Dried noodles, as a "frequent guest" on the Chinese family table, have been eaten by almost everyone. However, when it comes to it, some people's first reaction is "not nutritious", "too much salt", and even classifies it as "unhealthy food".
Is somen really so unbearable?
Today, we will "avenge the grievances" of somen noodles, uncover its nutritional truth, and teach you how to eat noodles healthily and cook a bowl of strong and delicious somen noodles.
1
The "grievances" of somen noodles
With the increasing attention to healthy eating, somen noodles are often labeled as "high in salt and low in nutrition", and even simply regarded as a combination of white noodles + high salt. However, is this really the case?
In fact, there are many types of somen noodles on the market, and the nutritional value and salt content of different types of somen noodles are also different.
Myth 1: All somen noodles are high in salt
The salt content of somen depends on the production process and ingredients, and there are indeed some somen noodles with relatively high salt content on the market.
For example, the sodium content of the picture below is as high as 1200mg/100g, which means that eating 100g of somen noodles will consume nearly 3g of salt, which has accounted for 60% of the daily salt intake. Many people eat noodles with salty marinade, and the salt intake of this meal is even higher, so that it is difficult to control the amount of salt throughout the day within the 5 grams recommended by the "Dietary Guidelines for Chinese Residents". Eating such noodles often is not good for cardiovascular health.
Pictured: A certain brand of high-salt dried noodles
But this does not mean that all dried noodles are high in salt, at present, the salt content of common dried noodles on the market is mostly between 500~800 mg per 100 grams, which is converted into 1.25~2 grams / 100 grams of salt.
In fact, there are many low-sodium noodles (sodium content ≤ 120mg/100g) and almost no salt noodles on the market.
Therefore, not all somen noodles are "high-salt assassins", and if you are worried about high salt intake, you can choose low-sodium somen noodles or zero-salt somen noodles with no added salt. Even if you buy somen noodles with high salt content, it doesn't matter, not drinking soup after cooking noodles can help us reduce salt intake by 30~50%, and the smaller the cross-sectional area, the more sodium will be lost in the soup when cooking noodles.
Myth 2: All somen noodles are low in nutrients
Ordinary somen mainly provides carbohydrates, giving people a feeling that there is no big nutrition, in fact, the nutrition of somen noodles is not single, the nutritional value depends on the ingredients of somen noodles, there are egg noodles, vegetable noodles, multigrain noodles, and even noodles with fortified nutrients on the market.
(1) Ordinary dried noodles: The most common dried noodles on the market, the main raw material is wheat flour, which can provide us with richer carbohydrates and proteins, and noodles as a staple food are an important source of body energy.
(2) Egg noodles: This is one of the more common types of dried noodles. If you add more eggs during the production process, you can enrich the nutrition of noodles and increase the intake of protein, vitamin A, carotenoids, phospholipids, etc. Moreover, the GI value of the noodles itself is not high, only 55~57, which is a staple food with medium/low GI, and the GI value will be lower if you add eggs, which is more beneficial to blood sugar control.
However, most of the egg noodles on the market do not add much egg, mostly between 0.2% ~ 0.6%. When you buy, you should look at the ingredient list clearly, and choose eggs with a high position or relatively high content.
(3) Vegetable noodles: Most of the vegetable noodles are rich in color, which can promote appetite by looking at them, such as orange carrot noodles, yellow pumpkin noodles, green spinach noodles, purple purple potato noodles, etc.
Although the heat-sensitive vitamins in vegetables will be destroyed during the processing of somen noodles, they can still retain some nutrients such as antioxidants, dietary fiber, and minerals. Choose one with a high content of vegetable powder or a more prominent dietary fiber content in the nutrient facts list.
(4) Multigrain and bean noodles: buckwheat noodles, quinoa noodles, mung bean noodles, etc., can increase the intake of whole grains, not only contain more dietary fiber (≥6g/100g), but also provide more B vitamins, minerals and phytochemicals that are beneficial to human health.
(5) Nutritionally fortified noodles: In the production process of this type of noodles, nutrients such as calcium, iodine, iron, and zinc will be artificially added, and consumers can choose according to their personal physical needs.
2
A bowl of delicious noodles
How is it made?
In the kitchen, even a novice can cook a bowl of noodles by himself. However, this seemingly simple thing actually has a trick to make the cooked noodles firm and smooth, non-sticky and non-lumpy.
1. Sufficient water
When cooking noodles, the amount of water must be large, enough water can prevent the gelatinization and sticking of the noodles just out of the pot, and can also dilute the starch concentration of the soup, so that the surface of the cooked noodles is less starch and the taste is refreshing.
2. As soon as the water is bubbling, put it in the pot and simmer over low heat
Many people are accustomed to waiting for the water to boil before putting noodles, which may cause the noodles to stick. The most suitable time is to put the noodles in the pot as soon as the water is bubbling, and stir a few times in one direction, turn the heat to low heat and cook slowly, wait for the water to boil and then add half a bowl of cold water, and continue to cook for three or five minutes after the water boils again, so that the noodles will not only not stick but also cook faster.
Another method is to boil the noodles until they are half-cooked, and cool them down with supercold water to regenerate the starch, so that the starch molecules can be rearranged to form a tighter structure.
Boiling water can be used to blanch vegetables, which can save water and increase vegetable intake.
3. Add a "secret weapon"
Add vinegar: Adding a small spoonful of vinegar to the noodle soup can remove the alkaline taste of the noodles and make them taste better.
Add two or three drops of oil: Adding a small amount of cooking oil will not only increase the flavor, but also keep the cooked noodles from sticking.
In addition, for people with poor digestion and bad teeth, such as children, the elderly, patients with gastrointestinal diseases, etc., the cooking time can be extended to make the noodles softer and easier to digest; However, if it is a group of people who need to control blood sugar, it is not advisable to cook it too soft, otherwise it may significantly increase blood sugar after meals.
3
Healthy noodle eating formula
6 tricks to unlock the nutrition code
Eating noodles can be turned into a convenient and nutritious meal with just a snack!
1. Quantity control is the key
For people with an average appetite, it is enough to eat about 70 grams of dry noodles in one meal, and even if you have a large appetite, the dry weight of dried noodles at each meal should not exceed 100 grams at most.
2. A handful of vegetables
Eating noodles and vegetables can not only increase the intake of vitamins, minerals, dietary fiber and antioxidants, but also increase satiety, making a simple bowl of noodles more appetizing. Leafy greens such as spinach, rape, and lettuce are especially recommended.
3. An egg
1 egg can provide about 7 grams of protein, and also contains vitamin A, lecithin, carotenoids, vitamin E and other nutrients.
4. A piece of meat
Meat can not only provide high-quality protein, but also contain B vitamins, iron, zinc and other nutrients, but don't eat too much, 0.5~1 egg-sized piece of meat is enough.
5. A fist of soy products
If you don't like meat, you can put 1 fist of tofu or dried shredded tofu. Soy products are not only rich in protein, but also contain phytosterols, which are beneficial for cardiovascular health.
6. Salt control
For somen noodles with a high salt content, it is best not to drink soup, and do not pair them with foods with high salt content such as fermented bean curd, egg sauce, and mustard.
All in all
Somen noodles are said to be "wronged".
It's the choice and eating style that matters
Cook and match properly
in order to eat healthy and delicious
(Source: Popular Science China)