Melis Campbell
Ukutshaya, inyama ecutshungulwayo kunye nenyama ebomvu iye yadibaniswa nomngcipheko ophezulu weemeko zempilo ezahlukeneyo, ezibandakanya: ukubetha, isifo senhliziyo, uhlobo lwe-2 yeswekile.
Ngaba inyama etshayiweyo ayinampilo ngakumbi?
Inyama engekalungiswa isempilweni kwaye ayiwandisi amathuba okuba uhlaselwe zizifo zentliziyo kunye nesifo seswekile. Ngelixa ukuzintyintya ngokugqithisileyo kwinyama ecutshungulwayo kunokuba yingozi kwimpilo yakho, ukuthatha izixa ezilinganiselweyo zenyama ephilisiwe okanye etshayayo kulungile.
Ingaba inyama yecuba yasekhaya isempilweni?
Inyama etshayiweyo lolona khetho lufanelekileyo kwi-snack enempilo njengoko iphezulu kwiprotheyini ebhityileyo ngelixa iphantsi kwamafutha kunye ne-carbs. Ezi nyama zipakishwe ngeprotheyini elungileyo ebhityileyo, incasa yomsi, ukufuma, kodwa ineqhezu lamanqatha.
Ungayitya kangaphi inyama etshayiweyo?
Ukuba uyidla ngokumodareyitha kwaye ulandela yonke imigangatho yokhuseleko, ungadla inyama etshayayo enye ukuya kabini ngeveki.
Ngaba akunampilo ukutya ukutya okutshayiweyo?
Uphononongo lwakutsha nje malunga nokutya okutshaywayo okanye okuxheliweyo kubonise ukuba kunezinto ezingcolisa iikhemikhali eziyingozi kwimpilo yethu, kwaye ziyakwazi ukubangela izifo eziyingozi njengomhlaza kunye nezigulo zentliziyo ekuhambeni kwexesha.
Ngaba ukutya okutshayiweyo kubangela umhlaza?
Ukutshaya ngumthombo owaziwayo wokutya ongcolileyo obangelwa zii-carcinogenic polycyclic hydrocarbon ezinamakha. Izifundo ze-Epidemiological zibonisa ulungelelwaniso lweenkcukacha manani phakathi kokunyuka komhlaza wamathumbu emathunjini kunye nokutya okutya rhoqo okutshaywayo.
Ukutshaya inyama kukwenza njani ukuba kukhuseleke ukutya?
Ukutshaya inyama, intlanzi, kunye nenkukhu yenye yeendlela zokongeza incasa kwimveliso yokutya, kodwa inesiphumo esincinci sokugcina ukutya. Ukugcina inyama etshayiweyo, inkukhu, kunye nentlanzi zikhuselekile, pheka imveliso yenyama kumaqondo obushushu okugqibela acetyiswayo ukuze ubulale iintsholongwane ezibangelwa kukutya.
Ngaba ukutshaya inyama kubhetele kunokugcoba?
Umahluko omkhulu phakathi kokutshaya kunye nokugcoba lixesha. Ukutshaya kunokuba yinkqubo yemini yonke kunye nokujonga ubushushu rhoqo ukuqinisekisa ukuba inyama ipheka ngokulinganayo. Ukugcoba kufikeleleka kwaye kuyakhawuleza, kodwa ukutshaya kunika imveliso yethenda kunye nencasa ekunzima ukuyiphinda.
Yeyiphi indlela ebasempilweni yokupheka inyama?
Khetha iindlela zokupheka ezinempilo, ezinjengokupheka okucothayo, ukupheka ngoxinzelelo kunye ne-sous vide, nanini na kunokwenzeka. Nangona kunjalo, ukuba i-grill okanye i-deep-fry inyama yakho, unokunciphisa imingcipheko ngokususa i-drippings, ungayigqithisi inyama kunye nokusebenzisa amafutha enempilo kunye ne-marinades.
Ingaba inyama etshayiweyo iyalungiswa?
Yonke inyama etshisiweyo, ityuwa, iphilisiwe, yomisiwe okanye ifakwe kwitoti ithathwa njengecutshungulwayo. Oku kubandakanya iisoseji, izinja ezishushu, isalami, iham kunye nebhekoni enyangisiweyo.
Kutheni ukutshaya inyama kuyigcina?
Ukugcina inyama ngomsi, iindlela zokutshaya ezibandayo kufuneka zisetyenziswe. Oku kubandakanya unyango lwetyuwa lokuthintela iibhaktheriya, isigaba sokutshaya esibandayo somisa inyama ukususa ukufuma okufunwa yibhaktheriya engafunekiyo ukuze iphile. Umsi uthwala i-antimicrobial kunye ne-antifungal properties.
Ngaba i-brisket etshayiweyo isempilweni?
Ngokwabaphandi baseTexas A&M, ibrisket yenkomo inamanqanaba aphezulu e-oleic acid, evelisa amanqanaba aphezulu e-HDLs, uhlobo “olulungileyo” lwe-cholesterol. I-Oleic acid ineengenelo ezimbini eziphambili: ivelisa ii-HDL, ezinciphisa umngcipheko wokuba nesifo sentliziyo, ize ithobe i-LDLs uhlobo “olubi” lwecholesterol.
Ngaba inyama etshayiweyo ingakugulisa?
Inyama etshayiweyo idityaniswe neebhaktheriya ezininzi. Ngokomzekelo, inokungcoliswa yi-Listeria okanye i-Clostridium botulinum, ekhokelela kwisifo sokutya. I-Clostridium botulinum inokubangela ukuhlanza okugqithisileyo, intetho edibeneyo, ubuthathaka bemisipha, kunye nombono ophindwe kabini.
Ingaba inyama yokutshaya uMbane isempilweni?
Abatshayayo bombane abaphili nje kuphela ngenxa yeentlobo ezahlukeneyo zokutya abazilungiselelayo, kodwa uyilo lwabo lukhuselekile. Nangona imvakalelo efudumeleyo kunye nekhaya lokuba umsi ovela kwi-grill ungafaka, akulungile kakhulu kuwe.
Ilungele ixesha elingakanani inyama etshisiweyo?
Inyama etshaywayo inokugcinwa kangangeentsuku ezine, ukuba nje ibifakwe efrijini kwiiyure ezimbini zokukhutshwa kumbhemi. Ukuba uyisonge ngokufanelekileyo kwaye uyiqande inyama yakho yokutshaya, inokuhlala ukuya kwiinyanga ezintathu.
Ngaba ukutshaya i-steak kuyinzuzo?
I-steak etshayayo yindlela emnandi kakhulu yokulungisa inyama yenyama. I-steak iphuma kwi-grill enejusi kwaye igcwele incasa. Awudingi ukuyonwabela i-seasonings, njengoko umsi wenza umsebenzi omninzi kuwe.
Ngaba inyama etshayiweyo iphekiwe okanye iluhlaza?
Ukutshaya okubandayo kuyahluka ekutshayeni okushushu kuba ukutya kuhlala kukrwada, kunokuba kuphekwe, ngalo lonke ixesha lokutshaya. Amaqondo obushushu endlu yomsi wokutshaya icuba enziwa phakathi kwama-20 ukuya kuma-30 °C (68 ukuya kuma-86 °F). Kolu luhlu lobushushu, ukutya kuthatha incasa yomsi, kodwa kuhlala kumanzi.
Ngaba kufuneka uyifake efrijini inyama etshayiweyo?
Ngaphambi kokufakwa efrijini abantu basebenzisa indibaniselwano yokutshaya, ukunyanga nokomisa ukugcina inyama. Namhlanje siyayitshaya ngaphandle kokuyinyanga okanye ukomisa, ngoko ke kufuneka ifakwe efrijini kuba ukufuma kukhuthaza ukukhula kwebhaktheriya.
Ihlala ixesha elingakanani inyama eyomisiweyo?
Inyama etshayiweyo iya kuhlala iintsuku ezi-2-4 efrijini okanye kwiinyanga ezi-6 kwisikhenkcisi. Ukuba uceba ukugcina inyama etshayayo ixesha elide kunoko, kungcono ukuyicoca. Ukutywinwa kwe-vacuum kuya kuthintela inyama ukuba yome kwaye igcine intsha ukuya kutsho kunyaka.
Kutheni inyama etshayiweyo indenza intloko ebuhlungu?
I-nitrate kunye ne-nitrites ezidla ngokusetyenziswa kwinyama epakishweyo, efana nebhekoni, inyama yesidlo sasemini kunye nezinja ezishushu, zinokubangela intloko ebuhlungu. Ezi zizithinteli ezisetyenziselwa ukunika inyama ixesha elide leshelufu.
Ngaba inyama etshayiweyo iphezulu kwisodium?
Inyama ecutshungulweyo njengenyama yesidlo sasemini, ibhekoni, isoseji, inyama etshayiweyo, inyama yenkomo okanye inyama enyangisiweyo iphezulu kakhulu kwisodium.
Ziziphi iingenelo zeemveliso ezitshayayo kwimpilo yethu?
Ngokwenza ukutya okunesondlo okuneprotheyini ephezulu eyonwabisayo ukukutya, ukutya okutshayiweyo kwenza ukongezwa okukhulu kuyo nayiphi na indlela yokutya elungeleleneyo. Intlanzi etshayayo, ngakumbi, ityebile kwizondlo ezifana ne-omega-3 fatty acids, ngelixa inyama eninzi etshayayo inomxholo we-iron ephezulu.
