Momwe Kuphika Kumakhudzira Zakudya Zamchere

Zamkati

• Zakudya zamagetsi nthawi zambiri zimasinthidwa mukaphika
• Kuwira, kuzizira, ndi kuwononga nyama
• Kudya ndi kuphika
• Kusunga ma microwave
• Kukuwotcha ndi kuphika
• Sautéing ndi kusokosera-mwachangu
• Mwachangu
• Kutentha
• Malangizo owonjezera kusungidwa kwa michere mukamaphika
• Mfundo yofunika

Kudya zakudya zopatsa thanzi kumatha kukulitsa thanzi lanu komanso mphamvu zanu.

Chodabwitsa, njira mumaphika chakudya chanu chimakhudza kwambiri kuchuluka kwa michere yomwe ili.

Nkhaniyi ikufotokoza momwe njira zingapo zophikira zimakhudzira zakudya zomwe zili m'thupi.

Zakudya zamagetsi nthawi zambiri zimasinthidwa mukaphika

Kuphika kumawonjezera chimbudzi ndikuwonjezera kuyamwa kwa michere yambiri,,.

Mwachitsanzo, mapuloteni m'mazira ophika ndi 180% ochulukirapo kuposa omwe amabala mazira ().

Komabe, njira zina zophika zimachepetsa michere yambiri.

Zakudya zotsatirazi nthawi zambiri zimachepetsedwa mukamaphika:

• mavitamini osungunuka ndi madzi: vitamini C ndi mavitamini B - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), ndi cobalamin (B12)
• mavitamini osungunuka mafuta: mavitamini A, D, E, ndi K
• mchere: makamaka potaziyamu, magnesium, sodium, ndi calcium

Ngakhale kuphika kumathandizira kugaya komanso kuyamwa michere yambiri, kumachepetsa mavitamini ndi michere yambiri.

Kuwira, kuzizira, ndi kuwononga nyama

Kuwiritsa, kuphika, ndi kupha nyama ndi njira zofananira zophikira pamadzi.

Njira izi zimasiyana ndi kutentha kwamadzi:

• kupha anthu: zosakwana 180 ° F (82 ° C)
• kuzimiririka: Kutentha: 185-200 ° F (85-93 ° C)
• kuwira: 212 ° F (100 ° C)

Masamba nthawi zambiri amakhala ndi vitamini C, koma ambiri amatayika akamaphika m'madzi.

M'malo mwake, kuwira kumachepetsa vitamini C kuposa njira ina iliyonse yophikira. Broccoli, sipinachi, ndi letesi akhoza kutaya 50% kapena kuposa vitamini C wawo wophika (, 5).

Chifukwa vitamini C imasungunuka m'madzi ndipo imamva kutentha, imatha kutuluka m'masamba ikamizidwa m'madzi otentha.

Mavitamini a B ali ofanana ndi kutentha. Mpaka 60% ya thiamine, niacin, ndi mavitamini ena a B amatha kutayika nyama ikamavutitsidwa komanso timadziti tawo titatha.

Komabe, madzi okhala ndi timadziti akatha, 100% ya mchere ndi 70-90% ya mavitamini a B amasungidwa (6).

Kumbali ina, nsomba zowira zidawonetsedwa kuti zimasunga mafuta a omega-3 mafuta kwambiri kuposa kuwotcha kapena ma microwave ().

Ngakhale njira zophikira m'madzi zimawononga kwambiri mavitamini osungunuka m'madzi, sizimakhudza kwenikweni mafuta a omega-3.

Kudya ndi kuphika

Kudya ndi kuphika ndi njira zofananira zophika ndi kutentha kowuma.

Mukamawotcha, gwero la kutentha limachokera pansi, koma mukakazinga, limachokera kumwamba.

Kudya ndi imodzi mwanjira zodziwika bwino zophika chifukwa cha kununkhira kwakukulu komwe kumapereka chakudya.

Komabe, mpaka 40% ya mavitamini ndi michere ya B imatha kutayika pakamawotchera kapena kukuwotcha pomwe msuzi wambiri wamafuta amathira nyama (6).

Palinso nkhawa za ma polycyclic onunkhira a ma hydrocarbon (PAHs), omwe atha kupangitsa khansa yomwe imayambitsa nyama ikakulungidwa ndipo mafuta amathira pamoto.

Komabe, ofufuza apeza kuti ma PAH atha kutsika ndi 41-89% ngati zovulala zitachotsedwa ndikusuta kwa utsi ().

Kudya ndi kubotcha kumapereka chisangalalo chachikulu komanso kumachepetsa mavitamini a B. Komanso, kukazinga kumatulutsa zinthu zomwe zingayambitse khansa.

Kusunga ma microwave

Microwaving ndi njira yophika, yosavuta, komanso yotetezeka yophika.

Nthawi zophika zazifupi ndikuchepetsa kutentha kumateteza michere mu chakudya chama microwave (,).

M'malo mwake, kafukufuku apeza kuti microwaving ndiyo njira yabwino kwambiri yosungira antioxidant ntchito ya adyo ndi bowa (,).

Pakadali pano, pafupifupi 20-30% ya vitamini C m'masamba obiriwira amatayika panthawi yama microwaving, yomwe ndi yocheperako kuposa njira zambiri zophikira (5).

Microwave ndi njira yophika yotetezera yomwe imasungira michere yambiri chifukwa chakuphika kochepa.

Kukuwotcha ndi kuphika

Kukuwotcha ndi kuphika kumatanthauza kuphika chakudya mu uvuni ndi kutentha kowuma.

Ngakhale mawuwa amasinthasintha, kuwotcha ndimomwe amagwiritsidwira ntchito nyama mukamaphika buledi, muffin, keke, ndi zakudya zofananira.

Mavitamini ambiri amatayika ndi njira yophika iyi, kuphatikiza vitamini C.

Komabe, chifukwa chophika nthawi yayitali kutentha kwambiri, mavitamini a B mu nyama yokazinga amatha kutsika mpaka 40% (6).

Kuwotcha kapena kuphika sikukhudza kwambiri mavitamini ndi michere yambiri, kupatula mavitamini a B.

Sautéing ndi kusokosera-mwachangu

Ndikutumizira ndi kusakaniza, chakudya chimaphikidwa mu poto pamsana ndi kutentha kwakukulu mu mafuta kapena batala.

Njira izi ndizofanana, koma poyesa-kudya, chakudyacho chimagwedezeka nthawi zambiri, kutentha kumakhala kokwera, ndipo nthawi yophika ndi yaifupi.

Mwambiri, iyi ndi njira yabwino yokonzera chakudya.

Kuphika kwakanthawi kochepa popanda madzi kumalepheretsa kutayika kwa mavitamini a B, ndipo kuwonjezera kwa mafuta kumathandizira kuyamwa kwa mankhwala azomera ndi ma antioxidants (6,,).

Kafukufuku wina adapeza kuti kuyamwa kwa beta carotene kunali kokulirapo maulendo 6.5 mu kaloti wokazinga mopitilira kuposa yaiwisi ().

Pakafukufuku wina, magazi a lycopene adachulukanso 80% pomwe anthu amadya tomato atatumizidwa mumafuta m'malo mopanda izi ().

Kumbali inayi, kusokosera kwawonetsedwa kuti kumachepetsa kwambiri kuchuluka kwa vitamini C mu broccoli ndi kabichi wofiira (5,).

Kuwotcha ndi kusakaniza kumawonjezera kuyamwa kwa mavitamini osungunuka mafuta ndi mankhwala ena, koma amachepetsa vitamini C m'masamba.

Mwachangu

Frying imaphatikizapo kuphika chakudya mumafuta ambiri - nthawi zambiri mafuta - kutentha kwambiri. Chakudyacho nthawi zambiri chimakutidwa ndi zinyenyeswazi za batter kapena mkate.

Ndi njira yotchuka yokonzera chakudya chifukwa khungu kapena chovalacho chimasunga chisindikizo, chomwe chimatsimikizira kuti mkatimo mumakhalabe chinyezi ndikuphika wogawana.

Mafuta omwe amagwiritsidwa ntchito poyazinga amathandizanso kuti chakudya chikhale chokoma kwambiri.

Komabe, sizakudya zonse zomwe ndizoyenera kukazinga.

Nsomba zamafuta ndizo magwero abwino kwambiri a omega-3 fatty acids, omwe ali ndi maubwino ambiri azaumoyo. Komabe, mafutawa ndi osakhwima kwambiri ndipo amatha kuwonongeka kutentha kwambiri.

Mwachitsanzo, kukazinga nsomba kwawonetsedwa kuti kumachepetsa zomwe zili mu omega-3 mpaka 70-85%, pomwe kuphika kumangowonjezera zochepa (,).

Mosiyana ndi izi, kukazinga kumateteza mavitamini C ndi B mavitamini, ndipo kumawonjezeranso michere mu mbatata potembenuza wowuma kukhala wowuma ().

Mafuta akamatenthedwa ndi kutentha kwanthawi yayitali, amapangira zinthu zapoizoni zotchedwa aldehydes. Aldehydes adalumikizidwa ndi chiopsezo chowonjezeka cha khansa ndi matenda ena (21).

Mtundu wamafuta, kutentha, komanso kutalika kwa nthawi yophika kumakhudza kuchuluka kwa aldehydes omwe amapangidwa. Kuchepetsa mafuta kumathandizanso kuti aldehyde apange.

Ngati mupita pachakudya, musakumwenso, ndipo gwiritsani ntchito amodzi mwa mafuta abwinobwino mukazizuma.

Frying imapangitsa kukoma kwa chakudya kukhala kokoma, ndipo kumatha kupindulitsanso ngati mafuta athanzi agwiritsidwa ntchito. Ndibwino kuti mupewe kukazinga nsomba zamafuta ndikuchepetsa nthawi yazakudya zina.

Kutentha

Kutentha ndi imodzi mwa njira zabwino kwambiri zophikira zoteteza zakudya, kuphatikizapo mavitamini osungunuka ndi madzi, omwe samva kutentha ndi madzi (, 5, 6,).

Ochita kafukufuku apeza kuti steak broccoli, sipinachi, ndi letesi kumachepetsa mavitamini C awo mwa 9-15% (5) yokha.

Chokhumudwitsa ndichakuti masamba otenthedwa amatha kulawa. Komabe, izi ndizosavuta kukonza powonjezera zokometsera zina ndi mafuta kapena batala mukatha kuphika.

Kutentha ndi imodzi mwa njira zabwino kwambiri zophikira kusunga zakudya, kuphatikizapo mavitamini osungunuka ndi madzi.

Malangizo owonjezera kusungidwa kwa michere mukamaphika

Nawa maupangiri 10 ochepetsa kuchepa kwa michere mukamaphika:

1. Gwiritsani ntchito madzi ochepa momwe mungathere poaching kapena potentha.
2. Gwiritsani ntchito madzi otsala mu poto mutaphika masamba.
3. Onjezerani timadziti tambuyo kuchokera ku nyama yomwe imadontha mu poto.
4. Osasenda masamba mpaka mutaphika. Ndibwino kuti, musasenda konse kuti mukulitse michere yawo ndi michere.
5. Phikani masamba mumadzi ochepa kuti muchepetse kuchepa kwa mavitamini C ndi B mavitamini.
6. Yesetsani kudya masamba aliwonse ophika pasanathe tsiku limodzi kapena awiri, chifukwa mavitamini C ake amatha kupitilirabe kuchepa chakudya chophika chikuwululidwa.
7. Dulani chakudya musanaphike - musanaphike - ngati zingatheke. Chakudya chikaphikidwa chonse, chochepa chimayikidwa kutentha ndi madzi.
8. Kuphika ndiwo zamasamba kwa mphindi zochepa ngati zingatheke.
9. Mukaphika nyama, nkhuku, ndi nsomba, gwiritsani ntchito nthawi yocheperako yophika kuti muzigwiritsa ntchito bwino.
10. Musagwiritse ntchito soda mukaphika masamba. Ngakhale amathandizira kukhalabe ndi utoto, vitamini C amatayika m'malo amchere opangidwa ndi soda.

Pali njira zambiri zosungira zakudya zomwe siziperekedwe popanda kupereka kukoma kapena zina.

Mfundo yofunika

Ndikofunika kusankha njira yophika yoyenera kuti mukhale ndi thanzi labwino.

Komabe, palibe njira yabwino yophika yomwe imasungabe michere yonse.

Kawirikawiri, kuphika kwa nthawi yochepa kutentha pang'ono ndi madzi ochepa kumabweretsa zotsatira zabwino.

Musalole kuti zakudya zomwe zili mu chakudya chanu zitsike.