Mmene Mungapangire Zakudya Zakudya Zakudya Zakudya Zabwino
Zakudya zamphongo (Instant ramen noodles) (kapena zakumwa zamatsuko) ndi zakumwa zamadzimadzi zomwe zimabwera ndi ufa wothira msuzi. Iwo ndi otchipa ndipo ndi osavuta kukonzekera-ingowonjezerani madzi otentha ndipo pafupi maminiti atatu muli ndi chakudya. Vuto, komabe, izi ndizomwe zimakhala ndi mafuta ambiri komanso sodium osati zonse zowonjezera. Yang'anani pa chizindikirocho ndipo mudzawona pali ma pulogalamu awiri pa phukusi.
Izi zikutanthauza kuti theka la phukusi la ramen noodles lili ndi makilogalamu 190, makilogalamu 26 a chakudya , ndi mafuta oposa magalamu asanu ndi awiri, kuphatikizapo magalamu atatu a mafuta odzaza. Ndipo choipa kwambiri? Mankhwala amodzi a ramen ali ndi pafupifupi mamiligalamu 500 a sodium .
Kuwonongeka kwa Zakudya
Mwamwayi, kulibe ubwino uliwonse wa thanzi la ramen noodles osati kuchuluka kwa chitsulo, chomwe chili chofunikira kuti mupitirize kutuluka mpweya mu thupi lonse ndikuletsa kutopa ndi kuchepa kwa magazi (kusowa kwachitsulo). Komabe, chifukwa mankhwalawa amapezeka kwambiri mu sodium ndi mafuta (kuphatikizapo mafuta okhuta) ndipo amakhala otsika kwambiri ndipo ali otsika kwambiri mu zakudya zenizeni zenizeni-zoperewera kuposa zomwe zili zabwino.
Zakudya zamphongo zamphongo zamphongo zamphongozi sizidzathandizanso kuchepetsa thupi. Zimakhala zochepa kwambiri m'thupi ndi mapulotini-zifukwa ziwiri zofunikira pochepetsera-ndipo zimakhala zowonongeka podziwa kuti phukusi ndiloling'ono; ngakhale mutadya phukusi lonse (2 servings), mwinamwake mudzakhalanso ndi njala mu kanthawi kochepa.
Komanso, popeza ali pamwamba pa sodium, kudya zakudya zamtundu wa ramen kungayambitse kupuma komanso kusungira madzi, zomwe sizikuthandizani pamene mukuyesera kuchepetsa thupi.
Ramen Makeover wathanzi
Ngakhale kuti simukufuna kudalira kapu zakumwa monga chakudya chodalirika, mutha kusintha zakudya zawo powonjezerapo zowonjezera zomwe zimakhala zochepa koma zimakhala ndi zakudya zambiri.
Mwanjira imeneyo, mudzakhala ndi chakudya chosawonongeka chomwe sichiri choipa kwa inu, pamene mukulitsa voliyumu ndi kuwirikiza nambala ya mautumiki.
Kuwonjezera kwa nkhuku ndi masamba kumaphatikiza mavitamini ndi mapuloteni popanda kuwonjezera mafuta ambiri. Aliyense akutumikirabe ali ndi makilogalamu okwana 200, koma ali ndi magalamu 4.5 okha ndi mafuta osachepera 2 magalamu amphamvu. Zowonjezera izi zowonjezera chiwopsezo kuchokera ku 1 gramu kufika pafupifupi 2.5 magalamu ndipo zinawonjezera mavitamini A, vitamini A, lutein, ndi B ambiri. Kuwonjezera ndiwo zamasamba ndi nyama zowonda sizongowonjezera mavitamini ndi zowonjezereka komanso zimapereka chiwerengero cha mavitamini, koma zimathandizanso kuchepetsa zotsatira za mafuta oipa mu ramen noodles.
Chimene Mufuna
- Phukusi la zakumwa zamphongo zamphongo kapena kapu zakumwa
- 1 chikho chophika chikho, cubed
- Zakudya 1 zatsamba zosakaniza (monga nandolo, kaloti, ndi anyezi)
Konzani zakumwa zanu pophika phukusi limodzi la nkhuku zokometsera ramen mpaka zofewa mu makapu atatu a madzi otentha. Onjetsani paketi yosangalatsa. Onjezani nyama yophika nkhuku ndi masamba obiriwira. Onetsetsani kuti masamba asungidwe bwino.
Pakalipano, ndibwino, koma mutha kusintha kwambiri umoyo wanu. Pewani chakudya ichi ndi saladi yaing'ono ya saladi ndi mafuta kapena mtedza mafuta ndi viniga kapena saladi yovala.
Tsopano mwawonjezera mafuta abwino ndi mavitamini, minerals, ndi fiber.
Zambiri za Ramen Tips
Ngakhale nkhuku ndi masamba obiridwa ndi zachilengedwe kuwonjezera pa ramen, mungathe kulenga ndi kuyesa mapuloteni ena, masamba, ndi zokometsera. Onjetsani nsomba za shrimp kapena zophikidwa kuti mukhale ndi omega-3 ofunika kwambiri mafuta acid ndipo muzitha kuyamwa ndi sesame mafuta, bowa, nyemba, nyemba zam'madzi, ndi zitsamba.
Ngati mukufuna kuchepetsa sodium kwambiri, mukhoza kuchepetsa kuchuluka kwa ufa kuchokera pakudya kobiriwira. Wonjezerani powonjezera kukoma kwa adyo, tsabola, kapena zitsamba zomwe mumakonda.
Ngati mukufuna makapu a styrofoam a ramen Zakudya zam'madzi, kumbukirani kuti chikho chilichonse ndizigawo ziwiri.
Konzani kapu yanu ya Zakudyazi ndi madzi otentha ndikutsanulira Zakudyazi zamasamba ndi nyama. Mofanana ndi makeover ya ramen, inu tsopano mwawonjezereka ntchitoyi kwa anayi.