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

Intshayelelo

Ioyile yomnquma kunye nelamuni zezona zinto ziphambili kwiikhitshi kwihlabathi liphela, azixatyiswanga kuphela ngenxa yencasa yazo eyahlukileyo kodwa nangeenzuzo zazo 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

Ioyile yomnquma, ngakumbi ioyile ye-olive enyulu (i-EVOO), ityebile ngamafutha e-monounsaturated, athathwa njengamafutha anentliziyo esempilweni. Kwakhona iqulethe ubutyebi be-antioxidants, kuquka i-vitamin E kunye ne-polyphenols. Ezi zondlo zinegalelo kwimeko ye-oyile yomnquma njengelitye lembombo kukutya kweMeditera, edume ngeenzuzo 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 kunokunciphisa umngcipheko wesifo senhliziyo kunye ne-stroke. 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 zokuvuvukala emzimbeni, eziluncedo kwiimeko ezifana nesifo samathambo kunye nezinye izifo ezivuthayo.

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. Inokuphucula ukuqina 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

I-Vitamin C ibalulekile 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

Ivithamin C ekwiilamuni idlala indima ephambili kwimveliso yecollagen, eyimfuneko ekugcineni ukuqina kwesikhumba kunye nokunwebeka. 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

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 inxalenye yejusi yelamuni, enongwe ngetyuwa, ipepile, kunye ne-mustard. 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 ilamuni inokuba yongezwa ezihlaziyayo kwiziselo zakho. 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. Gcoba i-pasta ephekiweyo, iipunipoons ezi-2 zejisi lemon, kunye ne-parsley entsha eqoshiwe.

Iidessert

Ikeyiki yeOyile yeLemon:

Preheat oven ukuya kwi-350 ° F (175 ° C). Kwisitya, xuba ikomityi e-1 yomgubo, i-1/2 yekomityi yeswekile, i-1/2 yekomityi ye-oyile enyulu eyongezelelweyo, i-1/4 yekomityi yejusi yelamuni, kunye namaqanda ama-2. Phalaza kwi-pan yekhekhe enamafutha kwaye ubhake imizuzu engama-25-30. Makhe kuphole phambi kokuphakela.

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.

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