Tambayi Likitan Abinci: Shin kayan lambu na Microwaving da gaske 'Kashe' kayan abinci?

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Q: Shin microwaving yana "kashe" abubuwan gina jiki? Yaya sauran hanyoyin dafa abinci fa? Menene hanya mafi kyau don dafa abinci na don mafi yawan abinci mai gina jiki?

A: Duk da abin da zaku iya karantawa akan Intanet, microwaving abincinku baya “kashe” abubuwan gina jiki. A gaskiya ma, yana iya yin wasu abubuwan gina jiki Kara samuwa ga jikinka.Dangane da tasirin abubuwan gina jiki na abincin ku, microwaving daidai yake da sautéing ko dumama a cikin kwanon rufi (kawai ya fi dacewa). Bincike akan wannan batun yana nuna cewa duk lokacin da kuka dafa ganye (broccoli, alayyafo, da sauransu), wasu daga cikin bitamin B da sauran bitamin mai narkewa na ruwa sun ɓace. Adadin da kuka rasa ya dogara da tsawon lokaci da tsaurin abincin da ake dafa dafaffen broccoli a cikin microwave na daƙiƙu 90 yana da banbanci fiye da shaƙe shi na mintuna biyar. Wani misali: Sauté koren wake a cikin kwanon rufi yana ba da damar riƙe bitamin mafi kyau fiye da idan za ku tafasa su. Tafasa yana fitar da mafi yawan abubuwan gina jiki daga cikin abincin ku, don haka ban da dankali, yi ƙoƙarin guje wa tafasa kayan lambu.

Kodayake kayan lambu na dafa abinci yana rage adadin wasu bitamin, yana iya 'yantar da wasu abubuwan gina jiki, kamar antioxidants, yana ba da damar ƙara shan ruwa ta jiki. Bincike daga Jami'ar Oslo ya gano cewa microwaving ko tururi karas, alayyafo, namomin kaza, bishiyar asparagus, broccoli, kabeji, koren barkono da jan barkono, da tumatir sun haifar da ƙaruwa a cikin abubuwan antioxidant na abinci (a cikin cewa antioxidants sun fi samuwa don sha). Kuma har yanzu ƙarin bincike ya nuna cewa lycopene, mai ƙarfi antioxidant wanda ke ba da tumatir da kankana jajayen launi, ya fi dacewa da jiki yayin da aka cinye shi a dafa ko sarrafa kayan tumatir-salsa, miya spaghetti, ketchup, da sauransu-maimakon sabbin tumatir .

Cin kayan lambu da aka dafa yana da fa'ida da rashin amfanin sa, amma kasan shine yana da mahimmanci ku ci abincin ku ta hanyoyi daban -daban. Yi farin ciki da alayyafo a cikin salads kuma je don wilted ko steamed azaman gefen gefe tare da abincin dare.

Idan kuna amfani da injin microwave don tururi kayan lambu, ku kula kada ku ƙara ruwa mai yawa wanda a zahiri kuna tafasa, kuma ku kalli agogo don guje wa cin abinci (yawan lokacin da ake buƙata zai bambanta sosai, ya danganta da nau'in kayan lambu da kuma yadda ake dafa abinci). karami ya yanke). Mataki na farko shine shigar da duka danyen abinci da dafaffen abinci a cikin abincin ku. Hanya ce mafi sauƙi don tabbatar da cewa kuna samun matsakaicin adadin bitamin, ma'adanai, da antioxidants.

Dokta Mike Roussell, PhD, mashawarci ne mai gina jiki wanda aka sani da ikonsa na canza hadaddun dabarun abinci mai gina jiki zuwa halaye da dabaru masu amfani ga abokan cinikinsa, wanda ya haɗa da ƙwararrun 'yan wasa, masu zartarwa, kamfanonin abinci, da manyan wuraren motsa jiki. Dr. Mike shine marubucin Shirin Rage Nauyin Mataki 7 na Dr. Mike da kuma 6 Rukunnai na Abinci.

Haɗa tare da Dr. Mike don samun ƙarin abinci mai sauƙi da nasihu ta hanyar bin @mikeroussell akan Twitter ko zama mai son shafin Facebook.

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