Nkhuku ndizofunikira kwambiri m'mabanja padziko lonse lapansi.
Ndi gwero labwino kwambiri komanso lofunikira la mapuloteni a nyama, komanso gwero labwino la mavitamini a B, chitsulo, potaziyamu ndi selenium ().
Malinga ndi National Chicken Council, pafupifupi mapaundi 10 biliyoni a nkhuku adaweta ndikuweta kuti apange nyama ku United States mu 2020 ().
Nkhuku nyama ndi zosunthika ndithu ndipo mukhoza kuphika izo m'njira zingapo. Komabe, pankhani ya thanzi lake, sikuti njira zonse zophikira nkhuku ndizofanana.
Mwachitsanzo, kuwombera kowuma pa kutentha kwakukulu mpaka 482oF(250)oC), Kuphika nthawi yayitali komanso ngakhale kuphika nkhuku kungayambitse kupanga mankhwala ovulaza (,,,,).
Mankhwalawa amatha kukhala (, , , , ):
- heterocyclic onunkhira amines (AHA) kapena heterocyclic amines (HCA)
- polycyclic onunkhira hydrocarbons (PAHs)
- mankhwala omaliza a glycation (AGE)
Komano, kuphika njira kuti satero perekani nyama kapena kusatulutsa utsi kumakhala kwabwino kwa inu. Ambiri a iwo amagwiritsa ntchito madzi mwanjira ina.
Zamkatimu
Nazi njira zinayi zathanzi zophikira nkhuku.
Nadine Greeff/Stocksy United
uwu vi
Sous vide ndi njira kuphika wathanzi zomwe zimaphatikizapo zakudya zotsekedwa ndi vacuum ndi zokometsera muthumba lapulasitiki la chakudya ndikuziphika mu bain-marie. Izi zimapangitsa nkhuku kuphikidwa popanda kutentha kwachindunji, zomwe ziyenera kuchepetsa kupanga AHAs, PAHs ndi EFAs ().
Zindikirani kuti mungafune kugwiritsa ntchito matumba apulasitiki popanda iwo, chifukwa akuti mankhwalawa amatha kusamutsa kuchokera kumatumba ophikira apulasitiki kupita ku zakudya zomwe zaphikidwa kudzera munjira iyi ().
Mukhoza kuphika sous nyama ya nkhuku pa madigiri 140oF(60)oC) kwa ola la 1, kapena mpaka maola atatu ngati mukufuna kuwonjezera kukoma kwa chinthu chomaliza ().
Njira yophikira pang'onopang'ono, yotsika kutentha, imachepetsa kutayika kwa michere ndipo imapanga mawonekedwe anthete okhala ndi mchere wambiri (, ).
Mutha kusankha kugwiritsa ntchito zida zapadera za sous vide, koma choyezera chosavuta chophikira komanso chosamba chamadzi chidzakwanira.
Pitilizani
Sous vide ndi njira yophikira yathanzi momwe mumaphikira nkhuku mu thumba la pulasitiki la chakudya mu bafa lamadzi pa madigiri 140.oF(60)oC) kwa ola la 1, kapena mpaka maola atatu momwe mukufunira.
Kusuta
Kuphika nthunzi ndi njira ina yabwino komanso yophikira mwachangu nkhuku. Kwa njirayi, mumagwiritsa ntchito dengu la steamer ndi mphika wa madzi otentha.
Kapenanso, mutha kukwaniritsa zotsatira zomwezo pophika mu uvuni wosakanizidwa wa nthunzi.
Kuwotcha ndi njira yotentha kwambiri yokhala ndi nthawi yochepa yophika yomwe yasonyezedwa kuti imatulutsa HCA yochepa poyerekeza ndi njira zina zophikira kutentha ().
Nthunzi imalepheretsa kuti nkhuku zisapangike pamwamba pa nkhuku, kumachepetsa kuyanika kwa nyama kuti ikhale yonyowa komanso yofewa.
Kutentha kwambiri kumasungunulanso mafuta ambiri pa nkhuku (, ).
Pitilizani
Kuphika ndi njira yophikira yotentha kwambiri yokhala ndi nthawi yochepa yophika. Amapanga nkhuku yonyowa, yofewa yomwe singakhale ndi ma AHA oyambitsa khansa.
Kupanikizika kuphika
Mofanana ndi nthunzi, kuphika mokakamiza kumagwiritsa ntchito kutentha kwakukulu kwa nthawi yochepa ndipo kumapanga zakudya za nkhuku zonyowa, zachifundo komanso zokoma.
Popeza kuti nthawi yophika nthawi yayitali imachulukitsa kupanga kwa AHC, nthawi yayitali yophika yophikira mwachangu imatha kutulutsanso ma AHA, PAH, kapena ma EFA ochepa ().
Kafukufuku wakale adapeza kuti kuphika kwapang'onopang'ono kumachepetsa cholesterol oxidation mu nyama, pomwe kafukufuku waposachedwa adapeza njira zosiyanasiyana zophikira zomwe zimachulukitsa kapena kutsitsa cholesterol oxides mu nkhuku (, ).
Cholesterol oxidized ndiye chiwopsezo cha matenda amtima. Mtundu uwu wa cholesterol umalumikizidwa ndi kuchepa kwa mitsempha yomwe imatha kuchitika chifukwa cha matenda omwe amadziwika ndi plaque buildup (, , ).
Mutha kukakamiza kuphika mu multicooker yamagetsi kapena chophikira chachikhalidwe chokhala ndi valavu yolemetsa.
Pitilizani
Kuphika kokakamiza kumatenthetsa nkhuku ku kutentha kwakukulu kwakanthawi kochepa. Njira yophikirayi imasunga mavitamini, imachepetsa cholesterol oxidation, ndipo imapanga AHAs, PAHs, kapena EFA pang'ono kapena ayi.
Microwave
nyama ndi njira yophikira wamba pokonza zakudya zamalonda ndi ntchito zoperekera chakudya ().
Sikuti iyi ndi njira yophikira yokha, komanso mphindi 10 za nkhuku za microwave mu microwave wamba 750 watt zimalola kutentha kwapakati kwa nkhuku kufika pa 167.oF(75)oVS) ().
Izi zili pamwamba pa zomwe dipatimenti ya zaulimi ya ku United States imavomereza kuti kutentha kwa mkati kumaphikira nkhuku, komwe kuli 165 ° F (73,9 ° C) ().
Nkhuku yokhala ndi microwave imakhalabe ndi mapuloteni. Komabe, njirayi imatha kutentha pamwamba ndikuwumitsa nyama ().
Komanso, ndemanga ndemanga ananena kuti HCAs, amene akhoza kupangidwa pamene inu kutentha mitundu yosiyanasiyana ya nyama ndi nsomba, anachititsa mitundu ingapo ya khansa makoswe ndi anyani.
Olembawo adanenanso kuti kugwiritsa ntchito uvuni wa microwave kuphika chakudya kungachepetse kupanga kwa HCA ndikuthandiza anthu kupewa izi ().
Pitilizani
Nkhuku ya Microwaving ndi njira yodziwika bwino pakukonza zakudya zamalonda komanso ntchito zoperekera chakudya. Njira yophikirayi imachepetsa kupanga ma AHA a carcinogenic poyerekeza ndi njira zina zophikira monga kuphika ndi kuphika.
Njira zophikira zopanda thanzi
Njira zingapo zophikira zimatha kupanga ma carcinogens, monga HCAs, PAHs ndi EFAs, mu nyama. Njira zophikira zomwe zimapangidwira ndi (, , , ):
- kanyenya
- mpanda
- Kusintha
- kuphika moto wotsegula
- Frying
- mpanda
- kusuta
Kafukufuku wosiyanasiyana awonetsa kuti makoswe ndi anyani adadyetsa AHA adapanga khansa zingapo, kuphatikiza khansa ya m'mawere, m'matumbo, ndi prostate ().
Momwemonso, kafukufuku wa anthu wasonyeza kuti kukhudzana ndi ma HCA ndi ma EFA kumawonjezera chiopsezo cha khansa (, , ).
Kafukufuku wasonyezanso kuti mankhwalawa amagwirizanitsidwa ndi kutupa komanso chiopsezo chowonjezereka chokhala ndi matenda a mtima ndi mtundu wa 2 shuga ().
Mwamwayi, mutha kuchepetsa kukhudzana ndi mankhwalawa posankha njira zophikira zotetezeka komanso kusintha njira zophikira zowopsa kwambiri kuti muchepetse kupanga ndi kudzikundikira kwa AHAs, PAHs, ndi EFA mu nyama.
Kuchepetsa kuchuluka kwa momwe mumaphikira nkhuku ndi njira zophikira zomwe zili pachiwopsezo chachikulu kumachepetsanso kukhudzidwa kwanu ndi mankhwala a carcinogenic ndi otupa.
Pitilizani
Njira zingapo zophikira zimatha kupanga ma carcinogens mu nkhuku ndi mitundu ina ya nyama. Izi ndi monga kuunika, kuwotcha, kuwotcha, kusuta, ndi kuwotcha, mwa njira zina, ndipo zimakonda kutengera kutentha kouma ndi kutulutsa bulauni kapena utsi.
Mfundo yofunika kwambiri
Nkhuku ndi gwero lofunikira komanso lopatsa thanzi la mapuloteni a nyama ndi mchere wofunikira monga chitsulo ndi potaziyamu.
Komabe, njira zambiri zophikira zomwe anthu amagwiritsa ntchito pophika zimatha kuvulaza kuposa zabwino.
Njira zina zophikira, kuphatikizapo kuwotcha, kuwotcha ndi kuwotcha, zikhoza kuonjezera kupanga mankhwala okhudzana ndi chitukuko cha khansa, matenda a mtima ndi mtundu wa shuga wa mtundu wachiwiri.
Njira zophikira zotetezeka komanso zathanzi za nkhuku zimaphatikizapo sous vide, steaming, kuphika pressure, ndi microwaving.
