Mafuta eOlive uye Lemon: Mabhenefiti, Mashandisirwo, uye Recipes

Nhanganyaya

Mafuta emuorivhi neremoni akakosha mumakicheni kutenderera pasirese, anokosheswa kwete chete nekunaka kwavo kwakasiyana asiwo nekunaka kwehutano hwakanaka. Kana zvakasanganiswa, izvi zvinongedzo zvinogadzira simba rekuita duo rinowedzera kuravira uye hutano. Ichi chinyorwa chinotarisa muhutano hwakanaka hwemafuta emuorivhi neremoni, chinoongorora mashandiro avo, uye chinopa matipi anoshanda uye mabikirwo ekuti uzvisanganise mukudya kwako.

Mabhenefiti ehutano eOlive Oil

Nutritional Profile

Mafuta emuorivhi, kunyanya mamwe mafuta emuorivhi (EVOO), akapfuma mumafuta ane monounsaturated, ayo anoonekwa semafuta ane hutano. Iinewo hupfumi hwe antioxidants, kusanganisira vhitamini E uye polyphenols. Izvi zvinovaka muviri zvinopa chimiro chemafuta emuorivhi sechinhu chekona chekudya kweMedithera, kunozivikanwa nekuda kwehutano hwakanaka.

Utano Hwemwoyo

Imwe yeanonyanya kufarirwa mabhenefiti emafuta emuorivhi maitiro ayo akanaka pahutano hwemoyo. Mafuta emonounsaturated mumafuta emuorivhi anobatsira kuderedza low-density lipoprotein (LDL) cholesterol mazinga, anowanzonzi "yakaipa" cholesterol. Izvi zvinogona kuderedza njodzi yechirwere chemoyo uye sitiroko. Pamusoro pezvo, mafuta emuorivhi mapolyphenols akaratidzwa kuderedza kuzvimba uye kuvandudza endothelial basa, kuwedzera kutsigira hutano hwemoyo.

Anti-Inflammatory Properties

Mafuta omuorivhi ane oleocanthal, komboni ine anti-inflammatory effects yakafanana neye ibuprofen. Kugara uchinwa mafuta emuorivhi kunogona kubatsira kuderedza kuzvimba mamaki mumuviri, izvo zvinobatsira kune mamiriro akaita seArthritis uye mamwe madhiri ekuzvimba.

Utano Hwekudya

Mafuta omuorivhi anobatsirawo kune digestive system. Yakawanikwa iine mild laxative effect, iyo inogona kubatsira mukufamba kwemazuva ose. Uyezve, mafuta ane hutano mumafuta emuorivhi anogona kuwedzera kunyura kwemafuta-anonyungudika mavhitamini uye zvinovaka muviri, zvichitsigira hutano hwese hwekugaya.

Utano Hweganda

Iyo antioxidant uye moisturizing zvimiro zveoiri yemuorivhi inoita kuti ive sarudzo yakanaka yekuchengeta ganda. Inogona kuvandudza elasticity yeganda, kuderedza zviratidzo zvekuchembera, uye kupa hydration. Iyo vhitamini E mumafuta emuorivhi inodzivirira ganda kubva mukukuvadzwa kweiyo oxidative, kukurudzira kutaridzika kwepwere.

Utano Benefits of Lemon

Nutritional Profile

Lemon muchero wakaderera-calori wakazara nevhitamini C, antioxidants, uye fiber yekudya. Iyo yakawanda yevhitamini C inosimudzira immune system uye inosimudzira ganda rine hutano. Maremoni anopawo huwandu hweflavonoids uye phytonutrients inobatsira kune hutano hwavo.

Immune System Tsigiro

Vitamin C yakakosha kune immune system. Inobatsira kukurudzira kugadzirwa kwemasero machena eropa, ayo akakosha pakurwisa utachiona. Kugara uchinwa lemon kunogona kubatsira kuchengetedza yakasimba immune system uye kuderedza kuoma kwedzihwa nezvimwe zvirwere.

Utano Hwekudya

Lemon inobatsira mukugaya nekuwedzera kugadzirwa kwejusi uye bile. Iyo ine zvakare ine mild diuretic effect, iyo inogona kubatsira ne detoxification uye kusimudzira hutano kugaya. Kunwa mvura yeremoni mangwanani inzira yakakurumbira yekutangisa kugaya.

Utano Hweganda

Iyo vhitamini C mumaremoni inoita basa rakakosha mukugadzirwa kwe collagen, iyo yakakosha pakuchengetedza kusimba kweganda uye elasticity. Pamusoro pezvo, iyo antioxidants mumaremoni inobatsira kurwisa mahara radicals, kuderedza kutaridzika kwemakwinya uye kunatsiridza ganda rose.

Weight Management

Lemon inowanzosanganisirwa muzvirongwa zvehuremu nekuda kwebasa rayo mumetabolism uye kugaya. Iyo acidity yeremoni inogona kubatsira kudzora havi uye kuderedza zvishuwo. Inobatsirawo mukuita detoxification, iyo inogona kubatsira mukuderedza uremu.

Yakasanganiswa Mabhenefiti eOlive Oiri uye Lemon

Synergistic Migumisiro

Kana zvasanganiswa, mafuta omuorivhi neremoni zvinowedzera hutano hweumwe neumwe. Mafuta ane hutano mumafuta emuorivhi anobatsira muviri kutora mavhitamini anonyungudika nemafuta uye ma antioxidants anowanikwa muremoni. Musanganiswa uyu unowedzera hutano hwakanaka hwezvose zviri zviviri, kusimudzira hutano hwese.

Antioxidant Simba

Ose mafuta omuorivhi neremoni akapfuma mune antioxidants, ayo anobatsira kurwisa oxidative kusagadzikana uye kudzivirira maseru kubva mukukuvadzwa. Iwo antioxidants mumafuta emuorivhi, akadai se polyphenols, anoshanda synergistically nevhitamini C uye flavonoids muremoni kupa dziviriro ine simba kubva kune emahara radicals.

Digestive uye Detoxification

Nzira dzeKusanganisa Oiri Oiri uye Lemon muKudya Kwako

Kupfeka uye Sauces

Kugadzira mapfekero akareruka uye masosi inzira yakanaka yekubatanidza mafuta omuorivhi neremoni mukudya kwako. Edza kugadzira classic vinaigrette ine zvikamu zvitatu zvemafuta emuorivhi kusvika 1 chikamu chemuto wemonamu, yakarungwa nemunyu, mhiripiri, uye kubata kwemasitadhi. Ichi chipfeko chakasiyana-siyana chinogona kushandiswa pamasaladhi, miriwo yakakangwa, kana semarinade.

Kubika uye Kubika

Mafuta omuorivhi uye mandimu anogona kukwidziridza madhishi akasiyana-siyana. Shandisa mafuta emuorivhi sechigadziko chekupisa miriwo kana semvura inodonha pamusoro penyama yakagochwa. Lemon zest uye muto zvinowedzera mutsva, tangy flavour kune zvakabikwa semakeke nemakuki. Kuti uwane Mediterranean twist, edza kushandisa lemon nemafuta emuorivhi mune pasta ndiro kana huku yakakangwa.

Zvinwiwa uye Zvinwiwa

Lemon-yakaiswa mafuta omuorivhi inogona kuva inozorodza yekuwedzera kune zvinwiwa zvako. Wedzera kupfapfaidza kwemuto weremoni uye kunyura kwemafuta emuorivhi kumvura yekunwa inonwisa uye inovaka muviri. Iwe unogona zvakare kugadzira remoni nemafuta emuorivhi smoothie nekusanganisa muto weremoni, mafuta omuorivhi, sipinachi, uye bhanana.

Zvinonaka Recipes Ane Olive Oiri uye Lemon

Salad Dressings

Classic Lemon Vinaigrette:

Sanganisa 1/4 kapu yemafuta emuorivhi akawedzerwa nemapupuni maviri emuto weremoni uchangobva kusvinwa. Wedzera 1 teaspoon yemasitadhi eDijon, pini yemunyu, uye dash yepepper yakasviba. Whisk kusvikira emulsified uye ushumire pamusoro pemiti yakasanganiswa.

Kupfeka kweMediterranean:

Sanganisa 1/3 kapu yemafuta emuorivhi ne 1/4 kapu yemuto weremoni, 1 kipuni yeoregano yakachekwa, uye 1 minced garlic clove. Fukidza nemunyu uye mhiripiri kuravira. Kupfeka uku kunopindirana zvakakwana neGreek salads kana miriwo yakakangwa.

Marinades

Lemon uye Herb Marinade yehuku:

Sanganisa 1/4 kapu yemafuta omuorivhi, 2 maspuni emuto weremoni, 1 kipuni yerosemary yakachekwa, uye 1 minced garlic clove. Marinate mazamu ehuku kweinenge maminitsi makumi matatu usati wagocha.

Lemon uye Olive Oiri Marinade yeHove:

Sanganisa mashupuni matatu emafuta emuorivhi nemaspuni maviri emuto weremoni, 1 kipuni yedhiri yakachekwa, uye pini yemunyu. Marinate hove fillets kwemaminitsi 15-20 usati wabika kana grilling.

Main Dishes

Huku yakakangwa neLemon neOlive Oil:

Zora huku yose nemaspuni maviri emafuta omuorivhi, muto we1 lemon, uye musanganiswa we thyme nerosemary. Kugocha muovheni inopisa kusvika 375 ° F (190 ° C) kwemaawa 1-1.5, kana kusvika huku yave yegoridhe uye yakabikwa.

Lemon uye Herb Pasta:

Bika pasta maererano nemirayiridzo yepakiti. Muhombe hombe, kupisa maspuni maviri emafuta omuorivhi uye gadzira 2 minced garlic cloves kusvikira kunhuhwirira. Kanda pasta yakabikwa, 2 maspuniji emuto wemonamu, uye parsley yakachekwa.

Desserts

Lemon Olive Oil cake:

Preheat oven kusvika 350°F (175°C). Mundiro, simbisa pamwe 1 kapu yeupfu, 1/2 kapu yeshuga, 1/2 kapu yemafuta emuorivhi akawedzerwa, 1/4 kapu yemuto weremoni, uye mazai maviri. Dururira mugango rekeke rakazorwa uye gadzira 25-30 maminitsi. Rega kutonhorera usati washumira.

Mazano eKusarudza uye Kuchengeta Olive Oiri uye Lemons

Kusarudza Quality Olive Oiri

Paunosarudza mafuta emuorivhi, tsvaga mamwe mafuta emuorivhi, ayo ari emhando yepamusoro uye asina kugadziridzwa. Sarudza mafuta akachengetwa mumabhodhoro egirazi rakasviba kuti udzivirire kubva kuchiedza, uye tarisa zuva rekukohwa pane label kuti hutsva.

Kusarudza Fresh Lemons

Sarudza malemoni akasimba uye ane ganda rakajeka, reyero. Dzivisa maremoni ane makwapa kana kuti asina kuchena. Maremoni matsva anofanira kunzwa achirema nekuda kwehukuru hwawo, zvichiratidza huwandu hwejusi.

Mazano ekuchengeta

Chengetedza mafuta omuorivhi munzvimbo inotonhorera, ine rima kudzivirira oxidation. Shandisa mukati memwedzi mitanhatu yekuvhura kwekunakisa kunaka. Maremoni anogona kuchengetwa pakamuri tembiricha kwevhiki kana mufiriji kweanosvika mwedzi.

Mhedziso