Okuqukethwe kwe-athikili
Izithelo ezintsha nemifino kuphakathi kokudla okunempilo. Igcwele amavithamini, amaminerali kanye nama-antioxidants, konke okuhle kakhulu empilweni.
Ukudla izithelo nemifino eminingi kusiza ukuvikela isifo senhliziyo.
Ukudla okusha kungase kungatholakali njalo futhi ukudla okuqandisiwe ingenye yazo.
Kodwa fresh futhi lokudla okuqandisiwe Inani lokudla okunempilo liyahlukahluka. ngezansi "yini ukudla okufriziwe", “Ingabe ukudla okufriziwe kunempilo” umbuzo uzophendulwa.
Ukuvuna, Ukucutshungulwa kanye Nokuthuthwa Kokudla
Izithelo nemifino esiyithengayo ivunwa ngomshini noma ngesandla.
Izithelo Ezintsha Nemifino
Iningi lezithelo nemifino emisha ikhiwa ngaphambi kokuthi ivuthwe. Lokhu kwenzelwa ukuvumela isikhathi sokuthi ivuthwe ngokugcwele ngesikhathi sokuthunyelwa.
Lokhu kubanika isikhathi esincane sokuthuthukisa uhla lwamavithamini, amaminerali kanye nama-antioxidants emvelo.
Ezinye izithelo nemifino kungathatha izinsuku ezi-3 kuya emavikini ambalwa ekuhambeni ngaphambi kokufika esikhungweni sokusabalalisa.
Hatta, elma ve amagonandoda Okunye ukudla, njengokudla, kungagcinwa ngaphansi kwezimo ezilawulwayo kuze kufike ezinyangeni eziyi-12 ngaphambi kokuba kudayiswe.
Ngesikhathi sokuthunyelwa, ukudla okusha kuvame ukugcinwa endaweni efrijini, elawulwayo futhi kuhlangane namakhemikhali ukuze kunqandwe ukona.
Lapho befika emakethe noma emakethe, kungase kuthathe ezinye izinsuku ezingu-1-3. Bese igcinwa emizini yabantu kuze kube yizinsuku eziyisikhombisa ukuze kudliwe.
Izithelo Eqandisiwe Nemifino
Izithelo nemifino efriziweZivamise ukuvunwa lapho sezivuthwe kakhulu uma zinomsoco.
Uma isivuniwe, iyawashwa, ifakwe i-bleach, isikwe, iqandiswe futhi ihlanganiswe emahoreni ambalwa.
Izithelo zifakwe i-bleached, le nqubo ithinta kakhulu ukuthungwa kwazo. Igcinwa ne-ascorbic acid (uhlobo lwevithamini C) noma ngokufaka ushukela ukuvimbela ukubola.
Ngokuvamile awekho amakhemikhali afakwa ngaphambi kokubanda.
Amanye amavithamini ekudleni okufriziwe alahleka ngesikhathi sokucubungula
Ngokuvamile, izithelo nemifino efriziwe kusiza ukulondoloza izakhi zazo. kodwa ukudla okuqandisiweLapho igcinwe isikhathi esingaphezu konyaka, ezinye izakhamzimba zayo ziqala ukuwohloka.
Ezinye izakhamzimba nazo ziyalahleka ngesikhathi sokufiphala. Eqinisweni, ukulahlekelwa okukhulu kwezakhi zomzimba kwenzeka phakathi nale nqubo.
Inqubo yokuhlanza iyenzeka ngaphambi kokuqhwaza futhi ihilela ukushiya umkhiqizo emanzini abilayo imizuzu embalwa nje.
Lokhu kubulala amagciwane ayingozi futhi kuvimbela ukulahlekelwa ukunambitheka, umbala kanye nokuthungwa. Futhi Amavithamini B futhi kubangela ukulahlekelwa imisoco encibilika emanzini njengovithamini C.
Izinga lokulahleka komsoco liyahlukahluka kuye ngohlobo lokudla kanye nesikhathi sokufiphala. Ngokuvamile, ukulahlekelwa kuvela ku-10-80%, kuyilapho okujwayelekile kuzungeze u-50%.
Ucwaningo lubonise umsebenzi we-antioxidant oncibilikayo we-bleach. uphizingo-30%, isipinashiUthole ukuthi lehle ngo-50%.
Kodwa ezinye izifundo lokudla okuqandisiwe ithi ingagcina umsebenzi wayo we-antioxidant naphezu kokulahlekelwa amavithamini ancibilikayo emanzini.
Amanani omsoco okudla okusha nokuqandisiwe ayancipha ngesikhathi sokugcinwa.
Ngokushesha ngemva kokukha, izithelo nemifino emisha iqala ukulahlekelwa umswakama futhi isengozini enkulu yokonakala kanye nokuncipha komsoco.
Ucwaningo olulodwa lwathola ukuncipha kwezakhi ngemva kwezinsuku ezi-3 zokupholisa. Lokhu kuvame kakhulu ezithelweni ezithambile.
I-Vitamin C emifino emisha iqala ukwehla ngokushesha ngemva kokuvuna futhi iyaqhubeka nokwehla ngesikhathi sokugcinwa. Isibonelo, uphizi oluhlaza ulahlekelwa u-24% wevithamini C wawo phakathi namahora okuqala angama-48-51 ngemuva kokuvuna.
Umsebenzi we-Antioxidant uyancipha emifino epholile noma egcinwe ekamelweni lokushisa.
Kodwa-ke, nakuba i-vitamin C ingalahleka kalula ngesikhathi sokugcinwa, ama-antioxidants afana ne-carotenoids nama-phenolic empeleni angandiswa.
Lokhu cishe kungenxa yokuqhubeka nokuvuthwa futhi kubonakala kwezinye izithelo.
Ingabe Imifino Eqandisiwe Inempilo?
imifino eqandisiwe Kuyinto ehlukile efanelekile kunemifino emisha. Ayibizi futhi kulula ukuyilungiselela futhi inesikhathi eside seshelufu futhi ingathengwa nganoma yisiphi isikhathi sonyaka.
Inani lokudla okunomsoco lemifino eqandisiwe
Ngenxa yokuthi imifino ivamise ukuqandiswa ngokushesha ngemva kokuvuna, ngokuvamile igcina umsoco wayo omningi.
Ucwaningo olulodwa lwabonisa ukuthi i-blanching kanye nemifino efriziwe kuze kube yizinyanga ezi-2 ayizange ishintshe kakhulu okuqukethwe kwayo kwe-phytochemical.
Kodwa-ke, ucwaningo lubonisa ukuthi ukuqandisa kungase kuthinte inani lokudla kwemifino ethile nezakhi ezithile ngendlela ehlukile.
Isibonelo, ucwaningo olulodwa lwathola ukuthi i-broccoli eqandisiwe yayine-riboflavin entsha. broccoli ithole ukuthi uphizi oqandisiwe uphansi kule vithamini.
Ukwengeza, uphizi oqandisiwe, izaqathe, nesipinashi i-beta-carotene Awukho umehluko obalulekile owabonwa phakathi kukabhontshisi oluhlaza oqandisiwe kanye nomusha kanye nesipinashi.
Olunye ucwaningo lwathola ukuthi iklabishi eliqandisiwe, elingaphekwanga liqukethe inani eliphezulu lama-antioxidants kuneklabishi elisha, okubonisa ukuthi ukuqandisa kungase kukhulise okuqukethwe kwe-antioxidant kweminye imifino.
Ngakolunye uhlangothi, ukwenza umbala ube mhlophe kungabangela ukuncipha okukhulu kwemisoco engezwani nokushisa, okuhlanganisa uvithamini C kanye ne-thiamine.
Ngokusho kokubuyekezwa okunye, okuqukethwe kwevithamini C kweminye imifino kungancipha ngo-10-80% ngesikhathi se-blanching kanye nenqubo yokuqandisa, ngokulahleka okuphakathi kwezakhi ezingaba ngu-50%.
Khumbula ukuthi ezinye izindlela zokupheka ezifana nokubilisa, ukuthosa, kanye ne-microwaving nakho kungaholela ekulahlekelweni kwezakhi, ngisho nemifino emisha noma ekheniwe.
Izithasiselo kanye nama-preservatives
imifino eqandisiweLapho ukhetha i, kuyadingeka ukuthi uhlole ngokucophelela ilebula yesithako. yemifino eqandisiwe Nakuba eziningi zingenazo izithasiselo nezivimbelakuvunda, ezinye zingase zibe noshukela owengeziwe noma usawoti.
abanye imifino eqandisiwezilungiswa ngamasoso asevele enziwe noma izingxube zezinongo ezingeza ukunambitheka kodwa zandise isodium, amafutha, noma ama-calories emkhiqizweni wokugcina. Lokhu kwandisa kakhulu inani le-caloric lokudla.
Ngaphezu kwalokho, labo abanomfutho wegazi ophakeme imifino eqandisiwekufanele uhlole ngokucophelela okuqukethwe kwe-sodium
Ucwaningo lubonisa ukuthi ukunciphisa ukudla kwe-sodium kungasiza ekunciphiseni amazinga omfutho wegazi, ikakhulukazi kulabo abanomfutho wegazi ophezulu.
Izinzuzo zemifino efriziwe
imifino eqandisiwe Ngokuvamile zilungiswa ngomzamo omncane, okwenza kube enye indlela esheshayo nelula yemifino emisha.
Ivamise ukubiza kancane kunemifino emisha futhi iphila isikhathi eside. Ngaphezu kwalokho, ingasetshenziswa unyaka wonke, okusho ukuthi ingadliwa noma nini, kungakhathaliseki ukuthi isizini noma cha.
Ukudla imifino eqandisiweKuyindlela elula yokwandisa ukudla kwakho kwezakhamzimba ezibalulekile, okuhlanganisa i-fiber, ama-antioxidants, amavithamini namaminerali.
Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukwandisa ukusetshenziswa kwemifino kunciphisa ingozi yezifo ezifana nesifo senhliziyo, umdlavuza, nesifo sikashukela sohlobo lwesibili.
Okusha noma Okuqandisiwe: Yikuphi Okunomsoco Kakhudlwana?
fresh futhi lokudla okuqandisiwe Imiphumela evela ezifundweni eziqhathanisa nokuqukethwe kwezakhi iyahluka kancane.
Lokhu kungenxa yokuthi ezinye izifundo zisebenzisa umkhiqizo osanda kuvunwa ophikisana nemiphumela yokugcinwa nesikhathi sokuthumela, kuyilapho ezinye zisebenzisa umkhiqizo othengwe esitolo. Ukwengeza, umehluko ekucubunguleni nasezindleleni zokulinganisa zingathinta imiphumela.
Sekukonke, nokho, ubufakazi bubonisa ukuthi izithelo nemifino eqandisiwe kungagcina umsoco wako, lokudla okuqandisiwe iphakamisa ukuthi okuqukethwe komsoco kuyefana.
Ezinye zezifundo ukudla okuqandisiweuthi imisoco ekhona
Ngaphezu kwalokho, fresh futhi ukudla okuqandisiweI-Vitamin A, i-carotenoids, Vitamin E, amaminerali kanye namazinga e-fiber afana. Ngokuvamile azithintwa ukufiphala.
Ucwaningo oluqhathanisa izinhlobo ezintsha nezinhlobo eziqandisiwe ezifana nophizi, ubhontshisi oluhlaza, izaqathi, isipinashi kanye ne-broccoli zithole umsebenzi ofanayo we-antioxidant kanye nokuqukethwe kwezakhi.
Ukudla okuqandisiwe kungase kube novithamini C owengeziwe
ukudla okuqandisiweEzinye izakhamzimba nazo zinamazinga aphezulu. Lokhu kuningi ukudla okuqandisiwe kubonakala ezifundweni eziqhathanisa izinhlobo ezintsha ezigcinwe ekhaya izinsuku ezimbalwa
Isibonelo, uphizi oqandisiwe noma isipinashi aqukethe uvithamini C owengeziwe kunophizi othengwe esitolo noma isipinashi esigcinwa ekhaya izinsuku ezimbalwa.
Kwezinye izithelo, u-ayisikhilimu ubangele okuqukethwe kwevithamini C okuphezulu uma kuqhathaniswa nezinhlobo ezintsha.
Ukwengeza, ucwaningo oluthile luphawula ukuthi izinqubo ezenziwa ukuqanda ukudla okusha zingakhuphula ukutholakala kwe-fiber ngokuyenza incibilike kakhulu.
Ngenxa yalokho;
Izithelo nemifino oyithenga ngqo ensimini noma oyivuna engadini yakho isezingeni eliphezulu kakhulu.
Nokho, uma uthenga esitolo segrosa, ukudla okuqandisiweingase ibe ngokulinganayo, noma kwezinye izimo ibe nomsoco kunezinhlobo ezintsha.
Izithelo nemifino efriziwe Kuyindlela ehlukile kunezinketho ezintsha. Ukuze uthole izinhlobonhlobo ezinhle kakhulu zomsoco, ezintsha kanye ukudla okuqandisiweKungcono ukusebenzisa ingxube ye
Imibhalo Okufanele Uyifunde
