How to eat noodles?

Fan Zhihong, a professor at the School of Food Science and Nutrition Engineering, China Agricultural University

After the heat, the midfish arrived. As the saying goes: "The head of the dumplings of the head of the head", according to the custom, eating a bowl of noodles in the hot summer is the most responding scene. Noodles have a long history in our country. Since entering, the weather has been hot, people often feel that their appetite is not good, and the appetite is relatively easy to digest and absorb. Eating noodles has become a daily diet for many people. Some people worry that eating noodles like this will cause malnutrition. So, how to eat noodles? Is there really no nutrition to eat noodles? This article allows people to fully understand how to eat noodles from the following 8 knowledge points.

Why does it make people feel cool when eating noodles in summer?

In the hot summer, people feel irritable. In fact, the human body itself is a small stove. When the ambient temperature is lower than the body temperature, the human body is at any time to dissipate heat at the environment.

The heat dissipation of the human body is related to the protein, fat, and carbohydrates contained in food. If the foods consumed in summer contain too much protein, it will bring people a sense of dryness. In contrast, the calories contained in carbohydrates are only 4%-5%, which will not make people feel hot. Therefore, people often like to eat jelly, brews, cold noodles, fruits, etc. with low protein content in the summer. Due to their low protein content, the body heat dissipates less.

Compared with foods such as jelly, noodles are slightly better. Because the raw materials for noodles are wheat flour, the protein content is usually not less than 10%. Without adding fish, meat and eggs, as long as you eat enough noodles, there will be no protein in the short term.

Should noodles be made with flour with high protein content?

The amount of protein content in the flour is closely related to use. The dough has good viscosity, toughness and ductility, which is related to the gluten protein in flour. Global protein is a substance that is transformed from the protein in the flour and has viscosity and elasticity.

In the protein in the middle of the wheat granules, the proportion of gluten protein is higher. The surface bran part not only has low gluten protein content, but also because of the high cellulose content, it will block the continuous structure of gluten protein, affecting the elasticity and toughness of the dough. Therefore, it is easy to break into dumpling skin for all wheat flour. It is easy to break into noodles. It is not so loose when making bread.

Generally speaking, the higher the protein content in the flour, the better the toughness and elasticity of the dough, the more difficult it is to break the strips when stretching and cooking, and the more glutinous taste.

Can the noodles be added to the noodles?

Most of the traditional planting of wheat breeding gluten protein in my country is low. In the absence of protein content in the flour, people use many methods to change the taste of the noodles.

The most common method is to add salt to the flour. The action of ions is used to enhance the interaction between gluten protein, which is not easy to be cooked. The noodle products sold in the supermarket contain the ingredients table containing salt or sodium chloride. In family cooking, it is often added with salt to achieve the effect of reinforcement.

And add alkali to the dough. Under alkaline conditions, the cymbals in gluten protein are easy to lose hydrogen, and it is more likely to form a two -sulfur bond between the crosslinking between protein molecules. For example, pulling a lot of ropes between proteins and tie them together. The closer the protein, the more difficult it is to loosen, and the stronger the pastoral strength. On the refrigerated shelves of the supermarket, Japanese ramen products contain sodium carbonate; while Lanzhou ramen is added with panto ash, and its main component is potassium carbonate. Both sodium carbonate and potassium carbonate are alkaline.

In addition to adding salt and alkali, other methods to make noodles become gluten also include garden powder, oxidant, plant glue, water retention agent and enzyme preparation. As long as the usage and dosage are in accordance with relevant national regulations, it will not cause food safety issues.

Valley powder is the extracted gluten protein powder; the oxidant allows the protein in the dough to better form a sulfur bond and cross -linking; plant glue is some sticky natural glue substances.

Will the noodles of the noodles adding tendons be reduced?

There are no safety problems with the noodles of the tendon increase, but adding salt and alkali will increase the sodium content.

In the hot summer, although people sweat will be discharged from some sodium, if the noodles themselves have a high sodium content, they need to put less salt when making noodles. Controlling salts in general will not affect health.

Alkali will lose vitamins. Flour is the source of vitamin B1 and vitamin B2. In summer, people usually eat noodles. When cooking noodles, some B vitamins will be dissolved in the boiled noodle water. If the noodles are heated in alkaline water, and then throw the noodle soup, it will seriously lose vitamin B1 and vitamin B2.

Adding millet powder will increase the protein content without causing losses of other nutrients. Plant glue and enzyme preparation do not affect the nutritional value of the noodles, but adding oxidants may lose B vitamins.

Noodle blood glucose generation index is relatively low?

The blood glucose generation index of noodles is indeed low, but it depends on the degree of raw materials, processing technology, and cooking. Generally speaking, the softer the noodles, the faster the digestion speed, and the higher the blood glucose generation index. Conversely, the more the noodles of the teeth, the slower the digestive speed, the lower the blood sugar production index.

Related studies have found that if the gluten protein in the flour is removed and lost the "blocking" of gluten protein, the digestion speed of starch in pasta will accelerate, and the blood sugar reaction will increase significantly.

Too rotten noodles are not good for people with diabetes. For people with severe indigestion, eating noodles with elastic teeth will feel difficulty in digestion, and baby noodles with soft food texture, etc., are easier to digest.

In order to control the postprandial blood glucose generation index, people with diabetes should choose pasta with strong tendons and slow digestion, such as pink powder and pasta. To cook the noodles elastic, the noodles can be touched. The tough treatment is to heat the starch food to close to the temperature of the paste (mature), and then take out the cooling. After the cold, it is not easy to cook. This method can re -arrange starch molecules, the texture is closer, and the proportion of starch has increased slowly. After consumption, the digestive speed will be slow, which is conducive to controlling the increase in the blood glucose generation index after the meal.

Can coarse grain noodles help control blood sugar?

Can coarse grain noodles or whole wheat noodles help control the blood sugar generating index and reduce the blood glucose production index of the noodles related to the raw material, texture structure, and digestion speed.

Most of the miscellaneous grains in the noodles of the grain, the main raw materials are white flour. Because the noodles require good toughness, and most of the miscellaneous grains do not contain gluten protein, without toughness, it is difficult to make a large amount of miscellaneous grains into noodles. There are also more than 20%of bean flour to the noodles, such as mung bean noodles, pea noodles and other local traditional foods. Compared with white noodles, the content of protein, vitamins and minerals has improved, which is beneficial to improve nutrition. Add bean flour to improve the smooth taste of the noodles, which is suitable for making cold noodles.

Related studies have found that compared with, the blood glucose generation index of the whole wheat surface is not lower. Although the proportion of whole wheat flour raw materials in the whole wheat surface is large, the dietary fiber in whole wheat flour blocks the continuous structure of gluten protein, the taste is not strong, and it is more likely to be digested by digestive enzymes in the body.

Among the traditional miscellaneous grains in my country, buckwheat, barley, and oats are varieties with low blood sugar reactions after a meal. If buckwheat noodles, wheat noodles, and oatmeal noodles contain a low ratio of white flour, it is conducive to controlling blood glucose production index and suitable for people with diabetes. Some fast -food buckwheat noodles and oat noodles on the market often do not need to be cooked. It can be eaten directly. The nutritional value is high, the blood glucose production index is below 60, which is suitable for people with better digestive capacity.

Why does the noodle blood glucose production index control less control?

Many people with diabetes have such a situation: as long as they eat rice noodles and noodles, the blood sugar generator index is not controlled. It is easy to control the blood sugar generating index when eating rice?

Consumers should be clear that the blood glucose generation index of a single food does not mean the blood sugar generator index of one meal. A nutritional balance is composed of a variety of foods.

When eating rice, it is usually matched with vegetarian food. The volume of vegetables can delay the speed of gastric emptying, dilute the content of starch, and components such as polyphenols contained in vegetables can also reduce digestive enzyme activity. High protein foods such as fish, meat, eggs, milk, soy products can also promote the release of gallbladder contraction and vascular active intestinal peptide, delay digestion and absorption, enhance insulin effects, and help control the blood glucose production index.

Although the blood glucose index itself is high, a meal containing rice is composed of mixed foods. The blood glucose production index that is integrated in all foods may not be high. Although the noodle itself has a low blood sugar generation index, the overall effect of a comprehensive meal may not be as good as nutritious meal.

When eating noodles, people often eat a large bowl of noodles. Among them, only some cucumber shreds are placed and two spoons of noodles are added. Whether it is the number of high -quality protein or the number and variety of vegetables, it is much less than rice.

When cooking noodles, the B vitamins and potassium are dissolved in the noodle soup, and the content will decrease. If you cannot make up for the loss of nutrients by diet, beans, milk, vegetables, and animal protein intake are insufficient, then the meal may be a meal with a very low nutritional quality.

The blood glucose generation index is not the only indicator for evaluating a healthy diet. It is also necessary to comprehensively consider factors such as nutritional balance, calories, and nutrient density. For example, the blood glucose generation index of fans is very low, low nutritional value, and long -term consumption will affect the human body's blood sugar production index control ability.

How to increase the nutritional value of noodle meals?

Noodles are just made of noodles. If you eat noodles with a little salty marinade, to a certain extent, the noodles are similar to eating steamed buns with pickles. Except for the nutrients in the noodles, the nutrients in other foods are seriously insufficient.

Flour does not contain vitamin C, vitamin A, vitamin B12, of which vitamin B1, vitamin B2, vitamin B6, folic acid, calcium, iron, zinc and other content are less. For a long time, only noodles and salty soups are full. Insufficient supply of nutrients required for normal metabolism will affect your health.

When eating noodles, you need to match diverse vegetables and meat, eggs, and soy products. To ensure at least 150 grams of fresh vegetables per meal, it is best to exceed 3 kinds of vegetables, plus about 50 grams of animal protein foods. For example, cut a few slices of sauce beef, add a poached egg, a handful of tofu, cook a few small rapeseed, add some carrot shreds, cut some cabbage shreds, simmer a handful of mushrooms, and add one or two cold vegetables. Nutritional quality.

Considering sweating in summer, the human body needs to supplement more potassium and B vitamins. After noodle meals, you can drink some red beans, mung beans, lentils and other bean soups; other meals eat some millet porridge, eight treasure porridge, etc. The staple food made by miscellaneous beans makes the Bed B vitamins and potassium in the body richer.

Noodle meal is part of the summer diet, but in summer, you can't eat noodles, it is best to eat only one noodles a day.When eating noodles, try to prepare the ingredients as much as possible to improve the nutritional quality of noodles.Source: China Food News

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