Mafuta a azitona ndizofunikira kwambiri pa zakudya za Mediterranean , zomwe zakhudzana ndi thanzi labwino komanso moyo wautali. Ndipotu, US Food and Drug Administration ikuvomereza kuti mafuta a azitona akhoza kukhala ndi thanzi labwino. Mukagula botolo la maolivi, mungathe kuona mawu otsatirawa pa lemba:
Umboni wosagwirizana komanso wosatsimikiziridwa wa sayansi umasonyeza kuti kudya ma supuni awiri (23 magalamu) a mafuta a maolivi tsiku ndi tsiku kungachepetse chiopsezo cha matenda a mtima chifukwa cha mafuta odzola mafuta. Pofuna kuti phindu likhale lopindulitsa, mafuta a azitona ayenera kutengera mafuta ochulukitsidwa omwewo komanso osawonjezera chiwerengero cha zakudya zomwe mumadya tsiku limodzi.
Mitsempha yamakono imapereka magazi ku minofu ya mtima wanu. Mafuta a monounsaturated mu mafuta amathandiza kuti mitsempha imeneyo ikhale yowonekera kuti mtima wanu ukhoze kupeza mpweya wokwanira ndi zakudya kuti mupitirize kupopera.
Koma ndizofunika kudziwa kuti maphunziro ambiri omwe amawona zotsatira za mafuta a maolivi apangidwa kuti ayang'ane zakudya za Mediterranean, zomwe zimapangitsa kuti zikhale zovuta kudziwa momwe zothandiza zaumoyo zimayendera makamaka mafuta. Thandizo lina la thanzi lingabwere kuchokera kumbewu, mtedza, mbewu, masamba, zipatso kapena nsomba.
Komabe, kafukufuku wina wofalitsidwa mu 2011 mu Nutrition, Metabolism ndi Matenda a Mtima anamaliza kuti mafuta a azitona amachepetsa mafuta a cholesterol, mwachiwonekere akuyenera kuphatikizapo mafuta ena osati mafuta a monounsaturated. Mafuta a azitona ali olemera mu polyphenols omwe amagwira ntchito monga antioxidants kuteteza maselo m'thupi lanu, ndipo ena amakhala ndi zotsatira zina - mwina kuchepetsa cholesterol ndi chimodzi mwa iwo.
N'zotheka kuti ma polyphenols angathandize kupeŵa mitundu ina ya khansa - kafukufuku wina wofalitsidwa mu 2011 mu Lipids ndi Health and Disease anapeza kuti anthu omwe ankadya mafuta ambiri a azitona anali ndi matenda ochepa a khansa. Komabe, izi ndizowonetseratu, ndipo pangakhale zifukwa zina zomwe anthu omwe adya mafuta ambiri a azitona sankapezeka ndi khansa.
Pezani Mafuta Ena a Azitona Mu Zakudya Zanu
- Gwiritsani ntchito maolivi kuvala pa saladi yomwe mumaikonda.
- Mupatseni magawo 100 peresenti ya mkate wophika mkate mu mafuta a maolivi omwe ali ndi tsabola ndi oregano.
- Dzazani masamba obiriwira ndi mafuta m'malo mwa margarine kapena batala.
- Pangani pesto ndikutumikira ndi pasitala yomwe mumakonda.
- Konzani anugarriji vinaigrette anu a saladi.
- Onjezerani kukoma kwa mafuta poika mafuta ndi rosemary kapena zitsamba zina zouma.
Sungani mafuta azitona mu mdima, malo ozizira mu chidebe chophimba kwambiri. Mukhoza kusunga maolivi mufiriji; Komabe, zidzakhala zakuda ndi mitambo. Ziri bwino - mafuta a azitona adzabwerera kumtunda pamene amaima kutentha.
Kumbukirani kuti ngakhale mafuta a azitona ali olemera mu mafuta odzaza mafuta, akadali olemera kwambiri. Tawonani kukula kwa utumiki wanu - imodzi yokha ndi ma supuni awiri, ndipo ndizo zonse zomwe mumasowa patsiku.
Zotsatira
Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Gaddi A, De Torre R, Mursu J, Baumler H, Nascetti S, Salton JT, Fito M, Virtanen J, Marrugat J, EUROLIVE Ophunzira Gulu . "Zotsatira za ma polyphenols mu maolivi pazifukwa zoopsa za mtima: kuyesedwa kosadziwika." Ann Intern Med. 2006 Sep 5; 145 (5): 333-41. http://annals.org/article.aspx?articleid=727945.
Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Kuphunzira kwa Crossover zakudya zomwe zimapangidwa ndi virgin olive, walnuts kapena amondi. . " Mankhwala a Metab Odwala Dis. 2011 Jun 21 Kuwonjezera 1: S14-20. lembani: 10.1016 / j.numecd.2010.12.006. http://www.nmcd-journal.com/article/S0939-4753(10)00297-8/abstract.
Psaltopoulou T1, Kosti RI, Haidopoulos D, Dimopoulos M, Panagiotakos DB. "Kulowa kwa mafuta a azitona kumayenderana kwambiri ndi kufalikira kwa khansa: ndondomeko yowonongeka ndi kuunika kwa odwala 13,800 ndi kulamulira 23,340 pa maphunziro 19 oyang'ana." Lipids Health Dis. 2011 Jul 30; 10: 127. lembani: 10.1186 / 1476-511X-10-127. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199852/.