Indlela I-Heat Ikhishwa Ngama-Nutrients Aphethwe Ngayo
Ukudla imifino yingxenye ebalulekile yokudla okunempilo. Abadlali bezemidlalo nabathintekayo bempilo bayaziqonda njengomthombo obalulekile wama-phytochemicals. Lezi zinhlanganisela zamakhemikhali zinikeza izindawo zokuvimbela i-antioxidant , ngokusho kokucwaninga okungapheli. Ama-antioxidants ayinamandla enamandla okuqinisa ama-radicals amahhala (ama-athomu abulalayo) emzimbeni wethu futhi asize ekuvimbeleni izifo. Ngenxa yalesi sizuzo, imifino edlayo ihlotshaniswa nokwehla kwesifo somdlavuza, isifo senhliziyo, nesifo sokuguga.
Ukupheka Kungakwandisa I-Value Nutrient
Kuye kwathiwa ukudla imifino eluhlaza kunika izakhi ezingcono kakhulu. Ngenkathi lokhu kungase kube yinkinga yamanye ama-veggies, ukupheka empeleni kukwandisa inani lomsoco eminye imifino. Kubonakala sengathi kunemiphumela emihle futhi engalungile ocwaningweni lwamanje mayelana nendlela izilwane ezilungiselelwe ngayo. Ngokwe-athikili eyanyatheliswa kuyi -Journal of Agricultural and Food Chemistry , i-antioxidants ithuthukiswa lapho imifino ipheka.
Imifino eminingana iboniswe ukuthi ikhulisiwe inani lezakhi uma liphekwe. Kubonakala sengathi i- phytochemicals ezuzisayo iboshelwe emdongeni weseli ngaphandle kokusebenzisa indlela yokushisa. Ngakho-ke ngenkathi bedla imifino kuhle futhi kunconywa impilo enhle, ukupheka kubonakala kukwenza okunomsoco nakakhulu. Ngezansi nje imifino embalwa ezuzwa ekuphekwe:
- Utamatisi
- I-broccoli
- Izaqathe
- Ithanga (lihlanganisa nezinye isikwashi sasebusika)
- I-asparagus
- Amakhowe
Utamatisi
Utamatisi kuthiwa isayensi isithelo, kodwa ngezinjongo zokupheka, kuthiwa yi-imifino. Zinezakhi ezinomsoco futhi zicebile zikavithamini C kanye ne-lycopene. I-Lycopene yilapho i-phytochemical inikeza utamatisi i-hue yayo ebomvu kanye nezakhiwo ezibalulekile ze-antioxidant.
I- Journal of Agricultural and Food Chemistry yanyathelisa ucwaningo ngezinzuzo zokudla okunomsoco wokupheka utamatisi. Izilingo eziningana zokupheka zenziwa ukushisa utamatisi oluhlaza kuya ku-88 degrees Celsius kwemizuzu emibili, engu-15, no-30. Amavithamini C kanye namanani we-lycopene ayelinganiselwe ngesikhathi ngasinye. Imiphumela yocwaningo yabonisa ukwehla okuphawulekayo ku-vitamin C kodwa ngokuphambene, ukwanda okukhulu kwe-lycopene.
Utamatisi wokugcoba noma ukupheka kuyindlela ekhethwa yokupheka ukuze ulethe i-lycopene engaphezulu yokudla okunempilo. Ucwaningo lubonisa ukuthi i-lycopene inciphisa ingozi yomdlavuza, ithuthukise impilo yenhliziyo, futhi ithuthukise impendulo yezinzwa.
I-broccoli
I-Broccoli iyimifino ebaluleke kakhulu enezindawo eziphakeme kakhulu zokulwa ne-antioxidant. Ucwaningo lubonise ukuthi i-broccoli iqukethe ama-phytochemicals, i-carotenoids, i-polyphenols, ne-glucosinolate. Kubuye kube nomthombo ocebile we-lutein ne-tocopherol. Lezi zinhlanganisela zamakhemikhali ziboniswa ukunciphisa umdlavuza ngokuncipha ukuvuvukala emithanjeni yethu yegazi. I-Broccoli iyaziwa ngokuthi i-detox yemifino kanye ne- superfood .
I- International Journal of Food Sciences kanye Nutrition yakhicilela isihloko sokuthi ukupheka i-broccoli kuthinta kanjani inani lezakhi. Kwakunqunywa izindlela ezahlukene zokushisa ezanciphisa amazinga ezinomsoco ezinhlanu ze-glucosinolate antioxidant. Ngesikhathi esifanayo, ukunyuka okukhulu kwe-lutein, i-carotene, ne-tocopherols kubikwa ukuthi kupheka i-broccoli. Eqinisweni, isikhathi sokushisa isikhathi eside sithathwe nakakhulu.
Ngokusho kocwaningo olwanyatheliswa kuyi -Journal of Agricultural and Food Chemistry , ukupheka i-broccoli kukhuthaza ukukhululwa kwe-carotenoids. I-Carotenoids yizinhlanganisela eziphilayo eziboniswa ukuthi zinenzuzo eminingi yezempilo uma idliwe. Ukupheka kuboniswe ukwandisa lawa mazinga akhuthaza inani lezakhi kum broccoli nakakhulu. I-Broccoli kuthiwa inikeza inani elikhulu lama-carotenoids ekudleni kwama-American kunezinye izimila ezifanayo.
I-broccoli yokugcoba nokubilisa yindlela ekhethwa yokupheka ukuthuthukisa i-carotenoids njenge-lutein ne-phytoene. Ucwaningo lubonisa ukuthi i-phytoene iyanciphisa ingozi yomdlavuza wesifo sofuba, ivuselele impilo yenhliziyo futhi inciphisa ukuvuvukala emithanjeni yethu yegazi.
Izaqathe
Amaqathi ayimifino ethandwayo ethandwayo. Ziwumthombo ocebile we-beta-carotene, i-fibre, namavithamini amaningi namaminerali. I-izaqathe inikeza izinzuzo ze-antioxidant zezempilo ezithathwa ngokuyinhloko ekugxilweni okukhulu kwevithamini A ne-beta-carotene.
Ucwaningo olwanyatheliswa kuyi -Journal of Agricultural and Food Chemistry luhlolisise izindlela zokupheka ezihlukene ngokubaluleka kwezakhiqathe. Amasampuli e-antioxidant alinganiswa ngemva kokubilisa, ukuwayeka, nokufryana. I-carotenoids, i-polyphenols, i-glucosinolates, ne- ascorbic acid (i-vitamin C) yahlaziywa ngemva kokupheka izaqathe.
Imiphumela yocwaningo yabonisa izaqathe ezibandayo zanda zonke i-carotenoids (antioxidants) ngamaphesenti angu-14. Ezinye izindlela zokupheka zenza ukwehla kwenani le-antioxidant nge-frying ebonisa ukwehla okubi kakhulu. Amandla e-antioxidant (TAC) aphelele aqhathaniswa phakathi nokuhlolwa kokupheka. Imiphumela yayifana nokucwaninga kwangaphambi kokubonisa ukwanda okuphawulekayo kwesanqante TAC uma kusetshenziswe ku-130 degrees Celsius imizuzu engu-20.
Ukupheka izaqathe kugcina i-vitamin C kanye ne-carotenoids. Kunconywa ukuthi usebenzise indlela yokupheka engcono kakhulu yezinqathe kanye nayo yonke imifino ukugcina noma ukuthuthukisa izimfanelo zokudla okunomsoco kanye ne-antioxidant.
Ithanga
Amapumpu angomndeni wakwaCucurbita futhi ungase umangale ukuthola ukuthi uyisithelo. Ngenxa yokuthi abanakho ubumnandi futhi bajabule kakhulu, amathanga abizwe imifino ngenhloso yokucubungula. Amapumpu ahlotshaniswa no-squash ebusika, ukhukhamba, nama-cantaloupes.
Ngokusho kocwaningo, amathanga awumthombo omuhle kakhulu we-antioxidants kanye ne-fiber. Ukupheka kuthiwa ukukhulula ama-compounds afana ne-lycopene ne-carotenoids okwenza kube lula ukuwuthola. Amapumpu aqukethe amavithamini amaningi namaminerali futhi abhekwa njengokudla okunempilo.
Izinzuzo zezempilo zokudla ithanga eliphekwe zihlanganisa ukunciphisa ingozi yamanye amagciwane, ukulawula isifo sikashukela, ukunciphisa ingozi yegazi, nokuthuthukisa impilo ye-eye. Imbewu yempompi ephekwe nayo iyindlela ehlukile yokudla okunampilo kanye nomthombo ocebile wezakhi.
I-asparagus
I-Asparagus ibhekwa njengenye yemifino enomsoco kakhulu. Iqukethe amavithamini amaningi, amaminerali, nama-antioxidants anamandla. Iqukethe ukukhanya okungaphandle kanzima. Ukupheka kusiza ukudiliza izindonga zamangqamuzana amancane ukuze kutholakale kangcono izakhi ezibalulekile.
I-Asparagus ibhekwa njengokudla okunenhliziyo enempilo ephezulu . I-Folate nayo isiza ukugcina amangqamuzana ethu egazi, ikakhulukazi umnkantsha wamathambo, futhi akhuthaze ukukhula nokuthuthukiswa okunempilo. Kukhona futhi umthombo ocebile wevithamini A, i-vitamin E, i-vitamin K, i-magnesium, i-nitac, nezinye izakhi ezibalulekile.
Izakhiwo ezinamandla ze-antioxidant ezitholakala ku-asparagus ephekwe ziboniswa ukuvikela amangqamuzana ethu, izicubu, nezitho ngokunciphisa umonakalo we-oxidative. I-Asparagus iphinde ibe ne-fiber ephakanyiswe ukunciphisa isisindo nokudla okunempilo.
Amakhowe
Amakhowe ahlukaniswa njengemifino kodwa empeleni ayifungi. I-fungi iyisigaba esikhulu sezinto eziphilayo ezihlanganisa ama-mer, ama-molds nama-mushroom. Lokho kungase kungabonakali okuthakazelisayo noma okunomsoco kodwa kunezigaba ezidliwayo zamakhowe. Amakhowe ezidliwayo ezivame kakhulu afaka izinhlobo zezinkinobho ezimhlophe, ze-crimini, ne-portabella.
Ucwaningo lubonisa ukuthi izakhi zifaniswa phakathi kwamakhowe okuphekwe futhi aluhlaza, kodwa i-fibre yanda uma iphekwe. Inqubo yokupheka inciphisa phansi amakhowe okuvumela ukusetshenziswa kokuningi okusebenzayo, ukwandisa ukungena kwefayibha. Ukufakelwa kwe-fiber efanele kuboniswa ukusiza ngokulahlekelwa isisindo nokuphathwa kwesisindo.
Amakhowe ayimithombo ecebile yamaprotheni, izithamini, amaminerali kanye nama-antioxidants. Ngokusho kocwaningo olwanyatheliswa kuyi -Journal of Nutrition , kuphakanyiswa amakhowe ukusiza ekunciphiseni ingozi yezifo ezingapheli, kuhlanganise nomdlavuza.
Izwi elivela
Imifino iyingxenye ebalulekile yokudla kwethu kwansuku zonke. Ukupheka kungathuthukisa ukubaluleka komsoco kwamanye ama-veggies okuvumela ukungenwa kangcono kwezakhi kanye nama-antioxidants. Kungakhathaliseki ukuthi uyadla okuluhlaza noma okuphekwe, izinzuzo zezempilo zokudla imifino ehlukahlukene ziboniswa ukuthuthukisa kakhulu impilo yakho.
> Imithombo:
> Dewanto V et al. Ukucubungula Ukushisa Kweqhwa Kuthuthukisa Ukudla Okunomsoco Wamatamatisi Ngokwandisa Umsebenzi Wonke Wokuvimbela Antioxidant. Journal of Agriculture and Food Chemistry . 2002.
> Hwang ES et al. Imiphumela yezinhlobo ezihlukahlukene zokushisa kwi-glucosinolate, i-carotenoid kanye ne-tocopherol okuyi-broccoli. I-International Journal of Sciences Food and Nutrition . 2013.
> Joanne L. Slavin et al. Izinzuzo zezeMpilo zezithelo nemifino. I-Journal of Intuthuko Ekudleni. 2012.
> Miglio C et al. Imiphumela Yezinqubo Zokupheka Ezihlukene Ngomsoco Nama-physicochemical Izinhlobo Zemifino Ekhethiwe. I-Journal of Agriculture kanye Nokudla Khemistri . 2008.