Mazuva ano, vanhu vazhinji vanonetseka nezvehutano hwavo, saka vanonyanya kunetseka nezvemhando dzemafuta avanoshandisa pakubika. Paunoenda kusupamaketi, unofanira kunge wakaona mabhodhoro emafuta emuorivhi akatevedzana. Uchitarisa mabhodhoro aya ane mazita akadai sekuti "Extra Virgin", "Virgin", "Pure Oil Oil" nezvimwewo, unofanira kunge wakafunga kuti, "Ndeipi yakanyanya kunaka?" Saka nhasi tichataura nezveExtra Virgin Olive Oil (EVOO) iyo munhu wese ari kutaura nezvayo, mabhenefiti ayo pahutano uye zvinhu zvatinofanira kuziva patinenge tichiishandisa.
Nyaya iyi ye'Extra Virgin' chii?
Zvichitaurwa zviri nyore, Extra Virgin Olive Oil (EVOO) ndiyo mhando yemafuta emuorivhi matsva uye asinganyanyi kugadzirwa pamusika. Maitiro ekudzvanya maorivhi nekubvisa mafuta haashandisi makemikari kana kupisa kwakanyanya. Tinodaidza nzira iyi kuti `` inodzvanywa nechando`` .
Funga nezvazvo, maorivhi ane zvinovaka muviri zvakawanda zvinokosha. Zvikurukuru ma antioxidants ane simba senge `(polyphenols)`. Kana ukashandisa kupisa kwakanyanya pakugadzira mafuta, zvinovaka muviri izvi zvinokosha zvinoparadzwa. Zita rekuti "Extra Virgin" rinobva panzira iyi, pasina kupisa, uye mafuta acho anogadzirwa nenzira inochengetedza hunhu hwawo hwechisikigo.
Asi chinhu chimwe chete chekurangarira. EVOO hainyanyi kukodzera kubika pamoto wakanyanya, senge kugocha zvakadzika. Mafuta aya anotanga kupfungaira nekukurumidza uye anogona kuvava kana apiswa. Saka, anonyanya kushandiswa mumasaladhi, semvura inodururwa mundiro, kana mundiro dzakabikwa pamoto mudiki.
Mafuta emuorivhi eExtra Virgin anovaka sei muviri?
Ngatitarisei kukosha kwekudya kwepuni imwe chete yeExtra Virgin Olive Oil. Zvisinei, kukosha uku kunogona kusiyana zvishoma zvichienderana nerudzi rwaunotenga, rudzi rwemuorivhi, uye nguva yekugadzirwa.
| Chikamu chezvinovaka muviri | Huwandu huri muchipunu (15ml) ( ดี วประมาร) |
|---|---|
| Macalorie | Anenge 126 |
| Mafuta | magiramu gumi nemana |
| Mapuroteni | magiramu 0 |
| Makabhohaidhiretsi | magiramu 0 |
| Faibha | magiramu 0 |
Pamusoro peizvi, EVOO inewo huwandu hwakanaka hwemavhitamini maviri anokosha: vhitamini E nevhitamini K. Chipunu chimwe chete chinopa inenge 13% yevhitamini E yako yezuva nezuva uye inenge 9% yevhitamini K yako. Izvi zvakakosha zvikuru kune zvinhu zvakaita seganda uye kuonda kweropa .
Ndezvipi zvakanakira chaizvo mafuta aya pahutano?
EVOO haisi mafuta chete. Tsvagiridzo yakawana mabhenefiti akawanda ehutano ayo kumuviri wedu.
- Yakanaka kwazvo pahutano hwemoyo: Ungave wakambonzwa nezve " Mediterranean diet ". Zvinonzi yakanakira mwoyo. Chinhu chikuru chekudya uku iExtra Virgin Olive Oil. Mafuta ane hutano (monounsaturated fatty acids) ari mairi anobatsira kuderedza huwandu hwecholesterol yakaipa mumuviri. Zvakare, mafuta aya anobatsira mukuderedza kuzvimba mumuviri uye kuvandudza mashandiro etsinga dzeropa (vasodilation).
- Zvinogona kubatsira kuderedza njodzi yekenza:Tsvagiridzo yakaratidza kuti ma antioxidants anonzi ``polyphenols'' atakataura nezvawo kare ane simba rekudzora kukura kwemasero ekenza. Pane humbowo hwakanaka hwekuti kudya mafuta emuorivhi akawanda kunogona kubatsira kuderedza njodzi yekenza, kunyanya kenza yemazamu nekenza yemudumbu.
- Inosimbisa mapfupa: Ongororo dzakawanda dzakawana kuti vanhu vanodya mafuta emuorivhi akawanda vane mapfupa akawandisa uye mikana yekutyoka chiuno yakaderera.
- Kudzivirira chirwere cheshuga: Kudya kwekuMediterranean kunosanganisira mafuta emuorivhi kwakawanikwa kuti kunopa dziviriro kubva panjodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri.
- Mashandiro ehuropi: Mafuta emuorivhi anoita seanobatsira kudzivirira kusashanda zvakanaka kwepfungwa (MCI) kunoitika nekukura. Mune imwe ongororo, boka rakadya mafuta emuorivhi rakaratidza kushanda zvakanaka kwepfungwa kupfuura mamwe mapoka mushure memakore 6.5.
Pane njodzi here? Chii chatinofanira kuziva?
Kazhinji, kunwa Extra Virgin Olive Oil nechiyero chiri pakati nepakati hakukonzeri njodzi huru kuhutano.
Hapana zvakataurwa nezvemigumisiro yakaipa inobva pakushandisa mafuta akapera simba uye apera simba. Zvisinei, kuravira kwechikafu kunogona kuchinja zvachose uye kunogona kunge kusina kunaka.
Macalorie akawanda haaonekwe senjodzi huru futi. Nekuti kudya mafuta aya kunoderedza kuguta, kuda kudya nguva nenguva uye nzara zvinogona kudzorwa.
Zvisinei, pane chinhu chimwe chete chaunofanira kungwarira. Iro mafuta emuorivhi anogadzirwa kumba. Kana uchizvigadzirira mafuta emuorivhi kumba nekuwedzera zvinhu zvakaita segariki, chili, nemiriwo mitsva, pane njodzi diki. Izvi zvinogona kunge zvine zvipembenene zvebhakitiriya zvinogona kukonzera chirwere chakakomba chinonzi "botulism." Saka, mafuta emuorivhi akagadzirwa kumba akadai anofanira kuchengetwa mufiriji uye kushandiswa mukati memazuva mashoma. Kana ukava nezviratidzo zvinofungidzika mushure mekudya chikafu chakadaro, enda kuEmergency Department (ETU) yechipatara nekukasika. Kana zvichidikanwa, unogona zvakare kufonera National Poison Information Center paColombo National Hospital kuti uwane mazano.
Mharidzo Yekuenda Nayo Kumba
- Mafuta emuorivhi eExtra Virgin (EVOO) ndiwo mafuta emuorivhi asina kunatswa zvakanyanya uye ane hutano hwakanyanya.
- Izvi zvakanaka pakubika masaradhi, marinades, uye kubika mumoto mudiki. Pakugocha mumoto wakanyanya, shandisa mafuta emuorivhi akajairwa kana mamwe mafuta akakodzera.
- Izvi zvinobatsira zvikuru pahutano hwemwoyo, mashandiro ehuropi, uye zvinogonawo kubatsira kuderedza njodzi yechirwere cheshuga nedzimwe mhando dzekenza.
- Tarisa zuva rekupera kwechinhu chacho nokungwarira paunenge uchitenga.
- Kana uine chirwere (semuenzaniso, chirwere cheshuga, BP), zvakakosha kutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
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