Amavuta ya Olive n'indimu: Inyungu, imikoreshereze, hamwe na resept

Intangiriro

Amavuta ya elayo n'indimu nibyingenzi mubikoni byo hirya no hino ku isi, ntibihesha agaciro gusa uburyohe bwihariye ahubwo binagirira akamaro ubuzima bwiza. Iyo uhujwe, ibyo bikoresho birema imbaraga zombi zongera uburyohe nimirire. Iyi ngingo irasesengura ibyiza byubuzima bwamavuta ya elayo nindimu, irasesengura ingaruka zabyo, kandi itanga inama zifatika hamwe nibisubizo byo kubishyira mumirire yawe.

Inyungu zubuzima bwamavuta ya Olive

Umwirondoro

Amavuta ya elayo, cyane cyane amavuta yumwelayo adasanzwe (EVOO), akungahaye ku binure byuzuye, bifatwa nkibinure byumutima. Irimo kandi antioxydants nyinshi, harimo vitamine E na polifenol. Izi ntungamubiri zigira uruhare mu mavuta ya elayo nk'ibuye rikomeza imfuruka y'ibiryo bya Mediterane, bizwi cyane ku buzima.

Ubuzima bwumutima

Imwe mu nyungu zizwi cyane zamavuta ya elayo ningaruka nziza ku buzima bwumutima. Amavuta ya monounsaturated mumavuta ya elayo afasha kugabanya urugero rwa cholesterol ya lipoprotein (LDL) nkeya, bakunze kwita cholesterol "mbi". Ibi birashobora kugabanya ibyago byo kurwara umutima ndetse nubwonko. Byongeye kandi, amavuta ya elayo polifenole yerekanwe kugabanya umuriro no kunoza imikorere ya endoteliyale, bikomeza gushyigikira ubuzima bwumutima.

Kurwanya Kurwanya

Amavuta ya elayo arimo oleocanthal, uruvange rufite ingaruka zo kurwanya inflammatory zisa n'iz'ibuprofen. Kunywa amavuta ya elayo buri gihe birashobora gufasha kugabanya ibimenyetso byerekana umuriro mu mubiri, bigira akamaro mubihe nka arthritis nizindi ndwara ziterwa no gutwika.

Ubuzima bwigifu

Amavuta ya elayo nayo afite akamaro kuri sisitemu yo kurya. Byagaragaye ko bifite ingaruka zoroheje zoroshye, zishobora gufasha mumitsi isanzwe. Byongeye kandi, ibinure bizima mumavuta ya elayo birashobora kongera kwinjiza vitamine nintungamubiri zintungamubiri nintungamubiri, bigafasha ubuzima bwigifu muri rusange.

Ubuzima bwuruhu

Antioxidant hamwe nubushuhe bwamavuta ya elayo bituma ihitamo neza kubuvuzi bwuruhu. Irashobora kunoza uruhu rworoshye, kugabanya ibimenyetso byo gusaza, no gutanga hydration. Vitamine E mu mavuta ya elayo irinda uruhu kwangirika kwa okiside, bigatera ubusore.

Inyungu zubuzima bwindimu

Umwirondoro

Indimu ni imbuto za calorie nkeya zuzuye vitamine C, antioxydants, hamwe na fibre y'ibiryo. Ibirimo vitamine C nyinshi byongera ubudahangarwa bw'umubiri kandi bigatera uruhu rwiza. Indimu kandi itanga urutonde rwa flavonoide na phytonutrients bigira uruhare mubuzima bwabo.

Inkunga ya Sisitemu

Vitamine C ni ingenzi mu mikorere y'umubiri. Ifasha mu kongera umusaruro w'uturemangingo tw'amaraso yera, ari ngombwa mu kurwanya indwara. Kunywa indimu buri gihe birashobora gufasha gukomeza sisitemu yubudahangarwa no kugabanya ubukana bw ibicurane nizindi ndwara.

Ubuzima bwigifu

Indimu ifasha mu igogora mu kongera umusaruro w umutobe wigifu na bile. Ifite kandi ingaruka zoroheje zo kuvura indwara, zishobora gufasha kwangiza no guteza imbere igogorwa ryiza. Kunywa amazi yindimu mugitondo nuburyo buzwi bwo gutangira sisitemu yumubiri.

Ubuzima bwuruhu

Vitamine C mu ndimu igira uruhare runini mu musaruro wa kolagen, ni ngombwa mu gukomeza uruhu rukomeye kandi rukomeye. Byongeye kandi, antioxydants mu ndimu ifasha kurwanya radicals yubuntu, kugabanya isura yiminkanyari no kunoza imiterere yuruhu muri rusange.

Gucunga ibiro

Indimu ikunze gushyirwa muri gahunda yo gucunga ibiro kubera uruhare rwayo muri metabolism no gusya. Acide yindimu irashobora gufasha kurwanya ubushake bwo kurya no kugabanya irari. Ifasha kandi mubikorwa byo kwangiza, bishobora gufasha kugabanya ibiro.

Inyungu Zihuriweho Amavuta ya Olive n'indimu

Ingaruka zo Guhuza

Iyo uhujwe, amavuta ya elayo n'indimu byongera inyungu zubuzima. Amavuta meza mumavuta ya elayo afasha umubiri gukuramo vitamine zishushe hamwe na antioxydants iboneka mu ndimu. Ihuriro ryerekana inyungu zubuzima bwibintu byombi, biteza imbere ubuzima bwiza muri rusange.

Imbaraga za Antioxydeant

Amavuta ya elayo n'indimu byombi bikungahaye kuri antioxydants, ifasha kurwanya stress ya okiside no kurinda selile kwangirika. Antioxydants mu mavuta ya elayo, nka polifenole, ikorana na vitamine C na flavonoide mu ndimu kugirango itange imbaraga zikomeye zo kurwanya radicals yubuntu.

Kurya no Kurya

Inzira zo Kwinjiza Amavuta ya Olive n'indimu mubiryo byawe

Imyambarire n'amasosi

Gukora imyambarire yoroshye hamwe nisosi nuburyo bwiza cyane bwo kwinjiza amavuta ya elayo nindimu mubiryo byawe. Gerageza gukora vinaigrette isanzwe hamwe nibice 3 byamavuta ya elayo kugeza igice cyumutobe windimu, ushizemo umunyu, urusenda, no gukoraho sinapi. Iyi myambarire itandukanye irashobora gukoreshwa kuri salade, imboga zokeje, cyangwa nka marinade.

Guteka no Guteka

Amavuta ya elayo n'indimu birashobora kuzamura ibiryo bitandukanye. Koresha amavuta ya elayo nk'ifatizo ryo gutekesha imboga cyangwa nk'igitonyanga hejuru y'inyama zasye. Indimu zest n'umutobe byongeramo uburyohe bushya, tangy kubintu bitetse nka keke na kuki. Kugirango uhindure Mediterane, gerageza ukoreshe indimu n'amavuta ya elayo mumasahani ya makaroni cyangwa inkoko ikaranze.

Ibinyobwa n'ibinyobwa

Amavuta ya elayo yashizwemo n'indimu arashobora kuba agarura ubuyanja. Ongeramo umutobe w indimu hamwe nigitonyanga cyamavuta ya elayo mumazi kugirango unywe amazi meza kandi afite intungamubiri. Urashobora kandi gukora indimu n'amavuta ya elayo uhuza umutobe windimu, amavuta ya elayo, epinari, numuneke.

Ibiryo biryoshye biranga amavuta ya elayo n'indimu

Imyambarire ya salade

Indimu ya kera Vinaigrette:

Kuvanga 1/4 igikombe cyamavuta yumwelayo adasanzwe hamwe nibiyiko 2 byumutobe windimu ukonje. Ongeramo ikiyiko 1 cya sinapi ya Dijon, agacupa k'umunyu, hamwe na peporo yumukara. Shyira kugeza emulisile hanyuma ukore hejuru yicyatsi kivanze.

Imyambarire ya Mediterane:

Huza 1/3 igikombe cyamavuta ya elayo hamwe na 1/4 cyumutobe windimu, ikiyiko 1 cya oregano yacaguwe, hamwe na tungurusumu 1 yacaguwe. Shiramo umunyu na pisine kugirango biryohe. Uku kwambara byombi hamwe na salade yubugereki cyangwa imboga zasye.

Marinades

Indimu n'ibimera Marinade y'inkoko:

Kuvanga igikombe cya 1/4 cyamavuta ya elayo, ibiyiko 2 byumutobe windimu, ikiyiko 1 cya rozari yaciwe, hamwe na tungurusumu yacaguwe 1. Hindura amabere yinkoko byibuze iminota 30 mbere yo gusya.

Indimu n'amavuta ya Olive Marinade y'amafi:

Komatanya ibiyiko 3 by'amavuta ya elayo hamwe n'ibiyiko 2 by'umutobe w'indimu, ikiyiko 1 cya dill yaciwe, hamwe n'umunyu. Hindura amafi yuzuye muminota 15-20 mbere yo guteka cyangwa gusya.

Ibyokurya nyamukuru

Inkoko zokeje hamwe n'indimu n'amavuta ya Olive:

Siga inkoko yose hamwe n'ibiyiko 2 by'amavuta ya elayo, umutobe windimu 1, hamwe nuruvange rwa thime na rozari. Kotsa mu ziko ryashyutswe kuri 375 ° F (190 ° C) mu masaha 1-1.5, cyangwa kugeza inkoko ari zahabu igatekwa.

Indimu n'Ibimera Pasta:

Teka amakariso ukurikije amabwiriza ya paki. Mubuhanga bunini, shyushya ibiyiko 2 byamavuta ya elayo hanyuma utekeshe tungurusumu 2 zometse kugeza bihumura. Tera hamwe na makaroni yatetse, ibiyiko 2 byumutobe windimu, hamwe na peteroli nshya yaciwe.

Ibyokurya

Cake yamavuta ya elayo:

Shyushya ifuru kugeza kuri 350 ° F (175 ° C). Mu isahani, shyira hamwe igikombe 1 cy'ifu, 1/2 cy'isukari, 1/2 cy'amavuta ya elayo adasugi, 1/4 cy'umutobe w'indimu, n'amagi 2. Suka mu isafuriya yamavuta hanyuma uteke muminota 25-30. Reka akonje mbere yo gutanga.

Inama zo guhitamo no kubika amavuta ya elayo n'indimu

Guhitamo Amavuta meza ya elayo

Mugihe uhitamo amavuta ya elayo, shakisha andi mavuta yumwelayo adasukuye, aribwo bwiza cyane kandi butunganijwe neza. Hitamo amavuta abitswe mumacupa yikirahure yijimye kugirango urinde urumuri, hanyuma urebe itariki yo gusarura kuri label kugirango ushya.

Guhitamo Indimu Nshya

Hitamo indimu zikomeye kandi zifite uruhu rwerurutse, rwumuhondo. Irinde indimu zifite inenge cyangwa isura itagaragara. Indimu nshya igomba kumva iremereye kubunini bwayo, byerekana umutobe mwinshi.

Inama zo kubika

Bika amavuta ya elayo ahantu hakonje, hijimye kugirango wirinde okiside. Koresha mumezi atandatu ufunguye uburyohe bwiza. Indimu irashobora kubikwa mubushyuhe bwicyumba icyumweru cyangwa muri firigo mugihe cyukwezi.

Umwanzuro