Ukupheka ngamafutha omnqumo kuvame ukungaqondi kahle noma akukhulunywa ngakho okuningi, nakuba isithako sisetshenziswa kabanzi kumasaladi nama-pastas, futhi siye sazuza ukuthandwa okukhulu phakathi neminyaka njengamafutha anempilo. Uma ufuna izinzuzo zokusebenzisa amafutha omnqumo ekuphekeni , qhubeka ufunda ukuze wazi ukuthi ungakufaka kanjani okwengeziwe ekudleni kwakho ngendlela efanele!
Isithombe: 123RF Yiziphi Izinzuzo Zokusebenzisa Amafutha E-Olive Ekuphekeni?
Njengengxenye ebalulekile yeyodwa yezinsika eziyinhloko a Ukudla kwaseMedithera , cishe ukudla okunempilo emhlabeni, leli golide eliwuketshezi lidunyiswa lutho. Amafutha omnqumo anempilo kunamanye amafutha ngenxa yayo okuqukethwe okunomsoco , enikeza izinzuzo ezimbalwa zezempilo.
Isithombe: 123RF Yehlisa Ukucindezeleka Kwe-Oxidative
Amafutha omnqumo, ikakhulukazi engeziwe amafutha omnqumo amsulwa , igcwele ama-antioxidants afana ne-beta-carotene, i-lutein, i-tocopherols, ne-hydrophilic phenols, futhi iqukethe izingxenye ezingaphezu kuka-200 ezinemisebenzi yebhayoloji! Ama-Antioxidants aziwa ngokuvimbela ukulimala kwamaselula kuma-radicals mahhala, izinto ezikhiqizwa umzimba ngesikhathi sezinqubo ezifana ne-metabolism.Ukwakheka kwama-free radicals emzimbeni kubangela i-oxidative stress, engabangela ukulimala kwamangqamuzana futhi kuthiwa kunendima ekuthuthukisweni kwezifo ezifana nomdlavuza. Ezinye izifundo ziphakamisa ukuthi izinzuzo zokusebenzisa amafutha omnqumo ekuphekeni nasekudleni zihlanganisa ingcuphe yengozi yomdlavuza webele kanye nokuvimbela umdlavuza we-colorectal.
Ithuthukisa Impilo Yenhliziyo
Ucwaningo lubonisa ukuthi ama-polyphenols kuwoyela we-olive anikeza isivikelo ku-atherosclerosis nesifo senhliziyo. Amafutha omnqumo aphinde avimbele ukujiya kwegazi okweqile kanye ne-cholesterol ye-LDL (embi) ekufakweni kwe-oxidation, ehlise umfutho wegazi, futhi athuthukise ukugeleza kwegazi. ulwelwesi lwemithambo yegazi .
Isithombe: 123RF Ivimbela Ukuvuvukala
Ukuvuvukala okungapheli kungumshayeli ohamba phambili wezifo ezifana nesifo senhliziyo, uhlobo 2 sikashukela, ukukhuluphala, isifo samathambo, umdlavuza, nokunye. Ama-Antioxidants emafutheni omnqumo, ikakhulukazi i-oleocanthal, asebenza ngendlela efanayo nemithi elwa nokuvuvukala ukuze kwehliswe ukuvuvukala.Amanye ama-antioxidants aboniswe ukuthi avimbela amaprotheni athile kanye nezakhi zofuzo eziqhuba ukuvuvukala. Ukwengeza, i-oleic acid, i-fatty acid etholakala kumafutha omnqumo, kunciphisa amazinga okuvuvukala izimpawu.
Ithuthukisa Ingqondo Nempilo Yengqondo
Ngokusho kocwaningo, ukudla ukudla okuqiniswe ngamafutha omnqumo e-extra virgin kunomthelela ovikelayo emithanjeni yegazi yobuchopho, kuvimbele noma kubambezele ukuqala kwesifo i-Alzheimer's.Ucwaningo lukhombisa ukuthi a ukudla okucebile emafutheni agcwele kuhlotshaniswa nokucindezeleka, kanye nezinye izinkinga zempilo. Amafutha omnqumo angenye yemithombo engcono kakhulu yamafutha e-monounsaturated, angeyona nje enkulu inhliziyo kodwa impilo yonke. Ngaphezu kwalokho, njengokucwaninga, izakhi ezitholakala kuwoyela we-olive virgin zingasiza ukuvikela isimiso sezinzwa futhi siphumelele ekwelapheni ukucindezeleka nokukhathazeka, enye yezinzuzo eziningi zokusebenzisa amafutha omnqumo ekuphekeni.
Isithombe: 123RF Izuzisa Ngempilo Yamathumbu Nesibindi
Ama-phenols akhona kuwoyela we-olive atholwe athuthukisa impilo yamathumbu kanye nokuvikeleka kwamathumbu emathunjini ngokushintsha amagciwane ku- umgudu wokugaya ukudla , okufakazela ukuthi kunenzuzo kulabo abane-ulcerative colitis, isifo sika-Crohn nezinye izinhlobo zesifo samathumbu esivuthayo.Ama-monounsaturated fatty acids emafutheni omnqumo engeziwe avimbela izinguquko ezifana nokuvuvukala nokumelana ne-insulin esibindini, ngaleyo ndlela kuvimbele ukulimala esibindini.
Ithiphu: Izinzuzo zokusebenzisa amafutha omnqumo ekuphekeni ziningi. Kusukela empilweni yengqondo kuye empilweni yomzimba, lokhu amafutha enempilo anganikeza okungcono kakhulu!
Isithombe: 123RF Ungazithola Kanjani Izinzuzo Eziningi Zokusebenzisa Amafutha E-Olive Ekuphekeni?
Kubalulekile uku baqonde ukuthi wonke amafutha okupheka babe nezinga lokushisa lapho beqala khona ukubhema noma ukuwohloka; lokhu kushisa kwaziwa njengendawo yokubhema. Lapho amafutha eshiselwa endaweni yawo yentuthu, imisoco enenzuzo iqala ukuwohloka futhi izinhlanganisela ezingase zibe yingozi empilweni, ziqale ukwakha. Kusukela i Iphuzu lomusi lamafutha omnqumo liphansi kunelamafutha emifino , kuvame ukuphakanyiswa ukugwema ukuthosa kuwo.Izindaba ezinhle ukuthi amafutha omnqumo, lapho esetshenziselwa ukupheka kancane, agcina bonke ubuhle bawo! Kuyathakazelisa ukuqaphela ukuthi uwoyela we-olive uhlelwa ngokwenqubo yokukhipha, futhi ukukhetha ongamelana nezinga lokushisa ozopheka ngalo, kuzoba ngaphezulu. kunenzuzo empilweni .
Isithombe: 123RF Wonke amabanga amafutha omnqumo anokunambitheka okuhlukile namaphoyinti entuthu ahlukahlukene. Hlala ku usebenzisa i-extra virgin olive oil kanye ne-virgin amafutha omnqumo njengokugqoka isaladi , ama-toppings, amasemishi, kanye nama-sautés alula . Ukuze uthole izinzuzo zokusebenzisa amafutha omnqumo ekuphekeni, sebenzisa amafutha omnqumo acwengekile noma ahlanzekile noma amafutha e-pomace omnqumo ukuze uthose futhi upheke emazingeni okushisa aphezulu.
Ithiphu: Thola zonke izinzuzo zezempilo ze amafutha omnqumo ngokukhetha ilungelo ezihlukahlukene ngokuvumelana dish kanye indlela yokupheka.
Isithombe: 123RF Imibuzo Evame Ukubuzwa Ngokusebenzisa Amafutha E-Olive Ekuphekeni
Q. Ungakhetha kanjani amafutha ukuze uthole izinzuzo zokusebenzisa amafutha omnqumo ukupheka?
KUYA. Noma ngabe ufuna uwoyela we-olive wokuwoyisa noma wokuthosa, khumbula ukufunda amalebula ngaphambi kokuthenga. Nazi izinhlobo zamafutha omnqumo:- Amafutha E-Olive Engeziwe
Uhlobo lwamafutha omnqumo olungcono kakhulu noluvame ukusetshenziswa kakhulu phakathi kwakho konke, uwoyela we-olive we-olive ukhishwa ngokucindezela okubandayo ukuze kuvinjelwe imisoco, ukunambitheka, kanye nephunga elimnandi ukuthintwa izinga lokushisa eliphezulu. Amafutha akhishwe lokhu Indlela ine-asidi ephansi okuqukethwe uma kuqhathaniswa nozakwabo. Amafutha omnqumo engeziwe angadliwa njengoba enjalo, ngokulinganisela.- I-Virgin Olive Amafutha
Lolu hlobo lwamafutha luphinde lukhishwe ngokucindezela okubandayo ukuze uboleke iphunga lemvelo kanye nokunambitheka emkhiqizweni wokugcina. Uma kuqhathaniswa namafutha omnqumo e-virgin, amafutha omnqumo athambile futhi afaneleka kakhulu ekuphekeni okunokushisa okuphansi.
Isithombe: 123RF - Amafutha E-Olive Acwengekile
Ekhishwe eminqumweni evuthiwe, amafutha omnqumo acolisisiwe anenani elincane lamafutha omnqumo amsulwa, futhi ngenxa yalokho, ikhwalithi ephansi kunezinhlobo ezishiwo ngenhla. Nokho, lokhu amafutha omnqumo alungele ukupheka ezingeni lokushisa eliphezulu.- Amafutha E-Olive Ahlanzekile
Lolu hlobo lwamafutha omnqumo luyingxube yamafutha omnqumo acolisisiwe kanye namafutha omnqumo amsulwa noma amsulwa. Amafutha omnqumo acolisisiwe ahlanganiswa namafutha angcono ukuze kuthuthukiswe ikhwalithi yomkhiqizo wokugcina, ukwandisa okuqukethwe kwezakhi kanye nokunambitheka.- Amafutha e-Olive Pomace
Leli izinga eliphansi kakhulu lamafutha omnqumo futhi akhishwa ensalela yeminqumo ecindezelwe. Nalapha futhi, amafutha omnqumo engezwa ukuze kuthuthukiswe izinga. Nakuba amafutha e-olive pomace iyona engabizi kakhulu kuzo zonke izinhlobo zamafutha omnqumo, ifaneleka kakhulu ukupheka emazingeni okushisa aphezulu.Q. Ungawagcina kanjani amafutha omnqumo ukuze uthole izinzuzo zokusebenzisa amafutha omnqumo ekuphekeni?
KUYA. Ukugcina amafutha omnqumo ngendlela efanele kubalulekile ngoba ngokungafani newayini, ayibi ngcono ngokukhula. Ngala mafutha anempilo, amafutha ahlanzekile angcono kakhulu mayelana nokunambitheka nokudla. Khumbula lawa macebiso:
Isithombe: 123RF - Sebenzisa amafutha omnqumo phakathi nezinyanga ezintathu kuya kweziyisithupha zokuthenga esikhundleni sokugcina amafutha abizayo ngezikhathi ezikhethekile. Kuzodingeka uyisebenzise ngokushesha uma usuvule ibhodlela noma ithini.
- Hlola usuku lokuphelelwa yisikhathi ngaphambi kokuthenga, kodwa futhi bheka usuku lokuvuna.
- Gcina amafutha e-olive endaweni epholile. Izinga lokushisa elivamile legumbi liyasebenza, futhi asikho isidingo sokufakela amafutha omnqumo esiqandisini uma nje ukhumbula ukuwagcina kude nemithombo yokushisa njengesitofu noma ihhavini. Qaphela ukuthi uwoyela we-olive ofakwa esiqandisini ungawenza uguquguquke noma uwenze aqine, kodwa lokho ngeke kuthinte ukondleka kwawo.
- Gcina amafutha e-olive kude nelanga eliqondile. Indawo engcono kakhulu yokuyigcina isendaweni emnyama njengekhabethe.
- Khawulela ukuchayeka emoyeni ukuze uthole konke izinzuzo zokusebenzisa amafutha omnqumo ukupheka. Ngaso sonke isikhathi gcina amafutha omnqumo evalwe ngokuqinile; ungase uthande ukucabanga ngokudlulisela amafutha esitsheni esincane uma ususebenzise cishe uhhafu ukuze unciphise ukuchayeka.
Isithombe: 123RF
