Ngaba Imifuno ekhenkciweyo Isempilweni?

Umxholo

• Ixabiso lesondlo
• Izongezo kunye nokulondolozwa
• Izibonelelo ezinokubakho
• Umgca wezantsi
• Indlela yokusika iziqhamo kunye nemifuno

Imifuno efriziweyo ihlala ithathwa njengeyona ifikelelekayo kwaye ilungele enye imifuno.

Azihlali zingabizi kakhulu kwaye kulula ukuzilungiselela kodwa zikwanobomi obude kwaye zingathengwa unyaka wonke.

Nangona kunjalo, unokungaqiniseki ukuba imifuno efriziwe ingaba sisongezo esisempilweni kwisidlo esijikelezwe kakuhle.

Eli nqaku liphonononge ukuba ingaba imifuno efriziwe iphilile.

Ixabiso lesondlo

Kuba imifuno ihlala iqanduselwe kwangoko emva kokuvuna, zihlala zigcina izondlo zazo ezininzi.

Ngapha koko, olunye uphononongo lubonise ukuba i-blanching kunye nokuqandusela imifuno ukuya kuthi ga kwiinyanga ezi-2 khange kuyitshintshe ngokubonakalayo umxholo wabo we-phytochemical ().

Nangona kunjalo, uphononongo lubonisa ukuba ingqele inokuchaphazela ixabiso lesondlo semifuno ethile kunye nezakha mzimba ngokwahlukileyo.

Umzekelo, olunye uphononongo lufumanise ukuba i-broccoli efriziwe iphezulu kwi-riboflavin, xa kuthelekiswa ne-broccoli entsha, ngelixa ii-ertyisi eziqanduselweyo bezisezantsi kule vithamin ().

Ukongeza, ngelixa ii-ertyisi eziqanduselweyo, iminqathe kunye nesipinatshi bezisezantsi kwi-beta carotene, akukho mahluko ubalulekileyo waqwalaselwa phakathi kweembotyi ezinqabileyo kunye neembotyi eziluhlaza kunye nesipinatshi ().

Olunye uphononongo luqaphele ukuba i-frozen, i-kale engaphekwanga iqulethe isixa esiphezulu se-antioxidants kune-kale entsha, iphakamisa ukuba ukubanda kungandisa umxholo we-antioxidant yemifuno ethile (3).

Ngakolunye uhlangothi, i-blanching ingakhokelela ekunciphiseni okubalulekileyo kwizondlo ezinokushisa, kuquka i-vitamin C kunye ne-thiamine.

Ngokophononongo olunye, umxholo weevithamini C yemifuno ethile ungancipha nge-10-80% ngexesha lenkqubo ye-blanching kunye neqhwa, kunye nelahleko yomyinge we-50% (4).

Gcina ukhumbula ukuba ezinye iindlela zokupheka, ezinjengokubilisa, ukujija, kunye ne-microwaving, nako kunokukhokelela kwilahleko yezondlo, nokuba kukwimifuno emitsha okanye enkonkxiweyo,,).

Imifuno efriziwe ngokubanzi igcina izondlo zazo ezininzi. Nangona kunjalo, ukubanda kunganyusa okanye kunciphise ixabiso lesondlo semifuno ethile.

Izongezo kunye nokulondolozwa

Xa ukhetha imifuno efriziwe, kuhlala kubalulekile ukujonga ilebhile yesithako ngononophelo.

Nangona uninzi lwemifuno ekhenkcezisiweyo ingenazongezo okanye izilondolozo, eminye isenokuba neswekile okanye ityuwa.

Eminye imifuno efriziwe inokudityaniswa neesosi zangaphambi kwexesha okanye imixube yokunonga, enokongeza incasa kodwa inokunyusa inani lesodium, amafutha, okanye iikhalori kwimveliso yokugqibela.

Ukuba uzama ukunciphisa kwiikhalori okanye unciphise umzimba, unokufuna ukutsiba imifuno efriziwe enezinto eziphezulu zokufaka iikhalori ezinje ngebhotolo yegalikhi, isosi yesonka samasi, okanye irisk.

Ukongeza, abo banexinzelelo oluphezulu lwegazi banokufuna ukukhangela umxholo wesodiyamu yemifuno efriziwe ngononophelo kwaye ukhethe iimveliso ngaphandle kwetyuwa eyongeziweyo.

Uphononongo lubonisa ukuba ukunciphisa ukungena kwesodiyamu kunokunceda ukunciphisa uxinzelelo lwegazi, ngakumbi kwabo banexinzelelo lwegazi (,).

Nangona uninzi lwemifuno ekhenkcezisiweyo ingenazongezo okanye izilondolozo, ezinye iintlobo zinokuba netyuwa, iswekile, isinongo, okanye iisosi.

Izibonelelo ezinokubakho

Imifuno efriziweyo ihlala ilungiswa ngomzamo omncinci, ibenze ukuba ibe yindlela ekhawulezayo nelungeleleneyo kwimifuno emitsha.

Kananjalo zihlala zitshiphu kunemifuno emitsha kwaye zihlala zinexesha elide lokuphila, zikunceda ufumane eyona buck yakho.

Ngaphezu koko, ziyafumaneka unyaka wonke, oko kuthetha ukuba ungonwabela imifuno oyithandayo nokuba ikwixesha lonyaka.

Ukongeza imifuno ekhenkcezisiweyo ekudleni kwakho yindlela elula yokunyusa ukutya kwakho izakhamzimba ezibalulekileyo, kubandakanya ifayibha, ii-antioxidants, iivithamini kunye neeminerali ().

Kwaye uphando lubonisa ukuba ukonyuka kokutya imifuno kunokunxulunyaniswa nomngcipheko ophantsi weemeko ezinjengesifo sentliziyo, umhlaza, uhlobo lweswekile 2, nangaphezulu (,,,).

Imifuno efriziweyo ilungile, iyafikeleleka, kwaye iyafumaneka unyaka wonke. Ukunyusa ukutya kwakho imifuno kunokunxulunyaniswa nezibonelelo ezininzi zempilo.

Umgca wezantsi

Nangona kunokubakho ukwahluka okuncinci phakathi kwemifuno eyahlukeneyo kunye nezakha mzimba ezithile, imifuno ekhenkciweyo igcina uninzi lwexabiso lesondlo.

Indlela opheka ngayo imifuno efriziwe inokuchaphazela umxholo wayo wezondlo, kunye nokuba ziqulathe iswekile, ityuwa, okanye iisosi zangaphambi kwexesha kunye nesinongo.

Nangona kunjalo, ubukhulu becala, imifuno ekhenkcezisiweyo inokuba sisongezo esinesondlo kwaye ilungele ukutya okufanelekileyo.

Indlela yokusika iziqhamo kunye nemifuno