Ukudla kwaseMedithera kungenye yezinto ezinempilo kakhulu emhlabeni. Ngenhlanhla, eSpain iyona elandelwa kakhulu, futhi amafutha omnqumo angenye yezinto eziyisisekelo. Kungenzeka ukuthi unesikebhe ku-pantry yakho, kungaba okokupheka, okokugqoka noma okokugcoba. Ngifuna ukukushiya nombuzo wesikhashana: ingabe amafutha omnqumo awumthombo wamafutha anempilo? Ongoti bezokudla bathi yebo, futhi siyayihlaziya.
Akhiwe kanjani amafutha omnqumo?
La mafutha omnqumo angezinye ezinempilo kakhulu ngenxa yamafutha anempilo enhliziyo. Engxenyeni (isipuni esingu-1) samafutha omnqumo engeziwe sithola:
- 120 amakhalori
- 10 amagremu amafutha monounsaturated
- 2 amagremu amafutha agcwele
- 2 amagremu amafutha e-polyunsaturated
- 1 milligrams kavithamini E (9% yenani elinconyiwe lansuku zonke)
- 8 micrograms kavithamini K (1% yenani elinconyiwe lansuku zonke)
I-Las amafutha atholakalayo (I-Omega-6 kulokhu) ibalulekile ngoba isiza ukuthuthukisa impilo yenhliziyo. Ivuna ukuvinjelwa kwezinkinga zempilo, izifo zenhliziyo nemithambo yegazi kanye nezingozi ze-cerebrovascular. Abasubathi kufanele bakugcizelele ngokukhethekile ukunakekela izinhliziyo zabo, ngoba bazisebenzisa kakhulu kunomuntu ohlezi nje. Ngakho-ke kunenzuzo ukufaka imisoco ethile ekudleni kwakho ukuze uyivikele. Lezi zinhlobo zamafutha nazo anti inflammatory, ngakho basiza ukululama kwemisipha. Lapho sizivocavoca, ezinye izinyembezi ezincane emisipheni zingabangelwa, zibangele ukuvuvukala nobuhlungu bemisipha, kodwa ama-anti-inflammatories angadambisa lokhu kusabela.
Ngakolunye uhlangothi, uvithamini E iyi-antioxidant abantu abaningi abangayitholi ngokwanele. Le mineral isiza ukuqinisa amasosha omzimba futhi ivikele umzimba ezifweni zenhliziyo nezinye izinhlobo zomdlavuza. Ngaphezu kwalokho, okuqukethwe kwayo kwe-antioxidant kuvikela amangqamuzana ekulimaleni okukhulu, ikakhulukazi emisipha nasemaphashini. Uvithamini K kubalulekile ukumunca amafutha (njengamafutha e-monounsaturated emafutheni omnqumo). Ngakho-ke uma ungatholi ngokwanele le vithamini, umzimba wakho uzoba nenkinga yokuyisebenzisa ngokuphumelelayo.
Ingabe ibalulekile ngempela ekudleni kwethu?
Yebo, kunconywa kakhulu ukusebenzisa amafutha omnqumo nsuku zonke kokunye kokudla kwakho. Eqinisweni, ukudla kwaseMedithera kufaka phakathi izipuni ezi-4 zamafutha ngosuku.
Uma senza ukuqeqeshwa kokungazweli, imizimba yethu idinga amafutha anempilo ukuze ibe namandla. Ingxenye yesine yamakholori akho kufanele ivele emafutheni, ukuze ukwazi ukufaka amafutha amancane esidlweni ngasinye. Ngaphezu kwalokho, lokhu kuzokugcina uzizwa unelisekile usuku lonke.
Ochwepheshe abaningi batusa ukuthi amafutha amaningi akho kufanele avele ekudleni okuphelele noma ezinhlanzini, kodwa asikwazi ukushiya ngaphandle amafutha okupheka. Nakuba, kunjalo, akufanele ukwenze ngokweqile noma wenze ukudla kwakho kuconse ngamafutha.
Ungaphuthelwa: Yimuphi umehluko okhona phakathi kwamafutha omnqumo, i-virgin kanye ne-extra virgin?
Sekushiwo lokho, kuyathakazelisa ukuthi uyazi ukuthi kungani kukhona amanye amafutha anconywa kakhulu. Ngakolunye uhlangothi, kufanele uqiniseke ukuthi uyadla amafutha omnqumo ayintombi nto, esikhundleni sokumane ukhethe ukuthi umsulwa noma ucwengisiswe. I-extra virgin oil oil yiwona oseduzane nemvelo futhi acwengisiswe kakhulu. Uwoyela ocwengisiswe kakhulu, ulwazi oluncane lwenqubo yawo oyoba nalo. Kunezimboni ezengeza amakhemikhali noma ezelapha ngokushisa okukhulu, into engalimaza ama-antioxidants ayo.
Ngokuphambene, ama-EVOO ajwayele ukubumbana kakhulu, abe mnyama noma abe luhlaza ngombala, futhi abe nokunambitheka okwengeziwe.
Kufanele futhi unake uma uthenga amafutha omnqumo ku ingilazi noma ibhodlela lepulasitiki. Ingilazi ngokuvamile iyinketho ephephile ngoba igcina uwoyela uzinzile. Ipulasitiki inamakhemikhali, ngakho uma uwoyela uhlala isikhathi eside epulasitiki, kulapho kungaphuma khona amakhemikhali engeziwe.
Ingabe ingashiswa noma izobhujiswa izakhiwo zayo?
Enye yekhanda elibuhlungu kakhulu yilokho okwenzeka kumafutha omnqumo uma eshisiwe. Uma ukudla kushisa kakhulu (noma uma ukufudumeza isikhathi eside), kulahleka imisoco. Futhi, uma ukudla okunamafutha kufinyelela endaweni yakho yokubhema, kungakha ama-pro-oxidants, kunokuba ama-antioxidants, futhi kulimaze amaseli akho.
Ngokusho kongoti, indawo yomusi kawoyela we-extra virgin olive iphakathi kuka-176 no-210 degrees Celsius, kanti amafutha omnqumo alula kunawo wonke yilawo aqala ukubhema phakathi kuka-198 no-243ºC.
Kukhona abanye abantu abakhetha ukungapheki ngamafutha omnqumo ngenxa yalesi sizathu, kodwa alukho ucwaningo olwanele olwenziwa ukukhombisa noma yimiphi imiphumela emibi. Ngokwesibonelo, isifundo sika-2018, eyanyatheliswa kujenali i-Acta Scientific Nutritional Health, yathola ukuthi lapho uwoyela we-olive ushiselwa ezingeni lokushisa elingu-240ºC futhi ubekwe ku-180ºC amahora ayisithupha, awazange ehlise izinga.
Ngakho njengesiphetho singasho ukuthi amafutha omnqumo Kuphephe ngokuphelele ukuphuza ngisho nalapho kushisa.. Abanye baye bacabanga ukuthi uwoyela oshisayo ubhubhisa izinhlanganisela ezinempilo yenhliziyo futhi udale izinhlanganisela eziphikisanayo ezixhunyaniswa nezimo ezihlukahlukene zezempilo. Kunalokho, amafutha omnqumo aye aqhathaniswa namanye futhi atholakala engomunye wamafutha ezinzile ekushiseni, ngisho ne-canola ne-coconut esebenza kahle kakhulu.
Uma upheka ngamafutha, khetha a i-virgin olive oil. Uma ukhetha ukuyithela ekudleni ngaphandle kokufaka ukushisa, khetha inketho intombi eyengeziwe.