2024-06-20 09:42:56
Ramen is without doubt one of the in style meals not solely in Korea however around the globe. It’s straightforward to prepare dinner and has quite a lot of flavors, making it a favourite amongst many individuals.
Nonetheless, extreme consumption of ramen, which is excessive in sodium, will be dangerous to your well being. Relating to this, Severance Hospital nutritionist Lee Ho-seon mentioned, “You may eat ramen healthily if you happen to listen to some issues.”
◆ As an alternative of standard ramen, use dry noodles with low calorie and fats content material.
Common ramen is fried noodles made by frying the noodles in palm oil. Though palm oil is a vegetable oil, it has a excessive saturated fats content material like animal fats, so it’s not good for well being.
Dry noodles are made by drying noodles in high-temperature wind somewhat than frying them in palm oil. Accordingly, the energy in a bag of dried noodles are about 100 to 150 kcal lower than these of fried noodles, and the fats and saturated fats content material is one-third of that of fried noodles, so it’s higher to decide on dried noodles for well being causes.
◆ Eat lower than as soon as every week
Ramen is without doubt one of the meals that everybody loves, however its extreme sodium content material is a drawback. The every day sodium consumption beneficial by the World Well being Group is 2000 mg. The typical sodium content material of ramen is 1400 to 1500 mg.
Due to this fact, if you happen to eat greater than two items of ramen at a time or eat it with kimchi, you’ll simply exceed the beneficial every day sodium consumption with only one meal.
Research have proven that individuals who devour a couple of serving of ramen every week have increased waist circumference, blood triglycerides, and levels of cholesterol than those that devour lower than one serving of ramen.
◆ Make much less soup and boil the noodles and ramen broth individually.
20% of the sodium in ramen is contained within the noodles, and as further sodium is absorbed whereas the ramen is boiling, the sodium content material within the noodles additional will increase.
Due to this fact, if you happen to boil the noodles individually after which add them to the soup, the sodium content material of the noodles decreases by about 27%. It’s endorsed that you simply add about 1/2 to 1/2 much less soup and never eat all the soup.
◆ Add much less sauce to bibim ramen and jjajang ramen.
Spicy and candy bibim ramen and black bean ramen are additionally among the many varieties wanted by ramen lovers. The sodium content material of bibim ramen and black bean ramen is about 1,300 mg, which is lower than that of soup ramen. Nonetheless, due to the straightforward sugar that offers the sauce its sweetness, it accommodates extra carbohydrates and energy than soup ramen.
Due to this fact, it is suggested to scale back sodium, easy sugar, and calorie consumption by adjusting the quantity of sauce used.
◆ Complement protein with eggs and nutritional vitamins with greens.
If you happen to solely add the soup and substances included in soup ramen, it’ll lack vitamins corresponding to protein, nutritional vitamins, and minerals.
You may complement protein by including eggs to ramen, and you too can add lean meat and seafood corresponding to clams or shrimp. By including greens corresponding to bean sprouts, onions, and cabbage, you may make up for the shortage of nutritional vitamins and minerals.
Nonetheless, in your well being, you will need to cut back your ramen consumption if you happen to undergo from heart problems, diabetes, or have danger components corresponding to weight problems.
Jo Yoo-kyung, Donga.com reporter [email protected]
2024-06-20 09:42:56