Nandolo wozizira, chimanga chachisanu, broccoli wowuzidwa… Ngati mulibe nthawi yogula masamba pafupipafupi, mungafune kusunga masamba owundana kunyumba, omwe nthawi zina amakhala opindulitsa kuposa masamba atsopano.
Choyamba, masamba ena owumitsidwa angakhale opatsa thanzi kuposa atsopano.Kutaya kwa michere kuchokera ku ndiwo zamasamba kumayamba kuyambira pomwe amathyoledwa.Panthawi yoyendetsa ndi kugulitsa, mavitamini ndi ma antioxidants amatayika pang'onopang'ono.Komabe, ngati anatola masamba yomweyo mazira, n'chimodzimodzi kuletsa kupuma, osati tizilombo tating'onoting'ono movutikira kukula ndi kuberekana, komanso bwino loko mu zakudya ndi mwatsopano.Kafukufuku wasonyeza kuti ngakhale kuti kuzizira kofulumira kudzataya mavitamini C ndi B osungunuka m'madzi, kuwonongeka kwa ulusi wa zakudya, mchere, carotenoids, ndi vitamini E m'masamba sikuli kwakukulu, ndipo ma polyphenolic antioxidants ena akhoza kuwonjezeka posungirako.Mwachitsanzo, kafukufuku wina wa ku Britain anapeza kuti pambuyo pa kuzizira, mavitamini ndi antioxidants omwe ali ndi zotsatira zotsutsana ndi khansa mu zipatso zambiri ndi ndiwo zamasamba kuchokera ku broccoli, kaloti kupita ku blueberries zimakhala zabwino kwambiri monga zipatso ndi ndiwo zamasamba zomwe zangotengedwa kumene, komanso zopatsa thanzi kuposa zipatso ndi ndiwo zamasamba zomwe zatsala m'sitolo kwa masiku atatu.
Chachiwiri, ndi yabwino kuphika.Zamasamba zozizira siziyenera kutsukidwa, mwamsanga blanched ndi madzi otentha, mukhoza kuphika mwachindunji, zomwe ziri zabwino kwambiri.Kapena mwachindunji onjezani madzi mu uvuni wa mayikirowevu kuti asungunuke, ndikuyambitsa-mwachangu mumphika wotsatira kuti ukhale wokoma;Mukhozanso nthunzi mwachindunji ndi kuthira zonunkhira, ndipo kukoma kwake kumakhalanso kwabwino.Zindikirani kuti masamba oundana nthawi zambiri amakonzedwa kuchokera ku masamba atsopano munyengo, kuzizira atangowotcha ndi kutentha, ndikusungidwa paminus 18 ° C, kuti mankhwalawa "atseke" mtundu wowala wamasambawo, kotero palibe chifukwa chogwiritsa ntchito utoto.
Chachitatu, nthawi yayitali yosungira.Oxygen imatha kuwononga ndi kuwononga zigawo zambiri za chakudya, monga pigment oxidation yachilengedwe idzakhala yosalala, mavitamini ndi phytochemicals ndi zigawo zina zimakhala ndi okosijeni kuti ziwonongeke.Komabe, m'mikhalidwe yozizira, kuchuluka kwa okosijeni kumachepetsedwa kwambiri, bola chisindikizocho sichili bwino, masamba oundana amatha kusungidwa kwa miyezi kapena kupitilira chaka chimodzi.Komabe, posungira, ziyenera kuzindikiridwa kuti mpweya uyenera kutha mochuluka momwe zingathere kuti ndiwo zamasamba zizikhala pafupi ndi thumba la chakudya kuti zisawonongeke komanso kusakoma bwino.
Nthawi yotumiza: Dec-01-2022