ToM yaM CLuB
A cruise to a most popular dish in Asia.....~
I’m in love with hot Tom Yam soup nowadays, as it is spicy and delicious! There are few types of Tom Yam, but I’m actually prefer Tom yam seafood, which is a spicy shrimp soup with some other seafoods. It is one of the top 10 dishes and it is popular among local Thai people and foreigners. The color of the soup will be either clear or creamy depends on addition of coconut milk or not. You can normally see prawns, squid, mushroom and spices inside the hot soup. It is so delicious with its unique sour and spicy taste, and you will be addicted to it and want it for more after trying once!
The ingredients to make a Tom Yam soup ^_^
- 1 pint of water
- 10 large shrimp
- 1 cup of mushrooms
- 1 stalk of lemon grass chopped
- 2 kaffir-lime leaves
- 1 table spoon of chopped coriander leaves
- 1/2 teaspoon of ground chilli (the amount can be adjusted according to one's preference)
- 1/2 teaspoon of salt
- 2 tablespoons of lime juice
- 2 tablespoons of fish sauce
Step by step!
1. Pour the water into a pot, add the lemon grass and kaffir-lime leaves and heat it.
2. Add the shrimps when the water is boiling and cover the pot.
3. Wait for 3 minutes before adding the mushrooms and salt.
4. Leave it to simmer for a few minutes. Then remove from the heat.
5. Season with fish sauce, lime juice and ground chilli.
6. Put the chopped coriander leaves in the pot before serving.
(Anurak
Nutritional Value of Tom yam
| Serving
| 1 portion |
| Serving Weight(g) | 668 |
| Energy (kcal) | 271 |
| Protein (g) | 21
|
| Fat Total (g) | 18 |
| Carbohydrates (g) | 7
|
| Dietary fibre (g) | 3 |
| Cholesterol (mg) | 353 |
| Ca (mg) | 234 |
| Na(mg) | 2507 |
Adapted from
Act, Ministry of Health, 1999
Nutritional Info of Prawn (per selected serving)
| Nutritional Info | Prawns |
| Kcal/KJ | 76/321 |
|
Protein (g) | 17.6 |
| Carbohydrate (g) | 0 |
| Fat(g)
| 0.6 |
| Calcium(mg) | 79 |
| Iron(mg) | 1.6 |
| Vitamin A(ug) | Trace |
| Vitamin D(ug) | Trace |
| Thiamin(mg) | 0.04 |
| Riboflavin(mg) | 0.12 |
| Niacin (mg)
| 0.5 |
Adapted from 'The Composition of Foods', 5th edition (plus supplements), are reproduced with permission of the Royal Society of Chemistry and the Controller of HMSO
Nutritional Value of Squid (per selected serving)
| Nutritional Info | Squid |
| Kcal | 109 |
| Cholesterol (mg) | 65.8
|
| Protein (g) | 4.4 |
| Calcium (mg) | 9.0 |
| Iron (mg) | 0.2
|
| Magnesium (mg) | 9.3 |
| Phosphorus (mg) | 62.4 |
| Zinc (mg) | 0.4
|
| Vitamin A (IU) | 9.3 |
| Vitamin C (mg) | 1.3 |
| Choline (mg) | 18.4 |
Adapted from Nutrition Data, 2008
Seafood is well known of its great nutritional value, and also the top quality protein. In the Tom yam soup, we have two kinds of seafood in it, which are the prawn and squid. Both of them are the excellent choice to meet our daily protein needs. 115g of prawn actually contain just 112 kcals and less than 1 g of fat, this value is lower than dairy product and meat. Seafood is also an excellent source of vitamins and minerals. The amount of Vitamin C in seafood is low, but we can get a good amount of B complex vitamin such as niacin, B12, B6 and thiamine. Minerals such as zinc, iron, phosphorus, calcium etc. also have a fair amount in seafood (Delaware Sea Grant Program, n.d.). So after looking into this information and knowing it is actually nourishing our body with valuable nutrients, I bet all of you will like to have Tom yam soup as well ya!
How do these ‘thing’ metabolize after gone into our tummy???
Lets get to know what happen to protein after we ate the food~
When we had a nice bowl of Tom yam, what goes into our body are mostly protein and fat. Here is how the protein metabolized:
Carbon, hydrogen, oxygen, nitrogen and sometimes other atoms are the compounds of the protein. Nitrogen is important to form 20 different amino acids which is the building blocks of body cells. Protein is being break down into amino acids by digestion. Amino acids are metabolized to glycogen or fat and subsequently used for energy metabolism if they are excess of the body’s
biological requirements. The carbon skeletons of amino acids are converted to acetyl CoA if they are to be used for energy. Carbon dioxide, water, ATP, urea, and ammonia is the final products of protein catabolism (Metabolism, 2008).
The metabolism starts by deamination which is the step to remove the amino groups. This begins with the transfer of amino groups to just one amino acid which is the glutamic acid. Transaminase enzymes catalyse this by transferring the amino group from amino acid to alpha-ketoglutarate becoming alpha-keto acid or L-glutamate. Then, it is being deaminated into ammonia. Liver cells then convert ammonia into urea via urea cycle.
The remaining amino acid is the ‘carbon skeleton’. It will be converted into:
- Acetyl CoA
- Pyruvate
- Citric acid cycle intermediate
For the carbon skeletons end up in acetyl CoA is commited to energy production. While the carbon skeletons which end up in pyruvate or citric acid cycle intermediate may sysnthesis glucose – gluconeogensis.
Adapted from Advameg Inc. 2008
Here is the lipid metabolism:
Break down of fatty acids occur when fatty acid go through the activation and transport into mitochondria, then beta oxidation, and also go through the Electron Transport Chain. By CPT-I, fatty acids are being transported across the outer mitochondrial membrane, then go through the inner mitochondrial membrane. Fatty acids are being released and acetyl CoA is produced. Fatty acids undergo beta oxidation in the mitochondrial matrix. From the fatty acid per cycle it oxidized in the form of acetyl CoA, two carbons are removed from them. Acetyl CoA will them go through TCA cycle, producing NADH and FADH. These are used in the ETC chain to produce ATP, CO2, and water (Introductory Metabolism Module, n.d.).
Long story ler, finish digesting?
Does Tom Yam benefit all of us???
Yes it definitely does. A soup with various ingredients in it is actually providing us a balanced and nutritional meal. To have a more complete meal, you can have the soup together with a bowl of rice. Then, you can have a complete meal with carbohydrates, proteins, fats, energy, vitamins and minerals.
Besides, some of the ingredients or spices in the soup can help us too! Lemon grass is very essential in the cooking of Tom yam. Besides helping to relieve excessive gas in the stomach or intestine, it can also reduce heat in the body, increase the secretion of urine, and also helps increasing immunity towards some kinds of bacteria. Chilli is important for the spicy taste in the soup. It is helpful for the respiratory system and blood circulation. Lime and Kaffir-lime are essential in bringing out the unique sour taste. Lime can helps us to prevent flu, coughing and scurvy. The juice of Kaffir-lime can also cure cough and some types of stomach ache.
Will it be harmful for us then???
We can’t say that this dish will directly harm us. It is actually a balanced and nutritional meal which is good for us. However, to take this dish, we need to see the condition of our body. If you are allergic with seafood, please stay away from this dish as it contains prawns and squid. You can try Tom yam soup cooked with chicken meat. The cholesterol level of these seafood are not as high as egg, but still we need to eat in a moderation way. If your body is diagnosed as ‘heaty’ as in traditional Chinese medication, you should not take much of this dish too. As they said, spicy food is usually hot and will cause overheating, nose bleed, and sore throat or even fever to a ‘heaty’ person. Besides, she/ he might feel anxious too after having it. If you had it before sleeping time, you may suffer from insomnia. Tom yam soup is a spicy dish. Spicy dish will normally upset your stomach. If you are suffering from gastritis, you should avoid it because it is spicy and sour. This can cause acid reflux, flatulence or stomach cramps to you. Therefore, judge your ‘availability’ to have such spicy food so that you will not suffer from bad consequences! =p
Can we modify the food???
Honestly, we hardly can modify this food, as the sour and spiciness is the unique specialty of it. Without the unique sour and spiciness, I think most of us will lose interest towards it! However, we can still improve the nutritional value of the dish by adding more ingredients in it, such as chicken, fish or other seafood such as clamps etc., and also various types of vegetables. Other than that, we can lesser the addition of chilli oil so that there's less fat and calories. We can also minimize the usage of salt that will cause high blood pressure. Besides, we can add in milk rather than coconut milk into the soup. This is much more nutritious yet lower in cholesterol, as all of us know taking too much of coconut milk is bad for health, and it helps to reduce the risk of ‘heart and cardiovascular disease’!!! I had actually tried before curry chicken cooked with milk instead of coconut milk, it is still very nutritious. It would be a good option=)
That’s all for my ‘story’ of Tom yam. Thanks for visiting here and share the Tom yam with me ya!
Prepared by,
Yau Le Si
1000613997
References
1.
2. Fresh Fish and Shell Fish, 2009. Food Nutritional Information, Martin’s Searesh [Online]. Available from: http://www.martins-seafresh.co.uk/Nutrition.htm [Accessed on 25 February 2009].
3. Introductory Metabolism Module, n.d. Protein Metabolism [Online]. Available from: www.unisanet.unisa.edu.au/.../aametab.gif [Accessed on 25 February 2009].
4. Metabolism, 2008. Nutrition and Well-being A-Z. Advameg Inc. [Online]. Available from: http://www.faqs.org/nutrition/Met-Obe/Metabolism.html [Accessed on 25 February 2009].
5. Nutrition Data, 2008. Mollusks, Squid, Mixed Species, Raw [Online]. Available from: http://www.nutritiondata.com/facts/finfish-and-shellfish-products/4197/2 [Accessed on 25 February 2009].
6.
7. T. Suwan,. 2003. Tom Yam Kung. Anurak
very nice and tidy post. it is informative as well.. i wish to try a tomyam cooked with milk as well, hehe..
ReplyDeleteNice blog full with information of tomyam ya..
ReplyDeletemake me know more about my all time favourite---tomyam! haha..
just want to know,
if the tomyam din add with either coconut milk or milk, izzit a better choice?
It depends on people's favourite lo, because tomyam actually have 2 types, which is clear soup or creamier type. Some people will go for the clear one and some people will prefer the creamy one lo. So for the creamier type, i think addition of milk will be better because milk is full of nutrients as well ya^^
ReplyDeleteIt is a nice blog and very informative too. but u can try making it more attractive by doing smth to the background.
ReplyDeletei gain information on benefits of lemon grass and chilli here....is great! very informative....
ReplyDeletewell, i am a tom yam-lover, but i never know about tom yam seafood has so many benefits UNTIL i read this blog, this article has changed my mind & encourage me to promote tom yam seafood to my other friends too, haha.
ReplyDeleteOne of the most interesting part about this blog is that ''Does Tom Yam benefit all of us???''. I am surprised to know that the ingredients of Lemon grass, Chili, Lime and Kaffir-lime got their own unique nutritional value which will nourish us with various vitamins & minerals, not just function as flavoring agents only.
One more part that catches my attention is that ''Can we modify the food???'' , i strongly agree with Le Si, that we should avoid adding chili oil & coconut milk, as those both ingredients will rise the level of cholesterols & fats among consumers, then the fats will gradually build up in the body & lead to Atherosclerosis (syndrome affecting arterial blood vessels) & also Arteriosclerosis (hardening of arteries), which may cause stroke. Thus, is advisable that coconut milk is replaced by milk, more healthy for us.
So, in conclusion, i like Le Si's this article (blog), because it is very informative, and systematic as this blog has an interesting introduction, its nutritional values, pros & cons about tom yam seafood, & the possibility to modify it. More important is that this blog can definitely clear our doubts about tom yam seafood, and I am sure most of you will love or get addicted to tom yam seafood after viewing this blog ^_^
Indeed, this is one of the good blog that i ever see, i have even bookmarks this web page as one of my favorite page (,'')('',)
From: Jeffrey Hoe Jun Xiong
Wow..!! So excited to know that there are people out there having the same interest as I do! I like TOM YAM veryyyyy much too! Hehe.. Spicy sour soup plus big prawns..Emm.. One of those best delicacies I can think of.. ^^
ReplyDeleteThis blog is quite detail in presenting the topic, other than the method to cook it, it also includes nutritional facts that are very important for FEMALES! Haha.. I like this blog, it makes me have the desire to try to cook at least once.. Well to go, girl!
I never realize it's so easy to prepare tomyam.
ReplyDeleteThe steps and methods are useful for any beginners whom want to make tom yam dishes.
In regards to the ingredients, lemon grass does help to relieve excessive gas in the stomach as well as reduce heat in the body, increase the secretion of urine, and also helps increasing immunity towards some kinds of bacteria. Since tom yam is a hot or spicy meal, lemon grass has been used to counter - affect the spiciness.
I have never tried tom yam that use milk as the substitute of coconut. A very good way to reduce the fats and cholesterol level in tom yam which always link to heart diseases. However, the taste will never be the same as the coconut milk added tom yam.
Besides that, replacing prawns and squids to chicken and fish also a smart way to reduce total fats and cholesterol and makes the whole meal cheaper and affordable as well.
I would love to see another new set of nutritional values of tom yam that used the modified ingredients so as consumers we can compare the differences..
From: Christoher Ooi
hmm....
ReplyDeleteit's a very superb informative post abt tomyam and i never know that it has so much benefits for us because i always think that its way too oily n unhealthy to our body.
you have included those info which acknowledge the tom yam lovers!!!!
Cool!!!!
it looks more to a interesting post than a nutrition assignment!
good job!
all the best!
This is a great and informative post that covers just about everything for tom yam! i think it appeals to every one especially those who are health conscious. The tips given to make the dish even more nutritious is commendable. Though as Le Si says one should be aware of one's body tolerance to spicy and heaty food, the key to having the benefits of tom yam without the harmful effects is to take it in moderation. i hope this blog will reach out to those who never experience tom yam to give it a try. haha and for all the tom yam lovers out there do support the wonderful effort shown by Le Si in further enlightening us on our favorite dish! Well done!
ReplyDeleteIt's a very good post where I have gain a lot of information regarding this Tom Yam. Before I start, I would like to say that your html code there is disturbing. Maybe something can be done on that?
ReplyDeleteNow, personally, being one of a Tom Yam fan (well I believe most of the Malaysians are), I've never thought that this tasty soup can provide so much of benefits, it just make the whole soup even wonderful :-)
However, due to my zero knowledge on this nutrition, I think you can improve your post (perhaps the next one) on the choice of words where those who do not have any knowledge on nutrition can understand more. Perhaps some simple definition will help us to understand more on what's going on, or else people will feel lost when they are reading your post halfway :-) Just my twenty cents.
Anway, it's a great post, keep it up and take care :-)
WOWOWO.... I never know that you are a tomyam lover like me as well. Great to have this club and all de detail informaiton!!!
ReplyDeleteBy the way, i am a little bit confuse, because you say lemon grass can help us reduce heat in our body, while lime can prevent flu; so how come in another paragraph you would say in Chinese mediation eating spciy food will "heat-up" our body?
So does tomyam actually reduce heat or heat-up?
Or the lemon grass just not enough to reduce heat relieved by the spices?
Haha.. looking forward for your reply
Anyway great job and keep updating us with more variety of tomyam!!
(I have leant a green tea tomyam recently, it's very nice!!!)
see u and take care!
This comment has been removed by the author.
ReplyDeleteThose references are needed as our lecturer request, and its a routine when doing assignment ma, so can't help lorrr
ReplyDeleteHi Le Si,
ReplyDeleteGood attempts in answering all the related questions.. post more food that u like and comment on it.. :)