Buku Lonse Lopangira Soseji Yophika

Zamkati

• Momwe mungaphike masoseji
• Kuwira
• Kudya ndi kuphika
• Pan-frying ndi kusakaniza-kutentha
• Kukazinga mwakuya
• Kuphika
• Kodi njira yabwino kwambiri ndi iti?
• Momwe mungadziwire masoseji akamaliza
• Kodi soseji ndi wathanzi?
• Mfundo yofunika

Soseji ndi chakudya chodziwika bwino m'maiko ambiri padziko lonse lapansi.

Amapangidwa kuchokera ku nyama yapansi monga ng'ombe, nkhumba, kapena nkhuku, kuphatikiza mchere, zonunkhira, ndi zina zotsekemera. Ikhozanso kukhala ndi zodzaza, monga mikate ya mkate kapena mbewu.

Zosakaniza izi zimadzaza mu khola, kapena khungu, lopangidwa kuchokera m'matumbo kapena zinthu zina monga collagen ndi cellulose.

Chosangalatsa ndichakuti, momwe mumaphikira soseji amasintha kapangidwe ka zakudya zawo, zomwe zikutanthauza kuti njira zina zophikira ndizabwino kuposa thanzi lanu. Njira zina zitha kukulitsa kukhudzana kwanu ndi mankhwala oopsa.

Chifukwa chake, mwina mungadzifunse za njira zabwino zophikira chakudya chokoma ichi.

Nkhaniyi ikufotokoza njira zabwino kwambiri zophikira soseji.

Momwe mungaphike masoseji

Masoseji ndi chakudya chosunthika chomwe chitha kuphikidwa m'njira zambiri. Nayi mwachidule njira zina zodziwika bwino.

Kuwira

Kuwiritsa ndi imodzi mwanjira zosavuta kupanga maulalo a soseji kunyumba.

Pophika soseji, ingoikani imodzi ndi imodzi mumphika wamadzi otentha ndi kuwasiya atenthe. Soseji zophika kale zimatenga mphindi 10, pomwe zosaphika zimatha mphindi 30.

Kumbukirani kuti soseji yophika sikhala yofiirira komanso yotuwa panja. Komabe, mutha kuwayika bulauni pambuyo pake poto wowotcha ndi mafuta pang'ono.

Kumbukirani kuti maulalo a soseji okha - osati patties - omwe amatha kuwira. Ma Patties amakonzekera bwino pogwiritsa ntchito njira zina pansipa.

Kudya ndi kuphika

Kudya ndi kuphika ndi njira zonse zophikira kutentha zomwe zimagwiritsa ntchito kutentha kowuma. Kusiyanitsa kwawo kwakukulu ndikuti gwero la kutentha lili pansi pa chakudya chowotchera koma pamwamba pakuwotchera.

Kuti mupange soseji, ingoikani pa grill ndikuphika kwa mphindi 8-12, ndikuwatembenuza mphindi zochepa zilizonse mpaka atakhala ofanana.

Pakuphika, ayikeni poto yamafuta mu uvuni ndikukhazikitsa magwiridwe ake. Phikani iwo kwa mphindi zisanu musanatembenuke ndikuwaphika kwa mphindi zisanu.

Ndikoyenera kudziwa kuti kutentha kwakukulu komwe kumachitika pakudya ndi kuphika kumatha kuyambitsa mapangidwe azinthu zovulaza, monga ma heterocyclic amines (HAs), ma polycyclic onunkhira ma hydrocarbon (PAHs), ndi zotsogola zotsogola za glycation (AGEs) (,,).

Ma HA ndi ma PAH adalumikizidwa ndi chiopsezo chachikulu cha khansa zingapo, pomwe zaka za AGE zimalumikizidwa ndi chiopsezo chachikulu cha matenda monga mtima, matenda ashuga, ndi matenda akhungu (,,,).

Pan-frying ndi kusakaniza-kutentha

Kupaka ndi kutentha kumafuna kuphika kotentha kwambiri mu skillet, wok, kapena mphika. Ngakhale kukazinga kumaphatikizapo kupukusa mosalekeza kapena kusonkhezera soseji pamene akuphika, kuphika mwachisawawa sikutero.

Kupaka- kapena kusonkhezera-soseji mwachangu, ingophikani pa stovetop ndi mafuta pang'ono mpaka atakhala abulauni mbali zonse. Kutengera kukula kwake, izi zimatenga mphindi 10-15.

Mafuta abwino omwe mungasankhe ndi monga kokonati, azitona, mafuta a avocado, komanso batala, chifukwa amatha kutentha kwambiri komanso amakhala ndi micronutrients.

Mutha kuwona ngati masoseji anu amachitidwa podula kamodzi pakati. Ngati nyama ndi yolimba, ndi yokonzeka, koma ngati ili ya pinki komanso yothamanga, imafuna nthawi yochulukirapo. Kudula kapena kugwiritsira masoseji kumatha kuchepetsa nthawi yophika.

Monga kuthira ndi kuphika, soseji yopsereza kapena yowotchera kwa nthawi yayitali imatha kuwonjezera chiopsezo cha mapangidwe a HA, PAH, ndi AGE.

Kukazinga mwakuya

Kuwotcha kwambiri kumaphatikizapo kumiza kwathunthu chakudya mumafuta mukamaphika. Nthawi zambiri, soseji imadyedwa kale.

Kuti musose msuzi wouma, sungani mu kutsuka kwa mazira - kuphatikiza mazira omenyedwa ndi madzi, kirimu, kapena mkaka - kenako muwapake mu chisakanizo cha mkate kapena batter.

Thirani mafuta athanzi ngati kokonati, azitona, kapena mafuta a avocado mu fryer yakuya ndi kutentha mpaka 375 ° F (190 ° C). Fryani masoseji kwa mphindi 5 kapena mpaka mutaphika.

Mafuta omwe ali pamwambapa ndiabwino kuti awotchere kwambiri chifukwa amakonda kukhala ndi utsi wokwanira ndipo samakonzedwa kuposa njira zina.

Ngakhale soseji zouma kwambiri ndizovuta, njirayi imakulitsa kwambiri mafuta ndi ma calories. Kuphatikiza apo, kukazinga mwakuya kumatha kuwonjezera chiopsezo cha HAs, PAHs, ndi AGEs.

Mwakutero, ngati mukuyang'ana kulemera kwanu, kudya kwa kalori, kapena thanzi labwino, mungafune kupewa masoseji okazinga kwambiri.

Kuphika

Kuphika mkate ndi njira yabwino yopangira masoseji okoma, makamaka mokulira.

Choyamba, konzekerani uvuni ku 355 ° F (180 ° C) ndikuyika soseji poto. Aphikeni kwa mphindi 15-20 m'masoseji ang'onoang'ono kapena mphindi 30 mpaka 40 kwa zikuluzikulu, ndikuwatembenuza pakati kuti muwathandize bulauni wogawana komanso kuphika bwino.

Mukawona kuti masoseji anu amauma mosavuta mu uvuni, yesetsani kuwaphika kale. Izi zitha kuwathandiza kukhalabe ndi madzi mkati mukaphika.

Pali njira zambiri zophikira soseji. Zina mwanjira zotchuka kwambiri ndikuwotcha, kuphika, kukazinga, kuphika, kuphika, kuwotcha kwambiri, ndi kuphika.

Kodi njira yabwino kwambiri ndi iti?

Njira zophika zimakhudza thanzi lanu m'njira zosiyanasiyana.

Njira zophika bwino kwambiri ndizowira ndikuphika, chifukwa izi zimafunikira mafuta ochepa ndipo sizimatha kupanga mankhwala owopsa. Kumbali inayi, kukazinga mwakuya ndi njira yopanda thanzi chifukwa cha mafuta ndi mafuta owonjezera.

Pan- and stir-frying ndi njira zabwino ngati mutagwiritsa ntchito mafuta abwino, monga maolivi kapena mafuta a kokonati, ndipo musamamwe mopitirira muyeso.

Pakadali pano, kuwotcha, kuphika, ndi kuwotcha kwalumikizidwa ndikupanga mankhwala owopsa ngati HAs, PAHs, ndi AGEs, omwe amatha kuyambitsa matenda osiyanasiyana, kuphatikiza khansa.

Ngakhale zili choncho, kafukufuku akuwonetsa kuti mutha kuchepetsa kuchuluka kwa mankhwala owopsa pongotaya mafuta (mafuta omwe amatuluka mukaphika), popewa kuwotcha kapena kuda, ndikugwiritsa ntchito mafuta athanzi ngati mafuta a coconut, olive, ndi avocado ().

Ngati mukuda nkhawa ndi masoseji ophika kwambiri, yesetsani kuwaphika kale kuti muwathandize kukhala onyowa. Mwanjira imeneyi, simusowa kuphika bola mukasintha njira ina.

Momwe mungadziwire masoseji akamaliza

Soseji yophika ndivuto lofala.

Kuchita izi sikuti kumangokhudza kukoma kwa chakudya komanso kumawonjezera chiopsezo cha poizoni wazakudya, chifukwa nyama zosaphika zimatha kukhala ndi ma virus owopsa, mabakiteriya, ndi tiziromboti (8).

Ngakhale soseji imatha kukhala yotuwa panja, mkati mwake mumakhalabe yaiwisi.

Kuti mudziwe ngati zatha, mutha kuyeza kutentha kwamkati ndi thermometer yanyama. Masoseji ayenera kufika 155-165 ° F (68-74 ° C).

Kapenanso, kuwaphika musanaphike poto kapena pa grill kungatsimikizire kuti aphika bwino ndikukhalabe lonyowa.

Kuwotcha ndi kuphika ndi njira zabwino kwambiri zophikira soseji, pomwe kuyamwa kwambiri sikungakhale kathanzi chifukwa cha mafuta ndi ma calories omwe amaphatikizapo.

Kodi soseji ndi wathanzi?

Ngakhale masoseji ndi okoma, si nyama yabwino kwambiri.

Ndi mtundu wa nyama yosinthidwa, zomwe zikutanthauza kuti amasungidwa kudzera kuchiritsa, kusuta, kuthira mchere, kuyanika, kapena njira zina.

Kafukufuku wambiri amathandizira kudya nyama yosinthidwa ndi matenda osatha, monga kuthamanga kwa magazi, matenda amtima, matumbo ndi khansa yam'mimba (,,).

Mwachitsanzo, kuwunikanso maphunziro 20 mwa anthu opitilira 1.2 miliyoni omwe adalumikizidwa - koma osasinthidwa - kumwa nyama ndi chiopsezo chachikulu cha 42% cha matenda amtima ().

Komabe, maphunzirowa sawonetsa kuti nyama yophika imayambitsa izi. Amangowonetsa kuyanjana pakati pawo.

Zinthu zambiri zimathandizira kulumikizaku, kuphatikiza zotetezera zakudya, mchere wambiri, komanso mankhwala owopsa omwe amatha kupanga mukaphika (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti anthu omwe amadya nyama yosinthidwa nthawi zambiri amakhala ndi moyo wochepa wathanzi ().

Izi zati, mutha kusangalala ndi soseji nthawi ndi nthawi. Onetsetsani kuti mupewe kuwaphika kuti muchepetse chiopsezo cha mapangidwe a HA, PAH, ndi AGE.

Kuti mukhale wathanzi, yesetsani kudya soseji ndi masamba kuti muwonjezere fiber ndi micronutrients pachakudya chanu.

Ngati ndi kotheka, sankhani zinthu zomwe zimakhala ndi 85% kapena kupitilira apo pamtundu wa nyama, chifukwa izi zimakhala ndi mafuta ochepa komanso zimadzaza zochepa (15).

Monga zopangidwa ndi nyama, masoseji amatha kukulitsa chiopsezo cha matenda angapo. Komabe, mutha kuchepetsa chiopsezochi powaphika bwino ndikusankha mitundu yathanzi.

Mfundo yofunika

Soseji ikhoza kuphikidwa m'njira zosiyanasiyana.

Mwambiri, kuwira ndi kuphika ndi njira zathanzi kwambiri, chifukwa sizifuna mafuta ambiri. Komabe, kuyika pan ndi kusokosera ndi njira zabwino bola mutasankha mafuta athanzi.

Komanso, kukazinga mwakuya ndiyo njira yathanzi chifukwa cha mafuta ndi zopatsa mphamvu zomwe zimawonjezera.

Njira iliyonse yophika yomwe mungasankhe, musayese kutentha kapena kutentha masoseji anu - chifukwa izi zitha kupanga mankhwala owopsa.

Kumbukirani kuti soseji ndi nyama zina zomwe zasinthidwa zalumikizidwa ndi chiopsezo chowonjezeka cha matenda angapo, kuphatikiza khansa. Mwakutero, mungafune kuchepetsa kudya kwanu.