Ngaba Ukuqhotsa Kuyingozi? Zeziphi iiNgozi zokuQatsa?

UkuqhotsaYenye yeendlela zokupheka ezisetyenziswa kakhulu kwihlabathi. Phakathi kokutya okuqhotsiweyo intlanzi, amazambane, inkukhu ifunyenwe. Ngaphandle kwezi, ungatya yonke into ngokuyiqhotsa.

Wonke umntu ukusuka kwi-7 ukuya kwi-70 uthanda ukutya okuqhotsiweyo. Kodwa ngenxa yokuba iphezulu kwiikhalori kunye namafutha e-trans, idla ngokuphindaphindiweyo yitya uqhotsekuchaphazela kakubi impilo.

Kutheni Ukutya Ukuqhotsa Kuyingozi?

eziphezulu kwiikhalori

• Ngokutsho kwezinye iindlela zokupheka ukuqhotsaiphezulu kwiikhalori. Xa ukutya kuqhotyiswe ngeoli, kuphulukana namanzi kwaye kufunxa ioli. Oku kwandisa iikhalori.
• Ngokomzekelo, i-100 grams yefries yaseFransi inika malunga ne-319 yeekhalori kunye ne-17 grams yamanqatha, ngelixa i-100 grams yeetapile ezibilisiwe zineekhalori ezingama-93 kunye nomxholo we-fat content.

Umxholo ophezulu wamafutha e-trans

• Amafutha eTranszenziwa xa amafutha angaxutywanga aphantsi kwenkqubo ebizwa ngokuba yi-hydrogenation. Amafutha eTrans abangela izifo ezininzi ezifana nesifo sentliziyo, umhlaza, isifo seswekile kunye nokutyeba ngokugqithiseleyo.
• Ukuqhotsa, Ngenxa yokuba yenziwe kwioli kwiqondo lokushisa eliphezulu, iqulethe i-trans fat.

Yandisa ingozi yezifo ezithile

Izifundo ezininzi kubantu abadala ziye zafumanisa ukuba ukutya ukutya okuthosiweyo kwandisa umngcipheko wesifo esingapheliyo.

• Isifo sentliziyo: yitya uqhotse, uxinzelelo lwegaziInegalelo kwimiba yengozi yesifo sentliziyo efana ne-cholesterol elungileyo ephantsi kunye nokutyeba.
• Isifo seswekile: Izifundo ezimbalwa ukutya iqhot kufunyanwe ukwandisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile. Kwisifundo esinye, abantu abatya ukutya okukhawulezayo ngaphezu kwesibini ngeveki, xa kuthelekiswa nalabo badla ngaphantsi kweveki enye, ukumelana ne-insulin kufumaniseke ukuba kunokwenzeka kabini ukuphuhlisa
• Ukutyeba: ukutya okuqhotsiweyoIbangela ukuzuza ubunzima, njengoko iqulethe iikhalori ezininzi kunezo zingaqhotyiswanga. Izifundo, ukutya okuqhotsiweyoIbonisa ukuba i-fat fats ekudleni inokubangela ubunzima njengoko inokuchaphazela i-hormone elawula ukutya kunye nokugcinwa kwamafutha.

Isenokuba ne-acrylamide

• acrylamide, ukuqhotsa Yinto enetyhefu enokuthi yenze ekutyeni ngexesha lokupheka kobushushu obuphezulu. Kucingelwa ukuba i-predispose ekubunjweni komhlaza. 
• Ukutya okunesitatshi, okufana neemveliso zetapile eziqhotsiweyo kunye nezinto ezibhakiweyo, zihlala zinendawo ephezulu ye-acrylamide.

Zeziphi iiOyile zokuQatsa ezisempilweni?

iifries amafutha enempilo Okanye ungenza eyakho ekhaya usebenzisa ezinye iindlela zokuqhotsa.

amafutha enempilo

UkuqhotsaUhlobo lweoyile esetyenziswa ekutyeni okuqhotsiweyo lunefuthe kakhulu kwiingozi zempilo ezinxulumene nokutya okuqhotsiweyo. 

Ezinye ioyile zimelana namaqondo obushushu aphezulu kunabanye. Ngoko ke, isempilweni kwaye ikhuselekile. Amafutha, adla ngokuqulunqwa ngamafutha ahluthayo kunye ne-monounsaturated, azinzile kakhulu xa eshushu.

Ioli yekokonathi, i-oyile ye-olivu ve Ioyile yeavokhado Iphakathi kwawona mafutha asempilweni.

Amafutha angenampilo

Amafutha okupheka aqulethe izixa eziphezulu zamafutha e-polyunsaturated azinzanga kwaye aziwa ngokwenza i-acrylamide xa ibekwe kubushushu obuphezulu. Ezi oyile ziquka:

• i-oyile yecanola
• Ioli yeSoy
• ioli ye-cottonseed
• ioli yombona
• Ioli yeSesame
• Ioli yejongilanga
• Ioli yeSafflower
• ioli yembewu yomdiliya
• Ioli ye-Rice bran

Ziziphi iindlela ezizezinye zokupheka?

Endaweni yokuqhotsa rhoqo, ungasebenzisa ezinye iindlela zokupheka ezinempilo:

• Yosa kwi-oven
• Ukuqhotsa umoya