Kutora Kunobudisa Kunobatwa Noutrients
Kudya miriwo chikamu chinokosha chekudya kwakanaka. Vakatambi uye vane mafungiro vanoda mafungiro vanovanzwisisa sechinhu chinokosha che phytochemicals. Izvi zvikemikari zvinoumba antioxidant zvinhu , maererano nekutsvakurudza kusingaperi. Antioxidants ine simba rinogadzirisa kusunungura radicals (maatomu anoparadza-sero) mumuviri wedu uye anobatsira mukudzivirira zvirwere. Nemhaka yezvibatsiro izvi, kudya miriwo kunobatanidzwa nekuderera kwechiitiko chekenza, chirwere chemwoyo, uye chirwere chinopera.
Kubika Kunogona Kuwedzera Nutrient Value
Zvave zvichinzi kudya mishonga yakasvibira inopa mishonga yakanakisisa. Kunyange zvazvo izvi zvingava zvakadaro kune veggies dzakawanda, kubika kunowedzera kukosha kwekudya mune mamwe mimwe miriwo. Ikoko kunoratidzika kuva nemashoko akanaka uye asina kunaka mune tsvakurudzo yemazuva ano pamusoro pekuti miviri yakagadzirirwa sei. Maererano neshoko rakabudiswa mu Journal of Agricultural and Food Chemistry , antioxidants inowedzera apo mamwe mimwe miriwo inogadzirwa.
Mimwe mimwe miriwo inonyatsoratidzwa kuti yakavandudza kukosha kwezvokudya kana yakabikwa. Inoratidzika seine phytochemicals inobatsira inobatwa muiseri masvingo pasina kushandisa nzira yekupisa. Saka kana vachidya miriwo zvakanaka uye vakurudzirwa kuti hutano huve nani, kubika kunoratidzika kuita kuti zvimwe zvive zvakakosha. Pasi pane mamiro mashomanana anobatsirwa kubva pakubika:
- Tomato
- Broccoli
- Karoti
- Nguruve (inosanganisira mamwe makungu echando)
- Asparagus
- Mushroom
Tomato
Tomato inonzi svesa inonzi chibereko, asi nokuda kwekubika, inotumidzwa semuriwo. Izvo zvine mishonga-yakaoma uye pfuma yakawanda ye vitamini C uye lycopene. Lycopene ndiyo phytochemical inopa tomato yayo tsvuku tsvuku pamwe chete nemasikirwo anonzi antioxidant.
Journal of Agricultural and Food Chemistry yakabudisa chidzidzo pamusoro pezvokudya zvinovaka muviri zvekubika tomato. Mitiko yekubika yakagadzirirwa kupisa tomato yakasvibira kusvika 88 degrees Celsius kwemaviri, gumi nemashanu, nemaminitsi makumi matatu. Vitamini C uye lycopene mararamiro zvakaenzana panguva imwe neimwe. Zvitsvakurudzo zvekutsvakurudza zvakaratidza kudonha kukuru kwevhitamini C asi zvakasiyana, kuwedzera kwakanyanya mune lycopene.
Kupisa kana kubika utamatisi ndiyo nzira inofanirwa yekubika kuti ibudise rimwe lycopene kuti ive yakakwana yezvokudya. Kutsvakurudza kunoratidza kuti kupinda kwechirwere kunopedza ngozi yekenza, kunowedzera hutano hwemoyo, uye kunowedzera kusagadzikana kwepfungwa.
Broccoli
Broccoli inomera ye cruciferous ine antioxidant yakanyanya. Kutsvakurudza kwakaratidza kuti broccoli ine phytochemicals, carotenoids, polyphenols, uye glucosinolates. Izvo zvakarewo pfuma yakawanda ye lutein uye tocopherol. Izvi zvinokonzerwa nemakemikari inoratidzwa kuderedza kenza nekudzikisa kuputira mumidziyo yedu yeropa. Broccoli inonyatsozivikanwa seti detox yemiti uye zvinotapira .
I International Journal of Food Sciences uye Nutrition yakabudisa chinyorwa chekuti kubika broccoli kunobata sei kukosha kwekudya. Yakave yakagadzirirwa zvakasiyana-siyana kupisa nzira dzakaderedza midzi yezvikamu zvishanu zveglucosinolate antioxidant michina. Panguva imwecheteyo, kuwedzerwa kukuru mu lutein, carotene, uye tocopherols zvakafanirwa kubika broccoli. Ichokwadi, nguva yakareba yekupisa nguva yakatorwa kunyanya.
Maererano nekutsvakurudza kwakabudiswa mu Journal of Agricultural and Food Chemistry , kubika broccoli kunosimudzira kusunungurwa kwe carotenoids. Carotenoids inonzi bioactive compounds inoratidzwa kuti ine hutano huzhinji hunodiwa kana inopedzwa. Kubika kwakaratidzwa kuwedzera mazinga aya achivandudza kukosha kwekudya mu broccoli kunyanya. Broccoli inonzi inopa huwandu hwakawanda hwearototoriid muAmerica kune dzimwe mimwe miti yakafanana.
Kupisa uye kubika broccoli ndiyo nzira inoshandiswa yekubika kuwedzera carotenoids seLutein uye phytoene. Zvidzidzo zvinoratidza phytoene inoderedza ngozi yekenza yeprotate, inovandudza utano hwemwoyo, uye inoderedza kupisa mumidziyo yedu yeropa.
Karoti
Karoti ihwo hunozivikanwa nemidziyo. Iko inowanikwa pfuma ye beta-carotene, fiber, uye mavhithamini akawanda nemaminerari. Makaroti anopa antioxidant mararamiro anobatsira anowanzoita kuti pave nekuwedzera kwevhitamini A uye beta-carotene.
Kutsvakurudza kwakabudiswa mu Journal of Agricultural and Food Chemistry kwakaongorora nzira dzakasiyana dzekubika pamusoro pehuwandu hwezvakagadzirwa zvekarroti. Antioxidant samples yakaenzaniswa mushure mokubikira, kupisa, uye kupisa. Carotenoids, polyphenols, glucosinolates, uye ascorbic asidi (vitamini C) dzakaongororwa mushure mekubika kubiroti.
Zvitsvakurudzo zvekutsvakurudza zvakaratidza koroti yakabikira yakawedzera zvose carotenoids (antioxidants) ne14 muzana. Imwe nzira yekubika yakakonzera kuderera kwe antioxidant kukosha nekutsvaira kuratidza kuderera kwakaipisisa. Kwose antioxidant capacities (TAC) yakaenzaniswa munguva yekubika. Zvigumisiro zvaive zvakafanana nekutsvakurudza kusati kwaratidza kuwedzera kukuru kwekaroti TAC apo inopisa kusvika 130 degrees Celsius kwemaminitsi makumi maviri.
Kubika karoti kwakachengetedza mavitamini C uye carotenoids. Inonzi yakashandisa nzira yakanakisisa yokubika yemakroti nemiriwo yose kuchengetedza kana kuvandudza kudya uye antioxidant unhu.
Pumpkin
Pumpkins ndewemhuri yeCucurbita uye unogona kushamisika kuona kuti ichine chibereko. Nemhaka yokuti havakwanise kutapira uye zvinonakidza, mapukoro ave akanyorwa mishonga yekugadzirira. Mapundu anowiriranawo nechando chando, makucheka, uye cantaloupes.
Maererano nekutsvakurudza, mapukomhu ndiwo anonyanya kugadzira antioxidants uye fiber. Kubika kunonzi kusunungura makemikari akafanana neLycopene uye carotenoids zvichiita kuti zvive nyore kunyanya. Pumpkins inewo mavitamini akawanda nemaminerari uye inofungidzirwa kuti ine nyama ine utano hwakanaka.
Utano hunobatsira pakudya zvinenge zvakabikwa zvinosanganisira kuderedza dambudziko revamwe kenza, kutarisa chirwere cheshuga, kuderedza kuwedzera kwehutano, nekuvandudza utano hweziso. Mbeu yakagadzirwa yemapukanana inofanirwa kuve yakagadziriswa yakagadziriswa uye inopfuma yezvimiti.
Asparagus
Asparagus inofungidzirwa seimwe yemiriwo yakanakisisa yakakosha. Iine mavitamini akawanda, mineral, uye simba rinopesana nehutachiona. Iyo inobatanidza nekunze kwekugadzirisa kunze. Kubika kunobatsira kuputsa masero akaoma masvingo kuitira kuti zviwedzere kuwedzerwa zvinovaka muviri.
Asparagus inofungidzirwa kuti yakagadzirwa nemoyo-ine hutano huri kumusoro . Nyaya inobatsirawo kuchengeta masero edu eropa, kunyanya marara emafuta, uye anokurudzira kukura kwakanaka uye kubudirira. Ihwowo hune pfuma yakawanda ye vitamini A, vitamin E, vitamini K, magnesium, niacin, nezvimwe zvinovaka muviri.
Iyo yakasimba antioxidant iyo inowanikwa muhushikidzi yakagadzirwa inoratidzirwa kudzivirira masero edu, zvisikwa, uye nhengo kuburikidza nekuderedza kuora kwehutachiona. Asparagus inowedzerawo mu fiber yakakurudzirwa kuora muviri uye kudya kwakanaka.
Mushroom
Mbeu dzinorongwa semiriwo asi ivo chaizvoizvo fungi. Fungi iboka guru rezvisikwa zvinosanganisira mbiriso, zvisikwa, uye mushwa. Izvozvo zvingasaita sezvinofadza kana kuti zvine utano asi pane zvikamu zvinodyiwa zvehowa. Mahowe ezvokudya zvinowanzovhiringidza zvinosanganisira mitsvuku yakaita bhenji, crimini, uye portabella.
Kutsvakurudza kunoratidza kuti mishonga inofananidzwa pakati pekubika uye yakaoma mushroom, asi fiber inowedzera kana yakagadzirwa. Iyo yekubika inoderedza pasi mahowa anobvumira kushandiswa kwezvakawanda pakushanda, kuwedzera fiber yako yekudya. Nhengo yakakodzera yekudya inoratidzirwa kubatsira pakurema nekurasikirwa.
Mushonga inopa pfuma yemaprotheni, vitamini, mineral, uye antioxidants. Maererano nekutsvakurudza kwakabudiswa mu Journal of Nutrition , mushonga hunofanirwa kubatsira kubatsira kuderedza dambudziko rezvirwere zvisingaperi, kusanganisira kenza.
Shoko Rinobva
Miti ndeye chikamu chinokosha chekudya kwedu kwezuva nezuva. Kubika kunogona kuwedzera kukosha kwekudya kwevamwe mishonga inobvumira kunakisisa kwezvinhu zvinovaka muviri uye antioxidants. Pasinei nokuti unozvidya zvakasvibirika kana zvakabikwa, hutano hwakakosha hwekudya miriwo yakasiyana-siyana inoratidzirwa kuchinjesa hutano hwako.
> Sources:
> Dewanto V et al. Kupisa Kwemhepo Kunowedzera Kukosha Kwezvokudya zveTomate nekuwedzera Total Antioxidant Activity. Nyaya Yezvekurima neKudya Chemistry . 2002.
> Hwang ES et al. Migumisiro yakasiyana-siyana yekupisa nzira pa glucosinolate, carotenoid uye tocopherol zvakanyanya mu broccoli. International Journal of Food Sciences uye Nutrition . 2013.
> Joanne L. Slavin et al. Nhutano Hutsva Yezvibereko nemiriwo. Nyaya Yekufambira Mberi Mukudya. 2012.
> Miglio C et al. Migumisiro yeZvibhenekera Dzakasiyana-siyana zvekudya uye zveMicrochemical Zviratidzo zveMarudzi Akasarudzwa. Nyaya Yezvekurima neKudya Chemistry . 2008.