Amafutha E-Olive Nolamula: Izinzuzo, Ukusetshenziswa, namaresiphi
Isingeniso
Amafutha omnqumo nolamula yizinto eziyisisekelo emakhishini emhlabeni jikelele, awaziswa nje kuphela ngenxa yokunambitheka kwawo okuhlukile kodwa futhi nangezinzuzo zawo zezempilo ezihlaba umxhwele. 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), anothe ngamafutha e-monounsaturated, athathwa njengamafutha anempilo yenhliziyo. Futhi iqukethe ingcebo yama-antioxidants, kufaka phakathi uvithamini E nama-polyphenols. Lezi zakhi zifaka isandla esimweni samafutha omnqumo njengesisekelo sokudla kwaseMedithera, okudume ngezinzuzo zakho 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 kunganciphisa 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 ezivuthayo.
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. Ingathuthukisa ukunwebeka kwesikhumba, inciphise izimpawu zokuguga, futhi inikeze 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
I-Vitamin C ibalulekile 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, ebalulekile ekugcineni isikhumba siqinile futhi sinwebeka. 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
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 eyodwa yejusi kalamula, eyoliswe ngosawoti, 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 eziphuzweni zakho. 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 nge-pasta ephekiwe, izipuni ezi-2 zejusi kalamula, neparsley entsha eqoshiwe.
Uphudingi
Ikhekhe lamafutha e-Lemon Olive:
Shisisa ihhavini ukuya ku-350°F (175°C). Esitsheni, hlanganisa inkomishi engu-1 kafulawa, 1/2 indebe kashukela, 1/2 indebe yamafutha omnqumo engeziwe, 1/4 indebe kalamula, namaqanda amabili. Thela epanini lekhekhe eligcotshisiwe bese ubhaka imizuzu engu-25-30. Vumela ukupholisa ngaphambi kokuphakela.
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.