Maitiro Ekubika Anokanganisa Iyo Nutrient Zvekudya

Zvemukati

• Zvemukati zvemukati zvinowanzo shandurwa panguva yekubika
• Kubikira, kupururudza, uye kuisa poaching
• Kudya uye kubiridzira
• Microwave
• Kugocha uye kubheka
• Sautéing uye kumhanyisa-kupisa
• Kunyorera
• Kupfungaira
• Matipi ekuwedzera kuchengetedza kwehutano panguva yekubika
• Chinokosha

Kudya chikafu chinovaka muviri kunogona kusimudzira hutano hwako uye masimba esimba.

Zvinotoshamisa kuti iyo nzira iwe unobika chikafu chako chine chinonyanya kukosha pahuwandu hwemuviri hwayo.

Ichi chinyorwa chinoongorora mabudiro anoita nzira dzakasiyana dzekudya.

Zvemukati zvemukati zvinowanzo shandurwa panguva yekubika

Kubika chikafu kunovandudza kugaya uye kunowedzera kunwa kwezvakawanda zvinovaka muviri (,).

Semuenzaniso, puroteni iri mumazai akabikwa ndeye 180% yakawanda inogaya kupfuura iya yemazai asina kubikwa ().

Nekudaro, dzimwe nzira dzekubika dzinoderedza zvinoverengeka zvakakosha zvinovaka muviri.

Izvi zvinotevera zvinovaka muviri zvinowanzodzikiswa panguva yekubika.

• mavhitamini emvura: vitamini C uye B mavitamini - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), uye cobalamin (B12)
• mavhitaminzi ane mafuta. mavhitaminzi A, D, E, uye K
• zvicherwa: kunyanya potasium, magnesium, sodium, uye calcium

Kunyangwe kubika kunovandudza kugaya uye kunwa kwezvakawanda zvinovaka muviri, kunogona kudzikisa huwandu hwemamwe mavitamini nemamineral.

Kubikira, kupururudza, uye kuisa poaching

Kubikira, kupururudza, uye kuisa poaching inzira dzakafanana dzekubika-kwemvura.

Aya matekiniki anosiyana nekupisa kwemvura:

• poaching: pasi pe180 ° F (82 ° C)
• simmering: 185-200 ° F (85-93 ° C)
• kufashaira: 212 ° F (100 ° C)

Miriwo inowanzove yakakosha vhitamini C, asi huwandu hwayo hwakawanda hunorasika kana hwabikwa mumvura.

Muchokwadi, kufashaidza kunoderedza vhitamini C zvemukati kupfuura chero imwe nzira yekubika. Broccoli, sipinashi, uye lettuce zvinogona kurasikirwa kusvika pa50% kana kupfuura vhitamini C yavo kana yakabikwa (, 5).

Nekuti vhitamini C inogadziriswa nemvura uye inonzwisisa kupisa, inogona kubuda kubva mumiriwo kana vanyudzwa mumvura inopisa.

B mavitamini akafanana kupisa kupisa. Kusvika ku60% ye thiamine, niacin, uye mamwe mavitamini B anogona kurasikirwa kana nyama yanyungudutswa uye majusi ayo achimhanya.

Zvisinei, apo mvura inenge iine majuisi aya inopedzwa, 100% yezvicherwa uye 70-90% emavitamini B anochengetwa (6).

Kune rimwe divi, hove dzinofashaira dzakaratidzirwa kuchengetedza omega-3 fatty acid zvemukati zvakanyanya kupfuura kutsvaira kana microwaving ().

Kunyange nzira dzekubika dzemvura dzichikonzera kurasikirwa kwakanyanya kwemavhitamini anonyungudika nemvura, zvine zvazvinoita zvishoma pamafuta eomega-3.

Kudya uye kubiridzira

Kudya uye kubhowa inzira dzakafanana dzekubika neyakaoma kupisa.

Kana uchinge uchinge uchipisa, iyo sosi yekupisa inouya ichibva pasi, asi kana ichirova, inouya kubva kumusoro.

Kucheka ndeimwe yenzira dzakakurumbira dzekubika nekuda kwekuravira kukuru kwazvinopa chikafu.

Nekudaro, zvinosvika makumi mana muzana emavitamini B nemaminerari anogona kurasikirwa panguva yekucheresa kana kugocha kana muto une hupfumi hwakawanda uchidonha kubva munyama (6).

Iko kune zvekare kunetsekana nezve polycyclic inonhuhwirira yemahydrocarbon (PAHs), ayo anogona kuve anokonzera gomarara zvinhu izvo zvinogadzirwa kana nyama yachekwa uye mafuta anodonhedza pamusoro pekupisa.

Zvisinei, vaongorori vakaona kuti maPAH anokwanisa kudzikiswa nezvikamu makumi mana nezvisere nezvisere nepfumbamwe (44%) kana madonhwe achibviswa uye hutsi hwadzikira ()

Kuchengeta uye kubhowa kunopa hukuru hukuru asi zvakare kunoderedza huwandu hwevitamini B. Zvakare, kuchera kunogadzira zvinogona kukonzeresa kenza zvinhu.

Microwave

Microwaving inzira iri nyore, iri nyore, uye yakachengeteka yekubika.

Ipfupi yekubika nguva uye kudzikisira kusvibiswa kune kupisa chengetedza zvinovaka muviri mune microwaved chikafu (,).

Muchokwadi, zvidzidzo zvakaona kuti microwaving ndiyo nzira yakanakisa yekuchengetedza antioxidant chiitiko chegarlic uye howa (,).

Zvichakadaro, ingangoita 20-30% yevhitamini C mumiriwo miriwo inorasika panguva ye microwave, inova shoma pane nzira zhinji dzekubika (5).

Microwaving inzira yekubika yakachengeteka iyo inochengetedza huwandu hwakawanda nekuda kwenguva pfupi yekubika.

Kugocha uye kubheka

Kugocha uye kubheka zvinoreva kubika chikafu muchoto nemoto wakaoma.

Kunyangwe aya mazwi achichinjika, kugocha kunowanzo shandiswa nyama apo kubheka kunoshandiswa kwechingwa, muffin, keke, uye zvimwe zvakafanana zvekudya.

Mazhinji kurasikirwa kwemavitamini mashoma neiyi nzira yekubika, kusanganisira vhitamini C.

Nekudaro, nekuda kwenguva refu yekubika patembiricha yakakwira, mavitamini B munyama yakagochwa anogona kudzikira neanosvika 40% (6).

Kucheka kana kubheka hakuna zvakakosha pamavhitamini mazhinji nemamineral, kunze kweB mavitamini.

Sautéing uye kumhanyisa-kupisa

Nekusvetuka uye kusveta-chikafu, chikafu chinobikwa mupoto mupakati nepakati kusvika pakupisa kwakanyanya mune shoma mafuta kana bota.

Aya matekiniki akafanana chaizvo, asi nekumhanyisa-kupisa, chikafu chinomutswa kazhinji, tembiricha iri pamusoro, uye nguva yekubika ipfupi.

Kazhinji, iyi inzira ine hutano yekugadzirira chikafu.

Kubika kwenguva pfupi pasina mvura kunodzivirira kurasikirwa kweV B mavitamini, uye kuwedzerwa kwemafuta kunovandudza kunwiwa kwemishonga yemiti uye antioxidants (6,,).

Imwe ongororo yakawana kuti kunwiwa kwe beta carotene kwaive kwakakura zvakapetwa ka6,5 mumakarotsi anokangwa kupfuura ayo asina kubikwa ().

Mune kumwe kuongorora, huwandu hweropa lycopene hwakawedzera makumi masere muzana apo vanhu vakadya madomasi akakwidzwa mumafuta emuorivhi pane kuti vasina ().

Kune rimwe divi, kumhanyisa-kupisa kwakaratidzirwa kudzikisa zvakanyanya huwandu hwevitamini C mu broccoli uye tsvuku kabichi (5,).

Kusesa uye kusveta-kunatsiridza kunatsa kunwa kwemavhitamini akasanganiswa nemafuta uye mimwe michina yemiti, asi iwo anoderedza huwandu hwevhitamini C mumiriwo.

Kunyorera

Kutsvaga kunosanganisira kubika chikafu muhuwandu hwemafuta - kazhinji oiri - pane tembiricha yakakwira. Chikafu chinowanzo kuvezwa neabatter kana chingwa chimedu.

Iyo inzira inozivikanwa yekugadzira chikafu nekuti ganda kana kupfeka zvinochengetedza chisimbiso, izvo zvinove nechokwadi chekuti mukati rinoramba rakanyorova uye rinobika zvakaenzana.

Mafuta anoshandiswa mukutsvaira anoitawo kuti chikafu chinonaka kwazvo.

Zvisinei, hazvisi zvese zvekudya zvakakodzerwa nekutsvaira

Hove dzakakora ndidzo sosi dzakanakisa dze omega-3 fatty acids, iyo ine zvakawanda zvehutano zvinobatsira. Nekudaro, aya mafuta akasimba kwazvo uye anowanzo kukuvara patembiricha yakakwira.

Semuenzaniso, frying tuna yakaratidzirwa kudzikisira ayo omega-3 zvemukati zvinosvika 70-85%, nepo kubheka kuchikonzera kurasikirwa kushoma (,).

Mukupesana, kutsvaira kunochengetedza vhitamini C uye B mavitamini, uye zvinogona zvakare kuwedzera huwandu hwefibisi mumbatatisi nekushandura starch yavo kuita starch isingagone ().

Kana oiri ikadziiswa kune yakanyanya tembiricha kwenguva yakareba, zvinhu zvine chepfu zvinonzi aldehydes zvinoumbwa. Aldehydes yakabatanidzwa nenjodzi yakawedzera yekenza uye zvimwe zvirwere (21).

Rudzi rwemafuta, tembiricha, uye kureba kwekubika nguva zvinokanganisa huwandu hwealdehydes inogadzirwa. Kudzokorora mafuta kunowedzerawo aldehyde kuumbwa.

Kana iwe uchizoenda kuchikafu chefry, usachinyanyisa, uye shandisa imwe yemafuta ane hutano kupfuurisa.

Kutsvaira kunoita kuravira kwechikafu kunonaka, uye kunogona kupa bhenefiti kana mafuta ane hutano achishandiswa. Zvakanakisa kudzivirira kukora hove dzakakora uye kudzikisira nguva yekutsvaira kwezvimwe zvekudya.

Kupfungaira

Kupfungaira ndiyo imwe yenzira dzakanakisa dzekubika dzekuchengetedza zvinovaka muviri, kusanganisira mavhitamini anonaya mvura, ayo anonzwisisa kupisa nemvura (, 5, 6,).

Vatsvagiri vakaona kuti kubika steam broccoli, sipinashi, uye lettuce kunoderedza kwavo vhitamini C zvemukati ne9-15% chete (5).

Icho chinokanganisa ndechekuti miriwo yakabikwa inogona kuravira bland. Nekudaro, izvi zviri nyore kugadzirisa nekuwedzera imwe mwaka nemafuta kana bota mushure mekubika.

Kupfungaira ndiyo imwe yenzira dzakanakisa dzekubika dzekuchengetedza zvinovaka muviri, kusanganisira mavhitamini anonyungudika nemvura.

Matipi ekuwedzera kuchengetedza kwehutano panguva yekubika

Heano mazano gumi ekudzora kurasikirwa kwehutano paunenge uchibika:

1. Shandisa semvura shoma sezvinobvira paunenge uchiisa poaching kana uchivira.
2. Shandisa mvura yakasara mupani mushure mekubika miriwo.
3. Wedzera majusi kumashure kubva munyama inodonha mupani.
4. Usasvuure miriwo kusvikira wapedza kuibika. Zvirinani izvozvi, usabhenekera zvachose kuti uwedzere iwo fiber uye huwandu hwehutachiona.
5. Bika miriwo muzvidiki zvemvura kudzikisa kurasikirwa kwevhitamini C uye B mavitamini.
6. Edza kudya chero miriwo yakabikwa mukati mezuva kana maviri, sezvo yavo vhitamini C zvemukati zvinogona kuramba zvichiderera kana chikafu chakabikwa chikafumurwa nemhepo.
7. Cheka chikafu mushure - kwete kupfuura kare - kubika, kana zvichibvira. Kana chikafu chakabikwa chose, zvishoma zvacho zvinowonekwa pakupisa nemvura.
8. Bika miriwo kwemaminetsi mashoma chete pazvinogoneka.
9. Kana uchibika nyama, huku nehove, shandisa nguva ipfupi yekubika inodiwa kuti ushandise zvisina njodzi.
10. Usashandise kubika pasoda kana uchibika muriwo. Kunyangwe ichibatsira kuchengetedza ruvara, vhitamini C icharasika munzvimbo ine alkaline inogadzirwa nekubheka soda.

Kune nzira dzakawanda dzekuchengetedza zvirimo zvinovaka pane zvekudya pasina kupira kuravira kana humwe hunhu.

Chinokosha

Izvo zvakakosha kuti usarudze chaiyo yekubika nzira yekuwedzera iwo hutano hwehutano hwechikafu chako.

Zvisinei, hapana nzira yakakwana yekubika iyo inochengetedza zvese zvinovaka muviri.

Kazhinji, kubika kwenguva ipfupi pane tembiricha dzakaderera nemvura shoma kunounza mhedzisiro.

Usarega zvinovaka muviri zviri muchikafu zvako zvichidzika.