Bvunza Chiremba wezvekudya: Ko Microwaving Vegetables Chaizvoizvo 'Inouraya' Nutrients?

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Mubvunzo: Ko microwaving "inouraya" chikafu? Zvakadini nedzimwe nzira dzokubika? Ndeipi nzira yakanakisa yekubika chikafu changu chekudya kwakanyanya?

A: Kunyangwe zvaunogona kuverenga paInternet, kuisa microwave chikafu chako haku "kuuraye" zvinovaka muviri. Muchokwadi, inogona kugadzira zvimwe zvinovaka muviri zvimwe inowanikwa kumuviri wako.Panyaya yekukanganisa kwekudya kwekudya kwako, microwaving yakaenzana nesautéing kana kupisa mupani (ingori nyore nyore). Tsvagiridzo yenyaya iyi inoratidza kuti pese paunobika miriwo (broccoli, sipinashi, nezvimwewo), mamwe mavhitamini B uye mamwe mavhitamini anonyungudika mumvura anorasika. Mari yaunorasikirwa inoenderana nehurefu uye kuomarara uko chikafu chiri kubikwa-chinopfungaira broccoli mu microwave kwemasekondi makumi mapfumbamwe chakasiyana zvakanyanya pane kuchisveta kwemaminitsi mashanu. Mumwe muenzaniso: Kubika bhinzi dzakasvibirira mupani kunobvumira kuchengetedza vhitamini zviri nani pane kana waizobika. Kubikira kunovhenekera zvakanyanya zvinovaka muviri kubva muchikafu chako, saka kunze kwematapiri, edza kudzivirira kufashaidza miriwo yako.

Kunyangwe kubika miriwo kunoderedza huwandu hwemamwe mavhitaminzi, kunogona zvakare kusunungura zvimwe zvinovaka muviri, senge antioxidants, zvichibvumira kutorwa kwakanyanya nemuviri. Tsvagiridzo kubva kuYunivhesiti yeOslo yakawana kuti microwaving kana steaming carrot, sipinashi, howa, asparagus, broccoli, kabichi, girini uye tsvuku mhiripiri, uye madomasi zvakatungamira mukuwedzera kweiyo antioxidant zvemukati mezvikafu (mune izvo ma antioxidants ave achiwanika kutorwa). Uyezvezve kutsvagurudza kunoratidza kuti lycopene, iyo antioxidant ine simba iyo inopa matomatisi uye manwiwa vara ravo dzvuku, iri nani kunyudzwa nemuviri kana ichinge yadyiwa muzvigadzirwa zvemadomasi zvakabikwa kana zvakagadzirwa -sa salsa, muto wepaghetti, ketchup, nezvimwewo - pane nyanya nyanya. .

Kudya miriwo yakabikwa kune zvayakanakira nezvayakaipira, asi chinonyanya kukosha ndechekuti zvakakosha kudya chikafu chako nenzira dzakasiyana siyana. Nakidzwa nespinashi mbishi mumasadhi uye enda kune yakasvava kana kupiswa senge padivi dhishi nekudya kwemanheru.

Kana ukashandisa microwave kusvira miriwo yako, chenjerera kuti usawedzera mvura yauri kufashaira, uye tarisa wachi kuti usanyanya kubikwa (nguva inodiwa ichasiyana zvakanyanya, zvichienderana nerudzi rwemuriwo uye kuti sei. diki rakachekwa). Iyo yekutanga kutora ndeyokuisa zvese zviri zviviri mbishi uye zvakabikwa chikafu mune chako chikafu. Ndiyo nzira yakapusa yekuona kuti uri kuwana huwandu hwakawanda hwevitamin, zvicherwa, uye antioxidants.

Dr. Mike Roussell, PhD, inyanzvi yezvokudya zvinovaka muviri inozivikanwa nokuda kwekukwanisa kwake kushandura pfungwa dzakaoma dzekudya kwekudya kuva maitiro anoshanda uye mazano kune vatengi vake, izvo zvinosanganisira vatambi vane unyanzvi, vatungamiri, makambani ezvokudya, uye nzvimbo dzepamusoro dzehutano. Dr. Mike ndiye munyori we Dr. Mike's 7 Nhanho Kurema Kurasikirwa Chirongwa uye Mbiru dzeNutrition.

Batana naDr Mike kuti uwane zvakanyanya nyore kudya uye matipi ezvehutano nekutevera @mikeroussell paTwitter kana kuve fan of yake Facebook peji.

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