How to make instant noodles healthy? 10 days of hot topics and science guide
Recently, discussions on "healthy ways to eat instant noodles" have become increasingly popular on social media. Combining hot topics on the Internet in the past 10 days and advice from nutrition experts, we have put together a scientific guide to help you eat instant noodles healthier.
1. Data on popular instant noodles-related topics in the past 10 days
| Ranking | Topic keywords | Number of discussions (10,000) | main focus |
|---|---|---|---|
| 1 | Healthy way to eat instant noodles | 128.6 | Tips for reducing salt/fat |
| 2 | instant noodles side dishes | 95.2 | Balanced nutrition |
| 3 | Non-fried instant noodles | 76.8 | healthy alternatives |
| 4 | Instant noodle soup base | 63.4 | low sodium formula |
| 5 | Student party instant noodles | 52.1 | fast nutrition program |
2. Four principles for healthy eating of instant noodles
1.Control the amount of seasoning packets used: It is recommended to only use 1/3-1/2 packet of seasonings to reduce sodium intake (the sodium content alone usually exceeds 70% of the daily recommended amount).
2.Paired with high-quality protein: Adding eggs, tofu or lean meat slices when cooking noodles can increase the protein content to 15-20g/meal.
3.Increase dietary fiber: Paired with fresh vegetables (such as spinach, broccoli) or mushrooms, it is recommended to add 100-150g per serving.
4.Improve cooking methods: Boil the noodles in boiling water for 1 minute, then pour out the water (to remove some of the fat), and then cook in new water.
3. Health improvement plans for different groups of people
| crowd | Improvement focus | Recommended combination |
|---|---|---|
| Weight loss people | Control total heat | 1/2 pancake + chicken breast + fungus |
| student party | Quick nutritional supplement | Whole eggs + frozen mixed vegetables |
| overtime workers | Relieve fatigue | Add tomatoes + beef slices |
| elderly | Easy to digest and low in sodium | Pumpkin puree + minced fish |
4. Recommended healthy instant noodles recipes
1.Vegetable and Seafood Noodles(About 350 calories)
Ingredients: 1/2 package of instant noodles, 50g shrimp, 100g rapeseed, 2 mushrooms
Method: Boil the vegetables and seafood first, then bake the pancakes and reduce the amount of seasoning packets in half.
2.Korean Spicy Noodles(About 400 calories)
Ingredients: 1 non-fried pancake, 80g shredded chicken breast, 50g shredded cucumber, 1 tsp Korean hot sauce
Method: Cook the noodles in cold water and stir in other ingredients.
5. Special reminder from experts
• Consume no more than 2-3 times per week
• Patients with high blood pressure are advised to use homemade low-salt soup base
• You can choose to add vitamins A, D and other nutritionally fortified products
• Pay attention to the "Nutritional Facts List" on the package and choose products with fat content <15g/100g
Through reasonable combinations and improved cooking methods, instant noodles can also become a convenient and healthy choice. It is recommended to bookmark this article and practice these healthy tips next time you eat noodles!
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