Mafuta a Azitona ndi Ndimu: Ubwino, Ntchito, ndi Maphikidwe

Mawu Oyamba

Mafuta a azitona ndi mandimu ndizofunika kwambiri m'makhitchini padziko lonse lapansi, zomwe zimayamikiridwa osati chifukwa cha kununkhira kwawo kosiyana komanso chifukwa cha thanzi lawo. Zikaphatikizidwa, zosakaniza izi zimapanga mphamvu ziwiri zomwe zimawonjezera kukoma ndi zakudya. Nkhaniyi ikufotokoza za ubwino wa mafuta a azitona ndi mandimu paumoyo, ikuwunika momwe amagwirira ntchito, ndipo imapereka malangizo othandiza komanso maphikidwe oti muwaphatikize muzakudya zanu.

Ubwino wa Mafuta a Azitona pa Thanzi

Mbiri Yazakudya

Mafuta a azitona, makamaka mafuta owonjezera a azitona (EVOO), ali ndi mafuta ambiri a monounsaturated, omwe amatengedwa ngati mafuta opatsa thanzi. Mulinso ma antioxidants ambiri, kuphatikiza vitamini E ndi ma polyphenols. Zakudya zimenezi zimathandiza kuti mafuta a azitona akhale mwala wapangodya wa zakudya za ku Mediterranean, zomwe zimatchuka chifukwa cha thanzi.

Thanzi la Mtima

Chimodzi mwazabwino zodziwika bwino za mafuta a azitona ndikuthandizira kwake paumoyo wamtima. Mafuta a monounsaturated mu mafuta a azitona amathandizira kuchepetsa kuchuluka kwa cholesterol yotsika kachulukidwe ka lipoprotein (LDL), yomwe nthawi zambiri imatchedwa cholesterol "yoyipa". Izi zimachepetsa chiopsezo cha matenda a mtima ndi sitiroko. Kuphatikiza apo, ma polyphenols amafuta a azitona awonetsedwa kuti amachepetsa kutupa ndikuwongolera magwiridwe antchito a endothelial, kupititsa patsogolo thanzi la mtima.

Anti-Inflammatory Properties

Mafuta a azitona ali ndi oleocanthal, mankhwala omwe ali ndi zotsutsana ndi zotupa zofanana ndi za ibuprofen. Kugwiritsa ntchito mafuta a azitona nthawi zonse kungathandize kuchepetsa zizindikiro zotupa m'thupi, zomwe zimapindulitsa pamikhalidwe monga nyamakazi ndi matenda ena otupa.

Digestive Health

Mafuta a azitona amapindulitsanso m'mimba. Zapezeka kuti zimakhala ndi mankhwala ofewetsa thukuta pang'ono, omwe amatha kuthandizira kusuntha kwamatumbo pafupipafupi. Kuphatikiza apo, mafuta athanzi m'mafuta a azitona amatha kupititsa patsogolo kuyamwa kwa mavitamini osungunuka mafuta ndi michere, kuthandizira thanzi lamatumbo.

Khungu Health

Mphamvu ya antioxidant ndi moisturizing ya mafuta a azitona imapangitsa kukhala chisankho chabwino kwambiri pakusamalira khungu. Ikhoza kupititsa patsogolo kusungunuka kwa khungu, kuchepetsa zizindikiro za ukalamba, komanso kupereka madzi. Vitamini E mu mafuta a azitona amateteza khungu ku kuwonongeka kwa okosijeni, kulimbikitsa maonekedwe achichepere.

Ubwino wa Ndimu pa Thanzi

Mbiri Yazakudya

Ndimu ndi chipatso chochepa cha calorie chodzaza ndi vitamini C, antioxidants, ndi fiber fiber. Kukhala ndi vitamini C wambiri kumalimbitsa chitetezo cha mthupi komanso kumapangitsa khungu kukhala lathanzi. Mandimu amaperekanso mitundu yambiri ya flavonoids ndi phytonutrients yomwe imathandiza pa thanzi lawo.

Thandizo la Immune System

Vitamini C ndi wofunikira kuti chitetezo cha mthupi chitetezeke. Zimathandizira kupangidwa kwa maselo oyera a magazi, omwe ndi ofunikira polimbana ndi matenda. Kumwa mandimu nthawi zonse kungathandize kuti chitetezo cha mthupi chitetezeke komanso kuchepetsa kuopsa kwa chimfine ndi matenda ena.

Digestive Health

Ndimu imathandizira kugaya chakudya powonjezera kupanga madzi am'mimba ndi bile. Imakhalanso ndi mphamvu yochepetsetsa ya diuretic, yomwe ingathandize kuchotsa poizoni ndi kulimbikitsa chimbudzi chabwino. Kumwa madzi a mandimu m'mawa ndi njira yodziwika bwino yoyambira kugaya chakudya.

Khungu Health

Vitamini C mu mandimu amagwira ntchito yofunika kwambiri pakupanga kolajeni, yomwe ndi yofunikira kuti khungu likhale lolimba komanso kuti likhale lolimba. Kuphatikiza apo, ma antioxidants omwe ali mu mandimu amathandizira kuthana ndi ma free radicals, amachepetsa mawonekedwe a makwinya ndikuwongolera khungu lonse.

Kuwongolera Kulemera

Ndimu nthawi zambiri imaphatikizidwa m'mapulani owongolera kulemera chifukwa cha gawo lake mu metabolism ndi kugaya chakudya. Kuchuluka kwa mandimu kungathandize kuchepetsa chilakolako cha kudya komanso kuchepetsa chilakolako. Zimathandizanso pakuchepetsa thupi, zomwe zingathandize kuchepetsa thupi.

Ubwino Wophatikizana wa Mafuta a Azitona ndi Ndimu

Zotsatira za Synergistic

Akaphatikizidwa, mafuta a azitona ndi mandimu amawonjezera thanzi la wina ndi mnzake. Mafuta athanzi m'mafuta a azitona amathandizira kuti thupi litenge mavitamini osungunuka ndi ma antioxidants omwe amapezeka mu mandimu. Kuphatikiza uku kumakulitsa ubwino wa thanzi la zosakaniza zonse ziwiri, kulimbikitsa thanzi labwino.

Mphamvu ya Antioxidant

Mafuta a azitona ndi mandimu ali ndi ma antioxidants ambiri, omwe amathandiza kuthana ndi kupsinjika kwa okosijeni komanso kuteteza maselo kuti asawonongeke. Ma antioxidants mu mafuta a azitona, monga polyphenols, amagwira ntchito mogwirizana ndi vitamini C ndi flavonoids mu mandimu kuti apereke chitetezo champhamvu ku ma free radicals.

Digestive ndi Detoxification

Njira Zophatikizira Mafuta a Azitona ndi Ndimu muzakudya Zanu

Zovala ndi Sauces

Kupanga mavalidwe osavuta ndi ma sauces ndi njira yabwino kwambiri yophatikizira mafuta a azitona ndi mandimu muzakudya zanu. Yesani kupanga vinaigrette yachikale ndi magawo atatu a azitona ku gawo limodzi la mandimu, wothira mchere, tsabola, ndi kukhudza mpiru. Chovala chosunthikachi chingagwiritsidwe ntchito pa saladi, masamba okazinga, kapena monga marinade.

Kuphika ndi Kuphika

Mafuta a azitona ndi mandimu amatha kukweza mbale zosiyanasiyana. Gwiritsani ntchito mafuta a azitona ngati maziko ophikira masamba kapena ngati kuthira nyama yokazinga. Zest ya mandimu ndi madzi amawonjezera kukoma kwatsopano, kokoma kuzinthu zowotcha monga makeke ndi makeke. Pofuna kupotoza ku Mediterranean, yesani kugwiritsa ntchito mandimu ndi maolivi mu mbale za pasitala kapena nkhuku yokazinga.

Zakumwa ndi Zakumwa

Mafuta a azitona opaka mandimu amatha kukhala chowonjezera chotsitsimula ku zakumwa zanu. Onjezerani madzi a mandimu ndi kudontha kwa mafuta a azitona kumadzi kuti mukhale chakumwa chopatsa thanzi komanso chopatsa thanzi. Mukhozanso kupanga mandimu ndi mafuta a azitona smoothie posakaniza madzi a mandimu, mafuta a azitona, sipinachi, ndi nthochi.

Maphikidwe okoma Okhala ndi Mafuta a Azitona ndi Ndimu

Zovala za saladi

Classic Lemon Vinaigrette:

Sakanizani 1/4 chikho cha mafuta owonjezera a azitona ndi supuni 2 za madzi a mandimu omwe angosindikizidwa kumene. Onjezerani supuni 1 ya mpiru wa Dijon, mchere wambiri, ndi tsabola wakuda. Whisk mpaka emulsified ndi kutumikira pa osakaniza amadyera.

Zovala za Mediterranean:

Phatikizani 1/3 chikho cha mafuta a azitona ndi 1/4 chikho cha mandimu, supuni 1 ya oregano watsopano wodulidwa, ndi 1 minced adyo clove. Nyengo ndi mchere ndi tsabola kuti mulawe. Chovala ichi chimagwirizana bwino ndi saladi zachi Greek kapena masamba okazinga.

Marinade

Marinade a mandimu ndi Herb a Nkhuku:

Sakanizani 1/4 chikho cha mafuta a azitona, supuni 2 za madzi a mandimu, supuni imodzi ya rosemary yodulidwa, ndi 1 minced adyo clove. Sungani mabere a nkhuku kwa mphindi zosachepera 30 musanawotchedwe.

Marinade a mandimu ndi azitona a Nsomba:

Phatikizani supuni 3 za mafuta a azitona ndi supuni 2 za mandimu, supuni imodzi ya katsabola wodulidwa, ndi mchere wambiri. Marinate nsomba za nsomba kwa mphindi 15-20 musanayambe kuphika kapena kuphika.

Zakudya Zazikulu

Nkhuku Wokazinga Ndi Ndimu ndi Mafuta a Azitona:

Pakani nkhuku yonse ndi supuni 2 za mafuta a azitona, madzi a mandimu 1, ndi chisakanizo cha thyme ndi rosemary. Kuwotcha mu uvuni wa preheated pa 375 ° F (190 ° C) kwa maola 1-1.5, kapena mpaka nkhuku ndi golide ndi yophikidwa.

Pasta ya Lemon ndi Herb:

Kuphika pasitala molingana ndi malangizo a phukusi. Mu skillet wamkulu, tenthetsa supuni 2 za mafuta a azitona ndikuphika 2 minced adyo cloves mpaka kununkhira. Thirani ndi pasitala yophika, supuni 2 za mandimu, ndi parsley yodulidwa mwatsopano.

Zakudya Zokoma

Keke ya Mafuta a Lemon:

Preheat uvuni ku 350 ° F (175 ° C). Mu mbale, whisk pamodzi 1 chikho cha ufa, 1/2 chikho cha shuga, 1/2 chikho cha mafuta owonjezera a azitona, 1/4 chikho cha madzi a mandimu, ndi mazira awiri. Thirani mu poto wothira mafuta ndikuphika kwa mphindi 25-30. Siyani kuziziritsa musanayambe kutumikira.

Malangizo Posankha ndi Kusunga Mafuta a Azitona ndi Mandimu

Kusankha Mafuta a Azitona Abwino

Posankha mafuta a azitona, yang'anani mafuta owonjezera a azitona, omwe ndi apamwamba kwambiri komanso osakonzedwa. Sankhani mafuta omwe amasungidwa m'mabotolo agalasi lakuda kuti atetezedwe ku kuwala, ndipo yang'anani tsiku lokolola pa lebulo kuti likhale latsopano.

Kusankha Mandimu Atsopano

Sankhani mandimu olimba komanso okhala ndi khungu lowala, lachikasu. Pewani mandimu okhala ndi zilema kapena mawonekedwe osawoneka bwino. Mandimu atsopano ayenera kumva kulemera chifukwa cha kukula kwake, kusonyeza kuti ali ndi madzi ambiri.

Malangizo Osungirako

Sungani mafuta a azitona m'malo ozizira, amdima kuti mupewe okosijeni. Gwiritsani ntchito mkati mwa miyezi isanu ndi umodzi mutatsegula kuti mumve bwino. Mandimu amatha kusungidwa kutentha kwa mlungu umodzi kapena mufiriji kwa mwezi umodzi.

Mapeto