Kodi Kukazinga N'koopsa? Kodi Kuopsa Kwa Frying Ndi Chiyani?

MwachanguNdi imodzi mwa njira zophikira zomwe zimagwiritsidwa ntchito kwambiri padziko lonse lapansi. Pakati pa zakudya zokazinga nsomba, mbatata, nkhuku chapezeka. Kupatula izi, mutha kudya chilichonse pokazinga.

Aliyense kuyambira 7 mpaka 70 amakonda kudya zokazinga. Koma chifukwa chokhala ndi zopatsa mphamvu zambiri komanso mafuta a trans, nthawi zambiri zimakhala kudya mwachangukusokoneza thanzi.

N'chifukwa Chiyani Kudya Frying Kuli Koopsa?

zopatsa mphamvu

• Malinga ndi njira zina zophikira kukazingaali ndi zopatsa mphamvu zambiri. Chakudya chikazikazinga m’mafuta chimataya madzi n’kutenga mafuta. Izi zimawonjezera ma calories.
• Mwachitsanzo, magalamu 100 a fries a ku France amapereka pafupifupi 319 calories ndi 17 magalamu a mafuta, pamene magalamu 100 a mbatata yophika ali ndi 93 calories ndi 0 mafuta.

Mafuta ambiri a trans

• Mafuta a Transamapangidwa pamene mafuta unsaturated ali pansi pa ndondomeko yotchedwa hydrogenation. Mafuta a Trans amayambitsa matenda ambiri monga matenda a mtima, khansa, shuga ndi kunenepa kwambiri.
• Kukazinga, Chifukwa amapangidwa mu mafuta pa kutentha kwambiri, amakhala ndi trans mafuta.

Amachulukitsa chiopsezo cha matenda ena

Kafukufuku wambiri wa akuluakulu apeza kuti kudya zakudya zokazinga kumawonjezera chiopsezo cha matenda aakulu.

• Matenda a mtima: kudya mwachangu, matenda oopsaZimathandizira kuzinthu zowopsa za matenda amtima monga kuchepa kwa cholesterol yabwino komanso kunenepa kwambiri.
• Matenda a shuga: Maphunziro ochepa kudya mwachangu zapezeka kuti zimawonjezera chiopsezo chokhala ndi matenda amtundu wa 2. Mu kafukufuku wina, anthu omwe amadya chakudya chofulumira kuposa kawiri pa sabata, poyerekeza ndi omwe amadya zosachepera kamodzi pa sabata, insulin kukana apezeka kuti ali ndi mwayi wowirikiza kawiri kukula
• Kunenepa kwambiri: zakudya zokazingaZimayambitsa kulemera, chifukwa zimakhala ndi zopatsa mphamvu zambiri kuposa zosakazinga. Maphunziro, zakudya zokazingaZimasonyeza kuti mafuta opangidwa m'zakudya angayambitse kulemera chifukwa angakhudze mahomoni omwe amayendetsa chilakolako ndi kusunga mafuta.

Itha kukhala ndi acrylamide

• acrylamide, kukazinga Ndi mankhwala oopsa omwe amatha kupanga muzakudya panthawi yophika kwambiri. Zimaganiziridwa kuti zingayambitse kupangidwa kwa khansa. 
• Zakudya zokhuthala, monga mbatata yokazinga ndi zinthu zowotcha, nthawi zambiri zimakhala ndi acrylamide wambiri.

Kodi Mafuta Okazinga Athanzi Ndi Chiyani?

zokazinga mafuta abwino Kapena mutha kupanga nokha kunyumba pogwiritsa ntchito njira zina zokazinga.

mafuta abwino

MwachanguMtundu wa mafuta omwe amagwiritsidwa ntchito muzakudya zokazinga zimakhudza kwambiri kuopsa kwa thanzi la zakudya zokazinga. 

Mafuta ena amapirira kutentha kwambiri kuposa ena. Choncho, imakhala yathanzi komanso yotetezeka. Mafuta, omwe nthawi zambiri amapangidwa ndi mafuta a saturated ndi monounsaturated, amakhala okhazikika akatenthedwa.

Mafuta a kokonati, mafuta a azitona ve mafuta a avocado Ndiwo m'gulu lamafuta abwino kwambiri.

Mafuta osapatsa thanzi

Mafuta ophikira okhala ndi mafuta ochulukirapo a polyunsaturated sakhazikika ndipo amadziwika kuti amapanga acrylamide akakumana ndi kutentha kwambiri. Mafuta awa akuphatikizapo:

• mafuta a canola
• Mafuta a soya
• Mafuta amchere
• mafuta a chimanga
• Mafuta a Sesame
• Mafuta a mpendadzuwa
• Mafuta a Safflower
• mafuta a mphesa
• Mafuta a mpunga

Kodi Njira Zina Zophikira Ndi Ziti?

M'malo mokazinga pafupipafupi, mutha kugwiritsa ntchito njira zophikira zathanzi:

• Kuwotcha mu uvuni
• Kuwotcha mpweya