Man zaitun da Lemun tsami: fa'idodi, amfani, da girke-girke

Man zaitun da lemosu ne kayan abinci na abinci a duk faɗin duniya, waɗanda aka ba su daraja ba kawai don dandano na musamman ba har ma da ban sha'awaamfanin lafiya. Lokacin da aka haɗa su, waɗannan sinadaran suna haifar da duo mai ƙarfi wanda ke haɓaka dandano da abinci mai gina jiki. Wannan labarin yana zurfafa cikin fa'idodin kiwon lafiya na man zaitun da lemun tsami, yana bincika tasirin haɗin gwiwa, kuma yana ba da shawarwari masu amfani da girke-girke don haɗa su cikin abincinku.

Amfanin Man Zaitun Lafiya

Bayanan Gina Jiki

Man zaitun, musamman ma karin budurci man zaitun (EVOO), yana da wadata a cikin kitse masu yawa, waɗanda ake la'akarimasu lafiyan zuciya. Har ila yau, yana ƙunshe da dukiya na antioxidants, ciki har dabitamin Eda kuma polyphenols. Waɗannan abubuwan gina jiki suna ba da gudummawa ga matsayin man zaitun a matsayin ginshiƙi naAbincin Bahar Rum, sananne saboda fa'idodin kiwon lafiya.

Lafiyar Zuciya

Ɗaya daga cikin fa'idodin man zaitun da aka fi yin bikin shine ingantaccen tasirin sa akan lafiyar zuciya. Fat ɗin monounsaturated a cikin man zaitun yana taimakawa rage ƙarancin ƙarancin lipoprotein (LDL) cholesterol matakan, galibi ana kiransa "mummunan" cholesterol. Wannan zai iyarage haɗarin cututtukan zuciya da bugun jini. Bugu da ƙari, an nuna polyphenols na man zaitun don rage kumburi da inganta aikin endothelial, yana kara tallafawa lafiyar zuciya.

Kayayyakin Anti-mai kumburi

Man zaitun ya ƙunshi oleocanthal, wani fili wanda ke da tasirin maganin kumburi irin na ibuprofen. Yin amfani da man zaitun na yau da kullum zai iya taimakawa wajen rage alamun kumburi a cikin jiki, wanda ke da amfani ga yanayi irin su arthritis da sauran sucututtuka masu kumburi.

Lafiyar narkewar abinci

Man zaitun kuma yana da amfani ga tsarin narkewar abinci. An samo shi yana da sakamako mai laushi mai laushi, wanda zai iya taimakawa a cikin motsi na hanji na yau da kullum. Bugu da ƙari kuma, lafiyayyen kitse a cikin man zaitun na iya haɓaka sha na bitamin da abubuwan gina jiki masu narkewa mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai) da kuma abubuwan gina jiki, yana tallafa wa lafiyar jiki gaba ɗaya.

Lafiyar Fata

A antioxidant da moisturizing Properties na man zaitun sanya shi kyakkyawan zabi ga fata. Ze iyainganta fata elasticity, rage alamun tsufa, da samar da ruwa. Vitamin E a cikin man zaitun yana kare fata daga lalacewar iskar oxygen, yana inganta bayyanar matasa.

Amfanin Lemun tsami

Bayanan Gina Jiki

Lemon 'ya'yan itace ne mai ƙarancin kalori cike da bitamin C, antioxidants, da fiber na abinci. Babban abun ciki na bitamin C yana ƙarfafa tsarin rigakafi kuma yana inganta lafiyar fata. Har ila yau, lemon tsami yana samar da nau'in flavonoids da phytonutrients masu taimakawa ga lafiyar su.

Tallafin Tsarin rigakafi

Vitamin Cyana da mahimmanci ga aikin rigakafi. Yana taimakawa wajen samar da farin jini, wadanda suke da mahimmanci wajen yaki da cututtuka. Yin amfani da lemun tsami a kai a kai na iya taimakawa wajen kiyaye tsarin garkuwar jiki da kuma rage tsananin mura da wasu cututtuka.

Lafiyar narkewar abinci

Lemon yana taimakawa wajen narkewa ta hanyar kara samar da ruwan 'ya'yan itace masu narkewa da bile. Har ila yau yana da tasirin diuretic mai laushi, wanda zai iya taimakawa tare da detoxification da inganta narkewar abinci. Shan ruwan lemun tsami da safe hanya ce da ta shahara wajen fara tsarin narkewar abinci.

Lafiyar Fata

Vitamin C a cikin lemun tsami yana taka muhimmiyar rawa wajen samar da collagen, wanda yake da mahimmancikiyaye fata fata da elasticity. Bugu da ƙari, magungunan antioxidants a cikin lemun tsami suna taimakawa wajen yaki da radicals kyauta, rage bayyanar wrinkles da kuma inganta yanayin fata gaba ɗaya.

Gudanar da Nauyi

Yawancin lokaci ana haɗa lemon tsami a cikin tsare-tsaren kula da nauyi saboda rawar da yake takawa a cikin metabolism da narkewa. Yawan acidity na lemun tsami zai iya taimakawa wajen sarrafa ci da rage sha'awar. Hakanan yana taimakawa a cikin tsarin detoxification, wanda zai iya taimakawa cikin asarar nauyi.

Hadin Amfanin Man Zaitun Da Lemo

Tasirin Haɗin kai

Idan aka hada man zaitun da lemun tsami suna kara wa juna fa'idar lafiyar juna. Lafiyayyen kitse da ke cikin man zaitun na taimaka wa jiki wajen sha bitamin da masu narkewa da kitse da ake samu a cikin lemo. Wannan haɗin gwiwa yana haɓaka fa'idodin kiwon lafiya na abubuwan sinadaran biyu, yana haɓaka lafiyar gaba ɗaya.

Antioxidant Power

Dukansu man zaitun da lemun tsami suna da wadata a cikin antioxidants, waɗanda ke taimakawa wajen magance damuwa da kuma kare kwayoyin halitta daga lalacewa. Abubuwan antioxidants a cikin man zaitun, irin su polyphenols, suna aiki tare da bitamin C da flavonoids a cikin lemun tsami don ba da kariya mai ƙarfi daga radicals kyauta.

Digestive da Detoxification

Haɗin man zaitun da lemun tsami yana tallafawa lafiyar narkewar abinci da kuma kawar da gubobi. Hanyoyin shafawa na man zaitun, wanda aka haɗa tare da ikon lemun tsami don haɓaka samar da bile, yana haifar da taimakon narkewar abinci wanda zai iya taimakawa wajen tsaftace hanta da inganta aikin hanji.

Hanyoyin Hada Man Zaitun da Lemo A Cikin Abincinku

Tufafi da miya

Ƙirƙirar riguna masu sauƙi da miya ita ce kyakkyawar hanya don haɗa man zaitun da lemun tsami a cikin abincinku. Gwada yin classic vinaigrette tare da man zaitun sassa 3 zuwa kashi 1lemun tsami ruwan 'ya'yan itace, yaji dagishiri,barkono, da tabawa na mustard. Ana iya amfani da wannan miya mai mahimmanci a kan salads, gasasshen kayan lambu, ko a matsayin marinade.

Dafa abinci da yin burodi

Man zaitun da lemun tsami na iya haɓaka jita-jita iri-iri. Yi amfani da man zaitun a matsayin tushe don yayyafa kayan lambu ko a matsayin ɗigo a kan gasasshen nama. Lemon zest da ruwan 'ya'yan itace suna ƙara ɗanɗano mai ɗanɗano mai daɗi ga kayan da aka gasa kamar biredi da kukis. Don karkatar da Bahar Rum, gwada amfani da lemun tsami da man zaitun a cikin abincin taliya ko gasasshen kaza.

Abin sha da Abin sha

Man zaitun da aka haɗa da lemun tsami zai iya zama ƙari mai daɗi ga nakuabubuwan sha. Ƙara ruwan 'ya'yan itace lemun tsami da ɗigon man zaitun a cikin ruwa don shayar da ruwa mai gina jiki. Hakanan zaka iya ƙirƙirar lemun tsami da man zaitun ta hanyar haɗa ruwan 'ya'yan itace lemun tsami, man zaitun, alayyafo, da ayaba.

Girke-Girke Masu Dadi Tare da Man Zaitun da Lemo

Tufafin Salati

Classic Lemon Vinaigrette:

Mix 1/4 kofin karin budurwa man zaitun tare da cokali 2 na ruwan 'ya'yan lemun tsami da aka matse. Ƙara teaspoon 1 na mustard Dijon, gishiri kaɗan, da dash na barkono baƙi. Whisk har sai emulsified da kuma bauta wa gauraye ganye.

Tufafin Rum:

Hada 1/3 kofin man zaitun da 1/4 kofin ruwan lemun tsami, cokali 1 na yankakken sabo oregano, da minced tafarnuwa albasa. Season da gishiri da barkono dandana. Wannan suturar ta dace daidai da salads na Girkanci ko gasasshen kayan lambu.

Marinades

Lemon da Ganye Marinade ga kaza:

A haxa man zaitun kofi 1/4, ruwan lemun tsami cokali 2, yankakken Rosemary cokali 1, da tafarnuwa minced 1. Ki jika nonon kaji na akalla mintuna 30 kafin a gasa.

Lemun tsami da Man Zaitun Marinade don Kifi:

A hada man zaitun cokali 3 da ruwan lemun tsami cokali 2 da yankakken dill cokali daya da gishiri kadan. Marinate fillet ɗin kifi na minti 15-20 kafin yin burodi ko gasa.

Babban jita-jita

Gasasshen Kaza Da Lemun tsami Da Man Zaitun:

A shafa kajin gaba daya da man zaitun cokali 2, ruwan lemon tsami guda daya, da hadin thyme da rosemary. Gasa a cikin tanda da aka rigaya a 375 ° F (190 ° C) na tsawon sa'o'i 1-1.5, ko har sai kajin ya zama zinari kuma an dafa shi.

Lemun tsami da Taliya:

Cook taliya bisa ga umarnin kunshin. A cikin babban skillet, zafi cokali 2 na man zaitun da kuma yayyafa 2 minced tafarnuwa cloves har sai m. Yi jifa dadafaffen taliya, 2 cokali na lemun tsami ruwan 'ya'yan itace, da yankakken sabo ne faski.

Nasiha don Zaba da Ajiye Man Zaitun da Lemun tsami

Zabar Man Zaitun Mai Inganci

Lokacin zabar man zaitun, nemi man zaitun na budurwa, wanda shine mafi inganci kuma mafi ƙarancin sarrafawa. Zaɓi mai da aka adana a cikin kwalabe masu duhu don kariya daga haske, kuma duba ranar girbi akan alamar don sabo.

Zabar Sabbin Lemo

Zabi lemo masu ƙarfi kuma suna da fata mai haske, rawaya. A guji lemo mai lahani ko siffa. Sabbin lemons yakamata suyi nauyi don girmansu, yana nuna babban abun ciki na ruwan 'ya'yan itace.

Tukwici Ajiya

Ajiye man zaitun a wuri mai sanyi, duhu don hana oxidation. Yi amfani a cikin watanni shida da buɗewa don mafi kyawun dandano. Ana iya adana lemun tsami a cikin daki na tsawon mako guda ko a cikin firiji har tsawon wata guda.Nau'in bakin karfe mai dispenserskamar wannan ya dace don adana man zaitun kuma yana da sauƙin amfani ba tare da digo ba.

Kammalawa

Man zaitun da lemun tsami ba kawai iri-iri ba ne a cikin kicin amma kuma suna ba da fa'idodi masu yawa na lafiya. Haɗa waɗannan sinadarai a cikin abincinku na iya haɓaka dandano yayin tallafawa lafiyar zuciya, narkewa, da kula da fata. Ta hanyar gwaji tare da girke-girke da amfani iri-iri, za ku iya jin daɗin haɗin haɗin man zaitun da lemun tsami ta hanyoyi masu daɗi da gina jiki.

Gwada girke-girke da shawarwarin da aka bayar don yin amfani da mafi yawan waɗannan abubuwan haɓaka kiwon lafiya da haɓaka abubuwan da kuke dafa abinci.