The “instant noodle” eating style is common in many households but needs to change if you want to ensure good health.
Unhealthy Ways of Eating Noodles: What Everyone Needs to Know to Avoid
Instant noodles are a popular, convenient, and economical alternative to cereals for many families. Recently, there has been growing concern that frequent consumption of this food may increase the risk of diseases, leaving many people bewildered.
While fresh noodles are digested within a certain period, instant noodles can remain intact in the stomach. This indicates that this common food can be quite hazardous to the body.
In a special experiment conducted by Dr. Braden Kuo from Massachusetts General Hospital, it was reported that consuming instant noodles more than three times a week significantly increases the risk of diabetes and cardiovascular diseases. It is also considered a “tough opponent” for the digestive system, as these noodles are not easily broken down even after several hours in the body.
Instant noodles can be made less toxic and healthier by adding more vegetables – (Image: Health and Life).
While the negative impacts of instant noodles on the body cannot be denied, Associate Professor Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, states that we can effectively manage these effects through proper preparation methods.
Discard the seasoning packet
Dr. Lam explains that instant noodles are typically fried in oil, which contributes to obesity and increases the risk of heart disease, despite studies indicating that consuming this food can lead to malnutrition. To counteract these unhealthy fats, Dr. Lam advises that one should discard the oil seasoning packet commonly found with instant noodles.
Add green vegetables
Adding a significant amount of green vegetables to instant noodles can greatly reduce excess fat intake.
“For each serving of noodles, it is advisable to add about 150 grams of green vegetables such as bok choy, broccoli, green cabbage, or bean sprouts. Incorporating vegetables into the meal will help carry away a large portion of the fats from the noodles. This will minimize the primary health risks posed by instant noodles,” Dr. Lam recommends.
Additionally, to enhance the nutritional value of the meal, each serving of noodles should include 25-30 grams of protein from sources like beef, pork, or shrimp.
Absolutely avoid “dry noodles”
Dr. Lam emphasizes the importance of preparation methods for instant noodles. Instead of saving time by placing the noodles in a bowl, pouring hot water over them, and waiting for them to cook, Dr. Lam advises boiling the noodles, draining them, and then cooking them again in fresh water. This method helps reduce the amount of unhealthy fats and some detrimental nutrients present in the noodles. Any vegetables and meats should be cooked before adding them to the noodles.
Eating instant noodles too frequently
Anything in excess is not good. Eating instant noodles regularly, especially as a replacement for main meals, can lead to nutritional imbalances, heatiness, and skin breakouts.
Eating instant noodles frequently can cause nutritional imbalances.
The nutrition in instant noodles primarily consists of carbohydrates, saturated fats, and very little fiber and protein.
You should limit your intake of instant noodles to no more than twice a week and always consume them with vegetables, meat, and eggs to maintain a balanced diet. Drink plenty of water and eat more fruits to cool down your body and reduce heatiness and breakouts.
Eating raw instant noodles
Raw instant noodles are a popular snack for many. However, instant noodles are produced by frying in oil, which makes them high in hard-to-digest fats. Eating raw instant noodles can lead to bloating and uncontrollable weight gain. Therefore, cooking the noodles in water before eating is a healthier choice.
Note
According to the recommended nutritional needs for Vietnamese people, for every 1,000 kcal of food consumed, the body needs 14 grams of fiber. Additionally, there are specific groups of people who should be cautious when consuming instant noodles.
Specifically, elderly individuals (women over 60, men over 65) should limit salt intake to no more than 1,500 mg of sodium per day. People with high blood pressure, cardiovascular diseases, or a history of strokes should not add the seasoning packet and oil that comes with instant noodles.
“When choosing instant noodles, first check the expiration date, packaging standards, and approval from relevant authorities to ensure food safety. It is also advisable to choose well-known brands with modern production lines to guarantee safety for your meals,” advised the Ho Chi Minh City Institute of Traditional Medicine.
Moreover, paying attention to the salt content on the instant noodle packaging is crucial. This allows consumers to easily manage their seasoning intake. Adding or dipping in additional salty seasonings when eating instant noodles is not recommended.
Eating noodles instead of breakfast
It cannot be denied that instant noodles make for a convenient and time-saving breakfast. However, this is not good for health. Why? A pack of noodles simply cannot provide enough energy needed; without sufficient energy, you cannot focus and may feel fatigued, leading to poor work performance. Therefore, remember to add meat, eggs, vegetables, and bean sprouts to ensure a more energizing breakfast.
Eating instant noodles before sleeping
Eating instant noodles at night is not good for health. Two hours after eating, your stomach still hasn’t fully digested the amount of noodles you’ve consumed. Additionally, the energy from instant noodles isn’t used up but rather accumulates while you sleep, leading to weight gain and fat storage. Thus, it’s advisable to avoid eating noodles at night; instead, opt for eggs, milk, or vegetables which are healthier options.
No matter how busy life gets, you should limit your intake of instant noodles and avoid the unhealthy eating habits mentioned above to prevent negative impacts on your health. Supplement your noodles with vegetables, meat, and eggs to make up for energy and nutritional value.
What are instant noodles? Instant noodles (commonly known as shrimp noodles, crab noodles, or packaged noodles) are dry noodles that are pre-fried in palm oil, typically eaten after pouring boiling water over them and waiting 3-5 minutes. This noodle dish is also referred to as packaged noodles or cup noodles, depending on the packaging. The instant noodle package usually contains small separate seasoning packets, often including monosodium glutamate, although some varieties do not contain it. This product can be eaten raw since the noodles are pre-fried; they typically need to be broken before soaking in water. If using cold water, it should be heated in the microwave for 3 minutes. |
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