Njira zomwe mumasankha zimakhudza thanzi la zakudya zomwe mumatumikira. Mwachitsanzo, kutentha kwa nthawi yayitali kumachepetsetsa mavitamini ambiri pa zakudya zanu koma kuonjezera kupezeka kwa mankhwala ena ophera antioxidant. Kuonjezerapo, njira zophika zomwe zimafuna mafuta kapena mafuta owonjezera zimaphatikizapo kuwonjezera makilogalamu ambiri ku chakudya. Kotero, njira yophika iti ndiyo yathanzi kwambiri?
Ili si funso losavuta kuyankha, koma apa ndikuwoneka njira zosiyanasiyana zophika komanso momwe zimakhudzira zakudya zamtundu wanu.
Zakudya Zowonongeka ndi Kutentha
Choyamba, ndibwino kudziŵa kuti ndi zakudya ziti zomwe zimakhala zovuta kwambiri kuphika. Kawirikawiri, vitamini K ndi minerals ambiri sizimakhudzidwa ndi kutentha kapena kukhudzana ndi madzi, kutentha, ndi mpweya, kupatula potaziyamu yomwe ikhoza kutayika kuphika zakumwa.
Kutentha kumawononga mavitamini E ndi C kuphatikizapo mavitamini ambiri a B , kupatula riboflavin ndi niacin. Kuphika m'madzi kumayambitsa vitamini C , mavitamini ambiri a B, ndi potaziyamu kuti iwonongeke kapena kulowa mu madzi. Kuphika mafuta kungachepetse vitamini A, D, ndi E.
Njira zonse zophika zimakhala ndi zotsatira zofanana pa zakudya zonse ndipo pali zambiri zoti musankhe njira yophika. Koma kawirikawiri, njira zophika zomwe zimatenga nthawi yocheperako zimakhala zochepa kwambiri.
Ndipo popeza timasangalala kudya, ndikofunika kuganizira zomwe kuphika zimapangitsa kuti zakudya ndi zokoma zikhale bwino.
Njira Zophika Pogwiritsa Ntchito Zamadzimadzi
Kutentha kumafuna kuphika m'madzi, msuzi, katundu kapena madzi ena pa madigiri 212 Fahrenheit. Mbewu, pasitala, nkhuku, nkhono, ndi mazira mu chipolopolo nthawi zambiri zimaphika.
Zotsatira za kuwira pa zokhudzana ndi zakudya zimakhala zosiyana malinga ndi nthawi yomwe zakudya zimaphika. Nkhumba zimatayika mavitamini ambiri a vitamini C ndi B, koma kupezeka kwa carotenoids kumawonjezeka, makamaka masamba. Zakudya zina zimalowetsa m'madzi.
Kusungunuka ndi pamene mumakwera chakudya mumadzi otentha kwa kanthaŵi kochepa ndipo nthawi zambiri ndizoyambirira kuti musunge zakudya chifukwa zimasiya mavitamini komanso zimathandiza mazira kuti asunge mitundu yawo. Kutaya kwa zakudya ndi kochepa chifukwa nthawi yophika ndi yochepa.
Kuwomba kuli ngati kutentha koma pamunsi kutentha (180 mpaka 200 madigiri Fahrenheit) ndipo ndi wofatsa kwambiri. Kawirikawiri, madziwa amabweretsedwa ku chithupsa kenaka mtima umatembenuzidwa ndipo umaloledwa kuimirira. Kutaya kwa zakudya kumakhala kofanana ndi kuwira.
Kuwombera kumakhala kofanana, koma madzi samatengedwera ku chithupsa chakudya chisanawonjezeke. Kutentha kwamadzi kwa poaching ndi kotsika kwambiri kusiyana ndi kuwira ndi kuyimirira, koma kutaya kwa zakudya kumakhala kofanana. Mazira, nsomba, ndi zipatso zina zimagwedezeka.
Nsomba (kapena kumangirira) kumaphatikiza kuphika m'madzi, kawirikawiri pamatentha otsika, ndipo kawirikawiri amagwiritsidwa ntchito pa nyama, nsomba, ndi nyama. Nthawi yophika ndi kutentha kumatanthawuza kuti vitamini C zambiri zidzatayika, koma mchere wina uliwonse umalowetsedwa mu madzi ophikira udzasungidwa ngati mutatumikira monga msuzi, mphodza kapena msuzi.
Kutentha kumagwiritsanso ntchito madzi koma chakudya sichidakwera m'madzi. Mmalo mwake, kutentha kwa nthunzi kumaphika. Njira zonse zophika zomwe zimaphatikizapo madzi, kutentha madzi zikuwoneka kuti ndi zabwino kwa kusungirako zakudya. Zakudya zolimbitsa thupi sizili zovuta kwambiri, koma muyenera kugula chosakaniza chachitsamba chosakaniza kapena masamba.
Kuphika kupanikizana kumaphatikizapo kugwiritsa ntchito mpweya wapadera wophika umene umalola kutentha kwambiri. Nthawi yophika ndi yayifupi kwambiri kusiyana ndi kuwira, ndipo zakudya zochepa zimawonongeka.
Mfundo yofunika kwambiri: Ngakhale kuti kuchuluka kwa zakudya zamtunduwu kumakhala kovuta kwambiri pogwiritsa ntchito zakumwa zamadzimadzi, sizikusowa kugwiritsa ntchito mafuta ena onse kotero kuti palibe njira imodzi yomwe idzawonjezera zakudya zamakono.
Kutentha ndiko kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri.
Njira Zophika Pogwiritsa Ntchito Kutentha Kwouma
Kuwotcha kumaphatikizapo kuphika chakudya mu uvuni kapena wopanda mafuta ena, kutentha pakati pa 285 ndi 400 madigiri Fahrenheit. Kuwotcha kumagwiritsidwa ntchito kuphika nyama, nsomba, masamba, ndi mazira. Kuwotcha kumawononga vitamini C ndi mavitamini ambiri a B chifukwa cha kutentha, ndipo mavitamini A ndi E akhoza kuwonongeke ngati mafuta owonjezerapo akuwonjezeredwa. Kuonjezera apo, kuyaka kwambiri kungayambitse mapangidwe a acrylamide, omwe angagwirizanitsidwe ndi khansa, koma kufufuza kwina kumafunikira.
Sauteing ndi njira yotentha yotentha yomwe nthawi zambiri imafuna mafuta pang'ono kuti asunge chakudya kuti asamapite ku poto. Kaŵirikaŵiri amagwiritsidwa ntchito pa masamba ndi mitundu ina ya nyama zachifundo kapena zamchere. Mafuta ochepa kwambiri amawonjezeredwa ndipo nthawi yophika ndi yayifupi, choncho zakudya zochepa zimatayika.
Kuwotcha kapena kukhetsa kumaphatikizapo kuphika pa makala, malaŵi, kapena kutentha zinthu kapena mafuta osaphatikizapo. Mavitamini otetezeka otentha amatayika koma mafuta ena amatayika pamene amatha. Zakudya zosiyanasiyana zimatha kuphikidwa pa grill monga nsomba, nyama zamasamba, mbatata, ndi zipatso zina.
Kuphika kumagwiritsiridwa ntchito kwambiri kwa mkate, cookies, zakudya ndi zakudya zina zopangidwa ndi mtanda, monga pizza. Koma mukhoza kuphika casseroles ndi mbatata. Kutentha kumawononga vitamini C ndi mavitamini ambiri a B koma zomwe zimapangitsa kapena kuphika kuphika monga njira yophika bwino ndizo zopangira mankhwala anu. Chophatikiza chimodzi, ndikuti kuphika kumapangitsa kuti mbewu zisamafe pang'ono, koma zingapangitsenso mapangidwe a acrylamides mu mbewu ndi mbatata.
Mavini a microwave amagwiritsidwa ntchito kubwezeretsa otsala koma ndi njira yabwino yophikira masamba. Nthawi yaying'ono yophika imatanthawuza kuti pali zakudya zokhazokha zokha, zomwe ndi zabwino. Vuto lalikulu kwambiri pogwiritsa ntchito microwave ndikutentha zakudya mpaka kupisa kutentha kokwanira kupha mabakiteriya, kotero si njira yabwino kuphika nyama ndi nkhuku.
Njira Zophika Pogwiritsa Ntchito Mafuta
Kuzizira mozama ndi pamene mukuzaza chakudya chanu mu mafuta omwe amasungira madigiri 285 mpaka 375 Fahrenheit. Momwemo mudzafunikira standalone deep-fryer kapena mphika wawukulu wozama kwambiri. Popeza njira yabwino kwambiri kuphika zakudya, sizimapangitsa kuti zakudya zambiri zisawonongeke monga madzi otentha komanso madzi ena, koma popeza zakudya zimadya mafuta ena, mafuta okhutira ndi zakudya zamtunduwu akhoza kupita patsogolo.
Kupaka frying kumakhala kofanana ndi kofiira kuti chakudya chimaphika m'mafuta otentha, koma mafuta osachepera amagwiritsidwa ntchito poto. Malingana ndi zakudya zomwe mukuzizira panopa, chiwerengero cha calorie ndi kuyamwa mafuta kungakhale kotsika.
Kuwonjezera-kutentha kumadalira kutentha ndi mafuta pang'ono. Chifukwa cha nthawi yochepa yophika, sizinthu zambiri zomwe zimakhudza zakudya. Popeza kuti mafuta ochepa chabe amagwiritsidwa ntchito, mbale zowonjezera zingakhale zathanzi komanso zopatsa mphamvu.
Kutaya kwabwino, Quick Version
Malingana ndi Nestle Professional, ena mwa njira zophika akhoza kuwerengedwa ndi vitamini lost, kuyambira poipa kwambiri mpaka:
- Kutentha (35 mpaka 60 peresenti ya imfa)
- Kutentha (10 mpaka 25% peresenti)
- Kuphika kwa microwave (5 mpaka 25 peresenti ya imfa)
- Kuphika kupanikizika (5 mpaka 10 peresenti yawonongeka)
- Kuwomba (10 mpaka 47 peresenti ya imfa)
- Kuwombera, kukuta, ndi kuphika (10 mpaka 12 peresenti yawonongeka)
- Kufuula (7 mpaka 10 peresenti ya imfa)
Mmene Mungapangire Njira Zanu Zophikira Zopindulitsa
Ngakhale mutasankha njira yophika, pali njira zingapo zomwe mungatenge kuti muzisunga zakudya ndi kupititsa patsogolo ubwino wa thanzi:
- Kaya mumatentha, kupalasa, kusonkhezera-mwachangu, kapena kupuma, kuphika mapepala anu mpaka atakhala achifundo, osati mushy.
- Kutumikira zakudya zophika nthawi yomweyo chifukwa kusunga chakudya kumayambitsa vitamini C..
- Popeza mukudziwa zakudya zophika zimataya zakudya zina, yonjezerani zipatso zosafunika ndi zosafunika (monga chotupitsa kapena saladi) tsiku ndi tsiku kuti mupeze vitamini C.
- Ngati mukufuna kuwonjezera mafuta aliwonse omwe mukuphika, ndi bwino kusankha mafuta abwino monga mafuta a maolivi kapena mafuta a canola, ndi kuchotsa mafuta ena onse musanayambe kutumikira.
- Gwiritsani ntchito kuphika zakumwa kuti mupange msuzi ndi masitolo. Ngati simungathe kuigwiritsa ntchito nthawi yomweyo, pitirizani kuyimitsa madzi olemera okhala ndi michere kuti mugwiritse ntchito.
- Mukamavina, onetsetsani kuti nyamayo si yonyowa kwambiri kotero imakhala yofiira bwino. Ndipo onetsetsani kuti grill ndi yotentha kwambiri musanawonjezere zakudya zanu.
- Kuphika pa kutentha pansi pa madigiri 356 Fahrenheit ndikuwotcha pamatentha osapitirira madigiri 347 Fahrenheit kudzakuthandizani kuchepetsa mapangidwe a acrylamide.
- Gwiritsani ntchito mafuta odzola kuti mukhale ovala bwino kuti muchepetse kuchuluka kwa mafuta ogwiritsidwa ntchito.
Mawu Ochokera
Njira zophika zomwe mumasankha ndizofunikira pa kapangidwe ka zakudya zanu komanso zimakhudza thanzi labwino. Sankhani njira zomwe zimalola kuchepa kwa zakudya zochepa koma sizikusowa kuwonjezera mafuta ambiri. Palibe njira yophika yomwe ili yabwino, kotero onetsetsani kuti mumapeza zipatso zambiri ndi zophimba tsiku lililonse monga gawo la chakudya choyenera.
> Zotsatira:
> Adriana DT Fabbri, Guy A. Crosby, "Kuwonanso Zotsatira za Kukonzekera ndi Kuphika pa Mbewu za Mtedza ndi Zamasamba." Int J Gastron Food Sci, Volume 3, 2016.
> Gao-feng Yuan, Bo Sun, Jing Yuan, ndi Qiao-mei Wang. "Zotsatira za Njira Zosiyana Zophika pa Zamalonda Zolimbikitsa Za Broccoli." J Zhejiang Univ Sci B. 2009 Aug; 10 (8): 580-588.
> Nestle Professional. " Njira Zophika ."
> Nigeria Food Journal. "Zotsatira za kutentha ndi Kukhetsa pa Zakudya Zonse Zamadzimadzi, Vitamini C ndi Mineral M'kati mwa Irish (Solanun tuberosum) ndi Sweet (Ipomea batatas) Mbatata ya Tubatata."