Kodi Zakudya Zozizira Ndi Zathanzi Kapena Zowopsa?

Zipatso ndi ndiwo zamasamba ndi zina mwa zakudya zopatsa thanzi. Lili ndi mavitamini ambiri, mchere ndi antioxidants, zonse zomwe ziri zabwino kwambiri pa thanzi.

Kudya zipatso ndi ndiwo zamasamba zambiri kumathandiza kuteteza matenda a mtima.

Zakudya zatsopano sizipezeka nthawi zonse komanso zakudya zowumitsa ndi njira ina kwa iwo.

Koma mwatsopano ndi za zakudya zozizira Mtengo wa zakudya umasiyanasiyana. pansipa "chakudya chozizira ndi chiyani", “Kodi zakudya zoziziritsa kukhosi zili bwino” funso lidzayankhidwa.

Kukolola, Kukonza ndi Kunyamula Chakudya

Zipatso ndi ndiwo zamasamba zomwe timagula zimakololedwa ndi makina kapena pamanja.

Zipatso Zatsopano ndi Zamasamba

Zipatso ndi ndiwo zamasamba zambiri zimathyoledwa zisanache. Izi ndizopatsa nthawi yoti ikule mokwanira panthawi yotumiza.

Izi zimawapatsa nthawi yochepa kuti apange mavitamini osiyanasiyana, mchere ndi ma antioxidants achilengedwe.

Zipatso zina ndi ndiwo zamasamba zitha kutenga masiku atatu mpaka milungu ingapo paulendo musanakafike kumalo ogawa.

Ngakhale, elma ve peyala Zakudya zina, monga zakudya, zimatha kusungidwa mokhazikika kwa miyezi 12 zisanagulitsidwe.

Panthawi yotumiza, chakudya chatsopano nthawi zambiri chimasungidwa mufiriji, mlengalenga woyendetsedwa bwino ndipo chimakumana ndi mankhwala kuti zisawonongeke.

Akafika pamsika kapena pamsika, zitha kutenga masiku ena 1-3. Kenako amasungidwa m’nyumba za anthu kwa masiku asanu ndi aŵiri kuti akhale chakudya.

Zipatso Zozizira ndi Masamba

Zipatso ndi ndiwo zamasamba zowumitsidwaNthawi zambiri amakololedwa akakhwima kwambiri pamene ali ndi thanzi labwino.

Akakololedwa, amatsukidwa, kuyeretsedwa, kudulidwa, kuzizira ndi kuikidwa mkati mwa maola ochepa.

Zipatso ndi bleached, njirayi zimakhudza kwambiri kapangidwe kawo. Amasungidwa ndi ascorbic acid (mtundu wa vitamini C) kapena kuwonjezera shuga kuti asawonongeke.

Nthawi zambiri palibe mankhwala omwe amawonjezedwa asanazizira.

Mavitamini ena muzakudya zachisanu amatayika panthawi yokonza

Nthawi zambiri, kuzizira kwa zipatso ndi ndiwo zamasamba kumathandiza kusunga zakudya zawo. koma zakudya zoziziraAkasungidwa kupitirira chaka chimodzi, zakudya zake zina zimayamba kuwonongeka. 

Zakudya zina zimatayikanso panthawi yoyeretsa. Ndipotu, kutaya kwakukulu kwa zakudya kumachitika panthawiyi.

Njira yoyeretsera imachitika musanazizira ndipo imaphatikizapo kusiya mankhwalawa m'madzi otentha kwa mphindi zochepa.

Izi zimapha mabakiteriya owopsa ndikulepheretsa kutayika kwa kakomedwe, mtundu ndi mawonekedwe. Apanso Mavitamini a B ndipo zimayambitsa kutaya kwa zakudya zosungunuka m'madzi monga vitamini C.

Mlingo wa kutayika kwa michere umasiyana malinga ndi mtundu wa chakudya komanso nthawi yoyera. Nthawi zambiri, zotayika zimachokera ku 10-80%, pomwe pafupifupi 50%.

Kafukufuku wasonyeza kuti bleach imasungunuka m'madzi. nandolopa 30%, sipinachiAdapeza kuti idatsika ndi 50%.

Koma maphunziro ena za zakudya zozizira imanena kuti imatha kukhalabe ndi antioxidant ngakhale imataya mavitamini osungunuka m'madzi.

Zakudya zopatsa thanzi za zakudya zatsopano komanso zowuma zimachepa pakusungidwa.

Atangothyola, zipatso ndi ndiwo zamasamba zimayamba kutaya chinyezi ndipo zimakhala pachiwopsezo cha kuwonongeka komanso kuchepa kwa zakudya.

Kafukufuku wina adapeza kuchepa kwa zakudya pambuyo pa masiku atatu akuzizira. Izi ndizofala kwambiri mu zipatso zofewa.

Vitamini C mu masamba atsopano amayamba kuchepa mwamsanga pambuyo pokolola ndipo akupitiriza kutsika panthawi yosungidwa. Mwachitsanzo, nandolo zobiriwira zimataya 24% ya vitamini C mkati mwa maola 48-51 oyambirira atakolola.

Antioxidant ntchito amachepetsa masamba kuti utakhazikika kapena kusungidwa firiji.

Komabe, ngakhale kuti vitamini C ikhoza kutayika mosavuta posungirako, ma antioxidants monga carotenoids ndi phenolics akhoza kuwonjezereka.

Izi mwina zimachitika chifukwa cha kukhwima kopitilira muyeso ndipo zimawonekera mu zipatso zina.

Kodi Masamba Owuzidwa Ndi Athanzi?

masamba owuma Ndi abwino m'malo mwatsopano masamba. Ndizotsika mtengo komanso zosavuta kukonzekera ndipo zimakhala ndi nthawi yayitali ndipo zimatha kugulidwa nthawi iliyonse pachaka.

Zakudya zamasamba zowuma

Chifukwa masamba nthawi zambiri amaundana akangokolola, nthawi zambiri amasunga zakudya zake zambiri.

Kafukufuku wina adawonetsa kuti blanching ndi kuzizira masamba kwa miyezi iwiri sikunasinthe kwambiri zomwe zili ndi phytochemical.

Komabe, kafukufuku akuwonetsa kuti kuzizira kumatha kukhudza zakudya zamasamba ndi zakudya zina mosiyanasiyana.

Mwachitsanzo, kafukufuku wina anapeza kuti broccoli wozizira anali ndi riboflavin yatsopano. burokoli anapeza kuti nandolo zozizira zinali zochepa mu vitamini iyi.

Kuphatikiza apo, nandolo zozizira, kaloti, ndi sipinachi beta-carotene Palibe kusiyana kwakukulu komwe kunawonedwa pakati pa nyemba zobiriwira ndi zobiriwira zatsopano ndi sipinachi.

Kafukufuku wina adapeza kuti kabichi yowunda, yosaphika imakhala ndi ma antioxidants ambiri kuposa kabichi watsopano, zomwe zikutanthauza kuti kuzizira kumatha kuonjezera antioxidant zomwe zili mumasamba.

Kumbali ina, kuthirira kungayambitse kuchepa kwakukulu kwa zakudya zomwe sizimva kutentha, kuphatikizapo vitamini C ndi thiamine.

Malinga ndi ndemanga ina, vitamini C zili mu masamba ena akhoza kuchepa ndi 10-80% pa blanching ndi kuzizira ndondomeko, ndi pafupifupi 50 michere kutayika.

Kumbukirani kuti njira zina zophikira monga kuwira, kuzizira, ndi microwaving zingayambitsenso kutaya kwa zakudya, ngakhale ndi masamba atsopano kapena zamzitini.

Zowonjezera ndi zoteteza

masamba owumaPosankha i, m'pofunika kufufuza mosamala cholembera chizindikiro. masamba owuma Ngakhale kuti zambiri zilibe zowonjezera ndi zoteteza, zina zimakhala ndi shuga wowonjezera kapena mchere.

ena masamba owumaamakonzedwa ndi sauces okonzeka kapena zosakaniza zonunkhira zomwe zingawonjezere kukoma koma kuwonjezera sodium, mafuta kapena zopatsa mphamvu mu mankhwala omaliza. Izi zimawonjezera kwambiri calorie ya chakudya.

Kuphatikiza apo, omwe ali ndi kuthamanga kwa magazi masamba owumaayenera mosamala kuyang'ana sodium zili

Kafukufuku amasonyeza kuti kuchepetsa kudya kwa sodium kungathandize kuchepetsa kuthamanga kwa magazi, makamaka kwa omwe ali ndi kuthamanga kwa magazi.

Ubwino wa masamba owuma

masamba owuma Nthawi zambiri amakonzedwa ndi khama lochepa, kuwapanga kukhala njira yofulumira komanso yabwino kwa masamba atsopano.

Nthawi zambiri imakhala yotsika mtengo kuposa masamba atsopano ndipo imakhala ndi nthawi yayitali. Kuonjezera apo, ikhoza kugwiritsidwa ntchito chaka chonse, kutanthauza kuti ikhoza kudyedwa nthawi iliyonse, mosasamala kanthu kuti ili mu nyengo kapena ayi.

Kudya masamba oundanaNdi njira yosavuta yowonjezerera kudya zakudya zofunika, kuphatikizapo fiber, antioxidants, mavitamini ndi mchere.

Kuonjezera apo, kafukufuku akusonyeza kuti kudya kwambiri masamba kumachepetsa chiopsezo cha matenda monga matenda a mtima, khansa, ndi matenda a shuga a mtundu wachiwiri.

Zatsopano Kapena Zachisanu: Ndi Chiyani Chopatsa Thanzi Chochuluka?

fresh ndi za zakudya zozizira Zotsatira za kafukufuku woyerekeza zomanga thupi zimasiyana pang'ono.

Izi zili choncho chifukwa kafukufuku wina amagwiritsa ntchito zokolola zomwe zangokolola kumene zomwe zimatsutsana ndi nthawi yosungira ndi kutumiza, pamene ena amagwiritsa ntchito zogula m'sitolo. Kuphatikiza apo, kusiyana kwa njira zopangira ndi kuyeza kungakhudze zotsatira.

Komabe, umboni ukusonyeza kuti kuzizira zipatso ndi ndiwo zamasamba kungasunge thanzi lawo, za zakudya zozizira zimasonyeza kuti zakudya zili zofanana.

Ena mwa maphunziro zakudya zoziziraimanena kuti ma nutrients mu

Komanso, mwatsopano ndi zakudya zoziziraVitamini A, carotene, Vitamini E, ma minerals ndi ma fiber ndi ofanana. Nthawi zambiri sakhudzidwa ndi kuthirira.

Kafukufuku woyerekeza mitundu yatsopano ndi mitundu yowundana monga nandolo, nyemba zobiriwira, kaloti, sipinachi ndi broccoli apeza ntchito yofananira ya antioxidant ndi michere.

Zakudya zozizira zimatha kukhala ndi vitamini C wambiri

zakudya zoziziraZakudya zina zimakhalanso ndi milingo yayikulu. Ichi ndiye chochuluka zakudya zowumitsa kuwoneka m'maphunziro akuyerekeza mitundu yatsopano yomwe yasungidwa kunyumba kwa masiku angapo ndi

Mwachitsanzo, nandolo zozizira kapena sipinachi zimakhala ndi vitamini C wambiri kuposa nandolo kapena sipinachi zomwe zimasungidwa kunyumba kwa masiku angapo.

Kwa zipatso zina, ayisikilimu adabweretsa vitamini C wambiri poyerekeza ndi mitundu yatsopano.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti njira zomwe zimapangidwira kuti aziundana zakudya zatsopano zimatha kuwonjezera kupezeka kwa fiber popangitsa kuti sungunuka kwambiri.

Chifukwa;

Zipatso ndi ndiwo zamasamba zomwe mumagula kuchokera kumunda kapena kukolola m'munda mwanu ndizopamwamba kwambiri.

Komabe, ngati mukugula ku golosale, zakudya zoziziraikhoza kukhala yofanana, kapena nthawi zina yopatsa thanzi, kuposa mitundu yatsopano.

Zipatso ndi ndiwo zamasamba zowumitsidwa Ndi njira yabwino yosinthira zosankha zatsopano. Kupeza zabwino zosiyanasiyana zakudya, mwatsopano ndi zakudya zoziziraNdi bwino ntchito osakaniza a