Mafuta a Azitona: Zoonadi Zakudya

Mafuta a Maolivi ndi Zaumoyo Zopindulitsa

Mafuta a azitona ndi chakudya chakale chomwe anthu akhala akuchigwiritsa ntchito zaka zikwi zambiri. Ndiwo mafuta okha omwe amachotsedwa ku chipatso osati mbeu, nati, kapena tirigu. Mafuta a azitona amapangidwa ku Ulaya (Spain, Italy, France ndi Greece) ndipo ndalama zochepa zimapangidwa ku California ndi kumpoto kwa Africa.

Mafuta a azitona amasiyanasiyana ndi mtundu ndi mavitamini molingana ndi kuphulika kwa azitona, nyengo, mtundu wa nthaka ndi zofuna zomwe amapanga.

Mtundu, womwe ukhoza kukhala wosiyana ndi wobiriwira, umakhala wovuta, umadalira njira yoyeretsera ndipo si chizindikiro chabwino cha kukoma. Mafuta abwino a azitona adzakhala ochuluka kusiyana ndi mankhwala oyeretsedwa, koma osati ochuluka kwambiri.

Mafuta a azitona alibe mapu kapena mapuloteni. Mafuta ake onse amachokera ku mafuta, makamaka monounsaturated , kupanga moyo wathanzi kwambiri kuwonjezera pa zakudya zanu.

Supuni imodzi ya mafuta a maolivi ili ndi makilogalamu okwana 124 ndi ma gramu 14 a mafuta, zomwe zimapanga zakudya zamakono. Uthenga wabwino ndi wakuti mafuta ali wathanzi, makamaka monounsaturated, pafupifupi ma gramu 6.7 ndi polyunsaturated, 4,6 magalamu.

Mankhwala ochepa amachokera ku mafuta odzaza. Koma, ngakhale mafuta ali ndi thanzi labwino, muyenera kugawa mafuta anu. Gwiritsani ntchito moyenera pakuphika ndi kuvala chakudya. Ndipo ngati mukuligwiritsa ntchito limodzi, onetsetsani kuti mafuta amodzi amathirapo supuni imodzi ya mafuta a maolivi.

Ubwino wa Zaumoyo

Mafuta a maolivi ali ndi vitamini E wambiri , mavitamini otetezedwa ndi mafuta omwe amathandiza kuti thupi likhale labwino komanso limateteza thupi lawo. Ndicho chitsime chodalirika cha vitamini K, chomwe ndi vitamini china chokhazikika kwambiri chomwe chimayambitsa magazi.

Kuwonjezera apo, mafuta a azitona ali ndi mafuta olemera kwambiri omwe amasonyeza kuti amawonjezera cholesterol (HDL) ndi kuchepa kwa cholesterol (LDL).

Kafukufuku wina amasonyeza kuti kuwonjezeranso mavitamini owonjezera a maolivi pa zakudya, pafupifupi supuni imodzi kapena ziwiri patsiku, kungakhale ndi zotsatira zotsutsa-kutupa pochepetsa mapuloteni ochepa.

Njira inanso ya maolivi yomwe ingathandize kuteteza mtima imachokera ku zomwe zili ndi polyphenols. Ena mwa polyphenols mu mafuta akhoza kuteteza mapuloteni a magazi kuti asagwirizane palimodzi, zomwe zimayambitsa matenda a mtima. A FDA amachirikiza kuti "kudya masipuni awiri a maolivi tsiku lililonse kungachepetse chiopsezo cha matenda a mtima."

Kafukufuku wina akusonyeza kuti kudya mafuta a azitona kungatiteteze ku chidziwitso, kuchepa kwa magazi, komanso kuchepa kwa mabakiteriya.

Ndikofunika kudziwa kuti zigawo zambiri za mafuta a azitona, monga phytonutrients, zilipo mwapadera kwambiri mwa namwali komanso atsikana omwe ali osakwatira.

Kodi Mafuta Ena a Maolivi Ambiri Ndi Otani?

Maina omwe amatchulidwa kuti namwali, osapitirira, ndi azitona mafuta oyera amatanthauza kuchuluka kwa acidity ya mafuta komanso momwe amagwiritsiridwa ntchito kuti atenge mafuta. Ulamulilo waukulu wa thumbu ndi wotsika mtengo wa acidity, wabwino.

Mafuta a maolivi amtundu wa maolivi ndi mafuta osapitsidwa, omwe amatanthauza kuti siwotenthedwa kapena kusungunuka mankhwala. M'malo mwake, amachokera ku maolivi pokhapokha ndi njira zowonjezera (mwina mwa kukakamiza kapena kupota maolivi atasungidwa mu phala). Wopambana kwambiri "woposa namwali" ali ndi zakudya zabwino kwambiri, m'munsi umakhala wodalirika kusiyana ndi namwali wa azitona, mafuta otsika kwambiri, ndi azitona zabwino kwambiri.

Mafuta a maolivi oyera amayendetsedwa kuchokera ku zamkati pakutha koyamba kutentha ndi mankhwala. Zimakhala zosavuta komanso zosakwera mtengo. Phindu ili ndilo kuti lili ndi chisangalalo chosalowerera ndale komanso malo apamwamba otulutsa utsi. Namwali ndi maolivi ena omwe ali namwali amakhala ndi utsi wotsika ndipo amayamba kuswa ngati atapsa kwambiri, akupereka zakudya zina.

Kusaka ndi Kusunga Mafuta a Azitona

Mafuta a maolivi amachititsa kuti atengeke. Choncho, ndikofunikira kutetezera ku kuwala ndi kutentha. Mukatsegulidwa mafuta a azitona, muyenera kugwiritsa ntchito mkati mwa miyezi isanu ndi umodzi. Mukudziwa kuti mafuta ndi amphongo pamene amva kapena amachoka. Kusunga mafuta mwabwino kwambiri ndikofuna kuchita zotsatirazi:

• Gulani mafuta a azitona m'mabotolo amdima. Zithunzi zina za chikasu ndi zobiriwira zimayambitsa kuwala kowala komwe kungachititse kuti mafuta apite.
• Pewani kugula mabotolo a mafuta omwe ali fumbi kapena akhala pamapalefu kwa miyezi.
• Yang'anani kuti muwone ngati pali tsiku lomwe lilipo, ndipo yesetsani kupeza mafuta owonjezera kwambiri.
• Sungani mafuta azitona mumdima, malo ozizira kapena firiji mpaka mutakonzekera kugwiritsa ntchito. Pakati pa firiji, musawopsyeze ngati mafuta akuwoneka ndi mtambo ndi wandiweyani, adzakhala madzi kachiwiri mukakhala kutentha.

Ngati kusungidwa bwino, mafuta a azitona ndi kusungunuka ndi zakudya zokwanira.

Njira Zabwino Zogwiritsira Ntchito Mafuta a Azitona

Mafuta a azitona ndizofunika kwambiri ku Mediterranean ndi ku Ulaya. Gwiritsani ntchito mafuta a maolivi osakwanira, kutsanulira masamba, soups, stews, nyemba mbale, nyama, nsomba, ndi nkhuku. Kapena, muzigwiritse ntchito kuti muzitha kusuta kapena anu, kuchepetsa kuvala saladi.

Ngati mukuyang'ana kuti muphike pamwambo wapamwamba, monga kudya grill, mungagwiritse ntchito maolivi owonjezera. Komabe, mwinamwake muli bwino pogwiritsira ntchito mafuta a masamba, mafuta a canola, namwali, kapena mafuta a azitona oyera, chifukwa cha malo awo okwera ndi utsi komanso kusakhudzidwa kwina.

Kuwotcha mafuta owonjezera a maolivi otentha kwambiri kungathenso kutaya katundu omwe amachititsa kuti akhale namwali wambiri. Koma nkofunika kuzindikira kuti ena mwa mafuta ena amasinthidwa. Pewani kutentha kwakukulu kwambiri kuphika palimodzi, monga kupuma, monga kuphika kumeneku kuli kolemera kwambiri ndipo kungapangitse mankhwala a kagajeni.

Maphikidwe Ndi Mafuta a Azitona

• Classic Greek Saladi
• Broccolini Ndi Pine Mtedza ndi Garlic
• Nsomba Zophika Zodzoladzola Zitsamba Zovala

> Zotsatira:

_{Berr C, et al. Mafuta a Azitona ndi Kuzindikira: Zotsatira za Phunziro la Mzinda Witatu. Dementia ndi Matenda Odzidzidzidwa Odzidzimutsa. 28.4 (2009): 357-364.}

_{Bogani, P, ndi. Al Postprandial anti-inflammatory and antioxidant zotsatira za owonjezera mafuta azitona mafuta. Atherosclerosis. 190.1 (2007): 181-186}

_{Kontogianni MD. Mmene mafuta amawagwiritsira ntchito pangozi ya syndromes yamakono: CARDIO2000. Kachipatala Kanyama. 30.3 (2007): 125-9.}

> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 129-130

_{Lucas, L ndi Njira Zambiri za Kutupa. Ubwino Wotsutsa Mpweya wa Maolivi a Maolivi a Virgin ndi Phenolic Compound Oleocanthal. Mkonzi wamakono wamakono, Vesi 17, Nambala 8, March 2011, pp. 754-768 (15)}

_{Linus Pauling Institute. Micronutrients for Health.}