Okuqukethwe kwe-athikili
Imithombo yamaprotheni ezilwane njengenyama yenkomo, inyama yenkonyane, inkukhu newundlu iqukethe izakhamzimba eziningi. Nokho, lezi zilwane zingabangela izifo ezimbi kakhulu ezitholakala ekudleni. I-Salmonella, I-Campylobacterium, E. coli O157:H7 ve Listeria monocytogene kanye nama-bacteria.
Ngakho-ke, kubalulekile ukupheka inyama emazingeni okushisa aphephile ngaphambi kokuyidla.
Ongoti bezokuphepha kokudla bathi inyama iphephile uma iphekwe isikhathi eside futhi ishisa ngokwanele ukuthi ingabulala izinto eziyingozi.
"Yini amaqhinga okupheka inyama", indlela yokupheka inyama ebomvu" Ungathola izimpendulo zemibuzo yakho esihlokweni.
Iphekwa Kanjani Inyama?
Amadigri okupheka inyama
Amazinga okushisa okupheka aphephile ayahluka kuye ngohlobo lwenyama elungiswayo.
Izinkukhu
Inkukhu eluhlaza ingabangela isifo sohudo esinegazi, umkhuhlane, ukuhlanza kanye namajaqamba emisipha. I-Campylobacterium ingangcoliswa I-Salmonella ve I-Clostridium perfringenskuvame ukutholakala ezinkukhuni ezingavuthiwe futhi kubangela izimpawu ezifanayo.
Izinga lokushisa langaphakathi eliphephile lokupheka izinkukhu ngu-75°C.
Inkomo
Ama-Meatballs, amasoseji kanye nama-burgers kudingeka afinyelele izinga lokushisa langaphakathi lokupheka elingu-70°C. Inyama yenkomo kanye nenyama yenkonyane kufanele iphekwe okungenani ibe ngu-65°C.
Iwundlu nemvu
Inyama yewundlu, engabangela ukugula okubi kakhulu ngenxa yokudla I-staphylococcus aureus, I-Salmonella enteritidis, I-Escherichia coli O157:H7 ve I-Campylobacterium ingase ibe nama-pathogens afana
Ukuze kubulawe lezi zinambuzane, kufanele kuphekwe ku-70°C, kuyilapho amawundlu amawundlu eqoba kanye nenyama yemvu kufanele afinyelele okungenani ku-65°C.
Izilwane zasendle
Abanye abantu bathanda ukudla izilwane zasendle njengezinyamazane noma onogwaja. Lolu hlobo lwenyama lunamazinga okushisa aphephile okupheka angaphakathi.
Inyama yenyamazane kufanele iphekwe ezingeni lokushisa elincane elingu-70°C, kuyilapho inyama yenyama egayiwe yonke noma eyosiwe kufanele ifinyelele ku-65°C. Unogwaja ungabuye uphekwe ezingeni lokushisa langaphakathi elingu-70°C.
Amathiphu okugcina inyama kanye nokushisa kabusha
Inyama kufanele igcinwe kude nezinga lokushisa eliphakathi kuka-5°C no-60°C, lapho amagciwane akhula khona ngokushesha.
Ngemuva kokuba inyama isiphekwe, kufanele ihlale ekushiseni okungenani kuka-60 ° C kuze kube yilapho ikhonza futhi kufanele ifakwe esiqandisini okungenani amahora angu-2. Inyama eshiywe ekamelweni lokushisa amahora angaphezu kwama-2 kufanele ilahlwe.
Inyama noma izitsha zenyama ezikhishwe esiqandisini kufanele zishiswe kuze kufike ezingeni lokushisa langaphakathi elingu-75 °C.
Izindlela Zokupheka Inyama
Ukupheka inyama kwephula imicu eqinile nezicubu ezixhumeneyo, okwenza kube lula ukuyihlafuna nokugaya. Inikeza nokumuncwa okungcono kwezakhi.
Ngaphezu kwalokho, ukupheka kahle inyama I-Salmonella ve E. coli Iphinde ibulale amagciwane ayingozi njenge
Ukupheka inyama kunganciphisa amandla ayo e-antioxidant futhi ilahlekelwe imisoco kuye ngokuthi iphekwe kanjani futhi isikhathi esingakanani.
Izinga okwenzeka ngalo lokhu lithinteka kakhulu indlela yokupheka. Ngaphezu kwalokho, ukupheka inyama emazingeni okushisa aphezulu isikhathi eside kungaholela ekwakhekeni kwezinhlanganisela eziyingozi ezingandisa ingozi yezifo.
Kudingekile ukukhetha izindlela zokupheka ezinciphisa ukulahlekelwa izakhi futhi zikhiqize inani eliphansi kakhulu lamakhemikhali ayingozi. Ngakho ake sibheke izindlela zokupheka ezihlukene.
Amasu Okupheka Inyama
Ukugazinga kanye nokubhaka
Ukugazinga nokubhaka kuyizindlela ezifanayo zokupheka usebenzisa ukushisa okomile. Ihluke ezindleleni zokushisa okumanzi, lapho inyama iphekwe emanzini noma olunye uketshezi.
Amazinga okushisa okugazinga nokubhaka aphakathi kuka-149-218°C kanti isikhathi sokupheka singasukela emaminithini angu-30 kuya ehoreni kuye ngohlobo nokusikwa kwenyama.
Ngokuvamile, ukugazinga nokubhaka kuyizindlela zokupheka ezinempilo njengoba kunciphisa ukulahlekelwa uvithamini C.
Igridi
Ukugcoba kuyindlela yokupheka eyomile futhi enezinga eliphezulu lokushisa. Amazinga okushisa e-grill ngokuvamile aphakathi kuka-190-232°C. Ukugcoba kuyindlela ethandwayo ngoba kunikeza ukunambitheka okumnandi enyameni, ikakhulukazi ama-steaks namabhega.
Ngeshwa, le ndlela yokupheka ivame ukuholela ekukhiqizeni amakhemikhali angaba yingozi. Uma inyama ithosiwe emazingeni okushisa aphezulu, amafutha ayancibilika futhi aconse endaweni yokushisa noma endaweni yokupheka. Lokhu kudala izinto ezinobuthi ezibizwa nge-polycyclic aromatic hydrocarbons (PAHs) ezingangena futhi zingene enyameni.
Ama-PAH angabangela izinhlobo eziningi zomdlavuza, kuhlanganise nomdlavuza webele nowe-pancreatic. Nokho, ucwaningo luthole ukuthi ukususa ama-drip kunganciphisa ukwakheka kwe-PAH kufika ku-89%.
Okunye okukhathazayo nge-grilling ukuthi ikhuthaza ukwakheka kwezinhlanganisela ezaziwa nge-Advanced glycation end products (AGEs).
Iminyaka yobudala ihlotshaniswa nengozi enkulu yezifo eziningi, kuhlanganise nesifo senhliziyo, isifo sezinso nokuguga kwesikhumba.
Akhiqizwa emzimbeni njengemikhiqizo yokusabela kwamakhemikhali okwenzeka phakathi kukashukela namaprotheni. Zibuye zakheke ekudleni ngesikhathi sokupheka, ikakhulukazi emazingeni okushisa aphezulu.
Ukugcina izikhathi zokupheka zimfushane nokukhipha inyama ekushiseni okuphezulu ngaphandle kokushiswa kusiza ukunciphisa inani le-AGE elikhiqizwayo.
Ukubilisa, ukubilisa nokupheka ngejusi yakhona
Lezi izindlela ezifanayo zokupheka ezishisayo ezishisayo. Nakuba izikhathi zokupheka zivame ukuba zinde kunezinye izindlela zokupheka, amazinga okushisa azo aphansi.
Amazinga okushisa okupheka ami kanje:
Ukubilisa: 60-82 ° C
Ukuziphekela: 71–82 °C
Ukushisa: 85-93 ° C
Ukubilisa isikhathi eside emazingeni okushisa angaphezu kuka-93°C kungabangela amaprotheni enyama ukuba aqine. Ucwaningo luye lwabonisa ukuthi ukupheka ngokushisa okumanzi emazingeni okushisa aphansi kunganciphisa ukwakheka kwama-AGE.
Ngakolunye uhlangothi, izikhathi ezinde zokupheka ukuzingela ngokungemthetho nokubilisa kungaholela ekulahlekelweni kwamavithamini B kanye nezakhamzimba ezivame ukuba phezulu enyameni nasezinkukhuni.
Ukuthosa epanini
Nakuba i-stir-frying isebenzisa ukushisa okuphezulu, isikhathi sokupheka sifushane kakhulu, okusiza ukugcina ukunambitheka kwenyama.
Le ndlela yokupheka iphinde iqinisekise ukuthi imisoco iyagcinwa. Ngakolunye uhlangothi, ukuthosa epanini kunezinkinga ezithile.
I-Heterocyclic amines (HA) yizinhlanganisela ezingabangela umdlavuza. Yakhiwa lapho inyama ifinyelela amazinga okushisa aphezulu ngesikhathi sokupheka. Ucwaningo luthole ukuthi kaningi kwenzeka ngesikhathi sokuthosa inyama nezinkukhu.
Ukugcoba inyama ngezingxube eziqukethe ama-antioxidants njengezithelo, imifino, amakhambi nezinongo kusiza ukunciphisa ukwakheka kwe-HA. Futhi, kubalulekile ukukhetha amafutha anempilo lapho ugoqa.
Ukuthosa Okujulile
Ukuthosa okujulile kusho ukucwilisa ukudla ngokuphelele emafutheni ngesikhathi sokupheka. Inyama nezinkukhu ngezinye izikhathi zimbozwa ngesinkwa noma imvuthuluka yesinkwa ngaphambi kokuba zithoswe kakhulu.
Izinzuzo zokuthosa okujulile zihlanganisa ukunambitheka okuthuthukisiwe, ukuthungwa okuhlanzekile, nokugcinwa okuhle kakhulu kwamavithamini namaminerali. Kodwa le ndlela yokupheka ibuye ibeke izingozi zempilo ezingase zibe khona.
Ukuthosa okujulile kuqashelwa ukuthi kubangela amazinga aphezulu emikhiqizo enobuthi kunezinye izindlela eziningi zokupheka, njengama-AGE, ama-aldehydes, nama-HAs.
Ukupheka kokushisa okuphansi
Kuhilela ukupheka epanini emlilweni omncane amahora ambalwa. Izinga lokushisa lokupheka lisukela ku-88°C kuya ku-121°C. Lawa mazinga okushisa aphansi anciphisa ukwakheka kwezinhlanganisela ezingase zibe yingozi.
Inzuzo enkulu yokupheka kokushisa okuphansi ukuthi kulula futhi kulula. Ngeshwa, kuphumela ekulahlekelweni kwamavithamini B akhishelwe emhluzweni njengoba inyama iphekwa.
Ukupheka okunezinga lokushisa eliphansi kunambitheka inyama, kodwa kungabangela izinkukhu nezinye izinyama ezithambile ukuthi zithambe futhi zihlukane phakathi nokupheka isikhathi eside.
Ukupheka Kwengcindezi
Ukupheka ngomfutho kuwuhlobo lokupheka okushisayo okumanzi ngoba kupheka ukudla ngokushesha futhi kusebenzisa amandla amancane kunezinye izindlela. Ngendlela ye-pressure cooker, ukucindezela kwesitimu kuphakamisa indawo yokubilisa yamanzi ukusuka ku-100°C kuya ku-121°C. Lokhu kushisa okuphezulu kunikeza isikhathi sokupheka esisheshayo.
Inzuzo ukuthi inciphisa kakhulu isikhathi esithathayo ukupheka inyama noma izinkukhu. Ngaphezu kwalokho, ukupheka ngomfutho kubangela i-cholesterol oxidation encane kunezinye izindlela zokupheka, kunikeza inyama ukunambitheka nokuthambile, futhi kunciphisa ukulahlekelwa kwamavithamini.
Ngokufanayo nokupheka okunezinga lokushisa eliphansi, ukupheka ukucindezela kungabangela ukuthi ezinye izinhlobo zenyama zibe ithenda kakhulu.
Ngaphansi komshini
I-Sous vide yigama lesiFulentshi elisho "i-vacuum". Inyama ivalwe esikhwameni sepulasitiki esingangenisi umoya futhi iphekwe emanzini okugeza alawulwa izinga lokushisa ihora elilodwa kuya kwambalwa.
Ezinye izinhlobo zenyama, njenge-steak, zi-pan-fried ngemva kokupheka kwe-sous vide ukuze kutholakale uqweqwe olunsundu.
I-Sous vide isebenzisa izinga lokushisa eliphansi kunazo zonke kuzo zonke izindlela zokupheka: 55-60 °C. Ukupheka kulawa mazinga okushisa kusiza ukunciphisa ukwakheka kwamakhemikhali angaba yingozi.
Kuthiwa futhi ukupheka ngesisa futhi ngokulinganayo kunenyama ephekwe ngezinye izindlela, njengoba isikhathi sokupheka nezinga lokushisa kungalawulwa ngokunembile.
Ukwengeza, umhluzi okhiqizwa ngesikhathi sokupheka uhlala esikhwameni, okuvumela ukugcinwa okungcono kwamavithamini B nezinye izakhi.
Ama-steaks angathatha ihora noma ngaphezulu ukupheka, okude kakhulu kunokosa. Ngakolunye uhlangothi, inyama ingagcinwa ngokuphephile ekushiseni okufunayo amahora ambalwa.
Imibhalo Okufanele Uyifunde
