McKenzie CordellKwenguva yakareba sezvatingayeuka, mafuta emuorivhi anga ari chiyero chegoridhe kana zvasvika pakubika mafuta-kune zvose zviri zviviri kuravira kwepamusoro uye hutano hunobatsira. Wakazviona zvichidaidzirwa mumiriyoni yekubika, uye nechikonzero chakanaka: Iyo yakapfava asi isina kunyatsonaka, ndeye. zvakanaka kumoyo wako uye Ina Garten anotenga izvo *zvakanaka* zvinhu zvinenge zvakawanda. Saka rinhi avocado mafuta akafamba pachiitiko ichi, taida kuziva nezvehama itsva (uye kwete chete nekuti tinonakidzwa nechidimbu cheavo toast nguva nenguva). Kana zvasvika pamafuta eavocado vs. olive oil, imwe ine hutano (kana tastier) kupfuura imwe? Izvi ndizvo zvatakawana.
Avocado Oil vs. Olive Oil: Ndeupi Musiyano?
Zvose mafuta emukotapeya uye extra-virgin mafuta omuorivhi mafuta emiriwo anogadzirwa nekutsikirira nyama yemichero yawo. (Hongu, avocados uye maorivhi zvose zvinoonekwa semichero.) Zvose zviri mvura pane tembiricha yekamuri, inowanikwa mumhando dzisina kucheneswa (inotonhora) uye dzakanatswa, uye, kazhinji, zvakafanana mumutengo.
Musiyano wega wega (uye uri pachena) pakati pemafuta emukotapeya nemafuta emuorivhi ndewekuti anogadzirwa kubva mumichero yakasiyana, uye mafuta ekotapeya ane ruvara rwakasvibira zvishoma pane mafuta omuorivhi. Asi zvinoshamisa, kunyangwe ivo vachibva kwakasiyana masosi, ungasakwanisa kutaura mutsauko kubva kune avo ezvekudya profiles chete.
Chii chinonzi Nutritional Info yeAvocado Mafuta?
Maererano ne USDA , heinoi chipunu chimwe chemafuta eavocado ine:
Chii chinonzi Nutritional Info yeOlive Oil?
Maererano ne USDA , heinoi chipunu chimwe chemafuta omuorivhi chine:
Mumwe ane hutano kupfuura mumwe here?
Kutarisa just nhamba, avocado nemafuta emuorivhi zvinoratidzika zvakafanana. Takakumbira vaviri vakanyoreswa vekudya kuti vayere mukati (iwe unoziva, kana zvikaitika) uye ivo vese vaive nemhinduro dzakafanana.
Ose ari maviri mafuta ekotapeya nemafuta emuorivhi akafanana mukukosha kwekudya uye anopa hutano hwakawanda, Brittany Michels, nyanzvi yezvekudya yakanyoreswa yeVitamin Shoppe, akatiudza. Mafuta emuorivhi anopa zvishoma vhitamini E, asi zvakakosha kuziva kuti inogona kurasika kana uchibika pane tembiricha.
Rebekah Blakely, zvakare nyanzvi yezvekudya yakanyoreswa yeVitamin Shoppe, akabvumirana: Ose mafuta ekotapeya nemafuta emuorivhi isarudzo dzakanakisa dzekubatanidza mukudya kune hutano. Iwo anofananidzwa zvakanyanya, ese ane mazinga akafanana emoyo-ane hutano monounsaturated mafuta uye antioxidants. Musiyano mukuru uri mumapoinzi avo ehutsi. (Asi zvimwe pane izvozvo muminiti.)
Saka pane mhinduro yako: Oiri yeavocado haina hutano kupfuura mafuta omuorivhi, uye zvinopesana. Kubva pane zvinovaka muviri, haugone kutadza kana. Kupi sarudzo yako anoita zvine basa here? Flavour kufarira uye kubika application.
Dzinoravira sei?
Waona nzira yemafuta emuorivhi muchitoro: Kune marudzi ejillion. Vanogona kuravira zvakasiyana zvakanyanya kubva kune rimwe bhodhoro kuenda kune rimwe, kubva kune herbaceous kune nutty kusvika kune zvinomera, asi kazhinji, extra-virgin mafuta omuorivhi (bhodhoro redu rekusarudza) rinonaka chiedza, peppery uye girini.
Mafuta ekotapeya, kune rumwe rutivi, anonaka zvakanyanya, zvakanaka, makotapeya. Iyo ine huswa zvishoma uye yakapfava zvakanyanya, isina siginecha kuruma iyo mafuta emuorivhi anozivikanwa. Izvo hazvireve kuti haina kwayakarerekera zvachose (semafuta ecanola), asi yakasarudzika mellow mudhipatimendi rekunaka.
Saka ndeipi yaunofanira kubika nayo?
Rangarira icho chinhu chose pamusoro pemapoinzi ehutsi? Heino chikonzero nei zvakakosha. Nzvimbo yehutsi ndiyo tembiricha apo mafuta ako ekubikisa anomira kupenya otanga kuputa. Icho hachisi chinhu chakashata nguva dzose (dzimwe nguva unoda kubvarura-kupisa pani), asi inofanira kuva yekufungisisa. Enda zvakanyanya kupfuura nzvimbo yeutsi uye mafuta anotanga kuparara, kuravira acrid, kusunungura radicals mahara uye kuswedera pedyo nekuvhenekera pamoto (yikes). Chaizvoizvo, inonaka zvakaipa uye zvakaipa kwauri.
Oiri yekotapeya ine tembiricha yepamusoro yehutsi kupfuura mafuta omuorivhi, anodaro Blakely, uye mafuta emuorivhi anotanga kupwanyika nekudzikisira pane tembiricha yakaderera. Kutaura chokwadi, mafuta eavocado asina kucheneswa ane hutsi hunosvika 480°F, ukuwo mamwe mafuta emuorivhi emuorivhi anotenderera 350°F.
Izvi zvinoreva kuti mafuta omuorivhi anonyanya kushandiswa mumichero yakabikwa (sekupfeka saladhi) kana kubika pane tembiricha yakaderera (sekubheka, kuvhima mafuta uye kugocha zvishoma nezvishoma). Chimwe chinhu chekucherechedza: Michels anoti yakawedzera vhitamini E mumafuta emuorivhi inogona kurasika kana uchibika pane tembiricha yakanyanya, saka zvinonyanya kukosha kuchengetedza yako fancy EVOO yezvikumbiro zvinotonhora kana iwe uchida kuwedzera hutano hwayo. Ndeipi inonzwika zviri nani: dema figi nematomatisi saladhi kana remoni isina kupfeka uye keke remafuta omuorivhi? (Mubvunzo wekunyengera.)
Kune rimwe divi, mafuta ekotapeya anogona kubata zvine mwero-kudziya-kupisa, asi isu hatingazvikurudzire kune yakanyanya-yakanyanya temps (saka hapana kumhanyisa-kukacha kana kudzika-kukacha, Zvakanaka?). Inopenya mumasautés, yakanakira kugocha miriwo uye inogona kubikwa nayo zvakare. Kutanga, isu tiri kushandisa yedu kugadzira iyi zesty yakabikwa broccolini.
Saka ndeapi mafuta ekubikisa aunofanira kusarudza? Chinokosha ndechekuti mafuta emukotapeya nemafuta emuorivhi isarudzo dzine hutano, dzakazara nezvakanaka-kune-iwe antioxidants uye moyo-une hutano unsaturated mafuta. Sarudza iyo inonaka zvakanyanya kwauri, inoenderana nebhajeti yako uye inoshanda neresipi yako.
AmazonSarudzo yeMhariri, Mafuta eAvocado
La Tourangelle Avocado Mafuta
Sarudzo yeMhariri, Mafuta eOlive
Brightland Awake 100% Extra-Virgin Olive Oil
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