Ukupheka kuchaphazela njani umxholo wesondlo wokutya

Umxholo

• Umxholo wezondlo uhlala utshintshwa ngexesha lokupheka
• Ukubilisa, ukubila, kunye nokuzingela
• Ukugcoba kunye nokugcoba
• Imicrowave
• Ukosa kunye nokubhaka
• Ukuntywila kunye nokuqhotsa
• Ukuqhotsa
• Ukuthambisa
• Iingcebiso zokwandisa ukugcinwa kwesondlo ngexesha lokupheka
• Umgca wezantsi

Ukutya ukutya okunesondlo kunokuyiphucula impilo kunye namandla akho.

Kuyamangalisa ukuba indlela upheka ukutya kwakho kunefuthe elikhulu kwinani lezakhamzimba eziqulathiweyo.

Eli nqaku livavanya indlela iindlela ezahlukeneyo zokupheka ezichaphazela ngayo umxholo wokutya.

Umxholo wezondlo uhlala utshintshwa ngexesha lokupheka

Ukupheka ukutya kuphucula ukwetyisa kwaye kwandisa ukufunxeka kwezinongo ezininzi (,).

Umzekelo, iprotein ekumaqanda aphekiweyo yi-180% ngaphezulu kokucoleka kunaleyo yamaqanda eluhlaza ().

Nangona kunjalo, ezinye iindlela zokupheka zinciphisa izondlo eziphambili.

Ezi zilandelayo zondlo zihlala zincitshiswa ngexesha lokupheka:

• iivithamini ezinyibilikayo ngamanzi: ivithamini C kunye neevithamini B - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), kunye necobalamin (B12)
• iivithamini ezinyibilikayo ezityebileyo: iivithamini A, D, E, kunye noK
• izimbiwa: ikakhulu i-potassium, i-magnesium, i-sodium kunye ne-calcium

Nangona ukupheka kuphucula ukwetyisa kunye nokufunxwa kwezondlo ezininzi, kunokunciphisa amanqanaba ezinye iivithamini kunye neeminerals.

Ukubilisa, ukubila, kunye nokuzingela

Ukubilisa, ukubila, kunye nokuzingela ngendlela efanayo zokupheka kusetyenziswa amanzi.

Obu buchule buyahluka ngobushushu bamanzi:

• ukuzingela ngokungekho mthethweni: ngaphantsi kwe-180 ° F (82 ° C)
• ukubonakalisa: I-185-200 ° F (85-93 ° C)
• ukubilisa: I-212 ° F (100 ° C)

Imifuno ngokubanzi ingumthombo omkhulu wevithamini C, kodwa isixa esikhulu sayo siyalahleka xa siphekwe emanzini.

Ngapha koko, ukubilisa kunciphisa umxholo wevithamini C ngaphezulu kwayo nayiphi na enye indlela yokupheka. I-Brokholi, isipinatshi, kunye nelettuce inokulahleka ukuya kuthi ga kwi-50% okanye nangaphezulu kwi-vitamin C yabo xa ibilisiwe (, 5).

Ngenxa yokuba ivithamin C inyibilika emanzini kwaye iyabuva ubushushu, inokuphuma kwimifuno xa ifakwa emanzini ashushu.

Iivithamini ze-B zinobushushu obufanayo. Ukuya kuthi ga kwi-60% ye-thiamine, niacin, kunye nezinye iivithamini ze-B zinokulahleka xa inyama inyinyiswa kwaye ijusi zayo zibaleka.

Nangona kunjalo, xa ulwelo olunazo ezi jusi lusetyenziswa, i-100% yezimbiwa kunye ne-70-90% yeevithamini ze-B ziyagcinwa (6).

Kwelinye icala, ukubilisa iintlanzi kubonisiwe ukugcina umxholo we-omega-3 enamanqatha e-asidi kakhulu ngaphezulu kokuqhotsa okanye i-microwaving ().

Ngelixa iindlela zokupheka ezisekwe emanzini zibangela ilahleko enkulu yeevithamini ezinyibilika emanzini, azinampembelelo incinci kumafutha e-omega-3.

Ukugcoba kunye nokugcoba

Ukugcoba kunye nokugcoba ziindlela ezifanayo zokupheka ngobushushu obomileyo.

Xa ugcoba, umthombo wobushushu uvela ngaphantsi, kodwa xa ugcoba, uvela phezulu.

Ukugcoba yenye yeendlela zokupheka ezithandwayo ngenxa yencasa enkulu enika ukutya.

Nangona kunjalo, ukuya kuthi ga kwi-40% yeevithamini ze-B kunye neeminerals zingalahleka ngexesha lokosa okanye ukukroba xa incindi etyebileyo yezondlo ithoba inyama (6).

Kukwakho neenkxalabo malunga ne-polycyclic aromatic hydrocarbons (PAHs), ezinokubangela izinto ezibangela umhlaza ezithi zenziwe xa inyama igoshiwe kwaye amanqatha ewela kwindawo eshushu.

Nangona kunjalo, abaphandi bafumanise ukuba ii-PAHs zinokuhla nge-41-89% ukuba ukushenxiswa kushenxisiwe kwaye kuncitshiswe umsi ().

Ukugcoba kunye nokugcoba kunika incasa enkulu kodwa kunciphisa amanqanaba eevithamini zeB. Ukoyisa kuvelisa izinto ezinokubangela umhlaza.

Imicrowave

I-Microwaving yindlela elula, elula nekhuselekileyo yokupheka.

Amaxesha amfutshane okupheka kunye nokunciphisa ukubonakaliswa kobushushu kugcina izondlo kukutya okune-microwaved (,).

Ngapha koko, uphononongo lufumanise ukuba i-microwaving yeyona ndlela ilungileyo yokugcina umsebenzi we-antioxidant wegalikhi kunye namakhowa (,).

Okwangoku, malunga ne-20-30% ye-vitamin C kwimifuno eluhlaza ilahlekile ngexesha le-microwaving, engaphantsi kweendlela ezininzi zokupheka (5).

I-Microwave yindlela yokupheka ekhuselekileyo egcina uninzi lwezondlo ngenxa yamaxesha amafutshane okupheka.

Ukosa kunye nokubhaka

Ukugoba kunye nokubhaka kubhekisa ekuphekeni ukutya eontini ngobushushu obomileyo.

Nangona la magama etshintshana, ukosa kudla ngokusetyenziselwa inyama ngelixa ukubhaka kusetyenziselwa isonka, iimuffins, ikeyiki kunye nokutya okufanayo.

Uninzi lweelahleko ezilahlekileyo zincinci ngale ndlela yokupheka, kubandakanya ivithamini C.

Nangona kunjalo, ngenxa yamaxesha okupheka amade kumaqondo obushushu aphezulu, iivithamini ze-B kwinyama eyosiweyo inokuhla kangange-40% (6).

Ukucoca okanye ukubhaka akunaziphumo zininzi kwiivithamini kunye neeminerali, ngaphandle kweevithamini ze-B.

Ukuntywila kunye nokuqhotsa

Ngokugaya kunye nokujija, ukutya kuphekwa epanini ngaphezulu kobushushu obuphezulu kwinani elincinci leoyile okanye ibhotolo.

Obu buchule bufana kakhulu, kodwa ke xa uqhotsa ukutya, ukutya kuyashukunyiswa rhoqo, iqondo lobushushu liphezulu, kwaye nexesha lokupheka lifutshane.

Ngokubanzi, le yindlela esempilweni yokulungisa ukutya.

Ukupheka ixesha elifutshane ngaphandle kwamanzi kuthintela ukulahleka kweevithamini ze-B, kwaye ukongezwa kwamafutha kuphucula ukufunxwa kwezihlanganisi zezityalo kunye ne-antioxidants (6,,).

Olunye uphononongo lufumanise ukuba ukufunxwa kwe-beta carotene bekungama-6.5 amaxesha amakhulu kwi-carrot eqhotsiweyo kunaleyo eluhlaza ().

Kwesinye isifundo, amanqanaba e-lycopene egazi anyuke nge-80% ngaphezulu xa abantu besitya iitumato zisiwe kwioyile yomnquma kunokuba bengenayo ().

Kwelinye icala, ukuvuthisa kubonisiwe ukunciphisa inani le-vitamin C kwi-broccoli kunye nekhaphetshu ebomvu (5,).

Ukujija kunye nokujija kuphucula ukufunxeka kweevithamini ezinyibilikayo ezityebileyo kunye nezinye izihlanganisi zezityalo, kodwa ziyalinciphisa inani levithamini C kwimifuno.

Ukuqhotsa

Ukuqhotsa kubandakanya ukupheka ukutya kwisixa esikhulu samafutha-ngesiqhelo ioyile- kubushushu obuphezulu. Ukutya kuhlala kugqunywe nge-batter okanye imvuthuluka yesonka.

Yindlela eyaziwayo yokulungiselela ukutya kuba ulusu okanye ukutyabeka kugcina itywina, eliqinisekisa ukuba ngaphakathi kuhlala kufumile kwaye kupheka ngokulinganayo.

Amafutha asetyenziselwa ukuqhotsa enza ukuba ukutya kube mnandi kakhulu.

Nangona kunjalo, ayikuko konke ukutya okulungele ukutshiza.

Iintlanzi ezinamanqatha yeyona mithombo ilungileyo ye-omega-3 fatty acids, enezibonelelo ezininzi kwezempilo. Nangona kunjalo, la mafutha athambile kwaye athambekele ekonakaleni kumaqondo aphezulu obushushu.

Umzekelo, ukuthosa ityhuna kubonisiwe ukuthoba umxholo wayo we-omega-3 ukuya kuthi ga kwi-70-85%, ngelixa ukubhaka kubangela ilahleko encinci kuphela (,).

Ngokuchaseneyo, u-frying ugcina iivithamini C kunye no-B iivithamini, kwaye inokunyusa inani lefayibha kwiitapile ngokuguqula isitatshi sabo kwisitatshi esinganyangekiyo.

Xa i-oli ifudunyezwa kubushushu obuphezulu ixesha elide, izinto ezinobuthi ezibizwa ngokuba ziialdehydes ziyenziwa. I-Aldehydes idityaniswe nomngcipheko okhulayo womhlaza kunye nezinye izifo (21).

Uhlobo lweoyile, iqondo lobushushu, kunye nobude bexesha lokupheka lichaphazela inani lealdehydes ezivelisiweyo. Ukuhlaziya ioyile kukonyusa ukuyilwa kwealdehyde.

Ukuba uza kukutya okuqhotsiweyo, ungakutyisi, kwaye usebenzise enye yeoyile esempilweni yokuqhotsa.

Ukuqhaya kwenza incasa yokutya kube mnandi, kwaye kunokubonelela ngezibonelelo ezithile xa kusetyenziswa iioyile ezisempilweni. Kungcono ukunqanda ukuloba iintlanzi ezinamafutha kunye nokunciphisa ixesha lokuqhotsa kokunye ukutya.

Ukuthambisa

Ukutshiza yenye yeendlela zokupheka ezifanelekileyo zokugcina izondlo, kubandakanya iivithamini ezinyibilikiswa ngamanzi, ezibuthatha ubushushu namanzi (, 5, 6,).

Abaphandi bafumanise ukuba ukubila ibroccoli, isipinatshi, kunye neletisi kunciphisa umxholo wevithamin C nge-9-15% (5) kuphela.

Icala elisezantsi kukuba imifuno ene-steamed inokungcamla ibland. Nangona kunjalo, oku kulula ukulungisa ngokudibanisa isinongo kunye neoyile okanye ibhotolo emva kokupheka.

Ukutshiza yenye yeendlela zokupheka ezifanelekileyo zokugcina izondlo, kubandakanya iivithamini ezinyibilikayo emanzini.

Iingcebiso zokwandisa ukugcinwa kwesondlo ngexesha lokupheka

Nazi iingcebiso ezili-10 zokunciphisa ilahleko yesondlo xa upheka:

1. Sebenzisa amanzi amancinci kangangoko xa uzingela okanye ubilisa.
2. Sebenzisa ulwelo olushiyeke epanini emva kokupheka imifuno.
3. Yongeza iijusi zenyama ezivela kwinyama evuza epanini.
4. Musa ukuchuba imifuno de emva kokuyipheka. Ngcono okwangoku, musa ukuchuba konke konke ukuze wandise ifayibha kunye nokuxinana kwezondlo.
5. Pheka imifuno ngesixa esincinci samanzi ukunciphisa ilahleko yeevithamini C kunye neevithamini B.
6. Zama ukutya nayiphi na imifuno ephekiweyo ngaphakathi kosuku okanye ezimbini, njengoko umxholo wevithamini C unokuqhubeka ukwehla xa ukutya okuphekiweyo kuvezwa emoyeni.
7. Sika ukutya emva - kunaphambi kokupheka - ukuba kunokwenzeka. Xa ukutya kuphekwe kugqityiwe, kuncinci ukubonakaliswa kobushushu namanzi.
8. Imifuno yokupheka imizuzu embalwa kuphela xa kunokwenzeka.
9. Xa upheka inyama, inkukhu kunye nentlanzi, sebenzisa elona xesha lifutshane lokupheka elifunekayo ukuze ulisebenzise kakuhle.
10. Sukusebenzisa isoda xa upheka imifuno. Nangona inceda ukugcina umbala, ivithamin C iyakulahleka kwimeko yealkaline eveliswa yisoda yokubhaka.

Zininzi iindlela zokugcina umxholo wokutya ngaphandle kokubingelela incasa okanye ezinye izinto.

Umgca wezantsi

Kubalulekile ukuba ukhethe indlela efanelekileyo yokupheka ukuze wandise umgangatho wesondlo wokutya kwakho.

Nangona kunjalo, akukho ndlela yokupheka ifanelekileyo igcina zonke izondlo.

Ngokubanzi, ukupheka amaxesha amafutshane kumaqondo obushushu asezantsi ngamanzi amancinci kuya kuvelisa iziphumo ezilungileyo.

Ungazivumeli izondlo ekutyeni kwakho zihle.