyiphi esempilweni.

Calories

Ukujonga ezi 2 panels zondlo, kuyacaca ukuba ukuba wenza isigwebo sokuba kukuphi ukutya okunempilo okusekwe kwi-calorie count, irayisi iya kuphuma phambili.

Inani elifanayo leekhalori linokufumaneka kwi-100 yeerayisi njengoko inokufumaneka kwiigram ezingama-50 zeeodle. Isibalo sekhalori apha kwesi sixa sokutya sijikeleze i-175.

Ipesenti yamafutha nayo iphezulu kwi-noodles, kunye nerayisi enamafutha angama-1% xa kuthelekiswa nee-noodles '2%.

Nangona kunjalo, kufuneka kuqatshelwe ukuba iintlobo ezithile zerayisi (njengerayisi eqhotsiweyo) zinokuba phezulu kumafutha kunye neekhalori.

iivithamini

Iinoodles okanye irayisi azityebi kakhulu kwiivithamini kunye neeminerali. Nangona kunjalo, zombini ziqulethe i-iron, eyimfuneko yesondlo somzimba.

IiNoodle ziqulathe i-10% yentsimbi xa kuthelekiswa ne-5% yerayisi.

I-Noodles iqulethe i-1% ye-calcium, eluncedo emathanjeni. Irayisi ayinayo icalcium.

Sodium

Isodium yiminerali enceda ukulawula amanqanaba olwelo lomzimba wakho. Ikwanceda kwi-nerve impulses kunye nokulawula izihlunu.

Nangona kunjalo, ukutya kakhulu isodium kunokubangela uxinzelelo lwegazi.

Amanqanaba esodium aphezulu kakhulu kwi-noodles. Ziqulethe i-8% yesodium ngelixa irayisi ingenayo.

I-carbohydrate

IiNoodles zinepesenti ephezulu yecarbohydrate kunerayisi. Iza nge-14% xa kuthelekiswa ne-12% yerayisi. Ukuqwalasela ukuba udinga i-carbs yobuninzi, i-noodles iya kuba ngcono ekuphakamiseni ubunzima kunye nokwakhiwa komzimba.

ifayibha

Ifayibha iluncedo kwimpilo yamathumbu. Inokunciphisa iswekile yegazi, amanqanaba asezantsi e-cholesterol, kunye nokunciphisa umdla wokutya. Irayisi inezinga lefiber ye-12%, ibetha i-noodle nge-2%.

protein

Iprotein licandelo elidlala indima kwiseli nganye yomzimba wakho.

Inceda ekwakhiweni nasekulungiseni izicubu kwaye ikwasetyenziselwa ukwenza ii-enzymes, iihomoni, kunye nezinye iikhemikhali zomzimba. Sisakhiwo samathambo, izihlunu, intlala, ulusu kunye negazi.

Zombini ii-noodles kunye nerayisi zinexabiso elifanayo leprotheyini ene-noodles ene-8g, xa kuthelekiswa ne-7g yerayisi.

I-carbs elula okanye enzima

Uninzi lweentlobo zeeodle kunye nerayisi zenziwe ngeenkozo ezicokisekileyo.

Ukutya okuninzi okuziinkozo ezisulungekisiweyo kunokukhokelela kwi-metabolic syndrome, ebonakala ngeempawu ezifana noxinzelelo lwegazi oluphezulu, amanqanaba aphezulu e-cholesterol, kunye namafutha amaninzi esisu. Basenokuqalisa ukudumba emzimbeni ukonyusa umngcipheko wesifo.

Isalathiso seGlycemic

Isalathiso seGlycemic silinganisa indlela ukutya okuyichaphazela ngayo iswekile yegazi. Amanqanaba aphezulu e-glycemic aya kubangela ukuba inyuke.

Ukuba ukutya kunenqanaba le-glycemic ngaphezulu kwama-70, kuthathwa njengokuphakamileyo. Amanqanaba angama-56-69 athathwa njengamodareyitha ngelixa amanqanaba angaphantsi kwama-55 ephantsi.

Ilayisi inenqanaba le-glycemic ejikeleze i-73 ngelixa inqanaba le-glycemic le-noodle liphakathi.

Ufunde kwakhona: ezi sosi zingama-22 ziyakwenza nayiphi na irayisi ibe sisidlo esimnandi

Zeziphi iintlobo zerayisi/i-noodles ozityayo?

Ke kubonakala ngathi zombini irayisi kunye neoodles zinesabelo sazo sokulunga kunye nokuchana kwaye unokukhetha enye ngaphezulu kwenye ngokusekwe kwiimfuno zakho zempilo.

Kodwa hayi ngokukhawuleza….

Ngaphambi kokuba wenze isigqibo, kufuneka ucinge ukuba zininzi iintlobo ezahlukeneyo ze-noodles kunye nerayisi ekhoyo, kwaye ezinye zisempilweni kunezinye.

Ukuba ujonge ezona carbohydrates zisempilweni, nazi ezinye ezicetyiswayo.

Iintlobo ezinempilo zenoodles

Ukuba ujonge ii-noodles ezisempilweni, nazi ezinye oza kufuna ukuzijonga:

• Iidoda zeKelp: Zenziwe ngokhula lwaselwandle oluxutywe namanzi netyuwa. Ziqulethe kuphela iikhalori ezingama-20 ngegram kwaye zingumthombo omkhulu we-iodine, ivithamin K, iivithamini B, i-zinc, i-iron, kunye ne-antioxidants. Ndibhalile Isikhokelo esipheleleyo kwii-kelp noodles apha, Ngeresiphi emnandi ukuzama.
• I-Soba noodles: Ii-noodle ze-Soba zenziwe kwi-buckwheat, ezibonelela ngeentlobo ezahlukeneyo zezempilo. Zityebile kwi-antioxidants, i-fiber, kunye ne-magnesium, ephucula ukuhamba kwegazi. Kananjalo abanayo i-gluten-free, kwaye unako funda malunga ne-soba noodles kwiposti yam ye-yakisoba.
• Iinoodle zequinoa: Ezi noodle ziqulethe zonke ii-amino acid ezili-9 ezibalulekileyo. Azinayo i-gluten kwaye zizityebi kwiivithamini kunye neeminerali ezifana ne-vitamin E, iivithamini B, kunye nentsimbi.
• Iidayisi zelayisi: I-noodle yerayisi inokusetyenziswa kwizitya ezininzi zase-Asiya, zizenza zibe yinto engenye kakhulu kwezinye i-noodle iintlobo ezingekho mpilweni. Azinayo i-gluten kwaye ziqulethe kuphela iikhalori ezili-100 ngokukhonza.

Iintlobo ezinempilo zerayisi

Xa kuziwa kwirayisi esempilweni, Nazi ezinye iintlobo ezicetyiswayo:

• irayisi emdaka: Ngokungafaniyo nerayisi emhlophe, irayisi emdaka inomaleko webran kunye nentsholongwane, equlethe isixa esibalulekileyo sezondlo. Ikwane-flavonoid antioxidants ekhusela umzimba kwizifo, kwaye iphezulu kwiprotheni kunye nefayibha.
• Irayisi emnyama: Irayisi emnyama ikwabizwa ngokuba yirayisi eyalelweyo kuba kuthiwa yayikade igcinelwe ubukhosi baseTshayina kuphela. Inomsebenzi ophezulu wokulwa ne-antioxidant walo naluphi na uhlobo lwerayisi kwaye ineempawu ezichasayo.
• Irayisi ebomvu: Irayisi ebomvu ityebile kwizondlo kunye nezityalo ezinenzuzo. Iphezulu kwiprotheyini, i-fiber, kunye ne-antioxidants. Kwakhona kubonakaliswe ukunciphisa ukudumba.
• Irayisi yasendle: Irayisi yasendle ibonwa njengenkozo kwaye ineprotheyini eninzi kunye nefayibha kunerayisi emhlophe. Kwakhona kubonakaliswe ukunciphisa umngcipheko wesifo senhliziyo. Izityebi kwii-antioxidants kunye neevithamini, kunye neeminerali ezifana ne-vitamin B, i-magnesium, kunye ne-manganese.

Iindidi ze-noodle ezinokuthi ziphephe

Ukuba kukho i-noodle e-1 ekufuneka uyiphephe, kunjalo iilemon noodles. IiRamen noodles zineekhalori eziphantsi kodwa azinazo izondlo eziphambili.

I-ramen noodles zenziwe ngomgubo wengqolowa oqiniswe ngeendlela zokwenziwa zezondlo ukuze zibe nesondlo ngakumbi.

Kodwa zinqongophele kwezinye iivithamini kunye neeminerali ezinjengeprotheyini, ifayibha, iivithamini A, C kunye ne-B12, i-calcium, i-magnesium, kunye ne-potassium. Kwakhona ziphantsi kwi-antioxidants kunye ne-phytochemicals.

Iintlobo zerayisi zokuphepha

Nazi ezinye iintlobo zerayisi oza kufuna ukuzicacisa:

• Irayisi emhlophe: Ikhatshu, intsholongwane kunye ne-bran layer yerayisi emhlophe iyasuswa, nto leyo ebangela ukuba ingabi nazo izondlo eziphambili. Ukanti isetyebile kwiicarbohydrates. Ngenxa yokuba ingenazo izondlo, umzimba uyitshintsha ibe yiswekile, nto leyo ekushiya ulambile emva kokuba uyityile. Kananjalo inenqanaba eliphezulu le-glycemic elinokubangela ukuba iswekile yegazi inyuke.
• Irayisi encangathi: Irayisi encangathi ayinazo izondlo ezininzi kwaye ayingomthombo olungileyo wefiber, iivithamini, okanye iiminerali. Iqulethe isiraphu yengqolowa ephezulu ye-fructose enegalelo kumxholo wekhalori kwaye iphakamisa iswekile yegazi.
• Irayisi ethosiweyo: Irayisi eqhotsiweyo inamafutha amaninzi kunye neekhalori, ngoko ayilona khetho lungcono ukuba ukhangele ukutya okunempilo yentliziyo.

Uza kukhetha eyiphi, irayisi okanye ii-noodles?

Ngoko kubonakala kungekho mpendulo icacileyo ukuba yeyiphi enempilo: ii-noodles okanye irayisi.

Zombini zineengenelo kunye nezingeloncedo, kwaye enye inokuba ngcono kwiimfuno zakho zempilo kunomnye. Uhlobo lwe-noodle kunye nerayisi oyityayo nayo iya kuba sisigqibo.

Eyona nto intle ukuyenza kukwenza ukhetho olunempilo kwisidlo ngasinye ngokusekwe kukhetho lwakho kunye nento ocinga ukuba ilungile kuwe.

Apha ukwenza ukutya kwakho kube mnandi kwaye kube nesondlo ngalo lonke ixesha!

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.