Mokhoa oa ho etsa Li-noodle tsena tse phetseng hantle
Instant ramen noodles (kapa likotlolo tsa noe) ke li-noodle tse nang le metsi a nang le phofo e nang le sopho e entsoeng ka sopho. Li sa theko e tlaase ebile e le bonolo ho itokisetsa-li eketsa metsi a chesang mme ka metsotso e meraro u na le lijo. Leha ho le joalo, bothata bona ke li-noodle tse nkiloeng ka bongata tse mafura le sodium, eseng tsohle tse nang le phepo. Sheba lebokose 'me u tla bona ho na le li-servings tse peli ka sephutheloana.
Sena se bolela hore karolo ea halofo ea ramen noodles e na le lik'hilojule tse 190, ligrama tse 26 tsa lik'habohaedreite le ligrama tse fetang 7 tsa mafura, ho kenyelletsa le ligrama tse 3 tsa mafura a mangata. Hona ke ntho e mpe ka ho fetisisa? Noodles e 'ngoe ea ramen e na le limiligrama tse ka bang 500 tsa sodium .
Ho senyeha ha phepo ea phepo
Ka bomalimabe, ha ho na melemo ea bophelo bo botle ba ramen noodles ntle le bongata bo bongata ba tšepe, bo hlokahalang ho tsamaisa oksijene ho pholletsa le 'mele le ho thibela mokhathala le phokolo ea mali (khaello ea tšepe). Leha ho le joalo, hobane li-noodle tse potlakileng li phahame ka sodium le mafura (ho akarelletsa le mafura a mangata) 'me li na le fiber e tlase-le e fokolang haholo ho limatlafatsi tsa sebele-tse nang le meeli e fetang e ntle.
Li-ramen noodles tsena tsa nakoana li ke ke tsa thusa ho lahleheloa ke boima ba 'mele. Li na le fiber e fokolang le liprotheine-lisosa tse peli tsa bohlokoa ho fokotsa boima ba 'mele' me li na le lik'halori-tse boima ka ho hlahloba hore sephutheloana se senyenyane; esita le haeba o ja sephutheloana kaofela (2 servings), mohlomong o tla lapa hape ka nako e khutšoanyane.
Ho feta moo, kaha ba phahametse sodium, ho ja ramen noodles ho ka lebisa ho bloating le ho boloka metsi, e sa thuseng ha o leka ho theola 'mele.
Ramen Makeover e phetseng hantle
Le hoja u sa batle ho itšetleha ka li-noodle tsa senoelo joaloka lijo tse tloaelehileng, u ka ntlafatsa boleng ba bona ba phepo e nepahetseng ka ho eketsa lisebelisoa tse eketsehileng tse nang le lik'hilojule tse fokolang empa tse ngata tse nang le limatlafatsi.
Ka tsela eo, u ntse u tla ba le lijo tse theko e tlaase e seng tse mpe ho uena, ha u ntse u eketsa molumo ebe u habeli palo ea liphallelo.
Ho phaella ha likhoho le meroho ho eketsa livithamine le protheine ntle le ho eketsa mafura haholo. Ts'ebetso e 'ngoe le e' ngoe e ntse e na le lik'hilojule tse ka bang 200, empa e na le ligrama tse 4,5 feela tsa fatše le tse ka tlaase ho 2 grams tsa mafura a tletseng . Tlhahiso ena e boetse e ekelitse fiber ho tloha ho 1 grama ho hoo e ka bang ligrama tse 2,5 le ho eketsa li-vithamine A, lutein, le B livithamine tse ngata. Ho eketsa meroho le liphoofolo tse bobebe ha li phaelle molumo ho li-noodle tsa ramen le ho eketsa palo ea liphallelo, empa e boetse e thusa ho fokotsa tšusumetso ea lihlahisoa tse mpe li-ramen noodles.
Seo U tla se Hloka
- Pakete ea hang-hang ramen noodles kapa senoelo sa likotlolo
- 1 senoelo sa khoho e phehiloeng, seno
- Kopi e le 'ngoe e nang le meroho e tsoakiloeng e letiloeng (e kang lierekisi, lihoete le eiee)
Lokisetsa li-noodle tsa hao ka ho pheha sephutheloana se le seng sa tatso ea khōhō ramen noodles ho fihlela e le bonolo ka likotlolo tse tharo tsa metsi a belang. Kenya pakete ea tatso. Kenya nama ea nama ea pheho e phehiloeng le meroho e nang le serame. Khothalletsa ho fihlela meroho e futhumetse hantle.
Ho fihlela joale, ho hotle, empa o ka ntlafatsa boleng ba bophelo bo botle le ho feta. Ho ja lijo tsena le lijo tse ntle tse nang le oli ea mohloaare kapa oli ea lemon le asene kapa lesela le lesesaane.
Hona joale u ekelitse mafura a phetseng hantle le livithamine tse ngata, liminerale le fiber.
Litlhahiso tse ling tsa Ramen
Le hoja meroho le meroho e lefshoa ke tlhaho ea tlhaho ho ramen, u ka ba le pōpo 'me u leke liprotheine, meroho le litlolo tse ling. Eketsa tlhapi ea srimp kapa e phehiloeng bakeng sa mafura a bohlokoa a omega-3 a bohlokoa a mafura le ho ntlafatsa tatso le sesame oli, li-mushroom, limela tsa linaoa, li-chestnuts tsa metsi le lihlahla tsa lehlaka.
Haeba o batla ho fokotsa sodium haholoanyane, o ka fokotsa palo ea phofo ho tloha pakong ea tatso. Tlatsetso ka ho eketsa tatso le konofolo, pepere, kapa litlama tse u ratang.
Haeba u rata likopi tsa styrofoam tsa ramen noodles, hopola hore senoelo se seng le se seng ke litšebeletso tse peli.
Lokisetsa senoelo sa hau sa li-noodle ka metsi a chesang mme u tšollele li-noodle meroho le nama. Joalokaha ho etsa li-ramen noodle makeover, joale u se u kopane ka makhetlo a mararo.