Shirataki Noodles: Egwuregwu Zero-Calorie ‘Miracle’

Ndinaya

• Kedu ihe bụ nudulu Shirataki?
• Elu na Viscous Fiber
• Pụrụ Inyere Gị Aka sehapụ Ibu
• Nwere ike Belata Sugar Ọbara na Insulin Levels
• Mee Obere Cholesterol
• Nwere ike inyeaka afọ ntachi
• Mmetụta Ndị Pụrụ Iche
• Etu esi esi nri ha
• Shirataki Macaroni na Chiiz
• Isi Okwu

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Shirataki noodles bụ nri pụrụ iche nke na-ejuputa oke ma obere calorie.

Noodles ndị a dị na glucomannan, ụdị eriri nke nwere nnukwu uru ahụ ike. N'ezie, e gosipụtara glucomannan na-akpata ọnwụ nha n'ọtụtụ ọmụmụ.

Isiokwu a na-akọwa ihe niile ịchọrọ ịma gbasara noodles shirataki, gụnyere uru ha na ntuziaka esi nri.

Kedu ihe bụ nudulu Shirataki?

Shirataki noodles dị ogologo, na-acha ọcha noodles. A na-akpọkarị ha nudulu ọrụ ebube ma ọ bụ konjac noodles.

Emere ha site na glucomannan, ụdị eriri nke sitere na mgbọrọgwụ nke konjac osisi.

Konjac toro na Japan, China na Ndịda Ebe Ọwụwa Anyanwụ Eshia. O nwere obere carges nwere ike ịgbagha - mana ọtụtụ carbs ya sitere na fibercomcomannan fiber.

"Shirataki" bụ Japanese maka "nsụda mmiri na-acha ọcha," nke na-akọwa noodles 'translucent ọdịdị. A na-eme ha site na ịgwakọta ntụ ọka glucomannan na mmiri mgbe nile na obere mmiri wayo, nke na-enyere noodles aka ijide ụdị ha.

A na-esi ngwakọta ahụ wee ghọọ noodles ma ọ bụ iberibe yiri osikapa.

Shirataki noodles nwere otutu mmiri. N'ezie, ha dị ihe dịka 97% mmiri na 3% fibercomcomannan fiber. Ha dịkwa calorie dị obere ma ghara inwe carbs na-agbari agbari.

A dịgasị iche iche a na-akpọ tofu shirataki noodles dị ka nke noodles ọdịnala ọdịnala, ma tinye ya tofu na-enye obere calorie ole na ole na obere obere carbs digestible.

Shirataki noodles bụ obere kalori nri sitere na glucomannan, ụdị eriri dị na osisi Asia konjac.

Elu na Viscous Fiber

Glucomannan bụ ezigbo viscous fiber, nke bụ ụdị eriri soluble nke nwere ike ịdọrọ mmiri iji mepụta gel.

N'ezie, glucomannan nwere ike ịmịkọrọ ihe ruru okpukpu 50 nke ịdị arọ ya na mmiri, dịka e gosipụtara na shirataki noodles 'nke nwere oke mmiri dị elu ().

Noodles ndị a na-agagharị site na usoro nsị gị nke nwayọ nwayọ, nke na-enyere gị aka inwe afọ ojuju ma na-egbu oge nri nri n'ime ọbara gị ().

Na mgbakwunye, eriri viscous na-arụ ọrụ dị ka prebiotic. Ọ na-edozi nje bacteria na-ebi n'ime eriri afọ gị, nke a makwaara dị ka gut flora ma ọ bụ microbiota.

N'ime eriri afọ gị, nje na-eme ka eriri gbaa ume n'ime ọdụdụ abụba dị mkpụmkpụ, nke nwere ike ịlụ ọgụ na mbufụt, mee ka ọrụ mgbochi na inye uru ndị ọzọ (,,).

Nnyocha ọmụmụ mmadụ na-adịbeghị anya mere atụmatụ na glucomannan na-eme ka acids fatty na-emepụta otu kalori kwa gram nke eriri ().

Ebe ọ bụ na ụdị 4-ounce (gram 113-gram) nke shirataki noodles nwere ihe dị ka gram 1-3 nke glucomannan, ọ bụ ezigbo nri na-enweghị kalori, nke na-enweghị carb.

Glucomannan bụ eriri viscous nke nwere ike ijide mmiri ma belata mgbaze. N'ime eriri afọ gị, ọ na-agba ume n'ime obere fatty acids nke nwere ike inye ọtụtụ uru ahụ ike.

Pụrụ Inyere Gị Aka sehapụ Ibu

Shirataki noodles nwere ike ibu ihe ngbusi ike.

Eriri ha nke na-egbu oge na-egbu oge afọ, yabụ ị ga-anọ ogologo oge ma rie obere nri (7,).

Tụkwasị na nke ahụ, eriri na-emegharị n'ime acids fatty na-adị mkpụmkpụ nwere ike ime ka ịhapụ hormone nke na-eme ka mmetụta nke izu ezu dịkwuo elu.

Kedu ihe ọzọ, ị gluụ glucomannan tupu i rie ọtụtụ carbs na-egosi na ịbelata ogo nke agụụ agụụ ghrelin ().

Otu nnyocha nke ọmụmụ asaa chọpụtara na ndị were glucomannan maka izu 4-8 tụfuru 3-5.5 kilogram (kilogram 1.4-2.5) ().

N'otu nnyocha, ndị were glucomannan naanị ma ọ bụ jiri ụdị eriri ndị ọzọ tụfuru ibu karịa nri kalori dị ala, ma e jiri ya tụnyere otu placebo ().

N’ọmụmụ ihe ọzọ, ndị buru oke ibu na-ewere glucomannan kwa ụbọchị ruo izu asatọ lara kilogram 2.5 n’arọ n’enweghị iri nri ma ọ bụ ịgbanwe omume mmega ahụ ha ().

Otú ọ dị, ọmụmụ ihe izu asatọ ọzọ ahụghị ọdịiche dị na ọnwụ nha n'etiti ndị buru oke ibu na ndị buru oke ibu bụ ndị were glucomannan na ndị na-emeghị (13).

Ebe ọ bụ na ọmụmụ ihe ndị a jiri 2-4 grams nke glucomannan na mbadamba ma ọ bụ ụdị mgbakwunye ejiri mmiri, shirataki noodles nwere ike inwe mmetụta yiri ya.

Ka o sina dị, ọ nweghị ọmụmụ dị na shirataki noodles kpọmkwem.

Ọzọkwa, oge nwere ike ịrụ ọrụ. A na-ewere ihe mgbakwunye Glucomannan ruo otu awa tupu nri, ebe noodles bụ akụkụ nke nri.

Glucomannan na-akwalite mmetụta nke izu ezu nke nwere ike ime ka mbelata ihe oriri calorie ma duga ọnwụ.

Nwere ike Belata Sugar Ọbara na Insulin Levels

Glucomannan e gosipụtara iji nyere aka belata ogo shuga shuga na ndị nwere ọrịa shuga na nkwụsị insulin (,,,,).

Ebe ọ bụ na eriri viscous na-egbu oge ịtọpụ afọ, ọbara shuga na insulin na-ebili nwayọ nwayọ ka ihe na-edozi ahụ na-abanye n'ime ọbara gị ().

N'otu nnyocha, ndị mmadụ nwere ụdị ọrịa shuga 2 nke were glucomannan ruo izu atọ nwere oke mbelata na fructosamine, nke bụ akara ọkwa shuga shuga ().

N'ọmụmụ ihe ọzọ, ndị mmadụ na-arịa ụdị ọrịa shuga 2 nke were otu ọgwụ nke glucomannan tupu ha ewere glucose emeela ka ọkwa shuga dị n'ọbara karịa awa abụọ gachara, ma e jiri ya tụnyere shuga shuga ha mgbe placebo () gasịrị.

Shirataki noodles nwere ike igbu oge ịtọpụ afọ, nke nwere ike inye aka igbochi spikes shuga ọbara mgbe nri.

Mee Obere Cholesterol

Ọtụtụ nnyocha na-atụkwa aro na glucomannan nwere ike inye aka belata ogo ọkwa cholesterol (,,,,).

Ndị ọrụ nyocha mara na glucomannan na - eme ka cholesterol na - anyụpụ na stool na - eme ka a ghara ịlaghachi n’ime ọbara gị nke ọma.

Nyochaa ihe ọmụmụ 14 chọpụtara na glucomannan gbadara LDL cholesterol "ọjọọ" site na nkezi 16 mg / dL na triglycerides site na nkezi 11 mg / dL ().

Nnyocha na-egosi na glucomannan nwere ike inye aka belata LDL cholesterol na triglyceride "ọjọọ".

Nwere ike inyeaka afọ ntachi

Ọtụtụ mmadụ nwere afọ ntachi na-adịghị ala ala ma ọ bụ mmegharị afọ na-esighi ike na-esiri ike ịgafe.

Glucomannan egosiwo ọgwụgwọ dị irè maka afọ ntachi na ụmụaka na ndị okenye (,,,,).

N'otu nnyocha, nnukwu afọ ntachi na-emeso nke ọma na 45% nke ụmụaka na-ewere glucomannan, ma e jiri ya tụnyere naanị 13% nke otu njikwa ().

Maka ndị okenye, ihe mgbakwunye glucomannan na-eme ka ọnụọgụ afọ na-arịwanye elu, ọkwa nke nje bacteria bara uru na mmepụta fatty acid dị mkpụmkpụ (,).

Glucomannan nwere ike ịgwọ afọ ntachi na ụmụaka na ndị okenye n'ihi mmetụta dị laxative na uru maka ahụ ike.

Mmetụta Ndị Pụrụ Iche

Maka ụfọdụ, glucomannan na shirataki noodles nwere ike ibute nsogbu mgbaze dị nro, dị ka akwa stool, bloating na flatulence ().

Agbanyeghị, ekwesiri iburu n’uche na achọpụtala glucomannan ka ọ dị mma na usoro niile ejiri nwalee n’ọmụmụ ihe.

Ka o sina dị - dị ka ọ dị na eriri niile - ọ kachasị mma iwebata glucomannan n'ime nri gị nke nta nke nta.

Na mgbakwunye, glucomannan nwere ike belata nsị nke ụfọdụ ọgwụ, gụnyere ụfọdụ ọgwụ ndị na-arịa ọrịa shuga. Iji gbochie nke a, were ọgwụ gị ọ dịkarịa ala otu elekere tupu ma ọ bụ awa anọ mgbe ị risịrị nri nchara.

Shirataki noodles dị mma oriri ma ọ nwere ike ibute nsogbu gbasara nri maka ụfọdụ. Ha nwekwara ike belata ike ị absorụ ọgwụ ụfọdụ.

Etu esi esi nri ha

Shirataki noodles nwere ike iyi ntakịrị ụjọ iji kwadebe na mbụ.

A na-akwakọba ha na mmiri mmiri na-esi ísì ụtọ, nke bụ n'ezie mmiri dị larịị nke na-etinye isi ísì nke mgbọrọgwụ konjac.

Ya mere, ọ dị mkpa iji sachaa ha nke ọma maka nkeji ole na ole n'okpuru mmiri ọhụrụ, mmiri na-agba agba. Nke a kwesiri iwepu otutu isi.

Ikwesiri ikpo noodles na skillet ọtụtụ minit na-enweghị agbakwunye abụba.

Nzọụkwụ a na-ewepu oke mmiri ọ bụla ma na-enye ohere ka noodles were na-adịkarị noodle. Ọ bụrụ na oke mmiri dị, ha ga-abụ mushy.

Nke a bụ mfe shirataki noodle uzommeputa nwere naanị ihe ole na ole:

Shirataki Macaroni na Chiiz

(Na-eje Ozi 1-2)

Maka uzommeputa a, ọ kachasị mma iji ụdị mkpụmkpụ shirataki, dị ka ziti- ma ọ bụ osikapa ụdị noodles.

Efrata:

• 1 ngwugwu (ounces 7 ma ọ bụ gram 200) nke noodles shirataki ma ọ bụ osikapa shirataki.
• Olive mmanụ ma ọ bụ bọta maka tee ramekin, obere efere nri.
• 3 ounce (gram 85) nke grated cheddar chiiz.
• 1 ngaji nke butter.
• 1/2 ngaji nnu nnu.

Ntụziaka:

1. Kpochapu oven ruo 350 Celsius (175 Celsius).
2. Richaa noodles n'okpuru mmiri na-agba agba ma ọ dịkarịa ala minit abụọ.
3. Nyefee noodles na skillet ma sie nri ọkara-elu ọkụ maka minit 5-10, na-akpali mgbe ụfọdụ.
4. Mgbe noodles na-esi nri, grikin a 2-cup ramekin na mmanụ oliv ma ọ bụ bọta.
5. Nyefee noodles esiri esi na ramekin, tinye ihe ndị fọdụrụnụ ma bido nke ọma. Ime na nkeji 20, wepụ si oven na-eje ozi.

Enwere ike iji noodles Shirataki dochie anya pasta ma ọ bụ osikapa na efere ọ bụla.

Agbanyeghị, ha na-arụkarị ọrụ kacha mma na usoro nri Asia. Noodles anaghị enwe ekpomeekpo ma ọ ga-amata ihe na-atọ ụtọ nke sauces na seasonings nke ọma.

Ọ bụrụ n'ịchọrọ ịnye noodles shirataki ịnwale, ị nwere ike ịchọta nhọrọ sara mbara na Amazon.

Shirataki noodles dị mfe ịkwadebe ma nwee ike iji ya mee nri dị iche iche. Ha na-atọ ụtọ karịsịa na usoro nri Asia.

Isi Okwu

Noodles Shirataki bụ ezigbo ihe ngbanwe maka noodles ọdịnala.

Na mgbakwunye na ịbụ ndị nwere obere kalori, ha na-enyere gị aka inwe afọ ojuju ma nwee ike ịba uru maka ọnwụ.

Ọbụghị naanị nke ahụ, mana ha nwekwara elele maka ogo shuga shuga, kọlesterol na ike nri.