Chikafu Chisina Mbishi Chinopa Hupenyu Pane Chikafu Chakabikwa?

Zvemukati

• Chii chinonzi Raw-Kudya Kudya?
• Kubika Kunogona Kuparadza Enzymes muKudya
• Mamwe Mvura-Soluble Vitamin Anorasika muKubika Maitiro
• Chikafu Chakabikwa Chingave Chiri Nyore Kutsenga uye Kugaya
• Kubika Kunowedzera Iyo Antioxidant Kugona kweimwe Miriwo
• Kubika Kunouraya Hutachiona Hutachiona uye Microorganisms
• Zvinogona Kutsamira pane Chikafu
• Zvikafu zvine Hutano Zvakanyanya
• Zvikafu zvine hutano zvakabikwa
• Icho Chinokosha

Kubika chikafu kunogona kusimudzira kuravira kwacho, asi zvinoshandurawo zvinovaka muviri.

Sezvineiwo, mamwe mavitamini anorasika kana chikafu chikagadzirwa, nepo mamwe achiwanika kuti ushandiswe nemuviri wako.

Vamwe vanoti kudya zvakanyanya mbishi ndiyo nzira yehutano hwakanaka. Nekudaro, zvimwe zvikafu zvakabikwa zvine mabhenefiti akajeka ezvehutano.

Ichi chinyorwa chinokurukura zvakanakira zvese zviri zviviri mbishi uye zvakabikwa chikafu.

Chii chinonzi Raw-Kudya Kudya?

Chikafu chisina mbishi chikafu chisina kubikwa kana kugadziriswa.

Nepo paine huwandu hwakasiyana hwezvakatsetswa-chikafu chikafu, zvese izvi zvinosanganisira kudya zvakanyanya zvisina kupisa, zvisina kubikwa uye zvisina kugadzirwa chikafu. Muzhinji, chikafu chisina mbishi-chikafu chinogadzirwa neinenge 70% yezvikafu zvisine.

Kudya kwacho kunowanzo sanganisira chikafu chakavira, zviyo zvakamera, nzungu nembeu, kuwedzera kune michero miriwo nemiriwo.

Vazhinji vadyiri mbishi vanodya chikafu chemuriwo kana vegan, vachibvisa zvigadzirwa zvemhuka uye vachidya zvakanyanya mbishi yezvirimwa. Nekudaro, chiverengero chidiki chinodyawo mbishi zvigadzirwa, hove uye kunyangwe nyama mbishi.

Vamiriri vanoti chikafu chisina kugadzirwa chine hutano pane chikafu chakabikwa nekuti maenzymes, pamwe nezvimwe zvinovaka muviri, zvinoparara mukubika. Vamwe vanotenda kuti chikafu chakabikwa chine chepfu.

Nepo paine zvimwe zviripo zvakajeka pakudya michero miriwo nemiriwo, kune mamwezve matambudziko angangoita neyekudya-mbishi chikafu.

Kudya kwakatsiga-chikafu chikafu kwakanyanya kuoma kutevedzera, uye huwandu hwevanhu vanonamira kuchikafu chisina mbichana kwenguva yakareba ishoma kwazvo.

Uyezve, zvimwe zvekudya zvine hutachiona hune hutachiona uye zvidiki zvinongobviswa nekubika. Kudya chikafu chisina mbishi chinosanganisira hove nenyama kunouya nenjodzi yekuvandudza chirwere chinotakurwa nechikafu.

Pfupiso:

Kudya mbishi mbishi kunosanganisira kudya michero miriwo miriwo uye miriwo. Kudya chikafu chisina kugadzirwa kune zvakwakanakira, asi kune zvekare matambudziko angangoitika.

Kubika Kunogona Kuparadza Enzymes muKudya

Paunodya chikafu, ma enzymes ekugaya mumuviri wako anobatsira kuchipaza kuita mamorekuru anogona kutorwa (1).

Chikafu chaunodya chine ma enzyme anobatsira kugaya.

Ma enzyme ane hunyoro hwekupisa uye anoita kusagadzikana kana achinge aoneswa kune kwakanyanya kupisa. Muchokwadi, angangoita ese maenzyimu akaomeswa patembiricha inopfuura 117 ° F (47 ° C) (,).

Iyi ndeimwe yemakakatanwa ekutanga mukufarira chikafu chisina mbishi. Kana ma enzymes echikafu achishandurwa panguva yekubika, mamwe ma enzymes anodikanwa kubva mumuviri wako kuti uzvicheke.

Vanotsigira zvekudya mbishi-mbichana vanoti izvi zvinoisa kushushikana pamuviri wako uye zvinogona kukonzera kushomeka kwe enzyme. Zvisinei, hapana zvidzidzo zvesayenzi kutsigira kudai.

Mamwe masayendisiti anoti chinangwa chikuru chemakemikari echikafu ndechekukudza kukura kwechirimwa - kwete kubatsira vanhu kuzvigaya.

Uyezve, muviri wemunhu unoburitsa ma enzymes anodiwa kugaya chikafu. Uye muviri unotora uye unovhenekera mamwe ma enzymes, zvichiita kuti zvisatarisike kuti kugaya chikafu kunotungamira kukushomeka kwe enzyme (,).

Zvakare, sainzi haisati yaratidza chero nenjodzi hutano mhedzisiro yekudya chikafu chakabikwa nema denatured enzyme.

Pfupiso:

Kubika chikafu kunodzima ma enzymes anowanikwa mazviri. Nekudaro, hapana humbowo hwekuti ma enzymes echikafu anobatsira kuhutano hwakanaka.

Mamwe Mvura-Soluble Vitamin Anorasika muKubika Maitiro

Zvikafu zvisina mbishi zvinogona kupfuma mune zvimwe zvinovaka muviri pane zvekudya zvakabikwa.

Mimwe mishonga inodzikisirwa nyore kana inogona kudonha kubva muchikafu panguva yekubika. Mavhithamini anonyungudika nemvura, akadai sevhitamini C uye B mavitamini, anonyanya kubatika pakurasika panguva yekubika (,,, 9,).

Muchokwadi, kuvirisa miriwo kunogona kudzikisira zvirimo mumavhitamini anonyungudika nemvura neinosvika 50-60% (, 9,).

Zvimwe zvicherwa uye vhitamini A zvinorasikawo panguva yekubika, kunyangwe padiki padiki. Mafuta-anogadzikana mavhitaminzi D, E uye K kazhinji haabatwe nekubika.

Kubika kunoguma nekurasika kukuru kwehutano, nepo dzimwe nzira dzekubika dzichinyatso chengetedza izvo zvine chikafu mune chikafu.

Kupfungaira, kugocha uye kusimudzira-dzimwe dzedzakanakisa nzira dzekubika miriwo kana zvasvika pakuchengetedza zvinovaka muviri (,,,).

Chekupedzisira, iyo yakareba yenguva iyo chikafu chinoratidzwa kune kupisa inokanganisa ayo ehutano zvinoenderana. Chikafu chakareba kubikwa, ndipo panonyanya kurasikirwa nemishonga (9).

Pfupiso:

Mimwe mishonga, kunyanya mavhitamini anonyungudika nemvura, anorasika panguva yekubika. Michero miriwo nemiriwo zvinogona kuva nezvakawanda zvinovaka muviri zvakaita sevhitamini C neB mavitamini.

Chikafu Chakabikwa Chingave Chiri Nyore Kutsenga uye Kugaya

Kutsenga idanho rekutanga rakakosha mukugaya. Chiito chekutsenga chinoputsa zvidimbu zvidimbu zvekudya muzvikamu zvidiki zvinogona kugayikwa.

Chikafu chisina kutsengwa chakanyanya kuomesera muviri kugaya uye chinogona kutungamira kune gasi uye kuzvimba. Pamusoro pezvo, zvinoda simba rakawandisa nesimba kuti utsvage zvakanaka mbichana pane zvakabikwa ().

Maitiro ekubika chikafu anotsemura imwe yadzo tambo uye kudyara maseru maseru, zvichiita kuti zvive nyore kuti muviri uchere uye utore zvinovaka muviri ().

Kubika zvakare kunowanzo gadziridza kuravira uye hwema hwechikafu, izvo zvinoita kuti zvive zvinonyanya kunakidza kudya.

Kunyangwe huwandu hwevadyi vezvikafu mbishi vanodya nyama mbishi iri shoma, nyama iri nyore kutsenga uye kugaya kana yabikwa ().

Kunyatso kubika zviyo uye nyemba hazvisi kungovandudza kugaya kwavo, asi zvakare zvinoderedza huwandu hweanorwisa-mishonga ayo ainayo. Anti-zvinovaka muviri ndiwo macomputer anodzivisa kugona kwemuviri kutora zvinovaka muviri muzvikafu zvezvirimwa.

Kugayikwa kwechikafu kwakakosha nekuti muviri wako unokwanisa chete kugamuchira rubatsiro rwechikafu kana rwuchikwanisa kutora zvinovaka muviri.

Zvimwe zvekudya zvakabikwa zvinopa muviri muviri zvinovaka muviri kupfuura zvawakaita mbishi nekuti zviri nyore kutsenga nekugaya.

Pfupiso:

Chikafu chakabikwa chiri nyore kutsenga nekuzeya pane chikafu chisina kubikwa. Kugaya kwakakodzera kunodiwa kutora chikafu chekudya.

Kubika Kunowedzera Iyo Antioxidant Kugona kweimwe Miriwo

Zvidzidzo zvakaratidza kuti kubika miriwo kunowedzera kuwanikwa kwema antioxidants senge beta-carotene uye lutein (,).

Beta-carotene is antioxidant ine simba iyo muviri unoshanduka kuita vhitamini A.

Kudya kwakapfuma mu beta-carotene kwave kuchisanganiswa nenjodzi yakadzikira yehosha yemwoyo ().

Iyo antioxidant lycopene zvakare iri nyore kupinza nemuviri wako kana iwe uchiiwana kubva kune zvakabikwa chikafu pane chikafu chisina kugadzirwa ().

Lycopene yave ichibatanidzwa nekuderera kwengozi yekenza yeprostate muvarume uye yakaderera njodzi yehosha yemwoyo (,).

Imwe ongororo yakawana kuti kubika madomasi kwakadzora vhitamini C yavo nezvikamu makumi maviri nepfumbamwe kubva muzana, nepo yavo yeLycopene inopetwa zvakapetwa kaviri mukati memaminitsi makumi matatu ekubika. Zvakare, iyo antioxidant inokwana matomatisi yakawedzera nekupfuura 60% ().

Imwe ongororo yakawana kuti kubika kunowedzera antioxidant kugona uye zvirimo zvemiti makomponi anowanikwa mumakarotsi, broccoli uye zucchini ().

Maantioxidants akakosha nekuti anodzivirira muviri kubva kumamorekuru anokuvadza anonzi mahara radicals. Kudya kwakapfuma muma antioxidants kwakabatana nenjodzi yakaderera yechirwere chisingaperi ().

Pfupiso:

Kubika yako miriwo kunogona kuita kuti mamwe ma antioxidants awedzere kuwanikwa mumuviri wako kupfuura zvaari mune zvekudya zvisvinu.

Kubika Kunouraya Hutachiona Hutachiona uye Microorganisms

Zvirinani kudya zvimwe zvekudya zvakabikwa, sezvo shanduro mbishi dzingave dzine hutachiona hunokuvadza. Kubika chikafu zvinobudirira kunouraya hutachiona hunogona kukonzeresa chirwere chinotakurwa nechikafu ().

Nekudaro, michero uye miriwo zvinowanzo chengetedzwa kuti zvisvike zvakasvibirira, chero bedzi zvisina kusvibiswa.

Sipinachi, lettuce, madomasi uye nhungirwa mbishi mimwe yemichero nemiriwo zvinowanzo shatiswa nehutachiona (28).

Nyama mbishi, hove, mazai uye mukaka kazhinji zvine hutachiona hunogona kukurwarisa (,).

E. coli, Salmonella, Listeria uye Campylobacter ndiwo mamwe mabhakitiriya akajairika anogona kuwanikwa muzvikafu zvisina kugadzirwa ().

Mazhinji mabhakitiriya haakwanise kurarama patembiricha inopfuura 140 ° F (60 ° C). Izvi zvinoreva kuti kubika zvinobudirira kunouraya hutachiona uye kunoderedza njodzi yezvirwere zvinotakurwa nechikafu ().

Mukaka unoburitswa nevekutengesa unoshambidzwa, zvinoreva kuti wakafumurwa kupisa kuti uuraye chero hutachiona hunokuvadza hwaingave hune (32)

Hazvikurudzirwi kudya nyama mbishi kana isina kubikwa, mazai kana mukaka. Kana iwe ukasarudza kudya izvo zvekudya zvakasvibirira, ita shuwa kuti chikafu chako chiri chitsva uye chitenge kubva kunovimbika sosi ().

Pfupiso:

Kubika chikafu zvinobudirira kunouraya hutachiona hunogona kukonzeresa zvirwere zvinotakurwa nechikafu. Izvi zvinonyanya kushanda kunyama, mazai nemukaka.

Zvinogona Kutsamira pane Chikafu

Kana chikafu chakabikwa zvachose kana chakabikwa zvachose hachikwanisi kururamiswa nesainzi.

Izvi zvinodaro nekuti zvese michero mbishi uye yakabikwa uye miriwo zvine hutano hwakasiyana, kusanganisira njodzi yakaderera yechirwere chisingaperi (33).

Chokwadi ndechekuti kana chikafu chikafanira kudyiwa chisina kubikwa kana kubikwa chinogona kuvimba nechikafu.

Heano mienzaniso mishoma yezvikafu izvo zvine hutano mbishi kana hutano hwakabikwa:

Zvikafu zvine Hutano Zvakanyanya

• Broccoli: Raw broccoli ine katatu zvakapetwa huwandu hwesulforaphane, kenza inorwisa kenza chirimwa, kupfuura yakabikwa broccoli inoita (,).
• Kabichi: Kubika kabichi kunoparadza iyo enzyme myrosinase, iyo inoita basa mukudzivirira kenza. Kana iwe ukasarudza kubika kabichi, zviite kwenguva pfupi ().
• Hanyanisi: Raw hanyanisi inorwisa-platelet mumiriri, iyo inobatsira mukudzivirira chirwere chemoyo. Kubika hanyanisi kunoderedza izvi zvinobatsira (, 38).
• Garlic: Sulphur makomponi anowanikwa mune mbishi gariki ane anti-kenza zvivakwa. Kubika gariki kunoparadza idzi sarufa makomponi ().

Zvikafu zvine hutano zvakabikwa

• Asparagus: Kubika asiparagasi inoputsa maseru ayo ane maseru, zvichiita kuti folate uye mavhitaminzi A, C uye E awedzere kuwanikwa.
• Howa: Kubika howa kunobatsira kudzikisira agaritine, inogona kuita carcinogen inowanikwa mune howa. Kubika kunobatsirawo kuburitsa ergothioneine, yakasimba howa antioxidant (,).
• Sipinachi: Nutrients simbi, magnesium, calcium uye zinc inowanikwa kuti ishandiswe kana sipinashi yabikwa.
• Tomato: Kubika kunowedzera zvakanyanya antioxidant lycopene mumadomasi ().
• Makarotsi: Makarotsi akabikwa ane yakawanda beta-carotene kupfuura mbishi karoti ().
• Mbatatisi: Iyo starch mumapatatisi ingangoita isingagonekwe kusvikira mbatatari yabika.
• Mbesa: Mbichana mbichana kana zvisina kubikwa zvine muchetura une njodzi unonzi lectin. Lectin inobviswa neyakafanira kunyorova uye kubika.
• Nyama, hove nehuku: Nyama mbishi, hove nehuku dzinogona kunge dziine hutachiona hunogona kukonzeresa zvirwere zvinounzwa nezvikafu. Kubika chikafu ichi kunouraya utachiona hunokuvadza.

Pfupiso:

Zvimwe zvekudya zviri nani kudya mbishi, uye zvimwe zvine hutano kana zvabikwa. Idya mubatanidzwa wezvakabikwa uye mbishi zvekudya zvakanyanya zvehutano mabhenefiti.

Icho Chinokosha

Zvimwe zvekudya zvinovaka muviri kana zvikadyiwa zvisina mbishi, asi zvimwe zvinovaka muviri mushure mekubikwa.

Nekudaro, hazvidiwe kutevera chikafu chisina mbishi zvachose kune hutano hwakanaka.

Kune zvakanakira hutano, idya zvakasiyana siyana zvinovaka muviri mbishi uye zvakabikwa zvekudya.