Inkukhu yeyona nto iphambili kumakhaya kwihlabathi jikelele.
Ngumthombo ogqwesileyo kwaye obalulekileyo weprotheyini yezilwanyana, kunye nomthombo ofanelekileyo weevithamini B, isinyithi, i-potassium kunye ne-selenium ().
Ngokutsho kweBhunga leNkukhu yeSizwe, phantse i-10 yeebhiliyoni zeeponti zenkukhu zakhuliswa kwaye zanyuselwa ukuveliswa kwenyama e-United States ngo-2020 ().
Inyama yenkukhu iyaguquguquka kwaye ungayilungisa ngeendlela ezininzi. Nangona kunjalo, xa kuziwa kwiinzuzo zayo zempilo, azikho zonke iindlela zokupheka inkukhu ezilinganayo.
Ngokomzekelo, ukudubula okomileyo kumaqondo aphezulu ukuya kuma-482oF(250oC), Amaxesha amade okupheka kunye nokupheka inkukhu kunokubangela ukuveliswa kweekhemikhali ezinobungozi (,,,,).
Ezi khemikhali zomhlaza zinokubandakanya (, , , , ):
- i-heterocyclic aromatics (AHA) okanye i-heterocyclic amines (HCA)
- iipolycyclic aromatics hydrocarbons (PAHs)
- iimveliso zokugqibela ze-glycation (AGE)
Kwelinye icala, iindlela zokupheka azenzi mdaka inyama okanye ungavelisi umsi uthande ukuba ngcono kuwe. Uninzi lwabo lusebenzisa amanzi ngendlela enye okanye enye.
Uluhlu lwangaphakathi
Nazi iindlela ezi-4 ezinempilo zokupheka inkukhu.
Nadine Greeff / Stocksy United
Sous ividiyo
Sous vide yindlela ukupheka okunempilo okubandakanya ukutya okutywiniweyo kunye nezinongo kwingxowa yeplastiki yodidi lokutya nokuphekwa kwi-bain-marie. Oku kuvumela inkukhu ukuba iphekwe ngaphandle kokushisa okuthe ngqo, okufuneka kunciphise ukuveliswa kwe-AHAs, ii-PAH kunye ne-EFAs ().
Qaphela ukuba unokufuna ukusebenzisa iingxowa zeplastiki ngaphandle kwayo, njengoko kuye kwacetyiswa ukuba le khemikhali inokutshintshela kwiingxowa zokupheka zeplastiki kukutya okuphekwe ngale ndlela ().
Ungayipheka inyama yenkukhu enomuncu kwi-140oF(60oC) ngeyure eli-1, okanye ukuya kuthi ga kwiiyure ezi-3 ukuba ufuna ukuphucula incasa yemveliso yokugqibela ().
Le ndlela yokupheka ecothayo, ephantsi kobushushu iyanciphisa ukulahleka kwezondlo kwaye ivelise ukuthungwa kwethenda kunye nomxholo ophezulu wamaminerali (, ).
Unokukhetha ukusebenzisa izixhobo ezikhethekileyo ze-sous vide, kodwa i-thermometer elula yokupheka kunye nebhafu yamanzi iya kukwanela.
isishwankathelo
I-Sous vide yindlela yokupheka enempilo apho upheka inkukhu kwingxowa yeplastiki yebakala lokutya kwindawo yokuhlambela amanzi kwi-140.oF(60oC) ngeyure eli-1, okanye ukuya kuthi ga kwiiyure ezi-3 njengoko ufuna.
Ukutshaya
Ukuphunga yenye indlela esempilweni nekhawulezayo yokupheka kwinkukhu. Kule ndlela, usebenzisa ibhasikidi yomphunga kunye nembiza yamanzi ashushu.
Ngaphandle koko, unokufezekisa iziphumo ezifanayo ngokupheka kwi-oven hybrid steam.
Ukuphunga yindlela yokushisa ephezulu kunye nexesha elifutshane lokupheka eliye laboniswa ukuvelisa i-HCA encinci xa kuthelekiswa nezinye iindlela zokupheka zokushisa okuphezulu ().
Umphunga uthintela uqweqwe phezu kwenkukhu, nto leyo enciphisa ukomisa kwenyama ukuze ivelise imveliso efumileyo nethambileyo.
Amaqondo obushushu aphezulu aphinde anyibilike amanqatha amaninzi kwinkukhu (,).
isishwankathelo
Ukuphunga yindlela yokupheka yobushushu obuphezulu kunye nexesha elifutshane lokupheka. Ivelisa inkukhu emanzi, ethambileyo engenakwenzeka ukuba iqulethe ii-AHA ezibangela umhlaza.
Ukupheka ngoxinzelelo
Njengokutshisa, ukupheka ngoxinzelelo kusebenzisa amaqondo obushushu aphezulu ixesha elifutshane kwaye kuvelisa izitya zenkukhu ezifumileyo, ezithambileyo nezinencasa.
Ekubeni ixesha elide lokupheka linyusa imveliso ye-AHC, ixesha elifutshane lokupheka lokupheka kwengcinezelo linokuthi livelise ii-AHAs ezimbalwa, ii-PAHs, okanye i-EFAs ().
Uphononongo oludala lufumene ukuba ukupheka koxinzelelo kunciphisa i-cholesterol oxidation kwinyama, ngelixa uphando lwakutsha nje luchonge iindlela ezahlukeneyo zokupheka ezandisa okanye zinciphisa i-cholesterol oxides kwinkukhu (,).
I-cholesterol ene-oxidized ngumngcipheko wesifo senhliziyo. Olu hlobo lwe-cholesterol ludibaniswa nokunciphisa i-arteries enokuthi yenzeke ngenxa yesifo esibonakaliswa yi-plaque buildup (,,).
Unokucinezela ukupheka kwi-multicooker yombane okanye kwi-cooker yoxinzelelo lwendabuko enevalve yobunzima.
isishwankathelo
Ukupheka ngoxinzelelo kutshisa inkukhu kumaqondo aphezulu ngexesha elifutshane. Le ndlela yokupheka igcina iivithamini, iyanciphisa i-cholesterol oxidation, kwaye ivelise i-AHA encinci okanye ayikho, i-PAHs, okanye i-EFAs.
i-microwave
inyama yindlela yokupheka eqhelekileyo ekuthengiseni ukutya kunye nokusebenza kwenkonzo yokutya ().
Ayisiyondlela yokupheka kuphela le, kodwa imizuzu eli-10 yenkukhu yenkukhu kwi-microwave eqhelekileyo ye-750 watt yasekhaya ivumela ubushushu obungundoqo benkukhu ukuba bufikelele kwi-167.oF(75oVS) ().
Oku kungaphezulu kweSebe lezoLimo laseU.S. ubushushu bangaphakathi obucetyiswayo bokupheka iinkukhu, obuyi-165°F (73,9°C) ().
Inkukhu ye-Microwaving igcina umxholo wayo weprotheyini. Nangona kunjalo, le ndlela inokutshisa umphezulu kwaye yomise inyama ().
Ukongezelela, inqaku lokuphonononga laphawula ukuba i-HCAs, enokuthi iveliswe xa utshisa iintlobo ezahlukeneyo zenyama kunye nentlanzi, ibangele iindidi ezininzi zomhlaza kwiimpuku kunye neenkawu.
Ababhali bacebise ukuba ukusebenzisa ii-oveni zemicrowave ukupheka ukutya kunokunciphisa imveliso yeHCA kwaye kuncede abantu bathintele ezi ziphumo ziyingozi ().
isishwankathelo
Inkukhu ye-Microwaving yinto eqhelekileyo kwintengiso yokutya kunye nemisebenzi yenkonzo yokutya. Le ndlela yokupheka inciphisa ukuveliswa kwe-AHA ye-carcinogenic xa kuthelekiswa nezinye iindlela zokupheka ezifana nokubhaka kunye nokuthosa.
Iindlela zokupheka ezinempilo encinci
Iindidi ezininzi zeendlela zokupheka zinokuvelisa i-carcinogens, njenge-HCAs, ii-PAHs kunye ne-EFAs, kwinyama. Iindlela zokupheka ezizivelisayo ziquka (, , , ):
- ibarbecue
- umnatha wocingo
- Ikhabhoni
- ukupheka umlilo ovulekileyo
- ngembiza
- umnatha wocingo
- ukutshaya
Izifundo ezahlukeneyo zibonise ukuba iigundane kunye neenkawu zondla i-AHA zavelisa ii-cancer ezininzi, kuquka ibele, ikholoni, kunye ne-prostate cancers ().
Ngokufanayo, uphando lwabantu lubonise ukuba ukuvezwa kwi-HCAs kunye ne-EFAs kwandisa ingozi yomhlaza (,,).
Uphononongo luye lwabonisa ukuba ezi khemikhali zidibene nokuvuvukala kunye nomngcipheko okhulayo wokuphuhlisa isifo senhliziyo kunye nohlobo lwe-2 yeswekile ().
Ngethamsanqa, unokunciphisa ukuvezwa kwakho kwezi khemikhali ngokukhetha iindlela zokupheka ezikhuselekileyo kunye nokuguqula iindlela zokupheka ezinobungozi obuphezulu ukunciphisa ukuveliswa kunye nokuqokelela kwe-AHAs, ii-PAHs, kunye ne-EFAs kwinyama.
Ukunciphisa ukuba ulungiselela kangakanani inkukhu ngezi ndlela zokupheka ezisemngciphekweni omkhulu kwakhona kunciphisa ukuvezwa kwakho kwi-carcinogenic kunye ne-inflammatory compounds.
isishwankathelo
Iindlela ezininzi zokupheka zinokuvelisa i-carcinogens kwinkukhu kunye nezinye iintlobo zenyama. Oku kuquka ukuqhotsa, ukuqhotsa, ukuqhotsa inyama, ukutshaya, nokuqhotsa, phakathi kwezinye iindlela, yaye kudla ngokubandakanya ubushushu obomileyo kuze kubangele ukuba ube mdaka okanye umsi.
Umgca osezantsi
Inkukhu ngumthombo obalulekileyo kunye nesondlo weprotheyini yezilwanyana kunye neeminerali ezibalulekileyo ezifana nentsimbi kunye ne-potassium.
Nangona kunjalo, ezininzi iindlela zokupheka eziqhelekileyo abantu abazisebenzisayo ukuyipheka zingabangela ingozi ngaphezu kokulungileyo.
Iindlela ezithile zokupheka, eziquka ukosa inyama, ukuqhotsa nokuqhotsa, kunokonyusa ukuveliswa kweekhompawundi ezinxulumene nophuhliso lomhlaza, isifo sentliziyo kunye nohlobo lwe-2 yeswekile.
Iindlela ezikhuselekileyo nezinempilo zokupheka kwenkukhu ziquka i-sous vide, i-steaming, ukupheka ngoxinzelelo, kunye ne-microwaving.
