Iminqumo kanye Amafutha omnqumo: Imfihlo YaseMedithera Yokuphila Isikhathi Eside

Iminqumo namafutha omnqumo yizingxenye ezibalulekile zokudla kwaseMedithera. Baziwa ngokusiza ukugcina inhliziyo iphilile kanye nokwenza ngcono impilo yonke. Lezi zithelo ezincane namafutha azo agcwele amafutha anempilo, ama-antioxidants, kanye ne-fiber. Lokhu kubenza babe yingxenye enkulu yokudla okusiza abantu baphile isikhathi eside.

Kusukela ekufakeni amafutha omnqumo kumasaladi kuya ekudleni iminqumo embalwa, lokhu kudla kwenza okungaphezu kokunambitha. Banikeza izinzuzo zezempilo zangempela ezisekelwa isayensi.

Okuthathwayo Okubalulekile

• Iminqumo iwumthombo wefayibha, isiza ukuhlangabezana nezidingo zefiber zansuku zonke.
• Ukudla kwaseMedithera, okuneminqumo, kunciphisa ingozi yesifo senhliziyo ngokusebenzisa amafutha e-monounsaturated.
• Amafutha omnqumo angakhuphula i-HDL cholesterol ngenkathi ehlisa i-LDL, esekela impilo yenhliziyo nemithambo yegazi.
• Ama-Antioxidants afana ne-oleocanthal eminqumeni alwa nokuvuvukala, okufana ne-ibuprofen.
• Amafutha eminqumo angama-70% amafutha e-monounsaturated, kuhlanganise ne-heart-protective oleic acid.

Isingeniso ku-Mediterranean Powerhouses

Ukudla kwaseMedithera kumayelana nokudla okunempilo, okunomnqumo namafutha omnqumo enhliziyweni yakho. Izinkulungwane zeminyaka, lokhu kudla bekuyingxenye enkulu yamasiko afana neGrisi yasendulo. Lapho, izihlahla zomnqumo zazibhekwa njengophawu lokuceba.

Namuhla, lokhu kudla kubaluleke kakhulu, njengoba i-90% yeminqumo yaseMedithera iphenduke amafutha. Lesi siko akulona nje elidala—liyisihluthulelo sokuhlala unempilo namuhla.

Ezindaweni ezinjengeSpain, i-Italy, neGreece, kumila iminqumo ehlukahlukene. I-Koroneiki ne-Arbequina yizibonelo ezimbalwa nje. Isimo sezulu sendawo ngayinye sinikeza le minqumo ukunambitheka kwayo kanye nezinzuzo zezempilo.

Izinzuzo zamafutha omnqumo zivela emafutheni awo anempilo nama-antioxidants. Lezi yizizathu ukuthi ukudla kwaseMedithera kwaziwa ngokunciphisa izingozi zezifo.

• Izinzuzo zamafutha omnqumo zihlanganisa i-oleic acid evikela inhliziyo, enganciphisa i-cholesterol ye-LDL kuze kufike ku-10%.
• Ama-Antioxidants afana ne-polyphenols ne-vitamin E emafutheni omnqumo angase anciphise izingozi zomdlavuza ngo-20%.
• Amafutha ekhwalithi ephezulu agcina imisoco ngisho naku-410°F (210°C), okuwenza abe nezinto eziningi ekuphekeni.

Ukukhetha uwoyela ofanele kuyisihluthulelo. Amafutha omnqumo engeziwe, ane-asidi engaphansi kuka-0.8%, anomsoco omningi. Bheka amalebula e-PDO noma e-PGI ukuze uqinisekise ukuthi isuka endaweni efanele. Yigcine endaweni epholile, emnyama ukuze uyigcine iyintsha futhi inempilo.

Ukwamukela ukudla kwaseMedithera kusho ukuphila impilo esekelwe esikweni nesayensi. Ngokukhetha izinhlobo ezifanele zomnqumo kanye namafutha ekhwalithi, uxhuma ngamakhulu eminyaka okuhlakanipha. Lokhu kuhlakanipha kondla kokubili umzimba wakho namasiko.

Iphrofayili Yomsoco Yeminqumo

Umsoco we-Olive ugcwele ubuhle kukho konke ukulunywa. Ukuphakelwa okungu-3.5-ounce kunamakhalori angu-115–145. Iphinde ibe namafutha anempilo angu-11–15%. Iningi lala mafutha ane-oleic acid, elungele inhliziyo yakho.

Ukuphakelwa kwe-olive okungu-10 ngakunye kunama-calories angu-59 kanye no-1.5g wefiber. Lokhu kusiza ekugayeni ukudla kanye nokulingana kukashukela egazini. Ama-Olive nawo agcwele uvithamini E, ithusi, nensimbi, okuqinisa ukuzivikela komzimba namandla.

Iminqumo emnyama, isibonelo, ikunikeza u-12% wezidingo zakho zensimbi zansuku zonke ngenkomishi ngayinye.

Ama-Antioxidants afana ne-hydroxytyrosol ne-oleuropein atholakala eminqumweni. Balwa nokulimala kwamangqamuzana futhi banciphise ukuvuvukala. Lezi zinhlanganisela zingasiza ngezinzuzo zezempilo zesikhathi eside.

Kodwa, qaphela okuqukethwe kwe-sodium eminqumo. Kungaba kufika ku-992mg indebe ngayinye. I-CDC iphakamisa ukugcina ukudla kwe-sodium ngaphansi kwe-2,300mg nsuku zonke. Ngakho, kubalulekile ukulawula izingxenye zakho.

Iminqumo inama-carbs ambalwa kakhulu (8g indebe ngayinye) kanye ne-fiber eningi. Lokhu kubenza bafaneleke kakhulu ekudleni okufana ne-keto. Ingxube yabo yamafutha anempilo, amaminerali, kanye nama-antioxidants kubenza babe ukudla okulula okunempilo noma isithako.

Ukwakheka Okuhlaba Kahle Komsoco Wamafutha E-Olive

Amafutha omnqumo agcwele izakhamzimba. Enhliziyweni yayo kune-oleic acid, amafutha anempilo akha u-70-80% wamafutha awo. Le acid isiza ukulwa nokuvuvukala futhi iyilungele inhliziyo. Futhi iqukethe ama-antioxidants afana ne-hydroxytyrosol ne-oleuropein, evikela amaseli.

Amafutha omnqumo engeziwe (EVOO) akhethekile ngoba acutshungulwa amancane kakhulu. Ama-fatty acids ayo ikakhulukazi:

• 73% amafutha e-monounsaturated (ikakhulukazi i-oleic acid)
• 14% amafutha agcwele
• 11% amafutha e-polyunsaturated

I-EVOO inothe ngamavithamini E (13% DV ngesipuni ngasinye) kanye no-K (7% DV). Inamakhalori angu-119 isipuni ngasinye. Lokhu kuyenza igcwale izakhamzimba, kodwa njengawo wonke amafutha, iphinde ibe nama-kilojoule amaningi. Indlela ecutshungulwa ngayo ibalulekile: I-EVOO igcina izinto zayo ezinhle ngoba ayishisi.

Izinga lama-antioxidants e-EVOO lincike ebangeni lawo. Amafutha angcono kakhulu anama-phenol amaningi. I-Italy, eyenza u-15% we-EVOO yomhlaba, iqinisekisa ukuthi icutshungulwa ngokushesha. Lokhu kugcina izinto eziningi ezinhle emafutheni.

Amaphuzu okushunqa asitshela ukuthi sisetshenziswa kanjani amafutha omnqumo. I-EVOO ingakwazi ukusingatha kufika ku-405°F (207°C), ilungele ukusosa nokuthosa okulula. Ingcono kunamanye amafutha ngoba ihlala inempilo noma ishisa. Ucwaningo lukhombisa ukuthi ama-antioxidants ayo ahlala eqinile ngisho nangemva kwamahora angama-36 ku-356°F (180°C).

Ukukhetha i-EVOO kuyisinqumo sezempilo esihlakaniphile. I-oleic acid yayo kanye nama-antioxidants asiza ukulwa nokuvuvukala futhi asekele impilo yenhliziyo. Bheka amafutha anamazinga aphezulu e-phenol kanye nokucubungula okuncane ukuze uthole izinzuzo eziningi.

Izinzuzo Zempilo Yenhliziyo: Indlela Ama-Olive Asekela Ngayo Isistimu Yakho Yenhliziyo

Ama-Olive namafutha omnqumo ayisihluthulelo sempilo yenhliziyo. Agcwele amafutha e-monounsaturated, njenge-oleic acid. Lokhu kusiza ukwehlisa i-cholesterol embi futhi kwandise i-cholesterol enhle. Lokhu kulinganisela kungavimbela isifo senhliziyo ngokumisa ama-plaque avala i-artery.

Ucwaningo lwango-2022 lwalandela abantu abangu-90,000 iminyaka engu-28. Ithole imiphumela emangalisayo:

• Labo abasebenzisa isipuni esingu-½ nsuku zonke babone ingozi ephansi engu-19% yokufa okuhlobene nenhliziyo
• Ukufa kwesifo se-Neurodeergenerative kwehle ngama-29%
• Ukufa komdlavuza kwehle ngo-17%

I-Oleic acid ilwa nokuvuvukala kanye nengcindezi ye-oxidative emithanjeni yegazi. Ucwaningo lwezilingo ze-13 nabantu abangu-713,000 lubonise abasebenzisi bakawoyela we-olive babenengozi ephansi ye-15% yesifo senhliziyo. Ngisho nokuncane kuyasiza: njalo ama-5g nsuku zonke asike ingozi ye-CVD ngo-4%.

Abacwaningi bathola izinzuzo ezingcono kakhulu mayelana nokudla okungama-20g nsuku zonke. Azikho izinzuzo ezengeziwe ngaphandle kwalokho. Ucwaningo lubheke kakhulu ababambiqhaza abangewona ama-Hispanic White. Kodwa izinzuzo zisebenza kuwo wonke umuntu. Ukudla amafutha omnqumo anezithelo nemifino kwenza lezi zinzuzo zibe namandla nakakhulu, njengoba kubonakala ekudleni kwaseMedithera.

Izakhiwo zokulwa nokuvuvukala kanye ne-Antioxidant

Iminqumo namafutha omnqumo kugcwele izinhlanganisela ezilwa nokuvuvukala kanye nengcindezi ye-oxidative. Aqukethe ama-antioxidants afana ne-hydroxytyrosol ne-oleanolic acid, anciphisa ama-radicals mahhala ayingozi. I-Oleocanthal, etholakala kumafutha omnqumo e-extra virgin (EVOO), isebenza njenge-ibuprofen ukunciphisa ukuvuvukala. I-Oleic acid, i-fatty acid eyinhloko emafutheni omnqumo, iphinde ithuthukise impilo yamaselula kanye nale miphumela evikelayo.

Ama-Antioxidants eminqumo, afana novithamini E nama-polyphenols, asiza ukwehlisa ukuvuvukala okungapheli. Lokhu kuhlotshaniswa nezimo ezifana nesifo samathambo, isifo sikashukela, nesifo senhliziyo. Ukudla kwaseMedithera, okucebile kulezi zakhi zomsoco, kuxhunyaniswa nezingozi eziphansi zezifo ze-neurodeergenerative. Ama-polyphenols e-EVOO, ngokuvamile angaphezu kuka-60mg ku-100g, aqondise omaka bokuvuvukala, ukunciphisa i-psoriasis kanye nesifo samathambo.

• I-Hydroxytyrosol: I-antioxidant enamandla eyenza ama-radicals mahhala angabi namandla.
• I-Oleocanthal: Yehlisa ukuvuvukala ngokuvimbela ama-enzyme axhumene nobuhlungu nokuvuvukala.
• I-Vitamin E: Ivikela amangqamuzana emonakalweni we-oxidative, isekela impilo yobuchopho nezinzwa.

Izindlela zokupheka zibalulekile: ukusebenzisa i-EVOO ekushiseni okuphansi kugcina izakhiwo zayo zokulwa nokuvuvukala. Ukudla ama-olives njalo kanye ne-EVOO kukunikeza umthamo oqinile wale misoco. Lokhu kusiza ukuvuvukala okuphansi kanye nokucindezeleka okwenziwe nge-oxidative. Le miphumela ibalulekile kubantu asebekhulile, njengoba ukuvuvukala okungapheli kushayela izifo ezinjenge-Alzheimer's kanye ne-Parkinson. Ngokungeza lokhu kudla ekudleni kwakho, uthola ukuzivikela kwemvelo ekulimaleni kwamaselula kanye nesifo esingamahlalakhona.

I-Olives ne-Weight Management

Iminqumo iyisinqumo esihle kulabo abazama ukuphatha isisindo sabo. Banamafutha anempilo akugcina usuthi futhi akuvimbela ukuthi udle kakhulu. Ama-oliva ayi-10 nje, cishe ama-calories angu-35–95, akunikeza isidlo esimnandi esingenamakhalori amaningi kakhulu.

Ukudla kwaseMedithera, okuhlanganisa inqwaba yeminqumo namafutha omnqumo, kuhle ekunciphiseni isisindo. Inamafutha anempilo asiza umzimba wakho ukuba ushise amakholori amaningi futhi uzizwe ulambile kancane. Ucwaningo lubonise ukuthi abantu balahlekelwa amakhilogremu angu-4.2 ezinsukwini ezingu-60 ngokudla ngaphezulu kwalawa mafutha.

• 1.2 oz weminqumo emnyama: amakhalori angu-36, amafutha angu-3g (2g monounsaturated)
• Ukukhonza okufanayo kweminqumo eluhlaza: amakhalori angu-49, amafutha angu-5g (ama-4g agcwele i-monounsaturated)
• Iminqumo inama-fiber nama-polyphenols, asiza umzimba wakho ukuthi usebenzise i-insulin kangcono futhi uthuthukise impilo ye-metabolic

Kubalulekile ukudla ama-olives ngenani elifanele. Khomba ama-ounces angu-2-3 ngosuku, noma ama-olives angu-16-24. Khetha ama-olives ane-sodium ephansi noma hlambulula ekheniwe ukuze unciphise usawoti. Ukudla ama-olives nama-alimondi kungakusiza uzizwe ugcwele isikhathi eside.

Ucwaningo olusha mayelana nezinhlanganisela zomnqumo njenge-elenolic acid lukhombisa ukuthi zingasiza ukulawula amahomoni endlala. Lokhu kusekela umbono wokuthi ukudla njengaseMedithera kunganciphisa ingozi yokukhuluphala. Iminqumo iyisengezo esinomsoco ekudleni kwakho uma udliwa ngokuhlakanipha.

Izinzuzo Zempilo Yokugaya Ukudla

Iminqumo ilungele impilo yokugaya ukudla ngenxa yemisoco yayo ekhethekile. Zine-fiber yokudla esiza ukugaya kwakho. Ingxenye nje yenkomishi ine-1.5 amagremu wefayibha.

Le fibre ikusiza ukuthi uye endlini yokugezela njalo. Iphinde igcine amathumbu akho ebhalansi.

Iminqumo evutshiwe ikhethekile ngoba ingasiza amathumbu akho. Indlela ezenziwe ngayo ingenza izinto ezinhle kubhaktheriya wamathumbu akho. Lokhu kungakusiza ukuthi ugaye ukudla kangcono futhi uzizwe uqunjelwe kancane.

Iminqumo eluhlaza inamagremu angu-3 efayibha kuwo wonke amagremu ayi-100. Leli inani elihle lokukusiza ukuthi uhlangabezane nezidingo zakho ze-fiber. Iningi labantu baseMelika aliyitholi i-fiber eyanele.

I-fiber eseminqumweni isiza futhi ukugcina ushukela wakho wegazi uzinzile. Lokhu kuhle empilweni yakho yamathumbu.

Ukudla ama-olives kumasaladi noma njengokudla okulula kungasiza ukugaya kwakho. Khetha ama-olives e-Kalamata ngamafutha awo anempilo. Lawa mafutha anganciphisa ukuvuvukala emathunjini akho. Kodwa, qaphela ukuthi ungadli i-sodium eningi, njengoba ihlukahluka ngohlobo lomnqumo.

Impilo Yobuchopho kanye Nezinzuzo Zokusebenza Kwengqondo

Iminqumo namafutha omnqumo anezinhlanganisela ezingase zithuthukise impilo yobuchopho futhi zilwe nokuncipha kwengqondo. Izakhamzimba ezifana ne-oleic acid nama-antioxidants, njenge-oleocanthal, zivikela amangqamuzana obuchopho. Basiza ukunciphisa ukuvuvukala futhi bamise amaprotheni ayingozi abangela isifo i-Alzheimer's.

Ucwaningo lukhombisa ukuxhumana phakathi kwamafutha omnqumo kanye nengozi ephansi yokuwohloka komqondo. Ngokwesibonelo:

• Labo abasebenzisa uhhafu wesipuni nsuku zonke babenengozi ephansi engama-28% yokuwohloka komqondo obulalayo.
• Ukushintsha imajarini noma imayonnaise ngamafutha omnqumo kunciphise ingozi yokuwohloka komqondo ngo-8-14%.
• Ocwaningweni lwe-PREDIMED, ukudla kwaseMedithera okunamafutha omnqumo e-extra-virgin kuthuthukise inkumbulo nezikolo zokunaka phakathi neminyaka eyisithupha.

Ama-Antioxidants emafutheni omnqumo, njenge-hydroxytyrosol, alwa nokucindezeleka okwenziwe nge-oxidative okulimaza amangqamuzana obuchopho. I-Oleic acid isiza amangqamuzana obuchopho ukuxhumana kangcono. Ukudla kwaseMedithera, okunothe ngamafutha omnqumo, kuxhunyaniswa nokwehlisa amazinga e-Alzheimer's ezindaweni ezithile.

Ochwepheshe basikisela 1-5 wezipuni zamafutha omnqumo nsuku zonke ukuze uthole ukwesekwa kwengqondo. Inani elifanelekile yizipuni ezi-3. Ukwengeza amafutha omnqumo ekudleni okunomsoco kungase kugcine ingqondo yakho ibukhali futhi yehlise nengozi ye-Alzheimer's. Kuthinta abantu baseMelika abayizigidi ezingu-6.7 ngaphezu kuka-65. Ukwenza amafutha omnqumo abe yingxenye yokudla kwakho kungasiza ukugcina ingqondo yakho icacile iminyaka ezayo.

Isikhumba, Izinwele Nobuhle Izicelo

Amafutha omnqumo agcwele uvithamini E kanye nama-antioxidants. Lokhu kusiza ukuvikela isikhumba sakho ekulimaleni futhi kusigcine simanzi. Ukuze uthole ukubukeka okukhazimulayo, hlanganisa amafutha omnqumo noju ngokulinganayo, sebenzisa imizuzu engu-15, bese ugeza.

Ama-fatty acids emafutheni omnqumo nawo enza isikhumba sakho sibe namandla. Lokhu kusiza ukulwa nokoma nokucasuka.

• Ama-Antioxidants emafutheni omnqumo alwa nezimpawu zokuguga njengemibimbi.
• I-Vitamin E ilungisa umonakalo we-UV futhi idambise ukuvuvukala ezimeni ezifana ne-eczema.
• Amafutha omnqumo ayisikhiphi sezimonyo esithambile esingasomisi isikhumba sakho.

Ngezinwele zakho, amafutha omnqumo afudumele angayenza ikhanye futhi inciphise ukuphuka. Kuyasiza futhi ekwelapheni kwesilonda, njengezilonda ezinyaweni zesifo sikashukela kanye nezilonda zokucindezela. Kodwa, hlala uyihlole kuqala ngokufaka inani elincane ngemuva kwendlebe yakho amahora angama-48.

Ungasebenzisi kakhulu esikhumbeni esinezinduna ukuze ugweme ukuvaleka kwezimbotshana. Gcina amafutha endaweni epholile, emnyama ukuze ugcine izinzuzo zawo. Ukuyixuba nama-humectants afana ne-hyaluronic acid kuthuthukisa ukugeleza kwamanzi. Ukusebenzisa amafutha omnqumo esikhumbeni sakho noma ekudleni kwakho kuyindlela engokwemvelo yokuthuthukisa ubuhle nempilo yakho.

Izinhlobo Ezihlukene Zeminqumo Nezinzuzo Zazo Eziyingqayizivele

Izinhlobo zomnqumo ziza ngezinhlobonhlobo zezinambitheka, kuye ngokuthi zivelaphi nokuthi zenziwa kanjani. Iminqumo eluhlaza ivunwa kusenesikhathi, kuyilapho iminqumo emnyama ivuthwa isikhathi eside. Uhlobo ngalunye lwengeza okuthile okukhethekile ekudleni kwaseMedithera, okwaziwa ngokuba nempilo.

Ezinye izintandokazi zihlanganisa i-Kalamata, ephulukiswe kuviniga wewayini elibomvu, ne-Castelvetrano, enokunambitheka okumnandi okuvela eSicily. Ama-olives ase-Mission avela e-California amnene futhi anoshukela. Iminqumo yaseMoroccan Beldi inosawoti futhi iyababa. Ake sibheke ukuthi zehluka kanjani:

• Ama-olives aluhlaza: Ivunwa ekwindla, ngokuvamile i-brine-cured. Cabanga nge-Manzanilla, i-classic efakwe ama-pimientos.
• Iminqumo emnyama: Ivuthwe isikhathi eside, njengeNyons yaseFrance, ethambile futhi ibe mnandi.
• Iminqumo eyomile: NjengeCerignola yase-Italy, lawa aphekwe ngosawoti, akhiqiza ukuthungwa okuhlafunwayo.

Indlela iminqumo ephulukiswa ngayo ithinta umsoco wayo. Iminqumo ephekwe ngamanzi ayivamile kodwa imnene. Iminqumo ephekwe nge-lye iyashesha kodwa ivamile. Ukuzama izinhlobo ezahlukene kungengeza ukunambitheka nokudla ekudleni kwakho. Ngezinhlobo ze-olive ezingaphezu kuka-1,000 emhlabeni wonke, kuhlale kunokuthile okusha ongakuzama.

Indlela Yokukhetha Nokugcina Imikhiqizo Ye-Olive Ukuze Uthole Izinzuzo Zezempilo Eziningi

Ukukhetha amafutha omnqumo alungile kuyisihluthulelo sokuthola izinzuzo zawo ezigcwele. Qala ngamafutha omnqumo engeziwe, anama-antioxidants amaningi kanye ne-flavour. Bheka amalebula afana nokuthi "indawo eyodwa" noma "umthombo owodwa" ukuze uthole ubusha nekhwalithi.

Amabhodlela ezingilazi ezimnyama avikela uwoyela ekukhanyeni, agcine inani lawo lomsoco liphezulu.

Lapho uthenga ama-olives aphelele, khetha izinketho eziphansi ze-sodium. Iminqumo efakwe emanzini noma emanzini anosawoti ingcono kunenosawoti. Ngamafutha omnqumo, khetha iziqukathi ezikhanyayo ukuze ugweme ukulimala okuncane.

Nansi indlela yokugcina:

• Gcina amafutha endaweni epholile, emnyama ukuze unciphise i-oxidation
• Sebenzisa phakathi nezinyanga eziyi-12 zokuthenga ukuze uthole ukunambitheka okuphezulu
• Dlulisa izingxenye ezincane ezitsheni ezingangeni moya ukuze zisetshenziswe nsuku zonke
• Lahla noma yimaphi amafutha anephunga elibi noma ukunambitheka

Ikhwalithi ibalulekile: Amabhodlela engilazi emnyama kaBona Furtuna anezigxivizo ze-nitrogen abambezela ukubola. Iminqumo yawo enemvelaphi eyodwa iqinisekisa ikhwalithi engaguquki. Ngaso sonke isikhathi nyakazisa amafutha angenasiqandisi ngaphambi kokuwasebenzisa, njengoba inzika ingahlala. Ngokulandela lezi zinyathelo, ugcina kokubili ukunambitheka kanye nezinzuzo zezempilo zemikhiqizo yakho ye-olive.

Izindlela Zokudala Zokufaka Iminqumo Eminingi Ekudleni Kwakho

Khulisa ukudla kwakho okuyisisekelo kokudla kwaseMedithera ngale mibono eqanjiwe. Qala ekuseni ngokufaka iminqumo eqoshiwe ku-oatmeal noma i-yoghurt Parfaits. I-crunch yabo emnandi ihambisana kahle namajikijolo amnandi ukuze uthole ukudla kwasekuseni okunomsoco.

Zama ukudla okulula: hlanganisa ama-olives ku-trail mix noma uhlanganise nama-smoothie ukuze uthole ukuthungwa okukhilimu.

• Ithosi ye-avocado ephezulu eneminqumo ye-kalamata esikiwe kanye ne-drizzle yamafutha omnqumo amsulwa.
• Shintshanisa ama-pickle ukuze uthole ama-olives kumasemishi noma amabhega.
• Hlanganisa ama-olives aqoshiwe ku-tuna noma isaladi yenkukhu ukuze wenze i-Mediterranean twist.
• Hlanganisa ama-olives afakwe ku-hummus eyenziwe ekhaya noma i-guacamole.

Ukupheka? Sebenzisa izinzuzo zamafutha omnqumo ngokugcoba imifino emafutheni e-olive engeziwe ukuze uthole ukunambitheka okuthuthukisiwe nokudla okunomsoco. Marinate inkukhu noma i-tofu ngamafutha omnqumo namakhambi ngaphambi kokugcoba. Ngokubhaka, faka ibhotela esikhundleni samafutha omnqumo kuma-muffin noma isinkwa ukuze uthole imiphumela emanzi.

Jabulela iminqumo kuma-dessert futhi-zama ukuhlanganisa okugobile ube ama-truffle kashokoledi noma ufafaze phezu kwezikwele zikashokoledi omnyama. Ukunambitheka kwabo okucebile kwengeza ukujula ngaphandle koshukela owengeziwe. Ngale mibono, ukuhlanganisa iminqumo kuba lula futhi kujabulise, ukuvumelanisa nemithetho egxile ezempilo yokudla kwaseMedithera.

Imithelela Engenzeka Engase Eceleni Nokucatshangelwa

Iminqumo namafutha omnqumo kuhle kuwe, kodwa udinga ukuqaphela. Iminqumo ephulukisiwe inokuqukethwe okuningi kwe-sodium. Lokhu kungaba kubi kubantu abanomfutho wegazi ophakeme noma izinkinga zenhliziyo. Ukugeza iminqumo ngaphambi kokuyidla kungasiza ekwehliseni amazinga kasawoti awo.

Ukungezwani ne-Olive kuyivelakancane kodwa kungenzeka. Abanye abantu bangase basabele eminqumweni uma bengezwani nempova yesihlahla somnqumo. Izimpawu ezinjengokulunywa noma ukuvuvukala emlonyeni noma emphinjeni zingenzeka. Uma ucabanga ukuthi ungase ube ne-aleji, khuluma nodokotela.

I-Acrylamide itholakala kweminye iminqumo emnyama, eyakhiwe ngesikhathi sokucubungula ukushisa okuphezulu. Ukukhetha ama-olives amasha noma agaywe kancane kunganciphisa ukuchayeka kwakho. Bheka amabhrendi asebenzisa izindlela ezingadali i-acrylamide eningi.

• I-sodium ephezulu eminqumo ephulukisiwe: Geza ukuze usike usawoti odlayo
• I-Olive Allergies: Gada izimpawu zomlomo
• I-Acrylamide: Khetha izindlela zokucubungula ngobuhlakani
• Imithi: Xhumana nodokotela mayelana nokusebenzisana nezinto ezinciphisa igazi noma izidakamizwa zomfutho wegazi

Ukubuka usayizi wengxenye yakho kubalulekile ukuze ulawule isisindo sakho. Ukudla ama-servings amancane kusiza ukulawula ukudla kwekhalori. Abesifazane abakhulelwe noma abancelisayo kufanele baqaphele ngezithako zamaqabunga omnqumo. Alukho ucwaningo olwanele lokufakazela ukuthi aphephile. Kungcono ukunamathela ezinhlotsheni zokudla zeminqumo esikhundleni sezithasiselo.

Isiphetho: Ukwenza Iminqumo Namafutha E-Olive Ingxenye Yendlela Yakho Yokuphila Enempilo

Ukwengeza iminqumo namafutha omnqumo ekudleni kwakho kungashintsha indlela odla ngayo ibe ngcono. Lolu shintsho lungaholela ezinzuzweni zezempilo zesikhathi eside. Ucwaningo lukhombisa ukuthi yehlisa izingozi zesifo senhliziyo, ilwa nokuvuvukala, futhi ithuthukisa impilo yobuchopho nesikhumba.

I-FDA ithi izipuni ezimbili zamafutha omnqumo ngosuku zingasiza ukwehlisa izingozi zesifo senhliziyo. Ukudla kwaseMedithera kuye kwaxhunyaniswa namazinga aphansi e-Alzheimer's kanye nesifo sikashukela. Lawa maqiniso enza amafutha omnqumo abe yingxenye ebalulekile yokuphila okunempilo.

Qala ngokungeza amafutha omnqumo kumasaladi akho, ukupheka, noma ukudla okulula eminqumeni. Khetha amafutha omnqumo engeziwe ukuze uthole imisoco eyengeziwe, okuhlanganisa nama-polyphenols aqeda ukuvuvukala. Ukudla kwaseMedithera kumayelana nokujabulela ukudla okunambithekayo, okunomsoco, hhayi imithetho eqinile.

Amafutha ekhwalithi ephezulu e-Puglia akhombisa ukuthi ukukhetha okusimeme kungasekela kanjani izinhloso zezempilo. Sebenzisa lezi zithako ekudleni kwansuku zonke, njenge-sautéing veggies noma inyama yokudoba. Benza ukudla kunempilo futhi kunambitheke.

Izinzuzo zamafutha omnqumo zisekelwa isayensi, kusukela ekunciphiseni ukuvuvukala kuya ekuthuthukiseni ukusebenza kobuchopho. Izinguquko ezincane, njengokusebenzisa amafutha omnqumo esikhundleni sebhotela noma ukwengeza iminqumo ekudleni, zingaholela ekusaseni elinempilo. Jabulela ukunambitheka futhi uvumele lezi zithako zasendulo zikuqondise endleleni yokuphila enempilo. Ukudla kwaseMedithera kungaphezu komkhuba; kuyindlela efakazelwe yobungqabavu.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.