Zamasamba Zowuma Ndi Zathanzi?!

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"Wokazinga kwambiri" komanso "wathanzi" samafotokozedwa nthawi yomweyo Chemistry Chakudya. Mfundo zazikuluzikulu: Frying masamba m'mafuta a maolivi omwe sanagwiritsidwe ntchito amawapangitsa kukhala opatsa thanzi kuposa kuwira kapena njira zina zophikira, malipoti Sayansi Yotchuka. Chabwino, monga ngati.

Um, ndiye zingatheke bwanji? Izi zimapangitsa kuti ma antioxidants ambiri azitengedwa kuchokera ku mafuta osapitilira mafuta kupita kuzamasamba mukamaphika (zambiri pazofunikira zamafuta a maolivi).

Pakafukufukuyu, ofufuza amawotcha kwambiri mbatata, tomato, biringanya, ndi dzungu m'mafuta a maolivi omwe sanawonjezeke. Amawaphika m'madzi akale komanso mumafuta ndi madzi. Adapeza kuti poyerekeza ndi nyama yankhumba zosaphika, kukazinga mwakuya komanso kuyamwa kumadzetsa mafuta ndi ma calories (duh) komanso milingo yayikulu ya phenols, zinthu zomwe zimalumikizidwa ndikupewa matenda ena. Kuwiritsa mbali inayi (kaya ndi mafuta kapena opanda) kunapangitsa kutsika kapena kusasintha kwa ma phenol poyerekeza ndi mtundu wowawayo.

Frying mu EVOO inali njira yomwe idakulitsa kwambiri ma phenols, ndikupangitsa "kusintha kophika," Cristina Samaniego Sánchez, Ph.D., wolemba kafukufukuyu adati munyuzipepalayi.

Zachidziwikire, ma antioxidants amalimbana ndimankhwala osokoneza bongo aulere, kuthandiza kupewa ma khansa ena, kulimbikitsa chitetezo cha mthupi lanu, ndi zina zambiri. Koma pankhaniyi, mwina sioyenera mafuta owonjezera, atero a Keri Gans, RD, wolemba Zakudya Zazing'ono Zosintha. "Anthu ambiri amatha kupeza phenols wochuluka pakungodya zipatso zosiyanasiyana, nyama zamasamba, mbewu zonse, nyemba, komanso zakumwa zina, monga vinyo, khofi, ndi tiyi," akutero.

Ndiye, njira yabwino yophikira ndi iti? "Kusautsa mu masupuni ochepa chabe a mafuta kudzachepetsa kuchuluka kwa mafuta owonjezera ndikuwonjezera ma phenols, kotero ndizopambana," akutero Toby Amidor, RD. Kitchen ya Greek Yogurt. (Mukufuna kusintha? Nawa mafuta 8 a azitona abwino ophikira nawo.)

Gans amalimbikitsanso kuwawotcha ndi mafuta a azitona chabe kapena kungowawotcha. Koma kumapeto kwa tsikulo, njira yabwino yophika nyama yanu ndi njira iliyonse yomwe mumawakondera kwambiri, akutero. "Malingana ngati sizowuma kwambiri kapena kusungunuka ndi mafuta owonjezera, monga batala kapena tchizi," ndiko kuti. Tinali ndikumverera kuti ichi chinali chabwino kwambiri kuti chikhale chowona.

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