Emma Miller
Amaqanda amnandi kwaye anezinto ezininzi. Amaqanda kukutya okunexabiso eliphantsi kodwa okunesondlo ngendlela emangalisayo. Iikhalori eziphantsi ngokwentelekiso, kodwa ziqulethe
- protein
- i vithamini
- amaminerali
- mafutha enempilo
- izinto ezahlukeneyo umkhondo
Nangona kunjalo, indlela amaqanda aphekwe ngayo inokuchaphazela iprofayili yawo yezondlo. Eli nqaku lixubusha iindlela ezinempilo zokupheka nokutya amaqanda.
Isishwankathelo seendlela ezahlukeneyo zokupheka
Amaqanda amnandi kwaye anezinto ezininzi. Ziyakwazi ukuphekwa ngeendlela ezahlukeneyo kwaye zinokudibaniswa lula kunye nokunye ukutya okunempilo, okufana nemifuno. Ukuzipheka kukwabulala naziphi na iintsholongwane eziyingozi, nto leyo ezenza zikhuseleke ngakumbi ekutyeni.
Nalu uluhlu lwezona ndlela zidumileyo zokupheka:
Bilisa
Amaqanda abilisiwe aphekwe kwiigobolondo zawo embizeni yamanzi abilayo imizuzu engama-6-10, kuxhomekeke kwindlela ofuna ukuba i-yolk iphekwe ngayo. Xa upheka ixesha elide, i-yolk iya kuba nzima.
Ixolile
Amaqanda axhonyiweyo aphekwa emanzini aphole kancinci. Ziphonswa embizeni yamanzi abilayo kwiqondo lokushisa lama-71-82 ° C kwaye ziphekwe imizuzu eyi-2.5-3.
Igqityiwe
Amaqanda ahlulwe epanini eshushu kunye nomgca omncinci wamafutha okupheka. Emva koko ungabapheka "ilanga elikhanyayo", oku kuthetha ukuba iqanda liqhotyiswe kwelinye icala, okanye "ukukhanya kakhulu", oku kuthetha ukuba iqanda liqhotyiswe kumacala omabini.
Bhaka
Amaqanda abhakiweyo aphekwe kwi-oven eshushu kwisitya esisezantsi esisezantsi kuze kube yilapho iqanda libekwe.
Ukuxubana
Amaqanda aqhekekileyo ahlanjululwa kwisitya, agalelwe kwi-skillet eshushu, kwaye agxininise ubushushu obuphantsi kuze kube sekubekwe.
Amaqanda aqhuqhiwe
Ukwenza i-omelet, amaqanda ahlanjululwa, agalelwe kwi-skillet eshushu kwaye aphekwe ngokukhawuleza phezu kobushushu obuphantsi ade aqine. Ngokungafani namaqanda aqhekekileyo, i-omelets ayishukunyiswa epanini.
Kwi microwave
Ii-microwaves zingasetyenziselwa ukupheka amaqanda ngeendlela ezahlukeneyo. Ukupheka amaqanda kwi-microwave kuthatha ixesha elincinci kakhulu kunesitovu.
Nangona kunjalo, akukhuthazwa ngokubanzi ukutshisa amaqanda asengaphakathi kwiqokobhe. Oku kungenxa yokuba uxinzelelo lunokwakheka ngokukhawuleza ngaphakathi kubo kwaye banokugqabhuka. Amaqanda anokuphekwa ngeendlela ezahlukeneyo, kuquka ukubiliswa, ukuzingelwa ngokungekho mthethweni, ukuqhotsa, ukubhaka, nokutywatyushwa.
Ukupheka kwenza ezinye izondlo zifunxeke ngakumbi
Ukupheka amaqanda kuwenza akhuseleke ngakumbi ekutyeni kwaye kwenza ukuba ezinye izakha mzimba zibe lula ukwetyisa. Omnye umzekelo woku yiprotheyini emaqandeni. Uphononongo lubonise ukuba iba lula ukugaywa xa ishushu.
Ngapha koko, olunye uphononongo lwafumanisa ukuba umzimba womntu unokusebenzisa i-91% yeprotheyini kumaqanda aphekiweyo xa kuthelekiswa ne-51% kumaqanda akrwada. Kukholelwa ukuba olu tshintsho kwi-digestibility lubangelwa ukuba ukushisa kubangela utshintsho lwesakhiwo kwiiprotheni zeqanda.
Kumaqanda akrwada, iikhompawundi ezinkulu zeprotheyini zihlukaniswe omnye komnye kwaye zijikwe zibe zizakhiwo ezijijekileyo. Xa iiprotheyini ziphekiwe, ubushushu buqhawula amabhondi abuthathaka abambe ukumila kwawo.
Iiprotheyini ke zenza amaqhina amatsha kunye nezinye iiproteni eziwangqongileyo. La maqhina amatsha kwiqanda eliphekiweyo kulula ukuba umzimba uwafunxe. Ungaluqwalasela olu tshintsho xa iqanda elimhlophe kunye ne-yolk litshintsha ukusuka kwijeli engqindilili ukuya kwi-stretch kwaye yomelele.
Iprotheyini kumaqanda akrwada inokuchaphazela nokufumaneka kwe-micronutrient biotin. Amaqanda ngumthombo olungileyo we-biotin, isondlo esibalulekileyo esifunekayo kwimetabolism yamafutha kunye neswekile. Ikwabizwa ngokuba yivithamin B7 okanye ivithamin H.
Kumaqanda akrwada, iprotein emhlophe yeqanda ebizwa ngokuba yi-avidin ibophelela kwi-biotin, iyenze ingafumaneki ukuba isetyenziswe ngumzimba wakho. Nangona kunjalo, xa amaqanda ephekwe, ukushisa okuphezulu kubangela utshintsho lwesakhiwo kwi-avidin, okunciphisa ukusebenza kwayo ekubopheni i-biotin. Oku kwenza kube lula ukufunxa i-biotin.
Ukupheka ngokushisa okuphezulu kunokonakalisa ezinye izondlo
Ngelixa ukupheka amaqanda kusenza ukuba ezinye izondlo zifunxe ngakumbi, zinokonakalisa ezinye. Oku akuqhelekanga. Ukupheka ukutya okuninzi kunciphisa ubungakanani bezinye izondlo, ngakumbi ukuba ziphekwe kumaqondo obushushu aphezulu ixesha elide.
Uphononongo lubonise ukuba xa amaqanda ebhakwa imizuzu engama-40, anokulahlekelwa ukuya kutsho kwi-61% ye-vitamin D, xa kuthelekiswa ne-18% xa eqhotsiweyo okanye abiliswe ixesha elifutshane. Nangona kunjalo, nangona amaqanda okupheka kunciphisa ezi zondlo, amaqanda asengumthombo ocebile kakhulu weevithamini kunye ne-antioxidants.
Ukupheka phezu kobushushu obuphezulu oxidize cholesterol emaqandeni
Amaqanda aqulethe i-cholesterol eninzi. Enyanisweni, elinye iqanda elikhulu liqukethe malunga ne-212 mg ye-choline. Noko ke, xa amaqanda ephekwe kumaqondo obushushu aphezulu, i<em>cholesterol ekuwo inokukhupha ioksijini ize ivelise imixube eyaziwa ngokuba ziioxysterols.
Imithombo ephambili yokutya ye-cholesterol ene-oxidized inokuthengwa ukutya okuthosiweyo okufana nenkukhu eqhotsiweyo, intlanzi, kunye nefries zaseFransi.
Kuyafaneleka ukuba uqaphele ukuba i-cholesterol efakwe kwi-oxidized emzimbeni ithathwa njengeyingozi ngakumbi kune-cholesterol oxidized oyityayo.
Iingcebiso ezi-5 zokupheka amaqanda asempilweni kakhulu
Amaqanda anezondlo, kodwa anokwenziwa abe sempilweni ngakumbi.
Nazi iingcebiso ezintlanu zokwenza amaqanda asempilweni kakhulu:
Khetha indlela yokupheka enekhalori esezantsi
Ukuba uzama ukunciphisa iikhalori, khetha amaqanda aphekiweyo okanye abilisiwe. Ezi ndlela zokupheka azifaki iikhalori ezongezelelweyo, ngoko ukutya kuya kuba yi-caloric encinci kunokuba amaqanda aqhekekileyo, aqhotsiweyo, okanye aqhekekileyo.
Hlanganisa kunye nemifuno
Amaqanda ahamba kakuhle kunye nemifuno. Oku kuthetha ukuba ukutya amaqanda lithuba elihle lokunyusa imifuno yakho kunye nokongeza i-fiber eyongezelelweyo kunye neevithamini kwisidlo sakho. Ezinye iingcamango ezilula ziquka ukongeza imifuno oyikhethayo kwi-omelet okanye amaqanda aqhekekileyo, njengale recipe. Okanye upheke amaqanda akho njengoko ubona kufanelekile ngokongeza imifuno.
Fry kubo kwioli yokumelana nobushushu obuphezulu
Iioli ezingcono kakhulu zokupheka ngokushisa okuphezulu, njenge-skillet, i-oyile ezihlala zizinzile kumaqondo aphezulu kwaye azifaki i-oxidize ngokulula ukwenza i-radicals yamahhala eyingozi.
Imizekelo yokukhetha okulungileyo ioli ye-avocado kunye neoli yelanga. Ukuba usebenzisa ioli ye-olive eyongezelelweyo okanye i-coconut oil, kungcono ukupheka kumaqondo obushushu angaphantsi kwe-210 ° C kunye ne-177 ° C, ngokulandelanayo.
Khetha awona maqanda anezondlo onokufikelela kuwo
Isondlo samaqanda sinokuchatshazelwa zizinto ezininzi, eziquka indlela akhuliswa ngayo kunye nokutya kwenkukhu. Ngokubanzi, amaqanda anyuswe ngamadlelo kunye ne-organic athathwa njengephezulu kwixabiso lesondlo kumaqanda akhuselweyo kunye nakhuliswe ngokuqhelekileyo.
Musa ukuwapheka kakhulu
Okukhona upheka amaqanda akho ixesha elide kwaye ushushu, kokukhona ungaphulukana nezondlo zakho. Ukusebenzisa ubushushu obuphezulu ixesha elide kunokonyusa inani le-cholesterol ene-oxidized equlethweyo, eyinyani ngakumbi xa uqhotsa epanini.
