Amafutha omnqumo: kuyini, izinzuzo eziyinhloko nokuthi ungayisebenzisa kanjani

-Delile

• Izinzuzo eziyinhloko
• Isetshenziswa kanjani

Amafutha omnqumo enziwa ngeminqumo futhi ingenye yezinto eziphambili ekudleni kwaseMedithera, njengoba icebile emafutheni ase-monounsaturated, uvithamini E nama-antioxidants, futhi uma idliwa ngamanani amancane emini iqinisekisa izinzuzo eziningana zezempilo. Lo oyili ujwayele ukusetshenziselwa ukwenza isaladi lonyaka nokuqeda izitsha.

Ngokwendlela etholakala ngayo, uwoyela womnqumo ungaba nama-degree ahlukene e-asidi, amafutha aphilile kakhulu ngamafutha omnqumo ane-asidi efinyelela ku-0.8%, eyaziwa nge-extra virgin olive oil. Lolu hlobo lwamafutha lutholakala kuphela emshinini obandayo weminqumo, ngaphandle kokudlula kunoma iyiphi enye inqubo futhi, ngakho-ke, luqukethe inani elikhulu lamafutha amahle nezakhiwo zokudla okunempilo, kunezinzuzo ezengeziwe zezempilo. Funda kabanzi mayelana nezinhlobo zamafutha omnqumo.

Izinzuzo eziyinhloko

Ukusetshenziswa kwansuku zonke kwamafutha omnqumo kungaletha izinzuzo eziningana zezempilo ngenxa yokuthi icebile ku-vitamin E, i-oleic acid, ama-phenolic compounds namafutha e-monounsaturated, ngaphezu kokuba nento eyaziwa ngokuthi i-oleocantal, eqinisekisa ukulwa nokuvuvukala nokulwa nokuvuvukala ama-antioxidants emafutheni omnqumo.

Ngakho-ke, ezinye izinzuzo eziyinhloko zezempilo zamafutha omnqumo yilezi:

• Isiza ukulawula amazinga e-cholesterol ngokunciphisa inani lokujikeleza kwe-LDL, okwaziwa nangokuthi i-cholesterol embi;
• Kuvimbela ukukhula kwesifo senhliziyo, ngoba iyasiza ukulawula amazinga e-cholesterol futhi, ngakho-ke, ivimbele ukuvaleka kwemithambo ngenxa yobukhona bezingqimba ezinamafutha;
• Kuvikela inhliziyo ekulimaleni okukhulu kwamahhala, ngoba inezici ze-antioxidant;
• Isiza ukwehlisa ukuvuvukala emzimbeni, ngenxa yobukhona be-vitamin E nezinto ezilwa nokuvuvukala ekubunjweni kwayo;
• Kuvimbela ukuguga ngaphambi kwesikhathi, ngoba ilwa nama-radicals wamahhala angahlobene nokuguga kwamaseli;
• Iyanciphisa ingozi yomdlavuza kanye nezifo ezingapheli zokuvuvukala, njengoba icebile ezintweni ezilwa nokuvuvukala.

Amafutha omnqumo e-extra virgin uhlobo lwamafutha omnqumo olunenani elikhulu kakhulu lezinzuzo zezempilo, ngoba izakhiwo zawo nezakhamzimba zigcinwa ngesikhathi senqubo yokuwathola. Kodwa-ke, uwoyela womnqumo oyintombi unenani elifanayo lamavithamini namaminerali, yize kunezinqubo ezimbili zokucindezela ezibandayo, ngakho-ke futhi unezinzuzo eziningana zezempilo kanye ne-asidi encane. Thola ezinye izinzuzo zezempilo zamafutha omnqumo.

Kubalulekile ukukhumbula ukuthi ukuze uthole izinzuzo ezinikezwa ngamafutha omnqumo, kubalulekile ukuthi umuntu abe nokudla okunempilo futhi okunempilo futhi akhethe ukusetshenziswa kwamafutha omnqumo njengokugqoka isaladi noma ukugcwalisa isidlo, ngoba, kuya ngokuthi uhlobo lwamafutha, uma lushisiwe, lungalahlekelwa yimpahla yalo, ngenxa yalokho, lungabi nezinzuzo eziningi kangako zezempilo.

Isetshenziswa kanjani

Amafutha omnqumo uhlobo lwamafutha okufanele adliwe, okungcono nsuku zonke, kunconywa ukuthi inani lansuku zonke lilinganiselwa ku-15 mL, elihambisana nesipuni.

Lo oyili kufanele udliwe, okungcono, okuluhlaza njengokugqoka isaladi, ukuqeda izitsha noma ukufaka esikhundleni sebhotela noma imajarini ekulungiseleleni isinkwa, isibonelo. Ngaphezu kwalokho, uwoyela womnqumo ungabuye uhlanganiswe namakhambi athile anamakha njenge-thyme noma igalikhi, isibonelo, ukukhulisa izakhiwo zawo nokungeza ukunambitheka ekudleni.

Lo oyili akufanele usetshenziselwe ukupheka, ngoba ukushisa ngokweqile kungaguqula izakhiwo zawo futhi kwehlise inani lama-antioxidants kanye nekhwalithi yamafutha e-monounsaturated. Ngakho-ke, ekuphekeni, uwoyela onempilo onenani elikhulu lamafutha agcwele, njengamafutha kakhukhunathi, ngokwesibonelo, kufanele kukhethwe.

Thola kuvidiyo engezansi ukuthi imaphi amafutha okupheka ahamba phambili: