The nutritional truth about a bowl of cold skin: the only thing you're probably eating is calories....


Some people say that the summer is not complete without cold skin, cold powder, cold noodles.

It's also a great way to get the most out of your time, and it's a great way to get the most out of your time.

The only gluttony you have not thought about, cold skin, cold noodles and other "cold food" nutritional value is actually very low, often a meal only eat cold skin, may make you "malnutrition".

The Life Times interviewed an expert to explain the nutritional truth of "cold food", and tell you how to eat to be healthy.

Interviewed experts

Associate Professor, School of Food Science and Nutrition Engineering, China Agricultural University, Zhihong Fan

Wang Xingguo, Director, Department of Nutrition, Dalian Central Hospital

The "nutritional truth" about a bowl of cold skin.

Cool skin with a refreshing appearance and smooth texture.The main raw materials are various types of grain flour and starch..

The gluten is washed during the cold skin making process, and gluten protein makes up the majority of wheat protein. Also, because of the addition of alkali or puffy ashes, the gluten is washed with a lot of water, which loses most of the soluble B vitamins and potassium. .

The protein content of cold skin eaten with gluten is about 4.4 grams per 100 grams.

Eating half a kilogram of cold skin, you can only get 10 grams of protein, although cold skin is usually accompanied by some gluten, but the quality of gluten protein is relatively low, and there is a big gap between the ratio of essential amino acids and the human body needs.

A normal adult needs about 60 grams of protein per day, with an average of 20 grams per meal.

And eat into the mouth of the cold skin, probably only "calories". From a nutritional point of view, the cold skin as a staple food, as opposed to directly eat white rice.

The "cool" food nutrition is similar.

In addition to cold skin, summer can be coveted for a variety of cold noodles and powders, none of which are actually too high in nutritional value.

Cold noodles

In terms of nutritional value, cold noodle snacks are the least nutritious.Noodles, Noodle Skin, Noodle FishIt also includes, after drying, theVermicelli, Vermicellietc.

Because starch is processed to remove most of the protein, the process of washing starch, and lost most of the soluble B vitamins and minerals such as potassium.The rest is almost pure starch..

The starch is turned into starch paste by adding water, and then cooled into jelly, the product is cold noodles, noodle skin, noodle fish, after drying can be made into noodles, vermicelli, etc. According to the data listed in the Chinese Food Ingredient Table, 11.3 grams of starch per 100 grams of well-seasoned cold noodles contain 11.3 grams of starch.

According to the data listed in the Chinese Food Ingredient Table, per 100 grams of seasoned cold noodles, it contains 11.3 grams of starch, but only 1.5 grams of starch per 100 grams of seasoned cold noodles. It contains 0.3 grams of protein.

A regular meal should contain at least 20 grams of protein, and you feel pretty full after eating half a pound of cold powder, which can fall far short of the amount of protein your body needs.

At the same time, the water-soluble vitamins and minerals in the cold powder is almost eliminated, its nutritional value is negligible. Instead, the seasoning added peanut butter, marijuana juice, containing many nutrients.

It can be said that eating noodles is like eating pure starch gelatinous jelly, experiencing the smooth taste, and the spicy flavor in the seasoning, or masa flavor.

From a nutritional point of view, eating noodles is as good as eating sugar as rice.

Cold noodles

100 grams of cold noodles contain 4.8% protein, a little higher than cold skin.

However, the noodles need to be cooked in a lot of water, and the soluble vitamins and minerals will dissolve in the water during the cooking process, and if the noodles are cooled several times, the content will be even lower.

In order to make the noodles stronger, alkali is often added, which "kills" the B vitamins in the noodles.

Korean-style noodles are made with not only flour, but also starch, which has a lower nutritional value than ordinary noodles.

The bean noodles traditionally made in the North are much better than the Korean style noodles.. Because beans contain twice as much protein as flour, have more vitamins and minerals, and the bean starch has a stronger texture.

Even if the mixed bean noodles are boiled and eaten cold, they still have more nutritional value than regular cold noodles.

Rice Tofu

There is no need to wash gluten in rice tofu, it is just ground up with rice, boiled to a paste with alkali, and then cooled and frozen. However, because of the addition of alkali to boil, the vitamins B1 and B2 in the rice are also almost completely destroyed by the alkali.

The alkali causes the trace amounts of flavonoid substances in the grain to change from a colorless state to yellow, which is why rice tofu is yellow in color. The protein content is similar to that of thick rice porridge, only less than 2%.

Sausage noodles

Sausage flour is not much better, with a protein content of only 1.3%.

It is made of glutinous rice flour paste after steaming, but in order to achieve the smooth effect, which also add clarified flour and starch, reduce the protein content and improve transparency, the main contents of which are still starch and water.

In the time of eating sausage noodles usually have to pack in some BBQ pork, shrimp and other protein-rich ingredients, to a certain extent, to make up for the shortcomings of a serious lack of protein, but the lack of B vitamins and a variety of minerals is still not resolved.

Healthy eating "cold food" 5 suggestions

If you use cold noodles, cold skin, and cold noodles as a staple food for a long period of time and do not take care to supplement protein and vitamins from other foods, you will suffer from protein malnutrition and vitamin deficiencies and are likely toLeads to fatigue and reduced immunityThe

To eat healthy "cold" food, nutrition experts remind you need to pay attention to the following points.


Choosing the side dish is the key

Whether it's cold powder or cold skin, it should be eaten with fresh vegetables and foods rich in high-quality protein, such asShredded cucumber, carrots, cilantro, egg, tofu, soy beefetc.

You can also water more.sesame pasteIt is also rich in protein, calcium, iron and vitamins B2 and E.

When drinking cold porridge, it is best toNo sugar.This is a great way to eat with meat and vegetable dishes.


Don't eat only "cold" food at a meal.

The cold skin can replace some of the staple food, while the nutritional value of the cold powder is much lower than that of ordinary grain and should not be eaten more.

It should be reminded that even if the nutritional value of cold skin and noodles is higher, it is not recommended to eat only one meal, it is better to eat them together.


It is best to eat it only occasionally.

Foods such as cold skin and cold noodles, which are high in starch and low in protein, are recommended to be eaten only occasionally to relieve cravings and are not suitable for long-term consumption.

Especially for the elderly and children, they should not eat more just because they are tasty and easy to chew. Excessive intake of starch will affect digestion in the stomach and intestines.


Don't eat on an empty stomach.

The cold powder should not be eaten on an empty stomach, easy on the digestive tract, causing abdominal pain and other symptoms.

It is important to remind that, as there is more water in the noodle, it is easy to breed bacteria, so don't keep it for too long and don't keep it overnight.


3 Notes when buying

  • When buying cool skin and cold powder, it is best to choose a reputable store and brand.
  • When you buy it, smell it, fresh cool skin has a fresh smell of grain, if there is rancid smell, it means it has been spoiled.
  • When buying, pay attention to look at the environment where the cool skin is sold and whether the employees are hygienic. ▲

This issue is edited by Wang Xiaoqing.

Copyright: This article was originally published by The Life Times and is not reprinted without permission. Feel free to forward it to a friend.

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