Kodi Njira Yabwino Kwambiri Kuphika ndi Kudya Mazira Ndi Chiyani?

Zamkati

• Kuwunikiranso njira zosiyanasiyana zophikira
• Wophika
• Kutetezedwa
• Yokazinga
• Zophika
• Anathamanga
• Omelet
• Kusungunuka
• Kuphika kumapangitsa kuti michere ina ipukuke kwambiri
• Kuphika kwambiri kungawononge zakudya zina
• Kuphika kotentha kwambiri kumachepetsa cholesterol m'mazira
• Malangizo 5 ophika mazira athanzi
• 1. Sankhani njira yophika yotsika kwambiri
• 2. Aphatikizeni ndi masamba
• 3. Fryani iwo mu mafuta omwe amakhala okhazikika kutentha kwambiri
• 4. Sankhani mazira abwino kwambiri omwe mungakwanitse
• 5. Osaziziritsa
• Mfundo yofunika
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Mazira ndi chakudya chotchipa koma chopatsa thanzi modabwitsa.

Amakhala ndi ma calories ochepa, koma ali ndi:

• mapuloteni
• mavitamini
• mchere
• mafuta athanzi
• zosiyanasiyana kufufuza michere

Izi zati, momwe mumakonzera mazira anu zimatha kukhudza michere yawo.

Nkhaniyi ikufotokoza njira zabwino kwambiri zophikira ndi kudya mazira.

Kuwunikiranso njira zosiyanasiyana zophikira

Mazira ndi okoma komanso osunthika kwambiri.

Zitha kuphikidwa m'njira zosiyanasiyana ndipo ndizosavuta kuphatikiza ndi zakudya zina zathanzi, monga masamba.

Kuwaphika kumawononganso mabakiteriya aliwonse owopsa, kuwapangitsa kukhala otetezeka kudya.

Nayi kuwonongeka kwa njira zodziwika bwino zophikira:

Wophika

Mazira owira mosaphika amawaphika m'matumba awo mumphika wamadzi otentha kwa mphindi 6-10, kutengera momwe mumaphikira bwino yolk.

Mukamaphika motalika, yolk imakhala yolimba.

Kutetezedwa

Mazira otsekedwa amaphikidwa m'madzi ozizira pang'ono.

Aphwanyidwa mumphika wamadzi otentha pakati pa 160-180 ° F (71-82 ° C) ndikuphika kwa mphindi 2.5-3.

Yokazinga

Mazira okazinga amatsegulidwa mu poto yotentha yomwe imakhala ndi mafuta ophikira.

Mutha kuwaphika "mbali yakumwamba," zomwe zikutanthauza kuti dzira ndi lokazinga mbali imodzi, kapena "mosavuta," zomwe zikutanthauza kuti dzira ndi lokazinga mbali zonse.

Zophika

Mazira ophika amawaphika mu uvuni wotentha mu mbale yopanda pansi mpaka dzira litakhazikika.

Anathamanga

Mazira ophwanyidwa amamenyedwa mu mbale, kutsanulira mu poto yotentha, ndikuyendetsa moto wochepa mpaka atakhala.

Omelet

Kupanga omelet, mazira amamenyedwa, amathiridwa mu poto yotentha, ndikuphika pang'onopang'ono pamoto wochepa mpaka atakhazikika.

Mosiyana ndi mazira opukutidwa, omelet samagwedezeka ikakhala poto.

Kusungunuka

Ma microwaves atha kugwiritsidwa ntchito kuphika mazira m'njira zosiyanasiyana. Zimatenga nthawi yocheperako kuphika mazira mu microwave kuposa momwe zimakhalira pachitofu.

Komabe, nthawi zambiri sichinthu chabwino kwa mazira a microwave omwe akadali mkati mwa zipolopolo zawo. Izi ndichifukwa choti kukakamizidwa kumatha kukula mwachangu, ndipo amatha kuphulika (,).

Mazira amatha kuphikidwa m'njira zosiyanasiyana, kuphatikiza kuwira, kupha nyama mwachangu, kukazinga, kuphika, ndi kuthamanga.

Kuphika kumapangitsa kuti michere ina ipukuke kwambiri

Kuphika mazira kumawapangitsa kukhala otetezeka kudya, komanso kumapangitsa kuti zina mwazakudya zawo zikhale zosavuta kukumba.

Chitsanzo chimodzi cha izi ndi mapuloteni m'mazira.

Kafukufuku wasonyeza kuti imakhala yosavuta kwambiri ikatenthedwa ().

M'malo mwake, kafukufuku wina adapeza kuti thupi la munthu limatha kugwiritsa ntchito 91% ya protein m'mazira ophika, poyerekeza ndi 51% yokha m'mazira aiwisi ().

Kusintha uku mukugaya kumaganiziridwa kuti kumachitika chifukwa kutentha kumayambitsa kusintha kwamapuloteni a dzira.

Mu mazira aiwisi, mapuloteni akuluakulu amapatukana wina ndi mzake ndipo amadziphatika muzinthu zovuta, zopotoka.

Mapuloteni akamaphikidwa, kutentha kumathetsa zomangira zomwe sizili bwino.

Mapuloteniwo amapanga mgwirizano watsopano ndi mapuloteni ena owazungulira. Zomangira zatsopanozi mu dzira lophika ndizosavuta kuti thupi lanu lizigaya.

Mutha kuwona kusintha uku kukuchitika dzira loyera ndi yolk zimasintha kuchokera ku gel yolimba ndikukhala yolimba komanso yolimba.

Puloteni m'mazira osaphika amathanso kusokoneza kupezeka kwa micronutrient biotin.

Mazira ndimagwero abwino a biotin, omwe ndi michere yofunikira yomwe imagwiritsidwa ntchito pamafuta ndi shuga. Amadziwikanso kuti vitamini B7, kapena vitamini H.

Mu mazira aiwisi, mapuloteni azungu azungu otchedwa avidin amamangiriza ku biotin, ndikupangitsa kuti thupi lanu lisapezeke.

Komabe, mazira akaphikidwa, kutentha kumapangitsa kusintha kwa avidin, kuzipangitsa kukhala zosagwira pomanga biotin. Izi zimapangitsa biotin kukhala yosavuta kuyamwa ().

Mfundo Yofunika: Kuphika mazira kumapangitsa kuti mapuloteni omwe ali mmenemo azidya kwambiri. Zimathandizanso kuti vitamini biotin ipezeke kwambiri kuti thupi lanu ligwiritse ntchito.

Kuphika kwambiri kungawononge zakudya zina

Ngakhale kuphika mazira kumapangitsa kuti zakudya zina zikhale zomangika, zimatha kuwononga zina.

Izi si zachilendo. Kuphika zakudya zambiri kumapangitsa kuchepa kwa michere, makamaka ngati yophikidwa kutentha kwambiri kwakanthawi.

Kafukufuku adasanthula zodabwitsazi m'mazira.

Kafukufuku wina anapeza kuti mazira ophika amachepetsa mavitamini A awo mozungulira 17-20% ().

Kuphika kumathandizanso kuchepetsa kuchuluka kwa ma antioxidants m'mazira (,,).

Kafukufuku wina adapeza kuti njira zophikira wamba, kuphatikiza mazira a microwave, kuwira, ndi kukazinga, zimachepetsa kuchuluka kwa ma antioxidants ena mwa 6-18% ().

Ponseponse, nthawi yayifupi yophika (ngakhale kutentha kwambiri) yawonetsedwa kuti imakhala ndi michere yambiri.

Kafukufuku wasonyeza kuti mazira akaphikidwa kwa mphindi 40, atha kutaya 61% ya vitamini D, poyerekeza ndi 18% akawotchedwa kapena kuwira kwa kanthawi kochepa ().

Komabe, ngakhale kuphika mazira kumachepetsa michereyi, mazira akadali ndi mavitamini ndi ma antioxidants ().

Kuphika mazira kumachepetsa mavitamini ndi antioxidant. Komabe, akadali ndi michere yambiri.

Kuphika kotentha kwambiri kumachepetsa cholesterol m'mazira

Mazira a mazira ali ndi cholesterol yambiri.

M'malo mwake, dzira limodzi lalikulu limakhala ndi 212 mg ya cholesterol, yomwe ndi 71% ya omwe adalimbikitsidwa kumwa 300 mg patsiku (12).

Pakali pano palibe malire omwe angalimbikitsidwe pakudya mafuta m'thupi tsiku lililonse ku United States.

Komabe, mazira akaphikidwa kutentha kwambiri, cholesterol yomwe ili mmenemo imatha kukhala yamadzimadzi ndikupanga mankhwala omwe amadziwika kuti oxysterols (,).

Izi ndizodetsa nkhawa anthu ena, chifukwa cholesterol ndi ma oxysterols m'magazi amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima (,).

Zakudya zomwe zimakhala ndi cholesterol yokhala ndi oxidized ndi oxysterols zimaganiziridwa kuti zimathandizira m'magazi amtunduwu ().

Zakudya zazikulu za cholesterol wokhala ndi oxidized atha kukhala zakudya zokazinga, monga nkhuku yokazinga, nsomba, ndi batala la ku France ().

Ndikofunikanso kudziwa kuti cholesterol yomwe imadzazidwa mthupi imaganiziridwa kuti ndi yowopsa kuposa cholesterol yomwe mumadya ().

Chofunika koposa, kafukufuku sanawonetse kulumikizana pakati pakudya mazira ndi chiwopsezo chowonjezeka cha matenda amtima mwa anthu athanzi (,,,,,).

Kuphika kotentha kwambiri kumatha kusungitsa cholesterol m'mazira. Komabe, kudya mazira sikunalumikizidwe ndi chiwopsezo chowonjezeka cha matenda amtima mwa anthu athanzi.

Malangizo 5 ophika mazira athanzi

Mazira ndiopatsa thanzi, koma mutha kupanga mazira anu kukhala athanzi.

Nawa maupangiri asanu ophika mazira athanzi kwambiri:

1. Sankhani njira yophika yotsika kwambiri

Ngati mukuyesera kuchepetsa ma calories, sankhani mazira otsekedwa kapena owiritsa.

Njira zophika izi sizowonjezera mafuta owonjezera, chifukwa chake chakudyacho chimakhala chotsika kwambiri kuposa mazira okazinga kapena ophwanyika kapena omelet.

2. Aphatikizeni ndi masamba

Mazira amayenda bwino kwambiri ndi masamba.

Izi zikutanthauza kuti kudya mazira ndi mwayi wabwino wopititsa patsogolo masamba anu komanso kuwonjezera mavitamini ndi mavitamini pachakudya chanu.

Malingaliro ena osavuta akuphatikizira kuwonjezera masamba omwe mungasankhe mu omelet kapena mazira ophwanyika, monga momwe zilili.

Kapena ingophikani mazira mulimonse momwe mungafunire ndikukhala ndi masamba kumbali.

3. Fryani iwo mu mafuta omwe amakhala okhazikika kutentha kwambiri

Mafuta abwino kwambiri ophika potentha kwambiri, monga poto, ndi omwe amakhalabe okhazikika kutentha kwambiri ndipo samapatsa oxidize mosavuta kuti apange mawonekedwe owopsa aulere.

Zitsanzo zosankha bwino ndi monga mafuta a avocado ndi mafuta a mpendadzuwa. Ngati mukugwiritsa ntchito maolivi osapitirira namwali kapena mafuta a kokonati, ndibwino kuphika pamazizira otsika kuposa 410 ° F (210 ° C) ndi 350 ° F (177 ° C), motsatana.

4. Sankhani mazira abwino kwambiri omwe mungakwanitse

Zinthu zingapo, kuphatikiza njira zaulimi komanso zakudya za nkhuku, zimatha kusokoneza mazira azakudya ().

Mwambiri, mazira omwe amakwezedwa msipu ndi organic amaganiziridwa kuti ndiopatsa thanzi kuposa mazira omwe amakhala khola komanso opangidwa moyenera.

Nkhaniyi imafotokoza mwatsatanetsatane za kusiyana kwa zakudya pakati pa mazira omwe amapangidwa m'njira zosiyanasiyana.

5. Osaziziritsa

Mukaphika mazira anu motalika komanso otentha, m'pamene mungataye zakudya zambiri.

Kugwiritsa ntchito kutentha kwanthawi yayitali kumawonjezeranso kuchuluka kwa mafuta omwe ali ndi mafuta m'thupi, makamaka makamaka pakuphika.

Kuti mazira anu akhale athanzi momwe mungathere, sankhani njira yophika yotsika kwambiri, muwaphatikize ndi ndiwo zamasamba, muziwaphika mumafuta osakhazikika, ndipo musawadye.

Mfundo yofunika

Ponseponse, njira zophika zazifupi komanso zotentha zimayambitsa kuchepa kwa mafuta m'thupi mwa cholesterol ndipo zimathandizira kusunga zakudya zambiri za dzira.

Pachifukwa ichi, mazira otsekemera komanso owiritsa (mwina olimba kapena ofewa) atha kukhala athanzi kwambiri kudya. Njira zophika izi sizikuwonjezeranso zopatsa mphamvu zosafunikira.

Zonse zomwe zikunenedwa, kudya mazira nthawi zambiri kumakhala kwabwino kwambiri, ngakhale mutawaphika.

Chifukwa chake mungangofuna kuphika ndikudya momwe mumakondera kwambiri osangoganizira zazing'onozing'ono.

Zambiri za mazira:

• Ubwino Wapamwamba Wa 10 Waumoyo Wokudya Mazira
• Mazira ndi Cholesterol - Kodi Mutha Kudya Mazira Angati?
• Chifukwa Chomwe Mazira Ndiwo Kupha Chakudya Chochepetsa Kunenepa
• Kodi Mazira Athunthu Ndi Mazira Awoyipa Kwa Inu, kapena Pabwino?

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse