Ungawakhetha kanjani amafutha omnqumo ahamba phambili
-Delile
Amafutha amahle kunawo wonke ane-asidi efinyelela ku-0.8%, ebizwa nge-extra olive olive oil, ngoba lolu hlobo lwamafutha, ngenxa ye-asidi ephansi, lunamafutha amahle kakhulu, ikhwalithi engcono yokudla okunempilo nezinzuzo eziningi zempilo.
Ngaphezu kwezinzuzo zezempilo kanye nezicelo zazo zokupheka, ukwazi ukuthi ungawathola kanjani amafutha omnqumo amahle esitolo, udinga ukwazi izinhlobo eziyinhloko zamafutha omnqumo ukuze uqonde kangcono izincomo zokusetshenziswa kwalawo mafutha nezici zawo.
Ukuhlonza uwoyela omuhle womnqumo, kufanele kubhekwe okunye ngesikhathi sokuthenga, okuyilezi:
- Nikeza okuncamelayo ngamafutha omnqumo ayintombi nto: ngoba iqukethe izakhamzimba eziningi kanye ne-asidi encane. Lapho kungenakwenzeka, khetha intombi.
- Khetha amafutha omnqumo ane-asidi kuze kufike ku-0.8%:ukwehla kwe-asidi, kuhlanzekile futhi kube ngcono ikhwalithi kawoyela.
- Khetha uwoyela womnqumo omsulwa, ngaphandle kwemixube namanye amafutha noma uwoyela: lolu lwazi lungatholakala kuzithako zamanje zelebula. Qiniseka ukuthi uwoyela awuyona inhlanganisela namafutha acolisisiwe noma amanye amafutha.
- Thatha uwoyela ezansi eshalofini, eligcinwe kude ekukhanyeni: Ukuvezwa kwamafutha omnqumo ekukhanyeni naselangeni kungakhipha amanoni e-monounsaturated futhi kubangele ukuthi uwoyela ulahlekelwe yizimfanelo zawo zokudla okunempilo.
- Khetha amafutha omnqumo ngokufakwa okumnyama nengilazi: lokhu kuvimbela ukukhanya ukuthi kungathintani namafutha futhi kubangele ukuthi kulahlekelwe izakhiwo ezinomsoco.
Olunye ucezu lolwazi olubalulekile ukuqapha ukuhlolwa okwenziwa yizikhungo ezihlobene nokuphepha kokudla, okuhlola ikhwalithi yemikhiqizo namafutha ahlukile atholakala emakethe. Lokhu kugwema ukuthengwa kwemikhiqizo eyenziwe ngomgunyathi noma yomgunyathi, elimaza umthengi.
Ukwahlukaniswa kwezinhlobo zamafutha omnqumo
Amafutha omnqumo atholakala esithelweni somnqumo, iminqumo. Izinhlobo zamafutha omnqumo ziyehluka ngezindlela zokukhipha, ukucwenga kanye namazinga okushisa asetshenziselwa ukususa uwoyela eminqumo.
Zonke lezi zinto ziphazamisa inani lamafutha amahle akhona kumafutha omnqumo kanye namafutha amahle kakhulu, ikhwalithi iba ngcono futhi yehlise ne-asidi. Ngale ndlela, amafutha omnqumo ahlukaniswa njenge:
| Uhlobo lwamafutha omnqumo | Umuncu (%) | Umehluko omkhulu | Ikhwalithi |
| Intombi eyengeziwe | Kuze kube ngu-0.8 | Igcina zonke izakhamzimba kumafutha omnqumo. Kungumphumela wokucindezelwa kokuqala kweminqumo, lapho kushisa okulawulwayo, ngaphandle kokucwengwa. | ✭✭✭ |
| Intombi | Ngaphansi kuka noma kulingana no-2.0 | Itholakala kuphela ngezinqubo zomzimba nezomshini, ezingeni lokushisa elilawulwayo, ngaphandle kokungena kunoma yiluphi uhlobo lokucwengwa. | ✭✭ |
| Ongashadile | Kuze kube ngu-0.1 | Yinhlanganisela kawoyela omnqumo ocwengileko onamafutha we-virgin noma we-extra-virgin, onekhwalithi ephansi. | ✭ |
| Kulungisiwe | Kuze kube ngu-0.3 | Ngowoyela otholakala ekuhlanjululeni i-virgin olive oil lampante, okuholela ekulahlekelweni okuyingxenye kwama-antioxidant compounds. | ✭ |
Ngaphezu kwalokho, kukhona namafutha omnqumo we-lampante, i-acidity yawo ingaphezu kuka-2.0%, ngakho-ke, ayinconyelwe ukusetshenziswa, ngoba inambitheka nephunga elibi, ngaphezu kokunganikeli ngezinzuzo zezempilo. Lolu hlobo lwamafutha luvame ukusetshenziswa ezintweni zokukhanyisa. Ukuze udliwe, uwoyela we-lampante kufanele adlule kwinqubo yokucwenga bese exutshwa nezinye izinhlobo zamafutha.
Ngakho-ke, lapho kwenzeka khona, umuntu kufanele akhethe ukudla uwoyela ongeyena owumsulwa kumasaladi futhi aqedele amalungiselelo, ngoba unezakhamzimba eziningi namafutha amahle kunezinye izinhlobo zamafutha, ngaphezu kohlobo lwamafutha olumsulwa olunikeza izinzuzo eziningi ku umzimba. Funda kabanzi ngamafutha omnqumo.
Buka le vidiyo elandelayo bese ubona ukuthi yimaphi amafutha angcono kakhulu ongawapheka ngendlela enempilo:
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