Inkukhu iwukudla okudliwayo ezindlini emhlabeni jikelele.
Iwumthombo omuhle kakhulu futhi obalulekile wamaprotheni ezilwane, kanye nomthombo omuhle wamavithamini B, insimbi, i-potassium ne-selenium ().
Ngokusho kweNational Chicken Council, cishe amakhilogremu ayizigidi eziyizinkulungwane eziyi-10 ezinkukhu zakhuliswa futhi zakhuliswa ukuze zikhiqize inyama e-United States ngo-2020 ().
Inyama yenkukhu inemisebenzi eminingi futhi ungayilungisa ngezindlela eziningi. Nokho, uma kuziwa ezinzuzweni zayo zezempilo, akuzona zonke izindlela zokupheka inkukhu ezilinganayo.
Isibonelo, ukudubula okomile emazingeni okushisa afika ku-482oF(250oC), Izikhathi ezinde zokupheka ngisho nokupheka inkukhu kungabangela ukukhiqizwa kwamakhemikhali ayingozi (, , , ).
Lawa makhemikhali e-carcinogenic angase ahlanganise (, , , , ):
- i-heterocyclic amines (AHA) noma i-heterocyclic amines (HCA)
- i-polycyclic aromatic hydrocarbons (PAHs)
- imikhiqizo yokugcina ye-glycation (AGE)
Ngakolunye uhlangothi, izindlela zokupheka ezingakwenzi nsundu inyama noma ungakhiqizi intuthu kuvame ukuba ngcono kuwe. Iningi labo lisebenzisa amanzi ngendlela eyodwa noma enye.
Uhlu lokuqukethwe
Nazi izindlela ezi-4 ezinempilo kakhulu zokupheka inkukhu.
Nadine Greeff/Stocksy United
Ngaphansi komshini
I-Sous vide iyindlela yokwenza ukupheka okunempilo okubandakanya ukudla okuvala ivacuum kanye nezinongo esikhwameni sepulasitiki sezinga lokudla bese sikupheka ku-bain-marie. Lokhu kuvumela inkukhu ukuthi iphekwe ngaphandle kokushisa okuqondile, okufanele kunciphise ukukhiqizwa kwama-AHA, ama-PAH nama-EFA ().
Qaphela ukuthi ungase ufune ukusebenzisa izikhwama zepulasitiki ngaphandle kwazo, njengoba kuye kwasikiselwa ukuthi leli khemikhali lingadlulisa lisuka ezikhwameni zokupheka zepulasitiki liye ekudleni okuphekwe ngale ndlela ().
Ungakwazi ukupheka inyama yenkukhu enongwe nge-sous vide ngo-140oF(60oC) ihora elingu-1, noma kufika emahoreni angu-3 uma ufuna ukuthuthukisa ukunambitheka komkhiqizo wokugcina ().
Le ndlela yokupheka ehamba kancane, enezinga lokushisa eliphansi inciphisa ukulahlekelwa izakhi futhi ikhiqize ukuthungwa kwethenda okunokuqukethwe okuphezulu kwamaminerali (, ).
Ungase ukhethe ukusebenzisa imishini ekhethekile ye-sous vide, kodwa i-thermometer elula yokupheka kanye nokugeza kwamanzi kuyokwanela.
I-Sumumé
I-Sous vide iyindlela yokupheka enempilo lapho upheka khona inkukhu esikhwameni sepulasitiki sebanga lokudla endaweni yokugeza yamanzi engu-140.oF(60oC) ihora elingu-1, noma kufika emahoreni ama-3 njengoba kuthanda.
Ukubhema
Ukushisa kungenye indlela enempilo futhi esheshayo yokupheka inkukhu. Ngale ndlela, usebenzisa ubhasikidi we-steamer kanye nebhodwe lamanzi ashisayo.
Ngaphandle kwalokho, ungakwazi ukufeza imiphumela efanayo ngokupheka kuhhavini ye-hybrid steam.
Ukushisa kuyindlela yokushisa ephezulu enesikhathi esifushane sokupheka esibonisiwe kukhiqiza i-HCA encane uma kuqhathaniswa nezinye izindlela zokupheka ezishisa kakhulu ().
I-steam ivimbela uqweqwe phezu kwenkukhu, kunciphisa ukoma kwenyama ukuze kukhiqizwe umkhiqizo omanzi futhi othambile.
Amazinga okushisa aphezulu aphinde ancibilikise amafutha amaningi enkukhu (,).
I-Sumumé
Ukushisa kuyindlela yokupheka eshisa kakhulu enesikhathi esifushane sokupheka. Ikhiqiza inkukhu emanzi, ethambile okungenakwenzeka ukuthi iqukethe ama-AHA abangela umdlavuza.
Ukupheka ngokucindezela
Njengokushisisa, ukupheka ngengcindezi kusebenzisa izinga lokushisa eliphezulu isikhathi esifushane futhi kukhiqiza izitsha zenkukhu ezimanzi, ezithambile nezinambitheka.
Njengoba izikhathi ezinde zokupheka zandisa ukukhiqizwa kwe-AHC, isikhathi esifushane sokupheka sokupheka kwengcindezi kungenzeka futhi sikhiqize ama-AHA, ama-PAH, noma ama-EFA ambalwa ().
Ucwaningo oludala luthole ukuthi ukupheka ngomfutho kunciphisa i-cholesterol oxidation enyameni, kuyilapho ucwaningo lwakamuva luhlonze izindlela zokupheka ezihlukahlukene ezandisa noma zehlisa i-cholesterol oxide enkukhu (, ).
I-cholesterol ene-oxidized iyisici esiyingozi senhliziyo. Lolu hlobo lwe-cholesterol luxhunyaniswa nokuncipha kwemithambo engase yenzeke ngenxa yesifo esibonakala ngokwakheka kwama-plaque (, , ).
Ungacindezela ukupheka ku-multicooker kagesi noma kumshini wokucindezela wendabuko one-valve yesisindo.
I-Sumumé
Ukupheka ngomfutho kushisa inkukhu emazingeni okushisa aphezulu isikhathi esifushane. Le ndlela yokupheka igcina amavithamini, inciphisa i-cholesterol oxidation, futhi ikhiqiza ama-AHA, ama-PAH, noma ama-EFA amancane noma awanawo.
I-Microwave
inyama iyindlela yokupheka evamile ekucutshungulweni kokudla okudayiswayo kanye nemisebenzi yesevisi yokudla ().
Akuyona nje kuphela indlela yokupheka elula lena, kodwa imizuzu eyi-10 yenkukhu ye-microwaving ku-microwave yasekhaya engu-750 watt evamile ivumela izinga lokushisa eliyisisekelo lenkukhu ukuthi lifinyelele ku-167.oF(75oVS) ().
Lokhu kungaphezu kwezinga lokushisa langaphakathi elinconyiwe loMnyango Wezolimo wase-U.S. wokupheka izinkukhu, elingu-165°F (73,9°C) ().
Inkukhu ye-Microwaving igcina okuqukethwe kwayo kwamaprotheni. Nokho, le ndlela ingashisa ingaphezulu futhi yomise inyama ().
Ukwengeza, isihloko sokubuyekeza saphawula ukuthi ama-HCA, angakhiqizwa lapho ushisa izinhlobo ezihlukahlukene zenyama nenhlanzi, abangele izinhlobo eziningana zomdlavuza kumagundane nezinkawu.
Ababhali baphakamise ukuthi ukusebenzisa ohhavini be-microwave ukupheka ukudla kunganciphisa ukukhiqizwa kwe-HCA futhi kusize abantu bavikele le miphumela eyingozi ().
I-Sumumé
Inkukhu ye-Microwaving iwumkhuba ojwayelekile ekukhiqizeni ukudla okudayiswayo kanye nemisebenzi yesevisi yokudla. Le ndlela yokupheka inciphisa ukukhiqizwa kwe-AHA ye-carcinogenic uma kuqhathaniswa nezinye izindlela zokupheka ezifana nokubhaka nokuthosa.
Izindlela zokupheka ezinempilo encane
Izinhlobo eziningana zezindlela zokupheka zingakhiqiza ama-carcinogens, njengama-HCA, ama-PAH nama-EFA, enyameni. Izindlela zokupheka ezizikhiqizayo zihlanganisa (, , , ):
- ibhaja
- wire mesh
- i-carbonization
- ukupheka umlilo ovulekile
- ukuthosa
- wire mesh
- ukubhema
Ucwaningo oluhlukahlukene lubonise ukuthi amagundane nezinkawu eziphakela i-AHA zakha imidlavuza eminingana, kuhlanganise nebele, ikholoni, kanye nomdlavuza wendlala yesinye ().
Ngokufanayo, ucwaningo lwabantu luye lwabonisa ukuthi ukuchayeka kuma-HCA nama-EFA kwandisa ingozi yomdlavuza (, , ).
Ucwaningo luye lwabonisa nokuthi lawa makhemikhali ahlobene nokuvuvukala kanye nengozi eyengeziwe yokuthuthukisa isifo senhliziyo kanye nesifo sikashukela sohlobo lwe-2 ().
Ngenhlanhla, unganciphisa ukuchayeka kwakho kulawa makhemikhali ngokukhetha izindlela zokupheka eziphephile futhi ulungise izindlela zokupheka ezinobungozi obukhulu ukuze unciphise ukukhiqizwa nokunqwabelana kwama-AHA, ama-PAH, nama-EFA enyameni .
Ukunciphisa ukuthi uyilungiselela kangaki inkukhu ngalezi zindlela zokupheka eziyingozi kakhulu futhi kunciphisa ukuchayeka kwakho kumakhemikhali e-carcinogenic kanye nokuvuvukala.
I-Sumumé
Izindlela zokupheka eziningana zingakhiqiza ama-carcinogens enkukhu nakwezinye izinhlobo zenyama. Lokhu kuhlanganisa ukuthosa, ukosisa, ukosa inyama, ukubhema, nokugazinga, phakathi kwezinye izindlela, futhi kuvame ukuhilela ukushisa okomile futhi kubangele ukuba nsundu noma intuthu.
Iphuzu elibalulekile
Inkukhu iwumthombo obalulekile futhi onomsoco wamaprotheni ezilwane kanye namaminerali abalulekile njengensimbi ne-potassium.
Kodwa-ke, izindlela eziningi zokupheka ezivamile abantu abazisebenzisayo ukukupheka zingadala umonakalo omkhulu kunokuhle.
Izindlela ezithile zokupheka, ezihlanganisa ukosa inyama, ukosiwa kanye nokubraisa, kungase kwandise ukukhiqizwa kwezinhlanganisela ezihambisana nokukhula komdlavuza, isifo senhliziyo kanye nesifo sikashukela sohlobo 2.
Izindlela zokupheka eziphephile nezinempilo zenkukhu zifaka i-sous vide, ukuphefumula ngesitimu, ukupheka ukucindezela, kanye ne-microwaving.
