Nzira yekusarudza yakanakisa mafuta omuorivhi
Zvemukati
Oiri yakanakisa ndeiya ine acidity inosvika ku0.8%, inonzi extra virgin olive oil, nekuti mhando yemafuta iyi, nekuda kweaidhi yakaderera, ine mafuta akanaka, hutano hwakanaka hwehutano uye zvimwe zvinobatsira pahutano.
Pamusoro pezve mabhenefiti ehutano pamwe nekushandisa kwavo kwekugadzirira, kuti uzive nzira yekuziva yakanaka yemafuta emuorivhi musupamaketi, iwe unofanirwa kuziva mhando huru dzemafuta emuorivhi kuti unzwisise zvirinani mazano ekushandiswa kwemafuta aya nehunhu hwavo.
Kuziva yakanaka mafuta omuorivhi, kumwe kucherechedza kunofanirwa kuitwa panguva yekutenga, inova:
- Ipa zvaunofarira kune imwe mhandara yemafuta emuorivhi: nekuti ine zvakawanda zvinovaka muviri uye zvishoma asidi. Kana zvisingaite sarudza mhandara.
- Sarudza mafuta omuorivhi ane acidity inosvika 0.8%:iyo yakaderera iyo acidity, iyo yakachena uye zvirinani kunaka kwemafuta.
- Sarudza mafuta omuorivhi akachena, pasina musanganiswa nemamwe mafuta kana maoiri: ruzivo urwu runogona kuwanikwa pane iripo chitakuriso zvigadzirwa. Ita shuwa kuti mafuta haasi musanganiswa nemafuta akacheneswa kana mamwe maoiri.
- Tora maoiri kubva pasi pasherufu, akachengetwa kure nemwenje: kuburitswa kwemafuta emuorivhi kuchiedza uye zuva kunogona kusanganisa mafuta emonounsaturated uye kukonzeresa mafuta kurasikirwa nehunhu hwayo.
- Sarudza maorivhi emafuta ane rima uye girazi kurongedza: izvi zvinodzivirira mwenje kuti usasanganise nemafuta uye uchikonzera kurasikirwa nehutano zvinhu.
Chimwe chidimbu chakakosha cheruzivo kuongorora kuongorora kunoitwa nemasangano ane chekuita nekuchengetedza chikafu, inoongorora mhando yezvigadzirwa zvakasiyana nemafuta aripo pamusika. Izvi zvinodzivirira kutengwa kwezvakagadzirwa kana zvekunyepedzera zvigadzirwa, izvo zvinokuvadza mutengi.
Kupatsanurwa kwemhando dzemafuta emuorivhi
Maorivhi anowanikwa kubva muchero wemuti wemuorivhi, maorivhi. Mhando dzemafuta emuorivhi dzinosiyana nemaitiro ekuburitsa, kunatsa uye tembiricha inoshandiswa kubvisa mafuta kubva kumaorivhi.
Zvese izvi zvinhu zvinokanganisa huwandu hwemafuta akanaka aripo mumafuta emuorivhi uye zvakanyanya kunaka mafuta, zvirinani kunaka uye kudzikisa acidity. Nenzira iyi, maorivhi emafuta anoiswa se:
| Rudzi rwemafuta emuorivhi | Kuoma (%) | Misiyano mikuru | Hunhu |
| Yakawedzera mhandara | Kusvika ku0.8 | Inochengetedza zvese zvinovaka muviri mumafuta emuorivhi. Ndiwo mhedzisiro yekutanga kumanikidzwa kwemaorivhi, pane tembiricha inodzorwa, pasina kupfuura chero mhando yekunatsa. | ✭✭✭ |
| Mhandara | Pasina kana kuenzana ne2.0 | Inowanikwa chete nemuviri uye zvemagetsi maitiro, pane tembiricha inodzorwa, pasina kupfuura chero mhando yekunatsa. | ✭✭ |
| Kuroora kana kuroorwa | Kusvika ku0 | Iko kusanganiswa kwemafuta emuorivhi akacheneswa nemhandara kana imwe-mhandara yemafuta emuorivhi, ine yakaderera mhando | ✭ |
| Yakanatswa | Kusvika ku0.3 | Io oiri inowanikwa kubva mukunatswa kwemhandara yemafuta emuorivhi mwenje, zvichikonzera kurasikirwa kwakasarudzika kwemakemikari antioxidant. | ✭ |
Uye zvakare, kune zvakare mafuta emwenje emwenje, ane acidity yakakura kupfuura 2.0% uye, nekudaro, haina kukurudzirwa kudyiwa, nekuti ine kuravira kusingafadzi uye hwema, mukuwedzera mukusapa mabhenefiti ehutano. Rudzi urwu rwemafuta runowanzo shandiswa mumidziyo yekuvhenekesa. Kuti ishandiswe, mafuta emwenje anofanirwa kupfuura nenzira yekunatsa uye osanganiswa nemamwe marudzi emafuta.
Nekudaro, pese pazvinogoneka, munhu anofanirwa kusarudza kudya mamwe maorivhi emhandara mumashizha uye kupedzisa kugadzirira, sezvo iine zvinovaka muviri nemafuta akanaka kupfuura mamwe marudzi emafuta, pamusoro pekunge iri mhando yemafuta yakachena inopa mabhenefiti akati wandei muviri. Dzidza zvakawanda nezve oiri yemafuta.
Tarisa vhidhiyo inotevera uone kuti ndeapi mafuta akanakisa kubika nenzira ine hutano:
Yakakurudzirwa Kwauri
Eclampsia