Ta yaya dafa abinci yake shafar Abincin Abincin Abinci

Wadatacce

• Sau da yawa ana canza abubuwa masu gina jiki yayin dafa abinci
• Tafasa, kwaba, da farauta
• Grilling da broiling
• Microwaving
• Gasawa da yin burodi
• Sautéing da motsa-frying
• Soya
• Steam
• Nasihu don kara yawan riƙe abinci mai gina jiki yayin dafa abinci
• Layin kasa

Cin abinci mai gina jiki na iya inganta lafiyar ku da matakan kuzari.

Abin mamaki, da hanya ka dafa abincin ka yana da babban tasiri a kan yawan sinadaran da ke ciki.

Wannan labarin yana bincika yadda hanyoyin girke-girke da yawa ke shafar ƙoshin abinci mai gina jiki.

Sau da yawa ana canza abubuwa masu gina jiki yayin dafa abinci

Abincin dafa abinci yana inganta narkewa kuma yana ƙara shayarwar yawancin abubuwan gina jiki (,).

Misali, sunadarin dake cikin dafaffun kwai ya fi narkar da kashi 180 cikin 100 fiye da na danyen kwai ().

Koyaya, wasu hanyoyin dafa abinci suna rage mahimman abubuwan gina jiki.

Sau da yawa ana rage abinci mai gina jiki yayin dafa abinci:

• bitamin mai narkewa bitamin C da bitamin na B - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), da cobalamin (B12)
• mai-mai narkewar bitamin bitamin A, D, E, da K
• ma'adanai: musamman potassium, magnesium, sodium, da calcium

Kodayake dafa abinci yana inganta narkewar abinci da kuma shayarwar yawancin abubuwan gina jiki, yana iya rage matakan wasu bitamin da kuma ma'adanai.

Tafasa, kwaba, da farauta

Tafasa, daddawa, da farauta irin wadannan hanyoyin ne na dafa abinci mai ruwa.

Wadannan fasahohin sun bambanta da zafin jiki na ruwa:

• farauta: ƙasa da 180 ° F (82 ° C)
• simmering: 185-200 ° F (85-93 ° C)
• tafasa: 212 ° F (100 ° C)

Kayan lambu gabaɗaya babbar hanya ce ta bitamin C, amma yawancinta ana ɓacewa yayin da aka dafa su cikin ruwa.

A zahiri, tafasa yana rage abun cikin bitamin C fiye da kowace hanyar girki. Broccoli, alayyafo, da kuma latas na iya rasa zuwa 50% ko fiye na bitamin C ɗinsu idan aka tafasa (, 5).

Saboda bitamin C yana iya narkewa da ruwa kuma yana da saurin zafi, yana iya fita daga kayan lambu lokacin da suka shiga cikin ruwan zafi.

B bitamin suma suna da zafi sosai. Za a iya rasa kusan kashi 60 cikin ɗari na ɗariƙar tamanin, niacin, da sauran bitamin na B a lokacin da aka narke nama kuma ruwansa ya kare.

Koyaya, idan aka shanye ruwan da ke dauke da waɗannan ruwan, an riƙe 100% na ma'adanai da kashi 70-90% na bitamin na B (6).

A gefe guda kuma, an nuna tafasasshen kifi don adana kayan mai na omega-3 mai mahimmin abu fiye da soyawa ko microwaving ().

Duk da yake hanyoyin girke-girke na ruwa suna haifar da babbar asara na bitamin mai narkewa cikin ruwa, basu da tasiri sosai akan ƙwayoyin omega-3.

Grilling da broiling

Grilling da broiling sune irin hanyoyin dafa abinci tare da bushewar zafi.

Lokacin da ake nikawa, tushen zafi yana zuwa daga ƙasa, amma idan ya dahu, yakan zo ne daga sama.

Grrrrrrrrrrrrrrrrrr shine isaya daga cikin shahararrun hanyoyin dafa abinci saboda tsananin dandano da yake baiwa abinci.

Koyaya, har zuwa kashi 40% na bitamin na B da ma'adanai na iya ɓacewa yayin gasawa ko yin daddawa idan ruwan 'ya'yan itace mai wadataccen abinci ya ɗiga daga nama (6).

Har ila yau, akwai damuwa game da polycyclic aromatic hydrocarbons (PAHs), waɗanda suke da yiwuwar haifar da cututtukan da ke haifar da cutar kansa wanda ke haifar da lokacin da nama ya soya kuma kitse ya ɗiba akan yanayin zafi.

Koyaya, masu bincike sun gano cewa ana iya rage PAHs da kashi 41-89% idan aka cire bushewa kuma aka rage hayaki ().

Grilling da broiling suna ba da babban dandano amma kuma suna rage matakan bitamin na B. Hakanan, gasa yana haifar da abubuwa masu haifar da cutar kansa.

Microwaving

Microwaving hanya ce mai sauƙi, mai sauƙi, kuma mai aminci.

Ananan lokutan dafa abinci da rage ɗaukar hotuna zuwa zafin rana suna adana abubuwan gina jiki a cikin abincin microwaved (,).

A zahiri, karatuttukan sun gano cewa microwaving shine mafi kyawun hanya don riƙe aikin antioxidant na tafarnuwa da namomin kaza (,).

A halin yanzu, kimanin 20-30% na bitamin C a cikin koren kayan lambu sun ɓace yayin microwaving, wanda ya ƙasa da yawancin hanyoyin girki (5).

Microwaving hanya ce mai aminci wacce ke adana mafi yawan sinadarai saboda gajeren lokacin girki.

Gasawa da yin burodi

Gasawa da yin burodi suna nufin dafa abinci a cikin murhu tare da busasshen zafi.

Kodayake waɗannan kalmomin suna ɗan musanyawa, ana amfani da gasa yawanci don nama yayin da ake amfani da yin burodi don burodi, muffins, kek, da makamantansu abinci.

Yawancin asarar bitamin ba su da yawa ta wannan hanyar dafa abinci, gami da bitamin C.

Koyaya, saboda dogon lokacin girki a yanayin zafi mai yawa, bitamin B ɗin da ke cikin gasasshen nama na iya raguwa kamar yadda 40% (6).

Gasawa ko yin burodi ba shi da tasiri a galibin bitamin da ma'adanai, sai dai bitamin na B.

Sautéing da motsa-frying

Tare da sautéing da fry-frying, ana dafa abinci a cikin tukunyar ruwa a kan matsakaici zuwa zafi mai zafi a cikin karamin adadin mai ko man shanu.

Waɗannan fasahohin suna da kamanceceniya, amma tare da soya-soye, ana motsa abinci sau da yawa, yawan zafin jiki ya fi girma, kuma lokacin dafa shi ya fi guntu.

Gabaɗaya, wannan hanya ce mai lafiya don shirya abinci.

Dafa abinci na ɗan gajeren lokaci ba tare da ruwa ba yana hana asarar bitamin na B, kuma ƙari mai yana inganta shayar mahaɗan tsire-tsire da antioxidants (6,,).

Wani bincike ya nuna cewa shan beta carotene ya ninka sau 6.5 a cikin soyayyen karas din fiye da na danyen ().

A wani binciken kuma, matakan lycopene na jini ya karu da kashi 80% lokacin da mutane suka cinye tumatir a cikin man zaitun maimakon ba shi ().

A gefe guda kuma, an nuna soya-soya don rage adadin bitamin C a cikin broccoli da jan kabeji (5,).

Sautéing da frying-frying yana inganta shayarwar bitamin mai narkewa da wasu mahaukatan shuke-shuke, amma suna rage adadin bitamin C a cikin kayan lambu.

Soya

Soya abinci ya haɗa da dafa abinci a cikin mai mai yawa - galibi mai - a zazzabi mai ƙarfi. Abincin yakan zama mai ruɓi da ɗanɗano ko ɗanyun burodi.

Hanya ce sananniya ta shirya abinci saboda fata ko murfin yana riƙe da hatimin, wanda ke tabbatar da cewa cikin ya kasance yana da danshi kuma yana dafa shi daidai.

Kitsen da aka yi amfani da shi wajen soya shi ma yana sa abincin ya yi daɗi sosai.

Koyaya, ba duk abinci ya dace da soyawa ba.

Kifi mai kyau shine mafi kyawun hanyoyin omega-3, wanda ke da fa'idodi ga lafiyar jiki. Koyaya, waɗannan ƙwayoyin suna da taushi sosai kuma suna fuskantar lalacewa a yanayin zafi mai zafi.

Misali, an nuna tuna soya don kaskantar da abun da ke ciki na omega-3 har zuwa 70-85%, yayin da yin burodi yana haifar da asara kaɗan (,).

Sabanin haka, soyawa na adana bitamin C da B na bitamin, kuma hakan na iya ƙara yawan zare a cikin dankali ta hanyar sauya sitacinsu zuwa sitaci mai tsayayya ().

Lokacin da mai ya zafafa zuwa zafin jiki na lokaci mai tsayi, abubuwa masu guba da ake kira aldehydes ake samu. Aldehydes an danganta shi da haɗarin cutar kansa da sauran cututtuka (21).

Nau'in mai, zafin jiki, da tsawon lokacin girki suna shafar adadin aldehydes da aka samar. Sake dumama mai shima yana kara samuwar aldehyde.

Idan za ki soya abinci, kada ki dafa shi sosai, kuma ki yi amfani da daya daga cikin lafiyayyen mai don soyawa.

Soya wa abinci dandano mai daɗi, kuma yana iya samar da wasu fa'idodi idan aka yi amfani da mai mai lafiya. Zai fi kyau a guji soya kifin mai mai kuma rage lokacin soyayyar wasu abinci.

Steam

Steam yana ɗaya daga cikin mafi kyawun hanyoyin girki don adana abubuwan gina jiki, gami da bitamin mai narkewa cikin ruwa, waɗanda suke da zafi da ruwa (, 5, 6,).

Masu bincike sun gano cewa tururin broccoli, alayyafo, da latas suna rage bitamin C ɗinsu kawai da kashi 9-15% (5) kawai.

Abunda ya rage shine cewa kayan lambu mai daɗin ɗanɗano na iya ɗanɗana cuta. Koyaya, wannan yana da sauƙin magani ta ƙara ɗanɗano da mai ko man shanu bayan dafa abinci.

Steam shine ɗayan mafi kyawun hanyoyin dafa abinci don adana abubuwan gina jiki, gami da bitamin mai narkewa cikin ruwa.

Nasihu don kara yawan riƙe abinci mai gina jiki yayin dafa abinci

Anan akwai nasihu 10 don rage asarar abinci mai gina jiki yayin dafa abinci:

1. Yi amfani da ƙaramin ruwa yadda zai yiwu yayin farauta ko tafasa.
2. Yi amfani da ruwan da aka bari a cikin kwanon rufi bayan dafa kayan lambu.
3. Backara ruwan 'ya'yan itace daga naman da yake ɗurawa a cikin kaskon.
4. Kada ku bare kayan lambu har sai bayan an dafa su. Mafi kyau tukuna, kar a bare kwalliya kwata-kwata don ƙara yawan fiber da ƙoshin abinci mai gina jiki.
5. Cook kayan lambu a cikin ƙaramin ruwa don rage asarar bitamin C da bitamin na B.
6. Yi ƙoƙarin cin kowane dafaffun kayan lambu a cikin kwana ɗaya ko biyu, saboda abubuwan da ke cikin bitamin C na iya ci gaba da raguwa yayin da aka dafa abincin da iska.
7. Yanke abinci bayan - maimakon kafin - dafa abinci, idan zai yiwu. Lokacin da aka dafa abinci gaba ɗaya, ƙasa da shi yana fuskantar zafi da ruwa.
8. Cook kayan lambu na aan mintuna kaɗan duk lokacin da zai yiwu.
9. Lokacin dafa nama, kaji, da kifi, yi amfani da gajeren lokacin girki da ake buƙata don amintaccen amfani.
10. Kada a yi amfani da soda a lokacin dafa kayan lambu. Kodayake yana taimakawa kiyaye launi, bitamin C zai ɓace a cikin yanayin alkaline wanda aka samar ta soda.

Akwai hanyoyi da yawa don adana abubuwan gina jiki na abinci ba tare da yin ɗanɗano dandano ko wasu halaye ba.

Layin kasa

Yana da mahimmanci don zaɓar hanyar dafa abinci madaidaiciya don haɓaka haɓakar abincin abincinku.

Koyaya, babu cikakkiyar hanyar dafa abinci wacce ke riƙe da dukkan abubuwan gina jiki.

Gabaɗaya, dafa abinci na ɗan gajeren lokaci a ƙananan yanayin zafi tare da ƙarancin ruwa zai haifar da kyakkyawan sakamako.

Kar ka bari abubuwan gina jiki da ke cikin abincin ka su malala.