ʻO nā koho kuke e koho ai e pili i ka waiwai kūpono o nā meaʻai āu e lawelawe nei. ʻO kahi laʻana,ʻo ka lōʻihi o ka hoʻonāʻana i ka wela e hoʻemi ana i nā meaʻai o ka meaʻai āpau o kāu mau meaʻai akā e hoʻonui i ka loaʻa o kekahi o nā kinipona o nā antioxidant. Eia kekahi,ʻo nāʻano kuke e hōʻiliʻili ai i nā momona a iʻole nā hinu e hoʻoulu i ka nui o nā kalo i kahi pāʻina. No laila,ʻo wai ka meaʻai maikaʻi loa?
ʻAʻole kahi maʻalahi ka paneʻana, akā eia ka nānāʻana i nāʻano kuke kuke likeʻole a me ka hopena o ka hopena o ka meaʻai o ka meaʻai.
Nunu Mea Hana i Hoʻopilikiaʻia e Heat
ʻO ka mea mua, he mea maikaʻi eʻike i nā meaʻai eʻoi aku ka maʻalahi i ka kukeʻana. ʻO ka hapa nui,ʻo ka huaʻo K a me nā mineral he nuiʻole ka pānaʻiʻana o ka mahana a iʻole ke kūkāʻana me ka wai, ka wela, a me ka ea, koe wale no ka mea pālahalaha e hiki ke nalo no ke kukeʻana i nā wai.
Hehi nā kumukūʻai o E a me C a me ka hapa nui o nā hua hua B-nui , koe wale no ka riboflavin a me ka lolo. ʻO kaʻaiʻana i ka wai ka mea e loaʻa ai ka huamaʻa C , ka hapanui o nā huakinua B-paʻakikī, a me ka mea pākino e hoʻopōʻino aiʻole e lele i loko o ka wai. ʻO kaʻaiʻana i ka momona hiki ke hoʻemi i ka mau huaʻa A, D, a me E.
ʻAʻole nāʻano hanaʻai e like me nā meaʻai a pau aʻoi aku ka nui o ka kohoʻana i kahi mea kanuʻai maikaʻi. Akā ma keʻano maʻamau,ʻo nāʻano kuke kuke e lawe ai i ka hapa liʻiliʻi o ka manawa e hana i ka mea liʻiliʻi o kaʻino kūpono.
A no kā mākou leʻaleʻa i kaʻaiʻana, he mea nui e noʻonoʻo i ka mea kuke i ka meaʻono a me ka meaʻai.
E hoʻohana i nā mea hoʻohana
ʻO kaʻaila e hoʻomohala i ka wai, ka paila, ka waiwai, aiʻole ka wai'ē aʻe ma 212 mau mākelē Fahrenheit. ʻO nā huaʻai, ka paka, ka moa, ka paʻakai, a me nā hua i loko o ka shell.
ʻO ka hopena o kaʻailaʻana ma nā meaʻai kūpono e like me ka lōʻihi o ka pailaʻana o nā meaʻai. Makemake lākou i ka nui o kā lākou mau mea kanu C a me nā hua B-kūmole, akā hiki ke hoʻonuiʻia ka loaʻaʻana o kekahi mau huahelu , ma ka liʻiliʻi ma kekahi mau huaʻai. Hoʻopiliʻia kekahi o nā meaʻai i loko o ka wai.
ʻO Blanching ke hoʻopauʻoe i kaʻai i loko o ka waiʻaila no kekahi manawa pōkole aʻo ka manawa mua ia i ka mālamaʻana i nā meaʻai no ka mea, ke oki neiʻo ia i nā leka. ʻO ke kumukūʻai palekana ka mea liʻiliʻi ma muli o ka pōkole o ka manawa kuke.
ʻO ka Simmering ka like o ka'ōpala akā ma kahi haʻahaʻa haʻahaʻa (180 to 200 degrees Fahrenheit) a ua maʻalahi. ʻO ka maʻamau, laweʻia ka wai i kahiʻeha a laila hoʻohuliʻia ka puʻu a hoʻokuʻuʻia. Ua like ka pohō waiwai e like me ka pae.
He like nā mea kaulike me ka hoʻohālike, akā,ʻaʻole i laweʻia ka wai i ka pōpū ma mua o ka hoʻonuiʻiaʻana o ka meaʻai. ʻO ke anuanu o ka wai no ka hanaʻana heʻoi aku ka emi ma lalo o kaʻaila a me ka hoʻohālikeʻana, akā,ʻo ka paʻakikū waiwai e like nō ia me ia. ʻO nā puaʻa, ka iʻa, a me kekahi mau hua e hoʻomaʻamaʻa pinepineʻia.
ʻO ka'ōmole (aiʻole ka braising) pili ka meaʻai i loko o ka wai, ma keʻano maʻamau, a maʻamau i nā meaʻai, nā iʻa, a me nā momona. ʻO ka lōʻihi o ka kukeʻana a me ka hoʻomaʻamaʻa wela keʻano o ka nui o ka huaʻai C, akā,ʻo nā meaʻai'ē aʻe i hoʻomoʻaʻia i loko o ka wai kuke e mālamaʻia no ka lōʻihi o kāu lawelaweʻana i keʻano he mīmū, kohu, aiʻole he'upa.
Ke hoʻohana pū nei ka'ōmole i ka wai akāʻaʻole i komo ka meaʻai i loko o ka wai. Akā,ʻo ka wela mai ka mokumahu ke kukeʻana. ʻO nāʻano hana kuke a pau e pili ana i ka wai,ʻoi aku ka maikaʻi o ka mokumahu no ka mālamaʻana i nā meaʻai. ʻAʻole iʻoi aku ka paʻakikī o ka meaʻai, akā, ponoʻoe e kūʻai i ka mokuahi hōʻemi a iʻole ka pahu hōʻahu.
Hoʻomoʻaʻia ka papahana hana i ka hoʻohanaʻana i ka pihi kukui kūikawā e hiki ai ke piʻi ka mahana. ʻOi ka manawa lōʻihi eʻoi aku ka lōʻihi o ka kohua, a ua emi nā meaʻai i ke kaʻina hana.
Ke laina lalo: ʻOiai ka nui o ka pohō ka mea palekana ke kiʻekiʻe ma ka hanaʻana i nā meaʻai me ka hoʻohanaʻana i nā wai,ʻaʻole lākou e koi aku i ka hoʻohanaʻana i nā mea momona hou loa, no laila,ʻaʻole e hoʻonuiʻia kēia mea i nā meaʻai.
ʻO ka'ōkuhi ka mea maikaʻi loa o kēia mauʻano no ka mālamaʻana i ka hapa nui o nā meaʻai.
Kaomiʻana i nāʻano hana me ka hoʻolālāʻana
ʻO ka'ānaiʻana ,ʻo ka hoʻomoʻaʻana i kāu meaʻai i ka umu me kaʻaʻohe momona momona, ma kahi mahana ma waena o 285 a me 400 degrees Fahrenheit. Hoʻomaʻa pinepineʻia ka'ānenaʻana i ka meaʻai, nā iʻa, nā huaʻai, a me nā hua manu. ʻO ka hōʻiliʻiliʻana i nā huaʻai Camin C a me ka nui o nā huaola B-ka hopena ma muli o ka wela, a me nā mea a pau A a me E paha e hoʻopauʻia inā hoʻonuiʻia ka momona. Eia kekahi,ʻo ka'ānena pinepine hiki ke hoʻokūʻia i ka hanaʻana o ka acrylamide, kahi hui i hiki ke pili i ka maʻi kanesa, akā,ʻoi aku ka noiʻi e pono ai.
ʻO ka Sauteing he ala maloʻo maloʻo no ka mea e pono ai ka liʻiliʻi o ka momona e mālama i kaʻai mai ka pīpī i ka pā. Hoʻohana pinepineʻiaʻo ia no nā mea kanu a me kekahiʻano o nā meaʻoluʻolu a me ka momona. Hoʻokomoʻia ka momona liʻiliʻi a uaʻano pōkole ka manawa kuke, no laila, ua nalowale nā meaʻai.
ʻO ka ulahiʻana a me ka lapalapaʻana,ʻo ia ka mea eʻai ai ma luna o nā pehu, nā ahi, a me nā māmā me nā momona a me nā momonaʻole. Ua lilo nā meaʻai maʻamau i ke kīhāpai akā ua paʻakikī kekahi momona i ka wā e hukiʻia ai. Hiki ke kuke i nā meaʻai likeʻole me ka iʻa, nā mea kanu mea kanu, nāʻuala, a me kekahi hua.
Hoʻohana nuiʻia ka lawaiʻa no ka berena, nā kuki, nā meaʻai a me nā meaʻai'ē aʻe i hanaʻia me ka paila, e like me ka pizza. Akā, hiki iāʻoe ke kuke i nā mea kanu a me nā uala. Hoʻopau ka wela i ka huaora C a me nā mea hua he nui B-akāʻo ka hana maoli a me kaʻokiʻana i ka pīlapa e like me keʻano o ka hoʻomehana meaʻai maikaʻi,ʻo ia ka mea hana i kāu huahana. Eia kekahi,ʻo ia ka hanaʻana i ka palaoa eʻoi aku ka maʻalahi o kaʻeliʻana, akā hiki ke hanaʻia ka hanaʻana o nā acrylamides i nā kīla a me ka uala.
Hoʻokomo pinepineʻia nā umu umauma me ka noʻonoʻo i nā meaʻaiʻole akā he mea maikaʻi nō hoʻi ke kuke i kekahi mau mea kanu. ʻO ka manawa kīkole pōkole, he kumu ia o ka nalowaleʻana o nā meaʻai, kahi maikaʻi. ʻO ka pilikia nui loa me ka hoʻohanaʻana i ka mīkiniʻohana,ʻo ia ka mea e hoʻomehana ai i nā meaʻai āpau a hiki i ka wela wela e make ai i ka maʻi bacteria, no lailaʻaʻole maikaʻi keʻano o ka meaʻai a me ka moa.
E hana i nāʻano hana me ka momona
ʻO ka wīwīʻana ke hoʻopiha pono i kāu meaʻai i kaʻaila e hoʻomehana ai i waena o 285 a 375 ° Fahrenheit. Ponoʻoe eʻike pinepine i kahi kōkoʻomaʻu hohonuʻole a iʻole kekahi ipu nui no ka'ūhā. No ka mea he ala wikiwiki loa ia e kuke ai i nā meaʻai,ʻaʻole ia e lilo i ka nui o nā lilo i mea kanu a me nāʻano wai'ē aʻe, akā, ma muli o kaʻaiʻana o ka meaʻai i kekahi o kaʻaila, hiki ke piʻi i ka helu kalo a me ka momona o ka meaʻai.
ʻO ka pan-frying ka like me ka hohonu-kaʻaila i ka hoʻomoʻaʻia o ka meaʻai i kaʻaila wela, akā, emiʻole kaʻaila i loko o ka pā. Ma muli o nā meaʻai e'ānai anaʻoe, hiki ke kiʻekiʻe ka heluʻana o ka kalo a me ka momona.
Hoʻopili ka'enela-kau i nā mahana wela a me ka liʻiliʻi o kaʻaila. Ma muli o ke kaʻina manawa pōkole,ʻaʻole i nui nā meaʻai waiwai. No ka mea hoʻokahi wale nō ka nui o kaʻaila i hoʻohanaʻia, hiki i nā'enela pālahalaha keʻai i ka meaʻai a me ka mea haʻahaʻa i nā calories.
ʻO ka Loss Nutrient, ka Quick Quick
Wahi a Nestle Professional, hiki ke hoʻohanaʻia kekahi o kēia mau kuke kuke e ka pauʻana o ka huaora, mai ka maikaʻi loa i ka maikaʻi:
- ʻOhi (35 i 60 hapa waiwai)
- ʻO ka'ōkuhi (10 to 25 pakeneka waiwai)
- ʻO ka kukeʻai Microwave (5 ā 25 mau kaona waiwai)
- ʻO ke kukeʻana i ke kāohi (5 make i ka 10 hapa waiwai)
- Ka hōʻiliʻiliʻana (10 ka 47 hapa o ka lilo)
- Keʻokiʻana, kaʻaila, a me ka kukeʻana (10 a 12 hapa ka nui)
- Kuhiʻana (ʻehiku i ka 10 hapa paʻakikī)
Pehea e hana ai i kāu mau hana hanu a pau Healthier
Ma muli o keʻano o ka hana kuke e koho ai, aia i kahi mau hana e hiki ai iāʻoe ke mālama no ka mālamaʻana i nā meaʻai a hoʻomaikaʻi i nā pono olakino:
- Ināʻoe e hoʻolapalapa, poach, hoʻouluulu, a mute paha, eʻaila i kāu mau māmā a hiki i ka manawa eʻoluʻolu ai lākou,ʻaʻole a hiki i ka wā e kani ai.
- E mālama i nā meaʻai i kukeʻono no ka mālamaʻana i ka meaʻai e hoʻonui i ka nui o ka huaʻa C.
- No kaʻikeʻana i ka kuke i ka meaʻai kaʻaiʻana i kekahi o ko lākou mau meaʻai, e hoʻohui i kekahi hua a me ka momona (e like me kahi'ā'ā a me ka salakeke) i kēlā lā i kēia lā eʻike pono iāʻoe ka nui o ka meaʻai C.
- Inā makemakeʻoe e hoʻohui i nā momona i ka pālahi e kuke ana,ʻoi aku ka maikaʻi e koho i kaʻaila maikaʻi e like me kaʻailaʻaila a me kaʻaila canola, a ninini i kahi momona hou ma mua o ka lawelaweʻana.
- E hoʻohana i nā mea hana wai e hana ai i nā soup a me nā lāʻau. Ināʻaʻole hiki iāʻoe ke hoʻohana koke ia, e hoʻomau i ka wai waiwai waiwai no ka hoʻohanaʻana.
- I ka wā e'eneʻeneʻa ai, e hoʻomaopopo ponoʻole i ka'ōmaʻomaʻo o kaʻiʻo aʻoi aku ka'ōmaʻomaʻo. E mālama pono i ka wela ma mua o ka hoʻohuiʻana i kāu meaʻai.
- ʻO ka paleʻana ma kahi mahana ma lalo o 356 degres Fahrenheit a me ka uila i ka mahanaʻaʻoleʻoi aʻe ma mua o 347 kapuaʻi Fahrenheit e kōkua i ka ho'ēmiʻana i ka hana acrylamide.
- E ho ohana i kaʻailaʻala i nā pāpale keʻokeʻo e hoʻemi i ka nui o kaʻaila i hoʻohanaʻia.
ʻO kahi hua'ōlelo mai
Pono nāʻano hana kuke e koho aiʻoe i ka mea a me ka ho'āla o kāu mau meaʻai, akā e hoʻopili hoʻi i ka waiwai kūpono. E koho i nāʻano e hiki ai ke emi nā hopena no ka palekana akāʻaʻole makemakeʻoe e hoʻohui i nā momona nui. ʻAʻole kūpono ke kīhānaʻai, no laila e mālama pono i ka nui o nā huaʻai a me nā meaʻai i kēlā lā i kēia lā ma keʻano he kaulike palekana.
> Kālā:
> Adriana DT Fabbri, Guy A. Crosby, "He Nānā i ka Impact o ka hoʻomākaukauʻana a me ke kuke ma ka maikaʻi o nā meaʻai a me nā Legumes." Ka Int J Gastron Food Sci, Volume 3, 2016.
>ʻO Gao-feng Yuan, Sun Sun, Jing Yuan, a me Qiao-mei Wang. "Nā hopena o nāʻano hanaʻano'ē i nā Pūnaehana hoʻolahaʻia o Broccoli." J Zhejiang Univ Sci B. 2009'Auk; 10 (8): 580-588.
> Nestle Professional. " Nānā Kāla ."
> Ka Nūpepa MeaʻAi Moku'āina. "Ka hopena o ka hoʻouluʻana a me ka'ānaiʻana i ka nui o ka waiʻahuʻona, ka Huaora C a me nā mineral Contents o Irish (Solanun tuberosum) a me ka Sweet (Ipomea batat) Potato Tubers."