I-Oli ye-Olive kunye neLemon: Izibonelelo, ukusetyenziswa, kunye neendlela zokupheka

Ioli yeoli kunye nemonzizinto eziphambili kwiikhitshi kwihlabathi liphela, zixatyiswa kungekuphela nje ngenxa yencasa yazo eyahlukileyo kodwa nangokunomtsalane kwazo.izibonelelo zempilo. Xa zidityanisiwe, ezi zithako zenza i-powerhouse duo ephucula zombini incasa kunye nesondlo. Eli nqaku lijonge kwiinzuzo zezempilo zeoyile yomnquma kunye nelamuni, liphonononga iziphumo zazo ze-synergistic, kwaye linikezela ngeengcebiso ezisebenzayo kunye neendlela zokupheka zokuzibandakanya kwisidlo sakho.

Impilo yeOli yomnquma

Iprofayili yezondlo

I-oyile ye-olivu, ngakumbi ioli ye-olive enyulu (i-EVOO), ityebile kumafutha e-monounsaturated, aqwalaselwaamafutha anentliziyo enempilo. Kwakhona iqulethe ubutyebi be-antioxidants, kuqukaivithamin Ekunye neepolyphenols. Ezi zondlo zinegalelo kwimeko ye-oyile yomnquma njengelitye lembomboUkutya kweMeditera, idume ngeengenelo zayo zempilo.

Impilo yentliziyo

Enye yezona zinto zidumileyo zeoyile yomnquma yimpembelelo yayo entle kwimpilo yentliziyo. Amafutha e-monounsaturated kwioli yomnquma anceda ekunciphiseni amanqanaba e-cholesterol ephantsi-density lipoprotein (LDL), edla ngokubizwa ngokuba yi-cholesterol "embi". Oku kunakoyehlisa umngcipheko wesifo sentliziyo kunye nestroke. Ukongezelela, iipolyphenols zeoli yeoli ziye zaboniswa ukunciphisa ukuvuvukala kunye nokuphucula umsebenzi we-endothelial, ukuxhasa ngakumbi impilo yentliziyo.

IiPropathi ezichasene nokudumba

Ioli yomnquma iqulethe i-oleocanthal, i-compound eneziphumo ezichasayo ezifana nezo ze-ibuprofen. Ukusetyenziswa rhoqo kweoyile yomnquma kunokunceda ukunciphisa iimpawu zokudumba emzimbeni, eziluncedo kwiimeko ezinjenge-arthritis kunye nezinye.ukuphazamiseka kokuvuvukala.

Impilo yokwetyisa

Ioyile yomnquma iluncedo nakwinkqubo yokwetyisa. Kufunyaniswe ukuba inefuthe elithambileyo le-laxative, elinokunceda ekuhambeni kwamathumbu rhoqo. Ngapha koko, amafutha asempilweni kwioyile yomnquma anokuphucula ukufunxwa kweevithamini kunye nezondlo ezinyibilikayo, ezixhasa impilo yonke yokugaya.

Impilo yolusu

I-antioxidant kunye nepropathi yokuthambisa yeoli yomnquma yenza ukuba ibe lolona khetho lubalaseleyo lokhathalelo lwesikhumba. Ingaukuphucula ukunwebeka kwesikhumba, ukunciphisa iimpawu zokuguga, kunye nokubonelela nge-hydration. I-vitamin E kwioli yeoli ikhusela ulusu kumonakalo we-oxidative, ukukhuthaza ukubonakala kolutsha.

IiNzuzo kwiMpilo yeLamuni

Iprofayili yezondlo

I-Lemon sisiqhamo esine-calorie ephantsi epakishwe nge-vitamin C, i-antioxidants, kunye ne-fiber yokutya. Umthamo we-vitamin C ophezulu womeleza amajoni omzimba kwaye ukhuthaza ulusu oluphilileyo. IiLemons nazo zibonelela ngoluhlu lwe-flavonoids kunye ne-phytonutrients ezifaka isandla kwiinzuzo zabo zempilo.

Inkxaso yeNkqubo yoKhuseleko lwamajoni omzimba

Ivithamin Cibalulekile ekusebenzeni komzimba. Inceda ukuvuselela ukuveliswa kweeseli ezimhlophe zegazi, eziyimfuneko ekulweni nezifo. Ukusetyenziswa rhoqo kwe-lemon kunokunceda ukugcina amajoni omzimba omelele kwaye anciphise ubukhali bengqele kunye nezinye izifo.

Impilo yokwetyisa

I-Lemon inceda ekutyeni ngokwandisa imveliso yejusi yokugaya kunye nenyongo. Ikwanayo nefuthe elithambileyo le-diuretic, elinokunceda ngokukhupha ubuthi kunye nokukhuthaza ukugaya okunempilo. Ukusela amanzi elamuni kusasa yindlela ethandwayo yokuqalisa inkqubo yokugaya ukutya.

Impilo yolusu

I-vitamin C kwiilamuni idlala indima ephambili kwimveliso ye-collagen, eyimfunekoukugcina ukuqina kwesikhumba kunye nokuqina. Ukongeza, i-antioxidants kwi-lemons inceda ukulwa ne-radicals yamahhala, ukunciphisa ukubonakala kwemibimbi kunye nokuphucula ukuthungwa kwesikhumba ngokubanzi.

Ulawulo lobunzima

I-Lemon isoloko ifakwe kwizicwangciso zokulawula ubunzima ngenxa yendima yayo kwi-metabolism kunye nokugaya. Ubumuncu belamuni bunokunceda ukulawula ukutya kunye nokunciphisa iminqweno. Kwakhona kunceda kwinkqubo yokukhupha, enokunceda ekulahlekeni kobunzima.

IiNzuzo eziDityanisiweyo zeOli yomnquma kunye neLemon

Iziphumo ze-Synergistic

Xa zidityanisiwe, ioyile yomnquma kunye nelamuni ziphucula iinzuzo zempilo enye kwenye. Amafutha asempilweni kwioyile yomnquma anceda umzimba ukuba ufunxe iivithamini ezinyibilikayo kumafutha kunye ne-antioxidants ezifumaneka kwilamuni. Le ndibaniselwano ikhulisa izibonelelo zezempilo kuzo zombini izithako, ukukhuthaza impilo entle.

Amandla eAntioxidant

Zombini ioli yeoli kunye ne-lemon zizityebi kwi-antioxidants, ezinceda ukulwa noxinzelelo lwe-oxidative kunye nokukhusela iiseli emonakalweni. I-antioxidants kwioli yeoli, efana ne-polyphenols, isebenza ngokubambisana ne-vitamin C kunye ne-flavonoids kwi-lemon ukubonelela ngokhuseleko olunamandla kwi-radicals yamahhala.

Ukwetyisa kunye ne-Detoxification

Ukudityaniswa kweoyile yomnquma kunye nelamuni ixhasa impilo yokugaya kunye ne-detoxification. I-olive oil lubricating effect, idityaniswe nobuchule be-lemon ukukhuthaza ukuveliswa kwe-bile, idala uncedo lokugaya olunokunceda ukucoca isibindi kunye nokukhuthaza ukusebenza kakuhle kwamathumbu.

Iindlela zokuFaka iOli yomNquma kunye neLemon kukutya kwakho

Iingubo kunye neeSauces

Ukudala iingubo ezilula kunye neesosi yindlela ebalaseleyo yokufaka ioyile yomnquma kunye nelamuni ekutyeni kwakho. Zama ukwenza i-vinaigrette yeklasi kunye neengxenye ezi-3 zeoli yeoli ukuya kwi-1 inxalenyeijusi yelamuni, enongwe ngeityuwa,ipelepele, nochuku lwemostade. Oku kunxitywa okuguquguqukayo kunokusetyenziswa kwiisaladi, imifuno egcadiweyo, okanye njenge-marinade.

Ukupheka kunye nokubhaka

Ioli yeoli kunye nemon inokuphakamisa izitya ezahlukeneyo. Sebenzisa ioli ye-olive njengesiseko sokutshisa imifuno okanye njenge-drizzle phezu kwenyama eyosiweyo. Ijusi yelamuni kunye nejusi yongeza incasa entsha, emnandi kwizinto ezibhakiweyo njengeekeyiki kunye neekuki. Ukwenza i-twist yeMeditera, zama ukusebenzisa i-lemon kunye neoli yeoli kwisitya se-pasta okanye inkukhu eyosiweyo.

Iziselo kunye neziselo

Ioyile yomnquma efakwe i-lemon inokuba lulongezelelo oluhlaziyayo kweyakhoiziselo. Yongeza i-splash yejusi yelamuni kunye ne-drizzle yeoli ye-olive emanzini ukwenzela isiselo esinesondlo kunye nesondlo. Unokwenza i-smoothie ye-lemon kunye neoli yeoli ngokuxuba ijusi yelamuni, ioli yeoli, isipinatshi kunye nebhanana.

Iiresiphi ezimnandi ezineoyile yomnquma kunye neLemon

Iingubo zeSaladi

IVinaigrette yeLemon yakudala:

Xuba i-1/4 yekomityi yeoyile yomnquma enyulu eyongezelelweyo kunye neepuni ezimbini zejusi yelamuni esandula ukucudiswa. Yongeza ithisipuni ye-Dijon mustard, i-pinch yetyuwa, kunye ne-dash yepepper emnyama. Whisk de emulsified kwaye usebenze phezu kwemifuno edibeneyo.

Ukunxiba kwiMeditera:

Dibanisa i-1/3 indebe yeoli kunye ne-1/4 indebe yejusi yelamuni, icephe eli-1 le-oregano entsha egayiweyo, kunye ne-clove yegalikhi egayiweyo eyi-1. Ixesha ngetyuwa kunye nepepper ukunambitha. Oku kunxiba kudibanisa ngokugqibeleleyo kunye neesaladi zamaGrike okanye imifuno eyosiweyo.

Iimarinade

I-Lemon kunye ne-Herb Marinade yenkukhu:

Xuba i-1/4 yekomityi yeoli yeoli, iicephe ezi-2 zejisi yelamuni, icephe eli-1 le-rosemary enqunqiweyo, kunye ne-clove yegalikhi egayiweyo e-1. Marinate amabele enkukhu ubuncinane imizuzu engama-30 phambi kokuba uqhole.

I-Marinade ye-Lemon kunye ne-Olive yeoli yeentlanzi:

Hlanganisa iipunipoons ezi-3 zeoli yeoli kunye neepunipoons ezi-2 zejisi lemon, i-1 isipuni se-dill eqoshiwe, kunye netyuwa. Marinate iifillet zentlanzi kwi-15-20 imizuzu ngaphambi kokubhaka okanye ukugcoba.

Izitya eziphambili

Inkukhu egcadiweyo eneLemon kunye neOli yomnquma:

Gcoba inkukhu yonke kunye ne-2 tablespoons yeoli yeoli, ijusi ye-1 lemon, kunye nomxube we-thyme kunye ne-rosemary. I-Roast kwi-oven efudumalayo kwi-375 ° F (190 ° C) ngeeyure eziyi-1-1.5, okanye de inkukhu ibe yigolide kwaye iphekwe.

Ipasta yeLemon kunye neHerb:

Pheka ipasta ngokwemiyalelo yephakheji. Kwi-skillet enkulu, tshisa i-2 tablespoons yeoli yeoli kunye ne-2 i-clove yegalikhi egayiweyo kuze kube yiphunga elimnandi. Thosa ngeipasta ephekiweyo, Iipunipoli ezi-2 zejisi lemon, kunye ne-parsley entsha eqoshiwe.

Iingcebiso zokuKhetha nokugcina i-Oli yomnquma kunye neeLamuni

Ukukhetha iOli yomnquma esemgangathweni

Xa ukhetha ioli yeoli, khangela ioli eyongezelelweyo ye-olive, eyona nto iphezulu kwaye incinci. Khetha ioyile ezigcinwe kwiibhotile zeglasi emnyama ukukhusela ekukhanyeni, kwaye ujonge umhla wokuvuna kwileyibhile ukuba umtsha.

Ukukhetha iiLamuni eziNtsha

Khetha iilamuni eziqinileyo kwaye ezinolusu oluqaqambileyo, olutyheli. Ziphephe iilamuni ezinamabala okanye zibonakala zibuthuntu. Iilamuni ezintsha kufuneka zive zinzima ngenxa yobukhulu bazo, zibonisa umxholo wejusi ephezulu.

Iingcebiso zokugcina

Gcina ioli yomnquma kwindawo epholileyo, emnyama ukukhusela i-oxidation. Sebenzisa kwiinyanga ezintandathu zokuvula eyona ncasa ibalaseleyo. Iilamuni zinokugcinwa kwiqondo lobushushu begumbi kangangeveki okanye kwisikhenkcisi ukuya kutsho kwinyanga.Gravity steel stainless oil dispensersnjengale ilungele ukugcina ioli yomnquma kwaye kulula kakhulu ukuyisebenzisa ngaphandle kokuvuza.

Ukuqukumbela

Ioyile yomnquma kunye nelamuni aziguquguquki kuphela ekhitshini kodwa zikwabonelela ngezibonelelo zempilo ezininzi. Ukubandakanya ezi zithako ekutyeni kwakho kunokuphucula incasa ngelixa uxhasa impilo yentliziyo, ukugaywa, kunye nokhathalelo lwesikhumba. Ngokuzama iindlela ezahlukeneyo zokupheka kunye nokusetyenziswa, unokonwabela izibonelelo ezidityanisiweyo zeoyile yomnquma kunye nelamuni ngeendlela ezimnandi nezinesondlo.

Zama iiresiphi kunye neengcebiso ezinikezelweyo ukwenza uninzi lwezi zithako zokukhuthaza impilo kwaye uphucule indalo yakho yokupheka.