Ingabe Ukupheka Nge-Air Fryer Kunempilo?

-Delile

• Iyini i-Air Fryer futhi isebenza kanjani?
• Ukusebenzisa i-Air Fryer Kungasiza Ukusika Okuqukethwe Kwamafutha
• Ukushintshela ku-Air Fryer kungasiza ekulahlekelweni kwesisindo
• Ama-Air Fryers Anganciphisa Ukwakheka Kwamakhemikhali Ayingozi
• Ukuthosa umoya kungaba nempilo kunokuthosa okujulile
• Ukudla Okuthosiwe Ngomoya Akuyona Impilo Engadingekile
• Okusemqoka

Kukhangiswe njengendlela enempilo, engenacala yokujabulela ukudla okuthandayo okuthosiwe, ama-air fryer ahlangabezane nokwanda kwamuva kokuthandwa.

Kuthiwa basiza ukwehlisa okuqukethwe okunamafutha kokudla okuthandwayo njengama-fries ama-french, amaphiko ezinkukhu, ama-empanada nezinti zezinhlanzi.

Kepha ukupheka kahle kangakanani ngefryer yomoya?

Lo mbhalo uzobheka ubufakazi bese unquma ukuthi izinzuzo zokusebenzisa ifryer yomoya zidlula ngempela yini izingozi.

UNadine Greeff / iStocky United

Iyini i-Air Fryer futhi isebenza kanjani?

I-air fryer iyisetshenziswa esithandwayo sasekhishini esisetshenziselwa ukwenza ukudla okuthosiwe okufana nenyama, amaqebelengwane namazambane amazambane.

Isebenza ngokuzungeza umoya oshisayo ezungeze ukudla ukuze ikhiqize ingaphandle eliqinile, elimnandi.

Lokhu futhi kuphumela ekuphenduleni kwamakhemikhali okwaziwa njengomphumela weMaillard, owenzeka phakathi kwe-amino acid noshukela owehlisayo lapho kukhona ukushisa. Kuholela ekuguqulweni kombala nokunambitheka kokudla ().

Ukudla okuthosiwe emoyeni kuthathwa njengenye indlela enempilo kunokudla okuthosiwe okujulile, ngenxa yokuqukethwe kwawo okuphansi kwamafutha nama-calories.

Esikhundleni sokufaka ukudla ngokuphelele emafutheni, ukuthosa umoya kudinga isipuni samafutha ukufeza ukunambitheka okufanayo nokuthungwa kokudla okuthosiwe okujulile.

Isifinyezo Ama-air fryer yimishini yasekhishini edla ukudla
ngokujikeleza umoya oshisayo uzungeze ukudla. Ukudla okuthosiwe emoyeni kukholakala ukuthi kuyikho
okunempilo kunokudla okuthosiwe ngoba kudinga uwoyela omncane ukukhiqiza i-
ukunambitheka okufanayo nokuthungwa.

Ukusebenzisa i-Air Fryer Kungasiza Ukusika Okuqukethwe Kwamafutha

Ukudla okuthosiwe okujulile ngokuvamile kunamafutha amaningi kunokudla okulungiselelwe kusetshenziswa ezinye izindlela zokupheka.

Isibonelo, ibele lenkukhu elithosiwe liqukethe cishe amafutha angama-30% kunenani elilinganayo lenkukhu eyosiwe (2, 3).

Abanye abakhiqizi bathi ukusebenzisa ifryer yomoya kunganciphisa okuqukethwe okunamafutha kokudla okuthosiwe kuze kufike kuma-75%.

Lokhu kungenxa yokuthi amafreyila omoya adinga amafutha amancane kakhulu kunamafreyimu ajulile endabuko. Ngenkathi izindlela eziningi zokupheka ezithosiwe ezijulile zifuna izinkomishi ezifika ku-3 (750 ml) kawoyela, ukudla okuthosiwe emoyeni kudinga isipuni esisodwa (15 ml).

Lokhu kusho ukuthi ama-fryer ajulile asebenzisa uwoyela ophindwe izikhathi ezingama-50 kunama-air fryer futhi, ngenkathi kungewona wonke lawo mafutha omuncwa ukudla, ukusebenzisa i-air fryer kunganciphisa kakhulu okuqukethwe okuphelele kwamafutha kokudla kwakho.

Ucwaningo oluthile luqhathanise izici zamafries aseFrance athosiwe futhi athosiwe futhi kwathola ukuthi ukuthosa umoya kuholele kumkhiqizo wokugcina onamafutha amancane kakhulu kepha umbala ofanayo nokuqukethwe umswakama ().

Lokhu kungaba nomthelela omkhulu empilweni yakho, njengoba ukutholakala okuphezulu kwamafutha avela kumafutha wemifino kuhlotshaniswe nengozi eyandayo yezimo ezinjengesifo senhliziyo nokuvuvukala (,).

Isifinyezo Ama-air fryer asebenzisa uwoyela omncane kunama-fryer ajulile futhi
ingaveza ukudla okunamafutha aphansi kakhulu.

Ukushintshela ku-Air Fryer kungasiza ekulahlekelweni kwesisindo

Ukudla okuthosiwe okujulile akukhona nje ukuthi kunamafutha amaningi, kodwa futhi kunama-calories amaningi futhi kungasiza ekuzuzeni isisindo.

Ucwaningo olulodwa lwabantu abadala baseSpain abangama-33,542 bathola ukuthi ukudla okuphezulu okuthosiwe kuhlotshaniswa nengozi enkulu yokukhuluphala ().

Uma ufuna ukusika ukhalo lwakho, ukushintshanisa ukudla kwakho okuthosiwe ngokujulile okuthosiwe emoyeni kungaba yindawo enhle yokuqala.

Ukuvalela kuma-calories ayi-9 kuwo wonke amagremu amafutha, amafutha adlayo aqukethe amakhalori angaphezu kokuphindwe kabili kugremu ngalinye njengamanye ama-macronutrients afana namaprotheni nama-carbohydrate.

Ngoba ukudla okuthosiwe emoyeni kunamafutha amancane kunemikhiqizo ethosiwe ejulile, ukushintshela kufryer yomoya kungaba yindlela elula yokusika ama-calories nokukhuthaza ukwehla kwesisindo.

Isifinyezo Ukudla okuthosiwe emoyeni kunamafutha amancane kune
ukudla okuthosiwe okujulile, okungasiza ukunciphisa ukondliwa kwekhalori futhi kukhuthaze ukwehla kwesisindo.

Ama-Air Fryers Anganciphisa Ukwakheka Kwamakhemikhali Ayingozi

Ngaphezu kokuphakama kwamafutha nama-calories, ukudla okuthosiwe kungadala izinhlanganisela ezingaba yingozi njenge-acrylamide.

I-Acrylamide iyinhlanganisela eyakhiwe ekudleni okunothe kwe-carbohydrate ngesikhathi sokupheka okushisa kakhulu njengokuthosa ().

Ngokwe-International Agency for Research on Cancer, i-acrylamide ihlukaniswa njenge- “carcinogen engenzeka,” okusho ukuthi olunye ucwaningo lukhombisa ukuthi i-acrylamide ingaxhunyaniswa nokukhula komdlavuza (9).

Yize imiphumela ixubekile, ezinye izifundo zithole ukuhlangana phakathi kwe-acrylamide yokudla kanye nengozi eyengeziwe yezinso zomdlavuza, i-endometrial kanye nama-ovarian cancer ().

Ukuthosa ukudla kwakho ngomoya esikhundleni sokusebenzisa ifryer ejulile kungasiza ukwehlisa okuqukethwe kwe-acrylamide kokudla kwakho okuthosiwe.

Eqinisweni, olunye ucwaningo luthole ukuthi ukuthosa umoya kunciphise i-acrylamide ngama-90% uma kuqhathaniswa nokuthosa okujwayelekile kwendabuko ().

Kodwa-ke, kubalulekile ukuthi wazi ukuthi amanye amakhemikhali ayingozi asengakhiwa ngesikhathi senqubo yokuthosa umoya.

Ama-Aldehydes, ama-heterocyclic amine nama-polycyclic anamakha ama-hydrocarbon wonke amanye amakhemikhali angaba yingozi akhiwa ngokupheka okushisa kakhulu futhi angahlotshaniswa nengozi ephezulu yomdlavuza ().

Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi ukuthosa umoya kungakuthinta kanjani ukwakheka kwalezi zinhlanganisela.

Isifinyezo Ukusebenzisa i-air fryer kunganciphisa ukudla
i-acrylamide, inhlanganisela engahlotshaniswa nezinhlobo ezithile zomdlavuza,
kuqhathaniswa nokuthosa okujulile.

Ukuthosa umoya kungaba nempilo kunokuthosa okujulile

Ukudla okuthosiwe emoyeni kungaba nempilo kunokudla okuthosiwe ngezindlela eziningi.

Anamafutha amancane, ama-calories ngisho namanye amakhemikhali angaba yingozi atholakala ekudleni okuthosiwe ngokwesiko.

Uma ufuna ukunciphisa umzimba noma wehlise amafutha owathathayo ngaphandle kokuguqula noma ukunciphisa ukudla okuthosiwe, ukushintshela kufryer yomoya kungaba yinto enhle.

Kodwa-ke, khumbula ukuthi ngenxa yokuthi kungaba yindlela engcono kunokuthosa okujulile akusho ukuthi kuyindlela enhle uma kukhulunywa ngempilo yakho yonke.

Isifinyezo Ukudla okuthosiwe emoyeni kunamafutha amancane, ama-calories
kanye ne-acrylamide kunokudla okuthosiwe okujulile, okubenza inketho enempilo.
Yize kunjalo, lokhu kusengukudla okuthosiwe.

Ukudla Okuthosiwe Ngomoya Akuyona Impilo Engadingekile

Yize ukudla okuthosiwe emoyeni kungaba nempilo kunokudla okuthosiwe, kubalulekile ukukhumbula ukuthi kuyafana nokudla okuthosiwe lapho upheka ngamafutha.

Izifundo eziningi zikhombisile ukuthi ukudla ukudla okuthosiwe kungahle kuhlotshaniswe nemiphumela emibi eminingi empilweni.

Isibonelo, ucwaningo lwabantu abayi-15,362 luthole ukuthi ukudla ukudla okuthosiwe kakhulu kuhlotshaniswa nengozi enkulu yokwehluleka kwenhliziyo ().

Olunye ucwaningo lukhombisile ukuthi ukudla njalo ukudla okuthosiwe kakhulu kungahle kuhlotshaniswe nengozi ephezulu yezinhlobo ezithile zomdlavuza, kufaka phakathi i-prostate, i-lung kanye nomdlavuza womlomo (,,).

Ukudla ukudla okuthosiwe kaningi kuhlotshaniswa nezinye izimo futhi, njengohlobo lwesifo sikashukela sohlobo 2 nomfutho wegazi ophezulu (,).

Ngenkathi ucwaningo ngemiphumela yokudla okuthosiwe ngokukhethekile lilinganiselwe, kunconywa ukunciphisa ukudla kwakho kukho konke ukudla okuthosiwe ukusiza ukukhuthaza impilo engcono.

Esikhundleni salokho, khetha izindlela zokupheka ezinempilo, njengokubhaka, ukuwosa, ukusosa noma ukusosa, ukukhulisa ukunambitheka nokugwema imiphumela emibi yezempilo yokudla okuthosiwe.

Isifinyezo Yize ukuthosa umoya kungaba nempilo kune
ukudla okuthosiwe okujulile, okuthosiwe kusalokhu kuhlotshaniswa nempilo eminingi engemihle
imiphumela, kufaka phakathi ukwehluleka kwenhliziyo, umfutho wegazi ophakeme, isifo sikashukela nokunye
izinhlobo zomdlavuza.

Okusemqoka

Uma kuqhathaniswa nokuthosa okujulile, ukusebenzisa i-air fryer kunganciphisa inani lamafutha, ama-calories kanye nezinhlanganisela ezingaba yingozi ekudleni kwakho.

Kodwa-ke, ukudla okuthosiwe ngumoya kufana nokudla okuthosiwe ngokujwayelekile lapho kuphekwa ngamafutha futhi ukukudla njalo kungahle kuhlotshaniswe nezimo zezempilo ezingezinhle.

Yize ama-air fryer angase abe enye indlela engcono kuma-fryer ajulile, ukunciphisa ukudla kwakho okuthosiwe ngokuphelele kuyindlela engcono kakhulu uma kukhulunywa ngempilo yakho.