Amafutha E-Olive Nolamula: Izinzuzo, Ukusetshenziswa, namaresiphi

Amafutha omnqumo kanye nemonayisisekelo sasemakhishini emhlabeni jikelele, awaziswa nje kuphela ngenxa yokunambitheka kwawo okuhlukile kodwa nangenxa yokuhlaba umxhwele kwawo.izinzuzo zezempilo. Uma zihlangene, lezi zithako zakha i-powerhouse duo ethuthukisa kokubili ukunambitheka nokudla. Lesi sihloko sidingida izinzuzo zezempilo zamafutha omnqumo nolamula, sihlola imiphumela yako yokusebenzisana, futhi sinikeza amathiphu asebenzayo nezindlela zokupheka zokukuhlanganisa ekudleni kwakho.

Izinzuzo Zezempilo Zamafutha E-Olive

Iphrofayela Yokudla Okunempilo

Amafutha omnqumo, ikakhulukazi amafutha omnqumo e-extra virgin (EVOO), acebile ngamafutha e-monounsaturated, abhekwaamafutha anenhliziyo enempilo. Futhi iqukethe ingcebo yama-antioxidants, kuhlanganisevitamin Ekanye nama-polyphenols. Lezi zakhi zifaka isandla esimweni samafutha omnqumo njengetshe lesisekelo leUkudla kwaseMedithera, edume ngezinzuzo zayo zezempilo.

Impilo Yenhliziyo

Enye yezinzuzo ezidume kakhulu zamafutha omnqumo umthelela wawo omuhle empilweni yenhliziyo nemithambo yegazi. Amafutha e-monounsaturated kuwoyela we-olive asiza ekunciphiseni amazinga e-cholesterol e-low-density lipoprotein (LDL), avame ukubizwa ngokuthi "i-cholesterol embi". Lokhu kungabayehlisa ingozi yesifo senhliziyo nesifo sohlangothi. Ukwengeza, ama-polyphenols kawoyela omnqumo aboniswe ukunciphisa ukuvuvukala futhi athuthukise umsebenzi we-endothelial, aqhubeke esekela impilo yenhliziyo.

Izakhiwo Zokulwa Nokuvuvukala

Amafutha omnqumo aqukethe i-oleocanthal, inhlanganisela enemiphumela elwa nokuvuvukala efana naleyo ye-ibuprofen. Ukusetshenziswa njalo kwamafutha omnqumo kungasiza ukunciphisa izimpawu zokuvuvukala emzimbeni, okuzuzisa izimo ezifana nesifo samathambo nezinye.izifo zokuvuvukala.

Impilo Yokugaya Ukudla

Amafutha omnqumo nawo anenzuzo ohlelweni lokugaya ukudla. Kutholakale ukuthi inomphumela opholile we-laxative, ongasiza ekukhipheni amathumbu okuvamile. Ngaphezu kwalokho, amafutha anempilo emafutheni omnqumo angathuthukisa ukumuncwa kwamavithamini nezakhi ezincibilikayo, asekele impilo yokugaya ukudla.

Impilo Yesikhumba

I-antioxidant kanye nezindawo zokuthambisa zamafutha omnqumo zikwenza kube ukukhetha okuhle kakhulu kokunakekelwa kwesikhumba. Ingakwazingcono ukunwebeka kwesikhumba, unciphise izimpawu zokuguga, futhi unikeze amanzi. I-vitamin E emafutheni omnqumo ivikela isikhumba emonakalweni we-oxidative, ikhuthaza ukubukeka kobusha.

Izinzuzo Zezempilo Zelamula

Iphrofayela Yokudla Okunempilo

Ulamula yisithelo esinekhalori ephansi esigcwele uvithamini C, ama-antioxidants, kanye ne-fiber yokudla. Okuqukethwe kwevithamini C okuphezulu kuqinisa amasosha omzimba futhi kukhuthaze isikhumba esinempilo. Ulamula futhi uhlinzeka ngezinhlobonhlobo ze-flavonoid nama-phytonutrients afaka isandla ezinzuzweni zabo zezempilo.

Ukusekelwa Kwesistimu Yamasosha omzimba

Ivithamini Cibalulekile ekusebenzeni kwamasosha omzimba. Kuyasiza ukugqugquzela ukukhiqizwa kwamangqamuzana amhlophe egazi, abalulekile ekulweni nezifo. Ukuwusebenzisa njalo ulamula kungasiza ukugcina amasosha omzimba aqinile futhi kunciphise ukuqina kwemikhuhlane nezinye izifo.

Impilo Yokugaya Ukudla

I-Lemon isiza ekugayeni ukudla ngokwandisa ukukhiqizwa kwamajusi okugaya ukudla kanye nenyongo. Iphinde ibe nomphumela we-diuretic omnene, ongasiza ekukhipheni ubuthi futhi ukhuthaze ukugaya okunempilo. Ukuphuza amanzi kalamula ekuseni kuyindlela ethandwayo yokuqalisa uhlelo lokugaya ukudla.

Impilo Yesikhumba

Uvithamini C kulamula udlala indima ebalulekile ekukhiqizweni kwe-collagen, ebalulekileukugcina ukuqina kwesikhumba nokunwebeka. Ukwengeza, ama-antioxidants kulamula asiza ukulwa nama-radicals mahhala, anciphise ukubukeka kwemibimbi futhi athuthukise ukuthungwa kwesikhumba sonke.

Ukuphathwa Kwesisindo

Ulamula uvame ukufakwa ezinhlelweni zokulawula isisindo ngenxa yendima yawo kumetabolism kanye nokugaya ukudla. I-acidity kalamula ingasiza ekulawuleni isifiso sokudla futhi inciphise izifiso. Kuyasiza futhi enqubweni ye-detoxification, engasiza ekwehleni kwesisindo.

Izinzuzo Ezihlanganisiwe Zamafutha E-Olive Nelamula

I-Synergistic Effects

Uma kuhlangene, amafutha omnqumo nolamula kuthuthukisa izinzuzo zezempilo zomunye nomunye. Amafutha anempilo kuwoyela we-olive asiza umzimba ukumunca amavithamini ancibilikayo amafutha kanye nama-antioxidants atholakala kulamula. Le nhlanganisela ikhulisa izinzuzo zezempilo zazo zombili izithako, ithuthukise impilo kahle iyonke.

Amandla E-Antioxidant

Kokubili amafutha omnqumo kanye nelamula kucebile kuma-antioxidants, asiza ukulwa nengcindezi ye-oxidative futhi avikele amangqamuzana emonakalweni. Ama-antioxidants kuwoyela we-olive, njenge-polyphenols, asebenza ngokubambisana ne-vitamin C kanye nama-flavonoid kulamula ukuze anikeze ukuzivikela okunamandla ngokumelene nama-radicals mahhala.

Ukugaya kanye ne-Detoxification

Inhlanganisela yamafutha omnqumo kanye nelamula isekela impilo yokugaya ukudla kanye nokukhipha ubuthi. Umphumela wokugcoba wamafutha omnqumo, ohambisana nekhono likalamula lokugqugquzela ukukhiqizwa kwe-bile, udala usizo lokugaya olungasiza ukuhlanza isibindi nokukhuthaza ukusebenza kahle kwamathumbu.

Izindlela Zokufaka Amafutha E-Olive Nolamula Ekudleni Kwakho

Izingubo zokugqoka namasoso

Ukudala okokugqoka okulula namasoso kuyindlela enhle kakhulu yokuhlanganisa amafutha omnqumo nolamula ekudleni kwakho. Zama ukwenza i-vinaigrette yakudala enezingxenye ezi-3 zamafutha omnqumo uye engxenyeni engu-1ijusi kalamula, eyoliswe ngeusawoti,upelepele, kanye nokuthintwa kwesinaphi. Lokhu kugqoka okuhlukahlukene kungasetshenziswa kumasaladi, imifino egazingiwe, noma njenge-marinade.

Ukupheka Nokubhaka

Amafutha omnqumo nolamula kungaphakamisa izitsha ezihlukahlukene. Sebenzisa amafutha omnqumo njengesisekelo semifino e-sautéing noma njengokuconsa phezu kwenyama eyosiwe. Ijusi kalamula kanye nejusi kwengeza ukunambitheka okusha, okubabayo ezimpahleni ezibhakiwe njengamakhekhe namakhukhi. Ukuze wenze i-Mediterranean twist, zama ukusebenzisa ilamula namafutha omnqumo ezitsheni ze-pasta noma inkukhu egazingiwe.

Iziphuzo Neziphuzo

Amafutha omnqumo afakwe ulamula angaba isengezo esiqabulayo kowakhoiziphuzo. Faka i-splash yejusi kalamula kanye ne-drizzle yamafutha omnqumo emanzini ukuze uthole isiphuzo esinelisayo nesinomsoco. Ungakwazi futhi ukudala i-smoothie kalamula namafutha omnqumo ngokuhlanganisa ijusi kalamula, amafutha omnqumo, isipinashi, nobhanana.

Amaresiphi Amnandi Afaka Amafutha E-Olive Nolamula

Izingubo zesaladi

I-Classic Lemon Vinaigrette:

Xuba 1/4 inkomishi yamafutha omnqumo engeziwe kanye nezipuni ezimbili zejusi kalamula asanda kukhanywa. Engeza ithisipuni ye-Dijon lwesinaphi, ingcosana kasawoti, kanye nedeshi likapelepele omnyama. Hlanganisa kuze kube yi-emulsified bese ukhonza phezu kwemifino exutshwe.

Ukugqoka iMedithera:

Hlanganisa i-1/3 indebe yamafutha omnqumo ne-1/4 indebe yejusi kalamula, isipuni esingu-1 se-oregano eqoshiwe eqoshiwe, ne-clove yegalikhi engu-1. Isizini ngosawoti kanye nopelepele ukunambitha. Lokhu kugqoka kuhambisana kahle namasaladi amaGreki noma imifino eyosiwe.

Ama-marinade

I-Lemon ne-Herb Marinade yenkukhu:

Xuba 1/4 indebe yamafutha omnqumo, 2 wezipuni wejusi kalamula, isipuni esingu-1 serosemary eqoshiwe, ne-clove yegalikhi engu-1. Marinate amabele enkukhu okungenani imizuzu engama-30 ngaphambi kokosa.

I-Lemon ne-Olive Oil Marinade yezinhlanzi:

Hlanganisa izipuni ezi-3 zamafutha omnqumo nezipuni ezi-2 zejusi kalamula, isipuni esingu-1 se-dill eqoshiwe, nengcosana kasawoti. Marinate izinhlanzi zezinhlanzi imizuzu engu-15-20 ngaphambi kokubhaka noma ukugcoba.

Izitsha Eziyinhloko

Inkukhu Egazingiwe Enolamula namafutha e-Olive:

Gcoba inkukhu yonke ngezipuni ezi-2 zamafutha omnqumo, ijusi kalamula ongu-1, nengxube ye-thyme nerosemary. Rosa kuhhavini elushisayo ngaphambi kuka-375 ° F (190 ° C) amahora angu-1-1.5, noma kuze kube yilapho inkukhu igolide futhi iphekwe.

I-Lemon ne-Herb Pasta:

Pheka i-pasta ngokulandela imiyalelo yephakheji. Epanini elikhulu, shisa izipuni ezi-2 zamafutha omnqumo bese usakaza ama-clove kagalikhi angu-2 kuze kube yiphunga elimnandi. Gcoba ngei-pasta ephekiwe, 2 wezipuni kalamula, kanye parsley fresh oqoshiwe.

Amathiphu Okukhetha Nokugcina Amafutha E-Olive Nolamula

Ukukhetha Amafutha E-Olive Ekhwalithi

Uma ukhetha amafutha omnqumo, bheka amafutha omnqumo engeziwe, okuyikhwalithi ephezulu kakhulu futhi acutshungulwe kancane. Khetha amafutha agcinwe emabhodleleni engilazi emnyama ukuze uwavikele ekukhanyeni, futhi uhlole usuku lokuvuna kulebula ukuthi lusha.

Ukukhetha Ulamula Amasha

Khetha ulamula oqinile futhi onesikhumba esikhanyayo, esiphuzi. Gwema olamula abanamabala noma ababukeka buthuntu. Amalamula amasha kufanele azizwe esinda ngosayizi wawo, ekhombisa okuqukethwe kwejusi ephezulu.

Isitoreji Amathiphu

Gcina amafutha omnqumo endaweni epholile, emnyama ukuze uvimbele i-oxidation. Sebenzisa phakathi nezinyanga eziyisithupha zokuvula ukuze uthole ukunambitheka okungcono kakhulu. Ulamula ungagcinwa ekamelweni lokushisa isonto lonke noma esiqandisini isikhathi esingangenyanga.Amandla adonsela phansi amafutha ensimbi engagqwalinjengalena ilungele ukugcina amafutha omnqumo futhi kulula kakhulu ukuyisebenzisa ngaphandle kokuconsa.

Isiphetho

Amafutha omnqumo nolamula akusebenzi nje kuphela ekhishini kodwa futhi kunikeza izinzuzo eziningi zezempilo. Ukufaka lezi zithako ekudleni kwakho kungathuthukisa ukunambitheka kuyilapho kusekela impilo yenhliziyo, ukugaya, nokunakekelwa kwesikhumba. Ngokuzama izindlela zokupheka nokusetshenziswa okuhlukahlukene, ungajabulela izinzuzo ezihlangene zamafutha omnqumo nolamula ngezindlela ezimnandi nezinomsoco.

Zama izindlela zokupheka namathiphu anikeziwe ukuze usebenzise ngokugcwele lezi zithako ezithuthukisa impilo futhi uthuthukise indalo yakho yokupheka.