Eating cold noodles will make you fat, step on these landmines by mistake ~ Eating the right low-calorie cold noodles can help you lose weight

When summer comes, it is easy for people to lose their appetite because of the heat, especially when eating lunch, they just want to eat some refreshing and light cold food. Of course, cold noodles naturally become the first choice! Eating cold noodles is refreshing, but how can we eat cold noodles without gaining weight or stepping on the landmines of calorie explosion and nutritional imbalance? Also, what is the best time to eat cold noodles? Nutritionists share some tips, you might as well learn them now.

Cold noodles easily contain excessive carbohydrates and insufficient vegetables

Generally speaking, whether you buy cold noodles at a convenience store or a snack bar, the ingredients are similar. First of all, the base is mainly noodles. Noodles are a type of food that can easily lead to excessive carbohydrates among staple foods, because the sense of fullness is not as great as that of raw foods such as white rice that can be seen in their original shape.

Furthermore, the amount of vegetables in cold noodles is usually less than one serving. For example, in a common lunch box, there is only about 0.5 serving of vegetables in one small compartment. The Ministry of Health and Welfare recommends that adults eat 3 to 5 servings of vegetables a day. However, according to the latest National Health Administration's 2013-2016 National Nutrition and Health Status Changes Survey, 86% of adults aged 19 to 64 in our country consume less than 3 servings of vegetables per day. Nutritionist Zheng Shijia said that many people would be surprised to see this, as they realized their daily fiber intake was so insufficient. This could explain why modern people are prone to constipation, obesity, high blood sugar and blood lipids, etc.

Cold noodles have a low protein content, so eat them wisely to stay healthy

Finally, it’s time to look at the protein part of the cold noodles. The better ones may have half a boiled egg or a little egg shreds, while some are simpler, with only noodles, a small amount of cucumber and carrot shreds, and a sauce packet. In fact, of course you can eat cold noodles in summer, but you have to choose and match them wisely to have a balanced diet and get enough nutrition for your busy and healthy self without worrying about adding burden to your body! Here are some tips for those who love cold noodles to avoid making mistakes:

★How to eat cold noodles

When eating cold noodles, it is easy to encounter the problem of too much carbohydrates and too high calories in the sauce, so you should choose carefully:

A. Choose the quality of noodles: You can choose buckwheat noodles over ordinary yellow noodles. Buckwheat noodles not only have a low GI, which helps stabilize blood sugar and lose weight, but also contain higher dietary fiber and vitamins than ordinary yellow noodles.

B. Choose the weight of noodles: Avoid choosing large portions of cold noodles. Choose a normal amount of cold noodles as a base, and then eat it with vegetables and high-quality fish and eggs to achieve a balanced nutrition without overeating.

C. Choose sauces: For soy sauce-based sauces such as Japanese vinegar sauce, the fat content is low, so the calories are lower, but the sodium content will be higher, in order to bring out the flavor of the sauce; but for sesame sauce, the fat content is high and the calories are relatively high, but the sodium content will be relatively low.

Nutritionist: It is suitable to eat cold noodles at noon so that the sugar can be consumed in the afternoon

When eating cold noodles, in addition to paying attention to the type of noodles, sauce, and other vegetables and proteins, can cold noodles replace a full meal? What is the best time to eat? They are all very knowledgeable. Nutritionist Zheng Shijia recommends eating foods such as noodles, which take a shorter time to digest and absorb than rice, at noon so that the sugar can be consumed as much as possible while working in the afternoon. Carbohydrates are not a bad thing. In fact, appropriate carbohydrates can promote fat metabolism. But if you eat too much carbohydrates, you will obviously find that your brain will become dull, your reactions will slow down, and you may even feel sleepy in the afternoon.

Therefore, when eating cold noodles, you must eat them with different types of food, especially the amount of vegetables and protein must be increased to increase the feeling of fullness. Otherwise, if you only eat a serving of cold noodles, based on the digestion time, you will be hungry again in less than 2 hours, which will increase the chances of eating snacks and drinks.

★Eat cold noodles wisely to avoid obesity in summer

Nutritionist Zheng Shijia teaches everyone how to eat cold noodles wisely so as not to gain weight in the hot summer!

Grasp the final guiding principle: eat all six categories in one meal to make up for the food categories that are lacking in cold noodles.

Example from a supermarket: cold noodles with soy sauce and sesame sauce + oden vegetables + a tea egg + sugar-free or low-sugar soy milk.

Example for a snack bar: cold noodles with soy sauce and sesame sauce + blanched vegetables (without sauce) + century egg and tofu (or dried tofu, bean skin, pork belly, etc., use less sauce).

★Dairy products can be eaten for breakfast. Cheese can be added to milk, yogurt, latte, omelette, toast, etc.

★Fruits can also be eaten for breakfast or snacks: choose fruits with lower sweetness, such as bananas which are in abundance now. For high-sweetness fruits, such as watermelon, it is recommended to eat a small bowl (the size of a fist) a day to avoid excessive sugar intake.

The most important thing is to increase the amount of vegetables you eat. It is best to eat vegetables of different colors so that you can get different nutrients. The fiber rich in vegetables can slow down the rise in blood sugar, slow down insulin secretion, reduce the chance of fat synthesis, and increase satiety. Sufficient fiber can not only assist in weight loss, but also promote bowel movements and eliminate old stool in the body.

The following is a low-calorie cold noodle recipe suitable for summer:

【Cold noodles with tomato salsa sauce】

Ingredients: buckwheat noodles, chicken breast, beef tomatoes, onions, corn shoots, mushrooms, lemon, rose salt, and black pepper.

practice:

1. Wash and chop beef tomatoes and onions, wash and slice corn shoots and mushrooms, and wash and cut chicken breast into strips.

2. Put all the above ingredients except noodles into a large bowl and season.

3. After boiling the water, add 2 teaspoons of salt + a little cooking oil, put the noodles in and blanch them (please take them out after blanching and put them in ice water to chill) to increase the chewy texture.

4. Mix the sauce with noodles before eating.