Hena na n’ani nnye ho sɛ obedi noodles ne pasta? Nanso mmere bi wɔ hɔ a wontumi nkan a yesiw akɔnnɔ a yɛwɔ ma wɔn no ano esiane suro a yesuro sɛ yɛbɛma yɛn mu duru ayɛ kɛse anaasɛ yɛadi asikre pii nti. Ebia woate "magic noodle" bi a nnipa binom ka ho asɛm sɛ ɛyɛ saa ɔhaw no ano aduru. Ɛno ne nea Shirataki Noodles yɛ. Dɛn ne eyinom ankasa, mfaso bɛn na ɛwɔ eyinom so ma yɛn akwahosan, na so sintɔ bi wɔ so? Momma yenhu wɔn ho nsɛm nyinaa nnɛ.
Dɛn ne Shirataki Noodles yi?
Sɛ yɛbɛka no tiawa a, eyi yɛ noodle bi a wɔde afifide bi a wɔfrɛ no `(konjac)` a enyin wɔ Asia aman mu no ntini na ɛyɛ. Ade titiriw a ɛwɔ eyi mu ne sɛ wɔde nhama bi a ɛtumi nwura mu a wɔfrɛ no `(glucomannan) na ɛyɛ. Enti, calorie a ɛwɔ saa noodles yi mu no bɛn zero. Afei nso, wɔyɛ vegan koraa, wonni gluten, na wɔfata yiye ma wɔn a wodi aduan te sɛ keto akyi.
Japan kasa mu asɛmfua "shirataki" kyerɛ "nsu fitaa a ɛtɔ." Eyi fi sɛnea noodles yi te sɛ nea ɛyɛ hann na ɛyɛ fitaa no. Nnipa binom nso frɛ wɔn "konjac noodles."
Ɔkwan bɛn so na saa noodles yi dɛ na ɛyɛ dɛn?
Sɛ yɛbɛka nokware a, shirataki noodles nni n’ankasa dɛ soronko biara. Wɔte sɛ nsu kɛse. Nanso nea eye sen biara ne sɛ, wɔtwetwe sauce, curry, ne nhabannuru a wode noa no dɛ.
Nanso ade ketewaa bi wɔ hɔ. Esiane sɛ eyinom taa ba wɔ nsu packet mu nti, nsu a ɛwɔ saa packet no mu no tumi nya apataa hua kakra. Ade a eye sen biara ne sɛ wobɛhohoro wɔn yiye wɔ tap no ase ansa na woanoa.
Sɛnea noodles yi yɛ no yɛ soronko kakra wɔ yɛn noodles a yɛyɛ daa no ho. Wɔte sɛ jelly kakra, ɛyɛ hwerɛma, na ɛyɛ mmerɛw na ɛyɛ rɔba. Nanso sɛ wudi eyinom kakra mpo a, wobɛda so ara ate nka.
Akwahosan mu mfaso bɛn na ɛwɔ shirataki noodles so?
Vitamin anaa minerals nni shirataki noodles mu, nanso sɛ́ aduan a ahoɔdennuru kakraa bi na ɛwom, na ahoɔdennuru pii wom no, ɛma akwahosan so mfaso pii.
| Akwahosan so mfaso | Wɔakyerɛkyerɛ mu tiawa |
|---|---|
| Boa a wɔboa ma wɔn mu duru so tew | Eyinom mu ahoɔdennuru dɔɔso, enti wote nka sɛ wo ho ayɛ wo ma bere a woadi kakra mpo no. Eyi boa ma wodi adidi a wɔtaa di ne nea ɛboro so so. Wɔbɛn calories zero nso, na ɛma ɛyɛ ɔkwan pa a wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so no betumi apaw. |
| Mogya mu asikre a wɔde siw ano | Fiber a ɛtumi nwura mu a ɛwɔ saa nnuan yi mu no ma carbohydrates a ɛwɔ nnuan a yedi mu no ntumi nkɔ nipadua no mu brɛoo, na ɛboa ma asikre a ɛkɔ soro wɔ mogya mu wɔ nnipa a wɔwɔ asikreyare anaa wɔn a wɔwɔ asiane mu sɛ wobenya asikreyare no so. |
| Ɛboa ma srade a ɛwɔ mogya mu no so tew | Nhwehwɛmu a edi kan kyerɛ sɛ ebia glucomannan fiber bɛboa ma LDL srade ne srade nyinaa so atew, nanso nhwehwɛmu pii ho hia. |
| Mfaso wɔ so ma aduan mu nhyehyɛe | Sɛ obi wɔ fiber pii a, ɛtew asiane a ɛwɔ hɔ sɛ obenya tebea horow te sɛ akisikuru so. Saa nhama yi nso yɛ adwuma sɛ prebiotic, na ɛboa ma mmoawa a mfaso wɔ so nyin wɔ yɛn dwensɔtwaa mu. |
| Nsakrae a wɔyɛ ma ɛne aduan titiriw bi hyia | Eyinom yɛ ɔkwan pa a wobetumi afa so ama wɔn a wɔn ho yɛ wɔn hyew wɔ gluten ho, nufusu anaa nkesua ho akisikuru, wɔn a wodi aduan a carb kakraa bi na ɛwom te sɛ keto akyi, ne wɔn a wɔnyɛ vegan. |
Nanso hwɛ yiye wɔ saa nneɛma yi nso ho (side effects) .
Ɛwom sɛ shirataki noodles yɛ nea asiane biara nni ho ma nnipa dodow no ara de, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ wɔhwɛ yiye.
Nea ɛho hia sen biara ne sɛ eyinom nyɛ aduannuru a wɔde ma. Enti, mfa nnuan a ahoɔden wom te sɛ aburow, nhabannuru, ne nnuaba nsi ananmu. Fa di dwuma sɛ aduan a ɛkari pɛ no fã.
- Nnuan a ɛma aduan mu yɛ den: Sɛ ɛnyɛ wo su sɛ wubedi nnuan a ahoɔdennuru pii wom a, ebia wo ho bɛhoro, gas, anaa wo dwensɔtwaa bere a woadi awie no. Saa sɛnkyerɛnne ahorow yi so bɛtew bere a wode nkakrankakra yɛ wo su sɛ wubedi nnuan a ahoɔdennuru pii wom no.
- Asikre dodow a ɛba fam wɔ mogya mu: Sɛ worenom nnuru a wɔde sa asikreyare a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode shirataki noodles pii aka w’aduan ho.Efisɛ eyinom betumi ama asikre dodow a ɛwɔ mogya mu no so atew asen sɛnea ɛho hia.
- Nnuru a wɔyam brɛoo : Nnuru bi a wɔde tew mu duru so ma aduan a wɔyam no brɛ ase. Sɛ worenom nnuru a ɛtete saa a, shirataki noodles pii a wubedi no betumi ama aduan mu ayɛ brɛoo kɛse mpo na ɛde tebea horow a emu yɛ den te sɛ akisikuru aba. Wo ne wo duruyɛfo nso nsusuw eyi ho.
- Aduan a enni mu: Esiane sɛ saa nnuan yi mu ahoɔden sua koraa nti, sɛ wudi a wunni nnuan afoforo a ahoɔden wom a, ebia worennya vitamin, mineral, ne aduannuru afoforo a wo nipadua hia no.
Wobɛyɛ dɛn ayɛ eyinom?
Mprempren wobetumi atɔ shirataki noodles wɔ aguadidan akɛse bi mu, Asiafo nnuantɔnbea ahorow, ne Intanɛt so wɔ Sri Lanka.
Ɛyɛ mmerɛw yiye sɛ wɔbɛyɛ.
1. Nea edi kan no, yi fi ade a wɔde ahyɛ mu no mu na hohoro no yiye wɔ nsu a ɛreworo so ase (eyi beyi mpataa hua no afi hɔ).
2. Afei noa wɔn wɔ nsuo a ɛyɛ hyew mu simma 2-3 na fa nsuo no mu.
3. Sɛ wopɛ sɛ wotew nsu a ɛwɔ mu no so kɛse mpo a, wubetumi ayɛ no dry-roast wɔ kyɛnsee a ɛnyɛ den a ngo nni mu mu.
Seesei wubetumi asiesie saa noodles yi wɔ ɔkwan a w’ani gye ho so. Kae sɛ esiane sɛ eyinom nni dɛ biara nti, ɛbɛyɛ papa sɛ wode aduru a ɛyɛ dɛ te sɛ curry bɛyɛ.
Nsusuwii kakraa bi:
- Di no ne akokɔ curry anaa mpataa curry mmom sen aburow.
- Fa sauce a wopɛ (e.g. Puttanesca sauce) ka ho na noa no te sɛ pasta.
- Fa nhabannuru fra kyiisi na yɛ no te sɛ pasta salad a ɛyɛ nwini.
- Fa ka yɛn miso soup no ho.
- Fa nneɛma te sɛ karɔt, ɛmo, ne edamame yɛ noodle kuruwa a ahoɔden wom.
Nkrasɛm a Wɔde Kɔ Fie
- Shirataki noodles yɛ aduan a ahoɔdennuru sua koraa, a ahoɔdennuru pii wom a wɔde afifide bi a wɔfrɛ no konjac na ɛyɛ.
- Ebetumi aboa ma obi mu duru so atew, asikreyare, ne srade a ɛwɔ nipadua mu no so atew. Ɛyɛ papa nso ma wɔn a wɔwɔ gluten ne nufusu ho akisikuru.
- Ɛkame ayɛ sɛ aduannuru biara nni eyinom mu, te sɛ vitamin ne mineral ahorow. Enti, fa di dwuma sɛ aduan a ɛkari pɛ no fã nkutoo.
- Sɛ worenom nnuru a wɔde sa asikreyare anaa wo mu duru a ɛso tew a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na wode eyinom aka w’aduan ho.
- Wubetumi ayi hua a ɛnyɛ dɛ no afi hɔ denam nsu a wobɛhohoro no yiye ansa na woanoa no so.
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