Extra Virgin Olive Oil (EVOO) kye ki? Ddala kirungi eri omubiri?

Ensangi zino abantu bangi bafaayo ku bulamu bwabwe, kale naddala bafaayo ku bika by’amafuta ge bakozesa okufumba. Bw’ogenda mu supamaketi, oteekwa okuba nga walabye olunyiriri lw’amacupa g’amafuta g’ezzeyituuni . Bw'otunuulira obucupa buno obulina amannya nga "Extra Virgin", "Virgin", "Pure Olive Oil" n'ebirala, oteekwa okuba nga walowooza nti, "Ddala kiruwa ekisinga?" Kale leero tugenda kwogera ku Extra Virgin Olive Oil (EVOO) buli omu ky’ayogerako, emigaso gyayo eri obulamu n’ebintu bye twetaaga okumanya nga tugikozesa.

Emboozi eno eya ‘Extra Virgin’ kye ki?

Mu ngeri ennyangu, Extra Virgin Olive Oil (EVOO) ye kika ky’amafuta g’ezzeyituuni agasinga obuggya era agatali galongooseddwa ku katale. Enkola y’okunyiga emizeyituuni n’okuggyamu amafuta tekozesa ddagala lyonna oba ebbugumu eringi. Enkola eno tugiyita cold pressed.

Lowooza ku kino, emizeyituuni mu butonde girimu ebiriisa bingi eby’omuwendo. Naddala ebirungo eby’amaanyi ebiziyiza obuwuka obuleeta obulwadde nga (polyphenols). Bw’okozesa ebbugumu eringi ng’okola amafuta, ebiriisa bino eby’omuwendo bisaanawo. Erinnya "Extra Virgin" liva mu ngeri eno, nga tewali bbugumu lyonna, era amafuta gakolebwa mu ngeri ekuuma eby'obutonde.

Naye ekintu kimu ky’olina okukuuma mu birowoozo. EVOO tesaanira nnyo kufumba mu bbugumu eringi, gamba ng’okusiika mu buziba. Amafuta gano gatandika okufuuwa omukka mangu era asobola okukaawa nga gabugumye. N’olwekyo, kirungi okukozesa mu saladi, ng’okutonnya ku ssowaani oba mu ssowaani ezifumbiddwa ku muliro omutono.

Amafuta ga Extra Virgin Olive Oil galina ebiriisa atya?

Ka tulabe ebiriisa ebiri mu kijiiko kimu kyokka ekya Extra Virgin Olive Oil. Kyokka emiwendo gino giyinza okwawukana katono okusinziira ku kika ky’ogula, ekika ky’omuzeyituuni n’ekiseera ky’ogukola.

Ng’oggyeeko kino, EVOO era erimu omuwendo omulungi ogwa vitamiini bbiri ez’omuwendo: vitamiini E ne vitamiini K. Ekijiiko kimu kiwa ebitundu nga 13% ku vitamiini E yo eya buli lunaku ate nga 9% ku vitamiini K. Bino bikulu nnyo eri ebintu ng’olususu n’omusaayi okuzimba .

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Migaso ki entuufu eri mu bulamu bw’amafuta gano?

EVOO si mafuta gonna gokka. Okunoonyereza kuzudde emigaso mingi egy’obulamu bwayo eri emibiri gyaffe.

• Kirungi nnyo eri obulamu bw'omutima: Oyinza okuba nga wali owulidde ku " Mediterranean diet ". Kigambibwa nti kirungi nnyo eri omutima. Ekikulu mu mmere eno ye Extra Virgin Olive Oil. Amasavu amalungi (monounsaturated fatty acids) agalimu gayamba okukendeeza ku kolesterol omubi mu mubiri. Ekirala, amafuta gano gayamba mu kukendeeza ku buzimba mu mubiri n’okulongoosa enkola y’emisuwa (vasodilation).

• Ayinza okuyamba okukendeeza ku bulabe bwa kookolo:Okunoonyereza kulaga nti ebirungo ebiziyiza obuwuka obuleeta obulwadde ebiyitibwa polyphenols'' bye twayogeddeko emabegako birina obusobozi okufuga okukula kw'obutoffaali bwa kookolo. Waliwo obukakafu obulungi obulaga nti emmere erimu amafuta g’ezzeyituuni esobola okuyamba okukendeeza ku bulabe bwa kookolo naddala kookolo w’amabeere ne kookolo w’enkola y’okugaaya emmere.

• Anyweza amagumba: Okunoonyereza okuwerako kuzudde nti abantu abalya amafuta g’ezzeyituuni amangi baba n’amagumba amalungi ate nga bakendeeza ku bulabe bw’okumenya ekisambi.

• Okukuuma obulwadde bwa sukaali: Endya y’omu Mediterranean omuli amafuta g’ezzeyituuni kizuuliddwa nti ekuwa obukuumi obumu okuva ku bulabe bw’okufuna Ssukaali ow’ekika eky’okubiri.

• Enkola y’obwongo: Amafuta g’ezzeyituuni galabika gayamba okuziyiza obuzibu bw’okutegeera obutono (MCI) obubaawo n’emyaka. Mu kunoonyereza okumu, ekibinja ekyalya amafuta g’ezzeyituuni kyalaga nti ebirowoozo bikola bulungi okusinga ebibinja ebirala oluvannyuma lw’emyaka 6.5.

Waliwo akabi konna akayinza okuvaamu? Kiki kye tusaanidde okumanya?

Okutwaliza awamu, okulya Extra Virgin Olive Oil mu bungi obw’ekigero tekireeta bulabe bwa maanyi eri obulamu.

Tewabaddewo lipoota yonna ku buzibu obw’amaanyi obuva mu kukozesa amafuta agaggwaako era agafuuse amayinja. Kyokka obuwoomi bw’emmere buyinza okukyuka ddala era buyinza okuba nga buwuniikiriza.

Ebirungo bya kalori ebingi nabyo tebitwalibwa ng’akabi akakulu. Olw’okuba okulya akatono ku mafuta gano kikuleetera okuwulira ng’ojjudde, okwegomba emmere enfunda eziwera n’enjala bisobola okufugibwa.

Kyokka, waliwo ekintu kimu ky’osaanidde okwegendereza ddala. Oyo ye mafuta g’ezzeyituuni agafumbiddwa awaka. Singa weekolera amafuta g’ezzeyituuni awaka ng’ossaamu ebintu ng’entungo, omubisi gw’enjuki, n’omuddo omubisi, waliwo akabi akatono. Ebirungo bino bisobola okubaamu obuwuka obuyitibwa bacterial spores obuyinza okuleeta embeera ey’amaanyi ennyo eyitibwa botulism. N’olwekyo, amafuta agakolebwa awaka nga gano galina okuteekebwa mu firiigi ne gaggwaawo mu nnaku ntono. Bw’ofuna obubonero bwonna obuteeberezebwa oluvannyuma lw’okulya emmere ng’eyo, genda mu kitongole ky’abalwadde ab’amangu (ETU) mu ddwaaliro mu bwangu. Bwe kiba kyetaagisa, osobola n’okukuba essimu mu National Poison Information Center mu ddwaaliro lya Colombo National Hospital okufuna amagezi.