Ukupheka Kuthinta Kanjani Okuqukethwe Okunezakhamzimba Kokudla

-Delile

• Okuqukethwe komsoco kuvame ukuguqulwa ngesikhathi sokupheka
• Ukubilisa, ukubila, nokuzingela ngokungemthetho
• Ukugoba nokugoqa
• Imicrowave
• Ukuosa nokubhaka
• Sautéing and stir-frying
• Ukuthosa
• Kushunqa
• Amathiphu wokukhulisa ukugcinwa kwezakhi ngesikhathi sokupheka
• Okubalulekile

Ukudla ukudla okunomsoco kungathuthukisa amazinga akho ezempilo namandla.

Ngokumangazayo, i- indlela upheka ukudla kwakho kunomthelela omkhulu enanini lezakhi ezikuqukethe.

Lo mbhalo uhlola ukuthi izindlela ezahlukahlukene zokupheka zikuthinta kanjani okuqukethwe kokudla okunomsoco.

Okuqukethwe komsoco kuvame ukuguqulwa ngesikhathi sokupheka

Ukupheka ukudla kuthuthukisa ukugaya futhi kukhuphule ukumuncwa kwezakhi eziningi zomzimba (,).

Isibonelo, iphrotheni emaqandeni aphekiwe lingama-180% ngaphezulu kokugayeka kunalawo amaqanda aluhlaza ().

Kodwa-ke, ezinye izindlela zokupheka zinciphisa izakhi zomzimba eziningana ezibalulekile.

Izakhi zomzimba ezilandelayo ziyancishiswa ngesikhathi sokupheka:

• amavithamini ancibilika emanzini: uvithamini C namavithamini B - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), necobalamin (B12)
• amavithamini ancibilika emafutheni: amavithamini A, D, E, noK
• amaminerali: ngokuyinhloko i-potassium, i-magnesium, i-sodium ne-calcium

Yize ukupheka kuthuthukisa ukugaya ukudla nokumunca izakhi zomzimba eziningi, kunganciphisa amazinga amanye amavithamini namaminerali.

Ukubilisa, ukubila, nokuzingela ngokungemthetho

Ukubilisa, ukubila, nokuzingela ngokungemthetho kuyizindlela ezifanayo zokupheka okususelwa emanzini.

Lezi zindlela zihluka ngokushisa kwamanzi:

• ukuzingela ngokungemthetho: ngaphansi kuka-180 ° F (82 ° C)
• ukububula: I-185-200 ° F (85-93 ° C)
• ukubilisa: I-212 ° F (100 ° C)

Imifino ngokuvamile iwumthombo omkhulu kavithamini C, kodwa inani layo elikhulu liyalahleka lapho liphekwe emanzini.

Eqinisweni, ukubilisa kunciphisa okuqukethwe uvithamini C ngaphezu kwanoma iyiphi enye indlela yokupheka. I-Brokholi, isipinashi, noletisi zingalahlekelwa kuze kufike ku-50% noma ngaphezulu ku-vitamin C wazo lapho ubilisiwe (, 5).

Ngenxa yokuthi uvithamini C unamanzi ancibilikayo futhi uzwela ukushisa, ungaphuma uphume emifino lapho ucwiliswa emanzini ashisayo.

Amavithamini B ngokufanayo azwela ukushisa. Kufika kuma-60% we-thiamine, niacin, namanye amavithamini B angalahleka lapho inyama ibiliswa futhi ujusi wayo usuphelile.

Kodwa-ke, lapho kudliwa uketshezi oluqukethe la majusi, u-100% wamaminerali kanye nama-vithamini B angama-70-90% ayagcinwa (6).

Ngakolunye uhlangothi, inhlanzi ebilayo iboniswe ukugcina okuqukethwe kwe-omega-3 fatty acid kakhulu ngaphezu kokuthosa noma i-microwaving ().

Ngenkathi izindlela zokupheka ezenziwa ngamanzi zidala ukulahleka okukhulu kwamavithamini ancibilikiswa ngamanzi, zinomthelela omncane kakhulu kumafutha e-omega-3.

Ukugoba nokugoqa

Ukugcoba nokubhoboza izindlela ezifanayo zokupheka ngomlilo owomile.

Uma ugcoba, umthombo wokushisa uvela ngezansi, kepha uma ugoqa, uvela phezulu.

Ukugcoba kungenye yezindlela zokupheka ezithandwa kakhulu ngenxa yobumnandi obukhulu obunika ukudla.

Kodwa-ke, kuze kufike ku-40% wamavithamini kanye namaminerali B angalahleka ngesikhathi sokuosa noma ukugcotshwa lapho ujusi ocebile ngomsoco uvuza kusuka enyameni (6).

Kukhona nokukhathazeka ngama-polycyclic aromatic hydrocarbons (PAHs), okuyizinto ezingadala umdlavuza ezakha lapho inyama igayiwe namafutha ehlela endaweni eshisayo.

Kodwa-ke, abacwaningi bathole ukuthi ama-PAH angancishiswa ngama-41-89% uma ukususwa kukhutshwa futhi intuthu incishisiwe ().

Ukugcoba nokugcoba kunikeza ukunambitheka okuhle kepha futhi kunciphisa amazinga wamavithamini B. Futhi, ukosa kudala izinto ezingadala umdlavuza.

Imicrowave

I-Microwaving yindlela elula, elula, nephephile yokupheka.

Izikhathi zokupheka ezimfushane nokwehliswa kokuchayeka ekushiseni kugcina umsoco ekudleni okune-microwave (,).

Eqinisweni, ucwaningo luye lwathola ukuthi i-microwaving iyindlela engcono kakhulu yokugcina umsebenzi we-antioxidant kagalikhi namakhowe (,).

Khonamanjalo, cishe u-20-30% wevithamini C kwimifino eluhlaza ulahlekile ngesikhathi se-microwaving, okungaphansi kwezindlela zokupheka eziningi (5).

I-Microwaving iyindlela yokupheka ephephile egcina izakhamzimba eziningi ngenxa yezikhathi zokupheka ezifushane.

Ukuosa nokubhaka

Ukosa nokubhaka kubhekisa ekuphekeni kokudla kuhhavini onomlilo owomile.

Yize la magama eshintshana ngandlela thile, ukosa kusetshenziselwa inyama ngenkathi kubhakwa kusetshenziselwa isinkwa, ama-muffin, ikhekhe, kanye nokudla okufanayo.

Ukulahleka okuningi kwamavithamini kuncane ngale ndlela yokupheka, kufaka phakathi uvithamini C.

Kodwa-ke, ngenxa yezikhathi zokupheka ezinde emazingeni okushisa aphezulu, amavithamini e-B enyameni eyosiwe angancipha ngokufika kuma-40% (6).

Ukosa noma ukubhaka akunamthelela omkhulu kumavithamini amaningi namaminerali, ngaphandle kwamavithamini B.

Sautéing and stir-frying

Ngokususa nokuxubha, ukudla kuphekwa epanini elingaphezulu kokushisa okuphakathi nendawo ngenani elincane lamafutha noma ibhotela.

Lezi zindlela zifana kakhulu, kepha ngokugaya ukudla, ukudla kugqugquzelwa kaningi, izinga lokushisa liphakeme, nesikhathi sokupheka sifushane.

Ngokuvamile, lena indlela enempilo yokulungisa ukudla.

Ukupheka isikhashana ngaphandle kwamanzi kuvimbela ukulahleka kwamavithamini B, futhi ukwengezwa kwamafutha kuthuthukisa ukumuncwa kwezithako zezitshalo nama-antioxidants (6,,).

Olunye ucwaningo luthole ukuthi ukumuncwa kwe-beta carotene kwakukhulu ngokuphindwe izikhathi ezingu-6.5 kukherothi othosiwe kunalokhu okuluhlaza ().

Kwesinye isifundo, amazinga egazi e-lycopene akhuphuke ngama-80% ngaphezulu lapho abantu bedla utamatisi osuswe emafutheni omnqumo kunokuba ngaphandle kwawo ().

Ngakolunye uhlangothi, ukugqugquzela ukuthosa kukhonjisiwe ukuthi kunciphisa kakhulu inani levithamini C ku-broccoli kanye neklabishi elibomvu (5,).

Ukusautry nokuthosa kuthuthukisa ukumuncwa kwamavithamini ancibilikayo anamafutha nezinye izinhlanganisela zezitshalo, kepha kwehlisa inani likavithamini C emifinini.

Ukuthosa

Ukuthosa kubandakanya ukupheka ukudla ngenani elikhulu lamafutha - imvamisa uwoyela - ezingeni lokushisa eliphezulu. Ukudla kuvame ukufakwa imvuthuluka yesinkwa noma isinkwa.

Kuyindlela ethandwayo yokulungisa ukudla ngoba isikhumba noma ukumboza kugcina uphawu, oluqinisekisa ukuthi ingaphakathi lihlala limanzi futhi lipheka ngokulinganayo.

Amafutha asetshenziselwa ukuthosa enza ukudla kube mnandi kakhulu.

Kodwa-ke, akukhona konke ukudla okulungele ukuthosa.

Izinhlanzi ezinamafutha ziyimithombo engcono kakhulu ye-omega-3 fatty acids, enezinzuzo eziningi zezempilo. Kodwa-ke, la mafutha abuthakathaka kakhulu futhi athambekele ekulimaleni emazingeni aphezulu okushisa.

Isibonelo, ukuthosa i-tuna kukhonjisiwe ukuthi kululaza okuqukethwe kwayo kwe-omega-3 kuze kufike ku-70-85%, ngenkathi ukubhaka kubangela ukulahlekelwa okuncane kuphela (,).

Ngokuphambene nalokho, ukuthosa kugcina amavithamini ka-C no-B, futhi kungakhuphula inani le-fiber kuzambane ngokuguqula isitashi sabo sibe isitashi esimelana ().

Lapho uwoyela ushiswa ngokushisa okuphezulu isikhathi eside, kwakheka izinto ezinobuthi ezibizwa ngokuthi i-aldehydes. I-Aldehydes ixhunyaniswe nengozi eyengeziwe yomdlavuza nezinye izifo (21).

Uhlobo lwamafutha, izinga lokushisa nobude besikhathi sokupheka luthinta inani lama-aldehydes akhiqizwayo. Ukushisa uwoyela futhi kwandisa ukwakheka kwe-aldehyde.

Uma uzokosa ukudla, ungakupheki ngokweqile, bese usebenzisa omunye wamafutha anempilo ukuthosa.

Ukuthosa kwenza ukunambitheka kokudla kube mnandi, futhi kunganikeza izinzuzo ezithile lapho kusetshenziswa owoyela abanempilo. Kungcono ukugwema ukuthosa izinhlanzi ezinamafutha nokunciphisa isikhathi sokuthosa kokunye ukudla.

Kushunqa

Ukuthambisa kungenye yezindlela zokupheka ezingcono kakhulu zokugcina umsoco, kufaka phakathi amavithamini ancibilikiswa ngamanzi, azwela ukushisa namanzi (, 5, 6,).

Abaphenyi bathole ukuthi ukubhaka i-broccoli, isipinashi, no-ulethisi kunciphisa okuqukethwe kwabo uvithamini C ngo-9-15% (5) kuphela.

Okubi ukuthi imifino eshubile inganambitheka. Kodwa-ke, lokhu kulula ukulungisa ngokungeza isinongo kanye namafutha noma ibhotela ngemuva kokupheka.

Ukuthambisa kungenye yezindlela zokupheka ezinhle kakhulu zokugcina umsoco, kufaka phakathi amavithamini ancibilikiswa ngamanzi.

Amathiphu wokukhulisa ukugcinwa kwezakhi ngesikhathi sokupheka

Nawa amathiphu ayi-10 okunciphisa ukulahleka kwezakhi ngenkathi upheka:

1. Sebenzisa amanzi amancane ngangokunokwenzeka lapho uzingela ngokungemthetho noma ubilisa.
2. Sebenzisa uketshezi olusele epanini ngemuva kokupheka imifino.
3. Faka amajusi asemuva asuka enyameni aconsela epanini.
4. Ungayihluzi imifino kuze kube ngemuva kokuyipheka. Okungcono okwamanje, ungacwebeki nhlobo ukukhulisa ukuminyana kwazo kwefayibha nezakhamzimba.
5. Pheka imifino ngamanani amancane amanzi ukunciphisa ukulahleka kwamavithamini C no-B.
6. Zama ukudla noma yimiphi imifino ephekiwe kungakapheli usuku noma ezimbili, njengoba okuqukethwe uvithamini C kungaqhubeka nokuncipha lapho ukudla okuphekiwe kuvezwa emoyeni.
7. Sika ukudla ngemuva - kunangaphambili - ukupheka, uma kungenzeka. Lapho ukudla kuphekwe kuphelele, okuncane kwakho kuvezwa ukushisa namanzi.
8. Pheka imifino imizuzu embalwa kuphela uma kungenzeka.
9. Lapho upheka inyama, izinkukhu nezinhlanzi, sebenzisa isikhathi sokupheka esifushane esidingekayo ukuze usisebenzise ngokuphephile.
10. Ungasebenzisi i-baking soda lapho upheka imifino. Yize kusiza ukugcina umbala, uvithamini C uzolahleka endaweni ene-alikhali ekhiqizwa yi-baking soda.

Kunezindlela eziningi zokugcina okuqukethwe kokudla okunomsoco ngaphandle kokudela ukunambitheka noma ezinye izimfanelo.

Okubalulekile

Kubalulekile ukukhetha indlela yokupheka efanele ukukhulisa ikhwalithi yokudla okunempilo kokudla kwakho.

Noma kunjalo, ayikho indlela ephelele yokupheka egcina zonke izakhamzimba.

Ngokuvamile, ukupheka isikhathi esifushane emazingeni okushisa aphansi ngamanzi amancane kuzoveza imiphumela emihle kakhulu.

Ungavumeli izakhamzimba ekudleni kwakho zihambe ngomsele.