Mokhoa oa ho pheha o ama limatlafatsi tsa lijo joang

Litaba

• Hangata limatlafatsi li fetoha nakong ea ho pheha
• Ho belisa, ho bela le ho tsokotsa
• Ho chesa le ho roala
• Ho boloka maqhubu
• Ho chesa le ho baka
• Ho lutla le ho tsubella
• Ho hadika
• Ho tsuba
• Malebela a ho eketsa poloko ea limatlafatsi nakong ea ho pheha
• Ntlha ea bohlokoa

Ho ja lijo tse matlafatsang ho ka ntlafatsa bophelo ba hau le matla a hau.

Ho makatsang ke hore tsela u pheha lijo tsa hau li na le phello e kholo ho bongata ba limatlafatsi tseo e nang le tsona.

Sengoliloeng sena se hlahloba kamoo mekhoa e fapaneng ea ho pheha e amang limatlafatsi tsa lijo.

Hangata limatlafatsi li fetoha nakong ea ho pheha

Ho pheha lijo ho ntlafatsa tšilo ea lijo 'me ho eketsa ho monya limatlafatsi tse ngata (,).

Mohlala, protheine e mahe a phehiloeng e ts'ila haholoanyane ho 180% ho feta ea mahe a tala ().

Leha ho le joalo, mekhoa e meng ea ho pheha e fokotsa limatlafatsi tse 'maloa tsa bohlokoa.

Hangata limatlafatsi tse latelang lia fokotseha nakong ea ho pheha.

• livithamini tse qhibilihang ka har'a metsi: vithamine C le livithamini tsa B - thiamine (B1), riboflavin (B2), niacin (B3), acid ea pantothenic (B5), pyridoxine (B6), folic acid (B9) le cobalamin (B12)
• livithamini tse nang le mafura: livithamini A, D, E, le K
• liminerale: haholo-holo potasiamo, magnesium, sodium le calcium

Le ha ho pheha ho ntlafatsa tšilo ea lijo le ho monya limatlafatsi tse ngata, ho ka fokotsa maemo a livithamini le liminerale tse ling.

Ho belisa, ho bela le ho tsokotsa

Ho pheha, ho belisa le ho tsuba ke mekhoa e tšoanang ea ho pheha ka metsi.

Mekhoa ena e fapana ka mocheso oa metsi:

• poaching: ka tlase ho 180 ° F (82 ° C)
• ho honotha: Ho tloha ho 185 ho isa ho 200 ° F (85-93 ° C)
• ho belisa: EA-212 ° F (100 ° C)

Meroho ka kakaretso ke mohloli o moholo oa vithamine C, empa bongata ba eona bo lahleha ha bo phehiloe ka metsing.

Ebile, ho belisa ho fokotsa vithamine ea C ho feta mokhoa ofe kapa ofe oa ho pheha. Broccoli, spinach le lettuce li ka lahleheloa ke vithamine ea C ea 50% kapa ho feta ha e phehiloe (, 5).

Hobane vithamine C e qhibiliha ka metsi ebile e nahanela mocheso, e ka tsoa meroho ha e qoetse metsing a chesang.

Li-vithamine tsa B le tsona li na le mocheso. Ho fihlela 60% ea thiamine, niacin, le livithamini tse ling tsa B li ka lahleha ha nama e belisoa 'me lero la eona le fela.

Leha ho le joalo, ha mokelikeli o nang le lino tsena o jeoa, 100% ea liminerale le 70-90% ea livithamini tsa B lia bolokoa (6).

Ka lehlakoreng le leng, litlhapi tse belang li ile tsa bontšoa ho boloka omega-3 fatty acid content ho feta feela ho hadika kapa microwaving ().

Le ha mekhoa ea ho pheha ka metsi e baka tahlehelo e kholo ea livithamini tse qhibilihang metsing, ha e na phello e nyane ho mafura a omega-3.

Ho chesa le ho roala

Ho chesa le ho halika ke mekhoa e ts'oanang ea ho pheha ka mocheso o omileng.

Ha o chesa, mohloli oa mocheso o tsoa tlase, empa ha o koahela, o tsoa holimo.

Ho chesa ke e 'ngoe ea mekhoa e tsebahalang haholo ea ho pheha ka lebaka la tatso e kholo eo e fanang ka eona lijong.

Leha ho le joalo, ho fihlela ho 40% ea livithamini le liminerale tsa B li ka lahleha nakong ea ho chesa kapa ho halika ha lero le nang le limatlafatsi le rotha nama (6).

Ho boetse ho na le ngongoreho ka li-hydrocarbon tse nang le monko o monate oa polycyclic (PAHs), tse ka bakang lintho tse bakang mofets'e tse hlahang ha nama e halikiloe ebe mafura a rothela sebakeng se chesang.

Le ha ho le joalo, bafuputsi ba fumane hore li-PAH li ka fokotseha ka 41-89% haeba ho tlosoa hoa metsi le mosi oa fokotseha ().

Ho chesa le ho koahela ho fana ka tatso e ntle empa hape ho fokotsa maemo a livithamini tsa B. Hape, ho chesa ho hlahisa lintho tse ka bakang mofets'e.

Ho boloka maqhubu

Microwaving ke mokhoa o bonolo, o bonolo ebile o bolokehile oa ho pheha.

Linako tse khutšoane tsa ho pheha le ho fokotsa mocheso o bolokang limatlafatsi lijong tse microwave (,).

Ebile, lithuto li fumane hore microwaving ke mokhoa o motle oa ho boloka ts'ebetso ea antioxidant ea konofolo le li-mushroom (,).

Ho sa le joalo, hoo e ka bang 20-30% ea vithamine ea C meroho e tala e lahlehile nakong ea microwaving, e leng tlase ho mekhoa e mengata ea ho pheha (5).

Microwaving ke mokhoa o bolokehileng oa ho pheha o bolokang limatlafatsi tse ngata ka lebaka la linako tse khutšoane tsa ho pheha.

Ho chesa le ho baka

Ho besesa le ho baka ho bolela ho pheha lijo ka ontong ka mocheso o omileng.

Le ha mantsoe ana a batla a fetoha, ho halika hangata ho sebelisoa nama ha ho baka ho sebelisoa bakeng sa bohobe, limafine, kuku le lijo tse tšoanang.

Boholo ba tahlehelo ea vithamine ha e na mokhoa ona oa ho pheha, ho kenyeletsoa vithamine C.

Leha ho le joalo, ka lebaka la linako tse telele tsa ho pheha maemong a phahameng, livithamini tsa B nameng e halikiloeng li ka theoha ka 40% (6).

Ho halika kapa ho baka ha ho na phello e kholo ho livithamini le liminerale tse ngata, ntle le livithamini tsa B.

Ho lutla le ho tsubella

Ka ho sutumetsa le ho tsosa moferefere, lijo li phehoa ka pitseng e kholo ho isa bohareng ba mocheso o phahameng ka oli kapa botoro e nyane.

Mekhoa ena e ts'oana haholo, empa ka ho halika lijo, lijo li fehloa khafetsa, mocheso o phahame, mme nako ea ho pheha e khuts'oane.

Ka kakaretso, ona ke mokhoa o phetseng hantle oa ho lokisa lijo.

Ho pheha nakoana ntle le metsi ho thibela ho lahleheloa ke livithamini tsa B, mme ho tlatsoa ha mafura ho ntlafatsa ho monya metsoako ea limela le li-antioxidants (6,,).

Phuputso e 'ngoe e fumane hore ho monngoa ha beta carotene ho feta makhetlo a 6.5 ho feta lihoete tse halikiloeng ho feta tse tala ().

Phuputsong e 'ngoe, litekanyetso tsa mali tsa lycopene li eketsehile ka 80% ha batho ba ja tamati e tlisitsoeng ka oli ea mohloaare ho fapana le ntle le eona ().

Ka lehlakoreng le leng, ho hlohlona ho bontšitsoe ho fokotsa haholo bongata ba vithamine C ho broccoli le k'habeche e khubelu (5,).

Ho lutla le ho hlohlona ho ntlafatsa ho monya li-vithamine tse qhibilihang mafura le metsoako e meng ea limela, empa li fokotsa bongata ba vithamine C meroho.

Ho hadika

Ho hadika ho kenyelletsa ho pheha lijo ka mafura a mangata - hangata oli - ka mocheso o phahameng. Lijo hangata li koahetsoe ka li-batter kapa li-crumbs tsa bohobe.

Ke mokhoa o tummeng oa ho lokisa lijo hobane letlalo kapa seaparo se boloka tiiso, se netefatsang hore bokahare bo lula bo le mongobo mme bo pheha ka ho lekana.

Mafura a sebelisetsoang ho halika a boetse a etsa hore lijo li latsoehe haholo.

Leha ho le joalo, ha se lijo tsohle tse loketseng ho tsuba.

Litlhapi tse mafura ke mehloli e metle ka ho fetisisa ea omega-3 fatty acids, e nang le melemo e mengata ea bophelo bo botle. Leha ho le joalo, mafura ana a thata haholo ebile a na le tšenyo ea mocheso.

Mohlala, ho hadika tuna ho bonts'itsoe ho nyenyefatsa dikahare tsa omega-3 tsa eona ho fihlela 70-85%, ha ho baka ho baka tahlehelo e nyane feela (,).

Ka lehlakoreng le leng, ho hadika ho boloka vithamine ea C le livithamini tsa B, hape ho ka eketsa palo ea faeba ka litapole ka ho fetola starch ea bona hore e be starch e sa thibeleng.

Ha oli e futhumetse mocheso o phahameng ka nako e telele, ho thehoa lintho tse chefo tse bitsoang aldehydes. Li-aldehyde li hokahantsoe le kotsi e eketsehang ea mofetše le mafu a mang (21).

Mofuta oa oli, mocheso le bolelele ba nako ea ho pheha bo ama bongata ba aldehydes e hlahisoang. Ho futhumatsa oli hape ho eketsa tlhahiso ea aldehyde.

Haeba u ea ho ja lijo tse halikiloeng, u se ke ua li ja haholo, 'me u sebelise e' ngoe ea lioli tse phetseng hantle ho li halika.

Ho halika ho etsa hore tatso ea lijo e be monate, hape ho ka u fa melemo ha ho sebelisoa lioli tse phetseng hantle. Ho molemo ho qoba ho hadika litlhapi tse mafura le ho fokotsa nako ea ho halika ea lijo tse ling.

Ho tsuba

Ho chesa mosi ke e 'ngoe ea mekhoa e metle ka ho fetisisa ea ho pheha bakeng sa ho boloka limatlafatsi, ho kenyeletsoa le livithamini tse qhibilihang metsing, tse mamelang mocheso le metsi (, 5, 6,).

Bafuputsi ba fumane hore mouoane oa broccoli, spinach le lettuce li fokotsa vithamine ea C ea bona ka 9-15% (5) feela.

Ho nyahamisang ke hore meroho e nang le mouoane e ka latsoa bland. Leha ho le joalo, ho bonolo ho rarolla ka ho eketsa linoko le oli kapa botoro kamora ho pheha.

Ho chesa mosi ke e 'ngoe ea mekhoa e metle ka ho fetisisa ea ho pheha bakeng sa ho boloka limatlafatsi, ho kenyeletsoa le livithamini tse qhibilihang metsing.

Malebela a ho eketsa poloko ea limatlafatsi nakong ea ho pheha

Malebela ke ana a 10 a ho fokotsa tahlehelo ea limatlafatsi ha u ntse u pheha:

1. Sebelisa metsi a manyane kamoo ho ka khonehang ha u tsoma kapa u belisa.
2. Sebelisa mokelikeli o setseng ka pane ka mor'a ho pheha meroho.
3. Kenya lero la mokokotlo le tsoang nama e kenang ka pan.
4. U se ke ua ebola meroho ho fihlela u e phehile. Ho betere le ho feta, u se ke ua ebola ho hang ho eketsa fiber le letsoai la limatlafatsi.
5. Pheha meroho ka metsi a manyane ho fokotsa tahlehelo ea livithamini C le livithamini tsa B.
6. Leka ho ja meroho e phehiloeng pele ho letsatsi kapa a mabeli, kaha vithamine ea eona e ka lula e fokotseha ha lijo tse phehiloeng li pepesetsoa moeeng.
7. Khaola lijo kamora - ho feta pele - ho pheha, ha ho khonahala. Ha lijo li phehiloe li felletse, tse fokolang li pepesetsoa mocheso le metsi.
8. Pheha meroho ka metsotso e 'maloa ha ho khonahala.
9. Ha u pheha nama, likhoho le tlhapi, sebelisa nako e khutšoane haholo ea ho pheha e hlokahalang bakeng sa ts'ebeliso e bolokehileng.
10. U se ke ua sebelisa sesepa ha u pheha meroho. Le ha e thusa ho boloka mmala, vithamine C e tla lahleha tikolohong ea alkaline e hlahisoang ke soda le ho baka.

Ho na le mekhoa e mengata ea ho boloka limatlafatsi lijong ntle le ho tela tatso kapa litšoaneleho tse ling.

Ntlha ea bohlokoa

Ho bohlokoa ho khetha mokhoa o nepahetseng oa ho pheha ho eketsa boleng ba phepo ea lijo tsa hau.

Leha ho le joalo, ha ho na mokhoa o phethahetseng oa ho pheha o bolokang limatlafatsi tsohle.

Ka kakaretso, ho pheha nako e khuts'oane maemong a batang haholo ka metsi a fokolang ho tla hlahisa litholoana tse ntle.

Se ke oa lumella limatlafatsi lijong tsa hau hore li fokotsehe.