Maoriri muMafuta eOrive uye Utano Hwayo Zvibereko
Mafuta omuorivhi chikafu chekare chakashandiswa nevanhu kwezviuru zvemakore. Ndiyo chete mafuta inobviswa kubva muchero pane mbeu, nut, kana zviyo. Mafuta omuorivhi anowanzobudiswa muEurope (Spain, Italy, France neGrisi) uye shoma shoma inobudiswa muCalifornia neNorth Africa.
Mafuta omuorivhi anowirirana nemucheka uye kunhuvira zvichienderana nekuoma kwemiti yemiorivhi, mamiriro okunze, rudzi rwevhu nevarimi vanofarira.
Ruvara, runogona kusiyana kubva kune ruvara rwemavara kusvika kunenge rwanyatsojeka, runoenderana nekunatswa uye harisi chiratidzo chekanaka. Mafuta akanaka emuorivhi achava mazhinji kupfuura zvigadzirwa zvakagadziriswa, asi kwetewo akareba.
Mafuta omuorivhi ane ma-carbohydrates kana mapuroteni. Zvose zvaro 'makorikoni anobva mumafuta, kunyanya monounsaturated , achiita kuti uve moyo wakakwana kune utano pane zvekudya kwako.
| Olive Oil Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 tbsp (15 g) | |
| Per Serving | % Daily Value * |
| Maoriro 124 | |
| Maoriro anobva kuFat 124 | |
| Total Fat 14g | 22% |
| Saturated Fat 2g | 10% |
| Cholesterol 0mg | 0% |
| Potassium 0.01mg | 0% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Proteine 0g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Rimwe punipuni yamafuta omuorivhi rine anenge 124 makori uye 14 gramu emafuta, zvichiita kuti zvive nekoriki yezvokudya zvechigadzirwa. Mashoko akanaka ndeokuti mafuta ane utano, kunyanya monounsaturated, anenge makirogiramu 6.7 uye polyunsaturated, 4.6 gm.
Rimwe shoma rekoriori rinobva kune mafuta akazara. Asi, kunyange zvazvo mafuta iine hutano hwakanaka, iwe unofanirwa kunge uine chikamu kudzora mafuta ako emiorivhi. Kushandisa zvakajeka mukubika nokugadzira zvokudya. Uye kana iwe uchiri kushandisa mune imwe chete kushumira, cherechedza kuti imwe kushanda kwamafuta inenge imwe teaspoon yemafuta emuorivhi.
Health Benefits
Mafuta omuorivhi akazara mu vitamini E , vitamini yakasvibiswa yakawanda inotsigira hutano hwemazuva ose uye inobatsira mukudzivirira. Ichowo chitubu chakanaka chevhitamini K, iyo imwe mavitamini anogadzikana ane simba rekuvhara ropa.
Mukuwedzera, mafuta emuorivhi akakwirira mumafuta anonzi monounsaturated, ayo ave akaratidzwa kuti awedzere zvakanaka cholesterol (HDL) uye kuderedza cholesterol yakaipa (LDL).
Zvimwe zvidzidzo zvinoratidza kuti kuwedzera mamwe mhandara yemafuta emuorivhi kune kudya, inenge imwe kusvika kune mafuraji maviri emasikati, inogona kuva ne-anti-inflammatory effects nekuderedza c-reactive protein.
Imwe nzira mafuta emuorivhi anogona kubatsira kudzivirira mwoyo yakabva pane zvayo zve polyphenols. Mimwe yemapolpheno mumafuta omuorivhi inogona kudzivirira maplatelet eropa kuti asapinda pamwe chete, izvo zvinokonzera kushungurudza mwoyo. I-FDA inotsigira chirevo chokuti "kudya 2 maspuniji emafuta omuorivhi zuva rimwe nerimwe kunogona kuderedza dambudziko rekodonary heart disease."
Imwe tsvakurudzo inoratidza kuti kudya mafuta emuorivhi kunogona kutidzivirira kubva pakugumburwa kwemagariro, osteoporosis, uye kunyange kuvandudza mararamiro emabhakitiriya mumagetsi edu.
Zvakakosha kucherechedza kuti dzakawanda zvehutano hwakakosha yemafuta emuorivhi, zvakadai semaprottonutrients, aripo mune zvakawanda zvakakwana mumhandara uye yakawedzera-virgin maorivhi amafuta.
Chii Chingawedzerwa-Mafuta Oorivhi Omuorivhi?
Mazita anonzi mhandara, anowedzera-mhandara, uye mafuta emuorivhi akachena anotaura kuhutano hweasidity yemafuta pamwe nehuwandu hwokushandiswa hunoshandiswa kubvisa mafuta. Jenheji kutonga kwechigunzva ndechezasi kwe acidity, zviri nani.
Mhandara yemafuta emuorivhi inenge zana muzana isina kusvibiswa mafuta omuorivhi, zvinoreva kuti haisi kupisa kana kuti mishonga inoshandiswa. Pane kudaro, inobviswa kubva kumiti yemiorivhi zvinyorwa chete nenzira inoshandiswa (zvichida nekunyorova kana kusveta maorivhi mushure mekunge yakasvibiswa kuva musita). Iyo yakanyanya kukunda "mamwe mhandara" ine chikafu chinonyanya kukosha, iyo yakaderera kupfuura iyo mhandara yemafuta emuorivhi, yakanyanya kwazvo rancidity, uye yakasimba kwazvo muorivhi unonaka.
Mafuta omuorivhi akachena anogadzirwa kubva pamaspuru mushure mekutanga kwekushandiswa nekupisa uye makemikari. Icho chiri chiedza mukanaka uye zvisingadhuri. Chinobatsira apa ndechekuti ine unyanzvi husingarereki uye yepamusoro yeutsi utsi. Mhandara uye mamwe mazamu emuorivhi mairi ane tsvina yakadzika midzi uye inotanga kutyora apo inopisa zvakanyanya, ichipa ruvara rukuru.
Kusarudza nekuchengetedza Mafuta Oorivhi
Mafuta mumafuta emuorivhi anoita kuti atange kutaridzika kuenda kune rancid. Nokudaro, zvakakosha kudzivirira kubva kuchiedza nekupisa. Kana imwe nguva maorivhi ari kuvhurika, unofanira kuishandisa mumwedzi mitanhatu. Iwe unoziva mafuta ari rancid apo inofuta kana inononoka. Kuchengetedza mafuta mumamiriro ezvinhu akanaka kunomirira kuita zvinotevera:
- Purchase olive olive in dark glass bottles. Mamwe mavara echhizha uye mashizha mabhanhire anopisa chiedza chemvura chinogona kukonzera mafuta kuenda rancid.
- Dzivisa kutenga mabhodhoro emafuta ari guruva kana ave akagara pamashavha kwemwedzi.
- Tarisa kuone kana pane zuva pane iyo mazita, uye edza kuwana mafuta akawanda kwazvo aunogona.
- Chengetedza mafuta emuorivhi munzvimbo ine rima, nzvimbo inotonhorera kana firiji kusvikira wagadzirira kushandisa. Paunofanidza firiji, usavhunduka kana mafuta akaonekwa ane makore uye akareba, ichava mvura zvakare kana iri kutonhorera.
Kana akachengetwa zvakakodzera, mafuta omuorivhi uye anoramba achidya uye kudya kunovaka muviri.
Nzira Dzakanaka Dzakashandisa Olive Oil
Mafuta omuorivhi inokosha mumvura yeMediterranean uye yeEurope. Shandisa maorivhi akazowedzera mhandara kuti asvike miriwo, masupa, mashizha, nyemba ndiro, nyama, hove, uye huku. Kana, tishandise kuti zvive nyore kutamba kana iwe pachako, kutsika sodadi yakagadzirwa saradi.
Kana iwe uri kutsvaga kuti ugadzire pane zvakakwirira, zvakadai sekudya, iwe unogona kushandisa imwe mhandara yemafuta yemafuta. Zvisinei, iwe unogona kunge uri nani paunoshandisa mafuta emiriwo, mafuta e-canola, mhandara, kana mafuta emuorivhi chaiwo, zvichienderana nehupamhi hwehusi hwehusi uye huwandu hwekusava neutari.
Kuchenesa mamwe mhandara yemafuta emuorivhi zvakare kunopisa kunogona kuita kuti ikwanise kurasikirwa nemiti inoita kuti iwedzere mhandara. Asi zvakakosha kucherechedza kuti mamwe emamwe mafuta anogadziridzwa. Dzivisa kupisa kwakanyanya kupisa zvakakwana, zvakadai sekupisa, sezvo rudzi urwu rwekubika ruine makamori uye hunogona kubudisa marinogenic makemikari.
Mapepa Ane Mafuta Oorivhi
- Classic Greek Salad
- Broccolini NePine Nuts uye Garlic
- Nyove Yakakangwa Nechirafu Citrus Kupfeka
> Sources:
Berr C, et al. Mafuta Olive uye Cognition: Zvikamu zveChidzidzo cheGuta reTatu. Dementia uye Geriatric Cognitive Disorders. 28.4 (2009): 357-364.
Bogani, P, uye. al Postprandial anti-inflammatory uye antioxidant migumisiro yeimwe mhandara yemafuta emuorivhi. Atherosclerosis. 190.1 (2007): 181-186
Kontogianni MD. Iko kunokonzerwa namafuta omuorivhi kushandiswa muenzaniso pangozi yemakoroni ane chirwere chakanyanya: CARDIO2000 nyaya-control study. Clinical Cardiology. 30.3 (2007): 125-9.
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 129-130
Lucas, L et al Molecular Mechanisms of Inflammation. Mafuro Anopesana Nezvokuvhiringidza Maorivhi eMiorivhi uye Phenolic Compound Oleocanthal. Current Pharmaceutical Design, Volume 17, Number 8, March 2011, pp. 754-768 (15)
Linus Pauling Institute. Micronutrients for Health.