Kuphika ndi mafuta a azitona nthawi zambiri sikumveka bwino kapena osayankhulidwa zambiri, ngakhale kuti chogwiritsidwacho chimagwiritsidwa ntchito kwambiri mu saladi ndi pasitala, ndipo chatchuka kwambiri kwa zaka zambiri monga mafuta abwino. Ngati mukuyang'ana ubwino wogwiritsa ntchito mafuta a azitona kuphika , werengani kuti mudziwe momwe mungaphatikizire zambiri muzakudya zanu moyenera!
Chithunzi: 123RF Kodi Ubwino Wogwiritsa Ntchito Mafuta a Azitona Pophikira Ndi Chiyani?
Monga gawo lofunikira la chimodzi mwa zipilala zazikulu za a Zakudya za Mediterranean , mwina zakudya zopatsa thanzi kwambiri padziko lapansi, golide wamadzimadzi uyu amatamandidwa pachabe. Mafuta a azitona ndi abwino kuposa mafuta ena chifukwa chake zopatsa thanzi , zomwe zimapereka ubwino wambiri wathanzi.
Chithunzi: 123RF Amachepetsa Kupsinjika kwa Oxidative
Mafuta a azitona, makamaka owonjezera mafuta a azitona , ndi yodzaza ndi ma antioxidants monga beta-carotene, lutein, tocopherols, ndi hydrophilic phenols, ndipo ili ndi zigawo zoposa 200 zomwe zimakhala ndi zochitika zamoyo! Antioxidants amadziwika kuti amaletsa kuwonongeka kwa ma cell kuchokera ku ma free radicals, zinthu zopangidwa ndi thupi panthawi ya metabolism.Kuchulukana kwa ma free radicals m'thupi kumayambitsa kupsinjika kwa okosijeni, komwe kumatha kuwononga ma cell ndipo akuti kumathandizira pakukula kwa matenda monga khansa. Kafukufuku wina amasonyeza kuti ubwino wogwiritsa ntchito mafuta a azitona kuphika ndi kudya ndi monga kuchepetsa chiopsezo cha khansa ya m'mawere komanso kupewa khansa yapakhungu.
Imawonjezera Thanzi la Mtima
Kafukufuku akuwonetsa kuti ma polyphenols mumafuta a azitona amateteza ku atherosclerosis ndi matenda amtima. Mafuta a azitona amathandizanso kuti magazi aziundana komanso kuti cholesterol ya LDL (yoyipa) ikhale oxidation, imachepetsa kuthamanga kwa magazi, komanso imapangitsa kuti magazi aziyenda bwino. kukalowa kwa mitsempha ya magazi .
Chithunzi: 123RF Amapewa Kutupa
Kutupa kosatha ndizomwe zimayambitsa matenda monga matenda amtima, matenda a shuga a 2, kunenepa kwambiri, nyamakazi, khansa, ndi zina zambiri. Antioxidants mu mafuta a azitona, makamaka oleocanthal, amagwira ntchito mofanana ndi mankhwala oletsa kutupa kuti achepetse kutupa.Ma antioxidants ena awonetsedwa kuti amaletsa mapuloteni ena ndi majini omwe amayendetsa kutupa. Kuphatikiza apo, oleic acid, mafuta acid omwe amapezeka mumafuta a azitona, amachepetsa milingo yotupa zolembera.
Imalimbitsa Ubongo Ndi Umoyo Wamaganizo
Malinga ndi kafukufuku, kudya zakudya zokhala ndi mafuta owonjezera a azitona kumateteza mitsempha ya ubongo, kuteteza kapena kuchepetsa kuyambika kwa matenda a Alzheimer's.Kafukufuku akuwonetsa kuti a zakudya zolemera mu mafuta odzaza amalumikizidwa ndi kupsinjika maganizo, pamodzi ndi zina zaumoyo. Mafuta a azitona ndi amodzi mwamagwero abwino kwambiri amafuta a monounsaturated, omwe sali abwino pamtima komanso thanzi lonse. Kuphatikiza apo, malinga ndi kafukufuku, zakudya zomwe zili mumafuta a azitona owonjezera zimatha kuthandizira kuteteza dongosolo lamanjenje komanso kukhala othandiza pochiza kupsinjika ndi nkhawa, imodzi mwazabwino zambiri zogwiritsa ntchito mafuta a azitona kuphika.
Chithunzi: 123RF Zopindulitsa Pamatumbo ndi Chiwindi Health
Ma Phenols omwe amapezeka mumafuta a azitona apezeka kuti amathandizira thanzi la m'matumbo komanso chitetezo cham'mimba posintha ma virus m'thupi. kugaya chakudya , kutsimikizira kopindulitsa kwa iwo omwe ali ndi zilonda zam'mimba, matenda a Crohn ndi mitundu ina ya matenda otupa.Mafuta a monounsaturated mafuta acids m'mafuta owonjezera a azitona amalepheretsa kusintha monga kutupa ndi kukana insulini m'chiwindi, motero amalepheretsa kuwonongeka kwa chiwindi.
Langizo: Ubwino wogwiritsa ntchito mafuta a maolivi pophika ndi wochuluka. Kuchokera kumaganizo kupita ku thanzi lathupi, izi mafuta abwino akhoza kupereka zabwino koposa!
Chithunzi: 123RF Kodi Mungapeze Bwanji Ubwino Wogwiritsa Ntchito Mafuta a Azitona Pophikira?
Ndikofunikira kuti kumvetsetsa kuti mafuta onse ophikira kukhala ndi kutentha kumene amayamba kusuta kapena kusweka; kutentha kumeneku kumadziwika kuti ndi utsi. Mafuta akatenthedwa mpaka ku utsi wake, zakudya zopindulitsa zimayamba kuwonongeka ndi mankhwala omwe angakhale ovulaza thanzi, amayamba kupanga. Kuyambira ku Utsi wamafuta a azitona ndi wotsika kuposa mafuta a masamba , nthawi zambiri amalangizidwa kuti asawotchere m'menemo.Nkhani yabwino ndiyakuti mafuta a azitona, akagwiritsidwa ntchito pophika pang'ono, amasunga ubwino wake wonse! Ndizosangalatsa kudziwa kuti mafuta a azitona amapangidwa molingana ndi momwe amawotchera, ndipo kusankha omwe amatha kupirira kutentha komwe mungakhale mukuphika, kumakhala kochulukirapo. zothandiza thanzi .
Chithunzi: 123RF Mitundu yonse yamafuta a azitona imakhala ndi zokonda zosiyanasiyana komanso utsi wosiyanasiyana. Gwirani ku kugwiritsa ntchito mafuta owonjezera a azitona ndi virgin mafuta a azitona ngati kuvala saladi , toppings, masangweji, ndi sautés kuwala . Kuti mupeze ubwino wogwiritsa ntchito mafuta a azitona pophika, gwiritsani ntchito mafuta a azitona oyeretsedwa kapena oyeretsedwa kapena mafuta a pomace pokazinga ndi kuphika pa kutentha kwakukulu.
Langizo: Pezani zabwino zonse zathanzi mafuta a azitona posankha choyenera zosiyanasiyana malinga ndi mbale ndi njira kuphika.
Chithunzi: 123RF Mafunso Okhudza Kugwiritsa Ntchito Mafuta a Azitona Pophikira
Q. Momwe mungasankhire mafuta kuti mupeze phindu logwiritsa ntchito maolivi pophika?
KWA. Kaya mukuyang'ana mafuta a azitona ophika kapena okazinga, kumbukirani kuwerenga zolemba musanagule. Nayi mitundu ya mafuta a azitona:- Mafuta a Azitona Owonjezera
Mafuta a azitona abwino kwambiri komanso omwe amagwiritsidwa ntchito kwambiri pakati pa onse, mafuta owonjezera a azitona amachotsedwa popondereza kuzizira kuti ateteze zakudya, zokometsera, ndi fungo kuti zisakhudzidwe ndi kutentha kwambiri. Mafuta adatulutsa izi Njirayi imakhala ndi acidity yochepa zokhutira poyerekeza ndi zina zake. Mafuta owonjezera a azitona amatha kudyedwa monga momwe alili, mocheperapo.- Mafuta a Azitona a Virgin
Mafuta amtundu uwu amachotsedwanso mwa kukanikiza kozizira kuti abwereke fungo lachilengedwe ndi kukoma kwa chinthu chomaliza. Poyerekeza ndi mafuta owonjezera a azitona, mafuta a azitona a virgin ndi ocheperako komanso oyenera kuphika kutentha pang'ono.
Chithunzi: 123RF - Mafuta Oyeretsedwa a Azitona
Otengedwa ku azitona wakucha, mafuta oyengedwa bwino amakhala ndi mafuta ochepa kwambiri a azitona, motero amakhala otsika kwambiri kuposa mitundu yomwe tatchulayi. Komabe, izi mafuta a azitona ndi abwino kuphika pa kutentha kwakukulu.- Mafuta Oyera a Azitona
Mtundu uwu wa mafuta a azitona ndi wosakaniza wa mafuta a azitona oyengedwa bwino komanso mafuta a azitona owonjezera kapena virgin. Mafuta a azitona oyengedwa bwino amasakanizidwa ndi mafuta abwinoko kuti apititse patsogolo ntchito yomaliza, kukulitsa michere ndi kununkhira kwake.- Mafuta a Olive Pomace
Uwu ndiye mafuta otsika kwambiri a azitona ndipo amachotsedwa ku zotsalira za azitona woponderezedwa. Apanso, mafuta a azitona amawonjezedwa kuti akhale abwino. Ngakhale mafuta a azitona ndi otsika mtengo mwa mitundu yonse ya mafuta a azitona, ndi oyenera kuphika pa kutentha kwakukulu.Q. Momwe mungasungire mafuta a azitona kuti mupeze phindu logwiritsa ntchito mafuta ophikira?
KWA. Kusunga mafuta a azitona moyenera ndikofunikira chifukwa mosiyana ndi vinyo, sizikhala bwino ndi zaka. Kwa mafuta athanzi awa, mafuta atsopanowa ndi abwino kwambiri pankhani ya kukoma ndi zakudya. Kumbukirani malangizo awa:
Chithunzi: 123RF - Gwiritsani ntchito mafuta a azitona mkati mwa miyezi itatu kapena isanu ndi umodzi yogula m'malo mosunga mafuta okwera mtengo pazochitika zapadera. Muyenera kuidya posachedwa mukatsegula botolo kapena malata.
- Yang'anani tsiku lotha ntchito musanagule, komanso yang'anani tsiku lokolola.
- Sungani mafuta a azitona pamalo ozizira. Kutentha kwabwino kwa chipinda kumagwira ntchito, ndipo palibe chifukwa chosungira mafuta a azitona mufiriji ngati mutangokumbukira kuwasunga kutali ndi kutentha monga chitofu kapena uvuni. Dziwani kuti kuzizira mafuta a azitona kumatha kuchititsa mitambo kapena kulimbitsa, koma izi sizikhudza thanzi lake.
- Sungani mafuta a azitona kutali ndi dzuwa. Malo abwino kwambiri osungiramo ndi pamalo amdima ngati kabati.
- Chepetsani kukhudzana ndi mpweya kuti mupeze zonse ubwino wogwiritsa ntchito mafuta a azitona kuphika. Nthawi zonse sungani mafuta a azitona otsekedwa mwamphamvu; mungafune kuganizira kusamutsa mafutawo ku chidebe chaching'ono mukangogwiritsa ntchito theka kuti muchepetse kukhudzidwa.
Chithunzi: 123RF
