Izindlela zokupheka ozikhethayo zithinta inani lokudla okunomsoco wezinto ozidlayo. Isibonelo, ukwehlisa isikhathi eside ekushiseni kunciphisa okuqukethwe kwe-vitamin jikelele kokudla kwakho kodwa kuzokwandisa ukutholakala kwama-phytochemicals amanye ama-antioxidant. Ngaphezu kwalokho, izindlela zokupheka ezidinga amafutha engeziwe noma amafutha athambekele ukufaka amakholori amaningi ekudleni. Ngakho, iyiphi indlela yokupheka enempilo kakhulu?
Lona akuwona umbuzo olula ukuphendula, kodwa nangu ukubuka ngezindlela ezahlukene zokupheka ezihlukene nokuthi kuthinta kanjani okuqukethwe komsoco kokudla kwakho.
Amakhemikhali abonakaliswe ukushisa
Okokuqala, kuhle ukwazi ukuthi yiziphi izakhi ezisengozini yokupheka. Ngokuyinhloko, i- vitamin K kanye nemaminerali amaningi ayithinteki ngempela amazinga okushisa noma uxhumano ngamanzi, ukushisa nomoya, ngaphandle kwe-potassium engalahlekelwa ukupheka uketshezi.
Ukushisa kulimaza amavithamini E no-C kanye neningi lamavithamini ama-B , ngaphandle kwe-riboflavin ne-niacin. Ukupheka emanzini kuzobangela i- vitamin C , iningi lamavithamini ama-B amaningi, kanye ne-potassium ukuze limele noma lingene emanzini. Ukupheka ngamafutha kunganciphisa i-vitamin A, D, no-E.
Akuzona zonke izindlela zokupheka ezinomphumela ofanayo kuwo wonke ukudla futhi kukhona okuningi ekukhetheni indlela yokupheka enempilo. Kodwa ngokuvamile, izindlela zokupheka ezithatha isikhathi esincane kakhulu zenza umonakalo omncane wokulimala okunomsoco.
Futhi njengoba sithokozela ekudleni, kubalulekile ukucabangela ukuthi ukupheka kuthini kunambitheka nokuthungwa kokudla.
Izindlela zokupheka ngokusebenzisa ama-Liquid
Ukubilisa kuhilela ukupheka emanzini, umhluzi, isitokisi noma omunye uketshezi ku-212 degrees Fahrenheit. Imifino, i-pasta, inkukhu, i-shellfish, namaqanda egobolondo ngokuvamile ibilisiwe.
Umphumela wokupheka kokuqukethwe komsoco kuncike kuye ngokuthi ukudla kuphekwe isikhathi esingakanani. Imifino ilahlekelwa amavithamini amaningi amaningi e-vitamin C no-B, kodwa ukutholakala kwamanye ama- carotenoids kungakhula, okungenani eminye imifino. Ezinye izakhi zifihliwe emanzini.
I-Blanching yilapho usakazela ukudla emanzini abilayo okwesikhashana futhi ngokuvamile uyisinyathelo sokuqala sokugcina ukudla ngenxa yokuthi ivimbela ama-enzyme futhi kusiza ama-veggies agcine imibala ekhanyayo. Ukulahleka komzimba akuncane kakhulu ngoba isikhathi sokupheka sincane kakhulu.
Ukumisa kufana nokubilisa kepha ku-lokushisa okuphansi (180 kuya ku-200 degrees Fahrenheit) futhi kunomusa. Ngokujwayelekile, uketshezi lulethwa ngamathumba bese inhliziyo iguqulwa futhi ivunyelwe ukumisa. Ukulahleka komzimba kufana nokubilisa.
Ukugqugquzela okufanayo kufana nokumangalisa, kepha amanzi awakhuliswa emathunjini ngaphambi kokuba kutholakale ukudla. Ukushisa kwamanzi okudoba umzimba kuncane kakhulu kunokubilisa nokumisa, kodwa ukulahleka komsoco kuvame ukufana. Amaqanda, inhlanzi nezinye izithelo zivame ukugonywa.
I-stewing (noma i-braising) ihilela ukupheka oketshezi, ngokuvamile ku-lokushisa okuphansi, futhi ngokuvamile isetshenziselwa ukudla, inhlanzi, ne-veggies. Isikhathi eside sokupheka nokushisa okushisa kusho ukuthi iningi lamavithamini C lizolahleka, kodwa noma yikuphi okunye okunezakhi ezithintekayo kulokhu okupheka kuzolondolozwa uma nje usebenza njengomsizi, isobho noma isobho.
Ukugcoba futhi kusebenzisa uketshezi kodwa ukudla akungena emanzini. Esikhundleni salokho, ukushisa okuvela ku-steam kwenziwa ukupheka. Kuzo zonke izindlela zokupheka ezibandakanya uketshezi lwamanzi, ukuhambisa amanzi kubonakala sengathi kungcono kakhulu ukugcinwa komsoco. Ukupheka ukudla akuyona inzima kakhulu, kodwa udinga ukuthenga umshini wokudla wemifino okhululekile noma ibhasikidi le-steaming.
Ukupheka ukucindezela kuhilela ukusetshenziswa komshini wokupheka okhethekile ovumela ukushisa okuphezulu. Isikhathi sokupheka sincane kakhulu kunokubilisa, futhi izakhi ezimbalwa zilahlekile enkambisweni.
Ngezansi: Nakuba inani lokulahleka komsoco liphezulu ezindleleni zokupheka eziningi usebenzisa iziphuzo, azidingi ukusetshenziswa kwamanye amafutha angekho ngakho-ke kulezi zindlela zizokwandisa okuqukethwe kwekhalori yokudla.
Ukushisa ukuvame ukuvame ukuhamba kahle kakhulu kulezi zindlela ngoba kugcina iningi lazo izakhi zihambelana.
Izindlela Zokupheka Ukusebenzisa Ukushisa Komile
Ukugoba kuhilela ukupheka ukudla kwakho kuhhavini noma ngaphandle kwamafutha engeziwe, ekushiseni okuphakathi kuka-285 no-400 degrees Fahrenheit. Ukuvuthwa kuvame ukusetshenziselwa ukupheka inyama, inhlanzi, imifino kanye namaqanda. Ukugaya imonakalo kwe-vitamin C kanye namavithamini amaningi ama-B ngenxa yokushisa, futhi amavithamini A kanye no-E angabhubhisa uma kukhona amafutha engeziwe. Ngaphezu kwalokho, ukugcoba ngokweqile kungabangela ukwakhiwa kwe-acrylamide, isakhi esingaxhunyaniswa nomdlavuza, kepha ucwaningo oluningi luyadingeka.
Ukuhamba ngezimoto kuyindlela yokushisa eyomile ngokuvamile efuna inani elincane lamafutha ukuze kugcinwe ukudla okunamathela ku-pan. Kuvame ukusetshenziselwa imifino kanye nezinye izinhlobo zethenda noma ezidliwayo. Kunamafutha amancane kakhulu futhi isikhathi sokupheka sisifushane, ngakho-ke izakhi ezincane zilahlekile.
Ukugcoba noma ukugcoba kuhilela ukupheka phezu kwamalahle, amalangabi, noma ukushisa okwenziwe ngamafutha noma ngaphandle kwamafutha. Ukushisa amavithamini azwelayo alahlekile kodwa amanye amafutha alahlekile njengoba ephuma. Ukudla okunhlobonhlobo kungaphekwa ku-grill kuhlanganise nenhlanzi, inyama yemifino, amazambane, nezithelo ezithile.
Ukubhaka kusetshenziselwa isinkwa, amakhukhi, ukudlala kanye nokunye ukudla okwenziwe ngenhlama, njenge-pizza. Kodwa ungabhaka futhi ama-casseroles namazambane. Ukushisa kulimaza u-vithamini C kanye namavithamini amaningi ase-B kodwa lokho okwenza ngempela noma ukuwabhaka njengendlela yokupheka enempilo yizithako zomkhiqizo wakho. Kodwa-ke, okunye ukuthi lokhu kubhaka kwenza okusanhlamvu kube lula ukugaya, kodwa kungabangela ukwakheka kwe-acrylamides ezinhlameni namazambane.
Amavolumu ama- microwave avame ukusetshenziselwa ukuphinda abuyele kabusha kodwa futhi kuyindlela enhle yokupheka imifino. Isikhathi esincane sokupheka sisho ukuthi kukhona ukulahleka okuncane kokudla okunomsoco, okulungile. Inselele enkulu ngokusebenzisa i-microwave ukushisa ukushisa yonke indlela eya ekushiseni okushisayo okwanele ukubulala amabhaktheriya, ngakho akuyona indlela enhle yokupheka izinkukhu nezinkukhu.
Izindlela Zokupheka Ukusebenzisa I-Fat
Ukufisa okujulile kungukuthi ugcwala ngokugcwele ukudla kwakho emafutheni okushisa phakathi kuka-285 kuya ku-375 degrees Fahrenheit. Ngokuvamile uzodinga i-standalone ejulile-fryer noma ibhodlo elikhulu lokufryha okujulile. Njengoba indlela esheshayo yokupheka ukudla, ayibangeli ukulahleka okunengi komsoco njengamanzi abilayo nezinye izindlela, kepha njengoba ukudla kuthola amanye amafutha, inani lekhalori kanye nokuqukethwe kwamanoni okudlayo kungakhuphuka.
I-pan-fry ifana nokujula okujulile kokuthi ukudla kuphekwe ngamafutha ashisayo, kodwa amafutha angaphansi asetshenziswa epanini lokuthosa. Kuye ngokudla osukhona ekufakeni i-pan-frying, inani lekhalori kanye nokwamukelwa kwamafutha kungaba phezulu.
Ukunambitheka kuncike ekushiseni okushisayo nomncane wamafutha. Ngenxa yesikhathi esifushane sokupheka, akukho okuningi kokuqukethwe okunomsoco okulahlekile. Njengoba kusetshenziselwa inani elincane lamafutha, izitsha zokupheka eziphefumulayo zingaba nomsoco futhi ziphansi kwamakholori.
Ukulahlekelwa komzimba, i-Quick Version
Ngokusho kukaNestle Professional, ezinye zalezi zindlela zokupheka zingahle zibalwe yi-vitamin ukulahlekelwa, kusukela kokubi kakhulu kuya phambili:
- Ukubilisa (ukulahlekelwa kwamaphesenti angama-35 kuya kwangu-60)
- Ukushisa (10 kuya ku-25 wamaphesenti ukulahlekelwa)
- Ukupheka kwe-microwave (ukulahleka kwamaphesenti angu-5 kuya kwangu-25)
- Ukupheka kwengcindezi (ukulahlekelwa kwamaphesenti angu-5 ukuya kwangu-10)
- Ukugoba (ukulahlekelwa kwamaphesenti angu-10 kuya kwangu-47)
- Ukudla, ukugcoba nokubhaka (ukulahlekelwa kwezingu-10 kuya kwezingu-12)
- Ukuthosa (ukulahlekelwa kwamaphesenti angu-7 ukuya kwangu-10)
Indlela Yokwenza Zonke Izindlela Zakho Zokupheka Zizondle
Kungakhathaliseki ukuthi uyiphi indlela yokupheka oyikhethayo, kunezinyathelo ezimbalwa ongazithatha ukuze ugcine izakhi futhi uthuthukise izinzuzo zezempilo:
- Kungakhathaliseki ukuthi ubilisa, uphakamise, ugubungele-gazinga, noma ugibele, upheke ama-veggies akho aze afinyelele, hhayi aze abe mushy.
- Khonza ukudla okuphekwe ngokushesha ngoba ukugcina ukudla okufudumele kubangela ukulahleka okukhulu kwevithamini C.
- Njengoba wazi ukudla okuphekiwe kulahlekelwa ezinye izakhi zazo, engeza ezinye izithelo nemifino eluhlaza (njenge-snack noma isaladi) nsuku zonke ukuqinisekisa ukuthi uthola vithamini C.
- Uma udinga ukungeza amafutha esitsheni ophekayo, kungcono ukhethe amafutha anempilo njengamafutha omnqumo noma amafutha e-canola, futhi ususe noma yikuphi amafutha engeziwe ngaphambi kokukhonza.
- Sebenzisa ukupheka uketshezi ukwenza izobho nezinqolobane. Uma ungeke ukwazi ukuyisebenzisa ngokushesha, hamba phambili futhi ubombele uketshezi olucebile okondla ukuze usetshenziswe kamuva.
- Uma ukugcoba, qiniseka ukuthi inyama ayinomunyo kangangokuthi iphola kangcono. Futhi qiniseka ukuthi i-grill iningi elishisayo ngaphambi kokungeza ukudla kwakho.
- Ukubhaka ngezinga lokushisa elingaphansi kwama-356 degrees Fahrenheit futhi ukucheka emazingeni okushisa okungaphezulu kuka-347 degrees Fahrenheit kuzokusiza ukunciphisa ama-acrylamide ukwakheka.
- Sebenzisa ama-spray ama-pirate ukuze ugwebe inani lemoli elisetshenzisiwe.
Izwi elivela
Izindlela zokupheka ozikhethayo zibalulekile ekuthunjweni nasekunambithekeni kokudla kwakho kodwa futhi kuthinte inani lokudla okunomsoco. Khetha izindlela ezivumela ukulahleka okuncane komsoco kodwa akudingi ukwengezwa kwamanani amaningi. Ayikho indlela yokupheka ephelele, ngakho-ke qiniseka ukuthi uthole inani eliningi lezithelo ezintsha kanye nemigodi nsuku zonke njengengxenye yokudla okunempilo.
> Imithombo:
> Adriana DT Fabbri, Guy A. Crosby, "Ukubukeza Umthelela Wokulungiselela Nokupheka Emkhakheni Wokudla Kwemifino Nemifino." Int J Gastron Food Sci, Umqulu 3, 2016.
> Gao-feng Yuan, Bo Sun, Jing Yuan, no-Qiao-mei Wang. "Imiphumela Yezinqubo Ezihlukahlukene Zokupheka Ezakhiweni Zokukhuthaza Ezempilo Ze-Broccoli." J Zhejiang Univ Sci B. 2009 Aug; 10 (8): 580-588.
> Nestle Professional. " Izindlela zokupheka ."
> I-Nigerian Food Journal. "Umphumela wokubilisa nokufisa kwi-Total Carbohydrate, i-Vitamin C kanye ne-Mineral Contents ye-Irish (Solanun tuberosum) ne-Sweet (Ipomea batatas) Izilimo eziyizigaxa zezambatho."