Ingabe imifino efriziwe iphilile?

-Delile

• Inani lokudla okunempilo
• Izithasiselo kanye nezivimbelakuvunda
• Izinzuzo ezingaba khona
• Okubalulekile
• Ungazisika Kanjani Izithelo Nemifino

Imifino efriziwe ivame ukubhekwa njengenye indlela engabizi futhi elula yokusebenzisa imifino emisha.

Imvamisa azibizi nje kuphela futhi kulula ukuzilungiselela kepha futhi zinempilo eshalofini ende futhi zingathengwa unyaka wonke.

Kodwa-ke, ungaqiniseka ukuthi imifino efriziwe ingaba yini ukwengeza okunempilo ekudleni okuphelele.

Lo mbhalo ubuyekeza ukuthi imifino efriziwe iphilile yini.

Inani lokudla okunempilo

Ngoba imifino ivame ukuba yiqhwa ngokushesha ngemuva kokuvuna, imvamisa igcina izakhi zayo eziningi.

Eqinisweni, olunye ucwaningo lukhombise ukuthi imifino eblanching neqhwa izinyanga ezifika kwezingu-2 ayikushintshanga kakhulu okuqukethwe kwayo kwe-phytochemical ().

Kodwa-ke, ucwaningo lukhombisa ukuthi ukuqhwa kungathinta inani lokudla okunempilo kwemifino ethile nezakhamzimba ezithile ngokuhlukile.

Isibonelo, olunye ucwaningo luthole ukuthi i-broccoli efriziwe ibiphezulu nge-riboflavin, uma iqhathaniswa ne-broccoli entsha, kanti uphizi ofriziwe ubuphansi kule vithamini ().

Ngokwengeziwe, ngenkathi uphizi ofriziwe, izaqathe, nesipinashi kwakungaphansi ku-beta carotene, akukho mehluko obonakalayo owabonwa phakathi kukabhontshisi abahlaza okotshani nabasanda kuqala nesipinashi ().

Olunye ucwaningo luthi ama-kale afriziwe, angaphekiwe aqukethe inani eliphakeme lama-antioxidants kunama-kale amasha, okusikisela ukuthi ukumiswa kwamakhaza kungakhuphula nokuqukethwe kwe-antioxidant kwemifino ethile (3).

Ngakolunye uhlangothi, i-blanching nayo ingaholela ekwehleni okuphawulekayo kwezakhi ezizwela ukushisa, kufaka phakathi i-vitamin C ne-thiamine.

Ngokuya kokunye ukubuyekezwa, okuqukethwe uvithamini C wemifino ethile kungancipha ngo-10-80% ngesikhathi senqubo yokuqhakaza nokuqandisa, ngokulahleka kwesondlo okulingene okungu-50% (4).

Khumbula ukuthi ezinye izindlela zokupheka, ezinjengokubilisa, ukugovuza, nokwenza ama-microwave, nakho kungaholela ekulahlekelweni izakhamzimba, noma kumifino emisha noma esemathinini (,).

Imifino efriziwe ngokuvamile igcina izakhi zayo eziningi. Kodwa-ke, ukubanda kungakhuphula noma kwehlise inani lokondleka kwemifino ethile.

Izithasiselo kanye nezivimbelakuvunda

Lapho ukhetha imifino efriziwe, kuhlale kubalulekile ukuhlola ilebula lesithako ngokucophelela.

Yize imifino eminingi efriziwe ingenazo izithasiselo noma izivimbelakuvunda, eminye ingaqukatha ushukela noma usawoti ongeziwe.

Eminye imifino efriziwe ingabuye ibhangqwe namasosi angaphambi kwesikhathi noma amamiksi wokunonga, angangeza ukunambitheka kepha angakhuphula inani le-sodium, amafutha, noma amakhalori kumkhiqizo wokugcina.

Uma uzama ukunciphisa ama-calories noma ukunciphisa isisindo, ungahle uthande ukweqa imifino efriziwe equkethe okokukhalori okuphezulu okufana nebhotela likagalikhi, isoso sikashizi, noma i-gravy.

Ngokwengeziwe, labo abanengcindezi ephezulu yegazi bangafuna nokuhlola ngokucophelela okuqukethwe kwe-sodium yemifino efriziwe bese bekhetha imikhiqizo ngaphandle kasawoti ongeziwe.

Ucwaningo lukhombisa ukuthi ukuncipha kokudla kwe-sodium kungasiza ekwehliseni izinga lomfutho wegazi, ikakhulukazi kulabo abane-high blood pressure (,).

Yize imifino eminingi efriziwe ingenazo izithasiselo noma izivimbelo, ezinye izinhlobo zingaqukatha usawoti, ushukela, isinongo, noma amasoso.

Izinzuzo ezingaba khona

Imifino efriziwe ingahle ilungiswe ngomzamo omncane, ibenze ibe yindlela esheshayo futhi elula yemifino emisha.

Zibuye futhi zishibhe kakhulu kunemifino emisha futhi zivame ukuba nempilo eshalofini ende, zikusize ukuthi uthole okungcono kakhulu ngempunzi yakho.

Ngaphezu kwalokho, akhona unyaka wonke, okusho ukuthi ungayijabulela imifino oyithandayo kungakhathalekile ukuthi isesizini yini.

Ukungeza imifino efriziwe ekudleni kwakho kuyindlela elula yokwengeza ukudla kwakho izakhamzimba ezibalulekile, kufaka phakathi i-fiber, ama-antioxidants, amavithamini namaminerali ().

Futhi, ucwaningo lukhombisa ukuthi ukwandisa ukudla kwakho imifino kungahle kuhlotshaniswe nengozi ephansi yezimo ezinjengesifo senhliziyo, umdlavuza, uhlobo lwesifo sikashukela sohlobo 2, nokuningi (,,,).

Imifino efriziwe ilula, iyabiza, futhi iyatholakala unyaka wonke. Ukwengeza ukudla kwakho imifino kungahle kuhlotshaniswe nezinzuzo eziningana zezempilo.

Okubalulekile

Yize kungahle kube nokuhluka okuncane phakathi kwemifino ehlukile nezakhi ezithile zomzimba, imifino efriziwe ngokuvamile igcina inani lazo lokudla okunempilo.

Indlela opheka ngayo imifino efriziwe ingathinta nokuqukethwe izakhamzimba zawo, nokuthi aqukethe ushukela owengeziwe, usawoti, noma amasoso angaphambi kwesikhathi kanye nokosa.

Kodwa-ke, ingxenye enkulu, imifino efriziwe ingaba ukwengeza okunomsoco futhi okulula ekudleni okulinganiselayo.

Ungazisika Kanjani Izithelo Nemifino