Ngaba Ukutya Okungcolileyo Kusempilweni Kunokutya Okuphekiweyo?

Umxholo

• Kukuthini ukutya okuTyiwayo okuTyiwayo?
• Ukupheka kunokutshabalalisa ii-enzyme ekutyeni
• Ezinye iivithamini ezinyibilikayo ngamanzi zilahlekile kwinkqubo yokupheka
• Ukutya okuphekiweyo kunokuba lula ukuhlafuna kunye neDigest
• Ukupheka kwandisa amandla e-Antioxidant yeminye imifuno
• Ukupheka kubulala iiBacteria ezinobungozi kunye neeMicroorganism
• Inokuxhomekeka ekutyeni
• Ukutya okunempilo eluhlaza
• Ukutya okunempilo okuphekiweyo
• Umgca osezantsi

Ukupheka ukutya kungayiphucula incasa yayo, kodwa kukwaguqula umxholo wesondlo.

Into enomdla kukuba, ezinye iivithamini ziyalahleka xa ukutya kuphekiwe, ngelixa ezinye zifumaneka ngakumbi ukuba zisetyenziswe ngumzimba wakho.

Abanye bathi ukutya ukutya okuluhlaza yeyona ndlela ibhetele yempilo. Nangona kunjalo, ukutya okuthile okuphekiweyo kuneenzuzo ezicacileyo zesondlo.

Eli nqaku lixoxa ngezibonelelo zokutya okuluhlaza kunye nokuphekiweyo.

Kukuthini ukutya okuTyiwayo okuTyiwayo?

Ukutya okuluhlaza kukutya okungaphekwanga okanye okungasetyenziswanga.

Ngelixa kukho amanqanaba ahlukeneyo okutya okuluhlaza-ukutya, zonke zibandakanya ukutya ubukhulu becala okungafudunyezwanga, okungaphekwanga nokungalungiswanga. Ngokubanzi, ukutya okrwada kokutya kwenziwa okungenani ngama-70% okutya okuluhlaza.

Ukutya kuhlala kubandakanya ukutya okunesonka, ukutya okuziinkozo, amandongomane kunye nembewu, ukongeza kwiziqhamo kunye nemifuno eluhlaza.

Uninzi lokutya okuluhlaza kudla imifuno okanye ukutya kwevegan, kususwe iimveliso zezilwanyana kunye nokutya ikakhulu ukutya okuluhlaza kwezityalo. Nangona kunjalo, inani elincinci lisebenzisa imveliso yobisi eluhlaza, intlanzi kunye nenyama eluhlaza.

Abameli bathi ukutya okuluhlaza kunesondlo kunokutya okuphekiweyo kuba ii-enzymes, kunye nezinye izondlo, ziyonakaliswa kwinkqubo yokupheka. Abanye bakholelwa ukuba ukutya okuphekiweyo kunetyhefu.

Ngelixa ezinye izibonelelo ezicacileyo zokutya iziqhamo kunye nemifuno eluhlaza, zikwakhona iingxaki ezinokubakho ngokutya okuluhlaza.

Ukutya okuluhlaza okungqongqo kunzima ukulandela, kwaye inani labantu ababambelela kukutya okuluhlaza ngokupheleleyo kwixesha elide lincinci kakhulu.

Ngapha koko, okunye ukutya kuqulethe iibhaktheriya ezinobungozi kunye neentsholongwane ezisuswa kuphela ngokupheka. Ukutya ukutya okuluhlaza ngokupheleleyo okubandakanya intlanzi kunye nenyama kuza nomngcipheko wokuba nesifo esihanjiswa kukutya.

Isishwankathelo:

Ukutya ukutya okrwada kubandakanya ukutya iziqhamo nemifuno eluhlaza. Ukutya ukutya okuluhlaza kunezibonelelo ezithile, kodwa kukwakho neengxaki ezinokubakho.

Ukupheka kunokutshabalalisa ii-enzyme ekutyeni

Xa usitya ukutya, ii-enzymes zokwetyisa emzimbeni wakho zinceda ukukuqhekeza kwiimolekyuli ezinokufakwa (1).

Ukutya okutyayo kukwaqulethe ii-enzyme ezinceda ukwetyisa.

Ii-enzyme zinobuthathaka kubushushu kwaye zingasebenzi ngokulula xa zibonakaliswe kumaqondo obushushu aphezulu. Ngapha koko, phantse zonke ii-enzymes ziyekisiwe kubushushu obungaphezulu kwe-117 ° F (47 ° C) (,).

Le yenye yeempikiswano eziphambili ezenzelwe ukutya ukutya okuluhlaza. Xa ii-enzymes zokutya zitshintshiwe ngexesha lokupheka, ii-enzymes ezininzi ziyafuneka emzimbeni wakho ukuze zikugaye.

Abaxhasi bokutya ukutya okuluhlaza bathi oku kubeka uxinzelelo emzimbeni wakho kwaye kunokukhokelela ekusweleni kwe-enzyme. Nangona kunjalo, akukho zifundo zesayensi zokuxhasa eli bango.

Abanye oososayensi bathi eyona njongo ye-enzymes zokutya kukondla ukukhula kwesityalo-hayi ukunceda abantu ukuba betyise.

Ngapha koko, umzimba womntu uvelisa ii-enzymes eziyimfuneko ukwetyisa ukutya. Kwaye umzimba uyifunxa uphinde uyikhuphele kwezinye ii-enzymes, okwenza ukuba kungalindeki ukuba ukwetyisa ukutya kuya kukhokelela ekuswelekeni kwe-enzyme (,).

Ngaphaya koko, isayensi ayikabonisi naziphi na iziphumo ezibi zempilo zokutya ukutya okuphekiweyo ngee-enzymes ezichongiweyo.

Isishwankathelo:

Ukutya okupheka kukwenza kungasebenzi ii-enzymes ezifumaneka kuzo. Nangona kunjalo, abukho ubungqina bokuba ii-enzymes zokutya zinegalelo kwimpilo engcono.

Ezinye iivithamini ezinyibilikayo ngamanzi zilahlekile kwinkqubo yokupheka

Ukutya okuluhlaza kunokuba nobutyebi kwizondlo ezithile kunokutya okuphekiweyo.

Ezinye izondlo zikhutshwa ngokulula okanye zinokuphuma ngaphandle kokutya ngexesha lokupheka. Iivithamini ezinyibilikayo emanzini, ezinjengevithamini C kunye neevithamini ze-B, zichaphazeleka ngakumbi ekulahlekeni ngexesha lokupheka (,,, 9,).

Ngapha koko, ukubilisa imifuno kunokuwunciphisa umxholo weevithamini ezinyibilikayo ngamanzi kangange- 50-60% (, 9,).

Ezinye iiminerali kunye nevithamini A nazo ziyalahleka ngexesha lokupheka, nangona zincinci. Iivithamini ezinyibilika ngamanqatha D, E kunye no-K azichaphazeleki ngokupheka.

Iziphumo zokubilisa zilahleko enkulu yezondlo, ngelixa ezinye iindlela zokupheka zigcina ngokufanelekileyo umxholo wezondlo wokutya.

Ukujija, ukugcadisa kunye nokujija ngezinye zeendlela ezilungileyo zokupheka imifuno xa kufikwa ekugcineni izondlo (,,,).

Okokugqibela, ubude bexesha apho ukutya kutyhileke kubushushu kuchaphazela umxholo wesondlo. Okukhona ukutya kuphekwa ixesha elide, kokukhona ukulahleka kwezakhamzimba (9) kukhula.

Isishwankathelo:

Ezinye izondlo, ngakumbi iivithamini ezinyibilikayo emanzini, zilahlekile ngexesha lokupheka. Iziqhamo nemifuno eluhlaza zinokuba nezakha mzimba ezinjengevithamini C kunye neevithamini B.

Ukutya okuphekiweyo kunokuba lula ukuhlafuna kunye neDigest

Ukuhlafuna linyathelo lokuqala elibalulekileyo kwinkqubo yokwetyisa. Isenzo sokuhlafuna siqhekeza amaqhekeza amakhulu okutya kwiincinci ezincinci ezinokucolwa.

Ukutya okungafunekiyo okungalunganga kunzima kakhulu ukuba umzimba ukwetyise kwaye kungakhokelela kwigesi kunye nokuqunjelwa. Ukongeza, kufuna amandla ngakumbi ngakumbi kunye nomzamo wokuhlafuna ngokufanelekileyo ukutya okuluhlaza kunoko kuphekiweyo ().

Inkqubo yokupheka ukutya iphula eminye yemicu yayo kunye neendonga zeseli zezityalo, oko kwenza ukuba kubelula kumzimba ukwetyisa nokufunxa izondlo ().

Ukupheka kukwaphucula incasa kunye nevumba lokutya, okwenza kube mnandi ngakumbi ekutyeni.

Nangona inani lokutya okuluhlaza okutya inyama ekrwada lincinci, inyama kulula ukuhlafuna kwaye uyetyise xa iphekiwe ().

Ukupheka ngokuchanekileyo iinkozo kunye neembotyi akuphuculi ukwetyiswa kwazo kuphela, kodwa kunciphisa inani lezinto ezinxamnye nezakha mzimba. Izithinteli-zintsholongwane yimixube ethintela amandla omzimba okufumana izondlo kukutya kwezityalo.

Ukucoleka kokutya kubalulekile kuba umzimba wakho unokufumana izibonelelo zokutya kuphela xa ukwazi ukufunxa izakhamzimba.

Okunye ukutya okuphekiweyo kunokunika umzimba izakhamzimba ezingaphezulu kunezo zingaxutywanga kuba kulula ukuhlafuna nokwetyisa.

Isishwankathelo:

Ukutya okuphekiweyo kulula ukuhlafuna kunye nokwetyisa kunokutya okuluhlaza. Ukwetyisa okufanelekileyo kuyimfuneko ukufunxa izondlo zokutya.

Ukupheka kwandisa amandla e-Antioxidant yeminye imifuno

Izifundo zibonise ukuba ukupheka imifuno kwandisa ukubakho kwee-antioxidants ezinjenge-beta-carotene kunye ne-lutein (,).

I-Beta-carotene yi-antioxidant enamandla umzimba oguqula ube yi-vitamin A.

Ukutya okunotyebileyo kwi-beta-carotene kunxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo ().

I-antioxidant lycopene ikwangena ngokulula emzimbeni wakho xa uyifumana kukutya okuphekiweyo endaweni yokutya okuluhlaza ().

ILycopene inxulunyaniswe nokwehla komngcipheko womhlaza wedlala lobudoda emadodeni kunye nomngcipheko ophantsi wesifo sentliziyo (,).

Olunye uphononongo lufumanise ukuba ukupheka iitamatisi kunciphise umxholo wevithamini C ngama-29%, ngelixa umxholo wazo we-lycopene ungaphezulu kokuphindaphindwe kwisithuba semizuzu engama-30 yokupheka. Kwakhona umthamo weetamati unyuse ngaphezulu kwe-60% ().

Olunye uphononongo lufumanise ukuba ukupheka kwandisa amandla e-antioxidant kunye nesiqulatho semixube yezityalo efumaneka kwiminqathe, i-broccoli kunye ne-zucchini ().

Ii-antioxidants zibalulekile kuba zikhusela umzimba kwiimolekyuli eziyingozi ezibizwa ngokuba ziiradical radicals. Ukutya okunotye kwii-antioxidants kunxulunyaniswa nomngcipheko osezantsi wesifo esinganyangekiyo ().

Isishwankathelo:

Ukupheka imifuno yakho kunokwenza ukuba ezinye ii-antioxidants zifumaneke ngakumbi emzimbeni wakho kunokuba kunjalo kukutya okuluhlaza.

Ukupheka kubulala iiBacteria ezinobungozi kunye neeMicroorganism

Kungcono ukutya ukutya okuthile okuphekiweyo, njengoko iinguqulelo eziluhlaza zinokuba neebhaktiriya eziyingozi. Ukupheka ukutya ngokufanelekileyo kubulala iintsholongwane ezinokubangela ukugula okubangelwa kukutya ().

Nangona kunjalo, iziqhamo kunye nemifuno ngokubanzi zikhuselekile ukuba zingadliwa ziluhlaza, ukuba nje azingcoliswanga.

Isipinatshi, iletisi, iitumato kunye nehlumelo eluhlaza zezinye zeziqhamo kunye nemifuno edla ngokungcoliswa ziintsholongwane (28).

Inyama eluhlaza, intlanzi, amaqanda kunye nobisi zihlala zineebhaktheriya ezinokukwenza ugule (,).

E. coli, Salmonella, IListeria kwaye Ubunjani benkampu zezinye zeentsholongwane eziqhelekileyo ezinokufumaneka kukutya okuluhlaza ().

Uninzi lweebhaktheriya alunakuphila kumaqondo obushushu angaphezu kwe-140 ° F (60 ° C). Oku kuthetha ukuba ukupheka ngokufanelekileyo kubulala iintsholongwane kwaye kunciphisa umngcipheko wokugula okuthwa kukutya ().

Ubisi oluveliswe ngorhwebo luyacolwa, oko kuthetha ukuba lubonakaliswe kubushushu ukuze lubulale nayiphi na intsholongwane eyingozi (32).

Akukhuthazwa ukuba utye inyama eluhlaza okanye engaphekwanga, amaqanda okanye ubisi. Ukuba ukhetha ukutya ukutya okuluhlaza, qiniseka ukuba ukutya kwakho kutsha kwaye ukuthengile kumthombo othembekileyo ().

Isishwankathelo:

Ukupheka ukutya kuyabulala iintsholongwane ezinokubangela izifo. Oku kusebenza ngakumbi kwinyama, amaqanda kunye nobisi.

Inokuxhomekeka ekutyeni

Nokuba kukutya okuluhlaza okanye okuphekwe ngokupheleleyo akunakuthethelelwa yisayensi.

Kungenxa yokuba zombini iziqhamo nemifuno eluhlaza kunye nemifuno inezibonelelo ezahlukeneyo zempilo, kubandakanya umngcipheko ophantsi wesifo esinganyangekiyo (33).

Inyani yile yokuba ingaba ukutya kufuneka kutyiwe kukrwada okanye kuphekiwe kungaxhomekeka ekutyeni.

Nayi imizekelo embalwa yokutya okunempilo eluhlaza okanye okuphekiweyo okunempilo:

Ukutya okunempilo eluhlaza

• Ibrokholi: I-broccoli eluhlaza iluquququze kathathu ubungakanani be-sulforaphane, indawo yokulima umhlaza, kune-broccoli ephekiweyo (,).
• Ikhaphetshu: Ukupheka iklabishi kutshabalalisa i-enzyme myrosinase, edlala indima kuthintelo lomhlaza. Ukuba ukhetha ukupheka ikhaphetshu, yenze ixesha elifutshane ().
• Itswele: I-anyanisi eluhlaza yi-arhente echasene neplatelet, enegalelo kuthintelo lwezifo zentliziyo. Ukupheka amatswele kunciphisa oku kuluncedo (, 38).
• Igalikhi: Iimpawu zesalfure ezifumaneka kwigalikhi eluhlaza zineempawu zokulwa umhlaza. Ukupheka igalikhi kutshabalalisa ezi zinto zinesalfure ().

Ukutya okunempilo okuphekiweyo

• I-asparagus: Ukupheka i-asparagus kuyaphula udonga lwayo lwesisele esine fibrous, kusenza ifolthi kunye neevithamini A, C kunye no-E zifumaneke ngakumbi ukuba zifunxwe.
• Amakhowa: Ukupheka amakhowa kunceda ukuthoba i-agaritine, enokubangela i-carcinogen efumaneka kumakhowa. Ukupheka kunceda ukukhulula i-ergothioneine, i-mushroom antioxidant enamandla (,).
• Ispinatshi: Izakha-mzimba ezifana ne-iron, i-magnesium, i-calcium kunye ne-zinc zifumaneka kakhulu xa kufuneka ziphekwe isipinatshi.
• Utamatisi: Ukupheka kuyonyusa kakhulu i-antioxidant lycopene kwitumato ().
• Iikherothi: Iminqathe ephekiweyo iqulethe i-beta-carotene ngakumbi kuneminqathe eluhlaza ().
• Iitapile: Isitashi kwiitapile phantse singaginywa kude kuphekwe iitapile.
• Iimbotyi: Iimbotyi eziluhlaza okanye ezingaphekwanga ziqulathe ityhefu eyingozi ebizwa ngokuba zii-lectins. Iilectin ziyasuswa ngokuntywila ngokufanelekileyo kunye nokupheka.
• Inyama, intlanzi kunye neenkukhu: Inyama eluhlaza, intlanzi kunye neenkukhu zinokuba neebhaktiriya ezinokubangela izifo ezithwala ukutya. Ukupheka oku kutya kubulala iintsholongwane eziyingozi.

Isishwankathelo:

Okunye ukutya kungcono ukutya okuluhlaza, kwaye okunye kunempilo xa kuphekiwe. Yitya indibaniselwano yokutya okuphekiweyo kunye nokuhlaza ukuze ufumane izibonelelo zempilo ubuninzi.

Umgca osezantsi

Okunye ukutya kunesondlo xa kutyiwa kukrwada, ngelixa okunye kunesondlo emva kokupheka.

Nangona kunjalo, akuyomfuneko ukulandela ukutya okuluhlaza ngokupheleleyo kwimpilo entle.

Ngezibonelelo zezempilo, yitya iintlobo ngeentlobo zokutya okunesondlo okuluhlaza kunye nokuphekiweyo.