Instant noodles are familiar foods. Since the instant noodles, many people like to eat instant noodles. At the same time, the negative news about instant noodles continues to emerge. Many people worry about instant noodles. In the end, what are the advantages and disadvantages of instant noodles? Are there any ways to eat them that are more healthy? Here are some of the pros and cons of instant noodles, as well as the introduction of several healthy ways of eating. When you eat instant noodles, you no longer have to worry about them. .
First, the nutritional value of instant noodles
The main ingredients of instant noodles are wheat flour, palm oil, sauces, and dehydrated vegetable leaves, all of which are essential ingredients for human nutrition. In the noodle and seasoning pack of instant noodles, the six essential nutrients needed by the human body—water, protein, fat, carbohydrates, minerals, and vitamins—are all available, so nutrition is more comprehensive.
The dehydrated vegetables in the seasoning pack basically preserve the nutrition of the original vegetables, but because the amount is small and slightly insufficient, but the dietary balance is based on the premise of a reasonable food mix, as long as you eat instant noodles, match more vegetables, Fruits and other vitamin-rich foods will do.
At present, both domestic and foreign countries are developing new nutritional instant noodles, such as iodized or iron-fortified instant noodles, slimming instant noodles, and instant noodles suitable for diabetics, which will meet the nutritional needs of different groups in the future. #p#Subtitle #e#
Second, instant noodles health risks
1, high fat content
Because most instant noodles are dried by frying, the fat content is relatively high. In the residents' dietary guidelines, normal people should not consume more than 30 grams of food oil a day, and if the flour and the ingredients contained in the ingredients package are already quite considerable. This is especially dangerous for dyslipidemia, or people who are not very healthy in their lifestyle. Excessive intake of fat in the human body can cause obesity and bring about fatty liver, high blood lipids, high blood pressure, high blood sugar and other diseases.
2, excessive salt
Instant noodles in sauce packs often contain more salt for seasoning. At present, the average salt intake of the population in northern China has exceeded the standard of the World Health Organization. Excessive intake of salt will have a greater impact on the vascular system and induce hypertension and heart disease.
3, acrylamide
All starchy foods produce this kind of carcinogen in high temperature cooking (over 120°C), certainly in instant noodles. Although the content of acrylamide in instant noodles is very low, with an average of 78 μg/kg, it is far below the WHO standard of 1 mg per kilogram of food. But often eating instant noodles causes excessive intake of acrylamide or cancer.
4, nutrition issues
After frying, the loss of vitamins and minerals in the starch is severe. The high temperature heating of the sauce pack will reduce the nutritional value, and the nutrients such as vitamins A, E and carotene will be destroyed. Therefore, when eating fried convenience foods, energy is often more than nutrition. In addition, instant noodles contain only a small amount of carbohydrates to supplement energy, and its nutritional value is very low. Instant noodles use palm oil in large quantities, and saturated fatty acids can accelerate the formation of vascular sclerosis.
Third, instant noodles healthy eating
1, instant noodles should be cooked to eat
Many people are accustomed to eating instant noodles in hot water for a few minutes, and of course they are also used to cook instant noodles in pots. Although the former has almost become the standard method of instant noodles, instant noodles should be boiled when conditions permit. The fat in the instant noodles is hardly soluble in water, and if only the noodles are cooked, the fat content in the noodles is still high.
Therefore, the noodles should be cooked when cooking, and the cooked noodles can also be immersed in cold water according to personal preference, which can not only make the noodles more crunchy, but also reduce the oil content to some extent. At the same time, instant noodles boiled to eat more convenient according to their own taste to add seasonings, as little as possible to put instant noodles rich in grease and salt sauce package, but also can add eggs and vegetables, making noodles more nutritious and delicious.
2. Try to choose non-fried noodles
Although occasionally eating once to facilitate the impact of the human body is not great, but for those who regularly eat instant noodles, or should try to choose non-fried bread cake. Because the harm of oil to the human body is a long-term process, care should be taken to avoid it in the diet.
3, eat instant noodles should eat fruit
Although instant noodles are convenient to eat, they do not have the nutrients that the human body needs. Therefore, after eating instant noodles, they should eat some fruits to maintain the body's nutrition; for example, after eating instant noodles, eat some apples, strawberries, oranges, etc. Can make up for the lack of vitamins and minerals the body needs.
People who regularly eat instant noodles usually need to add 1 to 2 eggs, or 2 to 4 cakes, 1 to 4 fresh fruits (apple, pear, tomato, cucumber, etc.), 2 pieces of chocolate, 1 cup of milk or beef. Dry, 100 grams of bacon, so as to meet the human nutritional intake requirements.
4, avoid eating at night
Many white-collar workers usually work late. When they are hungry, they often use instant noodles to stay up late. In fact, instant noodles should be avoided at night. Because the body needs little fat at night, the digestive function declines at night. The noodles in deep-fried instant noodles are wrapped in oil, which is not conducive to digestion and absorption. Not to dry chewing instant noodles, because of which palm oil is solid at room temperature.