Mafuta a maolivi: ndi chiyani, maubwino akulu ndi momwe mungagwiritsire ntchito

Zamkati

• Ubwino waukulu
• Momwe mungagwiritsire ntchito

Mafuta a azitona amapangidwa kuchokera ku azitona ndipo ndi chimodzi mwazinthu zofunika kwambiri pazakudya zaku Mediterranean, chifukwa zimakhala ndi mafuta amtundu umodzi, vitamini E ndi antioxidants, ndipo akamadya pang'ono patsiku amatipatsa maubwino angapo azaumoyo. Mafutawa amagwiritsidwa ntchito pokonza saladi komanso kumaliza mbale.

Malinga ndi momwe amapezedwera, maolivi amatha kukhala ndi magawo osiyanasiyana a acidity, mafuta abwino kwambiri ndi mafuta a azitona omwe ali ndi acidity mpaka 0,8%, omwe amadziwika kuti extra virgin olive olive. Mafuta amtunduwu amapezeka kokha kuchokera ku makina ozizira a azitona, osadutsanso njira zina zowonjezera, chifukwa chake, ali ndi mafuta abwino kwambiri komanso zakudya zopatsa thanzi, okhala ndi thanzi labwino. Dziwani zambiri za mitundu yamafuta azitona.

Ubwino waukulu

Kugwiritsa ntchito mafuta a maolivi tsiku ndi tsiku kumatha kubweretsanso mapindu angapo azaumoyo chifukwa ali ndi vitamini E, oleic acid, phenolic mankhwala ndi mafuta a monounsaturated, kuphatikiza kukhala ndi chinthu chotchedwa oleocantal, chomwe chimatsimikizira anti-inflammatory and anti-inflammatory antioxidants mu mafuta.

Chifukwa chake, zina mwazabwino zamafuta amafuta ndi:

• Zimathandizira kuwongolera cholesterol pochepetsa kuchuluka kwa LDL, yomwe imadziwikanso kuti cholesterol yoyipa;
• Zimalepheretsa kukula kwa matenda amtima, chifukwa zimathandiza kuchepetsa mafuta m'thupi ndipo, potero, kupewa kutsekeka kwa mitsempha chifukwa chakupezeka kwa zikopa zamafuta;
• Imateteza mtima ku kuwonongeka kwakukulu kwaulere, popeza ili ndi zida za antioxidant;
• Zimathandiza kuchepetsa kutupa m'thupi, chifukwa cha kupezeka kwa vitamini E ndi zinthu zotsutsana ndi zotupa mu kapangidwe kake;
• Zimapewa kukalamba msanga, chifukwa imamenyera zopanda pake zomwe zitha kukhala zokhudzana ndi ukalamba wa maselo;
• Amachepetsa chiopsezo cha khansa komanso matenda opatsirana otupa, popeza ili ndi zinthu zambiri zotsutsana ndi zotupa.

Mafuta a maolivi owonjezera ndi mtundu wa maolivi womwe umapindulitsa kwambiri, chifukwa katundu wake ndi michere yake imasungidwa panthawi yopeza. Komabe, mafuta azitona omwe ali namwali nawonso ali ndi mavitamini ndi mchere wofanana, ngakhale akukumana ndi njira ziwiri zozizira, motero amakhalanso ndi maubwino angapo azaumoyo komanso acidity wochepa. Dziwani zabwino zina za mafuta.

Ndikofunika kudziwa kuti kukhala ndi maubwino omwe amaperekedwa ndi mafuta, ndikofunikira kuti munthuyo azidya zakudya zopatsa thanzi komanso amakonda kugwiritsa ntchito maolivi ngati chovala cha saladi kapena chotsitsira mbale, chifukwa, kutengera mtundu wamafuta, akatenthedwa, amatha kutaya katundu wake, chifukwa chake, alibe maubwino ambiri azaumoyo.

Momwe mungagwiritsire ntchito

Mafuta a azitona ndi mtundu wamafuta omwe amayenera kudyedwa, makamaka tsiku lililonse, chifukwa amalimbikitsa kuti kuchuluka kwa tsiku ndi tsiku ndi pafupifupi 15 mL, yomwe imafanana ndi supuni.

Mafutawa ayenera kudyedwa, makamaka, yaiwisi monga kuvala saladi, kumaliza mbale kapena m'malo mwa batala kapena margarine pokonza mkate, mwachitsanzo. Kuphatikiza apo, mafuta a azitona amathanso kusakanizidwa ndi zitsamba zonunkhira monga thyme kapena adyo, mwachitsanzo, kuwonjezera mphamvu zake ndikuwonjezera kukoma kwa zakudya.

Mafutawa sayenera kugwiritsidwa ntchito kuphika, chifukwa kutentha kwambiri kumatha kusintha mawonekedwe ake ndikuchepetsa kuchuluka kwa ma antioxidants komanso mtundu wamafuta am'madzi otetezedwa. Chifukwa chake, kuphika, mafuta athanzi okhala ndi mafuta ochulukirapo, monga mafuta a coconut, mwachitsanzo, ayenera kusankhidwa.

Dziwani mu kanemayu pansipa mafuta abwino ophikira: