Konke Odinga Ukukwazi Ngamafutha Kakhukhunathi

-Delile

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Uma sekuhlushwe ngenxa yokuqukethwe kwayo okunamafutha okugcwele, uwoyela kakhukhunathi unikezwe impilo yesibili njengamafutha (aphefumula!) Anempilo. Futhi ngenkathi ukuwaphuza ngesipuni namanje akuwona umqondo omuhle, nakanjani kufanele ucabangele ukufaka uwoyela ekudleni kwakho.

Yebo, uwoyela kakhukhunathi cishe ungamaphesenti angama-90 amafutha agcwele, kepha akuwona wonke amafutha ahleliwe alinganayo. "Amafutha agcwele uwoyela kakhukhunathi ikakhulukazi i-lauric acid, i-acid enezinsimbi ezigcwele ezigcwele ezinomthelela ongathathi hlangothi empilweni yenhliziyo uma kuqhathaniswa namafutha agcwele amakhethini amade atholakala enyameni nasemikhiqizweni yobisi," kusho uWendy Bazilian, RD, umbhali we I-SuperFoodsRx Diet.

Lokhu kunengqondo ukubheka izakhamizi zezizwe ezidla inani elikhulu lemikhiqizo kakhukhunathi, njengeSri Lanka, zinezinga eliphansi lesifo senhliziyo kunabaseMelika. Olunye ucwaningo luye lwasikisela ukuthi uwoyela kakhukhunathi ungathuthukisa ngokumangazayo izinombolo ze-cholesterol ngokuvuselela ama-enzyme emzimbeni lawo mafutha wokuwohloka.

I-Bazilian yengeza ukuthi amafutha we-chain-medium ahlanganiswa kalula emandleni esibindi, okusho ukuthi kungenzeka angabi namathuba amancane okugcinwa njenge-padding eyengeziwe emathangeni akho uma ugcina ama-calories akho onke. "Kufika ku-1 kuye ku-2 wezipuni zamafutha kakhukhunathi ngosuku, kuya ngezidingo zekhalori ngalinye, kungaba ukwengeza okunempilo nokuhlwabusayo ekudleni kwakho lapho kushintshwa amanye amakhalori angenampilo," kusho uBazilian."Kodwa ungakholelwa ukuthi ukuxubana nje nokwengeza uwoyela kakhukhunathi ekudleni kwakho kungakusiza uchithe inqwaba yamafutha omzimba."

Ubufakazi obengeziwe bokuthi uwoyela kakhukhunathi uwusengezo esiwusizo ku-pantry yakho: I-Lauric acid ibonakala inezindawo zokulwa namagciwane, futhi ucwaningo lubonisa ukuthi amafutha asezindaweni ezishisayo (ikakhulukazi ama-virgin) aqukethe inqwaba yama-antioxidants angasiza ekukhipheni lawo ma-cell alimazayo mahhala. ama-radicals okucatshangwa ukuthi asheshisa ukuguga nezifo. Ngaphezulu, uwoyela kakhukhunathi ubuye umswakama omkhulu wesikhumba.

Ungayikhetha Kanjani Amafutha Kakhukhunathi

Uwoyela kakhukhunathi obhalwe ukuthi "virgin" noma "extra virgin" ukhishwa enyameni kakhukhunathi kusetshenziswa izindlela ezibucayi njengokucindezela amakhaza. "Lolu hlobo lwamafutha luzoba nama-antioxidants amaningi kanye nephunga elinamandla likakhukhunathi nephunga," kusho u-Bazilian. Ilungele iqoqo lama-brownies noma i-curry enephunga elimnandi.

Awukulungele ukuya loco for coco flavour? Zama uwoyela kakhukhunathi ocwengileko (kwesinye isikhathi ubhalwe ukuthi "ucindezele umthengisi"), obuye ucutshungulwe ukuze ube nokunambitheka okungathathi hlangothi nephunga. Amafutha kakhukhunathi acolisisiwe anephuzu eliphakeme lentuthu kune-virgin, ngakho-ke u-Bazilian uthi ungayisebenzisela ukupheka ukushisa okuphezulu okufana nokuthosa noma uma wenza izitsha ezinjengamaqanda aphehliwe futhi ungafuni ukuthi zinambitheke njengeholide lolwandle. . Kepha uncoma ukuthi ucwaninge ngemikhiqizo eku-inthanethi ukuthola okugwema ukusebenzisa amakhemikhali anokhahlo ukucwenga uwoyela wabo kakhukhunathi.

Izinguqulo zombili ezicindezelwe futhi ezicindezelwa kakhulu zinempilo eshalofini ende (cishe iminyaka emibili ngaphandle kwesiqandisisi), okusho ukuthi kunokukhathazeka okuncane ngoyela kakhukhunathi ohamba kahle kunokuba kunamafutha abucayi kakhulu anjengefilakisi noma uwoyela we-olive ongeyona intombi.

Izindlela Ezinhle Zokupheka Ngamafutha Kakhukhunathi

Uwoyela kakhukhunathi unokusetshenziswa okuhlukahlukene ekhishini. Faka ukuvutha okushisayo kulokhu kudla okuyisithupha.

1. Izimpahla ezibhakiwe: Ngenxa yokuthi ibekezelela amazinga okushisa aphakeme, uwoyela kakhukhunathi uyisikhundla esiphawulekayo sebhotela, ukufinyeza, noma amanye amafutha emifino ezindaweni zokupheka ezifanelekile zikaPaleo. Ama-Scones, amakhekhe, ama-muffin, ama-brownies, namakhukhi azoba nokukhanya ongeke wakuthola nebhotela.

Njengoba iqinile ekamelweni lokushisa, uwoyela kakhukhunathi udinga ukuncibilika ngaphambi kokusetshenziswa ekubhakeni okuningi. Ukuze wenze kanjalo, mane ubeke imbiza endishini noma epanini ngamanzi ashisayo bese uhlala imizuzu embalwa. Uma uyixuba nanoma yiziphi izithako ezibandayo, qiniseka ukuthi uvusa uwoyela ngokushesha ukuze ungaqinisi futhi wenze ama-clumps. Ngendlela yayo eqinile, uwoyela kakhukhunathi usebenza ngokugqamile njengenketho engenalo ubisi kuzindlela zokupheka lapho usika khona ibhotela eliqinile noma ufinyeze ube izithako ezomile, njengama-pie crusts.

Ngokuvamile ungafaka uwoyela kakhukhunathi eyodwa-for-one ngebhotela noma amanye amafutha ekuphekeni zokupheka, noma ungahle uthande ukwengeza udeshi owengeziwe noma amabili wanoma iluphi uketshezi iresiphi yakho ekudingayo ukukhokhela umswakama owengeziwe ibhotela eliboleka izimpahla ezibhakiwe . Ungafaka futhi uhhafu webhotela kawoyela kakhukhunathi ukukhawulela noma yikuphi ukunambitheka kukakhukhunathi. (Akunasidingo sokulungisa okunye kulokhu.)

2. IGranola: Yamukela i-hippie yakho yangaphakathi bese ubhaka amaqoqo e-granola eyenziwe ngokwenza uwoyela kakhukhunathi, oletha iphunga elingenakuphikiswa kuma-oats akho namantongomane. Ngenkathi amanye amafutha wemifino namantongomane e-oxidize emazingeni okushisa aphakeme, okuholela ekunambithekeni "okuvaliwe" kanye nezinzuzo ezingaba mbalwa zezempilo, uwoyela kakhukhunathi ungamelana nokuvutha kwesithando sakho se-ovini kungalimazi.

3. Imifino egazingiwe: Ngokuzayo lapho uthosa inqwaba yemifino ebusika enenhliziyo efana ne-butternut squash, ubhatata, ama-beet, noma i-rutabaga, zama ukuwaphonsa ngenhlanganisela kawoyela kakhukhunathi, ijusi kalamula, i-thyme noma i-rosemary, usawoti kanye nopelepele ukuze kukhange umbono kakhukhunathi.

I-Popcorn: Lawo ma-kernels aphuma kahle kakhulu lapho ewa epanini eligcwele isipuni samafutha kakhukhunathi, lawa mafutha angase abe into engcono kakhulu engenzeka kuma-popcorn kusukela ku-microwave.

5. Amabhotela enati: Qeda iprosesa yokudla bese ugaya ndawonye izinkomishi ezi-2 zamantongomane njengama-alimondi, ama-pecans, noma ama-cashews anezipuni eziyi-2 zikawoyela kakhukhunathi kuze kube bushelelezi nobuthongo. Njengoba ungakwazi ukwenza ngokwezifiso iqoqo ngalinye ngokungeza uju, isiraphu ye-maple, isinamoni, imbewu yefilakisi, noma ikhofi eligayiwe, ungase ungaphinde uthenge ibhotela lamantongomane.

6. UMayo: Uma isizini ye- Umpheki ophezulu uyalunywa ukuze ugone inner Julia Child yakho, zama ukujikijela imayonnaise yakho. Kodwa ukuze ujike, uthele ngamafutha omnqumo uhhafu kanye namafutha kakhukhunathi ancibilikisiwe.

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