Momwe Kutentha Kumatulutsira Kumalowetsa Zakudya Zakudya
Kudya ndiwo zamasamba ndi gawo lofunikira la zakudya zabwino. Ochita masewera olimbitsa thupi ndi olimbitsa thupi amawamvetsa ngati chitsime chofunika cha phytochemicals. Mankhwalawa amapereka antioxidant , malinga ndi kafukufuku wopitirira. Antioxidants ndi zinthu zamphamvu zowonongeka zamagetsi (maatomu omwe amawononga maselo) m'thupi lathu komanso othandizira kupewa matenda. Chifukwa cha phindu limeneli, kudya masamba kumagwirizana ndi kuchepa kwa matenda a khansa, matenda a mtima, ndi matenda opweteka.
Kuphika Kungapangitse Mtengo Wapatali
Akuti zamasamba zakuda zimapatsa zakudya zabwino kwambiri. Ngakhale izi zingakhale choncho kwa ambiri veggies, kuphika kwenikweni kumapangitsa kuti zakudya zowonjezera zikhale ndi zamasamba. Zikuwoneka kuti zili ndi zotsutsana komanso zosayenerera mu kafukufuku wamakono momwe ming'onoting'ono ikukonzekera. Malinga ndi nkhani yomwe inafalitsidwa mu Journal of Agricultural and Food Chemistry , antioxidants amakula pamene masamba ena akuphika.
Zomera zambiri zimasonyezedwa kuti zakhala zowonjezera zakudya zowonjezera pamene zophikidwa. Zikuwoneka zopindulitsa phytochemicals zimasungidwa mu selo khoma popanda kugwiritsa ntchito Kutentha njira. Choncho pamene kudya ndiwo zamasamba ndibwino kuti azitha kukhala ndi thanzi labwino, kuphika kumawoneka kuti kumapatsa thanzi kwambiri. M'munsimu muli masamba ochepa omwe amapindula ndi kuphika:
- Tomato
- Burokoli
- Kaloti
- Dzungu (kuphatikizapo squash yozizira)
- Katsitsumzukwa
- Bowa
Tomato
Tomato amatchulidwa kuti ndi chipatso, koma pofuna kuphika, amatchulidwa ngati masamba. Iwo ali ndi zakudya zowonjezera ndipo ali ndi gwero la vitamini C ndi lycopene. Lycopene ndi phytochemical yopatsa phwetekere zake zamtundu wofiira pamodzi ndi mankhwala ofanana ndi antioxidant.
Magazini ya Agricultural and Food Chemistry inafalitsa kuphunzira pa zakudya zabwino zophika tomato. Mayesero angapo ophika ankaphimbitsa tomato yaiwisi kufika madigiri 88 Celsius kwa ziwiri, 15, ndi 30 minutes. Vitamini C ndi lycopene amayendera nthawi iliyonse. Zotsatira za kafukufuku zinawonetsa kuti vitamini C imachepa kwambiri koma mosiyana, kuwonjezeka kwakukulu kwa lycopene.
Kutentha kapena tomato yophika ndi njira yokonzedwera yokonzekera kuti atulutse lycopene yambiri kuti azitha kudya zakudya zabwino. Kafufuzidwe umasonyeza kuti chiwopsezo chimachepetsa chiopsezo cha khansa, chimapangitsa thanzi labwino, komanso zimapangitsa kuti munthu asamayende bwino.
Burokoli
Broccoli ndi masamba owopsa omwe ali ndi antioxidant. Kafukufuku wasonyeza kuti broccoli ili ndi phytochemicals, carotenoids, polyphenols, ndi glucosinolates. Ndicho chitsime chachikulu cha lutein ndi tocopherol. Mankhwalawa amasonyezedwa kuti achepetse khansa pochepetsa kuchepa m'mitsempha yathu. Broccoli amadziŵika bwino ngati mankhwala a detox ndi apamwamba .
International Journal of Food Sciences ndi Nutrition inafotokoza nkhani yokhudza kuphika broccoli kumakhudza mtengo wamchere. Zinatsimikiziridwa zosiyanasiyana Kutentha njira kuchepetsa michere magawo asanu glucosinolate antioxidant mankhwala. Panthaŵi imodzimodziyo, kuwonjezeka kwakukulu kwa lutein, carotene, ndi tocopherols kunanenedwa kuti akuphika broccoli. Ndipotu, nthawi yotentha yotentha imachokera kwambiri.
Malingana ndi kafukufuku amene analemba mu Journal of Agricultural and Food Chemistry , kuphika broccoli kumalimbikitsa kutulutsa carotenoids. Carotenoids ndi mankhwala osokoneza bongo omwe amasonyeza kuti ali ndi ubwino wambiri wathanzi akamadya. Kuphika kunkawonetsedwa kuti kuwonjezera mazinga awa kukweza mtengo wa zakudya mu broccoli mochulukirapo. Broccoli amanenedwa kuti amapereka zakudya zazikulu kwambiri za carotenoids mu zakudya za America kusiyana ndi masamba ena omwe ali ofanana.
Kuphika ndi broccoli otentha ndi njira zomwe mumakonda kuziphika kuti mupange carotenoids monga lutein ndi phytoene. Kafukufuku amasonyeza kuti phytoene imachepetsa chiopsezo cha kansa ya prostate, imapangitsa thanzi labwino la moyo, ndipo imachepetsanso kutupa m'mitsempha yathu.
Kaloti
Kaloti ndi masamba otchuka. Ndizochokera kwa beta-carotene, fiber, ndi mavitamini ambiri ndi mchere. Kaloti amapereka mankhwala othandiza kuti munthu akhale ndi thanzi labwino kwambiri chifukwa amakhala ndi vitamini A komanso beta-carotene.
Kafukufuku wofalitsidwa m'nyuzipepala ya Journal of Agricultural and Food Chemistry anafufuza njira zosiyanasiyana zophika pa kaloti kaloti. Zosakaniza za antioxidant zinayesedwa pambuyo kutentha, kuyendetsa, ndi kutentha. Carotenoids, polyphenols, glucosinolates, ndi ascorbic asidi (vitamini C) anayesedwa ataphika kaloti.
Zotsatira za kafukufuku zinawonetsa kaloti zophika zowonjezera ma carotenoids (antioxidants) ndi 14 peresenti. Njira zina zophika zimachepetsa kuchepetsa mphamvu ya antioxidant ndi kutentha mofulumira. Chiwerengero cha antioxidant capacities (TAC) chinafaniziridwa pa nthawi yophika. Zotsatira zinali zofanana ndi kafukufuku wam'mbuyo omwe akuwonetsa kuwonjezeka kwakukulu kwa karoti TAC pamene atenthedwa kufika madigiri 130 Celsius kwa mphindi 20.
Kuphika kaloti kunapitirira kwambiri vitamini C ndi carotenoids. Akulangizidwa kuti agwiritse ntchito njira yabwino yophika kaloti ndi masamba onse kuti asungire kapena kusintha zakudya ndi antioxidant.
Dzungu
Mbuzi ndi za banja la Cucurbita ndipo mukhoza kudabwa kuona kuti ndi chipatso. Chifukwa chakuti alibe kukoma komanso amakhala okoma, maungu alembedwa kuti ndiwo zophikira. Mipungu imayanjananso ndi sikwashi, nyengo, nkhaka, ndi cantaloupes.
Malinga ndi kafukufuku, maungu amathandiza kwambiri kuti mankhwalawa azikhala ndi antioxidants komanso fiber. Kuphika kumatulutsidwa kuti amasule mankhwala monga lycopene ndi carotenoids zomwe zimawathandiza kukhala ophweka. Mipungu imakhalanso ndi mavitamini ambiri ndi mchere ndipo imakhala ngati chakudya chamoyo chabwino.
Thanzi labwino la kudya nkhuku yophika ndi kuchepetsa chiopsezo cha khansa zina, kusamalira matenda a shuga, kuchepetsa kuthamanga kwa magazi, komanso kukhala ndi thanzi labwino. Nkhokwe yophika ndi yowonjezera zakudya zowonjezera komanso zakudya zowonjezera.
Katsitsumzukwa
Katsitsumzukwa kumatengedwa kuti ndi imodzi mwa masamba odyera bwino. Lili ndi mavitamini ambiri, mchere, komanso zamphamvu zogonjetsa mankhwala. Icho chiri ndi choyikapo cholimba kunja. Kuphika kumathandiza kuthana ndi makoma okhwima a maselo kuti amve bwino zakudya zofunikira.
Katsitsumzukwa kumaonedwa kuti ndi chakudya chamoyo chokhala ndi thanzi chomwe chili chokwanira . Folate imathandizanso kusunga maselo athu, makamaka mafupa, komanso kulimbikitsa kukula ndi chitukuko. Komanso ndi vitamini A, vitamini E, vitamini K, magnesium, niacin, ndi zina zofunikira kwambiri.
Mankhwala amphamvu a antioxidant omwe amapezeka mu katsitsumzukwa kophika amawonetseredwa kuti ateteze maselo athu, minofu, ndi ziwalo mwa kuchepetsa kuwonongeka kwa okosijeni. Katsitsumzukwa kowonjezereka mumatope omwe amalimbikitsa kulemera ndi zakudya zabwino.
Bowa
Bowa amaikidwa ngati masamba koma ndiwo bowa. Bowa ndi gulu lalikulu la zamoyo kuphatikizapo yisiti, nkhungu, ndi bowa. Izi sizikumveka zokongola kapena zowonjezera koma pali magulu odyera a bowa. Bowa wodyetsedwa kwambiri amawaphatikiza ndi botani zoyera, crimini, ndi portabella.
Kafukufuku amasonyeza kuti zakudya zimakhala zofanana pakati pa bowa wophika komanso wobiriwira, koma minofu imakula pamene yophika. Kuphika kumawongolera pansi bowa omwe amalola kuti azigwiritsa ntchito zambiri potumikira, kuonjezera chakudya chanu. Zakudya zoyenera zowonongeka zimatsimikiziridwa kuthandiza kuthandizira kulemera ndi kulemera kwa thupi.
Bowa ndizopangira mapuloteni, vitamini, mchere, ndi antioxidants. Malingana ndi kafukufuku wofalitsidwa mu Journal of Nutrition , bowa amathandizidwa kuchepetsa chiopsezo cha matenda aakulu, kuphatikizapo khansa.
Mawu Ochokera
Zamasamba ndi mbali yofunikira pa chakudya chathu cha tsiku ndi tsiku. Kuphika kungapangitse kuti zakudya zowonjezera zikhale zowonjezera zakudya zomwe zimapangitsa kuti mukhale ndi zakudya zabwino komanso zowonjezera. Kaya mumadya yaiwisi kapena yophika, thanzi lanu limapindula kwambiri kuti mudye masamba osiyanasiyana.
> Zotsatira:
> Dewanto V et al. Kutentha kwa Kutentha Kumapangitsa Mtengo wa Tomato Kukhala Wathanzi Powonjezera Ntchito Yowonjezera Yopatsa Mpweya Wosakaniza. Journal of Agriculture ndi Food Chemistry . 2002.
> Hwang ES et al. Zotsatira za njira zosiyanasiyana zotentha pa glucosinolate, carotenoid ndi tocopherol ku broccoli. International Journal of Food Sciences ndi Nutrition . 2013.
> Joanne L. Slavin et al. Ubwino waumoyo wa Zipatso ndi masamba. Journal of Progress in Nutrition. 2012.
> Miglio C et al. Zotsatira za Njira Zosiyana Zophika pa Zakudya Zakudya ndi Zamagetsi Zosiyanasiyana za Mbewu Zosankha. Journal of Agriculture ndi Food Chemistry . 2008.