Kodi Chakudya Chosaphika Ndi Choposa Chakudya Chophika?

Zamkati

• Kodi Chakudya Chosaphika Ndi Chiyani?
• Kuphika Kutha Kuwononga Mavitamini mu Chakudya
• Mavitamini Ena Osungunuka Ndi Madzi Atayika Pakuphika
• Zakudya Zophika Zitha Kukhala Zosavuta Kutafuna ndi Kupukusa
• Kuphika kumawonjezera mphamvu ya Antioxidant ya masamba ena
• Kuphika Kumapha Mabakiteriya Oipa ndi Tizilombo Tating'onoting'ono
• Zitha Kutengera Chakudya
• Zakudya Zomwe Ndi Zathanzi
• Zakudya Zomwe Ndi Zathanzi Zophikidwa
• Mfundo Yofunika Kwambiri

Kuphika kumawonjezera kukoma kwake, komanso kumasintha zakudya.

Chosangalatsa ndichakuti, mavitamini ena amatayika chakudya chikaphika, pomwe ena amapezeka kuti agwiritse ntchito thupi lanu.

Ena amati kudya zakudya zosaphika ndiye njira yopezera thanzi. Komabe, zakudya zina zophika zimakhala ndi thanzi labwino.

Nkhaniyi ikufotokoza zaubwino wazakudya zosaphika komanso zophika.

Kodi Chakudya Chosaphika Ndi Chiyani?

Zakudya zosaphika ndi zakudya zomwe sizinaphikidwe kapena kukonzedwa.

Ngakhale pali zakudya zosiyanasiyana zosaphika, zonsezi zimaphatikizapo kudya zakudya zosapsa, zosaphika komanso zosasinthidwa. Mwambiri, chakudya chosaphika chimapangidwa ndi 70% yazakudya zosaphika.

Zakudyazi nthawi zambiri zimaphatikizira zakudya zofufumitsa, njere zophuka, mtedza ndi mbewu, kuphatikiza zipatso ndi ndiwo zamasamba zosaphika.

Odyera ambiri osaphika amadya zamasamba kapena zamasamba, kuchotsa zinthu zanyama ndikudya zakudya zamasamba zosaphika. Komabe, owerengeka amathanso kudya mkaka wosaphika, nsomba komanso nyama yaiwisi.

Amilandu amati zakudya zosaphika zimakhala zopatsa thanzi kuposa zakudya zophika chifukwa ma enzyme, komanso zakudya zina, zimawonongeka pakuphika. Ena amakhulupirira kuti chakudya chophika chili ndi poizoni.

Ngakhale pali zabwino zomveka pakudya zipatso ndi ndiwo zamasamba zosaphika, palinso zovuta zina zomwe zingachitike ndi zakudya zosaphika.

Zakudya zosaphika ndizovuta kutsatira, ndipo kuchuluka kwa anthu omwe amadya zakudya zosaphika kwanthawi yayitali ndi kochepa kwambiri.

Kuphatikiza apo, zakudya zina zimakhala ndi mabakiteriya owopsa ndi tizilombo tating'onoting'ono tomwe timangochotsedwa ndi kuphika. Kudya chakudya chosaphika chomwe chimaphatikizapo nsomba ndi nyama kumabwera pachiwopsezo chodwala matenda obwera chifukwa cha chakudya.

Chidule:

Zakudya zosaphika zimaphatikizapo kudya zipatso ndi ndiwo zamasamba zosaphika. Kudya zakudya zosaphika kuli ndi phindu lake, koma palinso zovuta zina.

Kuphika Kutha Kuwononga Mavitamini mu Chakudya

Mukamadya chakudya, michere yam'mimba mthupi lanu imathandizira kuipanga kukhala mamolekyulu omwe amatha kulowa (1).

Chakudya chomwe mumadya mulinso michere yomwe imathandizira kugaya chakudya.

Mavitamini amawotcha kutentha ndipo amalepheretsa mosavuta kutentha kwa kutentha. M'malo mwake, pafupifupi ma enzyme onse amalepheretsa kutentha kuposa 117 ° F (47 ° C) (,).

Ichi ndi chimodzi mwazifukwa zazikulu mokomera zakudya zosaphika. Mavitamini a chakudya akasinthidwa panthawi yophika, ma enzyme ambiri amafunika kuchokera mthupi lanu kuti agaye.

Anthu amene amalimbikitsa zakudya zosaphika amati izi zimapangitsa kuti thupi lanu likhale lopanikizika ndipo zingayambitse mavitamini. Komabe, palibe kafukufuku wasayansi wotsimikizira izi.

Asayansi ena amati cholinga chachikulu cha michere ya chakudya ndikuthandizira kukula kwa chomeracho - osati kuthandiza anthu kupukusa.

Kuphatikiza apo, thupi la munthu limapanga michere yofunikira kupukusa chakudya. Ndipo thupi limayamwa ndikusunganso michere ina, ndikupangitsa kuti kukayikira chakudya kungabweretse kuperewera kwa enzyme (,).

Kuphatikiza apo, sayansi sinawonetsebe zovuta zilizonse zathanzi pakudya zakudya zophika ndi ma enzyme otayika.

Chidule:

Zakudya zophika zimaletsa mavitamini omwe amapezeka mmenemo. Komabe, palibe umboni kuti michere yazakudya imathandizira kukhala ndi thanzi labwino.

Mavitamini Ena Osungunuka Ndi Madzi Atayika Pakuphika

Zakudya zosaphika zimatha kukhala ndi michere yambiri kuposa yophika.

Zakudya zina zimalephereka mosavuta kapena zimatha kutulutsa chakudya mukamaphika. Mavitamini osungunuka m'madzi, monga vitamini C ndi mavitamini B, amatha kutayika pophika (,,, 9,).

M'malo mwake, masamba owiritsa amatha kuchepetsa mavitamini osungunuka m'madzi ndi 50-60% (, 9,).

Mchere wina ndi vitamini A nawonso amatayika pophika, ngakhale pang'ono. Mavitamini osungunuka ndi mafuta D, E ndi K nthawi zambiri samakhudzidwa ndikuphika.

Kuwira kumabweretsa kuchepa kwakukulu kwa michere, pomwe njira zina zophika zimasunga michere ya chakudya.

Kuwotcha, kuwotcha ndi kukazinga ndi zina mwa njira zabwino kwambiri zophikira masamba pankhani yosunga michere (,,,).

Pomaliza, kutalika kwa nthawi yomwe chakudya chimawotcha kumakhudza michere yake. Chakudya chikaphikidwa motalikirapo, pamakhala kuchepa kwa michere (9).

Chidule:

Zakudya zina, makamaka mavitamini osungunuka m'madzi, zimatayika panthawi yophika. Zipatso ndi ndiwo zamasamba zosaphika zimatha kukhala ndi michere yambiri monga vitamini C ndi B mavitamini.

Zakudya Zophika Zitha Kukhala Zosavuta Kutafuna ndi Kupukusa

Kutafuna ndi gawo loyamba lofunikira pakudya m'mimba. Kutafuna kumaphwanya zidutswa zazikuluzikulu zazing'ono zazing'ono zomwe zimatha kugayidwa.

Chakudya chosata bwino chimakhala chovuta kwambiri kuti thupi lidya ndipo chimatha kubweretsa mpweya komanso kuphulika. Kuphatikiza apo, zimafunikira mphamvu ndi khama kwambiri kutafuna bwino zakudya zosaphika kuposa zophika ().

Njira yophika chakudya imaphwanya ulusi wake wina ndikukhazikitsa makoma am'maselo, kuti thupi likhale losavuta kugaya ndi kuyamwa michere ().

Kuphika kumathandizanso kukoma ndi fungo la chakudya, zomwe zimapangitsa kukhala kosangalatsa kudya.

Ngakhale kuti anthu omwe amadya nyama yaiwisi ndi ochepa, nyama ndi yosavuta kutafuna ndi kuphika ikaphika ().

Kuphika bwino mbewu ndi nyemba sizimangowonjezera kugaya kwake, komanso kumachepetsa kuchuluka kwa ma anti-michere omwe ali nawo. Ma anti-michere ndi zinthu zomwe zimalepheretsa thupi kutengera michere muzakudya zamasamba.

Kukhazikika kwa chakudya ndikofunikira chifukwa thupi lanu limatha kulandira phindu lokhalira ndi chakudya ngati likhoza kuyamwa michere.

Zakudya zina zophikidwa zimapatsa thupi zakudya zopitilira muyeso kuposa zosaphika chifukwa zimavuta kutafuna ndi kupukusa.

Chidule:

Zakudya zophikidwa sizivuta kutafuna ndi kupukusa kusiyana ndi zakudya zosaphika. Kugaya chakudya koyenera ndikofunikira kuyamwa michere ya chakudya.

Kuphika kumawonjezera mphamvu ya Antioxidant ya masamba ena

Kafukufuku wasonyeza kuti kuphika masamba kumawonjezera kupezeka kwa ma antioxidants monga beta-carotene ndi lutein (,).

Beta-carotene ndi antioxidant wamphamvu yemwe thupi limasandulika kukhala vitamini A.

Zakudya zomwe zili ndi beta-carotene zakhala zikuchepetsedwa ndi kuchepa kwa matenda amtima ().

Antioxidant lycopene imathandizidwanso mosavuta ndi thupi lanu mukamapeza kuchokera kuzakudya zophika m'malo mwa zakudya zosaphika ().

Lycopene yalumikizidwa ndi kuchepa kwa chiopsezo cha khansa ya prostate mwa amuna komanso kuchepa kwa matenda amtima (,).

Kafukufuku wina adapeza kuti tomato wophika adachepetsa mavitamini C awo ndi 29%, pomwe ma lycopene ake amapitilira kawiri mkati mwaphika 30. Komanso, mphamvu zonse za antioxidant za tomato zidakulirakulira kupitirira 60% ().

Kafukufuku wina adapeza kuti kuphika kumawonjezera mphamvu ya antioxidant komanso zomwe zimapezeka muzomera zomwe zimapezeka kaloti, broccoli ndi zukini ().

Antioxidants ndiofunikira chifukwa amateteza thupi ku ma molekyulu owopsa omwe amatchedwa kuti radicals aulere. Chakudya chodzaza ndi ma antioxidants chimayenderana ndi chiopsezo chochepa cha matenda osachiritsika ().

Chidule:

Kuphika masamba anu kumatha kupangitsa ma antioxidants kupezeka m'thupi lanu kuposa zakudya zosaphika.

Kuphika Kumapha Mabakiteriya Oipa ndi Tizilombo Tating'onoting'ono

Ndi bwino kudya zakudya zina zophika, chifukwa mitundu yaiwisi imatha kukhala ndi mabakiteriya owopsa. Kuphika bwino kumapha mabakiteriya omwe angayambitse matenda obwera chifukwa cha chakudya ().

Komabe, zipatso ndi ndiwo zamasamba nthawi zambiri zimakhala zotetezeka kuti zisadye zosaphika, bola ngati sizinaipitsidwe.

Sipinachi, letesi, tomato ndi zipatso zosaphika ndi zina mwa zipatso ndi ndiwo zamasamba zomwe zimadetsedwa ndi mabakiteriya (28).

Nyama yaiwisi, nsomba, mazira ndi mkaka nthawi zambiri zimakhala ndi mabakiteriya omwe angakudwalitseni (,).

E. coli, Salmonella, Listeria ndipo Msika ndi ena mwa mabakiteriya omwe amapezeka kwambiri muzakudya zosaphika ().

Mabakiteriya ambiri sangakhale ndi moyo kutentha kuposa 140 ° F (60 ° C). Izi zikutanthauza kuti kuphika bwino kumapha mabakiteriya ndikuchepetsa chiopsezo cha matenda obwera chifukwa cha chakudya ().

Mkaka wogulitsidwa pamalonda ndi pasteurized, zomwe zikutanthauza kuti yatenthedwa ndi kutentha kuti iphe mabakiteriya aliwonse oyipa omwe angakhale nawo (32).

Sitikulimbikitsidwa kudya nyama yaiwisi kapena yosaphika, mazira kapena mkaka. Ngati mungasankhe kudya zakudya zosaphika, onetsetsani kuti chakudya chanu ndi chatsopano ndipo mugule kuchokera kumalo odalirika ().

Chidule:

Kuphika bwino kumapha mabakiteriya omwe angayambitse matenda obwera chifukwa cha chakudya. Izi zimagwira makamaka nyama, mazira ndi mkaka.

Zitha Kutengera Chakudya

Ngakhale chakudya chophika kwathunthu kapena chophika kwathunthu sichingakhale chovomerezeka ndi sayansi.

Izi ndichifukwa choti zipatso ndi ndiwo zamasamba zosaphika komanso zophika zili ndi maubwino osiyanasiyana azaumoyo, kuphatikiza chiwopsezo chochepa cha matenda osachiritsika (33).

Chowonadi ndichakuti ngati chakudya chiyenera kudyedwa chosaphika kapena chophika chimadalira chakudya.

Nazi zitsanzo zochepa za zakudya zomwe zimakhala zathanzi kapena zophika zathanzi:

Zakudya Zomwe Ndi Zathanzi

• Burokoli: Broccoli yaiwisi imakhala ndi katatu sulforaphane, malo olimbana ndi khansa, kuposa broccoli wophika (,).
• Kabichi: Kuphika kabichi kumawononga enzyme myrosinase, yomwe imathandizira kupewa khansa. Ngati mwasankha kuphika kabichi, chitani kanthawi kochepa ().
• Anyezi: Anyezi yaiwisi ndi anti-platelet agent, yomwe imathandizira kupewa matenda amtima. Kuphika anyezi kumachepetsa izi (, 38).
• Adyo: Sulfa mankhwala omwe amapezeka mu adyo yaiwisi ali ndi zotsutsana ndi khansa. Kuphika adyo kumawononga mankhwala a sulfure ().

Zakudya Zomwe Ndi Zathanzi Zophikidwa

• Katsitsumzukwa: Katsitsumzukwa kophika kamaphwanya makoma ake okhala ndi ulusi, ndikupangitsa kuti folate ndi mavitamini A, C ndi E apezekenso.
• Bowa: Kuphika bowa kumathandiza kuchepetsa agaritine, khansa yomwe imapezeka mu bowa. Kuphika kumathandizanso kutulutsa ergothioneine, bowa wamphamvu antioxidant (,).
• Sipinachi: Zakudya zopatsa thanzi monga chitsulo, magnesium, calcium ndi zinc zimapezeka kuti zimayamwa sipinachi ikaphika.
• Tomato: Kuphika kumawonjezera antioxidant lycopene mu tomato ().
• Kaloti: Kaloti zophikidwa zimakhala ndi beta-carotene yambiri kuposa kaloti zosaphika ().
• Mbatata: Wowuma mu mbatata ali pafupi osagayidwa mpaka mbatata yophika.
• Nyemba: Nyemba zosaphika kapena zosaphika zili ndi poizoni woopsa wotchedwa lectins. Mavitamini amachotsedwa ndikulowetsa bwino ndikuphika.
• Nyama, nsomba ndi nkhuku: Nyama yaiwisi, nsomba ndi nkhuku zitha kukhala ndi mabakiteriya omwe angayambitse matenda obwera chifukwa cha chakudya. Kuphika zakudya zimenezi kumapha mabakiteriya owopsa.

Chidule:

Zakudya zina ndizabwino kudya zosaphika, ndipo zina zimakhala zathanzi zikaphikidwa. Idyani zakudya zophatikizika zophika komanso zosaphika kuti mukhale ndi thanzi labwino.

Mfundo Yofunika Kwambiri

Zakudya zina zimakhala zopatsa thanzi zikamadya zosaphika, pomwe zina zimakhala zopatsa thanzi zikaphikidwa.

Komabe, sikofunikira kutsatira zakudya zosaphika kwathunthu kuti mukhale ndi thanzi labwino.

Kuti mukhale ndi thanzi labwino, idyani zakudya zosiyanasiyana zosaphika komanso zophika.