Chinese people have a long-standing habit of eating noodles, dating back to the Eastern Han Dynasty 1900 years ago. As a staple food, it has an unshakable status with rice.
But from a nutritional point of view, eating noodles seems to have many deficiencies: low protein, high carbohydrates, high oil and high salt seasoning…
How to eat a bowl of nutritious noodles? “Life Times” (Search “LT0385” in WeChat to follow) Interview experts, tell you what nutritional indicators of healthy noodles are, and teach you how to pick good noodles.
Experts Interviewed
Li Zaigui, Professor, School of Food Science and Nutritional Engineering, China Agricultural University
Chinese Registered Dietitian Cao Zhan
A bowl of “nutritious noodles” has 5 indicators
Noodles are pure staple foods, and the seasonings are usually high-fat and high-salt combinations, such as sesame peanut butter for hot dry noodles, yellow sauce for fried noodles, etc.
The combination of high carbohydrates and high fats results in a bowl of noodles usually bringing more energy than one meal needs. To make noodles more nutritious, it is recommended to meet 5 indicators:
One hundred grams of noodles
If you like to eat noodles and have the conditions to make them yourself, you can add less whole wheat flour, soybean flour and other materials on the basis of refined flour to make miscellaneous noodles. Be careful not to add alkali to protect the B vitamins in the flour.
If you don’t have the conditions to make it yourself, you can only choose processed noodles, and you need to read the ingredient list and nutrition label. Prefer varieties with low sodium content to reduce the intake of “invisible salt”.
How much noodles you eat in a meal will vary from person to person. Calculated as an adult female with light physical activity, each meal needs to consume about 75 grams of pure carbohydrates. Converted to flour or dry noodles, about 100 grams, which is equivalent to the diameter of a dollar coin /strong>.
People who are physically active can eat a little more, usually no more than 150 grams.
One egg
An egg can provide 7-8 grams of high-quality protein, and also provide a variety of vitamins, lecithin, lutein, zeaxanthin and other healthy ingredients.
Eggs contain most of their nutrients in the yolk. Although the cholesterol in the yolk is relatively high, it is perfectly fine to eat one every day. Do not discard egg yolks unless specifically directed by your doctor.
Eggs are best cooked with noodles to make poached eggs, which can kill pathogenic bacteria, denature and digest proteins, and prevent vitamins and harmful substances from being damaged due to high temperature.
Fried eggs are cooked at a high temperature, which is prone to produce some harmful ingredients, add extra fat, and also affect the digestibility of protein. It is necessary to reduce the frequency of eating.
A handful of dishes
The most common way to eat noodles is vegetables. The Chinese Nutrition Society recommends consuming 1 catty of vegetables per day, so at least 150 grams per meal.
Take the common small rapeseed as an example, about as much as one hand in both hands. Adding to noodles can not only increase vitamins, minerals and dietary fiber, but also increase satiety and make a bowl of noodles more appetizing.
Preference is given to dark green leafy vegetables, which can be cooked together into the noodles, or can be cooked in advance with water and oil, and then added when the noodles are cooked. To eat noodles in a restaurant, it is recommended to have a cold salad as a side dish.
A piece of meat
Eating meat is one of the easiest ways to get high-quality protein.
Noodles are mainly carbohydrates, and adding a piece of lean meat the size of half a palm (without fingers) will almost reach the recommended daily intake of meat , can provide 10 grams of high-quality protein, but also provide some B vitamins and heme iron, enough to make aThe nutritional level of bowl noodles has been raised to a new level.
In the choice of meat, mainly lean meat, eat less ribs and pork belly with high fat content. If you have home-made braised beef, Fill out four or five pieces of lean meat the size of your little finger, and then add a spoonful of broth, which is a bowl of beef noodles with both nutrition and flavor.
A bowl of soup
If you make miscellaneous noodles yourself, you can drink a bowl of noodle soup, which can increase satiety and get the vitamins dissolved in the soup.
If you buy vermicelli, instant noodles, or eat some savory noodle soup at a restaurant, too much salt will dissolve in the soup, so it is recommended not to drink the soup.
How to pick a good handful of noodles?
Zhajiang noodles, oil-splashed noodles, spaghetti noodles, multigrain noodles… Different noodles have their own taste characteristics. I recommend a few selection techniques for you:
Soba, buckwheat, oat and mung bean noodles
These multigrain and bean noodles are made from grain flour or bean flour mixed with flour. The health characteristics of this type of noodles are mainly related to the proportion of added multi-grain and multi-bean flour.
If the added amount is below 20%, its digestion speed is only slightly slower than that of ordinary dried noodles, which is not conducive to controlling postprandial blood sugar;
If the added amount of multigrain powder is more than 40%, the health effect of reducing postprandial blood sugar is more obvious. Therefore, it is recommended that consumers check the ingredient list to see whether the addition ratio of multigrain and soybean flour is marked when purchasing.
Another way is to use all grains or soybean flour to make round noodles by extrusion process. This type of noodles has high dietary fiber content and slow digestion, which is especially beneficial for diabetes. , overweight or hyperlipidemia population.
However, due to the lack of gluten, this type of noodles cannot be cooked for a long time in most cases, otherwise the noodles will be easily broken and sticky, resulting in poor taste.
Multigrain noodles
The key depends on the amount of grains added. Generally, there is no vermicelli marked with the amount of addition. Basically, the amount of addition is below 15%. Or look at the ingredient list, the higher the raw material, the more the amount added.
Vegetable Noodles
Common vegetable noodles are made by adding vegetable juices such as spinach or carrot juice to the flour. The digestive properties are similar to ordinary white noodles, but the content of vitamins is high, which is suitable for high vitamin needs. crowd.
The health effect of vegetable noodles is related to the amount of vegetable juice added. Consumers should pay attention to the ingredient list.
Pasta (macaroni)
Using durum wheat as the raw material, due to the high protein and gluten of the raw material, the noodles are resistant to cooking, dense in texture, and slow in digestion.
Delicious noodles have a “cooking skill”
After the water boils, throwing a handful of noodles in is the way many people cook noodles. In fact, there is also the best time to cook the noodles, so that the taste is better.
Tips: When the water in the pot is just bubbling, add the noodles, then stir a few times, and when the water in the pot boils, add some more Cool water, wait for the water to boil again, cook for a few minutes, and you’re done.
It should be noted that when cooking noodles, avoid “the water is boiled before putting noodles“, the disadvantages are as follows:
The noodles are dry, and suddenly encountering high temperature, the starch on the surface is prone to gelatinization, which will reduce the content of vitamin Bl and vitamin B2, and lose nutrients.
Heat is not easy to penetrate into the noodles, and it is easy to get caught. ▲
Editor of this issue: Zhang Yu
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