Popular Special Meal (Part 3): Korean Cold Noodles and a Nutritionist's Fatigue Relief Mini-Lesson

Korean cold noodle set meal

The soup must be soaked for a sufficient amount of time to achieve the authentic flavor. It should be refrigerated during soaking to make it more fragrant and the noodles in the cold soup will have a smoother texture.

454 kcal

Protein (g) 24.3g Fat (g) 13.5g

Carbohydrates (g) 48.3g Fiber (g) 6.3g

Korean cold noodles 240 kcal Protein (g) 10.8 Fat (g) 10.0 Carbohydrates (g) 48.3 Fiber (g) 6.3

Ingredients: Buckwheat noodles...80g, Kelp...30g, Cucumber...30g, Carrot...30g, Kimchi juice...100ml, Broth...500ml, Korean chili paste...1 tablespoon

Instructions: 1. Cut the soaked kelp into strips.

2. Cut the washed cucumber into shreds.

3. Wash and peel the carrots and shred them.

4. Place the pot on the stove and pour in the stock.

5. Add kimchi juice.

6. Add Korean chili paste.

7. Stir until well combined.

8. Simmer over medium-low heat until it becomes noodle soup.

9. After turning off the heat, ladle out the cooked noodle soup into a bowl and let it cool before using.

10. Pour buckwheat noodles into a pot of boiling water and cook for about 3 minutes until soft.

11. Remove the cooked buckwheat noodles, rinse them with cold water, drain them, and place them in a bowl for later use.

12. Continue to pour the shredded kelp into the pot and blanch it until it is just cooked through.

13. Remove the blanched kelp strips, drain the water, and place them on a plate for later use.

14. Place the shredded cucumber and carrot on the buckwheat noodles.

15. Add the blanched kelp strips.

16. Mix the ingredients well.

17. Place the mixed ingredients into a clean bowl.

18. Add the cooled noodle soup.

Pan-fried pork belly: 214 kcal; Protein (g): 13.5; Fat (g): 35.0

Ingredients: Pork belly...200g, kimchi juice...30ml, Korean chili paste...40g, cooking oil...as needed

Instructions: 1. Slice the washed pork belly.

2. Place the sliced ​​pork belly in a bowl and pour in Korean chili paste.

3. Mix until well combined.

4. Add kimchi juice.

5. Drizzle with cooking oil.

6. Mix well and marinate for 2 hours until flavorful.

7. Heat oil in a wok and add the marinated pork belly slices.

8. Pan-fry for about 10 minutes until the pork belly slices are cooked through and golden brown on both sides.

9. After turning off the heat, remove the fried pork belly slices and plate them.

Eating too much pork belly can feel greasy, so it's recommended to wrap it in lettuce to eat with it, which will make it less greasy.

A nutritionist's mini-lesson on relieving fatigue

B vitamins are involved in energy metabolism.

When the human body metabolizes energy, it needs B vitamins as coenzymes. If B vitamins are lacking in the energy metabolism process, the body is prone to fatigue, weakness, and lack of energy. Many people even develop symptoms such as angular cheilitis (commonly known as cracked corners of the mouth) after staying up late, which is also caused by poor metabolism due to staying up late.

At this point, the doctor will prescribe B vitamins, and the condition will improve after taking them.

Minerals such as zinc and magnesium can also help boost spirits and effectively help restore physical strength.

B1

Vitamin B1 is abundant in grains and germ, and is also a good source of meat and milk. Green vegetables and nuts also contain a significant amount.

Since vitamin B1 is involved in carbohydrate metabolism, the requirement for vitamin B1 is directly proportional to the calorie requirement (0.5 mg/1000 kcal).

A deficiency can cause symptoms such as neuritis, constipation, lethargy, edema, beriberi, and developmental delays in early childhood.

B₂

Eggs, offal, and milk are good sources of vitamin B₂ and are closely related to protein metabolism. The required amount of vitamin B₂ is calculated based on the calorie requirement (0.55 mg/1000 kcal).

A deficiency can cause symptoms such as angular cheilitis, glossitis, eyelid inflammation, and seborrheic dermatitis.

B3

Also known as nicotinic acid, it is found in relatively high amounts in grains, yeast, lean meat, and liver, followed by dairy products, salmon, and tomatoes.

Vitamin B₃ is involved in the metabolism of carbohydrates, fats, and proteins. The recommended intake is 6.6 mg NE/1000 kcal.

A deficiency can cause symptoms such as pellagra, angular cheilitis, glossitis, fatigue, depression, and mania.

pantothenic acid

Also known as pantothenic acid, its main source is animal-based foods, followed by grains, vegetables, and dairy products. The daily requirement is about 5-10 mg. Deficiency can cause symptoms such as fatigue, itchy limbs, headache, gastrointestinal symptoms, depression, and keratosis of the skin.

B6

Foods rich in animal protein are good sources of vitamin B₆, such as meat, fish, and poultry, followed by potatoes and vegetables.

Vitamin B6 is involved in protein metabolism, so its requirement is related to the amount of protein consumed. Those who eat more protein (meat) will have a greater requirement. Generally speaking, the recommended amount for adults is 1.6 to 2.0 mg/day.

A deficiency can cause symptoms such as loss of appetite, anemia, cramps, depression, and weakness.

Zinc

Meat, seafood, beans, and nuts are good sources of zinc. In addition to its antioxidant, immune, and wound healing functions, zinc is also related to sperm formation and testosterone levels in men.

A deficiency can lead to loss of appetite, stunted growth, hair loss, slow wound healing, and impaired gonadal development in children.

magnesium

The main sources are nuts, beans, whole grains, and green vegetables.

It is a major component of bones and teeth, and is also distributed in various tissues. It plays a role in regulating muscle contraction and nerve conduction, as well as promoting protein synthesis and carbohydrate and fat metabolism.

A deficiency can lead to insulin resistance and the risk of diabetes, and can also cause symptoms such as irritability, tension, and muscle spasms.

Supplementing your diet with magnesium can help prevent symptoms such as depression, dizziness, and muscle cramps.