Ukutya kweMeditera yenye yezona zinto zisempilweni emhlabeni. Ngethamsanqa, eSpain yeyona ilandelwa kakhulu, kwaye ioli yomnquma yenye yezona zinto ziphambili zokutya. Kusenokwenzeka ukuba unephenyane kwipantry yakho, nokuba yeyokupheka, eyokunxibisa okanye yeyokuthambisa. Ndifuna ukukushiya nombuzo womzuzwana: ngaba ioli yomnquma ngumthombo wamafutha anempilo? Iingcali zezondlo zithi ewe, kwaye siyayihlalutya.
Yintoni eyenziwa yioli yeoli?
Le oli yomnquma yenye yezona zinto zisempilweni ngenxa yamafutha ayo asempilweni. Kwinxalenye (icephe eli-1) le-oyile enyulu eyongezelelweyo sifumana:
- Iikhalori ezingama-120
- 10 grams amafutha monounsaturated
- 2 grams zamanqatha
- 2 grams amafutha polyunsaturated
- I-1 milligrams ye-vitamin E (i-9% yexabiso lemihla ngemihla elicetyiswayo)
- I-8 micrograms ye-vitamin K (i-1% yexabiso lemihla ngemihla elicetyiswayo)
Las Amafutha e-monounsaturated (I-Omega-6 kule meko) ibalulekile kuba inceda ukuphucula impilo yentliziyo. Ithanda uthintelo lweengxaki zempilo, izifo zentliziyo kunye neengozi ze-cerebrovascular. Iimbaleki zifanele zigxininise ngokukhethekileyo ekunyamekeleni iintliziyo zazo, ekubeni ziyisebenzisa ngakumbi kunomntu ohleli nje. Ngoko kuluncedo ukubandakanya izondlo ezithile kwisidlo sakho ukuze usikhusele. Ezi ntlobo zamafutha nazo anti ukudumba, ngoko bancedisa ukubuyiswa kwemisipha. Xa sizilolonga, ezinye iinyembezi ezincinci kwizihlunu zinokubangelwa, zivelise ukudumba kunye neentlungu zemisipha, kodwa i-anti-inflammatories inokuthomalalisa le ndlela yokusabela.
Ngakolunye uhlangothi, ivithamin E yi-antioxidant abantu abaninzi abangafumani ngokwaneleyo. Le minerali inceda ukuqinisa amajoni omzimba kwaye ikhusela umzimba kwisifo sentliziyo kunye nezinye iintlobo zomhlaza. Ukongeza, umxholo wayo we-antioxidant ukhusela iiseli kumonakalo omkhulu, ngakumbi kwimisipha kunye nemiphunga. Vitamin K kubalulekile ukufunxa amafutha (njengamafutha e-monounsaturated kwioli yomnquma). Ke ukuba awufumani ngokwaneleyo le vithamin, umzimba wakho uya kuba neengxaki zokuyisebenzisa ngokufanelekileyo.
Ngaba iyimfuneko ngokwenene ekutyeni kwethu?
Ewe, kucetyiswa kakhulu ukuba usebenzise ioyile yomnquma yonke imihla kwisidlo sakho. Enyanisweni, ukutya kweMeditera kubandakanya ukuya kwi-4 tablespoons yeoli ngosuku.
Xa sisenza uqeqesho lokuxhathisa, imizimba yethu ifuna amafutha asempilweni ukuze ibe namandla. Ikota yeekhalori zakho kufuneka ivele kumafutha, ukuze ukwazi ukufaka amanqatha amancinci kwisidlo ngasinye. Ukongeza, oku kuya kukugcina uzive unelisekile yonke imini.
Uninzi lweengcali zicebisa ukuba uninzi lwamafutha akho kufuneka luvele kukutya okupheleleyo okanye kwintlanzi, kodwa asikwazi ukushiya ngaphandle ioyile zokupheka. Nangona, ngokuqinisekileyo, akufanele ugqithise okanye wenze ukutya kwakho kuthontsize ngeoli.
Ungaphuthelwa: Ngowuphi umahluko okhoyo phakathi kwe-olive oil, virgin and extra virgin?
Oko kuthethiweyo, inika umdla into yokuba uyazi ukuba kutheni kukho iioyile ezicetyiswa kakhulu. Kwelinye icala, kufuneka uqiniseke ukuba uyadla ioli yeoli yomnquma eyongezelelweyo, endaweni yokukhetha ukuba unyulu okanye usulungekiswe. Ioli ye-olive eyongezelelweyo ye-olive yi-olive esondeleyo kwindalo kwaye incinci ihlanjululwe. Ioli ephuculweyo ngakumbi, ulwazi oluncinci lwenkqubo yalo uya kuba nalo. Kukho iifektri ezongeza imichiza okanye ukuyiphatha ngobushushu obugqithisileyo, into enokonakalisa i-antioxidants yayo.
Ngokwahlukileyo, ii-EVOOs zithande ukubumbana ngakumbi, zibe mnyama okanye zibe luhlaza ngombala, kwaye zinencasa eninzi.
Kufuneka kwakhona ingqalelo ukuba uthenga ioli yomnquma kwi iglasi okanye ibhotile yeplastiki. Iglasi ngokubanzi lukhetho olukhuselekileyo kuba igcina ioyile izinzile. Iplastiki inemichiza, ngoko okukhona ioli ihlala ixesha elide eplastikini, kokukhona imichiza emininzi inokukhutshwa.
Ngaba inokufudunyezwa okanye iipropati zayo ziya kutshatyalaliswa?
Enye yezona ntloko zinkulu yinto eyenzekayo kwioli yomnquma xa ishushu. Okukhona kushushu ukutya (okanye okukhona ukufudumeza ixesha elide), kokukhona kulahleka izondlo. Kwakhona, ukuba ukutya okunamafutha kufikelela kwindawo yokutshaya, kunokudala i-pro-oxidants, kunokuba i-antioxidants, kwaye yonakalise iiseli zakho.
Ngokweengcaphephe, indawo yomsi ye-olive extra virgin oil iphakathi kwe-176 kunye ne-210 degrees celcius, kwaye eyona oyile ikhaphukhaphu yileyo iqala ukutshaya phakathi kwe-198 kunye ne-243ºC.
Kukho abanye abantu abakhetha ukungapheki ngeoli yeoli ngenxa yesi sizathu, kodwa akukho uphando olwaneleyo olwenziwayo ukubonisa nayiphi na imiphumo emibi. Umzekelo, Uphononongo luka-2018, epapashwe kwijenali ye-Acta Scientific Nutritional Health, yafumanisa ukuba xa i-oyile yomnquma ifudunyezwa kubushushu obungama-240ºC kwaye ibekwe kwi-180ºC iiyure ezintandathu, ayizange ithobeke.
Ngoko njengesiphelo sinokuthi ioli yeoli yomnquma Kukhuselekile ngokupheleleyo ukusela naxa sele kushushu.. Abanye baye bacinga ukuba ioli evuthayo itshabalalisa i-compounds enempilo yentliziyo kwaye yenza iikhompawundi ezichaseneyo ezidityaniswe neemeko ezahlukeneyo zempilo. Kunoko, ioli yomnquma iye yathelekiswa nezinye ioli yaye kwafunyaniswa ukuba yenye yeeoli uzinzile ngakumbi kubushushu, nkqu necanola nekhokhonathi egqwesileyo.
Ukuba upheka ngeoli, khetha a ioli ye-oliva enyulu. Ukuba ukhetha ukuyigalela ekutyeni ngaphandle kokufaka ubushushu, khetha ukhetho intombi engaphezulu.