Sonke sicacile ukuthi amafutha omnqumo abalulekile ekudleni okunomsoco futhi okunempilo, ikakhulukazi uma sibhekisela ekudleni kwaseMedithera. Amafutha omnqumo awumkhiqizo oyingqayizivele emhlabeni futhi sinenhlanhla yokuba yi-benchmark eSpain.
Ubani ongenawo othosiwe onamafutha ekudleni kwasekuseni noma ofake i-splash esaladini? Izakhiwo zayo ziyamangalisa emizimbeni yethu, ngoba iyi-a amafutha anempilo, Kodwa ungasitshela ukuthi amafutha omnqumo, amafutha amsulwa kanye namafutha e-extra virgin ahluka kanjani?
Kwesinye isikhathi kuyasidida ukuthi sihambe siyothenga singacacisi ngemibono yohlobo oluthile lukawoyela nolunye, sigcine sesithenga kuye ngenani. Ingabe zonke ziyilungele impilo ngokulinganayo? Ingabe banekhwalithi efanayo? Siyakutshela!
Izakhamzimba
Amafutha omnqumo engeziwe acebile ngamafutha anenhliziyo enempilo, kanye namavithamini E no-K. Isipuni esisodwa (cishe amagremu angu-14) siqukethe izimiso zomsoco ezilandelayo:
- Amandla: 119 kilojoule
- Amafutha agcwele: 14% wengqikithi yamakholori
- Amafutha e-monounsaturated: 73% wamakhalori ewonke (ikakhulukazi i-oleic acid)
- Amafutha e-Polyunsaturated: 11% wengqikithi yamakholori
- I-Vitamin E: 13% yenani lansuku zonke
- I-Vitamin K: 7% yenani lansuku zonke
I-extra virgin oil oil ingumthombo omuhle kakhulu wama-antioxidants, okuyizinhlanganisela ezisiza ukulwa nokuvuvukala nesifo esingamahlalakhona. Ama-antioxidants amakhulu emafutheni afaka i-oleocanthal elwa nokuvuvukala, kanye ne-oleuropein, into evikela i-cholesterol ye-LDL (embi) ekufakweni kwe-oxidation.
Abanye abantu bagxeka amafutha omnqumo ngokuba nesilinganiso esiphezulu se-Omega-6 kuya ku-Omega-3. Kodwa-ke, inani eliphelele lamafutha e-polyunsaturated lisephansi kakhulu, ngakho-ke cishe asikho isidingo sokukhathazeka.
Ngaphezu kokuqukethwe kwawo kwe-antioxidant okuhlaba umxhwele, uwoyela we-olive omsulwa ulayishwe ama-monounsaturated fatty acids, uhlobo lwamafutha anempilo ahlanganiswe nezinzuzo ezihlukahlukene. Nokho, amafutha omnqumo awanawo amaprotheni.
Izinhlobo zamafutha omnqumo
Kuye ngokuthi amafutha akhishwa kanjani emnqumweni, sizoba nohlobo olulodwa noma olunye. Uyazi ukuthi kwenziwa kanjani? Iminqumo ibonakala imincane kakhulu ukuthi ingabamba ijusi engaka, njengoba cishe amaphesenti angama-30 e-pulp yawo ingamafutha. Lapho igolide eliwuketshezi likhishwa, liyahlukaniswa nalo lonke umnqumo futhi lilahlwe.
La indlela yendabuko ngaphezulu ukuthola amafutha ngengcindezi, efaka umnqumo emshinini bese ewukhama. Bathi iyona ndlela engcono kakhulu yokwenza, nakuba ngenxa yobunkimbinkimbi nokusebenza kabi kwayo, akwenziwa ngaleyo ndlela.
Indlela yesibili yokwenza iwukuchoboza umnqumo nokuwufaka phakathi ukuze uhlukanise amafutha. Njengoba i-density ehlukene, iphuma ihlanzekile. Iyindlela enethezeke kakhulu yezimboni futhi iyona esetshenziswa kakhulu namuhla. Kukhona nendlela yesithathu, kodwa isetshenziswa emafutheni asezingeni eliphansi (okusele noma i-pomace). Lawa mafutha awakwazi ukudliwa ngenxa yokunambitheka kwawo okubi, ngakho-ke engeza ukucutshungulwa kwamakhemikhali ukuwenza afanelekele ukusetshenziswa. Ngokuvamile kubizwa ngokuthi i-refined futhi ingenye yekhwalithi embi kakhulu.
Amafutha omnqumo e-Virgin kanye ne-extra virgin atholakala ngezindlela ezimbili zokuqala zokukhipha, ngaphandle kokusebenzisa ukucwenga. Uwoyela we-olive omsulwa owengeziwe yiwo onekhwalithi ephezulu kakhulu futhi awukwazi ukweqa i-asidi engu-0,8º.
Umehluko phakathi kwalezi zinhlobo ezimbili ukuthi intombi emsulwa iphansi kancane ngekhwalithi, njengoba i-acidity yayo ingaba cishe ku-2º.
Amafutha omnqumo, ngaphandle kwanoma yiliphi igama, ayingxube yamafutha omnqumo acolisisiwe (ubukhulu obungama-90% wokuqukethwe) kanye namafutha omnqumo amsulwa noma amsulwa. Ngaphandle kokungabaza, iyona enekhwalithi embi kakhulu futhi sizowubona umehluko omkhulu kwezinye ezimbili ezedlule. Ikakhulukazi ngenxa yokunambitheka okuthile kwamakhemikhali.
Kunini lapho kungcono khona?
Amafutha omnqumo akhiqizwa kakhulu eYurophu (eSpain, e-Italy, eFrance naseGreece). Ukuvunwa kwe-Olive kwenzeka phakathi nezinyanga zasebusika (Okthoba kuya kuJanuwari) ezindaweni ezisenyakatho nenkabazwe futhi kusukela ngasekupheleni kwentwasahlobo kuya ekuqaleni kwehlobo (ngoMbasa kuya kuJulayi) eningizimu nenkabazwe.
Kuvamile ukuthola amafutha omnqumo emakethe yethu yasendaweni nganoma yisiphi isikhathi sonyaka. Kufanele nje siqiniseke ukuthi sinaka usuku lokuphelelwa yisikhathi emaphaketheni. Uma umkhiqizo usudlulile lolo suku, ungase ungaqukathi zonke izimfanelo zawo ezizuzisayo. Ngakho asikho isikhathi esingcono sokudla amafutha omnqumo.
Izinzuzo
Ucwaningo oluningi luye lwabheka izinzuzo zezempilo zamafutha omnqumo. I-extra virgin olive oil, okungamafutha eqophelo eliphezulu kakhulu atholakalayo, inothe ngama-antioxidants, asiza ukuvimbela ukulimala kwamangqamuzana okubangelwa ama-molecule abizwa ngokuthi ama-radicals mahhala. Uma ama-radicals wamahhala amaningi enqwabelana, angabangela ingcindezi ye-oxidative. Lokhu kungaholela ekulimaleni kwamangqamuzana futhi kungase kubambe iqhaza ekukhuleni kwezifo ezithile, kuhlanganise nezinhlobo ezithile zomdlavuza.
Izakhiwo ezilwa nokuvuvukala
Ukuvuvukala okungapheli kukholakala ukuthi kungenye yezimbangela eziyinhloko zezifo, okuhlanganisa umdlavuza, isifo senhliziyo, i-metabolic syndrome, uhlobo 2 sikashukela, i-Alzheimer's, isifo samathambo, ngisho nokukhuluphala.
Amafutha omnqumo engeziwe anganciphisa ukuvuvukala, okungase kube enye yezinzuzo eziyinhloko zezempilo. Imiphumela eyinhloko yokulwa nokuvuvukala ixhunywe ngama-antioxidants. Okubalulekile phakathi kwazo i-oleocanthal, eboniswe ukuthi isebenza ngendlela efanayo ne-ibuprofen, isidakamizwa esilwa nokuvuvukala.
Vikela inhliziyo
Izifo zenhliziyo, njengenhliziyo nesifo sohlangothi, ziphakathi kwezimbangela ezivame kakhulu zokufa kwabantu emhlabeni.
Kodwa ucwaningo oluningi lokuhlola lubonisa ukuthi ukufa ngenxa yalezi zifo kuphansi ezindaweni ezithile zomhlaba, ikakhulukazi emazweni aseMedithera, lapho amafutha omnqumo eyingxenye ebalulekile yokudla kwabantu.
Ucwaningo mayelana nokudla kwaseMedithera kukhombisa ngokungaguquki ukuthi kuhlotshaniswa nempilo engcono yenhliziyo futhi kungasiza ekuvimbeleni isifo senhliziyo nesifo sohlangothi.
Yehlisa ubungozi be-Alzheimer's
Isifo i-Alzheimer's yisifo esivame kakhulu emhlabeni wonke futhi singesinye sezimbangela eziphambili zokuwohloka komqondo. Uphawu oluphawulekayo lwesifo i-Alzheimer's ukwakheka kwamaprotheni aziwa ngokuthi ama-beta-amyloid plaque kuma-neurons athile ebuchosheni.
Ucwaningo lwezilwane luye lwathola ukuthi amafutha omnqumo engeziwe kanye nezinye izinhlanganisela eziqukethwe zingasiza ekulondolozeni ukusebenza kobuchopho ngokuvimbela ukunqwabelana kwalawa maprotheni. Ukwengeza, olunye ucwaningo lubonisa ukuthi ukulandela ukudla kwaseMedithera, okuvame ukuba namafutha omnqumo amaningi, kungase kuhlotshaniswe nengozi ephansi yokuwohloka komqondo kanye nokuncipha kwengqondo.
Isetshenziswa kanjani?
Ngesikhathi sokupheka, ama-fatty acids angafakwa i-oxidized, okusho ukuthi asabela nge-oxygen futhi alimale. Amabhondi aphindwe kabili kuma-fatty acid molecule abangela lokhu ngokuyinhloko. Ngenxa yalesi sizathu, amafutha agcwele, angenayo izibopho eziphindwe kabili, ayi ukumelana nokushisa okukhulu. Phakathi naleso sikhathi, amafutha e-polyunsaturated, anezibopho eziningi eziphindwe kabili, azwela kakhulu futhi angalimala.
Amafutha omnqumo ngokuyinhloko aqukethe ama-monounsaturated fatty acids, anesibopho esisodwa esiphindwe kabili. Ngakho-ke, amafutha omnqumo amelana kakhulu nokushisa okusesilinganisweni. Ngokuvamile, amafutha omnqumo abonakala ephephe kakhulu, ngisho nasekuphekeni emazingeni okushisa aphakathi.
Amafutha omnqumo engeziwe ngokuvamile asetshenziselwa ukuvuza imifino noma ukomisa inyama, inhlanzi kanye nezinkukhu. Singakwazi futhi ukukwengeza esobho, izitshulu, nasezitsheni zikabhontshisi noma sikusebenzise ukuze senze ukugqoka kwethu okunempilo kwesaladi. Kodwa-ke, kufanele isetshenziswe ngokucophelela lapho upheka futhi ugqoka ukudla, ikakhulukazi uma ubheka ukudla kwakho kwamafutha kanye nekhalori, njengoba kancane kuhamba indlela ende. Kubalulekile futhi ukuqaphela ukuthi ukuphakelwa kwamafutha okukodwa kumayelana nethisipuni elilodwa lamafutha omnqumo.
Ngakolunye uhlangothi, amafutha omnqumo avame ukusetshenziswa njengomkhiqizo wemvelo we ukunakekelwa kwesikhumba. Ingasetshenziswa ngqo ebusweni, kungaba yodwa noma ihlanganiswe nezinye izithako ezifana noju noma izikhupha zamaqanda. Ngaphezu kokuthambisa isikhumba, olunye ucwaningo lubonisa ukuthi amafutha omnqumo angase anciphise ukuvuvukala, akhuthaze ukuphulukiswa kwesilonda, futhi isikhumba siguge kancane.
Izingozi ezingaba khona
Njengezinye izinhlobo zamafutha, amafutha omnqumo engeziwe anama-kilojoule amaningi, anama-calories angu-119 kusipuni ngasinye (amagremu angu-14). Ukudla ama-calories amaningi kunalawo owashisa usuku ngalunye kunomthelela ekukhuleni kwesisindo ngokuhamba kwesikhathi. Ngakho-ke, uma singenzi ezinye izinguquko zokudla, ukudla amafutha omnqumo amaningi kungakwenza kube nzima kakhulu ukugcina isisindo esisesilinganisweni.
Futhi, nakuba kungavamile, abanye abantu bangase bangezwani neminqumo namafutha omnqumo. Uma sithola izimpawu zokungezwani komzimba ngemva kokudla amafutha omnqumo, kutuswa ukuba siyeke ukuwasebenzisa futhi sikhulume nochwepheshe bezempilo.
Uma sine-xerosis (isikhumba esomile ngendlela engavamile) noma i-atopic dermatitis (isikhumba esibomvu, esilumayo), ukugcoba uwoyela ngesihloko ukuze uqede ukulunywa kungenza lezi zimo zibe zimbi nakakhulu.