Ubuhanga bwicyuma 101: Nigute Gukata Imbuto nimboga bigoye

Kuva kuri exotic kugeza burimunsi, kubyara ibyatoranijwe birashobora kugorana kwitegura.Ariko dufite amakuru ukeneye kugirango ube umutware wa chop.

Icyuma gitera ibikomere byinshi cyane kuruta ubundi bwoko bwibikoresho byamaboko.Nubwo icyuma cyo mu mufuka n’ibikoresho bifasha abantu benshi muri ER, ibyuma byo mu gikoni ntabwo biri inyuma cyane, nk’uko ubushakashatsi bwakozwe muri Nzeri 2013 bwasohotse mu kinyamakuru cy’ubuvuzi bwihutirwa bwashyize ibikomere buri mwaka biterwa no guteka bikabije hafi ya miliyoni hagati ya 1990 na 2008. Ayo ni amaboko arenga 50.000 yaciwe ku mwaka.Ariko hariho inzira zo kwemeza ko utazaba statistique.

Umufasha wa chef Scott Swartz, umufasha agira ati: “Urashobora kugira icyuma cyiza ku isi, ariko niba utazi kugifata neza, cyangwa ugashyira imbuto n'imboga zawe nabi, uzamura ibyago byo gukomeretsa.” umwarimu muri Culinary Institute of America muri Hyde Park, New York.

Yigisha abanyeshuri bateka ndetse nabatetsi bo murugo uburyo bukwiye bwo gutema nubuhanga bwicyuma, akavuga imyitozo mike hamwe nubumenyi rusange muri rusange bigenda inzira igana ubuhanga.Dore ingero nkeya zibyo ugomba kuzirikana mugihe witeguye kwitegura:

Wihanganye kandi ushishikaye bihagije kugirango ugere kuntambwe "yeze neza" ya avoka, wumva ko imara hafi igice cyumunsi.Murakoze!Noneho igihe kirageze cyo kwishimira icyo gihe kidasanzwe hamwe ninzobere zakazi zicyuma.

Kora Ukoresheje icyuma gito, gabanya avoka mo kabiri uburebure bwa mbere, kuva hejuru kugeza hasi.Ibyo bizagaragaza umwobo munini uri hagati.Muri avoka yeze rwose, urashobora gufata ikiyiko hanyuma ugahita usohora urwobo, hanyuma ugakoresha ikiyiko kimwe kugirango woroshye inyama zicyatsi kure yikibabi cyinyuma cya dinosaur.

Ntugafate avoka yuzuye umwobo igice kimwe mukiganza kimwe hanyuma ukoreshe icyuma kinini kugirango winjire mu rwobo kugirango ubashe kuwukuramo.Swartz avuga ko abantu benshi bakoresha ubu buryo, ariko kuzunguza icyuma kinini, gityaye n'imbaraga n'umuvuduko ugana ku kiganza cyawe ntabwo ari igitekerezo cyiza.

Impamvu Ukwiye Kubarya Vuga ibiryo byuzuye intungamubiri: Avoka yuzuye fibre, amavuta meza, vitamine, na phytochemicals, byose bifatanyiriza hamwe mu gufasha ubuzima bwumutima ndetse bikaba byanagira uruhare mu gusaza neza nkuko Minisiteri y’ubuhinzi yo muri Amerika ibitangaza. (USDA).

Birasanzwe cyane ko ari chop yoroshye?Swartz avuga ati: Ongera utekereze, karoti iroroshye kubicamo - ariko kubera ko izengurutse, abantu bakunda “kubirukana” ku kibaho, bakabona intoki zabo mu nzira.

Kora Gabanya igice kinini ubanza, hanyuma ugabanye uburebure buringaniye hagati kugirango urambike neza ku kibaho cyo gukata hamwe nigice kizengurutse hejuru.

Ntugashyire karoti hasi hanyuma utangire kuyikatamo uruziga kuko ibyo byongera amahirwe yo gukata.

Impamvu Ukwiye Kurya Iburasirazuba bwa Dennis, Massachusetts - Amanda Kostro Miller, RD, avuga ko karoti itanga beta-karotene, ubushakashatsi bwashize bwerekana ko ifasha iyerekwa n'ubudahangarwa, ndetse ishobora no gufasha kwirinda ubwoko bumwe na bumwe bwa kanseri.

Swartz avuga ko biryoshye cyane, ariko bikanyerera nyuma yo gukuramo, imyembe ikunze kwerekana ibyago byo gukomeretsa.

Banza ubanze, ubikuremo ukoresheje icyuma cyangwa icyuma gito - nkuko ushobora gukuramo pome - hanyuma ukata impera nini hanyuma ukabishyira ku kibaho.Kimwe na karoti, igamije ubuso buringaniye kurubaho.Tangira gukata uduce duto hepfo werekeza ku kibaho hanyuma ukore hafi y'urwobo.

Ntukifate mu ntoki zawe kandi ukate nk'uburyo bwo gukomeza guhagarara neza, Swartz ati.Ndetse hamwe nicyo cyobo kinini hagati, icyuma cyawe gishobora kunyerera.

Impamvu ukwiye kubarya imyembe itanga vitamine C, nk'uko USDA ibivuga, hamwe na fibre imwe, nk'uko Bend, Oregon ukomoka muri Oregon, Michelle Abbey, RDN.Nkuko ingingo yasohotse mu Gushyingo 2017 muri Intungamubiri ibigaragaza, vitamine C igira uruhare runini mu gukingira indwara.Hagati aho, ubushakashatsi bwashize bwerekana ko kugera ku rwego rusabwa rwo gufata fibre y'ibiryo bifitanye isano n'ingaruka nke z’ubuzima, harimo indwara z'umutima, diyabete, inkorora, n'umubyibuho ukabije, n'ibindi byiza.

Hano hari irindi hitamo ryunguka kurema ubuso bunini, Swartz avuga, cyane cyane ko uzaba ufashe ugutwi hejuru.

Banza uteke ibigori kurubuto, ubireke bikonje gato, hanyuma ubikatemo kabiri mubugari.Shira uruhande rwaciwe hasi, fata neza hejuru, hanyuma ukoreshe icyuma gito kugirango “usibe” intete kure yawe, werekeza ku kibaho.

Ntukayireke nk'igitereko cyose hanyuma uyishyire ku kibaho kugirango uzunguruke mugihe ugerageza gukata intete kure yawe cyangwa kuri wewe.Ntabwo aribyo bituma umutekano muke gusa, ahubwo nintanga zawe zikunda kuguruka ahantu hose.

Impamvu Ukwiye Kurya Ibara ry'umuhondo ryiza ry'ibigori bishya rituruka kuri lutein na zeaxanthin, Abbey avuga ko isuzuma ryashyizwe ahagaragara muri Kamena 2019 muri Iterambere ryagezweho mu mirire ryerekana ko karotenoide ifasha ubuzima bw'amaso.Abbey yongeyeho ko uzanabona fibre solibre hamwe na krahisi idashobora kwihanganira, byombi bifasha mu gutuma isukari yo mu maraso ihagarara neza nk'uko ivuriro rya Mayo ribitangaza.

Swartz avuga ko mu mbuto zishimishije ushobora gufata mu gikoni, amakomamanga arihariye kuko ushaka imbuto gusa, nazo bita arils.Ariko kubera ko udashaka inyama zifatika, amakomamanga mubyukuri ntabwo bigoye kwitegura nkuko ubitekereza.

Kata imbuto mo kabiri z'ubugari hanyuma ufate igice werekeza ku gikombe cy'amazi muri sikeli, gabanya uruhande rwawe.Kata inyuma n'impande ukoresheje ikiyiko, kizatandukanya imbere nigishishwa.Iyo gooey yose imaze kuba mumazi, arils izatandukana na membrane, kugirango ubashe kuyikuramo.

Ntugasobanure neza tekinike yawe, Swartz irasaba.Hano hari videwo nyinshi za "shortcut" wagabanije kugabanya uduce duto hepfo cyangwa kugabanya imbuto, ariko niba ushaka gukora neza, jya muburyo bwo gukata.

Impamvu ugomba kubarya Nubwo utarya inyama zimbuto, uracyabona ibiryo byuzuye intungamubiri, nkuko Abbey abivuga.Avuga ko arili ikungahaye kuri polifenol.Nk’uko bigaragara mu kiganiro cyasohotse mu 2014 mu bushakashatsi bwakozwe na Advanced Biomedical Research, ibi bice bibigize ibiryo byiza birwanya inflammatory.

Swartz avuga ko izo mbuto nziza cyane zikwiranye n'imikindo yawe ku buryo abantu bakunze gushukwa kuzikata nk'isakoshi.Ariko ntamashashi cyangwa kiwis bigomba gufatwa murubwo buryo bwo gutema.

Kora Hamwe nuruhu rwa fuzzy ruracyariho, gabanya igice cyubugari hanyuma ushire uruhande runini hasi kurubaho, hanyuma ukoreshe icyuma gito kugirango ugikuremo imirongo, ukata werekeza ku kibaho.Ubundi, urashobora kubigabanya igice cyuburebure hanyuma ugahita usohora icyatsi kibisi.

Ntukoreshe urungano!Wibuke ko urungano rushobora kuguca, narwo, iyo runyerera hejuru, bikunze kubaho hamwe na kiwis.Koresha icyuma.

Impamvu Ukwiye Kurya Hano hari indi mbaraga nini ya vitamine C, Kostro Miller.Kiwis ebyiri zirashobora kuguha 230 ku ijana bya vitamine usabwa buri munsi, hamwe na 70 ku ijana bya vitamine K ukenera buri munsi nkuko USDA ibitangaza.Byongeye kandi, yongeyeho, ushobora no kurya uruhu rwa fuzzy kuri fibre yinyongera niba utumva ushaka.

Hano hari ubundi buryo bwo guhitamo aho guhitamo, kubera ko uruhu ruzoroha kurwego runaka hamwe no guteka kandi bigatanga imbaraga za fibre.Ariko niba ugiye gukora ibijumba byuzuye ibijumba cyangwa udakunda gukomera kwuruhu, igihe cyo gukuramo.

Kora Bitandukanye na kiwi, ibijumba byoroshye gusya byoroshye hamwe na peeler isanzwe, nubwo ushobora no gukoresha icyuma gito.Nyuma yo gukonjesha, gabanya igice cyubugari hanyuma ushyire ku kibaho cyo gukata ukoresheje uruhande rwaciwe hasi, hanyuma ukate muri “shitingi” nini ushobora noneho gushiraho hanyuma ukatamo ibice.

Ntugabanye ibice binini kandi bito.Kugira uburinganire mu bunini bwawe bizemeza no guteka - kandi ibi bigenda kubwoko bwose bw'imboga zaciwemo ibice, nk'ibirayi, amashu, na beterave.

Impamvu Ukwiye Kurya Fibre, fibre, fibre.Nubwo ibirayi bikungahaye kuri beta-karotene na potasiyumu, Umujyi wa New York ukomoka mu mujyi wa New York, Alena Kharlamenko, RD, avuga ko igikombe 1 gusa cy'ibijumba bikaranze birimo garama 7 za fibre, bityo bikaba impamvu ikomeye yo kubishyiramo.Usibye kwirinda indwara, avuga ko fibre ishobora kongera ubuzima bwo mu nda, igogorwa, ndetse n'ubuzima bw'umutima, ibyo byose bikaba inyungu ishuri ry’ubuzima rusange rya Harvard TH Chan naryo ryerekana.

Ntakibazo icyo ukata - imbuto, imboga, inyama, cyangwa ibiryo byo mu nyanja - hari ibintu bike byibanze bishobora gutuma igihe cyawe cyo kwitegura kigira umutekano kandi neza.Chef Swartz atanga ubu bushishozi:

Ikirenze byose, arasaba, fata umwanya wawe.Keretse niba wiga kuba sous-chef kandi ugakora ubuhanga bwo guca buhumyi buhumyi, ntampamvu yo kwihutira gutegura amafunguro yawe.

Swartz agira ati: "Iyo ugenda vuba, niko amahirwe yawe yo gukomeretsa, cyane cyane iyo urangaye."“Kora imyitozo ishimishije kandi itekereza ku muvuduko woroshye, kandi uzagira umutekano cyane kandi wubake ubuhanga bwawe.”