Prevent cold noodles from getting too high in calories and oil! This is the right way to eat for those who want to lose weight

A bowl of refreshing cold noodles in the hot summer is both appetizing and refreshing! However, for those who want to lose weight, the traditional peanut sesame sauce cold noodles, which may seem to have a simple combination of ingredients, actually hides 5 health risks! A small plate of it may contain 500 to 600 calories, which is equivalent to eating 2 bowls of rice, which is quite amazing! What should we do if we want to eat cold noodles without gaining weight? Let’s hear what professional nutritionists say!

Enjoy sesame sauce cold noodles in summer? 5 health risks that weight loss lovers should pay attention to

In the summer, eating a bowl of cold noodles is good for cooling off. However, nutritionist Sun Yuming said that the "traditional peanut and sesame sauce cold noodles", which is a national snack, has a strong peanut aroma and tastes salty and delicious, but it also comes with the following five major health risks. If you consume it for a long time without proper dietary restrictions and nutritional balance, you will not only gain weight easily, but it will also lead to an imbalance in nutrient intake and affect your health. You must be careful!

Crisis 1/High Calories:

For example, a small box of commercially available Chinese boxed cold noodles contains 350 to 400 calories. As for the super-sized, bulky cold noodles sold in convenience stores, one box has 700 to 900 calories. Eating one box exceeds the recommended amount for adult women. The calories for lunch and dinner should be controlled within the recommended range of 600 to 700 calories. This is quite shocking!

Crisis 2/High fat content:

Traditional cold noodles are not only high in calories, but also high in fat! Take the key role in influencing the flavor of cold noodles - the rich and smooth peanut butter. From a nutritional point of view, it is a typical oily food. If, on top of that, the dough is fried in oil during the production process, it would be like "adding oil to oil". Long-term consumption can not only lead to fat accumulation, but also easily affect skin texture and cause acne, which is worth noting.

Danger 3: Too much sodium:

In addition, it should be noted that the sodium content of traditional cold noodles is also considerable! Take the boxed cold noodles commonly sold in convenience stores as an example. Eating one box will consume up to 1,000 mg of sodium ions, which is equivalent to 41% of the total daily sodium intake of 2,400 mg recommended by the Department of Health for adults. If you do not properly control the sodium content of other foods you consume that day, you may develop edema; over time, this can put a strain on your liver and kidneys.

Traditional cold noodles also have a relatively low vegetable content, even though the store will add some shredded cucumbers and carrots. However, considering the nutritional concept that adults are recommended to consume at least 1.5 servings of vegetables per meal, this vegetable content is slightly insufficient.

Crisis 4/Insufficient dietary fiber:

Traditional cold noodles also have a relatively low vegetable content, even though the store will add some shredded cucumbers and carrots. However, considering the nutritional concept that adults are recommended to consume at least 1.5 servings of vegetables per meal, this vegetable content is slightly insufficient to provide the dietary fiber intake required by the human body.

Crisis 5／Unbalanced nutrition:

In addition to the above problems, from a nutritional perspective, traditional cold noodles, which are mainly made of starch (oily noodles) and oils (peanut sesame paste), not only lack dietary fiber content, but also lack protein supply, and the nutritional combination is really unbalanced.

Satisfy your appetite without any burden! Eat traditional peanut sesame sauce cold noodles to keep healthy

Based on the above five major crises, nutritionist Sun Yuming reminds people that if they want to eat traditional peanut sesame paste cold noodles, in addition to choosing small portions of packaged food, it is best to increase the intake of dietary fiber and protein. For example, if you are eating cold noodles at a snack stand, you might as well ask the owner to order a plate of blanched vegetables with a braised egg, or a combination of braised dishes (kelp, dried tofu), or cold cucumber + preserved egg and tofu. These are all good combinations.

If you buy cold noodles at a convenience store, you can order a refreshing lettuce salad box (choose low-calorie vinaigrette or bonito sauce for the sauce) and pair it with a tea egg. This is a good choice that is both nutritious and delicious, and can make you feel full and not empty.

Replace the oily noodles with less refined ones made from buckwheat flour and wheat flour, which have a lower GI value. It helps increase dietary fiber intake and improve satiety, while also retaining more B vitamins.

Nutritionists teach you how to eat cold noodles in a healthy way! Low-calorie "Japanese-style tsukemen" without the burden

In addition to reminding those who want to lose weight and those who value health when eating out how to eat cold noodles without burden, nutritionist Sun Yuying pointed out that if people are willing to DIY their own cooking, they might as well replace the oily noodles with less refined buckwheat noodles made from buckwheat flour and wheat flour, which have a lower GI value.

In this way, it not only helps to increase the intake of dietary fiber and increase satiety, but also retains more B vitamins. In view of this, he specially designed a "Japanese Assorted Tsukemen", which is not only delicious and nutritionally balanced, but also a light meal with no more than 350 calories. It is recommended for friends who like to cook and DIY:

★Japanese assorted tsukemen

Material:

100 grams of soba noodles, 1 hot spring egg, 35 grams of beef slices, 50 grams of corn shoots, 50 grams of snow white mushrooms, 40 grams of black fungus, 50 grams of kelp sprouts, 5 grams of chopped green onions, and 4 grams of white sesame seeds.

Dipping sauce:

100g bonito stock, 10g bonito sauce, 10g mirin.

practice:

1. Wash corn shoots, black fungus, kelp sprouts and snow white mushrooms, blanch them in boiling water, remove from the water, and let cool for later use.

2. Take 1 to 2 green onions, wash and cut into chopped green onions for later use.

3. Next, put the beef slices into the pot where the vegetables were blanched. When cooked through, remove from the pot and let cool for later use.

4. Wash the eggs, put them in a pot of water (the water should cover the eggs), boil for 5 minutes, then remove from the heat and put them in ice water to cool down.

5. Pour water into a soup pot, turn to high heat to boil, add buckwheat noodles and turn to medium heat. Cook for 3 to 5 minutes until the noodles are cooked through. Remove from the pot and put into ice water to chill. Then remove from the pot and drain.

6. Mix the bonito broth, bonito sauce, mirin, chopped green onion and white sesame seeds until evenly combined.

benefit:

One serving of this dish contains approximately 322.5 calories, less than 350 calories, making it suitable for female friends who want to lose weight. Moreover, this food combination is rich in essential nutrients for the human body, such as protein, dietary fiber, fats, vitamins, etc. It not only helps to meet the needs of balanced nutrition, but also can satisfy your appetite without going hungry.

[Nutritionist's Tips]:

Nutritionist Sun Yuming also reminded that whether you DIY it yourself or buy cold noodles from convenience stores or small shops. To avoid it from spoiling or decaying, it should not be left at room temperature for too long. It is recommended to eat it within 30 minutes to 1 hour after refrigeration. Especially in the summer, if left at room temperature for more than 3 hours, the bacteria may grow 4 to 9 times. If you cannot finish the food, put it in the refrigerator immediately and it is better to eat it on the same day to avoid not being able to enjoy the food and getting an upset stomach.