Thursday, February 26, 2009

The secret to Tomyam: Revealed!!






The secret to Tomyam: Revealed!!


It’s been REVEALED! The hidden truth behind preparing a delicious hot and sour soup – Tomyam!!



Well, Tomyam is also known as Thai Hot and Sour Soup or Tom Yam Goong. Is has been one of my favourite foods since young. Now, let us reveal the secret behind this Asian delicacy!



How do I prepare a delicious Tomyam soup?

It’s simple!

  1. Bring water to a boil. Add lemon grass and allow to simmer for 5–6 minutes.
  2. Put in fish cakes and crabsticks. Cook for 4–5 minutes.
  3. Add vegetables, Tomyam paste, ikan bilis cubes, cili padi and lime juice. Add salt and sugar to taste.


Waallah!! Your Tomyam is ready! :D



Is Tomyam soup nutritious? What are the nutritional values?

Here is the nutrient composition of each ingredient.

Ingredient

Amount

Energy (Kcal)

Protein (g)

CHO

(g)

Fat

(g

Tomyam paste

1 ½ tbs

31

0.4

3.5

1.5

Ikan bilis cubes

3 tbs

36

4.0

4.6

0.7

Salt

½ tbs

0

0.0

0.0

0.0

Sugar

½ tbs

32

0.0

8.4

0.0

Lemon grass

2 stalks

-

-

-

-

Chili padi

5 whole

3

0.3

0.4

0.0

Lime juice

3 tbs

9

0.1

1.9

0.1

Crabstick

2 piece

123

10.0

14.0

3.0

Fish cakes

1 piece

41

8.0

2

0

Pak-choy (Chinese cabbage)

3 stalks

42

4.8

4.2

0.8

Total


317

27.6

39.0

6.1


This table only consist the nutritional value of the Tomyam soup. Usually, we eat Tomyam with rice, noodle or mee-hoon, which significantly increases energy and carbohydrate level.

Ingredient

Amount

Energy (Kcal)

Protein (g)

CHO

(g)

Fat

(g)

Cooked rice

1 bowl

207

3.7

47.6

0.2

Noodles

1 bowl

234

7.6

49.1

0.8

Mee-hoon

1 bowl

184

5.9

40.2

0.0


When a person eats Tomyam with rice, noodle or mee-hoon, he/she will probably consume about

517kcal, 33.0g protein, 85.0g carbohydrate and 6.6g fat.


Are the nutritional values adequate for a meal?

Just an estimation, if I were to calculate the RNI for 1 meal only, I will divide the RNI of these nutrients into 3 (assuming a person eats 3 meals a day) then the RNI value would be:

Gender

Energy (Kcal)

Protein (g)

CHO (g)

Fat (g)

Male

813

20.7

142.3

22.7

Female

667

18.3

115

17

Estimated:

Tomyam + rice, noodle or mee-hoon


517


33


85


6.6


So, after comparing these figures, I sadly say that Tomyam eaten with rice, noodles or mee-hoon is

- inadequate in energy

- inadequate in carbohydrate

- inadequate in fat

- too much protein

Aiks!!




Metabolism involved?

Since Tomyam soup has carbohydrates, proteins and lipids, let’s separate them into these three components for better understanding.



Carbohydrate

After Tomyam with rice, noodles or mee-hoon is consumed, approximately 85g of carbohydrate is consumed. Our body digests the carbohydrate and absorbs them into the blood stream mainly through small intestine. Glucose (carbohydrate) will be oxidized by tissues to synthesis ATP, which gives the body its energy fuel. It all begins with glycolysis. This pathway produces 2 pyruvate, 2 NADH, and a nett production of 2 ATP , which generates 8 ATP.


In aerobic condition, pyruvate is oxidized into acetyl CoA in the mitochondria and enters the citric acid cycle (Kreb’s cycle). Kreb’s cycle occurs 2 times for each glucose molecule because 2 molecules of pyruvate are generated. Ultimately, Kreb’s cycle produces 2 FADH2, 6 NADH and 2 GTPm which generates 24 ATP.


Electron Transport Chain (ETC) utilizes NADH and FADH2 formed during glycolysis and Kreb’s cycle to generate energy.


Therefore, the TOTAL ATP generated per glucose molecule is: 32 ATP



Protein

About 33g of protein could be consumed and they are digested and absorbed into the bloodstream as amino acids. Catabolism of protein begins with deamination. Deamination transforms amino acids into glutamate then reforms them into ammonia. Ammonia is toxic to the body and will be converted to urea, which will be excreted out via urine.


The remainder amino acids are referred as ‘carbon skeleton’. Carbon skeleton can be converted to:

- Acetyl CoA

- Pyruvate

- TCA intermediate


Acetyl CoA These carbon skeletons will either be immediately oxidized via TCA or they may be converted to ketone bodies. Since they are potentially a source of ketone bodies, they are referred as ketogenic amino acids.


Pyruvate or TCA intermediates They may be used for energy production or used to synthesis glucose by gluconeogenesis pathway. Since they are potentially a source of glucose, they are referred as glucogenic amino acids.



Lipids

A small amount of fat could be consumed. Fat is breakdown by ß-oxidation which yields 2 molecules of acetyl CoA. The acetyl CoA formed are oxidized to CO2 in citric acid cycle, with oxidation/reduction reactions coupled to ETC and further ATP synthesis. Acetyl CoA could also be oxidized into ketone bodies for use of the brain. ß-oxidation also produces NADH and FADH which are re-oxidized by ETC with released energy coupled to ATP synthesis.



Q&A – ASK THE EXPERT

Expert:

Mr Albert Cheam – an experienced cook who excels in cooking both Western and Oriental foods. Strict and a perfectionist in nature, his cookings are utmost delicious and certainly perfect!


Q1 I have always wondered. When we request for extra spicy and sour Tomyam in a restaurant, how do they prepare it? Isn’t the soup readied beforehand?

Simple! They just pour out a portion of the soup into a pot, add in more tomyam paste, chili padi and lime juice. Cooked it for a while and it’s done!


Q2 What are your comments on the nutritional value of Tomyam soup? Some says it’s oily and therefore unhealthy. By the way, where does the oil come from? Oil is not stated as an ingredient.

The oil mainly comes from the Tomyam pastes itself. Tomyam is usually not high in fat. However, some brands of Tomyam paste is higher in fat therefore causes the soup to be oily. Of course, when the soup is too oily, it is unhealthy*. Therefore, we need to select a good quality low-fat Tomyam paste. Furthermore, a higher quality paste generally gives a better taste and aroma.


Tomyam is also what Chinese nutrition referred to as ‘heaty’, which means having a warm or hot tendency*. Eating too much Tomyam causes you to be too ‘heaty’. Tomyam is also a little acidic. Eating too much acidic food leads to health problems*. Gastric patients should also avoid this soup. The soup itself is hot and spicy. So you need to be careful while eating*.


Em, I’m not saying that Tomyam soup is bad for health. In fact, Tomyam is a very tasty food and everyone should try it. The only rule not to forget is to use common sense while eating this dish and enjoy it in moderation.


*High amount of fat increases risk of developing heart disease, some cancers and obesity.

* In Chinese nutrition, hot foods are generalized as anything that "makes one feels warm in the winter". A person that is diagnosed with being too hot will suffer from overheating, anxiety, nosebleeds, soar throat, constipation, etc.

* Acid foods cause sickness, diseases, cancer and aging. When our body is too acidic, we may suffer from various medical conditions such as heart attack, high blood pressure, stomach crams, malnutrition, muscle crams, diarrhea, constipation, etc.

* Spicy foods may burn tougue and damage taste buds. Overeating spicy food may lead to gastritis, acid reflux, and geographical tongue. It also raises body temperature that causes insomnia, because the body needs to slow down before sleeping.


Q3 Would you consider Tomyam as a nutritious food? If yes, what are the benefits from consuming Tomyam?

Em, I would say that Tomyam is an 'average' meal. It has a little of everything. The nutritional value is mainly affected by the ingredients used to cook it. If it has the correct amount of the nutrients needed in a meal, then yes, it is nutritious. Tomyam gives us energy and it has all the major nutrients we need*.


* Major nutrient = Macronutrient = Carbohydrate, protein and lipid.

Nutrient

Functions (Benefits to our body)

Carbohydrate

- Body’s main source of fuel

- For body organ systems to function properly

- Important in intestinal health and waste elimination

Protein

- Growth

- Tissue repair

- Immune function

- Synthesizing essential hormones and enzymes

Lipid

- Normal growth and development

- Provide cushioning of organs

- Maintain cell membranes



Q4 What do you recommend in improving the nutritional value of this food?

Hmm, this is a tough question. The change of a better quality Tomyam paste would definitely play a role. Actually, the ingredients and the composition of ingredients used to produce the paste itself is also an important matter. However, we would not know the quality of the ingredients used; we could only read through the nutrition labeling and choose what is best for us.


Tomyam soup could be added with various ingredients to improve its nutritional value. You can add fish, squids, prawns, clams, anchovies, chicken, onions, vegetables, carrots, ginger, and more*. These ingredients would also slightly alter the taste of the soup.


Being a ‘heaty’ food, Tomyam could be served with drinks that have a 'cool' tendency*, for example, warm barley, various fruit juices, green tea and chrysanthemum drink. You can also choose to drink plenty of plain water.


* Major nutrients found in the particular food:

Foods

Nutrient

Fish, squids, prawns, clams, anchovies (seafood)

Protein, minerals (calcium, potassium, iodine, phosphorus), vitamins (niacin, B12, B6); low in fats, cholesterol and sodium

Chicken

Protein, minerals (phosphorus, zinc, magnesium, iron), vitamin (niacin, riboflavin)

Vegetables

Carbohydrate, fiber, B complex vitamin, sodium


* In Chinese nutrition, cold foods are low-energy and are usually vegetables and fruits. Cold foods help balance the heated foods and provide essential vitamins and minerals found in the food.


Q5 Any other facts you would like to share?

The pot! Experience told me not to use low quality pots to cook Tomyam, especially those thin, cheaper ones. As this soup is acidic, it will corrode the metal and deposit in your soup after using the same pot for a long time. You would notice black stains at the bottom. It is better to use stainless steels, glass, ceramics or enameled cookware.


Ah! One more thing, don’t use Limau Nipis (common lime) for the soup, use Limau Kasturi (Musk lime), its sourness really gives the ‘umph’ of the soup!



*** The information given in *’ signs are additional information to support facts and also for better understanding.



That’s about it! Thank Q v much to U who has taken time reading my blog.


Special thanks to all my friends who have supported me also to the EXPERT Mr Albert Cheam and his lovely daughter Ms Cheryl Cheam


Thank You!



Prepared by:

Tan Pei Win (1000613817)


[Sorry ya, if u c some funny funny wordings & signs,

those are html errors..i cant get rid of them~sorry~]



References:

  1. Delaware Sea Grant Program, n.d. Nutritional information. University of Delaware [online]. Available from: http://www.ocean.udel.edu/mas/seafood/nutritioninfo.html [Accessed on 23 February 2009].
  1. Hunt A., Lewis J., Milligan G. and Deeps C., 1999. Nutritional information of Australian chickens. Australian Chicken Meat Federation Inc. [online]. Available from: http://www.chicken.org.au/page.php?id=10 [Accessed on 23 February 2009].
  1. Kansas Asia Scholar, 2006. Chinese nutrition and cuisine. University of Kansas [online]. Available from: http://www.kas.ku.edu/archived-site/chinese_food/food_intro.html [Accessed on 23 February 2009].
  1. McKinley Health Center, 2008. Macronutrients: The importance of carbohydrate, protein and fat. University of Illinois at Urbana-Champaign [online]. Available from: http://www.mckinley.uiuc.edu/handouts/macronutrients.htm [Accessed on 23 February 2009].
  1. Parker R., 2003. Introduction to Food Science. New York, Delmar-Thomas Learning Inc. pg. 34 – 52.
  1. University of South Australia (UniSa), 2008. Carbohydrate metabolism [online]. Available from: http://www.unisanet.unisa.edu.au/08366/h&p2carb.htm [Accessed on 24 February 2009].
  1. University of South Australia (UniSa), 2008. Fat metabolism [online]. Available from: http://www.unisanet.unisa.edu.au/08366/h&p2fat.htm [Accessed on 24 February 2009].
  1. University of South Australia (UniSa), 2008. Protein metabolism [online]. Available from: http://www.unisanet.unisa.edu.au/08366/h&p2ptn.htm [Accessed on 24 February 2009].
  1. Warbugg O., n.d. Alkaline food versus acidic food [online]. Available from: http://www.pilates-exercise-and-equipment.com/alkaline-food.html [Accessed on 23 February 2009].
  2. Weng W., 2008. An outline of traditional Chinese medical nutrition [online]. Available from: http://www.abz-nord.de/Literatur/Fachartikel/nutrition.htm [Accessed on 24 February 2009].
  3. Whitney E. and Rolfes S.R., 2008. Understanding Nutrition (11th edition). USA, Thomas Learning Inc. pg. 101 – 247.

27 comments:

plue said...

I know a little bit more about tomyam, but i still don't quite like it. >_<

Anyway, good info you have!

Anonymous said...

Hi there,

Thanks for the sharing the information. It is indeed, very useful.

Catherine Wong said...

nice sharing..and u did a good job cause i can understand more in the Q&A part..great,i like tomyam very much..

Sam said...

thanks for the information, the info are quite compact, after reading this maybe i can know why so many girls like to eat tomyam hehe

Tutu Blink said...

hehehe..thanks for commenting~
i m happy u all like it~~hehe

Anonymous said...

Tom yam is 1 of my favourite food! I enjoyed reading ur blog and now I have better understanding regarding the nutritional value of this dish....:) thx~~

elsie_88 said...

Very informative and creative blog. I have learnt more about tom yam...especially inedequate energy, out of my expectation...haha..mayb I can hav some tomorrow..lol

jinny said...

wow!! interesting!! i learned about Chinese nutrition somemore, impressed!! Well done, pei win

Anonymous said...

hi thr,
reading ur blog is so interesting an d enjoyable.like ur Q&A part as it let me more easy understand.thx 4 de sharing,now i onli noe tat tomyam is not high in fat!!haha....extra knowledge bout nutritional.

~Xi@o BiNg~ said...

haha... now i can eat tom yam as much as i wan!!! yes!!!
nex meal wit pw, tom yam!!!
hahaha

Tutu Blink said...

wei wei~~don so carried away ah~~
if the shop use lousy lousy punya tomyam paste..then will higher in fat de leh~~

don happy so fast~~
hahahahhaha

Tutu Blink said...

u really bring me eat tomyam keh? xiao bing~~

u still havent bring me to the curry mee~~=.=""

心慧 said...

Wonderful...i enjoy reading the opinions from the expert...such a great effort u hav made!

☆º× ıeo-ıicious ׺★서혜림 ™ said...

Tomyam! My favourite! ^^

The informations help me lots in understanding the "secrets" behind Tomyam.

Wei.. Next time cook me a tomyam meal ar~~ LOL!

Anonymous said...

!!! the 2nd Pros i saw about food... this time about tom yam... really 1 flow!! can submit to the star dy...

Tutu Blink said...

hehhehe~~glad that u all like the Q&A sessions~haha
really thanks to Mr ALbert Cheam n her daughter lo! :)

Anonymous said...

The content is not so "metabolism" feel..haha..i like it, especially the Q&A. Easy understanding n u make it interesting! Good Job! ~_^

Anonymous said...

Here i cum~~~ wahahahaha , hey... nice job.. nutritionist rock !!!!! i can noe more about rubbish food... to help my keep fit plan hahahaha..

Anonymous said...

i like tomyam, especially seafood tom yam. Hahaha~
thanks for sharing ya.
maybe next time you can provide me the nutrient information about seafood tom yam~

pal_subzero said...

tomyam so yummy..haha..

bighead said...

That's the secret behind tom yum! Hoho... any secret recipe? Maybe i can have a try on it next time. Hehehe...

Unknown said...

I like tomyam a lot and eat it once a week but don't know tomyam can be so interesting. Really thx for your information. I will now enjoy every tomyam that i am going to eat. Haha!

Wey Lim said...

A different layout using interview style.. Good!

Anonymous said...

well done. nice blog ya.. thanks for sharing. Is intersting.... ;p hahaah... i like tomyam lots!! Alor Tomyam? hahaha
but, fish cake reli not contain any fats?


From siewwei

Mr Raj only likes to win said...

Should look at the original tomyam recipe............ low in oil content.........http://www.bigoven.com/98653-Hot-and-Sour-Shrimp-Soup---Tom-Yam-Goong-recipe.html

Chrys said...

very well written entry about tom yam. i like how you put in so much nutritional facts as i was actually doing a search on whether or not tom yam is a healthy meal. thanks for the facts.

anne zalia said...

i love this .it helps alot for my assignment ,thank you