Murugo
Amavuta ya elayo atanga inyungu zidasanzwe - iyo uhisemo neza. Wige byose kubyerekeye amavuta ya elayo kuva kumusaruro kugeza gukoreshwa hamwe nubuyobozi bwuzuye. Menya uburyo bwo gutoranya amavuta ya elayo meza kandi byoroshye kugenzura ibice.
Amavuta ya Olive ni iki?
Amavuta ya elayo aturuka ku gukanda imyelayo, imbuto zibyibushye inyuma yibi bikoresho bya Mediterane. Gukonjesha gukonje nta miti igumana amavuta ya elayo. Amavuta yumwelayo adasanzwe afite uburyohe bwinshi na antioxydants.
Kuki Ukoresha Amavuta ya Elayono?
Ibinure byuzuye mumavuta ya elayo biteza imbere ubuzima bwumutima mugenzura cholesterol ya LDL numuvuduko wamaraso. Amavuta ya Olive kandi yongerera calcium kumagufa akomeye kandi arimo vitamine E kugirango igaburire uruhu numusatsi. Ubwinshi bwayo butuma bambara neza, kwibiza, gutekesha, nibindi byinshi.
Guhitamo Amavuta meza ya elayo
Hitamo amavuta ya elayo mubatunganya ibicuruzwa nk'Ubutaliyani, Espagne, n'Ubugereki kugirango ube mwiza. Reba acide iri munsi ya 0.8 hamwe nibinure byinshi bidahagije hagati ya 55-83%. Uburyohe bworoshye, pepper nkeya hamwe nibisobanuro byimbuto nabyo byerekana gushya. Irinde amavuta ya elayo hamwe namavuta yo munwa cyangwa impumuro idasanzwe.
Inama zo kubika
Bika amavuta ya elayo kure yumucyo nubushyuhe, kuko guhura byangiza ibice. Gutanga icupa ryijimye ryijimye hamwe na kashe ifunze. Firigo ifasha kongera igihe gishya imaze gufungura. Urashobora rero guhitamo ikibindi cyamavuta gifite ubushobozi bukwiye ukurikije umubare wabantu mumuryango wawe.
Gukoresha Amavuta ya Elayono
Uburyo bwo Gukora:
Kunyunyuza amavuta ya elayo yisugi hejuru yibibabi, imyambarire, imigati nibiryo byuzuye. Bika amavuta ya elayo asanzwe kugirango abike neza. Gukaranga cyane byangiza intungamubiri zamavuta ya elayo, hitamo rero amavuta ya avoka adashobora guhangana nubushyuhe.
Ibindi Byakoreshejwe:
Iyo wogeje umusatsi, ongeramo ibitonyanga bike byamavuta ya elayo mukibaya cyamazi, birashobora gutuma umusatsi woroshye kandi urabagirana, amavuta ya elayo akungahaye kuri vitamine E irashobora kubuza umusatsi guhinduka umuhondo no gutandukana.
Iyo mu bwogero bushobora kandi kongeramo ibitonyanga byamavuta ya elayo, birashobora kugufasha gukuraho umunaniro, gukomeza kumara igihe kirekire bishobora gutuma uruhu rutobora kandi rukaba rworoshye.
Kugenzura ibice
OMS irasaba kugabanya amavuta kuri 25g buri munsi, bityo rero ushore imari mu bipimo byerekana ibimenyetso. Urutonde rwa Chinagama rugenda rufite ibipimo bigufasha gusuka neza amavuta ya elayo mugihe uzamura uburyo bwigikoni cyawe.
Niba ushaka kumenya byinshi, urashobora gusomaNigute ushobora guhitamo amavuta meza yo guteka neza kugirango uteke neza.
Kanda hano kugirango ubone byinshiinama zo mu gikoni.
Igihe cyo kohereza: Ugushyingo-09-2023