Mafuta Olive Anopa Utano Zvikamu zvekubika nekudya
Dieters avo vari kuedza kurasikirwa nehutemi, vanodya zvine utano uye avo vanotevera Mediteramu yeMediterranean vanoshandisa maorivhi samafuta semafambiro avo. Vamwe vanozvitumidza kuti " ndarama yegoridhe " nekuda kwekunakidza kwayo uye kuwanda kwehutano hunobatsira. Asi zvakadini kana uchida mafuta emuorivhi zvimwe? Kana iwe uri kutsvaga mafuta ezasi kana pasi pekoriori mutevedzeri wemafuta emuorivhi shandisa iyi mutungamiri kuti uwane chisarudzo chakanakisisa kwauri.
Sei Uchifanira Kushandisa Mafuta Oorivhi?
Usati wasarudza imwe nzvimbo yemafuta emaorivhi, zvinokosha kuti unzwisise mafuta emafuta. Sei? Nemhaka yokuti dzimwe nzira dzingasarudzwa dzinogona kunge dzakaderera mumafuta uye makoriori asi dzinogonawo kunge dzisingakwanisi maererano nehuwandu hwezvokudya. Kana iwe uchitarisa zvinobudirira uye zvinetso zvekushandisa mafuta emuorivhi uye unozvienzanisa nezvinobatsira uye zvinetso zvezvimwe zvigadzirwa, unogona kusarudza kubatana neicho chaicho.
Kushanda kamwechete kwemafuta, kusanganisira maorivhi, imwe punipuni. Rimwe punipuni yamafuta omuorivhi inopa 119 makorikori, ose kubva kumafuta. Pane magiramu 1,9 emafuta akazara, 1,4 gm emafuta e-polyunsaturated uye gumi gmm emafuta e-monounsaturated mumafuta emuorivhi.
Iyo ndiyo yakakwirira yakawanda yemafuta e- monounsaturated uye e-polyunsaturated mumafuta omuorivhi anoita kuti inakidze kune vatsigiri veutano. Aya mafuta anobatsira anobatsira kukurudzira utano hwemwoyo uye kukurudzira manzwiro ekugadzikana kana kuzara, izvo zvinowanzobatsira kuti dieters uye vamwe vari kuedza kudya nhamba yakarurama yemakirori zuva rega rega.
Nokuenzanisa, kushanda kamwe chete kwemasvini ekuchepeta (kufanana neCrisco) inopa makirogiramu 110 uye 12 gm emafuta ose. Kune ma 3.5 gramu emafuta akazara, 6 gramu emafuta e-polyunsaturated uye 2,5 gm emafuta anonzi monounsaturated mukuderedza. Butter inopa 102 makirogiramu kuburikidza nekushandira. Asi zvikamu zvose zvinowanzobva mafuta ane mafuta.
Nyanzvi dzehutano dzinokurudzira kuti maAmerica aderedze kudya kwavo mafuta akazara nokuda kwemafuta emono uye polyunsaturated.
Mukuwedzera kune hutano hunodiwa nemafuta emuorivhi, vazhinji vanobika uye vanodya vane utano vanofarira kushandiswa kwezvakaitwa. Iwe unogona kubika nemafuta aya asi zvakare inogadzira chikafu chinonaka chechingwa uye chinogona kushandiswa pane nzvimbo yetirea kana mayonnaise pachingwa paunenge uchigadzira sandwich.
Saizvozvowo mafuta echishamiso ane zvipingamupinyi here? Hungu, inodaro. Mafuta omuorivhi ari nyore chaizvo kudarika. Nemhaka yokuti mafuta anouya muhombodo, zvakaoma kushandisa chirongwa chekugovera chikamu kana uchidururira mukaini kana kudya. Kunze kwekuti iwe usingashandisi chiyero chekuyera, iwe unogona kushandisa zvinopfuura kushumira imwechete apo iwe uidururira pamashizha kana kuidonha pamiriwo.
Mukuwedzera, mafuta emuorivhi anogona kuve anodhura uye zvakaoma kuchengetedza kupfuura mamwe anozivikanwa zvikuru emafuta ekugadzirisa mafuta. Kana iwe usingachengetedzi mafuta ako zvakarurama, ruvara runoshanduka. Mafuta ako emafuta anogona kuenda akaipa asati ushanduka kushandisa simbi yose.
Mafuta Olive Akakurumbira Zvikamu
Usati watanga kutsvaga mamwe mafuta, zvakakosha kuongorora kuti unoronga kuishandisa sei. Hazvisizvo kuti iwe uchawana chimwe chinhu chinogadzira zvose zvinogadzirwa nemafuta emuorivhi.
Ichokwadi, iwe unogona kusarudza kutenga dzimwe nzira dzakasiyana dzemafuta kuti uwane zvido zvako.
Aya ndiwo mamwe emafuta anonyanya kufanirwa mafuta omuorivhi pamusika.
- Chicken kana mimwe yemichero. Kana iwe kazhinji uchishandisa mafuta emuorivhi kudira miriwo kana nyama, unogona kushandisa huku kana mishonga yemichero panzvimbo. Vamwe vakadekari vanogadzirira kunyange kushandisa mvura. Asi iwe uchanonoka paunhu, uye kuiswa kwezvokudya zvako kuchave kwakasiyana zvakanyanya apo iwe uchinge uri mumvura panzvimbo yemafuta.
- Olive mafuta akasvibiswa spray. Kune zvakawanda zvakasiyana-siyana zvepafuta pamusika izvo zviri nyore kushandiswa pakubika, kusvuta uye kunya. Iwe uchawana mapiritsi ari mukiki yekubikira yegoroka. Asi kunyange zvazvo izvi zvinyoro zvinyanyisa mumakoriyori kupfuura mafuta, kuganiswa kwechikamu kunenge kusingaiti. Kushanda kamwechete kwePAM Extra Extra Olive Oil Spray inopa zero makori uye zero gramu yemafuta. Asi kushumira mumwe chete ispray inotora chikamu chimwe chechishanu chechipiri. Inguva ipi yekupedzisira iwe wakatora nguva yekusimudza kusvika nguva yako spray? Paunenge uchishandisa zvimwe zvezvigadzirwa izvi, makorikiti nemafuta gamu anowedzera nokukurumidza.
- Olive mafuta-flavored margarini kana kupararira. Makampani akawanda emargarine anoita mafuta emuorivhi akapararira. Dzimwe nguva kupararira kunoitwa (pamwe) kubva kumafuta. Saka chikafu chinofananidza sei? Kushanda kamwechete (hupuni imwechete) I Handigone Kutenda Kuti Haisi Mhete !, 45% Mafuta Anogadzirwa Namafuta Anogadzika anopa 60 makoriri uye 6 gm emafuta ose. Pamusoro pezvo, 2 gramu yakazara mafuta, 2.5 gramu nemafuta akawanda anowirirana uye 1.5 gram ndiyo monounsaturated mafuta.
- Mamwe mafuta. Iwe unogona kutarisa kusarudza rudzi rwakasiyana rwemafuta kuti urishandise mukubika kwako. Asi mafuta ane mafuta. Saka mafuta nekoriori kuwanda kweimwe mafuta zvinenge zvakangofanana neaya maorivhi omuorivhi. Mafuta anoputika, somuenzaniso, anopa 120 makoriri uye 13.6 magamu emafuta. Kocoti mafuta inopa 117 makoriri uye 13.6 magamu emafuta.
- Kuchengetedza. Kana iwe ukashandisa mafuta emuorivhi sekupararira kwechingwa chako kana sandwiches, unogona kufunga kushandisa saga panzvimbo. Rimwe punipuni ye avocado inopa anenge 25 makoriki uye anenge 2 magamu emafuta ane utano. Iyo yakaderera kushandisa ganda, zvisinei, ndeyekuti iwe haugoni kuishandisa yekubika.
- Butter. Butter ndiyo inonyanya kukoshesa mafuta emuorivhi. Butter ine chigutsikana chinogutsa uye dieters dzakawanda dzinoti dzinogona kudya zvishoma nokuti dzinovhara zvishuvo zvavo nechechi chikamu chikamu. Asi hurairi hahupi hupi hupi humwe hutano huripo huripo huri maorivhi.
Mafuta Olive Oil Solutions
Kana iwe uchida kunaka uye kushandiswa kwemafuta emaorivhi, mhinduro yakanakisisa inogona kunge yakanamatira nayo uye ingoshandisa zvishoma. Vamwe vanhu vanobika zvose mumafuta emuorivhi uye vanopedza kudya zvinodarika zvavanoda kuti vawane hutano hunokosha hunobatsira. Kune nzira shomanana dzakasiyana dzokudzosera shure kuitira kuti urambe uchinakidzwa nokunakidzwa kwemaorivhi omuorivhi uye mararamiro akanaka.
- Wana mafuta omuorivhi. Smart cooks vanodzidza kupora mafuta omuorivhi pane kuidururira mukaini kana pane nyama kana miriwo. Iwe unoshandisa zvishoma zvakanyanya neyo nifty tool. Tsvaga brashi mune imwe nzvimbo yekubika.
- Dhaka rinoputika spray. Kana iwe unonakidzwa nokunaka kwemafuta emafuta-flavored sprays, zvino ita yako spray bhodhoro neicho chaiyo. Mafuta emafuta emuorivhi anogona kuwanikwa mumashamba ekugadzira uye paIndaneti. Ingova nechokwadi chekuti unoshandisa pfupa pfupi paunenge uchibika.
- Mhando yepamusoro isati iri tende. Kana iwe uchinge uchinge uine mari yakanaka yekuti usapfeka, unogona kushandisa mafuta mashoma. Ichokwadi, vamwe vabiki vane hutano havashandisi mafuta pavanenge vachibika nematanda kwete.
- Pre-akayera makapu ekudha . Kana ukashandisa mafuta emuorivhi se saucce dipping, shandisa kambani kadiki yekutanga-yakayerwa. Uzadze nemafuta akakwana kune rimwe dipper kuti udye kushumira kamwe chete kana kuti zvimwe zviviri. Nenzira iyo iwe haungarambi uchinge wapedza makirasi.
- Mimwe nzira yekubika nzira. Kana iwe wakambojaira kubika nyama yako uye veggies pahove yepamusoro nemafuta, funga dzimwe nzira dzokubika dzisingashandisi mafuta. Gadzira vigogo yako muchoto kana kupinza zvikuku zvako kana kuti gungwa nemaroni nemishonga uye marilisi.
Shoko kubva
Kana uri kuedza kuvandudza kudya kwako kana kurasikirwa nemutoro, unogona kuedzwa kuti urege kudya mafuta zvachose. Asi mafuta inokosha macronutrient uye mafuta ane utano anobatsira muviri wako kushanda zvakanaka. Ichokwadi, mafuta ari akakwirira mumakori. Saka sarudza mafuta ako nouchenjeri uye ufare nazvo mukuenzanisa. Mafuta omuorivhi uye mafuta akawanda emafuta emuorivhi anogona kuwedzera kunaka uye kuwedzera kwekudya kunovaka muviri wako.