Ama-noodle e-Shirataki awukudla okuhlukile okugcwalisa kakhulu futhi okunama-kilojoule aphansi.
Lawa ma-noodle anothe nge-glucomannan, uhlobo lwefayibha enezinzuzo zezempilo ezihlaba umxhwele. Eqinisweni, ucwaningo oluningi luye lwabonisa ukuthi i-glucomannan ibangela ukuncipha kwesisindo.
Lesi sihloko sichaza konke okudingeka ukwazi mayelana nama-noodle e-shirataki, okuhlanganisa izinzuzo zawo kanye nemiyalelo yokupheka.
Ama-noodle e-Shirataki angama-noodle amade amhlophe. Avame ukubizwa ngokuthi ama-noodle esimangaliso noma ama-noodle e-konjac.
Enziwe nge-glucomannan, uhlobo lwefayibha ephuma empandeni yesitshalo se-konjac.
I-Konjac ikhula e-Japan, e-China naseNingizimu-mpumalanga ye-Asia. Iqukethe amakhabhohayidrethi ambalwa kakhulu agayekayo - kodwa iningi lamacarbohydrates awo aphuma ku-fiber glucomannan.
Igama elithi “Shirataki” lisho “impophoma emhlophe” ngesiJapane, elichaza ukugqama kwama-noodle. Enziwa ngokuxuba ufulawa we-glucomannan namanzi angenalutho kanye namanzi amancane omcako, okusiza ama-noodle ukuthi agcine umumo wawo.
Ingxube iyabiliswa bese ibunjwa ibe ama-noodle noma izingcezu ezifana nelayisi.
Ama-noodle e-Shirataki aqukethe amanzi amaningi. Eqinisweni, aqukethe cishe u-97% wamanzi kanye ne-3% ye-glucomannan fiber. Futhi ane-kilojoule ephansi kakhulu futhi awanawo ama-carbohydrate angagayeki.
Izinhlobonhlobo ezibizwa ngama-noodle we-tofu shirataki zifana kakhulu nama-noodle endabuko e-shirataki, kodwa nge-tofu engeziwe ehlinzeka ngamakholori ambalwa engeziwe kanye nenani elincane lama-carbohydrates agayekayo.
I-Sumumé Ama-noodle e-Shirataki awukudla okunekhalori ephansi okwenziwa nge-glucomannan, uhlobo lwefayibha etholakala esitshalweni sase-Asian konjac.
I-Glucomannan iyi-fiber e-viscous kakhulu, okuwuhlobo lwefayibha encibilikayo ekwazi ukumunca amanzi ukuze yakhe ijeli.
Eqinisweni, i-glucomannan ingakwazi ukumunca izikhathi ezifinyelela kwezingu-50 isisindo sayo emanzini, njengoba kufakazelwa inani eliphakeme kakhulu lamanzi lama-noodle e-shirataki (1).
Lawa ma-noodle ahamba kancane kakhulu ohlelweni lwakho lokugaya ukudla, okukusiza ukuthi uzizwe ugcwele futhi kubambezele ukumuncwa kwemisoco egazini lakho (2).
Ukwengeza, i-viscous fiber isebenza njenge-prebiotic. Iphakela amagciwane kukholoni yakho, ebizwa nangokuthi i-intestinal flora noma i-microbiota.
Kukholoni yakho, amabhaktheriya abilisa i-fiber ibe ama-acid e-short-chain fatty, angalwa nokuvuvukala, aqinise umsebenzi wokuzivikela komzimba, futhi anikeze ezinye izinzuzo zezempilo (3, 4, 5).
Ucwaningo lwabantu lwakamuva lulinganisele ukuthi ukuvutshelwa kwe-glucomannan ku-fatty chain acids kukhiqiza ikhalori eyodwa ngegremu ngalinye le-fiber (6).
Njengoba ama-ounces angu-4 (amagremu angu-113-amagremu) ama-noodle e-shirataki aqukethe cishe amagremu angu-1 kuya kwangu-3 e-glucomannan, empeleni ukudla okunamakhalori ayiziro, okuyi-zero-carb.
I-Sumumé I-Glucomannan iyi-fiber viscous engagcina amanzi futhi igaye kancane. Kukholoni yakho, ivutshelwa ibe ama-acid e-short-chain fatty angase abe nezinzuzo ezimbalwa zezempilo.
Ama-noodle e-Shirataki angaba ithuluzi elinamandla lokulahlekelwa isisindo.
I-viscous fiber yabo ibambezela ukuphuma kwesisu. Ngakho uhlala ugcwele isikhathi eside futhi ugcine udla kancane (7, 8).
Ukwengeza, ukuvutshelwa kwe-fiber ibe ama-acid e-short-chain fatty kungashukumisa ukukhululwa kwe-hormone yamathumbu enyusa imizwa yokugcwala (9).
Ukwengeza, ukuthatha i-glucomannan ngaphambi kokudla ama-carbohydrates amaningi kubonakala kunciphisa amazinga ehomoni yendlala i-ghrelin (10).
Ukubuyekezwa kwezifundo eziyisikhombisa kwathola ukuthi abantu abathathe i-glucomannan amaviki angu-4 kuya kwangu-8 balahlekelwa amakhilogremu angu-3 kuya kwangu-5,5 (1,4 kuya ku-2,5 kg) (1).
Kolunye ucwaningo, abantu abathathe i-glucomannan iyodwa noma nezinye izinhlobo zefiber balahlekelwa isisindo esiningi ekudleni okunekhalori ephansi kuneqembu le-placebo (11).
Kolunye ucwaningo, abantu abakhuluphele abathatha i-glucomannan nsuku zonke amasonto ayisishiyagalombili behle ngo-2,5 kg (amakhilogremu angu-5,5) ngaphandle kokudla okuncane noma ukushintsha imikhuba yabo yokuzivocavoca (12).
Kodwa-ke, olunye ucwaningo lwamasonto ayisishiyagalombili alutholanga mehluko ekwehleni kwesisindo phakathi kwabantu abakhuluphele nabakhuluphele kakhulu abathatha i-glucomannan nalabo abangazange (13).
Njengoba lolu cwaningo lusebenzise amagremu angu-2 kuya kwangu-4 e-glucomannan kuthebhulethi noma ifomu lesengezo elithathwe namanzi, ama-noodle e-shirataki cishe angaba nemiphumela efanayo.
Kodwa-ke, azikho izifundo ezitholakalayo kuma-noodle we-shirataki ngokuqondile.
Ukwengeza, isikhathi singadlala indima. Izithako ze-Glucomannan zivame ukuthathwa kuze kube yihora ngaphambi kokudla, kuyilapho ama-noodle eyingxenye yokudla.
I-Sumumé I-Glucomannan ikhuthaza imizwa yokugcwala okungaholela ekwehliseni ukudla kwekhalori nokuncipha kwesisindo.
I-Glucomannan iboniswe ukusiza ukwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela kanye nokumelana ne-insulin (14, 15, 16, 17, 18).
Ngoba i-viscous fiber ibambezela ukuphuma kwesisu, ushukela wegazi kanye namazinga e-insulin akhuphuka kancane kancane njengoba izakhi zingena egazini lakho (19).
Kolunye ucwaningo, abantu abanesifo sikashukela sohlobo 2 abathathe i-glucomannan amasonto amathathu babe nokuncipha okukhulu kwe-fructosamine, okuwuphawu lwamazinga kashukela egazini (17).
Kolunye ucwaningo, abantu abanesifo sikashukela sohlobo 2 abathathe umthamo owodwa we-glucomannan ngaphambi kokudla i-glucose baba namazinga kashukela egazi aphansi kakhulu ngemuva kwamahora amabili, uma kuqhathaniswa namazinga kashukela egazini ngemuva kwe-placebo (18).
I-Sumumé Ama-noodle e-Shirataki angabambezela ukuphuma kwesisu, okungasiza ekuvimbeleni ukukhuphuka koshukela wegazi ngemva kokudla.
Ucwaningo oluningana luphinde luphakamise ukuthi i-glucomannan ingasiza ekunciphiseni amazinga e-cholesterol (15, 18, 20, 21, 22).
Abacwaningi baye baqaphela ukuthi i-glucomannan inyusa inani le-cholesterol ekhishwa esitokisini, ngakho-ke igazi elincane liphinde lifakwe egazini lakho (15).
Ukubuyekezwa kwezifundo eziyi-14 kwathola ukuthi i-glucomannan yehle “okubi” kwe-LDL cholesterol ngo-16 mg/dL ngokwesilinganiso kanye ne-triglycerides ngo-11 mg/dL ngokwesilinganiso (22).
I-Sumumé Ucwaningo lubonisa ukuthi i-glucomannan ingasiza ekunciphiseni “okubi” kwe-LDL cholesterol namazinga e-triglyceride.
Abantu abaningi bahlushwa ukuqunjelwa okungamahlalakhona noma ukungahambi kahle kwamathumbu, okunzima ukuwakhipha.
I-Glucomannan ikhonjiswe ukuthi iyindlela yokwelapha ephumelelayo yokuqunjelwa ezinganeni nakubantu abadala (23, 24, 25, 26, 27).
Kolunye ucwaningo, ukuqunjelwa okunzima kwelashwe ngempumelelo ku-45% wezingane ezithatha i-glucomannan, uma kuqhathaniswa ne-13% kuphela yeqembu lokulawula (25).
Kubantu abadala, izithasiselo ze-glucomannan zandisa imvamisa yokunyakaza kwamathumbu, amazinga amabhaktheriya atholakala emathunjini, kanye nokukhiqizwa kwama-acid e-short-chain fatty (26, 27).
I-Sumumé I-Glucomannan ingakwelapha ngempumelelo ukuqunjelwa ezinganeni nakubantu abadala ngenxa yemiphumela yako yokulambisa kanye nezinzuzo zempilo yamathumbu.
Kwabanye, i-glucomannan kuma-noodle e-shirataki ingase ibangele izinkinga zokugaya ukudla okuthambile, njengendle exekethile, ukuqunjelwa, nokuqunjelwa (1).
Kodwa-ke, kufanele kuqashelwe ukuthi i-glucomannan yatholakala iphephile kuwo wonke imithamo ehlolwe phakathi nezifundo.
Kodwa-ke, njengakuyo yonke imicu, kungcono ukwethula i-glucomannan ekudleni kwakho kancane kancane.
Ukwengeza, i-glucomannan ingase inciphise ukumuncwa kwemithi ethile, kuhlanganise nemithi ethile ye-antidiabetic. Ukuze ugweme lokhu, phuza imithi yakho okungenani ihora elilodwa ngaphambi noma amahora amane ngemva kokudla ama-noodle e-shirataki.
I-Sumumé Ama-noodle e-Shirataki aphephile ukuthi angadliwa, kodwa angabangela izinkinga zokugaya kwabanye. Bangase futhi banciphise ukumuncwa kwemithi ethile.
Ama-noodle e-Shirataki angase abonakale enzima kancane ukuwalungisa ekuqaleni.
Apakishwe oketshezini olunephunga elimnandi, empeleni okungamanzi alula amunce iphunga lempande ye-konjac.
Ngakho-ke, kubalulekile ukuwahlanza kahle imizuzu embalwa ngaphansi kwamanzi apholile ahambayo. Lokhu kufanele kuqede amaphunga amaningi.
Udinga futhi ukushisa ama-noodle epanini imizuzu embalwa ngaphandle kokungeza noma yimaphi amafutha.
Lesi sinyathelo sisusa noma yimaphi amanzi amaningi futhi sivumela ama-noodle ukuthi athathe ukuthungwa okufana nama-noodle. Uma amanzi amaningi esala, azoba mushy.
Nansi iresiphi elula ye-shirataki noodle enezithako ezimbalwa nje:
Shirataki Mac kanye noshizi
(1 noma 2 ukudla)
Kule recipe, kungcono ukusebenzisa izinhlobo ezimfushane ze-shirataki, njengerayisi noma ama-noodle amise okwe-ziti.
izithako:
- Iphakheji elingu-1 (ama-ounces angu-7 noma amagremu angu-200) ama-noodle e-shirataki noma irayisi le-shirataki.
- Amafutha omnqumo noma ibhotela ukugcoba i-ramekin, isitsha sokubhaka esincane.
- Ama-ounces ama-3 (amagremu angu-85) ushizi we-cheddar ogayiwe.
- 1 isipuni sebhotela.
- 1/2 ithisipuni usawoti olwandle.
Iziyalezo:
- Shisisa ihhavini ukuya ku-350°F (175°C).
- Hlanza ama-noodle ngaphansi kwamanzi agelezayo okungenani imizuzu emibili.
- Dlulisa ama-noodle ku-skillet bese upheka phezu kokushisa okuphakathi kwemizuzu emi-5 kuya kwezingu-10, uvuselela ngezikhathi ezithile.
- Ngenkathi ama-noodle epheka, gcoba i-ramekin enezinkomishi ezi-2 ngamafutha omnqumo noma ibhotela.
- Dlulisa ama-noodle aphekiwe ku-ramekin, engeza ezinye izithako futhi uhlanganise kahle. Bhaka imizuzu engu-20, susa kuhhavini uphake.
Ama-noodle e-Shirataki angasetshenziswa esikhundleni se-pasta noma irayisi kunoma yisiphi isidlo.
Kodwa-ke, bavame ukusebenza kangcono ekuphekeni kwase-Asia. Ama-noodle awanawo ukunambitheka kodwa azomunca ama-flavour kumasoso nezinongo kahle kakhulu.
Uma ufuna ukuzama ama-noodle e-shirataki, ungathola ukukhetha okubanzi ku-Amazon.
I-Sumumé Ama-noodle e-Shirataki kulula ukuwapheka futhi angasetshenziswa ezitsheni ezihlukahlukene. Ziyakwazi ezihlwabusayo ikakhulukazi zokupheka Asian.
Ama-noodle e-Shirataki athatha indawo enhle yama-noodle esintu.
Ngaphezu kokuba nama-kilojoule aphansi kakhulu, akusiza uzizwe ugcwele futhi angaba nenzuzo ekunciphiseni isisindo.
Akukhona lokho kuphela, kodwa futhi banezinzuzo kushukela wegazi, i-cholesterol, nempilo yokugaya.
I-Healthline nozakwethu bangase bathole ingxenye yemali engenayo uma uthenga usebenzisa isixhumanisi esingenhla.
