Ni nde udakunda kurya amakaroni na makaroni? Ariko hari inshuro zitabarika aho duhagarika irari ryacu ryo kubirya bitewe no gutinya kongera ibiro cyangwa kurya isukari nyinshi. Ushobora kuba warumvise "amakaroni y'ubumaji" bamwe bavuga ko ari igisubizo cy'icyo kibazo. Ibyo ni byo Shirataki Noodles ari byo. Ibi ni ibihe, ni izihe nyungu zabyo ku buzima bwacu, kandi hari n'ibibi? Reka tubimenye byose uyu munsi.
Izi Noodle za Shirataki ni iki?
Mu magambo make, ubu ni ubwoko bwa noodles zikozwe mu kimera cy’ikimera cyitwa `(konjac)` gikura mu bihugu bya Aziya. Umwihariko w’ibi ni uko zikozwe mu bwoko bwa fibre ishongesha yitwa `(glucomannan). Kubwibyo, ingano ya kalori z’izi noodles ni hafi ya zeru. Nanone, ni vegan rwose, nta gluten, kandi zikwiriye cyane abakurikiza indyo nka keto.
Ijambo ry'Ikiyapani "shirataki" risobanura "isumo ry'amazi ryera." Ibi biterwa n'uko izi nodle zisa neza kandi z'umweru. Hari n'abazita "nodle za konjac."
Izi nodle ziryoha gute kandi zifite imiterere ite?
Mu by'ukuri, noodles za shirataki ntabwo zifite uburyohe bwihariye. Zimeze nk'amazi. Ariko icyiza ni uko zifata uburyohe bw'isosi, curry, n'imboga uziteka.
Ariko hari akantu gato. Kubera ko ibi bikunze kuza mu gapaki k'amazi, amazi ari muri ako gapaki ashobora kugira impumuro ntoya nk'iy'amafi. Ikintu cyiza cyo gukora ni ukubyoza neza munsi y'amazi mbere yo kubiteka.
Imiterere y'izi nodle itandukanye gato n'iy'izi nodle zisanzwe. Zimeze nk'umugati, ziranyerera, kandi zirarya cyane. Ariko nubwo warya bike muri byo, uzakomeza kumva uhaze.
Ni izihe nyungu z'imiti ya shirataki ku buzima?
Inyama za Shirataki ntabwo zirimo vitamine cyangwa imyunyungugu, ariko nk'ibiryo bifite karori nke kandi bikungahaye kuri fibre, bitanga inyungu nyinshi ku buzima.
| Inyungu ku buzima | Bisobanuwe mu buryo bworoshye |
|---|---|
| Bifasha kugabanya ibiro | Ibi birimo fibre nyinshi, bityo wumva uhaze nubwo wamaze kurya gato. Ibi bifasha mu kugenzura kurya kenshi no kurya cyane. Nanone biri hafi ya karori zeru, bigatuma biba amahitamo meza ku bagerageza kugabanya ibiro. |
| Kugenzura isukari mu maraso | Fibre ishongeshwa muri ibi biribwa igabanya uburyo karubohidrati zinjira mu biribwa turya, bigafasha mu kugenzura ukwiyongera kw'isukari mu maraso ku bantu barwaye diyabete cyangwa abafite ibyago byo kurwara diyabete. |
| Bifasha kugabanya cholesterol | Ubushakashatsi bw’ibanze bwerekana ko fibre ya glucomannan ishobora gufasha kugabanya cholesterol ya LDL na cholesterol yose, ariko hakenewe ubushakashatsi bwinshi. |
| Akamaro ku buryo bwo kugogora | Kugira fibre nyinshi bigabanya ibyago byo kurwara indwara nko kutagira impatwe. Iyi fibre kandi ikora nk'iy'ingenzi mu gutera indwara, igafasha mu gukura kwa bagiteri nziza mu mara yacu. |
| Guhuza n'imirire yihariye | Izi ni amahitamo meza ku bantu bafite aleriji ya gluten, aleriji y'amata cyangwa amagi, abakurikiza indyo irimo karubohidrati nke nka keto, n'abarya ibikomoka ku bimera gusa. |
Ariko kandi witondere ibi bintu (ingaruka mbi)
Nubwo noodles za shirataki ari nziza ku bantu benshi, hari ibintu bike ugomba kumenya.
Igikuru ni uko ibi atari intungamubiri. Kubwibyo, ntubisimbuze ibiryo bifite intungamubiri nk'umuceri, imboga n'imbuto. Bikoreshe nk'igice cy'indyo yuzuye.
- Ibibazo byo mu gifu: Niba utamenyereye kurya ibiryo birimo fibre nyinshi, ushobora kugira ikibazo cyo kubyimba, umwuka cyangwa impiswi nyuma yo kubirya. Ibi bimenyetso bizagabanuka uko ugenda umenyera kurya ibiryo birimo fibre nyinshi.
- Isukari nke mu maraso: Niba ufata imiti ya diyabete, banza uganire na muganga wawe mbere yo kongeramo noodles za shirataki mu mirire yawe.Kubera ko ibi bishobora gutuma urugero rw'isukari mu maraso rugabanuka cyane bitari ngombwa.
- Igogora rigenda buhoro : Hari imiti imwe n'imwe yo kugabanya ibiro igabanya igogora. Niba ufata iyo miti, kurya noodles nyinshi za shirataki bishobora kugabanya igogora cyane ndetse bigatera indwara zikomeye nko kuribwa mu nda. Biganire na muganga wawe.
- Kubura intungamubiri: Kubera ko ibi biribwa bifite agaciro gake cyane k’intungamubiri, iyo ubiriye udafite ibindi biribwa bifite intungamubiri, ushobora kutazabona vitamine, imyunyungugu, n’izindi ntungamubiri umubiri wawe ukeneye.
Ubikora ute?
Ubu noodles za Shirataki zishobora kugurwa mu maduka amwe na amwe, mu maduka y’ibiribwa byo muri Aziya, no kuri interineti muri Sri Lanka.
Biroroshye cyane gukora.
1. Ubwa mbere, kuraho mu gapaki hanyuma woge mu mazi atemba (ibi bizakuraho impumuro y'amafi).
2. Hanyuma ubiteke mu mazi ashyushye mu gihe cy'iminota 2-3 hanyuma ubisukemo amazi.
3. Niba ushaka kugabanya amazi cyane, ushobora kuyaka mu isafuriya idafatana idafite amavuta.
Ubu ushobora gutegura izi noodles mu buryo ukunda. Wibuke ko kubera ko izi nta buryohe zifite, ni byiza kuzikora ukoresheje isosi iryoshye, nka curry.
Ibitekerezo bike:
- Birye hamwe n'inkoko cyangwa ifi aho kurya umuceri.
- Shyiramo isosi wihitiyemo (urugero: isosi ya Puttanesca) hanyuma uyiteke nk'amakaroni.
- Vanga imboga na foromaje hanyuma ubigire nk'umugati ukonje wa salade.
- Shyiramo muri supu yacu ya miso.
- Tegura isahani nziza y'amakaroni ukoresheje ibintu nka karoti, urusenda, na edamame.
Ubutumwa bwo kujyana mu rugo
- Inyama za Shirataki ni ibiryo bifite karori nke cyane kandi bifite fibre nyinshi bikozwe mu kimera cyitwa konjac.
- Bishobora gufasha mu kugabanya ibiro, diyabete, no kugenzura cholesterol. Ni byiza kandi ku bafite ubwivumbure bwa gluten n'amata.
- Ibi nta ntungamubiri bifite, nka vitamine n'imyunyungugu. Kubwibyo, bikoreshe gusa mu ndyo yuzuye.
- Niba ufata imiti ivura diyabete cyangwa igabanya ibiro, ni ngombwa cyane kuvugana na muganga wawe mbere yo kuyishyira mu mirire yawe.
- Ushobora gukuraho impumuro mbi ukoresheje amazi meza mbere yo kuyateka.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.