Li-noodle tsa Shirataki: Li-noodle tsa Zero-Calorie 'Miracle'

Litaba

• Shirataki noodle ke eng?
• Phahameng ka viscous faeba
• E Ka U Thusa Ho Theola Boima ba 'mele
• E ka fokotsa tsoekere ea mali le litekanyetso tsa insulin
• E ka Fokotsa Cholesterol
• E ka Fokotsa Ho Bipeloa
• Litla-morao tse ka bang teng
• Mokhoa oa ho li pheha
• Shirataki Macaroni le Cheese
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-noodle tsa Shirataki ke lijo tse ikhethileng tse tlatsang haholo empa li se na likhalori tse ngata.

Li-noodle tsena li na le glucomannan e ngata, mofuta oa fiber e nang le melemo e khahlisang ea bophelo bo botle. Ebile, glucomannan e bontšitsoe e baka tahlehelo ea boima lithutong tse ngata.

Sengoliloeng sena se hlalosa tsohle tseo u hlokang ho li tseba ka li-noodle tsa shirataki, ho kenyelletsa melemo ea bona le litaelo tsa ho pheha.

Shirataki noodle ke eng?

Li-noodle tsa Shirataki ke li-noodle tse telele tse tšoeu. Hangata li bitsoa li-noodle tsa mohlolo kapa li-noodle tsa konjac.

Li entsoe ka glucomannan, mofuta oa fiber e tsoang motso oa semela sa konjac.

Konjac e hola Japane, China le Asia Boroa-bochabela. E na le li-carb tse fokolang haholo - empa boholo ba li-carb li tsoa fiber ea glucomannan.

"Shirataki" ke Sejapane bakeng sa "phororo e tšoeu," e hlalosang ponahalo ea li-noodle. Li entsoe ka ho kopanya phofo ea glucomannan le metsi a tloaelehileng le metsi a kalaka e nyane, e thusang li-noodle hore li tšoare sebopeho sa tsona.

Motsoako oo oa belisoa ebe o bōptjoa ka li-noodle kapa likotoana tse kang tsa raese.

Li-noodle tsa Shirataki li na le metsi a mangata. Ebile, ke metsi a ka bang 97% le fiber ea 3% ea glucomannan. Li boetse li na le lik’hilojule tse tlaase haholo ’me ha li na li- carbs tse silehang.

Mefuta e fapaneng e bitsoang tofu shirataki noodles e ts'oana haholo le li-noodle tsa setso tsa shirataki, empa ka tofu e ekelitsoeng e fanang ka likhalori tse ling tse 'maloa le li-carb tse fokolang tse haelloang.

Li-noodle tsa Shirataki ke lijo tse nang le likhalori tse tlase tse entsoeng ka glucomannan, mofuta oa fiber e fumanoang semeleng sa konjac sa Asia.

Phahameng ka viscous faeba

Glucomannan ke fiber e matla haholo, e leng mofuta oa fiber e qhibilihang e ka monyang metsi ho etsa gel.

Ebile, glucomannan e ka monya boima bo fetang makhetlo a 50 boima ba eona ka metsing, joalo ka ha e bonts'oa ke li-noodle tsa shirataki 'tse nang le metsi a phahameng haholo ().

Li-noodle tsena li tsamaea butle tsamaisong ea hau ea tšilo ea lijo, e o thusang ho ikutloa o tletse le ho liehisa ho monya limatlafatsi maling a hao ().

Ntle le moo, fiber ea viscous e sebetsa joalo ka prebiotic. E fepa libaktheria tse lulang kholoneng ea hau, e tsejoang hape e le limela tsa mala kapa microbiota.

Ka colon ea hau, libaktheria li belisa fiber ka har'a li-fatty chain fatty, tse ka loantšang ho ruruha, tsa matlafatsa boits'ireletso ba mmele le ho fana ka melemo e meng ea bophelo bo botle (,,).

Phuputso ea haufinyane ea batho e hakantsoe hore ho belisa glucomannan ho li-fatty chain fatty acids ho hlahisa khalori e le ngoe ka gram ea fiber ().

Kaha tloaelo ea li-ounce tse 113 (113-gram) e sebelisang li-noodle tsa shirataki e na le ligrama tse ka bang 1-3 tsa glucomannan, ha e le hantle ke lijo tse se nang khalori, tse se nang carb.

Glucomannan ke fiber e matla e ka tšoarellang metsing le ho fokotsa ts'oaetso. Ka koloneng ea hau, e belisoa ka li-fatty chain fatty tse ka fanang ka melemo e 'maloa ea bophelo bo botle.

E Ka U Thusa Ho Theola Boima ba 'mele

Li-noodle tsa Shirataki e ka ba sesebelisoa se matla sa ho theola boima ba 'mele.

Faeba ea bona e matla e liehisa mpa ho tsoa, ​​ka hona o lula o tletse nako e telele mme o qetelle o ja hanyane (7,).

Ntle le moo, ho belisa fiber ka har'a ketane e khuts'oane ea mafura ho ka hlohlelletsa tokollo ea hormone ea mala e eketsang maikutlo a botlalo ().

Ho feta moo, ho nka glucomannan pele u ja li-carbs tse ngata ho bonahala ho fokotsa maemo a hormone ea tlala ghrelin ().

Tlhahlobo e le 'ngoe ea lithuto tse supileng e fumane hore batho ba nkileng glucomannan bakeng sa libeke tse 4-8 ba theotse liponto tse 3-5 (1.5-2.5 kg) ().

Phuputsong e 'ngoe, batho ba nkileng glucomannan ba le bang kapa ba nang le mefuta e meng ea faeba ba lahlehetsoe ke boima ba' mele haholo lijong tse nang le likhalori tse tlase, ha ba bapisoa le sehlopha sa placebo ().

Phuputsong e 'ngoe, batho ba batenya haholo ba nkileng glucomannan letsatsi le leng le le leng ka libeke tse robeli ba ile ba theola lik'hilograma tse 5.5 ntle le ho ja hanyane kapa ho fetola mekhoa ea bona ea boikoetliso ().

Leha ho le joalo, phuputso e 'ngoe ea libeke tse robeli ha ea ka ea bona phapang ea ho theola boima ba' mele lipakeng tsa batho ba batenya haholo le ba nonneng ba nkileng glucomannan le ba sa kang ba (13).

Kaha lithuto tsena li sebelisitse ligrama tse 2-4 tsa glucomannan letlapeng kapa foromong ea tlatsetso e nkuoeng ka metsi, li-noodle tsa shirataki le tsona li ka ba le litlamorao tse tšoanang.

Leha ho le joalo, ha ho na lithuto tse fumanehang ka ho khetheha ka li-noodle tsa shirataki.

Ntle le moo, nako e ka bapala karolo. Lisebelisoa tsa Glucomannan hangata li nkeloa hora pele ho lijo, ha li-noodle e le karolo ea lijo.

Glucomannan e khothaletsa maikutlo a botlalo a ka bakang phokotso ea ho ja lik'halori mme a lebise ho boima ba 'mele.

E ka fokotsa tsoekere ea mali le litekanyetso tsa insulin

Glucomannan e bontšitsoe e thusa ho theola maemo a tsoekere maling ho batho ba nang le lefu la tsoekere le insulin ho hanyetsa (,,,,).

Hobane fiber ea viscous e liehisa mpa ho tsoa, ​​tsoekere ea mali le insulin li nyoloha butle butle ha limatlafatsi li kenella kahara mali a hau ().

Phuputsong e 'ngoe, batho ba nang le lefu la tsoekere la mofuta oa 2 ba nkileng glucomannan ka libeke tse tharo ba na le phokotso e kholo ea fructosamine, e leng sesupa sa maemo a tsoekere ea mali ().

Phuputsong e 'ngoe, batho ba nang le lefu la tsoekere la mofuta oa 2 ba nkileng tekanyo e le' ngoe ea glucomannan pele ba noa tsoekere ba ne ba theola tsoekere ea mali haholo lihora tse peli hamorao, ha ba bapisoa le tsoekere ea bona ea mali kamora placebo ().

Li-noodle tsa Shirataki li ka liehisa mpa ho tsoa, ​​e ka thusang ho thibela li-spikes tsa tsoekere maling kamora lijo.

E ka Fokotsa Cholesterol

Liphuputso tse 'maloa li boetse li fana ka maikutlo a hore glucomannan e ka thusa ho theola maemo a k'holeseterole (,,,,).

Bafuputsi ba hlokomela hore glucomannan e eketsa palo ea k'holeseterole e tsoang ka setuloana hore e fokotsehe hanyane ka hanyane maling a hao ().

Tlhahlobo ea lithuto tse 14 e fumane hore glucomannan e theotse "cholesterol" e "mpe" ka karolelano ea 16 mg / dL le triglycerides ka karolelano ea 11 mg / dL ().

Liphuputso li bonts'a hore glucomannan e ka thusa ho theola maemo "a mabe" a LDL cholesterol le triglyceride.

E ka Fokotsa Ho Bipeloa

Batho ba bangata ba na le ho sokela ho sa foleng kapa mala a sa tloaelehang ao ho leng thata ho a feta.

Glucomannan e netefalitse kalafo e sebetsang bakeng sa ho sokela bana le batho ba baholo (,,,,).

Phuputsong e le 'ngoe, ho sokela ho matla ho ile ha phekoloa ka katleho ho bana ba 45% ba nkang glucomannan, ha ho bapisoa le 13% feela ea sehlopha sa taolo ().

Bakeng sa batho ba baholo, li-glucomannan li tlatsetsa khafetsa mokhoeng oa ho tsamaea, maemo a molemo oa libaktheria le tlhahiso ea mafura a ketane e khuts'oane (,).

Glucomannan e ka sebetsana ka katleho le ho patoa ho bana le ho batho ba baholo ka lebaka la litlamorao le melemo ea eona bakeng sa bophelo bo botle ba mala.

Litla-morao tse ka bang teng

Bakeng sa ba bang, glucomannan e li-noodle tsa shirataki e ka baka mathata a bonolo a tšilo ea lijo, joalo ka litulo tse hlephileng, ho ruruha le boreleli ().

Leha ho le joalo, hoa lokela ho hlokomeloa hore glucomannan e fumanoe e bolokehile litekong tsohle tse lekiloeng lithutong.

Leha ho le joalo - joalo ka ha ho na le fiber kaofela - ho molemo ho kenyelletsa glucomannan lijong tsa hau butle-butle.

Ntle le moo, glucomannan e ka fokotsa ho monya meriana e meng, ho kenyeletsoa le lithethefatsi tse ling tsa lefu la tsoekere. Ho thibela sena, noa meriana ea hau bonyane hora e le 'ngoe pele kapa lihora tse' ne ka mor'a ho ja li-noodle tsa shirataki.

Li-noodle tsa Shirataki li bolokehile hore li ka sebelisoa empa li ka baka mathata a amanang le tšilo ea lijo ho ba bang. Li ka boela tsa fokotsa ho monya meriana e itseng.

Mokhoa oa ho li pheha

Li-noodle tsa Shirataki li ka bonahala li le boima ho itokisetsa qalong.

Li kentsoe ka mokelikeli o nkhang hamonate ka tlhapi, eo ha e le hantle e leng metsi a hlakileng a monyelitseng monko oa motso oa konjac.

Ka hona, ho bohlokoa ho li hlatsoa hantle metsotso e seng mekae tlasa metsi a hloekileng, a phallang. Sena se lokela ho tlosa boholo ba monko.

U lokela ho futhumatsa li-noodle ka skillet ka metsotso e 'maloa ho se na mafura a mang.

Mohato ona o tlosa metsi leha e le afe a fetelletseng mme o lumella li-noodle ho nka sebopeho se kang sa noodle. Haeba metsi a le mangata haholo, a tla ba mushy.

Ho na le risepe e bonolo ea shirataki noodle e nang le lisebelisoa tse fokolang feela.

Shirataki Macaroni le Cheese

(E sebeletsa 1-2)

Bakeng sa risepe ena, ho molemo ho sebelisa mefuta e khuts'oane ea shirataki, joalo ka li-ziti- kapa li-noodle tse bōpehileng joaloka raese.

Lisebelisoa:

• Sephutheloana se le seng (li-ounces tse 7 kapa ligrama tse 200) tsa li-noodle tsa shirataki kapa raese ea shirataki.
• Oli ea mohloaare kapa botoro bakeng sa ho tlotsa letlalo la nku, sejana se senyane sa ho baka.
• Li-ounces tse 3 tsa chisi e halikiloeng ea cheddar.
• Khaba e 1 ea botoro.
• 1/2 teaspoon ea letsoai leoatleng.

Litsela:

1. Preheat oven ho ea ho 350 ° F (175 ° C).
2. Hlatsoa li-noodle ka tlasa metsi a kollang bonyane metsotso e 'meli.
3. Fetisetsa li-noodle ho skillet ebe u pheha ka mocheso o mahareng-o phahameng metsotso e 5-10, o hlohlelletsa nako le nako.
4. Ha li-noodle li ntse li pheha, tlotsa sekoaelo sa likotlolo tse 2 ka oli ea mohloaare kapa botoro.
5. Fetisetsa li-noodle tse phehiloeng ho letlalo la letlalo, eketsa lisebelisoa tse setseng mme u tsoele pele hantle. Bake metsotso e 20, tlosa ka ontong ebe u sebeletsa.

Li-noodle tsa Shirataki li ka sebelisoa sebakeng sa pasta kapa raese sejaneng sefe kapa sefe.

Leha ho le joalo, li tloaetse ho sebetsa hantle haholo mefuteng ea lipepe tsa Asia. Li-noodle ha li na tatso empa li tla monya litatso tsa lisose le linoko hantle haholo.

Haeba u ka rata ho leka li-noodle tsa shirataki, u ka fumana khetho e pharaletseng ho Amazon.

Li-noodle tsa Shirataki li bonolo ho li lokisoa mme li ka sebelisoa lijana tse fapaneng. Li latsoeha ka ho khetheha lipisetsong tsa Asia.

Ntlha ea Bohlokoa

Li-noodle tsa Shirataki li nka sebaka sa li-noodle tsa setso.

Ntle le ho ba le lik'hilojule tse tlase haholo, li u thusa hore u ikutloe u khotsofetse ebile li ka ba molemo bakeng sa ho theola boima ba 'mele.

Eseng hoo feela, empa li boetse li na le melemo bakeng sa maemo a tsoekere ea mali, k'holeseterole le bophelo bo botle ba tšilo ea lijo.