Kodi Masamba Achisanu Ali Ndi Thanzi Labwino?

Zamkati

• Mtengo wa zakudya
• Zowonjezera ndi zotetezera
• Zopindulitsa
• Mfundo yofunika
• Momwe Mungadulire Zipatso & Veggies

Masamba oundana nthawi zambiri amatengedwa ngati njira yotsika mtengo komanso yabwino kuposa masamba atsopano.

Nthawi zambiri amakhala otsika mtengo komanso osavuta kukonzekera komanso amakhala ndi nthawi yayitali ndipo amatha kugulidwa chaka chonse.

Komabe, mwina simungakhale otsimikiza ngati masamba achisanu atha kukhala athanzi kuwonjezera pazakudya zabwino.

Nkhaniyi ikufotokoza ngati masamba achisanu ali athanzi.

Mtengo wa zakudya

Chifukwa masamba nthawi zambiri amakhala oundana atangomaliza kukolola, nthawi zambiri amakhala ndi michere yambiri.

M'malo mwake, kafukufuku wina adawonetsa kuti masamba osungunula ndi kuzizira kwa miyezi iwiri sanasinthe kwambiri mtundu wa phytochemical ().

Komabe, kafukufuku akuwonetsa kuti kuzizira kumatha kukhudza thanzi lamasamba ndi zakudya zina mosiyanasiyana.

Mwachitsanzo, kafukufuku wina anapeza kuti broccoli wachisanu anali wokwera mu riboflavin, poyerekeza ndi broccoli watsopano, pomwe nandolo wachisanu anali wotsika mu vitamini ().

Kuphatikiza apo, pomwe nandolo wachisanu, kaloti, ndi sipinachi zinali zochepa mu beta carotene, panalibe kusiyana kwakukulu pakati pa nyemba zachisanu ndi sipinachi ().

Kafukufuku wina adawonetsa kuti kale achisanu, osaphika kale amakhala ndi ma antioxidants ochulukirapo kuposa kale, ndikuwonetsa kuti kuzizira kumatha kuwonjezera kuchuluka kwa ma antioxidant azamasamba ena (3).

Kumbali inayi, blanching imathandizanso kuchepa kwakukulu kwa michere yotentha, kuphatikiza vitamini C ndi thiamine.

Malinga ndi kafukufuku wina, mavitamini C omwe ali ndi masamba ena amatha kutsika ndi 10-80% panthawi ya blanching ndi kuzizira, ndikuwonongeka kwa michere pafupifupi 50% (4).

Kumbukirani kuti njira zina zophika, monga kuwira, kuyambitsa, ndi kuyika ma microwave, zitha kupanganso kuwonongeka kwa michere, ngakhale masamba atsopano kapena am'chitini (,).

Masamba oundana nthawi zambiri amakhala ndi michere yambiri. Komabe, kuzizira kumawonjezeranso kapena kuchepetsa phindu lamasamba ena.

Zowonjezera ndi zotetezera

Mukamasankha masamba achisanu, nthawi zonse kumakhala kofunikira kuti muwone mosamala chizindikiro chake.

Ngakhale masamba ambiri achisanu alibe zowonjezera komanso zoteteza, zina zimakhala ndi shuga kapena mchere wowonjezera.

Masamba ena achisanu amathanso kuphatikizidwa ndi msuzi woyambirira kapena zosakaniza zokometsera, zomwe zimatha kuwonjezera kununkhira koma zitha kuwonjezera kuchuluka kwa sodium, mafuta, kapena zopatsa mphamvu pomaliza pake.

Ngati mukuyesera kuchepetsa zopatsa mphamvu kapena kuchepa thupi, mungafune kudumpha masamba achisanu omwe ali ndi zopatsa kalori monga batala wa adyo, msuzi wa tchizi, kapena gravy.

Kuphatikiza apo, iwo omwe ali ndi kuthamanga kwa magazi amathanso kufunafuna mosamala zomwe zili m'masamba oundana mosamala ndikusankha mankhwala popanda mchere wowonjezera.

Kafukufuku akuwonetsa kuti kuchepa kwa sodium kungathandize kuchepetsa kuthamanga kwa magazi, makamaka kwa omwe ali ndi kuthamanga kwa magazi (,).

Ngakhale masamba ambiri achisanu alibe zowonjezera komanso zotetezera, mitundu ina imakhala ndi mchere wowonjezera, shuga, zokometsera, kapena msuzi.

Zopindulitsa

Masamba oundana nthawi zambiri amatha kukonzekera popanda kuyesetsa pang'ono, kuwapangitsa kukhala njira yachangu komanso yosavuta kwa masamba atsopano.

Amakhalanso otsika mtengo kuposa masamba atsopano ndipo amakhala ndi nthawi yayitali, kukuthandizani kuti mupeze ndalama zambiri.

Kuphatikiza apo, amapezeka chaka chonse, kutanthauza kuti mutha kusangalala ndi nyama zomwe mumakonda mosasamala kanthu kuti ali munyengo.

Kuwonjezera masamba achisanu pazakudya zanu ndi njira yosavuta yowonjezera kudya kwanu zakudya zofunika, kuphatikiza fiber, antioxidants, mavitamini, ndi mchere ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kuwonjezera kudya masamba kungaphatikizidwe ndi chiopsezo chochepa cha matenda ngati mtima, khansa, matenda ashuga amtundu wa 2, ndi zina zambiri (,,,).

Masamba achisanu ndiosavuta, okwera mtengo, ndipo amapezeka chaka chonse. Kuonjezera kudya masamba kumatha kuphatikizidwanso ndi maubwino angapo azaumoyo.

Mfundo yofunika

Ngakhale pakhoza kukhala kusiyanasiyana pang'ono pakati pa masamba osiyanasiyana ndi zakudya zina, masamba achisanu nthawi zambiri amakhala ndi thanzi lawo.

Momwe mumaphikira masamba oundana zimatha kukhudzanso michere yawo, komanso ngati ali ndi shuga wowonjezera, mchere, kapena msuzi woyambirira komanso zokometsera.

Komabe, kwakukulu, masamba achisanu atha kukhala chowonjezera chopatsa thanzi komanso chopatsa thanzi pakudya koyenera.

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