Amashaza akonje, ibigori bikonje, broccoli ikonje… Niba udafite umwanya wo kugura imboga kenshi, urashobora kubika imboga zafunzwe murugo, rimwe na rimwe bikaba bitaribyiza nkimboga mbisi.
Ubwa mbere, imboga zimwe zikonje zishobora kuba zifite intungamubiri kuruta shyashya.Gutakaza intungamubiri ziva mu mboga bitangirira igihe byatoranijwe.Mugihe cyo gutwara no kugurisha, vitamine na antioxydants biratakara buhoro.Ariko, niba imboga zatoranijwe zihita zikonjeshwa, bihwanye no guhagarika guhumeka kwabo, ntabwo mikorobe ishobora gukura gusa no kubyara, ahubwo irashobora no gufunga intungamubiri no gushya.Ubushakashatsi bwerekanye ko nubwo inzira yo gukonjesha vuba izatakaza vitamine C na vitamine C zishonga nkeya, kwangiza fibre yibiryo, imyunyu ngugu, karotenoide, na vitamine E mu mboga ntabwo ari byiza, kandi antioxydants ya polifenolike irashobora kwiyongera mububiko.Kurugero, ubushakashatsi bwakozwe mubwongereza bwerekanye ko nyuma yo gukonjesha, vitamine na antioxydants bifite ingaruka zo kurwanya kanseri mu mbuto n'imboga nyinshi kuva kuri broccoli, karoti kugeza ubururu ni byiza cyane nk'imbuto n'imboga byatoranijwe vuba, kandi bifite intungamubiri kurusha imbuto n'imboga bisigaye muri supermarket iminsi 3.
Icya kabiri, biroroshye guteka.Imboga zikonje ntizikeneye gukaraba, guhishwa vuba n'amazi abira, urashobora guteka neza, byoroshye.Cyangwa shyiramo mu buryo butaziguye amazi mu ziko rya microwave kugirango ushongeshe, hanyuma ukarure mu nkono ikurikira kugirango biryoshye;Urashobora kandi guhumeka neza hanyuma ugatonyanga ibirungo, kandi uburyohe nabwo nibyiza.Twabibutsa ko imboga zahagaritswe muri rusange zitunganyirizwa mu mboga nshya mu gihe cyagenwe, zigakonjeshwa ako kanya nyuma yo guhumeka no gushyuha, kandi zikabikwa kuri dogere 18 ° C, kugira ngo ubuvuzi bushobora “gufunga” ibara ry’umwimerere ryiza ry’imboga ubwazo, bityo rero nta mpamvu yo gukoresha amabara.
Icya gatatu, igihe kinini cyo kubika.Oxygene irashobora okiside kandi ikangiza ibintu byinshi byibiribwa, nka okiside ya pigment naturel izahinduka umwijima, vitamine na phytochemicals nibindi bice bya okiside kugirango bitume intungamubiri zitakaza.Ariko, mugihe gikonje, igipimo cya okiside kizagabanuka cyane, mugihe cyose kashe idahwitse, imboga zikonje zishobora kubikwa amezi cyangwa umwaka urenga.Ariko, mugihe ubitse, twakagombye kumenya ko umwuka ugomba kunanirwa bishoboka kugirango imboga zegeranye n umufuka wibiryo kugirango wirinde umwuma nuburyohe bubi.
Igihe cyo kohereza: Ukuboza-01-2022