Mtedza ndi wathanzi kwambiri komanso chakudya chabwino kwambiri mukamayenda.
Iwo ali odzaza ndi mafuta athanzi, CHIKWANGWANI, ndi mapuloteni ndipo ndi gwero labwino kwambiri lazakudya zambiri zofunika komanso ma antioxidants.
Kuphatikiza apo, kafukufuku wasonyeza kuti kudya mtedza kuli ndi maubwino angapo azaumoyo, kuphatikiza kutsitsa cholesterol, kuthamanga kwa magazi, ndi shuga wamagazi (1, 2, 3, 4).
Komabe, anthu ena amadabwa ngati kuwotcha mtedza kumakhudza kadyedwe kake.
Nkhaniyi ikuyerekeza mtedza waiwisi ndi mtedza wokazinga ndipo imayang'ana mwatsatanetsatane mitundu yomwe ili ndi thanzi.
Zamkatimu
Chifukwa chiyani mtedza umawotchedwa?
Nthawi zambiri mtedza amawotcha kuti ukhale wokoma, wonunkhira bwino komanso wonyentchera (5).
Kuwotcha kumatanthauzidwa ngati kuphika ndi kutentha kouma, komwe kumaphika chakudya mofanana kumbali zonse. Mtedza wambiri amawotcha popanda zipolopolo zake, kupatulapo pistachio, zomwe nthawi zambiri zimawotchedwa m'zigoba zawo.
Panthawi imeneyi, mtedza waiwisi sunawotchedwe.
Njira zowotchera nthawi zina zimagwiritsidwa ntchito kulekanitsa zipolopolo za mtedza ndi maso ake. Imeneyi ndi njira yodziwika bwino yoboola ma korosa ndipo chifukwa chake sagulitsidwa konse yaiwisi (6).
Pali mitundu iwiri ikuluikulu yakuwotcha:
- Kuwotcha: Kuwotcha popanda mafuta. Mtedza ukhoza kuwuma wokazinga mu uvuni kapena mu Frying poto.
- Kuwotcha mafuta: Kuwotcha mu mafuta. Mtedza amathanso kuwotcha mu mafuta mu uvuni kapena poto.
Kuphatikiza pa njira ziwirizi, mtedza ukhoza kuwotchedwa mu microwave.
Mutha kugula mtedza wokazinga kapena wanu.
Chidule cha nkhaniyi: Mtedza nthawi zambiri amawotcha kuti apange mawonekedwe ake komanso kukoma kwake. Akhoza kuwotcha ndi kapena popanda mafuta.
Onsewa ali ndi michere yofanana
Kuwotcha mtedza kumasintha kapangidwe kake ndi kapangidwe kake.
Makamaka, imasintha mtundu ndikuchepetsa chinyezi, zomwe zimapangitsa kuti zikhale zolimba (5, 7).
Mtedza waiwisi ndi mtedza wokazinga uli ndi kuchuluka kofanana kwamafuta, chakudya ndi mapuloteni. Ngakhale mtedza wokazinga uli ndi mafuta ochulukirapo komanso zopatsa mphamvu pa gramu imodzi, kusiyana kwake ndi kochepa.
Magilamu 28 a maamondi aiwisi ali ndi ma calories 161 ndi mafuta okwana magalamu 14, pamene maamondi okazinga omwewo ali ndi ma calories 167 ndi magalamu 15 a mafuta (8, 9).
Mofananamo, 1 ounce (28 gramu) ya pecans yaiwisi imakhala ndi ma calories 193 ndi 20 magalamu a mafuta, koma pecans yowotcha yofananayi imakhala ndi ma calories 199 ndi 21 magalamu a mafuta (10, 11).
Powotcha, mtedza umataya chinyezi. Chifukwa chake, mtedza wokazinga umalemera pang'ono poyerekeza ndi mtedza waiwisi. Izi ndichifukwa chake mafuta ochulukirapo pa ola limodzi amakhala ochulukirapo pang'ono mu mtedza wokazinga (12).
Kafukufuku wina wapeza kuti kuwotcha mtedza sikumasintha mafuta onse. Komabe, mafuta a polyunsaturated mu mtedza wokazinga amakhala okhudzidwa kwambiri ndi okosijeni, pomwe kapangidwe ka mtedzawo kamasintha (7, 13, 14).
Panthawiyi, mapuloteni ndi chakudya chamagulu a mtedza waiwisi ndi mtedza wokazinga ndi ofanana kwambiri. Komabe, mtedza wokazinga ukhoza kukhala wokwera pang'ono kapena wotsika mu macronutrients, kutengera mtundu wa mtedza (15).
Mosiyana ndi zomwe anthu ambiri amakhulupirira, mtedza wokazinga ndi mafuta ndi mafuta ochepa kwambiri kuposa mtedza wokazinga. Izi ndichifukwa choti mtedza umakhala ndi mafuta ambiri ndipo sungathe kuyamwa mafuta owonjezera (16, 17).
Chidule cha nkhaniyi: Mtedza waiwisi, wowotcha, ndi wothira mafuta onse amakhala ndi ma calories, mafuta, chakudya, ndi mapuloteni ofanana.
Kuwotcha Kukhoza Kuwononga Mafuta Athanzi mu Mtedza
Mtedza ndi wolemera mu monounsaturated ndi polyunsaturated mafuta acids. Mafuta athanziwa amatha kutsitsa cholesterol m'magazi ndipo amatha kuteteza ku matenda amtima (18).
Kutentha kwambiri komanso nthawi yayitali yophikira kumakhudza kwambiri
Mafuta a polyunsaturated akamatenthedwa, monga kuwotcha, amakhala owonongeka kapena oxidized.
Izi zingayambitse kupanga ma radicals ovulaza, omwe angawononge maselo anu.
Mafuta okhala ndi okosijeni, kapena mafuta a rancid, amayambitsa kukoma kosasangalatsa ndi fungo la mtedza wina.
Mwamwayi, mutha kuchepetsa kupangika kwa ma radicals aulerewa powongolera njira yakuwotcha.
Chinsinsi ndicho kuwongolera kutentha ndi nthawi yophika. Kafukufuku wasonyeza kuti mtedza ukawotchedwa pa kutentha kochepa kapena kwapakati, mafuta awo sangaphwanyike.
Kafukufuku wina anasonyeza kuti kutentha kwambiri kukuwotcha komanso nthawi yayitali yowotcha, m'pamenenso mtedzawo umakhala ndi chinthu chosonyeza kuti makutidwe ndi okosijeni. Kuthekera kwa okosijeni kunkadaliranso mtundu wa mtedza (13).
Mwachitsanzo, mtedza ukawotchedwa pansi pa 180 ° C (356 ° F) kwa mphindi 20, chinthu chomwe chimasonyeza makutidwe ndi okosijeni chinawonjezeka maulendo 17 poyerekeza ndi mtedza waiwisi (13).
Poyerekeza, chinthu chomwe chimasonyeza makutidwe ndi okosijeni chinangowonjezera maulendo 1,8 a hazelnuts ndi maulendo 2,5 a pistachios (13).
Izi ndichifukwa cha kuchuluka kwa mafuta a polyunsaturated mu mtedza. Zimapanga 72% yamafuta awo onse, mafuta ochulukirapo a mtedza wonse (19).
Mu phunziro lomwelo, pamene mtedza unawotchedwa pa kutentha kwapakati (120-160 ° C), kuchuluka kwa okosijeni kunali kochepa kwambiri (13).
Oxidation ikhoza kuchitika panthawi yosungira
Mafuta a polyunsaturated mu mtedza nawonso amakhala pachiwopsezo cha okosijeni akasungidwa.
Izi zili choncho chifukwa kapangidwe ka mtedza umasintha ukawotcha, zomwe zimapangitsa kuti mafutawo akhumane ndi okosijeni mosavuta ndikukhala okosijeni (7).
Izi zimachepetsa moyo wa mtedza. Choncho, mtedza wokazinga uyenera kusungidwa kwa nthawi yochepa kusiyana ndi mtedza waiwisi.
Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mafuta a trans amapangidwa akawotcha, koma kuchuluka kwake ndikosavomerezeka (20, 21).
Chidule cha nkhaniyi: Kuwotcha kumatha kuwononga mafuta athanzi a polyunsaturated mu mtedza, koma mutha kuthandizira kuchepetsa kuwonongeka kumeneku powotcha pamoto wochepa. Kuwonjezera apo, kuwotcha mtedza kumachepetsa moyo wawo.
Zakudya zina zimatayika powotcha
Mtedza ndi gwero labwino kwambiri lazakudya, kuphatikiza vitamini E, magnesium ndi phosphorous. Amakhalanso odzaza ndi antioxidants.
Zina mwazakudyazi sizimva kutentha ndipo zimatha kutayika pakawotcha.
Mwachitsanzo, mitundu ina ya ma antioxidants imaphwanyidwa pakuwotcha. Ma antioxidants ndi ofunikira ku thanzi lanu chifukwa amathandizira kuteteza maselo anu kuti asawonongeke chifukwa cha ma free radicals (13).
Komabe, kuwonjezeka kwa kutentha kwa kutentha ndi nthawi kwawonetsedwa kuti kumachepetsa ntchito ya antioxidant, koma pamlingo wina.
Mu kafukufuku wina, ma antioxidant mu mtedza wosiyanasiyana adatsika mosasintha kuyambira pomwe amawotcha pa 150 ° C (302 ° F) mpaka mphindi 30 pambuyo pake (22).
Chochititsa chidwi, ntchito ya antioxidant idakula pambuyo pa mphindi 60. Zowonadi, mankhwala okhala ndi antioxidant amapangidwa panthawi yamankhwala akawotchedwa mtedza (13, 22).
Kuphatikiza apo, si ma antioxidants onse omwe amawonongeka ndi kuwotcha. Kafukufuku wina adapeza kuti kuwotcha sikunakhudze kuchuluka kwa antioxidants lutein ndi zeaxanthin mu pistachios ndi hazelnuts (23).
Kafukufuku akuwonetsanso kuti vitamini E, thiamine ndi carotenoids amatayika akawotcha. Komabe, kuchuluka kwa kutayika kumadalira mtundu wa mtedza ndi kutentha kwa toasting (13, 21, 23).
Ndipotu, kafukufuku wina anasonyeza kuti kuwotcha ma amondi ndi mtedza kumapangitsa kuti mavitamini awonongeke kwambiri kusiyana ndi kuotcha mtedza wa hazelnut, pamene kuwotcha ma pistachio kunapangitsa kuti vitamini iwonongeke.
Kutayika kwa vitamini kumawonjezeka pamene kutentha kukuwotcha kumawonjezeka (23).
Milingo ya alpha-tocopherol, mtundu wa vitamini E yogwira kwambiri, imawonekeranso kuti imakhudzidwa pakuwotcha. Pambuyo kuwotcha kwa mphindi 25 pa 140 ° C (284 ° F), milingo idatsika ndi 20% mu amondi ndi 16% mu hazelnuts, poyerekeza ndi mtedza waiwisi (23).
Kutentha kowotcha kumakwera, m'pamenenso alpha-tocopherol imatayika. Pambuyo pa mphindi 15 zowotcha pa 160-170 ° C (320-340 ° F), milingo idachepetsedwa ndi 54% ya amondi ndi 20% ya hazelnuts, poyerekeza ndi mtedza waiwisi (23).
Miyezo ya Thiamine idatsikanso pakuwotcha ndipo, monga alpha-tocopherol, imatsikanso pakutentha kwambiri. Magulu a riboflavin sanakhudzidwe (23).
Pazonse, mtundu uliwonse wa mtedza ndi mchere uliwonse umayankha mosiyana ndikuwotcha, malingana ndi mtundu wa mtedza ndi zowotcha.
Ngakhale kuti mavitamini ena amatayika powotcha, kumbukirani kuti mtedza si gwero lalikulu la mavitaminiwa. Kupatulapo ndi amondi, omwe ali ndi vitamini E (8).
Chidule cha nkhaniyi: Ma antioxidants ena ndi mavitamini amatayika pakuwotcha. Kuchuluka kwa kutayika kumadalira kutentha ndi nthawi yakuwotcha. Zimasiyananso ndi mtundu wa mtedza.
Kuwotcha mtedza kumatha kupanga mankhwala owopsa
Kukoma, mtundu ndi fungo la mtedza wokazinga ndi chifukwa cha mankhwala opangidwa ndi mankhwala otchedwa Maillard reaction.
Ndizochita pakati pa amino acid asparagine ndi shuga wachilengedwe wokhala mu mtedza. Izi zimachitika akatenthedwa kupitirira 120°C (248°F) ndikupatsa mtedza wokazinga mtundu wake wabulauni (24).
Acrylamide
Mayankho a Maillard atha kukhalanso ndi udindo wopanga zinthu zovulaza acrylamide.
Mankhwalawa amadziwika kuti amayambitsa khansa pazinyama akamamwa kwambiri. Itha kukhala ndi zotsatira za carcinogenic mwa anthu, koma umboni ndi wochepa (25, 26).
Kutentha kowotcha kumakhudza kwambiri mapangidwe a acrylamide kuposa nthawi yokazinga (27).
Ma amondi amatha kupanga acrylamide chifukwa amakhala ndi asparagine yambiri ya amino acid.
Acrylamide imayamba kupanga ma amondi akatenthedwa kuposa 130°C (266°F). Mapangidwe a Acrylamide amakhala okwera kwambiri pakutentha kopitilira 285°F (146°C).
Zotsatira za kafukufuku wina zinasonyeza kuti milingo ya acrylamide inakula kwambiri pamene amondi anawotchedwa kwa mphindi 25 pa kutentha pakati pa 139 ndi 162 ° C (282-323 ° F) (13).
Mtedza wosiyanasiyana umatulutsa milingo yosiyanasiyana ya ma acrylamide powotcha
Kafukufuku yemweyo adawonetsa kuti mtedza wina umakhala ndi milingo yochepa ya acrylamide ikawotchedwa.
Kuchuluka kwa mankhwalawa kunachulukanso kuwirikiza kawiri mu pistachios pamene anawotcha pa kutentha kofanana ndi amondi, ndipo palibe acrylamide yomwe inapezeka mu mtedza wa makadamia wokazinga, mtedza, kapena hazelnuts (13).
Ndikofunikira kudziwa kuti ngakhale mumakumana ndi acrylamide mu amondi, komanso zakudya zina, izi ndizotsika kwambiri kuposa zomwe zimawonedwa ngati zovulaza (26, 30).
Komabe, ngati mukufuna kuchepetsa kukhudzana ndi acrylamide kuchokera ku amondi, onetsetsani kuti mwawotcha pa kutentha kochepa kwambiri kozungulira 130 ° C (265 ° F).
Chidule cha nkhaniyi: Zinthu zovulaza zotchedwa acrylamide zimatha kupanga maamondi akawotchedwa pa kutentha kwambiri. Komabe, kuchuluka kwa acrylamide komwe kungatulutse sikungakhale kovulaza.
Mtedza waiwisi ukhoza kukhala ndi mabakiteriya owopsa ndi bowa
Mabakiteriya owopsa, monga Salmonella et E. coli, akhoza kupezeka mu mtedza waiwisi.
Izi zili choncho chifukwa nthawi zina mtedza umatayidwa kapena kugwa pansi nthawi yokolola. Ngati nthaka yaipitsidwa ndi mabakiteriya, mtedzawu umakumana ndi mabakiteriya mosavuta.
Madzi oipitsidwa amathanso kuyambitsa mabakiteriya owopsa, kaya nthawi yokolola kapena kukolola.
Zowonadi, Salmonella zapezeka mu mtedza, kuphatikizapo amondi, mtedza wa macadamia, mtedza, ndi pistachios (31, 32, 33).
Kafukufuku wina anapeza kuti pafupifupi 1% ya zitsanzo za mtedza zosiyanasiyana zili Salmonella, yomwe imawononga kwambiri mtedza wa makadamia komanso mtedza wochepa kwambiri. Sizinapezeke mu pecans.
Komabe, kuchuluka kwa Salmonella zopezeka zinali zochepa, kotero sizikanayambitsa matenda mwa anthu athanzi (31).
Ngakhale kuphulika chifukwa cha mtedza woipitsidwa ndi osowa, iwo ndi oopsa kwambiri.
Ku United States, kumwa ma almond osaphika kwalumikizidwa ndi a Salmonella mliri, pamene kumwa hazelnuts mu chipolopolo wakhala kugwirizana ndi mliri wa E. coli (34, 35).
Ndi cholinga chochepetsa SalmonellaKu United States, ma almond onse ayenera kukhala ndi pasteurized (36).
Ngakhale mtedza wokazinga umachepetsa kuchuluka kwa mabakiteriya pa iwo, Salmonella anapezeka mu chitsanzo cha pistachio wokazinga pa kafukufuku. Kafukufuku wina anapeza ayi Salmonella ou E. coli mu mtedza wokazinga (37, 38).
Kuonjezera apo, mtedza ukhoza kukhala ndi poizoni wa carcinogen aflatoxin, wopangidwa ndi bowa omwe nthawi zina amawononga mtedza ndi mbewu.
Zapezeka mu mtedza waiwisi ndi wokazinga, kuphatikizapo pistachios ndi mtedza. Aflatoxin imalimbana ndi kutentha kwambiri ndipo imatha kupulumuka pakawotcha (39, 40).
Njira yabwino yopewera kuipitsidwa kwa aflatoxin ndikuwongolera chinyezi ndi kutentha panthawi yowumitsa ndi kusunga, m'malo mowotcha (40).
Chidule cha nkhaniyi: Mtedza waiwisi ukhoza kukhala ndi mabakiteriya owopsa, monga Salmonella. Aflatoxin imapezekanso mu mtedza. Kusamalira moyenera ndi kusunga ndi njira yabwino kwambiri yopewera kuipitsidwa.
Muyenera kudya zotani
Yankho lalifupi ndi onse.
Mtedza waiwisi ndi wathanzi kwambiri, koma ukhoza kukhala ndi mabakiteriya owopsa. Komabe, ngakhale zitatero, n’zokayikitsa kuti zingayambitse matenda.
Komano, mtedza wokazinga ukhoza kukhala ndi ma antioxidants ndi mavitamini ochepa. Mafuta ena athanzi amathanso kuwonongeka ndipo acrylamide amatha kupanga, koma osati moyipa.
Pamapeto pake, kutentha kukuwotcha ndi kutalika kwake kumatha kukhala ndi vuto lalikulu.
Ngati mtedza wokazinga pa kutentha kwapakati mpaka 140 ° C (284 ° F) kwa mphindi pafupifupi 15, kutaya kwa vitamini kumachepetsedwa, mafuta athanzi sawonongeka, ndipo acrylamide satengeka pang'ono kuphunzitsa.
Ngati mukufuna kudya mtedza wokazinga, kumbukirani kuti mtedza wina wokazinga umene umagulitsidwa m’masitolo umathiridwa mchere ndipo una umathiridwa ndi shuga.
M’malo mogula mtedza wokazinga, gulani zosaphika ndi kuziwotcha nokha, makamaka mu uvuni. Mwanjira imeneyi mutha kuwongolera kutentha ndikuwotcha mtedza wambiri nthawi imodzi.
Kuonjezera apo, kuwotcha pa kutentha kwapakati pa 120 ndi 140 ° C (ngakhale 120 ndi 140 ° C) - komanso ngakhale kutentha kwapakati pakati pa 140 ndi 160 ° C (284 ndi 320 ° F) kwasonyezedwa kuti kukoma kokongola kwambiri (13).
Ngati mukufuna kukulitsa kukoma kwake mwa kuwotcha mtedza mu mafuta, kumbukirani kuti mafuta ena si oyenera kuwotcha. Ziwotchereni mu mafuta ndikusankha mafuta osatentha, monga mafuta a kokonati.
Chidule cha nkhaniyi: Mtedza waiwisi ndi wokazinga uli ndi thanzi. Ndi bwino kuziwotcha nokha pa kutentha pafupifupi 284 ° F (140 ° C) kwa mphindi 15.
Chotsatira chomaliza
Mtedza waiwisi ndi wokazinga ndi wabwino pa thanzi komanso umapereka thanzi.
Mitundu yonseyi ili ndi zopatsa mphamvu zofanana, zomanga thupi, zopatsa mphamvu komanso zopatsa mphamvu.
Komabe, kuwotcha mtedza kumatha kuwononga mafuta athanzi, kuchepetsa michere yawo ndikupangitsa kupanga chinthu choyipa chotchedwa acrylamide.
Komano, mtedza waiwisi ndi wochuluka kuposa mtedza wokazinga kuti ukhale ndi mabakiteriya oyipa ngati Salmonella.
Izi zati, zoopsazi ndizochepa.
Chofunika kwambiri, momwe mtedza umawotchera ukhoza kukhudza kwambiri zakudya zawo. Ngati mukaziwotcha nokha, sungani kutentha pang'ono, pafupifupi 140 ° C (284 ° F) kwa mphindi 15. Mtedza utuluke ndi mtundu wokazinga pang'ono.
Komanso onetsetsani kuti simukuwasunga kwa nthawi yayitali, chifukwa moyo wawo ndi wochepa. Mtedza wokazinga wokha womwe mukufuna kudya m'masiku angapo otsatira.
Malingaliro omaliza ndi osavuta: phatikizani mtedza waiwisi kapena wokazinga muzakudya zanu kuti mukhale ndi thanzi labwino.
