Kulezi zinsuku, abantu abaningi bakhathazekile ngempilo yabo, ngakho-ke bakhathazekile kakhulu ngezinhlobo zamafutha abawasebenzisela ukupheka. Uma uya esitolo esikhulu, kumelwe ukuthi ubonile umugqa wamabhodlela kawoyela womnqumo . Uma ubheka la mabhodlela anamagama anjengokuthi "Extra Virgin", "Virgin", "Pure Oil Olive" njalo njalo, kumelwe ukuthi ucabange, "Yiliphi elingcono kakhulu ngempela?" Ngakho-ke namuhla sizokhuluma ngokuthi yiliphi i-Extra Virgin Olive Olive Olive (EVOO) wonke umuntu akhuluma ngalo, izinzuzo zalo zezempilo kanye nezinto okudingeka sizazi lapho siwasebenzisa.
Iyini le ndaba ethi 'i-Extra Virgin'?
Kalula nje, i-Extra Virgin Olive Oil (EVOO) uhlobo olusha nolungacutshungulwa kakhulu lwamafutha omnqumo emakethe. Inqubo yokucindezela ama-olive nokukhipha amafutha ayisebenzisi amakhemikhali noma ukushisa okuphezulu. Sibiza le ndlela ngokuthi "icindezelwe ngokubandayo "
Cabanga ngakho, ama-olive ngokwemvelo aqukethe izakhamzimba eziningi eziwusizo. Ama-antioxidants anamandla kakhulu njenge-`(polyphenols)`. Uma usebenzisa ukushisa okuphezulu lapho wenza uwoyela, lezi zakhamzimba eziwusizo ziyabhujiswa. Igama elithi "Extra Virgin" livela ngale ndlela, ngaphandle kokushisa, futhi uwoyela wenziwa ngendlela egcina izakhiwo zawo zemvelo.
Kodwa into eyodwa okufanele uyikhumbule. I-EVOO ayifaneleki kakhulu ekuphekeni okushisa kakhulu, njengokuthosa kakhulu. Lawa mafutha aqala ukushunqa ngokushesha futhi angaba muncu uma eshiswa. Ngakho-ke, kungcono asetshenziswe kumasaladi, njenge-drip epuletini, noma ezitsheni eziphekwe ekushiseni okuphansi.
I-Extra Virgin Olive Oil inempilo kanjani?
Ake sibheke inani lokudla okunempilo lethisipuni elilodwa nje le-Extra Virgin Olive Olive Oil. Kodwa-ke, la manani angahluka kancane kuye ngohlobo lomkhiqizo oluthengayo, uhlobo lomnqumo, kanye nesikhathi sokukhiqiza.
| Isigaba sezakhamzimba | Inani eliqukethwe kusipuni (15ml) ( ดี วประมาร) |
|---|---|
| Amakhalori | Cishe ngo-126 |
| Amafutha | Amagremu angu-14 |
| Amaprotheni | Amagremu angu-0 |
| Ama-carbohydrate | Amagremu angu-0 |
| I-Fiber | Amagremu angu-0 |
Ngaphezu kwalokhu, i-EVOO iqukethe inani elihle lamavithamini amabili abalulekile: i-vitamin E kanye ne-vitamin K. Isipuni esisodwa sinikeza cishe u-13% we-vitamin E yakho yansuku zonke kanye no-9% we-vitamin K yakho. Lokhu kubaluleke kakhulu ezintweni ezifana nesikhumba kanye nokujiya kwegazi .
Yiziphi izinzuzo zangempela zempilo zalo mafutha?
I-EVOO akuyona nje noma yimuphi uwoyela. Ucwaningo seluthole izinzuzo eziningi zezempilo zayo emizimbeni yethu.
- Kuhle kakhulu empilweni yenhliziyo: Kungenzeka ukuthi uke wezwa " ngokudla kwaseMedithera ". Kuthiwa kuhle kakhulu enhliziyweni. Ingxenye ebalulekile yalokhu kudla yi-Extra Virgin Olive Oil. Amafutha anempilo (ama-monounsaturated fatty acids) aqukethwe kuwo asiza ekunciphiseni izinga le-cholesterol embi emzimbeni. Futhi, lawa mafutha asiza ekunciphiseni ukuvuvukala emzimbeni kanye nokuthuthukisa ukusebenza kwemithambo yegazi (i-vasodilation).
- Kungasiza ekunciphiseni ingozi yomdlavuza:Ucwaningo lukhombisile ukuthi ama-antioxidants abizwa ngokuthi "ama-polyphenols" esikhulume ngawo ngaphambilini anamandla okulawula ukukhula kwamaseli omdlavuza. Kunobufakazi obuhle bokuthi ukudla okucebile ngamafutha omnqumo kungasiza ekunciphiseni ingozi yomdlavuza, ikakhulukazi umdlavuza webele kanye nomdlavuza wesistimu yokugaya ukudla.
- Kuqinisa amathambo: Izifundo eziningana zithole ukuthi abantu abasebenzisa uwoyela omnqumo omningi banokuqina kwamathambo okungcono futhi bancishiswa nengozi yokuphuka kwezinqe.
- Ukuvikela isifo sikashukela: Ukudla kwaseMedithera okuqukethe amafutha omnqumo kutholakale ukuthi kunikeza isivikelo esithile engcupheni yokuba nesifo sikashukela sohlobo lwesibili.
- Ukusebenza kobuchopho: Kubonakala sengathi uwoyela womnqumo usiza ekuvimbeleni ukukhubazeka kwengqondo okuncane (i-MCI) okwenzeka ngokuguga. Kokunye ukuhlola, iqembu elasebenzisa uwoyela womnqumo labonisa ukusebenza kwengqondo okungcono kunamanye amaqembu ngemva kweminyaka engu-6.5.
Ingabe zikhona izingozi? Yini okufanele siyiqaphele?
Ngokuvamile, ukusebenzisa i-Extra Virgin Olive Oil ngamanani aphakathi akubeki zingozi ezinkulu empilweni.
Akukaze kube nemibiko yemiphumela emibi emibi yokusebenzisa uwoyela ophelelwe yisikhathi, onuka kabi. Kodwa-ke, ukunambitheka kokudla kungase kushintshe ngokuphelele futhi kungase kube yinto engathandeki.
Okuqukethwe kwamakhalori aphezulu nakho akubhekwa njengengozi enkulu. Ngenxa yokuthi ukudla okuncane kwala mafutha kukwenza uzizwe usuthi, izifiso zokudla njalo kanye nendlala kungalawulwa.
Kodwa-ke, kukhona into eyodwa okufanele uyiqaphele nakanjani. Lokho uwoyela womnqumo owenziwe ekhaya. Uma wenza uwoyela wakho womnqumo ekhaya ngokungeza izinto ezifana negalikhi, i-chili, namakhambi amasha, kunengozi encane. Lezi zithako zingaqukatha ama-spores amagciwane angabangela isimo esibi kakhulu esibizwa ngokuthi "i-botulism." Ngakho-ke, uwoyela owenziwe ekhaya onjengalona kufanele ugcinwe efrijini futhi usetshenziswe zingakapheli izinsuku ezimbalwa. Uma uthola noma yiziphi izimpawu ezisolisayo ngemva kokudla ukudla okunjalo, iya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela ngokushesha. Uma kudingeka, ungashayela neNational Poison Information Center eColombo National Hospital ukuze uthole iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- I-Extra Virgin Olive Oil (EVOO) uhlobo lwamafutha omnqumo olungacwengisiswanga kahle futhi olunomsoco kakhulu.
- Lokhu kulungele amasaladi, ama-marinade, kanye nokupheka okushisayo okuphansi. Ukuze uthose ngokushisa okuphezulu, sebenzisa amafutha omnqumo avamile noma elinye amafutha afanele.
- Lokhu kuwusizo kakhulu empilweni yenhliziyo, ukusebenza kobuchopho, futhi kungasiza ekunciphiseni ingozi yesifo sikashukela kanye nezinhlobo ezithile zomdlavuza.
- Hlola usuku lokuphelelwa yisikhathi ngokucophelela lapho uthenga.
- Uma unesifo (isib. isifo sikashukela, umfutho wegazi ophakeme), kubalulekile ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
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