Chikafu cheMediterranean ndechimwe chehutano hwakanaka munyika. Sezvineiwo, muSpain ndiyo inonyanya kuteverwa, uye mafuta emuorivhi ndeimwe yezvokudya zvakanyanya. Pamwe une chikepe mupantry yako, ingave yekubika, yekupfekedza kana ye toast yako. Ndinoda kukusiya nemubvunzo wechinguvana: mafuta emuorivhi anokonzera mafuta ane hutano here? Nutritionists vanoti hongu, uye isu tinoiongorora.
Chii chinonzi mafuta omuorivhi?
Mafuta emuorivhi aya ndeimwe yehutano hwakanyanya nekuda kwemafuta ayo ane hutano hwemoyo. Muchikamu (1 chipunu) chemafuta emuorivhi akawedzera tinowana:
- 120 makarori
- 10 magiramu emafuta anonzi monounsaturated
- 2 magiramu emafuta akazara
- 2 magiramu emafuta e-polyunsaturated
- 1 milligrams yevhitamini E (9% yehuwandu hwezuva nezuva hunokurudzirwa)
- 8 micrograms yevhitamini K (1% yehuwandu hwezuva nezuva hunokurudzirwa)
ari monounsaturated mafuta (Omega-6 munyaya iyi) yakakosha nokuti inobatsira kuvandudza hutano hwemwoyo. Inofarira kudzivirira matambudziko ehutano, chirwere chemoyo uye tsaona dzecerebrovascular. Vamhanyi vanofanira kuisa simbiso chaiyo pakutarisira mwoyo wavo, sezvo vachiushandisa zvikuru kupfuura munhu agere zvake. Saka zvinobatsira kuisa zvimwe zvinovaka muviri mukudya kwako kuti uzvidzivirire. Aya marudzi emafuta zvakare anti inflammatory, saka vanobatsira kupora kwemhasuru. Kana isu tichisimbisa muviri, mamwe madiki misodzi mumamhasuru anogona kukonzerwa, zvichiunza kuzvimba uye kurwadziwa kwemhasuru, asi anti-inflammatories inogona kudzikamisa kuita uku.
Ukuwo, vhitamini E ndeye antioxidant iyo vanhu vazhinji havawane zvakakwana. Ichi chicherwa chinobatsira kusimudzira immune system uye kudzivirira muviri kubva kuchirwere chemoyo uye mamwe marudzi egomarara. Mukuwedzera, iyo antioxidant yemukati inodzivirira masero kubva mukukuvadzwa kwakanyanya, kunyanya mumamhasuru nemapapu. Vhitamini K zvakakosha pakutora mafuta (akadai semafuta emonounsaturated mumafuta emuorivhi). Saka kana iwe ukasawana zvakakwana zvevhitamini iyi, muviri wako unonetseka nekuishandisa nemazvo.
Zvinokosha chaizvo mukudya kwedu here?
Ehe, zvinokurudzirwa kushandisa mafuta emuorivhi zuva nezuva mune chimwe chekudya kwako. Kutaura zvazviri, kudya kweMediterranean kunosanganisira kusvika maspuni 4 emafuta pazuva.
Patinoita kudzidzira kuramba, miviri yedu inoda mafuta ane hutano kuti ave nesimba. Chikamu chechina chemakorikori ako chinofanira kubva kumafuta, saka iwe unogona kukwana mafuta mashoma mukudya kwega kwega. Uyezve, izvi zvinokuita kuti unzwe wakaguta zuva rese.
Nyanzvi zhinji dzinokurudzira kuti mafuta ako mazhinji anofanira kubva mukudya kana hove, asi isu hatigone kusiya mafuta ekubikisa. Kunyangwe, hongu, iwe haufanirwe kuwandisa kana kuita kuti chikafu chako chidonhe nemafuta.
Usapotsa: Ndeupi musiyano uripo pakati pemafuta emuorivhi, mhandara uye extra virgin?
Izvozvo zvakati, zvinonakidza kuti iwe unoziva kuti sei kune mamwe mafuta anokurudzirwa. Kune rimwe divi, iwe unofanirwa kuve nechokwadi chekudya imwe mhandara yemafuta emuorivhi, pane kungosarudza mhandara kana kunatswa. Extra virgin olive oil ndiyo iri padyo nemasikirwo uye ishoma yakanatswa. Iyo yakanyanya kucheneswa mafuta, ruzivo rushoma rwemaitiro ayo iwe unenge uine. Kune mafekitari anowedzera makemikari kana kuibata nekupisa kwakanyanya, chimwe chinhu chinogona kukuvadza ma antioxidants ayo.
Kusiyana neizvi, maEVOO anowanzo kuve akanyanya compact, kusviba kana kusvibira muruvara, uye zvakare kuve nekunaka kwakawanda.
Iwe zvakare unofanirwa kuterera kune kana iwe uchitenga mafuta omuorivhi mu girazi kana bhodhoro repurasitiki. Girazi kazhinji isarudzo yakachengeteka nekuti inoita kuti mafuta arambe akagadzikana. Purasitiki ine makemikari, saka kana mafuta akagara papurasitiki, mamwe makemikari anogona kuburitswa.
Inogona kudziiswa here kana kuti zvinhu zvayo zvichaparara?
Imwe yemusoro mukuru kwazvo inoitika kumafuta emuorivhi kana yapiswa. Kupisa kwekudya kuri (kana kuti kana uchichipisa kwenguva refu), zvinovaka muviri zvinorasika. Zvakare, kana chikafu chine mafuta chasvika pakusvuta, chinogona kugadzira pro-oxidants, pane antioxidants, uye kukanganisa maseru ako.
Maererano nenyanzvi, hutsi hwemafuta emuorivhi ekuwedzera huri pakati pe176 ne210 madhigirii celsius, nemafuta emuorivhi akareruka zvikuru ari iwo anotanga kuputa ari pakati pe198 ne243ºC.
Kune vamwe vanhu vanosarudza kusabika nemafuta emuorivhi nekuda kwechikonzero ichi, asi kwete tsvakurudzo yakakwana isati yaitwa kuratidza chero migumisiro yakaipa. Semuyenzaniso, chidzidzo cha2018, yakabudiswa mujenari Acta Scientific Nutritional Health, yakawana kuti apo mafuta emuorivhi aipisa kusvika ku240ºC uye akaiswa ku180ºC kwemaawa matanhatu, haana kudzikisira.
Saka semhedziso tinogona kutaura kuti mafuta omuorivhi Zvakachengeteka zvachose kunwa kunyange kana kuchipisa.. Vamwe vakafungidzira kuti mafuta anopisa anoparadza moyo ane hutano makomisheni uye anogadzira akapokana makomisheni akabatana neakasiyana hutano mamiriro. Pane kudaro, mafuta omuorivhi akafananidzwa nemamwe mafuta uye akaonekwa kuti ndeimwe yemafuta zvakanyanya kugadzikana pakupisa, kunyange inokunda canola nekokonati.
Kana iwe ukabika nemafuta, sarudza a mhandara yemafuta emuorivhi. Kana iwe uchida kuinyudza pachikafu usingaise kupisa, sarudza sarudzo kuwedzera mhandara.