McKenzie CordellKusukela kudala, amafutha omnqumo abe yizinga legolide uma kuziwa emafutheni okupheka—kokubili ukunambitheka okuphakeme kanye nezinzuzo zezempilo. Ukubonile ukuthi kufanele kusetshenziswe izindlela zokupheka eziyisigidi, futhi ngesizathu esihle: Imnene kodwa ayinambitheki ngokuphelele, ilungile. kuhle kwenhliziyo yakho futhi u-Ina Garten uthenga izinto *ezinhle* ngenqwaba. Ngakho nini ukwatapheya uwoyela wahamba endaweni yesigameko, sasinelukuluku lokwazi ngesihlobo esisha (hhayi nje ngoba sijabulela ucezu lwe-avo toast ngezikhathi ezithile). Uma kukhulunywa ngamafutha kakotapheya ngokumelene namafutha omnqumo, ingabe eyodwa inempilo (noma inambitheka kakhulu) kunomunye? Nakhu esikutholile.
Amafutha Kakotapheya vs. Amafutha E-Olive: Uyini Umehluko?
Kokubili amafutha kakotapheya futhi amafutha omnqumo extra-virgin amafutha yemifino enziwa ngokucindezela inyama yezithelo zabo. (Yebo, ukwatapheya kanye neminqumo kokubili kubhekwa njengezithelo.) Zombili ziwuketshezi ezingeni lokushisa elilingana negumbi, zitholakala ngezinhlobo ezingahluziwe (ezicindezelwe ezibandayo) nezicolisisiwe, futhi, ngokwengxenye enkulu, ziyafana ngentengo.
Umehluko wangempela kuphela (futhi osobala) phakathi kwamafutha kakotapheya namafutha omnqumo ukuthi enziwe ngezithelo ezihlukene, futhi amafutha kakotapheya anombala oluhlaza kancane kunamafutha omnqumo. Kodwa ngokumangalisayo, nakuba bevela emithonjeni ehlukene, ungase ungakwazi ukusho umehluko kumaphrofayili abo okudla okunempilo kuphela.
Luyini Ulwazi Lokondliwa Kwamafutha Kakotapheya?
Ngokusho kwe I-USDA , nakhu okuqukethe isipuni esisodwa samafutha kakotapheya:
Luyini Ulwazi Lokondliwa Kwamafutha E-Olive?
Ngokusho kwe I-USDA , nakhu okuqukethe isipuni esisodwa samafutha omnqumo:
Ingabe omunye unempilo kunomunye?
Bukela i nje izinombolo, ukwatapheya namafutha omnqumo kubonakala kucishe kufane. Sicele odokotela bokudla ababili ababhalisiwe ukuthi balinganise (uyazi, uma kwenzeka) futhi bobabili babe nezimpendulo ezifanayo.
Kokubili uwoyela kakotapheya namafutha omnqumo kuyafana ngenani lokudla okunempilo futhi kunikeza izinzuzo eziningi zezempilo, uBrittany Michels, uchwepheshe wezokudla obhalisiwe we-Vitamin Shoppe, wasitshela. Amafutha omnqumo ahlinzeka nge-vitamin E ethe xaxa, kodwa kubalulekile ukuqaphela ukuthi ingalahleka lapho upheka emazingeni okushisa aphezulu.
U-Rebekah Blakely, naye onguchwepheshe wezokudla obhalisiwe we-Vitamin Shoppe, wavumelana nalokhu: Kokubili uwoyela kakotapheya namafutha omnqumo kuyizinketho ezinhle kakhulu zokufakwa ekudleni okunempilo. Ziqhathaniseka kakhulu, zombili ziqukethe amazinga afanayo amafutha anempilo enempilo ye-monounsaturated kanye nama-antioxidants. Umehluko omkhulu kumaphuzu abo entuthu. (Kodwa okuningi kulokho ngomzuzu.)
Ngakho-ke kukhona impendulo yakho: Amafutha kakotapheya awekho impilo engcono kunamafutha omnqumo, futhi ngokuphambene nalokho. Ngokombono wokudla okunomsoco, awukwazi ngempela ukungahambi kahle nakho. Lapho ukukhetha kwakho kwenza kunendaba? Ukunambitheka kwe-flavour kanye nesicelo sokupheka.
Zinambitha kanjani?
Uke wayibona i-olive oil esitolo: Kunezinhlobo zama-jillion. Angakwazi ukunambitha okuhluke kakhulu ebhodleleni elilodwa kuye kwelinye, kusukela ku-herbaceous kuya ku-nutty kuya kwemifino, kodwa ngokuvamile, amafutha omnqumo e-extra-virgin (ibhodlela lethu lokuzikhethela) anambitha ukukhanya, upelepele kanye nohlaza.
Ngakolunye uhlangothi, amafutha kakotapheya anambitha kakhulu, kahle, ukwatapheya. Inotshani obuncane futhi imnene ngokwedlulele, ayinakho ukulunywa kwesiginesha uwoyela we-olive aziwa ngakho. Lokho akusho ukuthi ayithathi hlangothi ngokuphelele (njengamafutha e-canola), kodwa kunqunywa ukuthi ithambile emnyangweni we-flavour.
Pho imuphi okufanele upheke ngayo?
Khumbula yonke le nto ngamaphoyinti entuthu? Nakhu ukuthi kungani kubalulekile. Iphoyinti lentuthu izinga lokushisa lapho uwoyela wakho wokupheka uzoyeka ukucwayiza bese uqala ukubhema. Lokho akuyona into embi ngaso sonke isikhathi (ngezinye izikhathi ufuna ipani elishisayo), kodwa kufanele kucatshangelwe. Hamba kakhulu udlule indawo yentuthu futhi amafutha azoqala ukuphuka, ukunambitha i-acrid, ukukhulula ama-radicals mahhala futhi asondele ekukhanyeni emlilweni (yikes). Empeleni, inambitheka kabi futhi kubi kuwe.
Amafutha kakotapheya anezinga lokushisa eliphakeme lentuthu kunamafutha omnqumo, kusho uBlakely, futhi uwoyela we-olive uqala ukuwohloka futhi uwohloke ngezinga lokushisa eliphansi. Ukunemba, uwoyela kakotapheya ongalungisiwe unentuthu yentuthu ecishe ibe ngu-480°F, kuyilapho amafutha omnqumo e-extra-virgin ehamba cishe ku-350°F.
Lokho kusho ukuthi amafutha omnqumo asetshenziswa kangcono ekufakweni okuluhlaza (njengokugqoka isaladi) noma ukupheka emazingeni okushisa aphansi (njengokubhaka, ukuzingela ngokungemthetho uwoyela kanye nokugazinga kancane). Enye into okufanele uyiqaphele: U-Michels uthi i-vitamin E eyengeziwe emafutheni omnqumo ingalahleka uma upheka emazingeni okushisa aphezulu, ngakho-ke kubaluleke kakhulu ukulondoloza i-EVOO yakho enhle yezinhlelo zokusebenza ezibandayo uma ufuna ukukhulisa izinzuzo zayo zezempilo. Yikuphi okuzwakala kangcono: isaladi yefiga emnyama notamatisi noma ikhekhe le-lemon enqunu namafutha omnqumo? (Umbuzo wokukhohlisa.)
Ngakolunye uhlangothi, uwoyela kakotapheya uyakwazi ukupheka ukupheka okusesilinganisweni kuya kweziphezulu, kodwa besingeke siwancomele amazinga okushisa aphezulu (ngakho-ke akukho ukuthosa noma ukuthosa okujulile, Kulungile?). Ikhanya ngama-sautés, ilungele ukuthosa imifino futhi ingabhakwa nayo. Okokuqala, sisebenzisa okwethu ukwenza le broccolini eshisiwe.
Ngakho yimaphi amafutha okupheka okufanele uwakhethe? Okubalulekile ukuthi kokubili uwoyela kakotapheya namafutha omnqumo kuyizinketho ezinempilo, ezigcwele ama-antioxidant alungele wena kanye namafutha angagcwele inhliziyo anempilo. Khetha leyo ekunambitheka kakhulu kuwe, elingana nesabelomali sakho futhi esebenza neresiphi yakho.
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OKUhlobene: 9 Amafutha Okupheka Anempilo (Nendlela Asetshenziswa Ngayo)
