Mtedza Ndi Maamondi: Bwino Yaiwisi Kapena Wokazinga?

Kodi muyenera kudya mtedza ndi amondi zosaphika kapena zokazinga? Kodi amataya mavitamini akawotcha? Kapena pali ngakhale zoipitsa? Kodi kuwotcha kungasinthe bwanji mtedza ndi maamondi?

Kodi Mtedza Wokazinga Ndi Wathanzi?

Mtedza ndi zakudya zopatsa thanzi komanso zokhutiritsa. Ndizoyenera ngati zokhwasula-khwasula kapena monga maziko a zakumwa zochokera ku zomera, ma dips, crackers, kapena tchizi zochokera ku zomera.

Mtedza wodzaza ndi mafuta abwino, fiber, ndi mapuloteni, komanso amapereka mavitamini, mchere, kufufuza zinthu, ndi antioxidants.

Pansipa tikukambirana

• kaya mtedza wokazinga uli wathanzi,
• ngati pali kutaya kwa zinthu zofunika pakuwotcha,
• kaya zinthu zovulaza zimathanso kupanga pakuwotcha ndi
• kaya kuli bwino kudya mtedza waiwisi.

Ngati mulibe nthawi yowerenga nkhani yonse, pansipa mupeza chidule cha zidziwitso zonse komanso malangizo ofunikira pakudya mtedza wathanzi.

Kodi ma calories ndi michere imasintha bwanji pakuwotcha?

Powotcha, mtedza umatenthedwa wouma, mwachitsanzo, popanda kuwonjezera mafuta, mafuta, kapena madzi, kuti atenge mtundu wa bulauni kumbali zonse.

Pakuwotcha, mtedza poyamba umataya madzi, chifukwa chake mafuta ndi ma calories amawonjezeka, koma pang'ono, kotero kuti kusiyana pakati pa mtedza waiwisi ndi wokazinga sikungakhale kofunikira.

Kodi mafuta a mtedza amasintha bwanji akawotcha?

Mafuta osatha, omwe amaonedwa kuti ndi athanzi la mtima komanso amachepetsa cholesterol, amatha kuwonongeka komanso / kapena okosijeni akawotchedwa. Ma free radicals owopsa amatha kupanga, omwe amatha kuwononga ma cell.

Komabe, kusintha kwa mafuta acids kungalephereke mwa kuwotcha koyendetsedwa bwino. Kutentha kuyenera kukhala kotsika mpaka kwapakati, kuti kusakhale kokwera kwambiri. Kumbali ina, kutentha kwapamwamba komanso nthawi yayitali yowotcha, m'pamenenso makutidwe ndi okosijeni amafuta a asidi amapezeka.

Mwachitsanzo, ngati mtedza wokazinga pa madigiri 180 Celsius kwa mphindi 20, milingo ya malondialdehyde (chinthu chomwe chimakhulupirira kuti ndi chizindikiro cha oxidation yamafuta acid) imachulukitsa 17. Miyezo ya Malondialdehyde imangowonjezera 1.8-fold mu hazelnuts ndi 2.5-fold in pistachios pansi pazikhalidwe zofanana.

Chifukwa cha kusiyana kumeneku ndikuti mtedza uli ndi ma 40g a polyunsaturated fatty acids (linoleic acid, alpha-linolenic acid) pa 100g, pamene hazelnuts ali ndi 6g basi ndi pistachios kupitirira 7g.

Komabe, ngati mtedza wokazinga kwa mphindi 25 pa kutentha kwapakati (120 mpaka 160 digiri Celsius), kuchuluka kwa okosijeni wamafuta kumakhala kochepa kwambiri. Chifukwa chake ngati muwotcha mtedza kukhitchini kwa mphindi zochepa pa kutentha kwapakati, mutha kuletsa zovuta zilizonse pamafuta acid omwe ali nawo.

Komabe, mtedza wokazinga susunga utali wa mtedza waiwisi. Kuwotcha kumasintha kapangidwe ka mtedza kotero kuti mafuta a polyunsaturated acids omwe ali nawo sakhalanso otetezedwa bwino kwambiri ndipo amakhala okhudzidwa kwambiri ndi njira zamakutidwe ndi okosijeni panthawi yosungidwa kuti mtedzawo ukhale wothamanga kwambiri.

Kodi kuwotcha kungapangitse mafuta a trans?

Njira zowotcha zimathanso kupanga mafuta osinthika (18), okhala ndi 0.6 mpaka 0.9 g wamafuta osinthika pa 100 g ya mtedza. Malire ake ndi 2 g a trans fatty acids pa 100 g ya chakudya, kotero mtedza wokazinga ungakhale wotsika kwambiri apa.

Mafuta a Trans amatha kulimbikitsa kuwerengera kwa mitsempha yamagazi ndikuwonjezera chiopsezo cha dementia, shuga, ndi kunenepa kwambiri.

Kodi ma antioxidants amatayika panthawi yakuwotcha?

Mtedza ndi magwero abwino kwambiri a zinthu zofunika kwambiri chifukwa ali ndi mavitamini ambiri, mchere, kufufuza zinthu, ndi antioxidants. Komabe, popeza zinthu zina zofunika zimakhudzidwa ndi kutentha, titha kuganiza kuti ma vitamini ndi/kapena ma antioxidants omwe amakhalapo amatayika pakuwotcha.

Zinthu zomwe zimakhala ndi antioxidant effect, zomwe zimateteza thupi ku zowonongeka zowonongeka ndipo motero zimateteza ku kuwonongeka kwa maselo, nthawi zambiri zimaphwanyidwa kapena kutsekedwa chifukwa cha kutentha. Komabe, izi sizikugwira ntchito pazinthu zonse za antioxidant. Monga momwe zilili ndi mavitamini, pali zinthu zomwe sizimva kutentha kwambiri kuposa zina.

Zomera ziwiri za antioxidant lutein ndi zeaxanthin, mwachitsanzo (mu pistachios ndi hazelnuts), sizingakhudzidwe ndi kuwotcha kokha (2).

Komabe, kafukufuku wasonyeza kuti kuchuluka kwa antioxidant ntchito mu mtedza nthawi zambiri kumachepetsa mosalekeza pakuwotcha (theka la ola loyamba pa 150 digiri Celsius) koma kumawonjezekanso pakatha nthawi yokazinga (koma osabwerezanso poyambira mtedza waiwisi). wafika).

Komabe, zotsirizirazo zidangochitika pambuyo pa mphindi 60, zomwe palibe aliyense m'banjamo angayesetse. Kuthekera kwa antioxidant mu theka lachiwiri la ola lakuwotcha kumawonjezeka chifukwa kusintha kwamankhwala kumachitika pakawotcha komwe kumapanga zinthu zatsopano zokhala ndi antioxidant katundu.

Kodi kukazinga kumabweretsa kuwonongeka kwa mchere?

Chifukwa cha kutayika kwa madzi powotcha komanso kusamva kutentha kwa mchere, mcherewo umangowonjezereka pang'ono powotcha (1). Ndi amondi, mwachitsanzo, potaziyamu mtengo umakwera kuchoka pa 705 mg mpaka 746 mg pa 100 g, mtengo wa magnesium kuchokera 268 mg mpaka 286 mg, ndi chitsulo kuchokera 3.7 mg mpaka 4.5 mg.

Kodi kuwotcha maamondi kumabweretsa kutaya kwa vitamini?

Kuchuluka kwa vitamini kutayika chifukwa cha kuwotcha mtedza kumadalira kwambiri mtundu wa mtedza, kutentha kowotcha, ndi nthawi yowotcha kotero kuti palibe mawu ofanana omwe angapangidwe pano.

Mwachitsanzo, kukazinga ma amondi ndi mtedza kumabweretsa kutayika kwakukulu kuposa kukazinga mtedza wa hazelnut. Ndi pistachios, kumbali ina, palibe pafupifupi kutaya kwa mavitamini.

Miyezo ya alpha-tocopherol (mtundu wochuluka wa vitamini E) imatsika ndi 20 peresenti mu amondi ndi 16 peresenti mu hazelnuts pambuyo pa mphindi 25 zowotcha pa madigiri 140 Celsius. Ngati kutentha kukuwotcha kukwera kufika pa 170 digiri Celsius, mlingo wa vitamini E umatsika ndi 54 peresenti (amondi) ndi 20 peresenti (ma hazelnuts) pakangopita mphindi 15 zokha.

Miyezo ya riboflavin (vitamini B2) sisintha pakawotcha.

Malinga ndi kafukufuku wochokera ku 2010 (University of Hohenheim), njira zowonongeka za mafakitale (zomwe zimaphatikizaponso kuwotcha) zimachepetsa chiwerengero cha zinthu zambiri zomwe zili mu mtedza wa cashew, mwachitsanzo. B. beta-carotene, lutein, zeaxanthin, alpha-tocopherol, thiamine (vitamini B1), oleic acid (monounsaturated fatty acid) ndi linoleic acid (polyunsaturated fatty acid/omega-6 fatty acid).

Mtedza wa ma cashew womwe umasweka ndikusenda pogwiritsa ntchito njira yosweka pamanja ya Flores uli ndi zinthu zofunika kwambiri monga mtedza waiwisi komanso wosadulidwa. Kuthyola manja kwa Flores ndi njira yachikhalidwe yochokera ku chilumba cha Indonesian cha Flores, momwe maso amasungunula mozizira, mwachitsanzo, popanda kuwotcha kapena kutentha kwina.

Kodi mtedza wowotcha umatulutsa acrylamide?

Kukoma kwake komanso mtundu wa mtedza wokazinga ndi zotsatira za mankhwala enaake omwe amapezeka pakuwotcha: zomwe Maillard amachita.

Ndizochita pakati pa amino acid asparagine ndi shuga wachilengedwe wopezeka mu mtedza. Ngati awiriwa amachitirana pa kutentha kouma mpaka madigiri 120, mtundu wa bulauni womwe umafanana ndi kuwotcha umayamba. Komabe, ndendende zomwe Maillard zimachita zomwe zimatha kutulutsanso zinthu zovulaza monga acrylamide, zomwe zimawonedwa ngati carcinogenic.

Popeza ma amondi ali ndi kuchuluka kwa asparagine, amatha kupangika kwambiri ndi acrylamide kuposa mtedza wina. Mu amondi, mapangidwe acrylamide amayamba pa kutentha pamwamba madigiri 130 ndipo kwambiri inapita patsogolo pa kutentha pamwamba 146 madigiri.

M'makampani azakudya, ma amondi amawotcha pa madigiri 140 (23 mphindi) mpaka madigiri 180 (11 mphindi), zomwe zingayambitse mapangidwe apamwamba a acrylamide.

Kutentha nthawi zambiri kumalimbikitsa mapangidwe a acrylamide kuposa nthawi yokazinga. Kuwonjezeka kwa kutentha kuchokera ku 139 mpaka 151 madigiri kumabweretsa kuwonjezeka kwa 33 kwa mapangidwe a acrylamide (ndi nthawi yowotcha ya mphindi 25) pamene kuwonjezera nthawi yowotcha kuchokera ku 20 mpaka 25 mphindi kumangowonjezera mapangidwe a acrylamide ndi 1.7 (pa 160 Centigrade). ).

Choncho ndi bwino kuwotcha maamondi pa kutentha kochepa komanso kwa nthawi yayitali, mwachitsanzo. B. Mphindi 25 pa madigiri 130.

Mtedza wina supanga acrylamide wochuluka ukawotcha. Zina zimapangika mu pistachios pamwamba pa 140 digiri Celsius (mphindi 25), koma osati pafupifupi ma amondi. Mu macadamias, mtedza ndi hazelnuts mwachiwonekere palibe acrylamide yomwe imapangidwa powotcha.

Ndizosangalatsanso kuti ma almond aku Europe amakhala ndi katsitsumzukwa kakang'ono kwambiri ndipo motero amatulutsa acrylamide yocheperako pakuwotcha kuposa ma almond aku US.

Kodi mtedza waiwisi uli ndi mabakiteriya?

Kuipitsidwa kotheka ndi mabakiteriya owopsa kumatchulidwa ngati kuperewera kwa mtedza waiwisi, mwachitsanzo. B. ndi salmonella, listeria, kapena E. coli, zomwe zimatha kufalikira kuchokera pansi kupita ku mtedza wakugwa. Madzi owonongeka amathanso kuipitsa mtedza.

Komabe, kafukufuku akusonyeza kuti mtedza wowerengeka ndi umene uli ndi mabakiteriya. Mu zitsanzo, Salmonella inapezeka mu 1 peresenti yokha ya mtedza, ndi macadamia omwe amasonyeza Salmonella yapamwamba kwambiri nthawi zambiri zowonongeka, ndi hazelnuts otsika kwambiri. Pecans sanakhudzidwe konse.

Komabe, mtedza wodetsedwawo unalinso ndi milingo yotsika kwambiri ya salmonella kotero kuti nthawi zambiri sangayambitse matenda mwa anthu athanzi. Komabe, ku US, ma almond onse ayenera kusungidwa kuti aphe salmonella iliyonse.

Kuwotcha mtedza kumachotsa mabakiteriya owopsa, kumapangitsa mtedzawo kukhala wotetezeka kudya pankhani imeneyi.

Kodi mtedza uli ndi poizoni wa nkhungu?

Nkhungu imathanso kukhala pa mtedza popanda kuwonedwa kapena kulawa. Komabe, poizoni wawo wowopsa wa mafangasi (ma aflatoxins) ndiwowopsa ndipo ayenera kupewedwa. Ngati mtedza uli ndi ma aflatoxins, kuwotcha nawonso sikuthandiza, chifukwa ma aflatoxin samva kutentha kwambiri.

Kuwongolera zakudya kumawonetsa kuti mtedza wochokera kumadera otentha kapena madera otentha ndi oipitsidwa makamaka, mwachitsanzo, mtedza wotumizidwa kunja, womwe sumatha n'komwe pamsika. Ponseponse, akuti malire a mtedza samadutsa kawirikawiri.

Mulimonsemo, mtedza wanthaka umakhudzidwa kwambiri ndi nkhungu kuposa mtedza wonse. Zogulitsa zomwe zimakhala ndi mtedza wanthaka, mwachitsanzo. Mabisiketi a mtedza, mwachitsanzo, ndi ofunikira kwambiri pankhaniyi, chifukwa chake muyenera kugaya mtedza nthawi zonse musanadye.

Ngati mukolola mtedza nokha, muyenera kuonetsetsa kuti mtedzawu uume mofulumira komanso bwino ndikupewa chinyezi panthawi yosungira.

Kodi mtedza wokazinga ukadali wa prebiotic?

Mtedza makamaka ma amondi kapena khungu lawo lofiirira amatengedwa ngati prebiotics, zomwe zikutanthauza kuti zimakhala chakudya cham'mimba ndipo zimatha kuthandizira kuti m'mimba mukhale ndi thanzi labwino.

Ngati ma amondi amawotchedwa tsopano, funso limabuka ngati zotsatira zake za prebiotic zimasungidwa. Zotsatira apa sizikugwirizana kwathunthu. Mu kafukufuku wa 2014, funsoli likhoza kuyankhidwa poyamba ndi inde. Anthu 48 adalandira 56 g ya amondi wokazinga (koma wopanda mchere) tsiku lililonse kwa milungu isanu ndi umodzi, zomwe zidapangitsa kuti maluwa awo amatumbo asinthe. Chiwerengero cha bifidobacteria ndi lactobacteria chinawonjezeka, pomwe mabakiteriya owopsa a Clostridium perfringens adaponderezedwa kwambiri.

Komabe, kafukufuku wa 2016 pa makoswe adapeza kuti kuwotcha kunachepetsa ma almond omwe ali ndi prebiotic. Ma amondi aiwisi ndi okazinga adachulukitsa kuchuluka kwa bifidobacteria ndi lactobacteria ndikuletsa kuchuluka kwa mabakiteriya a enterococcus. Komabe, ma almond aiwisi amatha kulimbikitsa kuchuluka kwa bifidobacteria kuposa ma amondi okazinga.

Pa nthawi yomweyi, kuchuluka kwa ß-galactosidase, puloteni yomwe imapangidwa ndi bifidobacteria ndi lactobacteria ndipo imadziwika chifukwa cha thanzi la m'mimba, inakula kwambiri atatha kudya ma amondi aiwisi. Komano, ma enzyme omwe amawononga matumbo, adachepanso momveka bwino potengera kuchuluka kwake, monga β-glucuronidase, nitroreductase, kapena azoreductase, yomwe z. B. kupangidwa ndi clostridia.

Kodi mtedza waiwisi kapena wokazinga ndi wosavuta kugayidwa?

Kayeseleledwe ka chimbudzi mu labotale mu 2009 anasonyeza kuti amondi wokazinga ndi digested mofulumira chifukwa kuyamwa madzi pang'ono chapamimba ndipo satupa kwambiri.

Ma amondi okazinga, motero, amadzazani mwachangu, koma machulukidwe ake sakhalitsa ngati ma amondi aiwisi. Zotsirizirazo zimatupa kwambiri, zimakudzazani bwino, koma zimafunikanso nthawi yotalikirapo chimbudzi.

Kodi mumasunga bwanji mtedza waiwisi, monga mtedza wokazinga?

Mulimonsemo, mtedza uyenera kusungidwa bwino osati kudyedwa kupitirira alumali. Mtedza waiwisi (pistachios, pecans, walnuts, amondi) umakhala pafupifupi chaka chimodzi m'firiji (pa madigiri 1 Celsius kapena pansi) - kutsekedwa kapena kutsekedwa, malinga ndi kafukufuku wochokera ku yunivesite ya California Agriculture and Natural Resources Department.

Mtedza wokazinga uyenera kudyedwa mkati mwa masiku angapo mpaka milungu ingapo. Ndi bwino kuziyika mu furiji kapena (m'nyengo yozizira) m'malo ozizira mpaka mutazifuna.

Kodi Mtedza Wauwisi Ndi Wathanzi Kuposa Mtedza Wokazinga?

Kafukufuku wa 2017 adawonetsa kuti kuwotcha ma hazelnuts sikunawononge mphamvu zawo zoteteza mtima. Pa kafukufukuyu, ophunzira 72 adadya 30 g ya hazelnuts tsiku lililonse kwa milungu inayi - kaya yaiwisi kapena yokazinga. Mitundu yonse iwiri ya hazelnut idasintha kwambiri cholesterol ndi apolipoprotein komanso kuthamanga kwa magazi kwa omwe adayesedwa.

Kafukufuku wa 2017 adapeza kuti kuwotcha sikukhala ndi zotsatira zoyipa pachitetezo cha pistachios ku khansa ya m'matumbo. Mphamvu ya pistachios yaiwisi komanso yokazinga mosiyanasiyana pama cell a khansa idawunikidwa. Anawotcha pa madigiri 141 mpaka 185 Celsius kwa mphindi 15 - 25.

Chidule cha nkhaniyi: Kodi mtedza uyenera kudyedwa wosaphika kapena wokazinga?

Mwachidule, zomwe tapeza pamwambapa ndi izi:

• Ndi bwino kudya mtedza waiwisi.
• Mtedza waiwisi ndi wokazinga uli ndi ma calories, mapuloteni, mafuta, chakudya, ndi fiber. Zosiyana ndizochepa.
• Gulani mtedza waiwisi mu nyengo (yophukira/yozizira - mwachitsanzo, yatsopano momwe mungathere) ndikuyisunga mufiriji (osapitirira chaka chimodzi).
• Perekani zokonda ma amondi am'deralo / aku Europe ndi mtedza.
• Ngati mukufuna mtedza wokazinga, wotchani nokha musanadye kapena kukonzanso mu uvuni, momwe mungathere kutentha bwino.
• Moyenera, kuwotcha pa 130, koma pa madigiri 140 Celsius kwa mphindi pafupifupi 15 mpaka 25 - chifukwa izi zimachepetsa kutaya kwa mavitamini, mafuta acids sawonongeka ndipo mwayi wa mapangidwe acrylamide umachepa.
• Sungani mtedza wokazinga kwa masiku angapo. Kukhalitsa kwawo ndi kochepa.
• Pogula mtedza wokazinga, yang'anani zabwino, ndipo kumbukirani kuti mtedza wokazinga nthawi zambiri umabwera ndi mafuta, mchere, kapena shuga, zomwe simungafune. Choncho, yang'anani mosamala phukusi kapena mndandanda wa zosakaniza.
• Nthawi zambiri, kukazinga kumateteza thanzi la mtedza (anti-cancer, chitetezo chamtima).
• Komabe, zinthu zovulaza zimatha kupanga pakuwotcha (acrylamide, trans mafuta), zomwe zitha kupewedwa ngati mumakonda mtedza waiwisi.
• Ngati mukufuna mtedza wapansi, perani nokha ndipo nthawi zonse musanadye, musagule mtedza!
• Mtedza waiwisi ukhoza kuipitsidwa ndi mabakiteriya. Komabe, chiopsezo ndi chochepa.
• Mtedza waiwisi ndi wokazinga ukhoza kuipitsidwa ndi poizoni wa nkhungu ngati sunaumidwe bwino. Kuwongolera kwazakudya kukuwonetsa kuti kuipitsidwa nthawi zambiri kumakhalabe kotsika komanso kuti mtedza wotumizidwa kuchokera kumadera otentha / subtropics umakhudzidwa kwambiri. Chitani njira zochotsera poizoni wa nkhungu nthawi ndi nthawi.