Noodles, a delicious dish wrapped between chopsticks, has a history of more than 4,000 years in China.
It can be said to be the main meal in summer. Whether it is lo mein , soup noodles , fried noodles or braised noodles, every bite not only satisfies the taste buds, but also seems to calm down the hot weather.
" Life Times " interviews experts to analyze the "heat-relieving" mechanism of a bowl of noodles, and teaches you how to eat to satisfy your appetite while taking into account nutrition.
Interviewed experts
Professor of School of Food Science and Nutritional Engineering, China Agricultural University Fan Zhihong
China registered nutritionist Liu Pingping
Why can eating noodles in summer make people cool?
The human body consumes energy when digesting, absorbing, and metabolically transforming nutrients in food. This is called the " food thermal effect". Among the three major nutrients, protein, fat, and carbohydrates , protein has the highest "food thermal effect" and can reach 20% to 30% of its production capacity.
If you eat foods with high protein content such as beans and meat in winter, people will feel warm, but if you eat them in summer, you will easily feel hot. Only 4% to 5% of the energy consumed by carbohydrates will be converted into body heat loss, so eating noodles in summer will make your body feel cooler and more comfortable.
In addition, when the weather is hot, the digestive ability of the gastrointestinal tract is already weak. Excessive sweating will cause the loss of some potassium, calcium and other minerals, which will also reduce the human body's digestive function. Therefore, it is advisable to eat warm, soft foods that are easy to digest.
Different types of noodles have different nutritional values
Egg noodles , whole grain noodles, vegetable noodles ... Nowadays, there are more and more varieties of noodles on the market, which may sound healthy at first glance, but does the nutrition of noodles have anything to do with it? Does the name match?
Multigrain noodles
such as buckwheat , oats, black rice , barley noodles. Advantages of
: provides more nutrients such as B vitamins, minerals, dietary fiber, and phenols and other healthful phytochemicals; it provides a stronger feeling of satiety.
Disadvantages: Not all multigrain noodles have sufficient amounts of multigrain added. For example, the amount of buckwheat flour added in buckwheat noodles is only a few percent.
is suitable for people with: obesity, hyperglycemia , hyperlipidemia, constipation, etc.
Suggestions for purchasing: Choose those with low sodium and those with high content of miscellaneous grains.
mixed bean noodles
such as mung beans, red beans , chickpeas noodles. Advantages of
: provides more protein, dietary fiber, and B vitamins. The glycemic index is lower and has less impact on blood sugar.
In addition, compared with wheat, rye, and soybeans, miscellaneous beans have a lower risk of allergy. Disadvantages of
: is not as delicate in taste.
is suitable for people: needs to control blood sugar, weight, and suffers from constipation.
Suggestions for purchasing: Choose those with high amounts of miscellaneous beans, low sodium, and high dietary fiber. The standard for being rich in dietary fiber is that every 100 grams of noodles has ≥6 grams of dietary fiber.
egg noodles
egg flavor noodles, etc. Advantages of
: tastes chewier. If you add more eggs, you can enrich the nutrients of the noodles, such as high-quality protein, fat-soluble vitamins, minerals, carotenoids, phospholipids, etc.
Disadvantages: In some egg noodles, the eggs are not added as much salt, so there is no nutritional advantage.
Suitable for the crowd: All people who are not allergic to eggs.
Suggestions for purchasing: Choose those with a high amount of added eggs. Do not choose those with eggs ranked behind the salt; try to choose those with high protein and low sodium.
vegetable noodles
spinach noodles , carrot noodles, pumpkin noodles , etc. Advantages of
: is rich in color and helps increase appetite.
Disadvantages: Vitamin C in vegetable noodles is easily lost during processing, and β-carotene is easily decomposed when exposed to light. In addition, the amount of vegetable powder added is not high, generally no more than 5%, and it is rare to exceed 10%. The nutrition is not much different from ordinary noodles.
is suitable for people: People who lack interest in eating and need to use color to arouse their appetite. Suggestions for purchasing
: For , choose products with low sodium, high amounts of vegetable powder, and no added flavors or pigments.
children's noodles
such as grain noodles , butterfly noodles, broken noodles, etc.
Advantages: has various shapes, which helps stimulate children's interest in eating; it is thinner, shorter and softer than adult noodles, making it easier to chew. Disadvantages of
: is more expensive.
is suitable for the crowd: children. Suggestions for purchasing
: choose low-sodium products with no additional sugar, salt, flavors, colors, or preservatives. Also, pay attention to allergy information on the label.
Wheat core noodles
Also known as wheat core noodles. Advantages of
: is bright and clear in color and has a smooth and delicate taste.
Disadvantages: Because the flour used is taken from the endosperm near the wheat core , it has high precision and low content of B vitamins, minerals, dietary fiber, etc.
is suitable for people: People who have special requirements for the taste of noodles.
Suggestions for purchasing: Choose the one with low sodium content. From a nutritional perspective, recommends choosing multigrain noodles instead of wheat core noodles.
A good bowl of noodles cannot only consist of noodles
As a staple food, the pursuit of taste is only one aspect, and nutrition is more important. Nutritionally speaking, good noodles should have the following three standards:
The noodles are mixed with miscellaneous grains
Mixed bean noodles with a small amount of soybean flour are not only higher in protein content, but also have better elasticity; Nutrition of buckwheat noodles Higher than refined white flour, it also contains rutin and other health-care ingredients; in addition to protein, fat, carotene , cornmeal also contains riboflavin, vitamins and other nutrients.
Cook noodles with less water than
When cooking noodles, a large amount of soluble nutrients will dissolve into the soup, such as potassium, B vitamins, etc. In order to cool down the hot noodles as quickly as possible, some people put the noodles in cold water, which increases the loss of nutrients. Although noodle soup has more nutrients, it also contains high salt content, so you should drink it sparingly.
In addition, fried noodles will destroy vitamins; stewed noodles will cause less nutritional loss, but they cannot be stewed repeatedly.
The dish code should be rich
There is no vitamin C, vitamin A and vitamin B12 in the flour, and the content of trace elements such as calcium, iron and zinc is not high. During the cooking process, the B vitamins will also dissolve in the noodle soup, resulting in noodles The nutrient content may be lower than steamed buns and pancakes.
If you eat noodles every three days with only a small amount of marinade, the nutrients you consume will be seriously insufficient. Therefore, when eating noodles, you should eat at least 150 grams of fresh vegetables and 50 grams of animal protein. ▲
Editor of this issue: Deng Yu
Copyright statement: This article is original to "Life Times" and any unauthorized reproduction is strictly prohibited.
