Imaphi amafutha angcono kakhulu okuthosa? Amafutha emifino kanye nomdlavuza

Kodwa abaningi bakholelwa ukuthi uwoyela we-olive awufanele ukuphekwa ngenxa yokuthi unamafutha angagcwalisiwe, kuyilapho abanye bewubheka njengesinqumo esihle kakhulu sokupheka, ngisho nangezindlela ezishisa kakhulu ezinjengokuthosa.Ingabe amafutha omnqumo angamafutha angcono kakhulu okuthosa, futhi uma kungenjalo , yimaphi amafutha emifino angcono kakhulu ukuthosa?

Amafutha nokuthosa

Okokuqala, kufanele kucaciswe ukuthi amafutha angawohloka lapho evezwe emazingeni okushisa aphezulu.

Lokhu kuyiqiniso ikakhulukazi kumafutha anamafutha amaningi angagcwalisiwe, okuhlanganisa amafutha amaningi emifino afana ne-soya ne-canola, ngokusho kwe-healthline.

Amafutha emifino kanye nomdlavuza

Kuyaphawulwa futhi ukuthi lapho uwoyela wemifino efudunyezwa, angakha inhlanganisela eyingozi ehlukahlukene, okuhlanganisa i-lipid peroxides nama-aldehyde angaba nomthelela emdlavuzeni.

Uma esetshenziselwa ukupheka, lawa mafutha akhulula ezinye izinhlanganisela ze-carcinogenic okuthi, uma zihogele, zibe nomthelela kumdlavuza wamaphaphu.

Ukumane usekhishini ngenkathi usebenzisa lawa mafutha kungabangela ukulimala.

Ngakho-ke, ochwepheshe batusa ukusebenzisa amafutha azinzile ekushiseni okuphezulu, njengamafutha omnqumo.

Ochwepheshe baveza ukuthi kunezinto ezimbili ezibalulekile emafutheni okupheka ezihlukanisa amafutha omnqumo kwamanye amafutha emifino:

• Indawo okushunqa kuyo: izinga lokushisa amafutha aqala ngalo ukubola bese ephenduka intuthu.

• Ukuzinza kwe-Oxidative: Kuwukumelana kwamafutha ukuze asabele nge-oxygen.

Ikhono lamafutha omnqumo ukumelana namazinga okushisa aphezulu kungenxa yokuthi amaphesenti ezingxenye zawo zamafutha afinyelela ku-73% wamafutha e-monounsaturated, 11% amafutha e-polyunsaturated, kanye ne-14% kuphela yamafutha agcwele.

Ama-Antioxidants kanye ne-Vitamin E

Amafutha omnqumo engeziwe, akhiqizwa ekucindezelweni kokuqala kweminqumo ezingeni lokushisa elingaphansi kuka-38 ° C futhi ngaphandle kwamakhemikhali angeziwe, aqukethe izinto eziningi ze-bioactive, kuhlanganise nama-antioxidants anamandla kanye ne-vitamin E, esiza ukulwa nama-radicals mahhala ngenkathi ivikela amangqamuzana egazi. umzimba futhi ulwa nesifo.

iphoyinti lomusi lamafutha omnqumo

Eminye imithombo ibeka indawo yentuthu kawoyela we-olive emsulwa phakathi kuka-190 no-207 degrees Celsius. Lokhu kushisa kwenza amafutha omnqumo abe ukukhetha okuphephile ezindleleni eziningi zokupheka, okuhlanganisa ukuthosa ngokuvamile.

Imelana nokusabela komoyampilo

Ngaphezu kwalokho, ucwaningo oluthile lwabonisa ukuthi ukushisa amafutha omnqumo ezingeni lokushisa elingu-180 degrees Celsius amahora angu-36 kuholela kuphela ekwehleni kwamazinga e-antioxidants kanye ne-vitamin E.

Izilinganiso zezinye izinhlanganisela eziningi kuwoyela we-olive zihlala zingashintshile, okuhlanganisa i-aliocanthal, into eyinhloko esebenzayo emafutheni amsulwa anesibopho semiphumela eqeda ukuvuvukala yamafutha omnqumo.

I-anti-inflammatory

Ukushisa amafutha omnqumo ku-240 ° C imizuzu engu-90 kunciphisa inani le-oleocanthal ngo-19% ngokokuhlolwa kwamakhemikhali kanye no-31% ngokokuhlolwa kokunambitha. Imiphumela yokushisa ngokweqile kwamafutha omnqumo ikhawulelwe ekususeni okunye ukunambitheka kwayo ngaphandle kokulimaza impilo.

Umthelela omubi ku-flavour kuphela

Ngakho-ke, uwoyela ongcono kakhulu wokuthosa amafutha omnqumo ayi-extra virgin.Ikhwalithi ephezulu ngamafutha akhethekile anempilo agcina izici zawo ezizuzisayo ngesikhathi sokupheka. Okubi okuyinhloko lapho kuvezwa izinga lokushisa eliphezulu isikhathi eside kakhulu kunqunyelwe ukunambitheka kwamafutha omnqumo kuphela, okuqinisekisa ngokwesayensi ukuthi kungamafutha okupheka amahle kakhulu futhi anenzuzo ikakhulukazi empilweni.