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40% to 60% of konjac are glucomannan (a kind of water-soluble dietary fiber), which will swell many times after absorbing water, so the calories are very low, which is helpful for weight loss.
For a person who wants to lose weight, measured by glucomannan, eating 1 to 4 grams at a time is more suitable, and it should not exceed 10 grams a day.
Konjac is safe and not addictive, just too much sodium.
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What is the nutrition of konjac?
Overall, the nutritional value of this konjac product with a lot of condiments is still quite low, but the konjac itself is still a very good food.
The main reason is that it has a lot of dietary fiber, low calories, and many people will use it as a weight loss food.
▎What is konjac?
Konjac tree, scientific name konjac, belongs to the genus Konjac in the family Tiannanxingxing, and is also cultivated in southwest China.
Konjac is characterized by a very large tuber underground, of which 40% to 60% is konjac glucomannan, very viscous, after absorbing water will expand many times.
It is said that the word "magic" of konjac comes from its magical expansion effect.
▎Can dietary fiber lose weight?
Glucomannan in konjac is a water-soluble dietary fiber, and many people will pay attention to the effect of dietary fiber on weight loss. Overall, it was useful.
It itself is very low in calories, and after absorbing water, it can expand to occupy the space of the stomach, so it has a strong sense of fullness.
If you eat konjac powder and then eat, you may be able to eat less.
Eating after eating also helps to delay the emptying of the stomach and increase the feeling of fullness. At the same time, it can also reduce the efficiency of digestive enzymes a little, thereby reducing the absorption of protein and fat a little.
Finally, it can be used as a prebiotic to help probiotics in the intestine multiply, and even produce some short-chain fatty acids, changing the body's metabolism, and the mechanisms related to the intestinal flora and body weight are also hot spots in recent years.
▎Clinical trial evidence
Can eating konjac lose weight? From a medical point of view, it is still necessary to look at high-quality clinical trials, not the analysis of ingredients.
In this regard, a randomized, placebo-controlled trial of 176 healthy overweight people in the largest current sample size found that people who had consumed glucomannan lost more weight (the core still had to be paired with a low-calorie diet).
There are also studies that suggest that while glucomannan has not been found to have significant changes in some clinical outcomes, it is clearly effective for some indicators, especially those like lowering cholesterol.
▎How should I eat it?
However, it should be noted that dietary fiber is not the more you eat, the better. According to the average person's dietary intake of 25 to 30 grams a day, it is more suitable.
Serving Amount
For a person who wants to lose weight, measured by glucomannan, eating 1 to 4 grams at a time is more suitable, and it should not exceed 10 grams a day.
note
Because it swells after absorbing water, it is also a case of death due to esophageal or intestinal obstruction.
Especially be careful, when eating, do not pour a large bag of powder into the mouth before drinking water, be sure to add water to the container first, wait for it to expand before eating.
Dishes
Of course, you can also pour konjac powder into various dishes, such as the typical shark fin soup, which is used to absorb some other soups. Or buy it back and make konjac tofu, with shiitake mushrooms, tofu, etc., to make a Japanese warm pot is also very good.
Of course, what is very hot now is the addictive "konjac cool".
Is konjac cool and safe?
▎ Food safety risks
From a common sense point of view, konjac cool is just some starch, konjac powder, protein content is relatively small. It is not a food that is easily spoiled.
The Weilong brand is relatively a big brand, and the packaging of the entire product is also sealed and opaque and heat insulated. So the overall risk of microbial exceeding the standard is low.
▎ Addictive
At the same time, from the common sense, in addition to some psychotropic drugs (including caffeine), sugar and fat in general foods are easy to lead to addiction due to the mechanism that affects the reward center of the brain, and other foods do not cause addiction.
The sugar and fat content in konjac cool is extremely low, far less than milk tea, which can be concluded that konjac cool is still quite safe.
In addition, the food ingredient list is sorted from more to less, from the above figure we can find that there is no special ingredient in it, mainly containing starch and some spices that are usually used when cooking at home.
additive
Here's a special look at the scary looking additives inside.
The [tert-butylhydroquinone] in vegetable oil is mainly an antioxidant.
[Tasteful disodium nucleotide] can improve the umami taste, and it is also seen in chicken essence.
[Sodium glutamate] is also known as monosodium glutamate.
[Sodium caseinate] is a thickener, and it has an emulsifying effect.
There are other ingredients such as [citric acid] that adjust acid, so I will not elaborate.
It doesn't reflect a security risk
If these additives are safe to use within the scope of national standards, there is generally no need to worry about its safety.
The main thing that can reflect is its nutritional value, using a lot of salt and various condiments, flavors, spices,
So be vigilant, don't give children more to eat, it is easy to develop the habit of heavy taste.
Do you usually eat konjac? Which way do you like to eat?