Yeyiphi indlela esisityebi yokuPheka nokutya amaqanda?

Umxholo

• Ukuphononongwa kweendlela ezahlukeneyo zokupheka
• Ibilisiwe
• Ukukhutshelwa
• Yosiwe
• Kubhakwe
• Ukuxubana
• Omelet
• Imicroowaved
• Ukupheka kwenza ezinye izondlo zicoleke lula
• Ukupheka okushushu kakhulu kunokonakalisa ezinye izakha mzimba
• Ukupheka okushushu okuphezulu kubumba i-cholesterol emaqandeni
• Iingcebiso ezi-5 zokupheka amaqanda asempilweni
• 1. Khetha indlela yokupheka enekhalori esezantsi
• 2. Zidibanise nemifuno
• 3. Qhotsa ioyile ezinzileyo kumaqondo obushushu aphezulu
• 4. Khetha awona maqanda esondlo onokuwafumana
• 5. Musa ukuwagqogqa
• Umgca wezantsi
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Amaqanda kukutya okungabizi mali ininzi kodwa okunesondlo.

Zineekhalori ezimbalwa, kodwa zigcwele:

• iiproteni
• iivithamini
• izimbiwa
• amafutha aphilileyo
• izondlo ezahlukeneyo

Oko kwathethi, indlela olungiselela ngayo amaqanda akho inokuchaphazela iprofayili yazo yezondlo.

Eli nqaku livavanya ezona ndlela zisempilweni zokupheka nokutya amaqanda.

Ukuphononongwa kweendlela ezahlukeneyo zokupheka

Amaqanda amnandi kwaye abhetyebhetye kakhulu.

Zingaphekwa ngeendlela ezininzi ezahlukeneyo kwaye kulula ukuzidibanisa nokunye ukutya okusempilweni, njengemifuno.

Ukupheka kuzitshabalalisa naziphi na iintsholongwane eziyingozi, ezenza ukuba zikhuseleke ngokutya.

Nalu ulwahlulo lweyona ndlela idumileyo yokupheka:

Ibilisiwe

Amaqanda abiliswe nzima aphekwe kwiigobolondo zawo kwimbiza yamanzi abilayo kangangemizuzu emi-6 ukuya ku-10, kuxhomekeke kwindlela ephekwe kakuhle ngayo ofuna ukuba isitshetshe.

Okukhona ubapheka, iyaqina le yolk.

Ukukhutshelwa

Amaqanda abanjisiweyo aphekwa emanzini apholileyo kancinci.

Bacandeke embizeni enamanzi abilayo phakathi kwe-160-180 ° F (71-82 ° C) kwaye baphekwe kangangemizuzu emi-2.5 ukuya kwemi-3.

Yosiwe

Amaqanda othosiweyo aqhekezwa kwipani eshushu equlathe umaleko omncinci wamanqatha okupheka.

Ungabaphekela “kwicala elishushu,” nto leyo ethetha ukuba iqanda liqhotswe kwelinye icala, okanye “ngokulula,” nto leyo ethetha ukuba iqanda liqhotshiwe kumacala omabini.

Kubhakwe

Amaqanda aphekiweyo aphekwe kwi-oveni eshushu kwisitya esisicaba esisezantsi de kubekwe iqanda.

Ukuxubana

Amaqanda aqhekeziweyo abethwa kwisitya, agalelwa epanini eshushu, kwaye axhokonxa ubushushu obude ade abeka.

Omelet

Ukwenza i-omelet, amaqanda ayabethwa, agalelwe kwipani eshushu, kwaye aphekwe kancinci kubushushu obude ade aqine.

Ngokungafaniyo namaqanda aqhekeziweyo, i-omelet ayishukunyiswa yakuba sele ipanini.

Imicroowaved

IiMicrowave zingasetyenziselwa ukupheka amaqanda ngeendlela ezininzi ezahlukeneyo. Kuthatha ixesha elincinci kakhulu ukupheka amaqanda kwimicrowave kunokuba esenza kwisitovu.

Nangona kunjalo, ayisoloko ingumbono olungileyo kumaqanda e-microwave asengaphakathi kweqokobhe lawo. Kungenxa yokuba uxinzelelo lunokwakha ngokukhawuleza ngaphakathi kubo, kwaye banokuqhushumba (,).

Amaqanda angaphekwa ngeendlela ezininzi ezahlukeneyo, kubandakanya ukubilisa, ukuzingela ngokungekho mthethweni, ukuqhotsa, ukubhaka kunye nokukrwela.

Ukupheka kwenza ezinye izondlo zicoleke lula

Ukupheka amaqanda kuwenza akhuseleke ukuba atyiwe, kwaye kwenza ukuba ezinye zezakhamzimba zawo kube lula ukwetyisa.

Omnye umzekelo woku yiprotein esemaqanda.

Izifundo zibonise ukuba iyacola ngakumbi xa kushushu ().

Ngapha koko, olunye uphononongo lufumanise ukuba umzimba womntu unokusebenzisa iipesenti ezingama-91 zeprotheyini kumaqanda aphekiweyo, xa kuthelekiswa ne-51% kuphela kumaqanda aluhlaza ().

Olu tshintsho ekucoleni komzimba kucingelwa ukuba lwenzeka kuba ubushushu bubangela utshintsho kulwakhiwo kwiiproteni zamaqanda.

Kwamaqanda aluhlaza, iiprotein ezinkulu zeeprotein zahlukile enye kwenye kwaye zigoqekile kulwakhiwo oluntsonkothileyo, olugoso.

Xa iiprotein ziphekiwe, ubushushu buqhekeza iibhondi ezibuthathaka ezizibambe zikwimo.

Iiproteni emva koko zenza iibhondi ezintsha kunye nezinye iiproteni ezibangqongileyo. Ezi zibophelelo zintsha kwiqanda eliphekiweyo zilula kumzimba wakho ukuba zetyise.

Ungalubona olu tshintsho lusenzeka njengoko iqanda elimhlophe kunye ne-yolk litshintsha ukusuka kwijeli eshinyeneyo ukuya kwirabha kwaye yomelele.

Iprotein ekwamaqanda aluhlaza inokuphazamisa ukubakho kwe-micotutrient biotin.

Amaqanda angumthombo olungileyo we-biotin, esisondlo esibalulekileyo esisetyenziselwa ukutyeba kunye neswekile yemetabolism. Kwakhona kwaziwa ngokuba yi-vitamin B7, okanye i-vitamin H.

Kwamaqanda aluhlaza, iprotein ekumhlophe weqanda ebizwa ngokuba yi-avidin iyabopha kwi-biotin, iyenza ukuba ingafumaneki ukuze uyisebenzise umzimba wakho.

Nangona kunjalo, xa kuphekwe amaqanda, ubushushu bubangela utshintsho kulwakhiwo kwi-avidin, iyenza ingasebenzi kakuhle ekubophelelweni kwi-biotin. Oku kwenza ukuba kube lula ukufunxa i-biotin ().

Okukwintsusa: Ukupheka amaqanda kwenza ukuba iprotein ekuyo ityeke ngakumbi. Kuyanceda ukwenza i-vitamin biotin ifumaneke ngakumbi ukuze uyisebenzise umzimba wakho.

Ukupheka okushushu kakhulu kunokonakalisa ezinye izakha mzimba

Nangona ukupheka amaqanda kwenza ezinye izondlo zicoleke lula, zinokonakalisa ezinye.

Oku akuqhelekanga. Ukupheka ukutya okuninzi kuya kukhokelela ekunciphiseni ezinye izondlo, ngakumbi ukuba ziphekwe kumaqondo aphezulu ixesha elide.

Izifundo ziye zavavanya le nto kumaqanda.

Olunye uphononongo lufumanise ukuba ukupheka amaqanda kunciphise umxholo wevithamini A nge-17-20% ().

Ukupheka kunokunciphisa kakhulu inani lee-antioxidants kumaqanda (,,).

Olunye uphononongo lufumanise ukuba iindlela eziqhelekileyo zokupheka, kubandakanya i-microwaving, ukubilisa, kunye nokuqhotsa amaqanda, kunciphise inani lee-antioxidants ezithile nge-6-18% ().

Ngokubanzi, amaxesha amafutshane okupheka (nokuba kubushushu obuphezulu) abonakalisiwe ukugcina izondlo ezingaphezulu.

Uphando lubonakalisile ukuba xa amaqanda ebhakwe kangangemizuzu engama-40, anokuphulukana nama-61% e-vitamin D yawo, xa kuthelekiswa nama-18% xa eqhotshiwe okanye ebilisiwe ixesha elifutshane ().

Nangona kunjalo, nangona amaqanda okupheka ezinciphisa ezi zinongo, amaqanda asengowona mthombo otyebileyo weevithamini kunye ne-antioxidants ().

Ukupheka amaqanda kunokunciphisa umxholo wevithamini kunye ne-antioxidant. Nangona kunjalo, zisephezulu kakhulu kwizondlo.

Ukupheka okushushu okuphezulu kubumba i-cholesterol emaqandeni

Izikhupha zamaqanda ziphezulu kwi-cholesterol.

Ngapha koko, iqanda elinye elikhulu liqulathe malunga ne-212 mg ye-cholesterol, eyi-71% yokutya okucetyiswayo kwangaphambili kwe-300 mg ngosuku (12).

Ngoku akukho mda ucetyiswayo ongaphezulu wokutya i-cholesterol yemihla ngemihla e-United States.

Nangona kunjalo, xa amaqanda ephekwe kumaqondo obushushu aphezulu, i-cholesterol kuwo inokuba ne-oxidized kwaye ivelise iikhompawundi ezaziwa ngokuba yi-oxysterols (,).

Oku kuyinkxalabo kwabanye abantu, njengoko i-cholesterol ene-oxidized kunye ne-oxysterols egazini zidibene nomngcipheko wesifo sentliziyo (,).

Ukutya okuqulethe i-cholesterol ene-oxidized kunye ne-oxysterols kucingelwa ukuba zinegalelo kumanqanaba egazi kwezi zinto ().

Eyona mithombo iphambili yokutya ye-cholesterol ene-oxidized isenokuba kukutya okuthosiweyo okuthengiswayo, okufana nenkuku eqhotsiweyo, intlanzi, kunye neefries ().

Kuyafaneleka ukuba uqaphele ukuba i-cholesterol edibeneyo emzimbeni icingelwa ukuba iyingozi ngaphezu kwe-cholesterol ene-oxidized oyidlayo ().

Okona kubaluleke kakhulu, izifundo azibonisanga ikhonkco phakathi kokutya amaqanda kunye nokwanda komngcipheko wesifo sentliziyo kubantu abasempilweni (,,,,,).

Ukupheka okushushu okuphezulu kunokudibanisa i-cholesterol emaqandeni. Nangona kunjalo, ukutya amaqanda akuzange kunxulunyaniswe nokwanda komngcipheko wesifo sentliziyo kubantu abasempilweni.

Iingcebiso ezi-5 zokupheka amaqanda asempilweni

Amaqanda anesondlo, kodwa ungenza ukuba amaqanda akho abe sempilweni.

Nazi iingcebiso ezintlanu zokupheka amaqanda asempilweni aphezulu:

1. Khetha indlela yokupheka enekhalori esezantsi

Ukuba uzama ukunciphisa iikhalori, khetha amaqanda afihliweyo okanye abilisiweyo.

Ezi ndlela zokupheka azongezi naziphi na iikhalori ezityebileyo, ngenxa yoko isidlo siya kuba sezantsi kwiikhalori kunamaqanda athosiweyo okanye aqhekeziweyo okanye i-omelet.

2. Zidibanise nemifuno

Amaqanda ahamba kakuhle nemifuno.

Oku kuthetha ukuba ukutya amaqanda lithuba elihle lokukhulisa imifuno yakho kunye nokongeza ifayibha kunye neevithamini kwisidlo sakho.

Ezinye iimbono ezilula zibandakanya ukongeza imifuno oyikhethileyo kwi-omelet okanye amaqanda aqhekekileyo, njengale recipe.

Okanye mane upheke amaqanda nangayiphi na indlela oyifunayo kwaye ube nemifuno ecaleni.

3. Qhotsa ioyile ezinzileyo kumaqondo obushushu aphezulu

Iioyile ezilungileyo zokupheka kubushushu obuphezulu, njengaxa ucofa ipani, zezo zihlala zizinzile kumaqondo obushushu aphezulu kwaye azidibanisi ngokulula ukwenza iiradicals eziyingozi simahla.

Imizekelo yokhetho olufanelekileyo ibandakanya ioyile yeavokhado kunye neoyile kajongilanga. Ukuba usebenzisa ioyile yomnquma engaphezulu kwentombi okanye ioyile yekhokhonathi, kungcono ukupheka kumaqondo obushushu angaphantsi kwe-410 ° F (210 ° C) kunye ne-350 ° F (177 ° C), ngokwahlukeneyo.

4. Khetha awona maqanda esondlo onokuwafumana

Zininzi izinto, kubandakanya indlela yokulima kunye nokutya kwenkukhu, ezinokuba nefuthe kumgangatho wesondlo samaqanda ().

Ngokubanzi, ukuphakanyiswa kwamadlelo kunye namaqanda e-organic acingelwa ukuba angaphezulu kwesondlo kunamaqanda avelisiweyo kwaye aveliswe ngokwesiqhelo.

Eli nqaku lingena kwiinkcukacha malunga nokwahluka kwesondlo phakathi kwamaqanda aveliswe ngeendlela ezahlukeneyo.

5. Musa ukuwagqogqa

Ngokude kwaye kushushu upheka amaqanda akho, kokukhona unokufumana izakha mzimba.

Ukusebenzisa ubushushu obuphezulu ixesha elide kunokwandisa isixa se-cholesterol ene-oxidized equlathe, eyona nto iyinyani nge-pan-frying.

Ukwenza amaqanda akho asempilweni ngangokunokwenzeka, khetha indlela yokupheka enekhalori esezantsi, uwahlanganise nemifuno, uwafake kwioyile ezinzileyo, kwaye ungawadluli.

Umgca wezantsi

Ngokubanzi, iindlela zokupheka ezimfutshane kunye nobushushu obuncinci zibangela i-cholesterol oxidation encinci kwaye inceda ukugcina uninzi lwezondlo zeqanda.

Ngesi sizathu, amaqanda afihliweyo kwaye abilisiweyo (nokuba anzima okanye athambileyo) anokuba sesona sisempilweni sokutya. Ezi ndlela zokupheka azongezi naziphi na iikhalori ezingafunekiyo.

Konke okutshiwo, ukutya amaqanda kuhlala kunempilo, nokuba upheka ngayiphi indlela.

Ke unokufuna nje ukuzipheka kwaye uzitye ngendlela onokonwaba ngayo kwaye ungakhathali ngeenkcukacha ezincinci.

Okungakumbi malunga namaqanda:

• Izibonelelo ezili-10 zezeMpilo zokutya amaqanda
• Amaqanda kunye neCholesterol- Zingaphi iiqanda ongazitya ngokukhuselekileyo?
• Kutheni amaqanda engumbulali wokuLahleka kokuTya ukutya
• Ngaba amaqanda apheleleyo kunye neeYolks zeQanda zimbi kuwe, okanye zilungile?

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa