Nzira dzokugadzira dzaunosarudza dzinobatsira huwandu hwezvokudya zvehuyo hwaunoshumira. Semuenzaniso, nguva yakareba kukupisa inoderedza huwandu hwevhitamini yezvokudya zvako asi inowedzera kuwanika kweimwe antioxidant phytochemicals. Mukuwedzera, kubika nzira dzinoda mafuta akawedzerwa kana mafuta kunowedzera kuwedzera maroriki kune kudya. Saka, ndeipi nzira yekubika ndiyo inoporesa?
Icho hachisi mubvunzo wakajeka kupindura, asi pano tarisa maitiro akasiyana-siyana okubika uye kuti anokanganisa sei muviri wehuwandu hwezvokudya zvako.
Nutrients Kuparadzwa neHedheni
Kutanga, zvakakosha kuziva kuti zvii zvinoita kuti zvive nyore kubika. Pamusoro pazvo, vitamini K uye yakawanda yemaminera haibatanidzwi chaizvo nekushisa kana kusangana nemvura, kupisa, nemhepo, kunze kwe potassium inogona kurasikirwa nekubika zvinodhaka.
Utsi hunokanganisa mavitamini E uye C pamwe nehuwandu hwev-mavitamini akawanda , kunze kwe riboflavin uye niacin. Kubika mumvura kunokonzera vitamini C , yakawanda yeV-complex vitamini, uye potassium kuti iparadzwe kana kupinda mumvura. Kubika nemafuta kunogona kuderedza vitamini A, D, uye E.
Hasi nzira dzose dzekubika dzinogadzirisa zvakafanana pazvokudya zvose uye pane zvakawanda pakusarudza nzira yakagadzirwa yekubika. Asi kazhinji, nzira dzekubika dzinotora nguva shomanana yenguva dzinoita zvishoma kudyiwa kwekudya.
Uye sezvo tine kufarira kudya, zvinokosha kuti tifunge kuti kubika kunorevei kunakidza nekugadzirwa kwezvokudya.
Nzira Dzokubika Nedzidzo
Kubika kunosanganisira kubika mumvura, muto, muto kana imwe mvura pane 212 degrees Fahrenheit. Miti, pasta, chicken, shellfish, uye mazai muhombodo kazhinji inobikwa.
Izvozvo zvinokonzerwa nekubika kwehuwandu hwehutano hwakasiyana zvichienderana nekudya kwenguva yakadii. Vegigi vanorasikirwa nevakawanda mavitamini C uye mavhithamini anowedzera B, asi kuwanikwa kwevamwe carotenoids kunogona kuwedzera, pamwe mune mamwe mimwe miriwo. Mimwe yemichero inopinda mumvura.
Kuchengeta bhenekeri ndeye apo iwe unotapira zvokudya mumvura inopisa kwenguva pfupi uye inowanzova danho rokutanga kuchengetedza kudya nokuti rinomisa enzyme uye rinobatsira mhuka dzinochengetedza mavara avo akajeka. Kurasikirwa kwezvakakwana hakusi kudarika nokuti nguva yekubika ndeyfupi.
Simmering yakafanana nekubikira asi pamusana wekushisa (180 kusvika 200 degrees Fahrenheit) uye inonyorova. Kazhinji, iyo mvura inounzwa kumota iyo mwoyo inoshandurwa uye inobvumirwa kumira. Kurasikirwa kwezvibereko kwakafanana nekubikira.
Kutaura kwakafanana nekuita, asi mvura haisimudzirwi kusvika kumota asati adyiwa. Mvura yekushisa yemvura yehupachivha yakadererawo kudarika kuvira uye kumira, asi kurasikirwa kwezvinhu zvinowanzova zvakafanana. Mazai, hove, nemimwe michero zvinowanzotorwa.
Kutora (kana kusunga) kunosanganisira kubika mumvura, kazhinji pachitsiko chezasi, uye kazhinji inoshandiswa kune zvikafu, hove, uye mishonga. Iyo nguva yakareba yekubika uye kupisa kwekupisa kunoreva kuti mavitamini C akawanda acharasikirwa, asi chero imwe mimwe michina inopinda mumvura yekubika ichachengetwa chero bedzi iwe uchiishumira seuuce, chikafu kana soup.
Kupisa mvura kunoshandisawo mvura asi chikafu hachina kupinda mumvura. Panzvimbo pacho, kupisa kubva mumvura kunobata kubika. Pose nzira yekubika iyo inosanganisira mvura, kupisa mvura inoita sekanakisisa pakugadzirisa zvokudya. Kudya zvokudya hakusi kwakaoma, asi unoda kutenga zvinoshandiswa zvekudya zvinomera zvemiti kana bhasiki.
Kufuridzira kupisa kunosanganisira kushandiswa kwepakamanikidzika mubiki inobvumira kutonhora kwakakwirira. Nguva yekubika yakapfupika kudarika kuvira, uye michina shomanana inorasikirwa mukugadzirisa.
Pasi pepamusoro: Kunyange zvazvo kurasikirwa kwemuviri kwakakosha mune nzira dzakawanda yekubika uchishandisa zvinwiwa, hazvitsvaki kushandiswa kwemafuta akawedzerwa saka hapana imwe yenzira idzi inowedzera calori yehuwandu hwezvokudya.
Kupisa mhepo inowanzova yakanakisisa yemitoo iyi nokuti inoitawo kuti mishonga yakawanda ishande.
Nzira dzekubika Nokushandisa Dry Heat
Kunyorera kunosanganisira kubika zvokudya zvako muchoto uye kana pasina mafuta akawedzerwa, pane kutonhora pakati pe 285 ne400 degrees Fahrenheit. Kunyorera kunowanzoshandiswa kubika nyama, hove, miriwo, uye mazai. Kurora kunokanganisa vitamini C uye B-mavhithamini akawanda akaoma nemhaka yehuni, uye mavitamini A uye E anogonawo kuparadzwa kana mafuta akawedzerwa akawedzerwa. Mukuwedzera, kudarika-kunokonzera kunogona kukonzera kugadzirwa kwe acrylamide, kemukari iyo inogona kubatanidzwa nekenza, asi kumwe kuongorora kunodiwa.
Kushambadzira inzira inopisa-inopisa iyo inowanzodika mafuta mashomanana kuti uchengetedze zvokudya kubva pakunamatira kusvika pani. Inowanzoshandiswa mumiriwo uye mamwe marudzi ezvinyoro kana marinate nyama. Mafuta maduku akawedzerwa uye nguva yekubika ndeyfupi, saka michina yakawanda inorasika.
Kunyorera kana kunyavirira kunosanganisira kubika pamusoro pemarasha, maira, kana kupisa zvinhu kana pasina mafuta akawedzerwa. Kupisa mavhithamini ane hanya akarasikirwa asi mamwe mafuta akapararawo sezvaanodonha. Zvokudya zvakasiyana-siyana zvinogona kubikwa pane grill kusanganisira hove, nyama yemiriwo, mbatatisi, nemimwe michero.
Kubheka inowanzoshandiswa kwechingwa, makiki, mafura uye zvimwe zvekudya zvakagadzirwa nehupfu, zvakadai se pizza. Asi iwe unogonawo kubika casseroles uye mbatata. Kupisa kunokanganisa vitamini C uye zvakawanda zveV-mavhitamini akawanda asi izvo chaizvo zvinogadzira kana kuputsa kubika senzira yakagadzika yekubika ndiyo inoshandiswa mumutengo wako. Rimwe chete, kunyange zvakadaro, kubika kunoita kuti zviyo zvive zvishoma nyore kudya, asi zvinogonawo kukonzera kugadzirwa kwe acrylamides muzviyo uye mbatata.
Microwave ovens inowanzoshandiswa kuchenesazve asi iyo inzira yakanaka yekubika mimwe miriwo. Iko nguva shoma yekubika inoreva kuti pane kungorasikirwa kwezvinhu zvishoma, izvo zvakanaka. Dambudziko guru nekushandisa microwave ndiko kupisa zvokudya kusvika pakupisa kunopisa zvakakwana kuuraya mabhakitiriya, saka haisi nzira yakanaka yekubika nyama uye huku.
Mabiko Okubika Kushandisa Fat
Kunya-frying apo iwe unonyatsozadza zvokudya zvako mumafuta zvinopisa pakati pe 285 kusvika 375 degrees Fahrenheit. Iwe unowanzodikanwa zvakadzama zvakadzika-fryer kana pombi huru yekudzika-kufarira. Sezvo iri nzira yakakurumidza yekubika zvokudya, hazviiti kuti kurasikirwa kwakawandisa kwemuviri kunenge kwabika uye dzimwe nzira dzemvura, asi sezvo zvikafu zvinodya mamwe mafuta, marori anoverengeka nemafuta ezvokudya zvinogona kuenderera mberi.
Pan-frying yakafanana nekudzika-kufarira mune izvo zvokudya zvinoputirwa mumafuta anopisa, asi mafuta mashoma anoshandiswa muzinga rinopisa. Zvichienderana nezvokudya uri pan-frying, koriori yepamusoro uye kuwedzerwa kwemafuta kungave kwakakwirira.
Kuvhiringidza- kunotsvaira kunotsigira kutonhora kunopisa uye huwandu hwemafuta. Pamusana pfupi nguva yekubika, hazvisi zvakawanda zvezvokudya zvinorasika. Sezvo huri huwandu hwemafuta hunoshandiswa, kusvetuka-zvakabikwa ndiro zvinogona kuva zvose zvinovaka uye zvakaderera mumakori.
Kurasikirwa Kwemagetsi, The Quick Version
Maererano naNestle Professional, dzimwe nzira idzi dzekubika dzinogona kuenzaniswa nemavhitamini kurasikirwa, kubva pakuipisisa kusvika kune:
- Kubika (35 kusvika ku60 muzana kurasikirwa)
- Kupisa (10 kusvika 25 muzana kurasikirwa)
- Microwave kubika (5 kusvika 25 muzana kurasikirwa)
- Kufuridzira kubika (5 kusvika 10 muzana kurasikirwa)
- Kucheka (10 kusvika 47 muzana kurasikirwa)
- Kudya, kubika, uye kubika (10 kusvika ku12 muzana kurasikirwa)
- Kusvuta (7 kusvika ku10 muzana kurasikirwa)
Nzira Yokuita Nayo Nzira Dzose Dzokubika Dzakanaka
Hazvina mhosva kuti unosarudza nzira ipi yekubika, kune matanho mashomanana aungatora kuti uchengetedze mishonga uye uvandudze mararamiro ehutano:
- Pasinei nokuti unobika, kuvhara, kumhanyisa-fry, kana kuverenga, kubika viggies yako kusvikira vasati vanyoro, kwete kusvikira vari mushy.
- Shandira zvokudya zvakabikwa pakarepo nokuti kuchengeta zvokudya zvinodziya zvinokonzera kurasikirwa kukuru kwe vitamini C.
- Sezvo uchiziva zvikafu zvakagadzirwa zvinorasikirwa nemimwe michina yavo, wedzera michero yakajeka uye veggies (sehokudya kana saladi) zuva rega roga kuti uone kuti unowana vitamini C. zvakakwana.
- Kana uchida kuwedzera mafuta chero ipi zvayo kune ndiro yaunenge uchibika, zvakanakisisa kusarudza mafuta ane utano akadai samafuta omuorivhi kana canola mafuta, uye kubvisa mamwe mafuta akawanda asati ashumira.
- Shandisa kubika zvinodhaka kuti uite soda nematokisi. Kana iwe usingakwanisi kuishandisa pakarepo, enda mberi uye usvike mvura yakakosha-yega yega kuitira kuti ishandiswe gare gare.
- Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita, ita kuti nyama yacho isiri yakanyorova saka inosvibisa zviri nani Uye ona kuti grill inopisa yakawanda usati wawedzera kudya kwako.
- Kubika pakushambidzika kunenge pasi pe 356 degrees Fahrenheit uye kunyura pane ushuhuta kwete kupfuura 347 degrees Fahrenheit kunobatsira kuderedza acrylamide maitiro.
- Shandisa mafuta epfuta kuti urege kuvhara mapeji kuti udzikise huwandu hwemafuta anoshandiswa.
Shoko Rinobva
Nzira dzokugadzira dzaunosarudza dzakakosha pakugadzirwa uye kunakidza kwezvokudya zvako asiwo zvinokanganisa utano hwekudya. Sarudza nzira dzinobvumira kuderedza kurasikirwa kwemuviri asi hazvidi kuti kuwedzerwa kwemazana akawanda mafuta. Hapana nzira yekubika yakakwana, saka ivai nechokwadi kuti uwane zviyero zvakawanda zvezvibereko zvitsva uye veggies zuva rimwe nerimwe sechikamu chekudya kwakakwana.
> Sources:
> Adriana DT Fabbri, Guy A. Crosby, "Kudzokorora kweMigumisiro yekugadzirira uye Kubika pamusoro pehutano hwemichero nemaruva." Int J Gastron Food Sci, Volume 3, 2016.
> Gao-feng Yuan, Bo Sun, Jing Yuan, uye Qiao-mei Wang. "Migumisiro yeMakasiyana Akasiyana-siyana Okugadzira Mishonga Pamishonga Inokurudzira Utano hweBroccoli." J Zhejiang Univ Sci B. 2009 Aug; 10 (8): 580-588.
> Nestle Professional. " Kubika Nzira ."
> Nigerian Food Journal. "Migumisiro yekubikira uye kufara pa Total Total Carbohydrate, Vitamin C uye Mineral Zviri Mukati yeIrish (Solanun tuberosum) uye Sweet (Ipomea batatas) Potato Tubers."