The main heat of noodles comes from starch frying pan, and the proportion of oil in pasta is amazing.
First of all, we know that the main calories of noodles come from starch, accounting for more than 80% of the total calories, while protein accounts for about 1%. The proportion of starch and protein in the total calories of each noodle is not much different. Zhang Yue, a nutritionist of LILILITY, commented that the relatively high calorie of pasta comes from fried noodles, such as fried spaghetti (40% oil), fried instant noodles (20% oil), shredded chicken noodles (20% oil), and oily noodles, such as sanitary oil noodles (1% oil), and the proportion of oil is obviously higher than other noodles.
Look at the oil again. Every100g of noodles contains about1~ 2g of oil, accounting for only 5% of the total calories. However, if spaghetti and shredded chicken noodles are fried, the heat density per unit weight becomes higher, and the oil content can soar to 45% of the total heat. A bowl of noodles alone contains 450 ~ 500 calories, almost twice as much as a bowl of rice. However, the oil content of an oil noodle of about 300 grams is about 1 teaspoon higher than that of ordinary white flour, accounting for 10% of the total calories, which is still far less than that of fried noodles.
So, if you want to eat pasta instead of fat, just discuss calories and try to avoid the types of fried noodles, which means you can avoid most minefields.
The heat of dried noodles ingredients can not be ignored, and the sand tea sauce is as high as 2 17 calories.
Nutritionists in Zhang Yue said that people who like dried noodles, including noodles with dregs sauce, noodles with dried meat and noodles with sesame sauce, should also pay attention to the calories of these dried noodles. If the amount of common seasoning is 30g, the amount of sand tea sauce is as high as 2 17 kcal, sesame sauce is about 192 kcal, Toona sinensis sauce is about 158 kcal, vegetarian dried meat is about 144 kcal, and dried meat is about 165438 kcal.
Also pay attention to the proportion of oil used in dried noodles, including: Toona sinensis sauce 96%, Shacha sauce 89%, dried meat 86%, vegetarian dried meat 79%, fried sauce 78% and sesame sauce 74%. Therefore, if you want to avoid the above oils, you should choose carefully.
Cook noodles with salt to avoid excessive sodium intake.
People who love flour should also pay attention to the fact that the extensibility of flour dough is especially required in the production of flour dough, so salt will be added in the production process of flour dough, which will dissolve into electrolyte (Na+Cl-), so as to strengthen the force of protein in flour to help the flour dough to extend, and at the same time, it will help the flour dough to preserve its corrosion. It is recommended to boil it before eating to avoid excessive sodium intake.
Eat noodles in soup, but don't drink. Avoid thick soup.
Noodles lack the taste of soup head, so there will be more ingredients than noodles, and generally all the ingredients will be eaten, while soup head can choose not to drink. On the whole, the heat of noodle soup is better controlled than that of Regan Noodles. If you like to eat dry noodles, you can choose tomato noodles with meat sauce, which is low in calories, while people who like to eat noodle soup should remember that if the soup base is bone soup, it also contains a lot of saturated fat and sodium. Try not to drink too much soup, or avoid thickening noodles.
Eat noodles wisely, mix them skillfully and balance your health.
Eating noodles as a meal is likely to only get the nutrition of starch. If there are marinated eggs and dried meat in the noodles, it is not easy to lack beans, fish and eggs. It is suggested that you must choose pickles, kelp, cool bamboo shoots and other vegetable side dishes. A dish of side dishes will get about one vegetable, and a dish of scalded vegetables will get about two, with 579 fruits and vegetables a day, which means that children will eat five fruits and vegetables (three vegetables and two fruits) a day. For example, 1 adult female, when ordering pasta with 2 dishes of vegetable side dishes or a hot dish, the average amount of vegetables in one meal is enough.