Amakholori Amafutha Omnqumo Nezidingo Zempilo Yabo
Amafutha omnqumo yikudla kwasekuqaleni okuye kwasetshenziswa abantu izinkulungwane zeminyaka. Nguwo odwa kuphela okhishwa esithelweni esikhundleni senzalo, nut, noma okusanhlamvu. Amafutha omnqumo akhiqizwa kakhulu eYurophu (eSpain, e-Italy, eFrance naseGrisi) kanti inani elincane likhiqizwa eCalifornia naseNyakatho Afrika.
Amafutha omnqumo ahlukahluka ngombala nokunambitheka kuye ngokuthi ukuvuthwa kweminqumo, isimo sezulu, uhlobo lomhlabathi kanye nabakhiqizi abakhethayo.
Umbala, ongashintsha kusuka eluhlaza obumnyama kuze kufike kucace, kuncike kwinqubo yokuhlunga futhi akuyona inkomba enhle yokudla. Amafutha omnqumo omuhle kakhulu azoba mkhulu kunemikhiqizo ehlanjulisiwe, kodwa hhayi kakhulu .
Amafutha omnqumo akanayo ama-carbohydrate noma amaprotheni. Zonke 'amakholori ayo avela kumafutha, ikakhulukazi i- monounsaturated , okwenza kube yinto enempilo kakhulu ekungezeni impilo yakho.
| Ama-Olive Oil Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi we-tbsp (15 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 124 | |
| Ama-calories avela ku-Fat 124 | |
| Inani lamafutha 14g | 22% |
| I-Fat egcweleyo 2g | 10% |
| I-cholesterol 0mg | 0% |
| I-Potassium 0.01mg | 0% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 0g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Elinye isipuni samafutha omnqumo liqukethe cishe ama-kilojoule angu-124 nama-14 amagremu amafutha, okwenza kube umkhiqizo ophezulu wokudla khalori. Izindaba ezinhle ukuthi amafutha anempilo, ikakhulukazi i-monounsaturated, cishe ama-6.7 amagremu kanye nama-polyunsaturated, ama-4.6 amagremu.
Inani elincane lama-kilojoule livela ngamafutha agcwele. Kodwa, nakuba amafutha enomzimba onempilo, kufanele uqhubeke ulawula amafutha omnqumo wakho. Sebenzisa ngokulinganisela ekuphekeni nasekugqoka ukudla. Futhi uma uyisebenzisa ngokukhonza okulodwa, phawula ukuthi ukukhonza okulodwa kwamanoni kungomunye isipuni samafutha omnqumo.
Izinzuzo zezeMpilo
Amafutha omnqumo anevithamini e- E-vitamin E , enamavithamini amaningi anamafutha ahambisana nokuqhutshwa kwesisindo esijwayelekile futhi edlala indima ekuzivikelweni. Futhi umthombo omuhle wevithamini K, okuyinto enye i-vithamini enamafutha aphethwe yiwo aphethwe ukugaya igazi.
Ngaphezu kwalokho, amafutha omnqumo aphezulu emafutheni ase-monounsaturated, okuye kwaboniswa ukwandisa i-cholesterol enhle (i-HDL) ne-cholesterol embi ephansi (i-LDL).
Ucwaningo oluthile lubonisa ukuthi ukwengeza amafutha omnqumo amancane okudliwayo ekudleni, cishe amapuni wezipuni ngosuku, kungaba nemiphumela elwa nokuvuvukala ngokunciphisa amaprotheni asebenzayo.
Enye indlela amafutha omnqumo angasiza ekuvikeleni inhliziyo isekelwe kokuqukethwe kwe-polyphenols. Ezinye ze- polyphenols emafutheni omnqumo zingavimbela amapulethi egazi ukuba angahlanganisi ndawonye, okuyinto imbangela yokuhlasela kwenhliziyo. I-FDA isekela isimangalo sokuthi "ukudla amaqabunga amabili amafutha omnqumo nsuku zonke kunganciphisa ingozi ye-coronary heart disease."
Olunye ucwaningo lubonisa ukuthi ukugcoba amafutha omnqumo kungasivikela ekunciphiseni kwengqondo, ukuphuza i-osteoporosis, ngisho nokuthuthukisa ukulinganisela kwamagciwane ezindaweni zethu.
Kubalulekile ukuqaphela ukuthi izingxenye eziningi zempilo yamafutha omnqumo, njengama-phytonutrients, zikhona emanzini aphezulu kuphela kumafutha omnqumo angama-virgin nangama-extra virgin.
Iyini Amafutha Omnqumo Owengeziwe?
Ama-label name virgin, ama-virgin-virgin, namafutha omnqumo ahlanzekile abhekisela ezingeni lika-acidity lamafutha kanye nesilinganiso sokucubungula esetshenziselwa ukukhipha amafutha. Ukubusa okujwayelekile kwesithupha kuyi-acidity ephansi, ngcono.
Amafutha omnqumo e-Virgin amafutha angamafutha angcolile angamaphesenti angu-100, okusho ukuthi awushushu noma ukhiqizwa ngamakhemikhali. Esikhundleni salokho, sithathwe emifino ngokusho okuyimishini (mhlawumbe ngokucindezela noma ukuphoqa iminqumo emva kokuba igqugquzelwe ibe unamathisele). I-"virgin virgin" ephakeme kunayo yonke inomsoco, i-acidify ephansi kunamafutha omnqumo amancane, ukuhlambalaza okuphansi kakhulu, nokunambitheka komnqumo oqine kakhulu.
Amafutha omnqumo ahlanzekile asetshenzwa kusukela emaspini emva kokucindezela kokuqala usebenzisa ukushisa namakhemikhali. Ilula kakhulu kunambitheka futhi engabizi kakhulu. Inzuzo lapha ukuthi ine-flavour neutral futhi iphuzu eliphakeme lentuthu. I-Virgin kanye namafutha omnqumo amancane anamaphuzu amancane aphansi futhi azoqala ukuphuka lapho evutha kakhulu, enikeza ukunambitheka okuncane.
Ukuthatha Nokugcina Amafutha Omnqumo
Amafutha emafutheni omnqumo enza kube lula ukuhamba. Ngakho-ke, kubalulekile ukuyivikela ekukhanyeni nasekushiseni. Uma uvula amafutha omnqumo, kufanele usebenzise ngaphakathi kwezinyanga eziyisithupha. Uyazi ukuthi amafutha ahlambalaza lapho ezwa noma ephumula. Ukugcina amafutha esimweni esihle kakhulu kuhlose ukwenza lokhu okulandelayo:
- Thenga amafutha omnqumo emabhodleleni amnyama engilazi. Amaphuzu athile webhokisi eliphuzi neluhlaza elikhanyayo emisebeni yokukhanya engabangela amafutha ukuba ahambe.
- Gwema ukuthenga amabhodlela wamafutha anothuli noma abelokhu ehlezi emashalofini izinyanga.
- Bheka ukubona ukuthi kukhona usuku elebula, bese uzama ukuthola amafutha omnandi kakhulu.
- Gcina amafutha omnqumo endaweni emnyama, epholile noma esiqandisini kuze kube yilapho usulungele ukusebenzisa. Uma usuqandisini, ungesabi uma amafutha ebonakala efiphele futhi enesibindi, iyoba yiketshezi futhi uma sekusezingeni lokushisa.
Uma igcinwe kahle, amafutha omnqumo ahlale ephethe ukunambitheka nokudla okunomsoco.
Izindlela Ezempilo Zokusebenzisa Amafutha Omnqumo
Amafutha omnqumo iyisisekelo esikhulu sokudla kwaseMedithera naseYurophu. Sebenzisa amafutha omnqumo angaphezu kwenhlanzi ukuze uqhube imifino, isobho, izitshalo, ubhontshisi izitsha, inyama, inhlanzi nezinkukhu. Noma, sebenzisa ukuze wenze ukukhanya okulula noma okwakho, ukugqoka isaladi ephansi ye-sodium.
Uma ubheka ukupheka emafutheni aphezulu, njengokugcoba, ungasebenzisa amafutha omnqumo amancane. Kodwa-ke, mhlawumbe ungcono kakhulu uma usebenzisa amafutha omquba, amafutha e-canola, intombi, noma amafutha omnqumo ahlanzekile, ngenxa yamaphuzu aphezulu okubhema nokudla okungekho hlangothi.
Ukushisa amafutha omnqumo amancane omlilo okushisayo kungabangela ukuthi ulahlekelwe yizindawo ezizenza zingenangqondo. Kodwa kubalulekile ukuqaphela ukuthi amanye amafutha athile asetshenzwa. Gwema ukupheka okukhulu okushisa okuphelele, njengokufisa, njengoba lolu hlobo lokupheka lucebile khalori futhi lungabangela izidakamizwa ze-carcinogenic.
Ukupheka Ngamafutha Omnqumo
- Isaladi yesiGreki yesiGreki
- Broccolini Nge-Pine Nuts and Garlic
- Inhlanzi egosiwe ne-Herb Citrus Dressing
> Imithombo:
U-Berr C, et al. Amafutha omnqumo nokuCognition: Imiphumela evela eSifundweni SeThathu-Idolobha. Ukucindezeleka kwe-Dementia ne-Geriatric Cognitive Disorders. 28.4 (2009): 357-364.
I-Bogani, P, et. I-post Postpandial anti-inflammatory and antioxidant imiphumela yamafutha omnqumo omusha. I-aestrosclerosis. 190.1 (2007): 181-186
I-Kontogianni MD. Umthelela wephethini yokusetshenziswa kwamafutha omnqumo engozini ye-coronary syndromes enzima: Ucwaningo lwe-CARDIO2000 lwe-case-control. I-Cardiology yezokwelapha. 30.3 (2007): 125-9.
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 129-130
Lucas, L kanye nezinqubo ze-Molecular of Inflammation. Izinzuzo Zokulwa Nezivunguvungu Zamafutha Omnqumo WaseVienna kanye ne-Phenolic Compound Oleocanthal. Umklamo wamanje weMithi, Umqulu 17, Inombolo 8, Mashi 2011, iphe. 754-768 (15)
I-Linus Pauling Institute. Micronutrients for Health.