Amantongomane awukudla okuyisisekelo ekudleni okunempilo nokulinganiselayo. Banikeza imisoco eminingi, ikakhulukazi amafutha anempilo, kodwa uma sikhetha inketho ehlakaniphile. Uke wezwa ukuthi amantongomane anempilo futhi uthenge isikhwama esixuba izithelo ezihlukahlukene ezinosawoti? Iphutha! Zikhona ezinye izindlela ongadla ngazo lokhu kudla ngaphandle kokweqa usawoti noma ushukela.
Ezitolo ezinkulu sizothola ikakhulukazi izinguqulo ezintathu: ezemvelo, ezithosiwe nezithosiwe. Qagela ukuthi iyiphi inketho embi kakhulu? Ingabe okuluhlaza kuhlale kunempilo? Sikutshela konke!
Yikuphi okunempilo?
Noma yisiphi isithelo esomisiwe siwukudla okunomsoco ohlinzeka ngamaprotheni, amavithamini, i-fiber, amafutha anempilo, amaminerali, njll. Uma ukudla kugaywe kancane, kuzosinika izakhamzimba eziningi. Uma kuchotshozwa, kugazingiwe noma kuthosiwe, kunezakhamzimba ezilahlekile noma izinga lazo lehlisiwe; ngoba, Inketho engcono kakhulu ukuyithatha njalo yemvelo noma eluhlaza.
Amantongomane aluhlaza anempilo kakhulu, kodwa angaqukatha amagciwane ayingozi. Kodwa-ke, ngisho noma benza, akunakwenzeka ukuthi babangele izifo. Ezigazingiwe, ngakolunye uhlangothi, zingaqukatha ama-antioxidants namavithamini ambalwa. Amanye amafutha akho anempilo angonakala futhi i-acrylamide ingakhiwa, nakuba ingekho ngamanani ayingozi.
Ekugcineni, izinga lokushisa nobude besikhathi sokuthosiwe kungaba nomthelela omkhulu. Uma zithosiwe ezingeni lokushisa eliphansi kuya eliphakathi nendawo elingaba ngu-140 ° C cishe imizuzu engu-15, ukulahlekelwa kwamavithamini kugcinwa kuncane, amafutha anempilo awonakaliswa, futhi i-acrylamide mancane amathuba okuthi akheke.
Uma ufuna ukuwadla athosiwe, khumbula ukuthi amanye ezitolo anongwe ngosawoti kanti amanye afakwe noshukela. Kunokuba uzithenge zigazingiwe, zithenge ziluhlaza futhi uziwose ngokwakho, okungcono kakhulu kuhhavini. Ngaleyo ndlela, ungakwazi ukulawula kangcono izinga lokushisa futhi uthose amaqoqo amakhulu ngesikhathi esisodwa.
Uma ufuna ukuthuthukisa ukunambitheka ngokugazinga ngamafutha, khumbula ukuthi amanye amafutha awafanele ukuwoswa. Kwenze emafutheni ngokwakho bese ukhetha uwoyela ozinzile wokushisa, njenge amafutha kakhukhunathi.
Kwenzekani lapho zosiwe?
Izikhathi eziningi sibona "ama-alimondi agasiwe angenasawoti" futhi sicabanga ukuthi kuyindlela enhle ngoba asiyisebenzisi kabi i-sodium. Kulungile. Inkinga yukuthi lapho bebhekene nokushisa okuphezulu, amafutha anempilo nama-antioxidants ayathinteka. Kodwa-ke, amaprotheni, i-fiber, ama-carbohydrate noma amaminerali akushintshi okuqukethwe kwakho nhlobo.
Akuyona inketho engalungile empilweni, inqobo nje uma ingenawo usawoti. Futhi bane-flavour ehlukile ongayithanda kangcono, uma ungajwayele ukuyithatha njengemvelo.
Izinguquko kumafutha nama-antioxidants
Amafutha ayakwazi ukuguqula ukumisa kwawo kwendawo lapho engaphansi kwamazinga okushisa aphezulu, ukusuka ku-cis ukuya ku-trans. Amafutha e-Trans aziwa ngezakhiwo zawo zokuvuvukala futhi ahlukaniswa njengayingozi empilweni. Nokho, amantongomane akufanele ethuke kakhulu. Lokhu kudla kuqukethe amafutha amaningi angenawo unsaturated, ngakho-ke awathinteki kakhulu kulolu shintsho.
Ngokufanayo, amanye ama-antioxidant compounds angenziwa angasebenzi uma engaphansi kwamazinga okushisa aphezulu, okubangela ukulahlekelwa kwezakhi. Ngaphezu kwalokho, lezi ziyakwazi ukuqeda ukwakheka kwama-radicals mahhala, ukunciphisa ingozi yokugula esikhathini esiphakathi. Ngakho kuyathakazelisa ukuwadla ngokwemvelo.
Izinto eziyingozi
Ukunambitheka okucebile, umbala, kanye nephunga elimnandi lamantongomane agazingiwe kungenxa yezinhlanganisela ezakheka ngendlela yamakhemikhali ebizwa ngokuthi. ukusabela kwe Maillard. Lokhu ukusabela phakathi kwe-amino acid asparagine kanye noshukela wemvelo esithelweni. Kwenzeka lapho eshisisa ngaphezu kuka-120°C futhi kunikeza amantongomane umbala wawo onsundu.
Ukusabela kwe-Maillard kungase futhi kube nesibopho sokwakheka kwento elimazayo. i-acrylamide. Le nto yaziwa ngokudala umdlavuza ezilwaneni uma idliwe ngemithamo ephezulu kakhulu. Kungase kube nemiphumela engase ibe ne-carcinogenic kubantu, kodwa ubufakazi buncane. Izinga lokushisa lokuthosa linomthelela omkhulu ekwakhekeni kwe-acrylamide kunesikhathi sokuthosa.
I-Las ama-alimondi basengozini enkulu yokwakheka kwalesi sici, ngoba aqukethe amanani aphezulu we-amino acid asparagine. I-Acrylamide iqala ukwakheka kuma-alimondi lapho eshiselwa ngaphezu kuka-130°C.
Amazinga okushisa aphezulu anomthelela omkhulu
Lapho amafutha e-polyunsaturated echayeka ekushiseni, njengoba kunjalo ngokugazinga, maningi amathuba okuthi abe mabi noma akhiphe i-oxidize. Lokhu kungaholela ekwakhekeni kwama-free radicals ayingozi, angalimaza amaseli akho. Amafutha ane-oxidized anesibopho sokunambitheka okubi kanye nephunga kwamanye amantongomane.
Ngenhlanhla, ukwakheka kwalawa ma-radicals mahhala kungancishiswa ngokulawula inqubo yokosa. Okubalulekile wukulawula izinga lokushisa nesikhathi sokupheka. Ucwaningo luye lwabonisa ukuthi uma amantongomane osiwe ezingeni lokushisa eliphansi kuya eliphakathi, amafutha awo mancane amathuba okuthi wonakale.
Izinhlobo zokuthosa
Ukugazinga noma ukugazinga ukupheka ngokushisa okomile. Okungukuthi, ukudla kuphekwe ngokulinganayo nhlangothi zonke. Amantongomane amaningi athosiwe ngaphandle kwegobolondo, ngaphandle kwama-pistachios. Ngezinye izikhathi izindlela zokugazinga zisetshenziswa ukuze kuhlukaniswe amagobolondo amantongomane nezinhlamvu zawo. Lena indlela evamile yokugoqa ama-cashews kanye nesizathu sokuthi kungani engakaze athengiswe eluhlaza.
Kunezinhlobo ezimbili eziyinhloko zokuthosa:
- Eyosiwe eyosiwe (awekho amafutha). Amantongomane angomiswa kuhhavini noma ku-skillet.
- Ukuthosa amafutha. Izithelo zingathoswa ngamafutha kuhhavini noma epanini.
Ngaphezu kwalezi zindlela ezimbili, zingathoswa futhi kuhhavini ye-microwave. Ngakho ungawathenga asegazisiwe noma uwawose ngokwakho.
eyosiwe eyosiwe
Lolu hlobo lokuthosa yilapho amantongomane osiwe ngaphandle kwamafutha namanzi. Izithelo zingathoswa kuhhavini ngayinye noma epanini lokuthosa phakathi kwemizuzu engu-15 nehora, kuye ngezinga lokushisa.
Ngaphandle kwalokho, i-microwave ingasetshenziselwa ukugcoba. Ngokuvamile, ngezinhloso zezimboni, ukugazinga okomile kwenzeka emshinini wokuthosa wohlobo lomhubhe lapho izingqimba ezincane zamantongomane zihamba ngebhande lokuhambisa elinezithako eziningi. Lapho, ahamba egunjini lokosa lapho kubaswa khona amalangabi omshini wokushisa nhlangothi zonke.
Izinga lokushisa lisethwe lifinyelele ku-175ºC, futhi isikhathi sifinyezwa kumaminithi angu-10. Ekugcineni, ukugeleza okuqondile komoya obandayo kuphoqeleka phezu kwamantongomane ukuze kumise umphumela wokuthosa ngokushesha. Wonke amantongomane agxotshwa emshinini, odlula phezu kwezishisi zegesi, onikeza ngisho nokusabalalisa ukushisa futhi uvimbele ukuvutha.
eyosiwe ngamafutha
Amantongomane angathoswa ngamafutha kuhhavini, ku-skillet, noma ku-roaster. Ngaphambi kokuwabeka ekushiseni, amantongomane agcotshwa ngamafutha futhi axutshwe kahle kuze kube ungqimba oluncane lwamafutha lumboza phezulu. Babe sebehamba benqamula i-roaster ngokuqhubekayo bephethe ibhande le-mesh conveyor. Amafutha abenza bakwazi ukushisa, banikeze ukunambitheka okwengeziwe. Le ndlela ibizwa ngokuthi ukugazinga okuqhubekayo.
Ngendlela ehlukile ebizwa ngokuthi i-batch oil roasting, amajikijolo afakwa kubhasikidi wensimbi engagqwali futhi aphekwe ngokucwiliswa emafutheni okupheka. Ngokuvamile, uwoyela ongahluziwe usetshenziselwa le ndlela.
Umehluko phakathi kwamantongomane emvelo nathosiwe
Umehluko omkhulu usobala: ezinye zingaphansi kwamazinga okushisa aphezulu kanti ezinye azikho. Nokho, kunabantu abacabanga ukuthi ngokungabi nosawoti noma ushukela, baqukethe imisoco efanayo.
Izithelo ezomile imikhiqizo yemvelo igcina zonke izinzuzo zayo kanye nezakhamzimba ziqinile, ngakho-ke ziwumthombo ophelele kavithamini E, i-omega 3 no-6, i-potassium, i-magnesium ne-calcium. Mhlawumbe okuwukuphela kwabo okuwumphumela wukuthi bahlala isikhathi esincane ngaphansi kwezimo zabo ezifanele njengoba bengakenzi lutho. Futhi, lapho amantongomane emvelo eshiywa obala ngaphandle kwegobolondo lawo, amafutha abalulekile kulula ukuwenza i-oxidize. Kungcono ukuwathenga ngegobolondo lawo futhi uwacwecwe ekhaya.
Ngakolunye uhlangothi, ezithosiwe ngokuvamile zikhethwa ngenxa yokunambitheka kwazo. Lapho kugazingiwe, kukhiqizwa izingxenye ezinephunga elimnandi eziguqula ukunambitheka. Ama-hazelnuts, isibonelo, aphindaphinda i-filbertone (iphunga) lawo ngo-800.
Okuqukethwe kwezakhi ezifanayo
Ukugazinga amantongomane kushintsha ukwakheka kwawo kanye nokwakheka kwamakhemikhali. Ikakhulukazi, ishintsha umbala futhi inciphise umswakama wayo, idale ukuthungwa kwayo okuqinile. Okuthosiwe kwemvelo nokomile kunamanani afanayo kakhulu amafutha, ama-carbohydrate, namaprotheni. Nakuba, okugazingiwe kunamafutha amancane nama-calories egremu ngalinye, umehluko mncane.
Cishe amagremu angu-28 ama-alimondi aluhlaza aqukethe ama-calories angu-161 namagremu angu-14 wamafutha, kuyilapho inani elifanayo lama-alimondi omisiwe linama-calories angu-167 namagremu angu-15 amafutha. Ngokufanayo, amagremu angu-28 ama-walnuts aluhlaza aqukethe ama-calories angu-193 namagremu angu-20 amafutha, kodwa inani elifanayo lama-walnuts athosiwe liqukethe ama-calories angu-199 namagremu angu-21 amafutha.
Ngesikhathi sokugazinga, zilahlekelwa umswakama othile. Ngakho-ke, eyosiwe inesisindo esingaphansi kweseluhlaza. Lokho kuchaza ukuthi kungani amafutha egremu ngalinye ephakeme kancane kulawo athosiwe. Ezinye izifundo zibonise ukuthi ukugazinga akushintshi inani lamafutha. Kodwa-ke, i-polyunsaturated kuma-roast iba lula ukungenwa yi-oxidation, njengoba ukwakheka kushintsha.
Okuqukethwe kwamaprotheni nama-carbohydrate kokubili kufana kakhulu. Nokho, ezigazingiwe zingase zibe nokuqukethwe okuphezulu kancane noma okuphansi kwala macronutrients, kuye ngohlobo lwamantongomane. Ngokuphambene nalokho ongase ukulindele, okuthoswe uwoyela kunamafutha nama-calories athe xaxa kunokuthoswa okomile. Lokhu kungenxa yokuthi ngokwemvelo anamafutha amaningi futhi awakwazi ukumunca kakhulu amafutha angeziwe.
Amagciwane
Amagciwane angaba yingozi, njenge-Salmonella kanye ne-E. coli, angaba khona kumantongomane aluhlaza. Lokhu kungenxa yokuthi izithelo ngezinye izikhathi zijikijelwa noma ziwe phansi ngesikhathi sokuvuna. Uma yena umhlabathi ungcolile ngamabhaktheriya, izithelo zizohlangana kalula namagciwane.
El amanzi angcolile ingase futhi yethule amagciwane ayingozi, phakathi noma ngemva kokuvuna. Eqinisweni, i-Salmonella iye yatholwa emantongomaneni esihlahla aluhlaza, njengama-alimondi, amantongomane e-macadamia, ama-walnuts nama-pistachio. Kodwa-ke, inani le-Salmonella elitholwe laliphansi, ngakho-ke lingase lingabangeli izifo kubantu abanempilo.
Nakuba ukugazinga amantongomane kunciphisa inani lamabhaktheriya kuwo, i-Salmonella yatholwa kusampula yama-pistachios athosiwe ocwaningweni olulodwa. Olunye ucwaningo alutholanga i-Salmonella noma i-E. coli kumantongomane agazingiwe.
Indlela engcono kakhulu yokugwema ukungcoliswa kwe-aflatoxin ukulawula umswakama kanye nezinga lokushisa ngesikhathi somiswa nokugcinwa, kunokugazinga.
Ingabe amantongomane athosiwe nathosiwe mabi?
I-Los okugazingiwe akuqukethe ukungalungi kwezempilo, kodwa azisinikezeli ngamafutha abalulekile nama-antioxidants enziwa abemvelo. Singawathatha ngezikhathi ezithile ngaphandle kwenkinga ngoba anenani eliphezulu lokudla okunempilo.
Ngakolunye uhlangothi, ukudla okuthosiwe kuyingozi esintwini. Akekho ongangabaza ukuthi zingcono kakhulu, ikakhulukazi uma ziqukethe usawoti noma uju, kodwa kuyisono emizimbeni yethu.
Uma sithosa, sinyusa izinga lokushisa libe ngaphezu kuka-180º, ngakho-ke uvithamini E kanye nama-antioxidants alahleka ngokuphelele futhi amafutha anempilo awona ngokuphawulekayo. Ngokufanayo, amafutha emifino ahlanjululwe ngokuvamile asetshenziswa, ngakho-ke ukudla kwe-caloric kuyoba phezulu kakhulu.