Noodles made from wheat and rice made from rice are common staple foods on the Chinese table. As people pay attention to health, more discussions have been held about the health of rice and noodles.
Whether wheat noodles are better or rice made with nutrition is better? Let’s take a look. Which one is healthier than rice or noodles?
can actually pass two aspects: one is the weight of pure food, and the other is the weight of food.
·Pure food weight
It can be seen from the figure below that whether it is raw or cooked, the rice is larger than the noodles. So from the perspective of heat, it is still recommended to noodles > rice.
(Picture source: Vita Dog Nutritionist)
·Diet weight
According to the normal diet, the average person needs to consume 200g of a bowl of rice, while eating a portion of noodles costs about 150g. Based on this premise, eating a bowl of noodles is indeed healthier than eating a bowl of rice.
And among noodles, the more recommended type of noodles is pasta. From the data, we can see that the protein and dietary fiber contained in pasta are higher than that of rice. Although the fat content will be high, it is still recommended that when eating the same dish and conditions allow, you can change the rice from the staple food into pasta, which will be healthier.
Why is it more recommended to pasta
Compared with normal white noodles, pasta is not only not easy to lose, but also a very important point is that pasta is a low-GI food.
GI value is what we often call blood sugar generation index . According to the GI value, GI>70 is high GI food, 55＜GI≤70 is medium GI food; GI≤55 is low GI food. The average GI value of pasta is 49, which is definitely a low GI food.
Foods with low GI are relatively slow to digest and absorb, and sugar slowly enters the bloodstream. The blood sugar changes before and after meals are not very obvious. The feeling of fullness can also make you not sleepy in the afternoon.
So for people with blood sugar requirements, people with diabetes prevention , and people who need to lose weight, the pasta has very good results.
What are the precautions for choosing pasta?
·Look at raw materials
Look at whether its raw materials are "duro wheat flour" or "duro wheat whole wheat flour". These two raw materials correspond to different needs.
The noodles of durum wheat flour have relatively moderate color and hardness; while the gluten content of durum whole wheat flour will be higher and the taste will be stronger. Because the bran is retained, the dietary fiber of durum whole wheat flour will be relatively higher.
·Shape
There are many types of pasta on the market, such as spiral noodles, slender noodles, butterfly noodles, etc. There is actually not much nutritional difference between different types of noodles, so you can choose according to your preferences and cooking habits.
·Eating dosage
Recommended dosage for adults, you can refer to the " Chinese Resident Dietary Guidelines " in " Chinese Residents' Dietary Guidelines ": The amount of food for a regular meal is about 100 grams to 150 grams.
What are the precautions for normal noodles selection?
Some people say that I just don’t like pasta, but I just like to eat traditional white noodles. So are there any things to pay attention to when purchasing?
·Sodium content should be paid attention to
Many noodles will be added to salt, which not only increases the taste of the noodles, but also brightness. More importantly, it helps the formation of protein reticular structures, and at the same time makes the moisture more evenly distributed, so that the cooked noodles are vigorous.
However, for the noodles selected for children, if economic conditions allow, it is recommended to choose one with a low sodium content, the lower the better. Because children will eat some other foods, including seasonings, and salt will definitely not be lacking, so for noodles, the less sodium, the better~
·Additional materials, please pay attention to
Nowadays, many noodles will be marketing vegetable noodles , egg noodles , etc. When purchasing this kind of noodles, you should pay attention to the amount of these marketing points added.
Some may have more than 50%, while others may have only 1%, so when purchasing, you should pay great attention to the ingredients list. The higher the ingredients list, it is, the larger the amount of addition, and you can choose according to your needs.
·Note and batch should be paid attention to
This is mainly aimed at children's noodles , and many brands have launched special children's noodles. If you want to buy reliable children's noodles, you should pay attention to two things.
①Batch number
GB 10769-2010 is the national standard for "infant and young cereal auxiliary food", mainly for children aged 6 months to 36 months. Therefore, if you buy noodles for these children, first check whether there is a standard product number on the packaging (usually on the back), and whether it is GB 10769
②Sodium content and ingredients list
Even if you choose GB 10769 products, some will add salt and white sugar, fructose , cooking syrup and other raw materials. At this time, it is necessary to combine the ingredients list and the nutritional content, and give priority to the low sodium content (generally no more than 380 mg/100 grams according to the standard), and noodles without adding delicate sugar to the ingredients list are preferred.
Want to eat pasta, what are your recommendations?
Today I recommend a pasta that can be made at home. It is very delicious, that is the pasta pasta with pea sauce. The sweet and sour taste of tomatoes will make your baby's appetite ~ Children over one year old can taste it ~
This time I chose shell noodles. If it is thin noodles and the child is young, you can cut the pasta into a suitable size for children to eat before and after cooking~
Ingredients:
pasta 200g, tomato 500g, minced meat 200g, peas 200g, light soy sauce 1/2 tablespoon of tomato sauce, 1 tablespoon of olive oil, black pepper Crush a little bit of chopped and salt, appropriate amount of cheese powder
Steps:
1. Add a little salt to cook according to the packaging label time, boil it through cool white
2. Wash the tomatoes and cut into small pieces, blanch the peas and drain the garlic, cut the garlic into
3. Put a little olive oil in the pot, stir-fry the garlic, add minced meat and stir-fry
4. Add tomato pieces and a little tomato sauce and stir-fry until it is paste, continue to simmer over low heat until thick, add a little salt, black pepper and light soy sauce and stir well.
5. Pour the cooked pasta into a wok and mix well, put it on a plate, sprinkle a little crumbs of cheese~
If you like rice very much, you can change half of the rice to miscellaneous grains or beans, and the nutritional value will be increased~ What staple food do you like to eat? Let’s leave a message below ~
References:
[1] "It’s delicious but not easy to gain weight! This treasure staple food can’t stop eating it when mixed” Lilac Doctor
[2] “Egg noodles, fruit and vegetable noodles are not necessarily nutritious! If you buy good noodles, you won’t spend money in vain” Tencent Medical Dictionary
[3] "【Spaghetti Cold Knowledge】 Just look at the ingredient list to know what the side product is? Is it less calories than food? 》 Hong Kong Special Administrative Region Government Consumer Council
[4] "The four staple foods of rice, noodles, steamed buns, and porridge are the most helpful in losing weight and controlling sugar! 》Medical Endocrine Channel
Personal introduction: Nutritionist Vivi (Zhu Yuwei), the first batch of registered nutritionists in China, a master of returnee nutrition, a national first-class public nutritionist, deputy chairman of the Infant and Toddler Food Professional Committee, a member of the Maternal and Infant Science Group of the China Science Popularization Writers Association, one million fans on the Internet, focusing on spreading international mainstream popular science knowledge such as maternal and childcare, nutritional food education, etc. Welcome to follow me on Toutiao accounts and various platforms~
