Shirataki Noodles: Zero-Calorie ‘Miracle’ Noodles

Wadatacce

• Menene Abincin Shirataki?
• Babban a cikin Fiber Viscous
• Zai Iya Taimaka Maka Rage Nauyi
• Zai Iya Rage Sugar Jini da Matakan Insulin
• Mayu Lowerananan Cholesterol
• Zai Iya Sauke Maƙarƙashiya
• Illolin Hanyoyi masu Tasiri
• Yadda ake dafa su
• Shirataki Macaroni da Cuku
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Shirataki noodles abinci ne na musamman wanda yake cike sosai amma ƙasa da kalori.

Waɗannan taliyar suna da yawa a cikin glucomannan, wani nau'in zare da ke da fa'idodin kiwon lafiya. A zahiri, an nuna glucomannan don haifar da asarar nauyi a cikin karatu da yawa.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da alawar shirataki, gami da fa'idodin su da umarnin girki.

Menene Abincin Shirataki?

Shirataki taliya ne masu tsayi, fararen taliya. Ana kiran su sau da yawa mu'ujiza ko noodles na konjac.

An yi su ne daga glucomannan, wani nau'in zaren da ke zuwa daga asalin tsiron konjac.

Konjac ya girma a cikin Japan, China da kudu maso gabashin Asiya. Ya ƙunshi ƙananan ƙwayoyin carbin narkewa - amma yawancin carbs ɗin sun fito ne daga fiber fiber.

"Shirataki" Jafananci ne don "farin ruwan sama," wanda ke bayyana fasalin fasalin noodles. An yi su ne ta hanyar haɗa garin fulawa na glucomannan tare da ruwan yau da kullun da kuma ruwan lemun tsami kaɗan, wanda ke taimakawa noodles su riƙe surarsu.

Ana dafa ruwan magani sannan sai a fasalta shi kamar noodles ko irin na shinkafa.

Shirataki noodles ya ƙunshi ruwa mai yawa. A zahiri, kusan sura 97% na ruwa da kuma 3% fiber na glucomannan. Har ila yau, suna da ƙarancin adadin kuzari kuma ba su ƙunshi ƙwayoyin carbin narkewa.

Nau'in da ake kira tofu shirataki noodles yayi kama da na shirataki na gargajiya, amma tare da ƙarin tofu wanda ke ba da ƙarin ƙarin adadin kuzari da ƙananan ƙwayoyin carbin narkewa.

Shirataki noodles abinci ne mai ƙarancin kalori wanda aka yi shi daga glucomannan, wani nau'in zaren da ake samu a cikin tsiron konjac na Asiya.

Babban a cikin Fiber Viscous

Glucomannan shine zare mai ƙarfi, wanda shine nau'in fiber mai narkewa wanda zai iya tsotse ruwa don samar da gel.

A zahiri, glucomannan na iya ɗaukar nauyinsa har sau 50 a cikin ruwa, kamar yadda yake a cikin shirataki noodles ’mai ɗauke da ruwa mai yawa ().

Wadannan noodles suna motsawa ta hanyar tsarin narkewar ku a hankali, wanda ke taimaka muku jin cikakke kuma ya jinkirta shayar da abinci a cikin jini ().

Bugu da kari, zaren viscous yana aiki azaman prebiotic. Yana ciyar da ƙwayoyin cuta da ke rayuwa a cikin mahaifar ku, wanda aka fi sani da gut flora ko microbiota.

A cikin hanjinku, ƙwayoyin cuta suna narkar da fiber cikin gajeren sarkar mai, wanda zai iya yaƙar kumburi, haɓaka aikin rigakafi da samar da wasu fa'idodin kiwon lafiya (,,).

Wani binciken ɗan adam na kwanan nan ya kiyasta cewa mai narkewar glucomannan zuwa gajerun sarkar mai yana samar da kalori guda ɗaya a cikin gram na fiber ().

Tunda nau'ikan nauyin ounce 4 (gram 113-gram) na shirataki noodles ya ƙunshi kusan gram 1-3 na glucomannan, lallai yana da abinci mara kalori, mara carbi.

Glucomannan shine zaren viscous wanda zai iya ɗaukar ruwa kuma ya rage narkewar abinci. A cikin hanjinku, yana daɗaɗa a cikin gajeren sarkar mai wanda zai iya samar da fa'idodi da yawa ga lafiya.

Zai Iya Taimaka Maka Rage Nauyi

Shirataki noodles na iya zama kayan aikin asarar nauyi mai ƙarfi.

Fiber ɗin su na viscous yana jinkirta ɓoye ciki, saboda haka ku daɗe ku cika cin ƙarancin (7,).

Bugu da kari, fiber a cikin gajerun sarkar mai mai karfi na iya motsa sakin hanjin hanji wanda ke kara jin cikakken jiki ().

Mene ne ƙari, shan glucomannan kafin cinye yawancin carbs ya bayyana don rage matakan hormone ghrelin na yunwa ().

Reviewaya daga cikin bita game da karatu bakwai ya gano cewa mutanen da suka ɗauki glucomannan na makonni 4-8 sun ɓace fam 3-5.5 (1.4-2.5 kg) ().

A cikin binciken daya, mutanen da suka ɗauki glucomannan shi kaɗai ko tare da wasu nau'ikan fiber sun rasa ƙarin nauyi a kan abincin mai ƙananan kalori, idan aka kwatanta da rukunin wuribo ().

A wani binciken kuma, masu kiba wadanda ke shan glucomannan a kowace rana tsawon makonni takwas sun yi asarar fam 5.5 (kilogiram 2.5) ba tare da sun rage cin abinci ba ko sauya dabi'unsu na motsa jiki ().

Koyaya, wani binciken na makonni takwas ya lura babu bambanci a cikin asarar nauyi tsakanin masu kiba da masu ƙiba waɗanda suka ɗauki glucomannan da waɗanda ba su (13) ba.

Tunda waɗannan karatun sunyi amfani da gram 2-4 na glucomannan a cikin kwamfutar hannu ko wani nau'in kari da aka ɗauka da ruwa, mai yiwuwa shirataki noodles zai iya samun irin wannan tasirin.

Koyaya, babu karatun da ake samu akan shirataki noodles musamman.

Ari, lokaci na iya taka rawa. Glucomannan kari yawanci ana daukar su awa daya kafin cin abinci, yayin da noodles din wani bangare ne na abinci.

Glucomannan yana haɓaka ji na cikakken jiki wanda na iya haifar da raguwar cin abincin kalori kuma ya haifar da asarar nauyi.

Zai Iya Rage Sugar Jini da Matakan Insulin

Glucomannan an nuna don taimakawa rage matakan sukarin jini a cikin mutane masu ciwon sukari da juriya na insulin (,,,,).

Saboda zaren viscous yana jinkirta zubar da ciki, sikarin jini da matakan insulin suna tashi a hankali yayin da ake shigar da sinadarai cikin jini ().

A cikin binciken daya, mutanen da ke dauke da ciwon sukari na 2 wadanda suka dauki glucomannan tsawon makonni uku sun sami raguwa sosai a cikin fructosamine, wanda shine alamar matakan sukarin jini ().

A wani binciken kuma, mutanen da ke dauke da cutar sikari ta 2 wadanda suka sha kwaya daya ta glucomannan kafin su sha glucose sunada matukar rage matakan sukarin jini sa’o’i biyu bayan haka, idan aka kwatanta da sukarin jinin su bayan wani wuribo ().

Shirataki noodles na iya jinkirta ɓoye ciki, wanda na iya taimakawa hana ɓarkewar sukarin jini bayan cin abinci.

Mayu Lowerananan Cholesterol

Yawancin karatu kuma suna ba da shawarar cewa glucomannan na iya taimakawa ƙananan matakan cholesterol (,,,,).

Masu bincike sun lura cewa glucomannan yana kara adadin cholesterol da ake fitarwa a cikin stool don haka kadan ya sake zama cikin jinin ku ().

Binciken nazarin 14 ya gano cewa glucomannan ya saukar da "mummunan" LDL cholesterol ta matsakaici na 16 mg / dL da triglycerides ta matsakaicin 11 mg / dL ().

Nazarin ya nuna cewa glucomannan na iya taimakawa rage “mummunan” LDL cholesterol da matakan triglyceride.

Zai Iya Sauke Maƙarƙashiya

Mutane da yawa suna da maƙarƙashiya mai ɗorewa ko saurin hanji wanda yake da wuyar wucewa.

Glucomannan ya tabbatar da ingantaccen magani ga maƙarƙashiya tsakanin yara da manya (,,,,).

A cikin binciken daya, an sami nasarar magance maƙarƙashiya mai ƙarfi a cikin kashi 45% na yaran da ke shan glucomannan, idan aka kwatanta da 13% kawai na ƙungiyar kulawa ().

Ga manya, abubuwan da ke ƙara glucomannan suna ƙaruwa da saurin ƙarfin hanji, matakan ƙwayoyin cuta masu amfani da gajeren abu mai ƙarancin mai (,).

Glucomannan na iya magance maƙarƙashiya yadda ya kamata a cikin yara da manya saboda laxative effects da fa'idodin lafiyar hanji.

Illolin Hanyoyi masu Tasiri

Ga wasu, glucomannan a cikin shirataki noodles na iya haifar da lamuran abinci mai laushi, irin su kujerun mara, kumburin ciki da kumburi ().

Koyaya, ya kamata a lura cewa an sami glucomannan mai aminci a duk nau'rorin da aka gwada a cikin karatu.

Koyaya - kamar yadda lamarin yake tare da duk fiber - yana da kyau a gabatar da glucomannan a cikin abincinku a hankali.

Bugu da kari, glucomannan na iya rage shan wasu magunguna, gami da wasu magungunan ciwon suga. Don hana wannan, ɗauki magungunan ku aƙalla sa'a ɗaya kafin ko awanni huɗu bayan cin naman shirataki.

Shirataki noodles ba su da haɗari don cinyewa amma na iya haifar da lamuran narkewa ga wasu. Hakanan zasu iya rage shan wasu magunguna.

Yadda ake dafa su

Shirataki noodles na iya zama da ɗan wuya don shirya da farko.

An kunshi su a cikin ruwa mai kamshin kifi, wanda a zahiri shi tsarkakken ruwa ne wanda ya sha ƙamshin tushen konjac.

Sabili da haka, yana da mahimmanci a kurkura su sosai na aan mintuna a ƙarƙashin sabo, ruwa mai gudu. Wannan ya cire mafi yawan warin.

Hakanan ya kamata ku zafafa noodles ɗin a cikin skillet na mintina da yawa ba tare da ƙarin kitse ba.

Wannan matakin yana cire duk wani ruwa mai yawa kuma yana bawa noodles ɗin damar ɗaukar hoto mai kama da noodle. Idan ruwa mai yawa ya saura, za su zama masu laushi.

Anan ga girkin shirataki noodle mai sauƙi wanda ya ƙunshi ingredientsan abubuwa kaɗan:

Shirataki Macaroni da Cuku

(Yana hidiman 1-2)

Don wannan girke-girke, ya fi kyau a yi amfani da gajerun nau'ikan shirataki, kamar ziti- ko shinkafa mai siffar shinkafa.

Sinadaran:

• Kunshin 1 (oza 7 ko gram 200) na taliyar shirataki ko shinkafar shirataki.
• Man zaitun ko man shanu don shafawa ragkin, ƙaramin abincin yin burodi.
• 3 oza (gram 85) na cuku cheddar cuku.
• 1 tablespoon na man shanu.
• 1/2 teaspoon gishirin teku.

Kwatance:

1. Heararrawar tanda zuwa 350 ° F (175 ° C).
2. Kurkura taliya a ƙarƙashin ruwan fam na aƙalla mintina biyu.
3. Canja wurin noodles zuwa skillet kuma dafa kan wuta mai matsakaici don mintuna 5-10, motsawa lokaci-lokaci.
4. Yayin da taliyar ke yin girki, sai a sanya raguna mai ƙoƙo 2 da man zaitun ko man shanu.
5. Canja wurin dahuwa dafaffe a cikin rakin, ƙara sauran kayan kuma a motsa su sosai. Gasa na minti 20, cire daga tanda kuma ku bauta.

Ana iya amfani da taliyar Shirataki a madadin taliya ko shinkafa a kowane irin abinci.

Koyaya, suna da aiki mafi kyau a girke-girke na Asiya. Noodles basu da wani dandano amma zasu sha dandanon biredi da na yaji sosai.

Idan kuna son ba shirataki noodles gwadawa, zaku iya samun zaɓi mai yawa akan Amazon.

Shirataki noodles suna da sauƙin shirya kuma ana iya amfani dasu a cikin jita-jita iri-iri. Suna da ɗanɗano musamman a girke-girke na Asiya.

Layin .asa

Shirataki noodles babban sauya ne na taliyar gargajiya.

Baya ga kasancewa mai ƙarancin adadin kuzari, suna taimaka muku jin cikakke kuma yana iya zama da amfani ga asarar nauyi.

Ba wai kawai ba, amma kuma suna da fa'idodi ga matakan sukarin jini, cholesterol da lafiyar narkewar abinci.