E-Spain sicace bha ukuthi uwoyela okufanele ube semaphethini ethu ungamafutha omnqumo engeziwe. Kodwa-ke, kukhona izitayela ezisiholela ekucabangeni ukuthi kuyathakazelisa yini ukudla ezinye izinhlobo zamafutha, njengokhukhunathi, ubhekilanga noma ukwatapheya. Eminyakeni yamuva nje siye sabona ukwanda kokusetshenziswa kukawoyela we-canola (rapeseed). Lesi sakamuva siyinhlobonhlobo yezitshalo, elungele ama-vegans, kodwa ingabe inempilo njengoba ibonakala noma kufanele uyibaleke?
Uma ufuna izinhlobo ezahlukene zamafutha, cabanga ngephoyinti layo lentuthu (izinga lokushisa amafutha aqala ngalo ukuwohloka, okuwenza angabi nempilo), uhlobo lwamafutha aqukethe, kanye nokunambitheka kwawo.
Yini amafutha e-canola?
Amafutha e-canola angashiswa kumazinga okushisa ahlukahlukene futhi anokunambitheka okumaphakathi. Lokhu kwenza kube amafutha okupheka ayintandokazi kwabaningi. Amafutha eCanola athathwa kabanzi njengamafutha anempilo, njengoba ephansi ngamafutha agcwele futhi aphezulu kumafutha e-monounsaturated.
Kokubili amafutha e-monounsaturated kanye ne-polyunsaturated angathuthukisa amazinga e-cholesterol futhi anciphise ingozi yesifo senhliziyo. Amafutha asuthisiwe, avame kakhulu emikhiqizweni yezilwane futhi atholakala kukhukhunathi namafutha esundu, anyusa amazinga e-cholesterol egazini.
Kungcono ukunciphisa inani lamafutha agcwele ekudleni. Enye yezingqinamba eziyinhloko zamafutha e-canola ukuthi awaveli esitshalweni semvelo. I-hybrid futhi uwoyela omningi we-canola ukhiqizwa ezitshalweni eziguqulwe ngofuzo. Nakuba lokhu kungenzi ngempela uwoyela ukukhetha okungenampilo, amanye afuthwa ngamakhemikhali angaba yingozi kubantu, kuhlanganise nalabo abangezwani.
Ayini amafutha emifino?
Amafutha emifino ngokuvamile ayingxube yezinhlobo ezahlukene zamafutha. Iwuhlobo lwamafutha ajwayelekile olusetshenziswa abantu abaningi ekuphekeni kwabo kwansuku zonke. Amafutha emifino ngokuvamile inketho engabizi engasetshenziswa kuzo zonke izinhlobo zokupheka. Futhi njengamafutha e-canola, inokunambitheka okungathathi hlangothi.
Inkinga ngalolu hlobo lwamafutha ajwayelekile ukuthi mancane amathuba okuthi wazi kahle ukuthi yini ekuwoyela. Lokhu kuhlanganisa nendlela izitshalo okwakukhishwe kuzo amafutha kanye nendlela amafutha ayecutshungulwa ngayo. Isilinganiso samafutha agcwele, amafutha e-polyunsaturated, namafutha e-monounsaturated siyahlukahluka kuye namafutha afakwe kungxube (ubhekilanga, ummbila, ubhontshisi wesoya, i-safflower, njll.), ngakho-ke ngeke sibe nokulawula okungaka phezu kwezinhlobo ze amafutha esiwadlayo .
Umehluko
Amafutha e-Canola nawo awuhlobo lwemifino oluvela ku-rapeseed edumile. Uma siyobheka amalebula amafutha yemifino esitolo esikhulu, okuqukethwe kwebhodlela kuhluke kakhulu. Singathola ingxube yezinhlobo ezahlukene zamafutha emifino, njenge-sunflower, ummbila namafutha omnqumo; empeleni, ingase futhi iqukethe amafutha e-canola. Nakuba kuyiqiniso ukuthi isikhathi esiningi siqukethe ikakhulukazi amafutha e-soya.
Amafutha eCanola wuhlobo lwamafutha emifino futhi womabili angasetshenziswa ngokushintshana. Zombili zinamaphuzu aphezulu wentuthu kanye nama-flavour angathathi hlangothi. Cishe njalo ungashintsha uwoyela wemifino esikhundleni sikawoyela we-canola futhi okuphambene nalokho, nakuba abanye bengase bakhethe okuqukethwe amafutha e-canola okungenzeka aphansi.
Umehluko omkhulu wehlela ekudleni. Nakuba uwoyela we-canola namafutha emifino kungamafutha emvelaphi yemifino (uwoyela we-canola uvela esitshalweni se-rapeseed, futhi uwoyela wemifino ngokuvamile ususelwa ku-soy noma wenziwa ngenhlanganisela yamafutha emifino), ayahluka ngokwakheka kwawo.
Nakuba amafutha asekelwe ezitshalweni abhekwa njengenhliziyo enempilo kakhulu kunamafutha ezilwane, amafutha e-canola ngokuvamile akholelwa ukuthi ayindlela enempilo ngoba anamafutha amancane agcwele kunamafutha emifino.
Amathiphu
Kunezincomo okufanele sizicabangele lapho sikhetha uhlobo olulodwa lwamafutha noma olunye.
Usetshenziswa nini uwoyela ngamunye?
I-Canola ayithathi hlangothi ku-flavour futhi ingasetshenziswa ekuphekeni okuningi nasekubhakeni. Kodwa kuhle kakhulu ezintweni ezinoshukela, njengamakhekhe namakhekhe. Kuphinde futhi kuyisithako esihle sokosa, uku-sautéing, noma ukuthosa, njengoba inephuzu eliphezulu kakhulu lentuthu (izinga lokushisa lapho uwoyela uqala khona ukuphuka nokukhipha amagesi anobuthi). Uma ukhulisa amandla omlilo, uwoyela we-canola uwukubheja okuphephile.
Ukunambitheka kokungathathi hlangothi kwamafutha emifino nakho kuyenza ibe ikhandidethi elihle uma ungafuni iresiphi yokunambitha uwoyela. Isibonelo, imifino ethosiwe noma amazambane athosiwe. Kodwa-ke, kuye ngokuthi ingxube yamafutha yemifino, kungase kungabi nenzuzo ukuyisebenzisa ekushiseni okuphezulu.
Yikuphi okunempilo?
Amafutha weCanola:
- Amakhalori ngesipuni ngasinye: 124
- Amafutha: 14 amagremu
- Amafutha agcwele: 1 igremu
Amafutha emifino:
- Amakhalori ngesipuni ngasinye: 117
- Amafutha: 13 amagremu
- Amafutha agcwele: 11 amagremu
Uma sithi nhlá, singabona ukuthi ulwazi lokudla okunempilo akufani kakhulu. Kodwa-ke, uwoyela we-canola uphakeme kakhulu amafutha e-monounsaturated kanye ne-omega-3 kunamafutha yemifino evamile. Ngokuphambene, uwoyela wemifino uvame ukuba namafutha agcwele kakhulu kune-canola. Ngalokho, ukusetshenziswa okuphezulu kuhlobene nezifo zenhliziyo.
Futhi, kunamafutha amaningi emifino ane-hydrogenated ukuze anwebe impilo yeshalofu futhi engeze amafutha e-trans. Bavame nokuba nokuqukethwe okuphezulu kwe-omega-6 fatty acids okuthi, uma isetshenziswe ngokweqile, ithande ukwanda kwengozi yomdlavuza kanye nezifo ezizimele.
Njengoba amafutha e-canola ephansi ngamafutha agcwele futhi eningi ngamafutha e-monounsaturated, kubonakala kungeyona into eyingozi empilweni yakho.
Funda ilebula ngaphambi kokuthenga
Kufanele ngaso sonke isikhathi sikhethe amafutha e-olive engeziwe. Kodwa kungakhathaliseki ukuthi ukhetha liphi uwoyela, into yokuqala okufanele uyenze ukubheka ilebula yokudla okunomsoco. Ochwepheshe batusa ukukhetha labo abangaphansi kwamagremu amane amafutha agcwele isipuni ngasinye.
Izinhlobo ezinempilo kakhulu zamafutha emifino angamafutha e-olive e-extra virgin kanye namafutha kakotapheya, ngakho-ke khetha lawa noma nini uma ukwazi.