Yadda Ake Lafiya a Sake dumi Ragowar: Steak, Chicken, Rice, Pizza da Sauransu

Wadatacce

• Janar Bayanai
• Yanke
• Zabi 1: Tanda
• Zabin 2: Microwave
• Zabin 3: Pan
• Zabi na 4: Bag din filastik mai bincike
• Kaza da Wasu Jajayen Nama
• Zabi 1: Tanda
• Zabin 2: Microwave
• Zabin 3: Pan
• Kifi
• Zabin 1: Microwave
• Zabi na 2: Tanda
• Zabin 3: Pan
• Shinkafa
• Zabin 1: Microwave
• Zabin 2: Pan-Steam
• Zabi na 3: Tanda
• Pizza
• Zabi 1: Tanda
• Zabin 2: Pan
• Zabi na 3: Microwave
• Gasasshen kayan lambu
• Broil ko Grill
• Casseroles da Tukunya guda-Tukunya
• Zabin 1: Microwave
• Zabi na 2: Tanda
• Zabin 3: Pan
• Microwaving Zai Iya Zama Hanya Mafi Kyawu don Kula da Kayan Abinci
• Layin .asa
• Shirye-shiryen Abinci: Kaza da Veggie Mix da Match

Reheating ragowar ba kawai yana cinye lokaci da kuɗi ba amma yana rage ɓarnar. Aiki ne mai mahimmanci idan kun shirya abinci a cikin yawa.

Koyaya, idan aka sake zafin da ba daidai ba, ragowar zai iya haifar da guba ta abinci - wanda zai iya cutar da lafiyar ku.

An kiyasta cewa 1 cikin 6 Amurkawa suna samun gubar abinci kowace shekara - kuma 128,000 daga cikin waɗannan suna asibiti. A cikin yanayi mai tsanani, guba ta abinci na iya haifar da mutuwa ().

Kari akan haka, wasu hanyoyin reheating na iya sanya wasu ragowar abubuwan da basu da kyau su ci.

Wannan labarin yana ba da umarni don aminci da dadi reheating na ragowar.

Janar Bayanai

Lokacin sake zafin saura, madaidaicin kulawa shine mabuɗin don lafiyar ku da ɗanɗanar abincin ku.

Ga abin da za ku yi (2, 3, 4):

• Abubuwan da suka rage a sanyaya da wuri-wuri (a cikin awanni 2), adana a cikin firinji kuma ku ci tsakanin kwanaki 3-4.
• A madadin, daskare ragowar na watanni 3-4. Bayan wannan lokacin, har yanzu ana ɗaukarsu amintattu don ci - amma yanayin da dandano na iya yin rauni.
• Ya kamata a daskare ragowar daskararru yadda yakamata kafin dumama ta hanyar tura su zuwa fridge dinka ko amfani da yanayin dusar kankara akan microwave dinka. Da zarar an narke, a sanyaya a cikin abinci kuma a ci a tsakanin kwanaki 3-4.
• Babu matsala idan aka sake dumama ragowar abubuwan da suka rage ta amfani da saucepan, microwave ko oven. Koyaya, sake zafin jiki zai dauki tsayi idan ba a narke abincin gaba ɗaya ba.
• Reheat ragowar har sai tururi mai zafi a ko'ina - yakamata su isa su kula da 165 ° F (70 ° C) na mintina biyu. Motsa abinci yayin sake zafin wuta don tabbatar da ma dumama jiki, musamman lokacin amfani da microwave.
• Kar a sake dumama ragowar abubuwan da suka rage fiye da sau daya.
• Kada a sanyaya ragowar abubuwan da suka rage.
• Yi amfani da ragowar ragowar nan da nan.

Tabbatar cewa ragowar abubuwan da kuka saura sun sanyaya da sauri, a sanyaya su kuma a cinye su a cikin 'yan kwanaki ko daskarewa na tsawon watanni. Yakamata a sake zuga su sosai - duk da cewa ba a sake sanyaya su ko sanyaya su fiye da sau daya ba.

Yanke

Korafe-ƙorafe da aka fi sani da murhun nama sun bushe, roba ko nama mai ɗanɗano. Koyaya, wasu hanyoyin reheating suna riƙe da ɗanɗano da danshi.

Ka tuna cewa naman da aka bari yawanci yana da ɗanɗano yayin da aka dumama daga zafin ɗaki - don haka ka bar shi a cikin firiji na kimanin minti 10 kafin sake yin zafi.

Zabi 1: Tanda

Idan kana da lokaci kaɗan, wannan ita ce hanya mafi kyau don sake zuma nama don kiyaye shi da taushi da dandano.

1. Saita murhunka zuwa 250 ° F (120 ° C).
2. Sanya nama a kan sandar waya a cikin tiren burodi. Wannan yana bawa naman damar dahuwa sosai a bangarorin biyu.
3. Da zarar an dafa wutar, sai a saka naman a ciki a dafa a kusa da minti 20-30, ana dubawa akai-akai. Dogaro da kaurin nama, lokutan dafa abinci za su bambanta.
4. Yankin nama zai kasance a shirye sau ɗaya a ɗumi (100-110 ° F ko 37-43 ° C) - amma ba a jiƙa zafi ba - a tsakiya.
5. Yi aiki tare da miya ko nama. A madadin, bincika kowane gefen steak a cikin kwanon rufi tare da man shanu ko mai don yanayin ƙyalli.

Zabin 2: Microwave

Wannan shine mafi kyawun zaɓi idan kun kasance gajere akan lokaci. Microwaving sau da yawa yakan bushe bushewa, amma ana iya hana wannan ta aan matakai kaɗan:

1. Sanya nama a cikin tasa.
2. Anƙama da ɗanyen nama ko nama a saman saman yankin kuma ƙara addan saukad da mai ko man shanu.
3. Rufe kwano na microwavable.
4. Cook a kan wuta mai zafi, juya steak kowane dakika 30 ko makamancin haka har sai yayi dumi amma ba zafi sosai ba. Wannan bai kamata ya ɗauki tsawon mintuna biyu ba.

Zabin 3: Pan

Wannan wata hanya ce mai sauri don sake dafa nama don kiyaye shi da daɗin ji.

1. Someara ɗan naman shanu ko miya a cikin kwanon rufi mai zurfi.
2. Atasa romo ko miya don ta dahu, amma kada ku bar shi ya tafasa.
3. Na gaba, ƙara naman kuma bari shi zafi har sai dumi ko'ina. Wannan ya kamata kawai ya ɗauki minti ɗaya ko biyu.

Zabi na 4: Bag din filastik mai bincike

Wannan zaɓin ya zama cikakke don kiyaye danshi da danshi. Kodayake ba ya ɗaukar tsawon lokacin murhun, lokacin girki ya fi na microwaving ko kwanon-kwanon rufi tsayi. Ba ya aiki sosai idan kuna da nama fiye da ɗaya don sake zafin jiki.

1. Sanya nama a cikin jakar filastik wacce za'a iya sakewa wacce ta dace da dumama kuma ba tare da cutarwa daga sinadarai masu cutarwa kamar BPA ba.
2. Ingredientsara abubuwa da kayan daɗin da kuka zaba a cikin jaka, kamar tafarnuwa da yankakken albasa.
3. Tabbatar da fitar da iska daga cikin jaka. Rufe hatimi sosai.
4. Sanya jakar da aka kulle a cikin tukunyar da aka cika da ruwan zafi da zafi har sai naman ya yi zafi. Wannan yawanci yakan ɗauki mintuna 4-8 dangane da kauri.
5. Bayan dafa abinci, zaku iya ba steak ɗin nan da nan a cikin kwanon rufi idan kuna so.

Idan kana da lokaci, hanya mafi kyau don sake dafa steak don dandano da rubutu shine a cikin tanda. Koyaya, microwaving a cikin kayan miya ko romo ya fi sauri kuma har yanzu yana iya kiyaye shi da danshi. Hakanan zaka iya dafa shi a cikin kwanon rufi - tare da ko ba tare da jakar filastik da za a sake gyarawa ba.

Kaza da Wasu Jajayen Nama

Sake dumama kaza da wasu jan nama sau da yawa na iya haifar da bushe, abinci mai tauri. Gabaɗaya, an fi maimaita nama nama ta amfani da hanyar da aka dafa ta.

Har yanzu yana yiwuwa a sake zafin kaji da sauran jan nama lafiya ba tare da bushe abincinku ba.

Zabi 1: Tanda

Wannan hanyar tana ɗaukar lokaci mafi yawa amma shine mafi kyawun zaɓi don laima, wadatattun ragowar.

1. Saita murhunka zuwa 250 ° F (120 ° C).
2. Meatara nama a cikin tire ɗin yin burodi, biye da man shafawa ko man shanu. Rufe shi da allon aluminum don hana shi bushewa.
3. Wannan hanya takan dauki akalla minti 10-15. Koyaya, tsawon lokacin zai dogara ne akan nau'in da adadin naman.
4. Ka tuna ka duba cewa an sake narkar da naman sosai kafin a yi hidimar.

Zabin 2: Microwave

Sake zafin nama a cikin microwave tabbas shine zaɓi mafi sauri. Koyaya, sake maimaita wani abu sama da couplean mintuna yakan haifar da busasshen abinci.

1. Sanya naman a cikin kwano na microwavable.
2. Aara ƙaramin ruwa, miya ko mai a cikin naman sannan a rufe tare da murfin microwave.
3. Microwave akan matsakaicin wuta muddin ya zama dole don abincin ya kasance daidai kuma ya dahu sosai.

Zabin 3: Pan

Kodayake zaɓi ne wanda ba sananne ba, tabbas za a iya sake dafa kaji da sauran nama a kan murhun wuta. Ya kamata ku rage wutan don gudun yin zafi sosai. Idan bakada microwave ko kuma gajere ne akan lokaci, wannan hanya ce mai kyau.

1. Someara man ko man shanu a cikin kwanon rufi.
2. Sanya naman a cikin kwanon rufi, rufe da wuta akan matsakaiciyar saiti.
3. Juya naman a tsakanin rabin don tabbatar an dafa shi daidai.

Wannan hanya yawanci tana ɗaukar kimanin minti 5 amma ya dogara da nau'in da yawan naman.

Kaza da wasu nama mai nama an fi soya su da kayan aiki iri ɗaya da aka dafa su. Yayinda murhun yake riƙe mafi danshi, microwave ya fi sauri. Pan-frying shima zaɓi ne mai sauri.

Kifi

Za'a iya sake dafa ƙifi kamar nama. Koyaya, kaurin filet din yana da babban tasiri akan babban dandano. Yankakken kifi - kamar su kifin salmon - zai riƙe kayan ƙanshi da ɗanɗano mafi kyau fiye da na bakin ciki.

Zabin 1: Microwave

Wannan zaɓi ne mai kyau idan kun kasance gajere akan lokaci kuma kifin bai yi burodi ko buguwa ba. Ka tuna cewa wannan zaɓin yakan haifar da ƙanshin kifi a cikin ɗakin girki.

1. Yayyafa ruwa ko mai a kan kifin kafin saka shi a cikin kwano na microwavable.
2. Rufe kwano da zafi akan ƙananan zuwa matsakaiciyar ƙarfi na dakika 20-30 a lokaci guda, duba akai-akai har sai kifin ya gama amma bai dahu sosai ba.
3. Jefa filet din akai akai don tabbatar da ma dumama wuta.

Zabi na 2: Tanda

Wannan kyakkyawan zaɓi ne don adana danshi da dandano. Koyaya, yana buƙatar ƙarin lokaci.

1. Saita murhunka zuwa 250 ° F (120 ° C).
2. Sai dai idan an gasa kifin ko kuma an buge shi, kunsa shi a cikin takardar kuma sanya shi a kan tire ɗin yin burodi.
3. Cook don mintuna 15-20 ko har sai cibiyar tana yin zafi mai zafi.

Zabin 3: Pan

Sautéed, gasasshe da gasa kifi sun sake yin zafi sosai lokacin da suka yi zafi ko suka dahu a cikin kwanon rufi.

Don zafi:

1. Oilara mai ko man shanu a cikin kwanon rufi.
2. Sanya a wuta mai matsakaici. Sanya kifin.
3. Rufe kwanon rufin tare da murfi kuma bincika kowane 'yan mintoci kaɗan, juya akai-akai.

Don tururi:

1. Kunsa kifin mara kyau a tsare.
2. Sanya a cikin tukunyar jirgi ko tara a kan ruwan zãfi a cikin rufin rufi.
3. Steam na kusan minti 4-5 ko har sai kifin ya dahu sosai.

Kifi ya sake yin ɗumi a cikin murhu, musamman idan ya yi burodi ko ya bugu. Sautéed, gasasshe da gasa kifi daɗaɗa a cikin kwanon rufi. Microwaving, a gefe guda, yana da sauri - amma yana sa biredin ko yaƙin kifi mai laushi.

Shinkafa

Shinkafa - musamman maimaita shinkafa - tana ɗauke da haɗarin guba na abinci idan ba a kula da shi ba ko kuma sake zafafa shi daidai.

Shinkafa da ba a dafa ba na iya ƙunsar ƙwayoyin cuta na Bacillus ƙwayar cuta kwayoyin cuta, wadanda zasu iya sanya guba a cikin abinci. Wadannan spores suna da ban mamaki masu jurewar zafi kuma galibi suna tsira da girki.

Yayinda yake da lafiya a sake dumama shinkafa, kar a taba yin haka idan an barshi a zazzabin ɗaki na tsawan lokaci.

Zai fi kyau a bawa shinkafa da zaran ta dahu, sannan a sanyaya ta a cikin awa daya sannan a sanya ta a cikin abin da bai wuce ‘yan kwanaki ba kafin a sake yin zafi.

Da ke ƙasa akwai wasu zaɓuɓɓuka masu kyau don sake zafin shinkafa.

Zabin 1: Microwave

Idan kun kasance gajere akan lokaci, wannan ita ce hanya mafi sauri da kuma mafi dacewa don sake maimaita shinkafa.

1. Theara shinkafa a cikin tasa microwavable tare da yayyafa ruwa.
2. Idan shinkafar ta makale wuri daya, sai ki fasa ta da cokali mai yatsu.
3. Rufe kwano tare da murfi mai dacewa ko tawul na rigar wanka kuma dafa a kan zafi mai zafi har sai zafi yayi duka. Wannan yawanci yakan ɗauki mintuna 1-2 a kowane yanki.

Zabin 2: Pan-Steam

Wannan zaɓin yana buƙatar ɗan lokaci kaɗan fiye da aikin microwaving amma har yanzu yana da sauri.

1. Theara shinkafa da yayyafa ruwa a cikin tukunyar ruwa.
2. Idan shinkafar ta makale wuri daya, sai ki fasa ta da cokali mai yatsu.
3. Rufe kwanon rufi da murfi mai dacewa kuma dafa a ƙananan wuta.
4. Ki tankade shinkafa akai akai har sai tayi zafi.

Zabi na 3: Tanda

Kodayake yana ɗaukar ƙarin lokaci, sake kunna shinkafa a cikin murhu wani zaɓi ne mai kyau idan microwave ba mai amfani ba ne.

1. Saka shinkafa a cikin tanda mai kariya ta tanda tare da ruwa.
2. Butterara man shanu ko mai na iya hana ɗorawa da ƙara dandano.
3. Ki fasa shinkafar da cokali mai yatsa idan ta hade.
4. Rufe shi da murfi mai dacewa ko allon aluminum.
5. Cook a 300 ° F (150 ° C) har sai zafi - yawanci mintuna 15-20.

Shinkafa ya kamata a sanyaya da sauri da zarar an dafa shi kuma a sanyaya ba fiye da 'yan kwanaki kafin a sake yin zafi ba. Duk da yake hanya mafi kyau don sake zafafa shinkafa tana cikin microwave, tanda ko murhu ma zaɓi ne mai kyau.

Pizza

Sau da yawa, sake maimaita pizza yana haifar da laushi, rikici mai laushi. Anan ga yadda za a sake sake cin pizza don haka har yanzu yana da daɗi da ƙyalli.

Zabi 1: Tanda

Bugu da ƙari, wannan hanyar tana ɗaukar lokaci mafi yawa. Koyaya, an ba ku garantin pizza da aka rage ragowar pizza.

1. Sanya murhunka zuwa 375 ° F (190 ° C).
2. Sanya layin burodi tare da tsare kuma sanya shi a cikin murhu na fewan mintoci kaɗan domin dumama shi.
3. A Hankali sanya pizza a saman tire mai zafi.
4. Gasa kusan minti 10, duba lokaci-lokaci don tabbatar bai ƙone ba.

Zabin 2: Pan

Wannan hanyar ta fi tanda sauri. Idan kun sami daidai, har yanzu yakamata ku ƙare tare da gishiri mai ɗanɗano da narkar da cuku cuku.

1. Sanya kwanon ruɓaɓɓen itace a kan matsakaici zafi.
2. Saka ragowar pizza a cikin kwanon rufin kuma zafafa shi na kusan minti biyu.
3. Sanya aan digo na ruwa zuwa kasan kwanon rufi - ba kan pizza kanta ba.
4. Saka murfin kuma zuga pizza don morean mintuna 2-3 har sai cuku ya narke kuma ƙasan ya yi kyau.

Zabi na 3: Microwave

Kodayake wannan ita ce hanya mafi sauri da kuma mafi dacewa don sake zafin pizza, ragowar abin da kuka bari yana yawanci ya zama maras kyau da kuma roba. Idan kun zaɓi wannan hanyar, ga wasu matakai don ƙara inganta ƙarshen sakamako kaɗan.

1. Sanya tawul din takarda tsakanin pizza da plate.
2. Atara zafi a kan matsakaiciyar wuta na kusan minti ɗaya.

Ragowar pizza shine mafi kyawu a sake zanawa a cikin murhu ko kwanon rufi don tabbatar da tushe mai kauri da ƙasa mai narkewa. Microwaving shine zaɓi mafi sauri - amma galibi yakan haifar da abinci mai laushi.

Gasasshen kayan lambu

Mafi kyawun kayan aiki don reheating gasasshen kayan lambu shine babban abin dafa abinci ko gasa a cikin tanda. Wannan hanyar, kayan lambu suna riƙe da ɗanɗano mai daɗi da rubutu.

Broil ko Grill

1. Juya saman broiler ko gasa a kan matsakaici-mintina kaɗan don dumi shi.
2. Sanya ragowar kayan lambu akan takardar burodi a cikin tiren burodi. Babu buƙatar mai.
3. Sanya tire ɗin yin burodi a ƙarƙashin gasa na mintina 1-3 kafin juya kayan lambu kuma sake maimaita wani minti na 1-3.

Don adana ragowar gasasshen kayan lambu mai daɗi da ɗanɗano, zafafa su a gasa ko babban abin da za a dafa. Juya su ta tsakani don ma girki.

Casseroles da Tukunya guda-Tukunya

Casseroles da tukunyar abinci guda-irin su sautéed, fried-fried or steamed veggies - suna da saukin yi kuma suna da kyau don girki da yawa. Suna da sauƙin sake zafi, suma.

Zabin 1: Microwave

Wannan ita ce hanya mai sauri da sauƙi don zafafa ragowar kwandon ku ko tukunyar kwano ɗaya.

1. Sanya abincin a cikin kwano na microwavable, shimfidawa cikin madaidaicin layi idan zai yiwu.
2. Rufe shi da tawul na ɗan danshi kaɗan ko yayyafa ruwa don hana bushewa.
3. Heat kamar yadda ya dace. Kuna so ku sanya nau'ikan jita-jita na microwave daban saboda abinci daban daban suna girke a farashi daban-daban. Misali, nama yakan dauki tsawan lokacin reheat fiye da kayan lambu.
4. Tabbatar cewa koyaushe kuna motsa jita-jita don ma dumama.

Zabi na 2: Tanda

Wannan zaɓin ya fi kyau ga masu kwalliya amma ba shi da kyau ga kowane abu da aka soya, sauteded ko tururi.

1. Atasa murhun zuwa 200-250 ° F (90-120 ° C).
2. Sanya ragowar a cikin tanda mai kariya ta murhu kuma rufe shi da takin aluminum don kula da danshi.
3. Lokacin maimaitawa zai bambanta gwargwadon abin da ya rage.

Zabin 3: Pan

Abincin kwanon rufi yana aiki mafi kyau don soyayyen-kayan marmari ko sautéed.

1. Oilara mai a kwanon rufi.
2. Yi amfani da ƙarancin wuta zuwa matsakaici don kauce wa abin da aka dafa.
3. Sanya ragowar kuma saroro akai-akai.

Casseroles da tukunyar tukunya ɗaya suna da sauƙin yi da sake ɗumi. Duk da yake microwaving yana da sauri kuma yana da sauƙi, murhun yana aiki mafi kyau ga casseroles da kwanon ruɓa don soyayyen-soyayyen ko sautéed kayan lambu.

Microwaving Zai Iya Zama Hanya Mafi Kyawu don Kula da Kayan Abinci

Cooking da reheating abinci na iya inganta narkewar abinci, ƙara wadatar wasu antioxidants kuma kashe ƙwayoyin cuta mai cutarwa (5, 6).

Koyaya, mawuyacin hali shine asara mai gina jiki wani ɓangare ne na kowace hanyar sake zafi.

Hanyoyin da ke nuna abinci ga ruwa da / ko babban zafi na dogon lokaci yana haifar da asarar abinci mai yawa.

Saboda microwaving yawanci yana ƙunshe da ƙaramin ruwa da kuma gajeren lokutan girki, ma'ana ƙarancin ɗaukar zafi, ana ɗauka shine mafi kyawun hanyar sake ɗumi don adana kayan abinci (,).

Misali, tsawon lokacin girkin tanda na iya haifar da asarar abinci mai gina jiki sama da samar da microwaving.

Microwaving har yanzu yana rage wasu abubuwan gina jiki, musamman wasu bitamin kamar B da C. A zahiri, kusan kashi 20-30% na bitamin C daga koren kayan lambu sun ɓace a yayin yin microwaving (9).

Koyaya, wannan ya fi sauran hanyoyin girke-girke, kamar tafasa - wanda zai iya haifar da asarar kashi 95% na bitamin C dangane da lokacin girki da nau'in kayan lambu (10).

Bugu da kari, microwaving ita ce hanya mafi kyau don adana aikin antioxidant a cikin abinci daban-daban ().

Duk hanyoyin reheating suna haifar da asara mai gina jiki. Koyaya, saurin dafa abinci da rage ɗaukar hotuna zuwa ruwa yana nufin microwaving shine hanya mafi kyau don riƙe abinci mai gina jiki.

Layin .asa

Ragowar abubuwa suna da aminci da dacewa lokacin da kuka riƙe su da kyau.

Kuna iya cin ragowar da yawa idan kun kasance a kai a kai a cikin girkin abinci ko dafa abinci mai yawa.

Tabbatar da ragowar an sanyaya shi da sauri, adana shi daidai kuma a sake ɗora shi sosai yana nufin zaku iya jin daɗin su ba tare da tsoron yin rashin lafiya ba.

Gabaɗaya, abubuwan da suka rage suna da ɗanɗano yayin da aka sake kunna su daidai yadda aka dafa su.

Kodayake microwaving yana riƙe da mafi yawan abubuwan gina jiki, ƙila ba koyaushe shine mafi kyawun hanyar sake zafin jiki ba.

Tare da waɗannan nasihun, zaku iya jin daɗin zagaye na biyu na kowane abinci mai daɗi.

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