Ingabe Ukudla Okuluhlaza Kuphilile Kunokudla Okuphekiwe?

-Delile

• Kuyini Ukudla Okungavuthiwe?
• Ukupheka Kungabhubhisa Ama-Enzyme Ekudleni
• Amanye amavithamini ancibilika emanzini alahlekile enqubeni yokupheka
• Ukudla Okuphekiwe Kungaba lula ukuhlafuna nokugaya
• Ukupheka Kwandisa Amandla E-Antioxidant Eminye Imifino
• Ukupheka kubulala amagciwane ayingozi kanye nezilwanyana ezincane
• Kungancika ekudleni
• Ukudla Okuluhlaza Okunempilo
• Ukudla Okunempilo Kuphekiwe
• Okusemqoka

Ukupheka ukudla kungathuthukisa ukunambitheka kwayo, kodwa futhi kuguqula okuqukethwe okunomsoco.

Kuyathakazelisa ukuthi amanye amavithamini ayalahleka lapho ukudla kuphekwa, kanti amanye atholakala kakhulu ukuze umzimba wakho uwasebenzise.

Abanye bathi ukudla ngokuyinhloko okuluhlaza kuyindlela eya empilweni engcono. Kodwa-ke, okunye ukudla okuphekiwe kunezinzuzo ezicacile zokudla okunempilo.

Lo mbhalo ukhuluma ngezinzuzo zokudla okuluhlaza nokuphekiwe.

Kuyini Ukudla Okungavuthiwe?

Ukudla okuluhlaza ukudla okungaphekiwe noma okungalungiswa.

Yize kunamazinga ahlukahlukene okudla okuluhlaza, konke lokhu kubandakanya ukudla ikakhulukazi okungashiswanga, okungaphekiwe nokungalungiswa. Ngokuvamile, ukudla kokudla okuluhlaza kwenziwa okungenani ukudla okungu-70% okuluhlaza.

Ukudla kuvame ukufaka ukudla okuvutshiwe, okusanhlamvu okuhlumekile, amantongomane nembewu, ngaphezu kwezithelo nemifino eluhlaza.

Abadla ukudla okuluhlaza abaningi badla ukudla okudla imifino noma imifino, kususa imikhiqizo yezilwane futhi kudla kakhulu ukudla okuluhlaza okwezitshalo. Kodwa-ke, inani elincane lisebenzisa nemikhiqizo yobisi eluhlaza, inhlanzi kanye nenyama eluhlaza.

Abameli bathi ukudla okuluhlaza kunomsoco kakhulu kunokudla okuphekiwe ngoba ama-enzyme, kanye nezinye izakhi zomzimba, kuyabulawa ngenkathi kuphekwa. Abanye bakholelwa ukuthi ukudla okuphekiwe empeleni kunobuthi.

Ngenkathi kunezinzuzo ezithile ezicacile zokudla izithelo nemifino eluhlaza, kukhona nezinkinga ezingaba khona ngokudla okuluhlaza.

Ukudla okuqinile kokudla okuluhlaza kunzima kakhulu ukulandela, futhi inani labantu abanamathela ekudleni okuluhlaza ngokuphelele esikhathini eside lincane kakhulu.

Ngaphezu kwalokho, okunye ukudla kuqukethe amabhaktheriya ayingozi namagciwane aqedwa kuphela ngokupheka. Ukudla ukudla okuluhlaza ngokuphelele okubandakanya inhlanzi nenyama kuza nengozi yokuba nokugula okuphatheka ekudleni.

Isifinyezo:

Ukudla okuluhlaza kungabandakanya ukudla izithelo nemifino eluhlaza kakhulu. Ukudla ukudla okuluhlaza kunezinzuzo ezithile, kepha kukhona nezinkinga ezingaba khona.

Ukupheka Kungabhubhisa Ama-Enzyme Ekudleni

Uma udla ukudla, ama-enzyme wokugaya ukudla asemzimbeni wakho asiza ukukuhlukanisa kube ngama-molecule angangena (1).

Ukudla okudlayo kuqukethe nama-enzyme asiza ukugaya ukudla.

Ama-enzyme azwela ukushisa futhi ayasebenza kalula uma evezwa amazinga okushisa aphezulu. Eqinisweni, cishe wonke ama-enzyme ayasebenza emazingeni okushisa angaphezu kuka-117 ° F (47 ° C) (,).

Lesi ngesinye sezimpikiswano eziyinhloko esivuna ukudla okuluhlaza okotshani. Lapho ama-enzyme wokudla eguqulwa ngesikhathi senqubo yokupheka, ama-enzyme amaningi ayadingeka emzimbeni wakho ukukugaya.

Abaxhasi bokudla okuluhlaza-ukudla bathi lokhu kufaka ingcindezi emzimbeni wakho futhi kungaholela ekusweleni kwe-enzyme. Kodwa-ke, azikho izifundo zesayensi zokuxhasa lesi simangalo.

Abanye ososayensi bathi inhloso enkulu yama-enzyme wokudla ukondla ukukhula kwesitshalo - hhayi ukusiza abantu ukuthi basigaye.

Ngaphezu kwalokho, umzimba womuntu ukhiqiza ama-enzyme adingekayo ukugaya ukudla. Futhi umzimba uyamunca uphinde uwakhiphe kabusha amanye ama-enzyme, okwenza kungabi lula ukuthi ukugaya ukudla kuzoholela ekusweleni kwe-enzyme (,).

Ngaphezu kwalokho, isayensi ayikakhombisi noma yimiphi imiphumela emibi yezempilo yokudla ukudla okuphekwe okunama-enzyme akhonjisiwe.

Isifinyezo:

Ukudla okuphekwayo kuvimbela ama-enzyme atholakala kuzo. Kodwa-ke, abukho ubufakazi bokuthi ama-enzyme okudla abamba iqhaza empilweni engcono.

Amanye amavithamini ancibilika emanzini alahlekile enqubeni yokupheka

Ukudla okuluhlaza kungahle kucebe izakhamzimba ezithile kunokudla okuphekiwe.

Ezinye izakhi zomzimba zikhutshazwa kalula noma zingakhipha ukudla ngesikhathi senqubo yokupheka. Amavithamini ancibilika emanzini, njengevithamini C kanye namavithamini B, atholakala ngokukhethekile ekulahlekelweni ngesikhathi sokupheka (,,, 9,).

Eqinisweni, imifino ebilayo ingakunciphisa okuqukethwe amavithamini ancibilikiswa ngamanzi ngokufika ku-50-60% (, 9,).

Amanye amaminerali novithamini A nakho kuyalahleka ngesikhathi sokupheka, yize kungenani elincane. Amavithamini ancibilikiswa ngamafutha u-D, E no-K akuthinteki kakhulu ekuphekeni.

Ukubilisa kubangela ukulahleka okukhulu kwezakhi zomzimba, kuyilapho ezinye izindlela zokupheka zilondoloza kahle okuqukethwe kokudla okunomsoco.

Ukuthosa, ukuwosa nokuwuthosa ezinye zezindlela ezinhle kakhulu zokupheka imifino uma kukhulunywa ngokugcina izakhamzimba (,,,).

Okokugcina, ubude besikhathi lapho ukudla kuvezwa ukushisa kuthinta okuqukethwe kwakho okunomsoco. Uma ukudla kuphekwa isikhathi eside, kukhulu ukulahleka kwezakhamzimba (9).

Isifinyezo:

Ezinye izakhi zomzimba, ikakhulukazi amavithamini ancibilikiswa ngamanzi, zilahleka ngesikhathi sokupheka. Izithelo nemifino eluhlaza kungaqukatha izakhi zomzimba ezinjengevithamini C no-B amavithamini.

Ukudla Okuphekiwe Kungaba lula ukuhlafuna nokugaya

Ukuhlafuna kuyisinyathelo sokuqala esibalulekile enqubeni yokugaya ukudla. Isenzo sokuhlafuna sidabula izingcezu ezinkulu zokudla zibe yizinhlayiyana ezincane ezingagaywa.

Ukudla okuhlafunwa ngendlela engafanele kunzima kakhulu emzimbeni ukugaya futhi kungaholela kuphethiloli nasekuqunjweni. Ngokwengeziwe, kudinga amandla nomzamo omkhulu kakhulu ukuhlafuna kahle ukudla okuluhlaza kunokukuphekiwe ().

Inqubo yokupheka ukudla idiliza eminye imicu yayo futhi itshale izindonga zamangqamuzana, okwenza kube lula emzimbeni ukugaya nokumunca izakhamzimba ().

Ukupheka nakho kuthuthukisa ukunambitheka nephunga lokudla, okwenza kukuthokozele kakhulu ukukudla.

Yize isibalo sabadla ukudla okuluhlaza abadla inyama eluhlaza sincane, inyama kulula ukuyihlafuna futhi igaye lapho iphekiwe ().

Ukupheka kahle okusanhlamvu nemidumba akugcini nje ngokuthuthukisa ukugayeka kwawo, kodwa futhi kunciphisa inani lama-anti-nutrient aqukethe. Ama-anti-izakhi ziyizinhlanganisela ezivimbela amandla omzimba okuthola izakhamzimba ekudleni kwezitshalo.

Ukugayeka kokudla kubalulekile ngoba umzimba wakho ungathola izinzuzo zezempilo kuphela uma ukwazi ukumunca izakhamzimba.

Okunye ukudla okuphekiwe kunganikeza umzimba izakhamzimba eziningi kunezinye zazo ezingaphekiwe ngoba kulula ukuhlafuna nokugaya.

Isifinyezo:

Ukudla okuphekiwe kulula ukuhlafuna futhi kugaye kunokudla okuluhlaza. Ukugaya ukudla okufanele kuyamunca izakhi zokudla.

Ukupheka Kwandisa Amandla E-Antioxidant Eminye Imifino

Ucwaningo lukhombisile ukuthi ukupheka imifino kwandisa ukutholakala kwama-antioxidants afana ne-beta-carotene ne-lutein (,).

I-beta-carotene iyi-antioxidant enamandla umzimba oguqula ube uvithamini A.

Ukudla okunothe ku-beta-carotene kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo ().

I-antioxidant lycopene nayo imuncwa kalula ngumzimba wakho uma uyithola ekudleni okuphekiwe esikhundleni sokudla okuluhlaza ().

ILycopene ihlotshaniswe nokwehla kwengozi yomdlavuza wesinye emadodeni kanye nengozi ephansi yesifo senhliziyo (,).

Olunye ucwaningo luthole ukuthi ukupheka utamatisi kunciphise okuqukethwe kwawo uvithamini C ngama-29%, kanti okuqukethwe kwawo kwe-lycopene kuphindwe kabili ngaphakathi kwemizuzu engama-30 yokupheka. Futhi, inani eliphelele le-antioxidant yamatamatisi lenyuke ngaphezulu kwe-60% ().

Olunye ucwaningo luthole ukuthi ukupheka kwandisa amandla e-antioxidant kanye nokuqukethwe kwamakhemikhali ezitshalo atholakala kuzaqathe, i-broccoli ne-zucchini ().

Ama-antioxidants abalulekile ngoba avikela umzimba kuma-molecule ayingozi abizwa ngama-radicals amahhala. Ukudla okunothe ngama-antioxidants kuhlotshaniswa nengozi ephansi yezifo ezingamahlalakhona ().

Isifinyezo:

Ukupheka imifino yakho kungenza ama-antioxidants athile atholakale emzimbeni wakho kunokudla okuluhlaza.

Ukupheka kubulala amagciwane ayingozi kanye nezilwanyana ezincane

Kungcono ukudla ukudla okuthile okuphekiwe, njengoba izinhlobo ezingavuthiwe zingaqukatha amagciwane ayingozi. Ukupheka ukudla kubulala amagciwane angadala ukugula okubangelwa ukudla ().

Kodwa-ke, izithelo nemifino ngokuvamile kuphephile ukuthi kungadliwa kungavuthiwe, inqobo nje uma kungangcolisiwe.

Isipinashi, ulethisi, utamatisi kanye namahlumela aluhlaza ngezinye zezithelo nemifino evame ukungcoliswa ngamagciwane (28).

Inyama eluhlaza, inhlanzi, amaqanda kanye nobisi ngokuvamile kuqukethe amabhaktheriya angakugulisa (,).

E. coli, Salmonella, IListeria futhi I-Campylobacter ngamanye amabhaktheriya ajwayelekile kakhulu atholakala ekudleni okuluhlaza ().

Amagciwane amaningi awakwazi ukusinda emazingeni okushisa angaphezu kuka-140 ° F (60 ° C). Lokhu kusho ukuthi ukupheka kubulala amagciwane ngempumelelo futhi kunciphisa ubungozi bokugula okubangelwa ukudla ().

Ubisi olukhiqizwe ezentengiselwano lunamathiseli, okusho ukuthi seluchayeke ekushiseni ukuze kubulale noma yimaphi amabhaktheriya ayingozi ongawaqukethe (32).

Akunconywa ukuthi kudliwe inyama eluhlaza, engaphekiwe, amaqanda noma ubisi. Uma ukhetha ukudla lokhu kudla kungavuthiwe, qiniseka ukuthi ukudla kwakho kukusha futhi ukuthenge kumthombo othembekile ().

Isifinyezo:

Ukupheka ukudla kubulala amagciwane angadala izifo ezithwalwa ukudla. Lokhu kusebenza ikakhulukazi enyameni, amaqanda kanye nobisi.

Kungancika ekudleni

Ukudla okuluhlaza ngokuphelele noma okuphekwe ngokuphelele akunakulungiswa yisayensi.

Lokho kungenxa yokuthi izithelo nemifino engaphekiwe nephekiwe inezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ingozi ephansi yezifo ezingamahlalakhona (33).

Iqiniso ngukuthi noma ngabe ukudla kufanele kusetshenziswe kungavuthiwe noma kuphekiwe kungaxhomeka ekudleni.

Nazi izibonelo ezimbalwa zokudla okunempilo eluhlaza noma okuphekwe okunempilo:

Ukudla Okuluhlaza Okunempilo

• I-broccoli: I-broccoli eluhlaza iqukethe imali ephindwe kathathu yenani le-sulforaphane, isakhi sokulwa nomdlavuza, kune-broccoli ephekiwe (,).
• Iklabishi: Ukupheka iklabishi kubulala i-enzyme myrosinase, ebamba iqhaza ekuvikeleni umdlavuza. Uma ukhetha ukupheka iklabishi, kwenze isikhashana ().
• Anyanisi: U-anyanisi oluhlaza yi-anti-platelet agent, enikela ekuvikeleni izifo zenhliziyo. Ukupheka anyanisi kunciphisa lo mphumela omuhle (, 38).
• Ugaliki: Izinhlanganisela zesulfure ezitholakala kugalikhi oluhlaza zinezinto ezilwa nomdlavuza. Ukupheka ugarlic konakalisa lezi zinhlanganisela zesulfure ().

Ukudla Okunempilo Kuphekiwe

• I-asparagus: I-asparagus yokupheka idiliza izindonga zayo zamangqamuzana ezinemicu, okwenza i-folate namavithamini A, C no-E atholakale kakhulu ukuze angene.
• Amakhowe: Ukupheka amakhowe kusiza ukwehlisa isithunzi i-agaritine, i-carcinogen engahle itholakale kumakhowe. Ukupheka kusiza nokukhulula i-ergothioneine, i-mushroom antioxidant enamandla (,).
• Isipinashi: Izakhamzimba ezinjenge-iron, i-magnesium, i-calcium ne-zinc zitholakala kakhulu ukumunca lapho isipinashi siphekiwe.
• Utamatisi: Ukupheka kukhulisa kakhulu i-antioxidant lycopene kutamatisi ().
• Izaqathe: Izaqathe eziphekiwe ziqukethe i-beta-carotene eningi kunezinqathe ezingavuthiwe ().
• Amazambane: Isitashi kumazambane sicishe singagayeki kuze kuphekwe amazambane.
• Imidumba: Imidumba eluhlaza noma engaphekiwe iqukethe ubuthi obuyingozi obubizwa ngokuthi ama-lectin. Ama-Lectin aqedwa ngokumunca nokupheka okufanele.
• Inyama, inhlanzi nezinkukhu: Inyama eluhlaza, inhlanzi nezinkukhu kungaqukatha amagciwane angadala izifo ezithwalwa ukudla.Ukupheka lokhu kudla kubulala amagciwane ayingozi.

Isifinyezo:

Okunye ukudla kungcono ukukudla kungaphekiwe, kanti okunye kunempilo uma kuphekiwe. Yidla inhlanganisela yokudla okuphekiwe nokuluhlaza ukuze uthole izinzuzo eziningi zezempilo.

Okusemqoka

Okunye ukudla kunomsoco xa udliwa ungaphekiwe, kanti okunye kunomsoco kakhulu ngemuva kokuphekwa.

Kodwa-ke, akudingekile ukulandela ukudla okuluhlaza ngokuphelele ukuze ube nempilo enhle.

Ukuze uthole izinzuzo eziningi zezempilo, yidla ukudla okwehlukahlukene okuphekiwe futhi okuphekiwe okunomsoco.