Ngaba Ukutya Okukhenkcezisiweyo Kusempilweni okanye Kuyingozi?

Iziqhamo ezitsha kunye nemifuno zezinye zezona zinto zisempilweni. Iphezulu kwiivithamini, iiminerali kunye ne-antioxidants, zonke zilungile kakhulu empilweni.

Ukutya iziqhamo kunye nemifuno eninzi kunceda ukukhusela isifo sentliziyo.

Ukutya okutsha kusenokungasoloko kufumaneka kwaye ukutya okunomkhenkce Yenye indlela yezi.

Kodwa entsha kwaye ukutya okunomkhenkce ixabiso lesondlo liyahluka. ngezantsi "yintoni ukutya okufriziwe", "Ingaba ukutya okukhenkcezisiweyo kunempilo?" Umbuzo uya kuphendulwa.

Ukuvunwa, ukwenziwa kunye nokuThuthwa kokutya

Iziqhamo kunye nemifuno esithengayo ivunwa ngomatshini okanye ngesandla.

Iziqhamo ezintsha kunye nemifuno

Uninzi lweziqhamo kunye nemifuno emitsha zivuthwa phambi kokuba zivuthwe. Oku kukuvumela ixesha lokuba ivuthwe ngokupheleleyo ngexesha lokuthunyelwa.

Kule meko, banikwa ixesha elincinci lokuphuhlisa uluhlu lweevithamini, iiminerali kunye ne-antioxidants yendalo.

Ezinye iziqhamo kunye nemifuno zinokuthatha naphi na ukusuka kwiintsuku ezi-3 ukuya kwiiveki ezininzi zokuhamba ngaphambi kokuba zifike kwiziko lokuhambisa.

Nditsho, apile ve ipere Okunye ukutya kunokugcinwa phantsi kweemeko ezilawulwayo ukuya kutsho kwiinyanga ezili-12 phambi kokuba kuthengiswe.

Ngexesha lokuthuthwa, ukutya okutsha kudla ngokugcinwa kwindawo epholileyo, elawulwayo kwaye idibane nemichiza ukuthintela ukonakaliswa.

Nje ukuba bafikelele kwimarike okanye kwimarike, kunokuthatha ezinye iintsuku ezi-1-3. Ithi ke igcinwe emakhayeni abantu kangangeentsuku ezisixhenxe ukuze ityiwe.

Iziqhamo ezikhenkcezisiweyo kunye nemifuno

Iziqhamo kunye nemifuno ekhenkcezisiweyoZivunwa xa zinezondlo ezininzi, ngokuqhelekileyo xa zikhula.

Xa sele ivuniwe, iyahlanjwa, ifakwe ibleach, isikwe, ifakwe emkhenkceni kwaye ipakishwe kwiiyure ezimbalwa.

Iziqhamo zi-blanched, le nkqubo ichaphazela kakhulu ukuthungwa kwazo. Igcinwe nge-ascorbic acid (uhlobo lwe-vitamin C) okanye ngokugalela iswekile ukukhusela ukubola.

Ngokuqhelekileyo akukho michiza eyongezwayo phambi kokukhenkceza.

Ezinye iivithamini ekutyeni okukhenkcezisiweyo zilahleka ngexesha lokulungiswa

Ngokuqhelekileyo, iziqhamo kunye nemifuno ekhenkcezayo inceda ukugcina umxholo wazo wezondlo. kodwa ukutya okunomkhenkceXa igcinwe ngaphezu konyaka, ezinye izondlo zayo ziqalisa ukuwohloka. 

Ezinye izondlo zikwalahleka ngexesha lenkqubo yokujija. Enyanisweni, ukulahlekelwa okukhulu kwezondlo kwenzeka ngexesha le nkqubo.

Inkqubo ye-blanching iyenzeka ngaphambi kokuqhwala kwaye ibandakanya ukushiya imveliso emanzini abilayo ixesha elifutshane, njengemizuzu embalwa.

Oku kubulala iibhaktheriya ezinobungozi kwaye kuthintele ukulahleka kwencasa, umbala kunye nokwakheka. Kwakhona B iivithamini Ibangela ilahleko yezondlo ezinyibilikayo emanzini ezifana nevithamin C kunye nevithamin C.

Iqondo lokulahleka kwezondlo liyahluka ngokuxhomekeke kuhlobo lokutya kunye nobude be-blanching. Ngokuqhelekileyo, ilahleko iqala kwi-10-80%, kunye ne-avareji ejikeleze i-50%.

Olunye uphononongo luphande umsebenzi wokulwa ne-antioxidant onyibilikayo emanzini webleach. ertyisinge 30%, ispinatshiWafumanisa ukuba iyancipha nge-50%.

Kodwa ezinye izifundo ukutya okunomkhenkce Ithi inokugcina umsebenzi wayo we-antioxidant nangona ilahleko yeevithamini ezinyibilikayo emanzini.

Ixabiso lesondlo sokutya okutsha kunye nomkhenkce liyancipha ngexesha lokugcinwa.

Kungekudala emva kokuvunwa, iziqhamo ezitsha kunye nemifuno ziqala ukuphulukana nokufuma kwaye zisengozini enkulu yokonakala kunye nokulahlekelwa ixabiso lezondlo.

Olunye uphando lufumene ukuncipha kwezondlo emva kweentsuku ezi-3 zefriji. Oku kuxhaphake kakhulu kwiziqhamo ezithambileyo.

I-Vitamin C kwimifuno emitsha iqala ukuhla ngokukhawuleza emva kokuvuna kwaye iqhubekile ukuhla ngexesha lokugcinwa. Ngokomzekelo, ii-ertyisi eziluhlaza zilahlekelwa yi-24% ye-vitamin C yazo kwiiyure zokuqala ezingama-48-51 emva kokuvuna.

Umsebenzi we-Antioxidant uyancipha kwimifuno egcinwe efrijini okanye kwiqondo lokushisa.

Nangona kunjalo, ngelixa i-vitamin C inokulahleka ngokulula ngexesha lokugcinwa, i-antioxidants efana ne-carotenoids kunye ne-phenolics inokunyusa.

Oku mhlawumbi kungenxa yokuqhubeka nokuvuthwa kwaye kubonakala kwezinye iziqhamo.

Ngaba Imifuno Ekhenkcezisiweyo Isempilweni?

imifuno engumkhenkce Yindlela efanelekileyo kwimifuno emitsha. Ixabiso eliphantsi kwaye kulula ukuyilungisa kwaye inobomi obude kwaye inokuthengwa nangaliphi na ixesha lonyaka.

Ixabiso lesondlo semifuno ekhenkcezisiweyo

Kuba imifuno ikholisa ukuba ngumkhenkce kwangoko emva kokuvuna, ikholisa ukugcina uninzi lwezondlo zayo.

Olunye uphando lubonise ukuba i-blanching kunye nemifuno ekhenkcezayo ukuya kwiinyanga ezi-2 ayizange itshintshe kakhulu umxholo wabo we-phytochemical.

Nangona kunjalo, uphando lubonisa ukuba ukukhenkceza kunokuchaphazela ixabiso lesondlo seminye imifuno kunye nezondlo ezithile ngokwahlukileyo.

Ngokomzekelo, uphando oluthile lufumene ukuba i-broccoli efriziwe yayingaphantsi kwi-riboflavin kune-fresh. ibrokholi yafumanisa ukuba ii-ertyisi ezikhenkcezisiweyo zazisezantsi kule vitamin, xa kuthelekiswa

Ukongeza, ii-ertyisi ezikhenkcezisiweyo, iminqathe kunye nesipinatshi beta-carotene Akukho mahluko ubalulekileyo owabonwayo phakathi komkhenkce kunye neembotyi ezintsha eziluhlaza kunye nesipinatshi.

Olunye uphononongo lwafumanisa ukuba i-kale ekhenkcezisiweyo, engaphekwanga inezixa eziphezulu ze-antioxidants kune-kale entsha, ebonisa ukuba umkhenkce unokunyusa umxholo we-antioxidant weminye imifuno.

Kwelinye icala, ukuthambisa kunokubangela ukwehla okukhulu kwezondlo ezingeva bubushushu, kuquka ivithamin C kunye nethiamine.

Ngokophononongo olunye, umxholo we-vitamin C weminye imifuno unokuncipha nge-10-80% ngexesha le-blanching kunye nenkqubo yokukhenkceza, kunye nelahleko yezondlo ephakathi malunga ne-50%.

Gcina ukhumbule ukuba ezinye iindlela zokupheka, ezifana nokubilisa, ukuqhotsa, kunye ne-microwaving, zinokubangela ukulahlekelwa kwesondlo, nakwimifuno emitsha okanye enkonkxiweyo.

Izongezo kunye nezigcini

imifuno engumkhenkceXa ukhetha kuyimfuneko ukujonga ngokucophelela ileyibhile yesithako. imifuno engumkhenkce Nangona uninzi lungenazo izongezo kunye nezigcinakaliso, ezinye zisenokuba neswekile eyongeziweyo okanye ityuwa.

ezithile imifuno engumkhenkcezilungiswa ngeesosi esele zenziwe okanye imixube yeziqholo, ezinokongeza incasa kodwa zandise ubungakanani besodium, amafutha, okanye iikhalori kwimveliso yokugqibela. Oku kwandisa kakhulu ixabiso le-caloric yokutya.

Ukongezelela, abo banoxinzelelo lwegazi oluphezulu imifuno engumkhenkceOmnye kufuneka ahlole ngokucophelela umxholo we-sodium wemveliso kwaye athenge iimveliso ngaphandle kwetyuwa eyongeziweyo.

Uphononongo lubonisa ukuba ukunciphisa i-sodium intake kunokunceda ukunciphisa amanqanaba oxinzelelo lwegazi, ngakumbi abo banoxinzelelo lwegazi oluphezulu.

Iinzuzo zemifuno ekhenkcezisiweyo

imifuno engumkhenkce Ngokuqhelekileyo zilungiswa ngomzamo omncinci, okwenza kube yindlela ekhawulezayo nefanelekileyo kwimifuno emitsha.

Ngokuqhelekileyo zixabiso eliphantsi kunemifuno emitsha kwaye ziphila ixesha elide. Ngaphezu koko, iyafumaneka unyaka wonke, nto leyo ethetha ukuba inokutyiwa nanini na, kungakhathaliseki nokuba kusexesheni okanye akunjalo.

Ukutya imifuno ekhenkcezisiweyoYindlela elula yokwandisa ukutya kwakho kwezondlo ezibalulekileyo, kubandakanya i-fiber, i-antioxidants, iivithamini kunye neeminerali.

Ukongezelela, uphando lubonisa ukuba ukwandisa ukusetyenziswa kwemifuno kunciphisa umngcipheko wezifo ezifana nesifo senhliziyo, umhlaza, kunye nohlobo lwe-2 yeswekile.

Entsha okanye Engumkhenkce: Yeyiphi Enesondlo Ngakumbi?

fresh kwaye ukutya okunomkhenkce Iziphumo ezivela kwizifundo ezithelekisa umxholo wezondlo zohluka kancinci.

Oku kungenxa yokuba olunye uphononongo lusebenzisa imveliso esandul’ ukuvunwa, nto leyo ephelisa imiphumo yokugcina nexesha lokuthutha, ngoxa ezinye zisebenzisa imveliso ethengwa evenkileni. Ukongezelela, ukungafani kwindlela yokucubungula kunye neendlela zokulinganisa kunokuchaphazela iziphumo.

Nangona kunjalo, ngokubanzi, ubungqina bubonisa ukuba iziqhamo kunye nemifuno ekhenkcezayo inokugcina ixabiso labo lezondlo kunye ukutya okunomkhenkce icebisa ukuba umxholo wezondlo uyafana.

Ezinye izifundo ukutya okunomkhenkceKubonisa ukuba izondlo ekutyeni zinciphile, kodwa oku kuncipha ngokuqhelekileyo kuncinci.

Ngaphezu koko, entsha kunye ukutya okunomkhenkceivithamini A, i-carotene, Ivithamin E, iiminerali kunye namanqanaba efiber afana. Ngokuqhelekileyo azichatshazelwa kukwenza ibleaching.

Uphononongo oluthelekisa iintlobo ezitsha kunye neentlobo ezikhenkcezisiweyo ezifana nee-ertyisi, iimbotyi eziluhlaza, iminqathe, isipinatshi kunye ne-broccoli zifumene umsebenzi wazo we-antioxidant kunye nomxholo wezondlo ufana.

Ukutya okukhenkcezisiweyo kusenokuba nevithamin C eninzi

ukutya okukhenkcezisiweyoKananjalo inamazinga aphezulu ezinye izondlo. Le yeyona nto ininzi Ukutya ikusemkhenceni Oku kubonakala kwizifundo ezithelekisa iintlobo ezintsha ezigcinwe ekhaya iintsuku ezimbalwa.

Umzekelo, ii-ertyisi ezikhenkcezisiweyo okanye isipinatshi ezigcinwe ekhaya kangangeentsuku ezininzi zinevithamin C eninzi kuneeertyisi ezintsha ezithengwa evenkileni okanye isipinatshi.

Kwezinye iziqhamo, ukukhenkceza kubangele umxholo ophezulu wevithamin C xa kuthelekiswa neentlobo ezintsha.

Ukongeza, olunye uphononongo lubonisa ukuba ukukhenkceza ukutya okutsha kunokonyusa ukufumaneka kwefiber ngokwenza ukuba kunyibilike ngakumbi.

Ngenxa yoko;

Iziqhamo kunye nemifuno oyithengayo ebaleni okanye uyikha egadini yakho ikumgangatho ophezulu.

Nangona kunjalo, ukuba uthengisa igrosari, ukutya okunomkhenkceinokuba ngokulinganayo okanye kwezinye iimeko isondlo kuneentlobo ezintsha.

Iziqhamo kunye nemifuno ekhenkcezisiweyo Yenye indlela efanelekileyo kwiinketho ezintsha. Ukufumana eyona ntlobo ilungileyo yezondlo, sebenzisa okutsha kunye ukutya okunomkhenkceKungcono ukusebenzisa umxube we.