Kubika nemafuta emuorivhi kunowanzo kusanzwisiswa kana kusataurirwa zvakanyanya, kunyange zvazvo iyo inoshandiswa inoshandiswa zvakanyanya mumasaladhi uye pastas, uye yakawana mukurumbira wakawanda mumakore semafuta ane utano. Kana iwe uchitsvaga zvakanakira kushandisa mafuta omuorivhi pakubika , verenga kuti uzive kuti iwe unogona sei kusanganisa zvimwe zvacho mukudya kwako nenzira kwayo!
Mufananidzo: 123RF Ndeapi Mabhenefiti Ekushandisa Olive Oiri Kubika?
Sechikamu chakakosha cheimwe yembiru huru dze a Kudya kweMediterranean , zvichida kudya kunovaka muviri munyika, iyi mvura yegoridhe inorumbidzwa pasina. Mafuta omuorivhi ane hutano kupfuura mamwe mafuta nokuda kwayo zvinovaka muviri , iyo inopa hutano hwakawanda.
Mufananidzo: 123RF Inoderedza Oxidative Stress
Mafuta omuorivhi, kunyanya kuwedzera mafuta omuorivhi mhandara , izere ne antioxidants se beta-carotene, lutein, tocopherols, uye hydrophilic phenols, uye ine pamusoro pe200 zvikamu zvine biological zviitiko! MaAntioxidants anozivikanwa kudzivirira kukuvadzwa kwesero kubva kune emahara radicals, zvinhu zvinogadzirwa nemuviri panguva yematabolism.Iko kuvakwa kwemahara radicals mumuviri kunokonzera oxidative kusagadzikana, izvo zvinogona kukonzera kukuvara kwesero uye inonzi ine basa mukukura kwezvirwere zvakaita segomarara. Zvimwe zvidzidzo zvinoratidza kuti mabhenefiti ekushandisa mafuta emuorivhi pakubika nekudya anosanganisira kuderedzwa kwengozi yegomarara rezamu uye kudzivirira gomarara remukati.
Inowedzera Hutano Hwomoyo
Zvidzidzo zvinoratidza kuti polyphenols mumafuta emuorivhi inopa dziviriro kubva kuatherosclerosis uye chirwere chemoyo. Mafuta omuorivhi anodzivirirawo kuvharika kweropa zvakanyanya uye LDL (yakaipa) cholesterol kubva muoxidation, inoderedza BP, uye inovandudza kutenderera kwetsinga dzeropa .
Mufananidzo: 123RF Inodzivirira Kuzvimba
Kuzvimba kunogara kuchitungamira mutyairi wezvirwere zvakaita sechirwere chemoyo, mhando 2 chirwere cheshuga, kufutisa, arthritis, gomarara, nezvimwe. Antioxidants mumafuta emuorivhi, kunyanya oleocanthal, anoshanda zvakafanana nemishonga inorwisa-kuzvimba kuderedza kuzvimba.Mamwe ma antioxidants akaratidzwa kuvharisa mamwe mapuroteni uye majini anotyaira kuzvimba. Pamusoro pezvo, oleic acid, fatty acid inowanikwa mumafuta emuorivhi, inoderedza mazinga ekuputika markers.
Inovandudza Huropi Uye Hutano Hwepfungwa
Maererano nezvidzidzo, kudya kudya kwakasimbiswa nemafuta emuorivhi akawedzerwa kune simba rekudzivirira patsinga dzeropa dzeuropi, kudzivirira kana kuderedza kutanga kwechirwere cheAlzheimer.Zvidzidzo zvinoratidza kuti a kudya kwakapfuma mumafuta akazara anobatanidzwa nekuora mwoyo, pamwe chete nedzimwe nyaya dzehutano. Mafuta omuorivhi ndeimwe yeakanakisa masosi emafuta emonounsaturated, ayo asiri makuru kumoyo chete asi hutano hwese. Uyezve, sekudzidza, chikafu chiri mumafuta emuorivhi akawedzera anogona kubatsira kuchengetedza hurongwa hwetsinga uye kuve hunobudirira mukurapa kushushikana uye kusagadzikana, chimwe chezvakawanda zvakanakira kushandisa mafuta emuorivhi pakubika.
Mufananidzo: 123RF Inobatsira Kune Gut Uye Chiropa Hutano
Phenols iripo mumafuta emuorivhi akawanikwa kuti anowedzera hutano hwematumbo uye kusadzivirirwa kwemukati nekuchinja hutachiona. digestive turakiti , zvichiratidza kubatsira kune avo vane ulcerative colitis, chirwere cheCrohn uye mamwe marudzi echirwere chechirwere chechirwere.Monounsaturated fatty acids mumafuta emuorivhi akawedzera inodzivirira shanduko senge kuzvimba uye kushorwa kwe insulin muchiropa, nokudaro kudzivirira kukanganisa kuchiropa.
Zano: Zvakanakira kushandisa mafuta omuorivhi pakubika zvakawanda. Kubva kuhutano hwepfungwa kusvika kuhutano hwemuviri, izvi mafuta ane utano inogona kupa zvakanakisa!
Mufananidzo: 123RF Maitiro Ekuwana Yakanyanya Mabhenefiti Ekushandisa Olive Oiri Kubika?
Zvakakosha kuti nzwisisa kuti mafuta ekubikisa ese vane tembiricha yavanotanga kusvuta kana kuputsika; tembiricha iyi inozivikanwa senzvimbo yehutsi. Kana mafuta acho achipisa kusvika pautsi hwayo, chikafu chinobatsira chinotanga kuderera uye mishonga inogona kukuvadza hutano, inotanga kuumba. Kubva pa hutsi hwemafuta emuorivhi hwakaderera pane hwemafuta emiriwo , inowanzokurudzirwa kudzivisa kufrywa mairi.Mashoko akanaka ndeokuti mafuta omuorivhi, paanoshandiswa kubika zvinyoro, anochengeta kunaka kwawo kwose! Zvinonakidza kuziva kuti mafuta emuorivhi akaiswa giredhi zvinoenderana nemaitiro ekubvisa, uye kusarudza imwe inogona kumira tembiricha yaunenge uchibika pairi, ichave yakawanda. inobatsira pahutano .
Mufananidzo: 123RF Ese mamakisi emafuta emuorivhi ane zvinonaka zvakasiyana uye akasiyana mapoinzi ehutsi. Namatira ku kushandisa extra virgin olive oil and virgin mafuta omuorivhi sechipfeko chesaladhi , toppings, mumasangweji, uye nemwenje sautés . Kuti uwane mabhenefiti ekushandisa mafuta emuorivhi pakubika, shandisa yakanatswa kana yakachena mafuta omuorivhi kana olive pomace oiri yekukacha uye kubika pane tembiricha.
Zano: Wana mabhenefiti ezvehutano e mafuta omuorivhi nekusarudza zvakakodzera zvakasiyana-siyana maererano nendiro uye nzira yekubika.
Mufananidzo: 123RF FAQ paKushandisa Olive Oiri Kubika
Q. Ungasarudza sei mafuta kuti uwane zvakanakira kushandisa mafuta emuorivhi pakubika?
TO. Kunyangwe iwe uri kutsvaga mafuta emuorivhi ekupisa kana kufrying, rangarira kuverenga mavara usati watenga. Heano marudzi emafuta omuorivhi:- Ekuwedzera Mhandara Olive Oiri
Iyo yakanakisa uye inonyanya kushandiswa mhando yemafuta emuorivhi pakati pezvese, akawedzera mhandara mafuta emuorivhi anotorwa kuburikidza nekutonhora-kudzvanya kudzivirira chikafu, zvinonhuwirira, uye kunhuhwirira kubva pakukanganiswa nekupisa kwakanyanya. Oiri yakabviswa iyi nzira ine yakaderera acidity zvemukati zvichienzaniswa nevamwe vayo. Mafuta emuorivhi akawedzerwa anogona kudyiwa sezvazviri, zvine mwero.- Mhandara Olive Oiri
Rudzi urwu rweoiri runotorwa zvakare kuburikidza nekutonhora-kudzvanya kukweretesa kunhuhwirira kwechisikigo uye kunhuhwirira kune yekupedzisira chigadzirwa. Kuenzaniswa nemafuta emuorivhi akawedzerwa, virgin olive oil yakapfava mukuravira uye yakanyanya kukodzera kubika-kupisa.
Mufananidzo: 123RF - Yakanatswa Olive Oiri
Yakabviswa kubva mumiorivhi yakaibva, mafuta emuorivhi akacheneswa ane hushoma hwemafuta emuorivhi, uye nekudaro, yakaderera kupfuura mhando dzambotaurwa. Zvisinei, izvi mafuta omuorivhi akanaka pakubika pakupisa kukuru.- Akachena Olive Oiri
Mhando iyi yemafuta emuorivhi musanganiswa wemafuta emuorivhi akacheneswa uye angave ekuwedzera mhandara kana mhandara mafuta omuorivhi. Mafuta emuorivhi akacheneswa anosanganiswa nemafuta ari nani kuvandudza kunaka kwechigadzirwa chekupedzisira, kuwedzera hutano hwemukati uye kunaka.- Olive Pomace Mafuta
Iyi ndiyo yakaderera mhando yemafuta emuorivhi uye inotorwa kubva kune zvakasara zvemiorivhi yakatsikirirwa. Zvakare, mafuta emuorivhi virgin anowedzerwa kuvandudza kunaka. Nyangwe mafuta omuorivhi pomace ndiyo inonyanya kudhura yemarudzi ose emafuta emuorivhi, inonyatsokodzera kubika pakupisa kwepamusoro.Q. Nzira yekuchengetedza mafuta emuorivhi kuti uwane zvikomborero zvekushandisa mafuta emuorivhi pakubika?
TO. Kuchengeta mafuta emuorivhi zvakanaka kwakakosha nekuti kusiyana newaini, haina kuita nani nezera. Kune iyi mafuta ane hutano, mafuta anofefetera ndiyo akanakisa maererano nekuravira uye kudya. Rangarira aya matipi:
Mufananidzo: 123RF - Shandisa mafuta omuorivhi mukati memwedzi mitatu kusvika kumitanhatu yekutenga pane kuchengetedza mafuta anodhura pazviitiko zvakakosha. Iwe unofanirwa kuidya nekukurumidza kana wavhura bhodhoro kana tini.
- Tarisa expiry date usati watenga, asiwo tsvaga zuva rekukohwa.
- Chengeta mafuta omuorivhi munzvimbo inotonhorera. Tembiricha yekamuri yakajairika inoshanda, uye hapana chikonzero chekuisa mufiriji mafuta emuorivhi kana ukangorangarira kuichengeta kure nezvinopisa sechitofu kana ovheni. Ziva kuti firiji mafuta emuorivhi anogona kuita kuti ive nemakore kana kuita kuti iome, asi izvo hazvikanganise kukosha kwayo kwekudya.
- Chengetedza mafuta emuorivhi kure nechiedza chezuva. Nzvimbo yakanaka yekuichengeta iri munzvimbo ine rima kunge kabhati.
- Deredza kutarisana nemhepo kuti uwane zvose zvakanakira kushandisa mafuta omuorivhi yekubika. Nguva dzose chengetedza mafuta emuorivhi zvakasimba; ungangoda kufunga nezve kuendesa mafuta mumudziyo diki kana wangoshandisa hafu kuti uderedze kuratidzwa.
Mufananidzo: 123RF
