Ii-oyile ezi-7 zokuPheka eziGqwesileyo zokuFaka kwisidlo sakho seNtliziyo ephilileyo

Amagama Aphezulu Ebantwaneni


Iioyile zokupheka zisisiseko xa kuziwa ekhitshini. Ukusebenzisa iioyile ezilungele wena kunye nempilo yosapho lwakho yeyona nto iphambili. Oko kukwaxhomekeke kwisitayile sakho sokupheka, izitya oqhele ukuzenza, ukutya kunye nokunye. Kwakhona, indlela ophatha ngayo ioli yakho yokupheka, nokuba uyayitshisa ngaphaya kwendawo yokutshisa okanye ungayitshisi konke konke, nokuba usebenzisa i-virgin eyongezelelweyo okanye imiba ecinezelekileyo. Yiyiphi ioyile yokupheka ekusebenzelayo ngoku ungasebenzela iqabane lakho okanye amalungu osapho lwakho. Nangona kunjalo, unako khetha ezona oli ziphekayo ngokujonga le miba:

Umfanekiso: Unsplash
  • I-Monounsaturated Fatty Acids (MUFAs)

Ezi fatty acids yenye indlela enempilo kune saturated fatty acids kunye namafutha etrans. Ezi oyile zinokutyiwa ababukeli ubunzima kwaye baphinde banciphise umngcipheko wokufumana izifo zentliziyo.
  • I-Polyunsaturated Fatty Acids (PUFAs)

Ithathwe kwizityalo kunye nokutya kwezilwanyana okufana nesalmon, ioyile yemifuno, amandongomane kunye nembewu, iPUFA kwakhona inguqulelo enempilo yezinye iioyile ezingenampilo. Ngokuqhelekileyo, ioyile ezityetyisiweyo zePUFA zizityebi kwi-omega-3-fatty acids.
  • Amanqaku omsi

Indawo yomsi ayiyonto ngaphandle kweqondo lobushushu apho ioli iyeka ukubila okanye ukutshaya. I-oyile izinzile ngakumbi, iphezulu indawo yokutshayela. Inqaku lomsi kunye nokuzinza zihamba kunye, kwaye ngoko, ii-MUFA kunye ne-PUFA zineendawo eziphezulu zomsi. Ukuba ioli iyatshaya ngaphaya kwamandla ayo, ilahlekelwa zonke izithako zayo, izondlo kwaye ekugqibeleni ivelise i-toxins eyingozi.

Ngoku, makhe sijonge ezona oyile zokupheka zingcono onokuzongeza okanye uzitshintshele kwindlela yakho yentliziyo esempilweni:

Nye. I-oyile ye-olivu
Mbini. I-oyile yecanola
3. Ioli yeeavokhado
Isine. Ioli kajongilanga
5. Ioli yeWalnut
6. Ioli yeFlaxseed
7. Ioli yeSesame
8. Ii-FAQ:

I-oyile ye-olivu

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Ithathwa njengenye yeeoli zokupheka eziguquguqukayo nezinempilo enokuthi zisetyenziswe, iingcali zokupheka kunye neengcali zezondlo zikholelwa. ioli yomnquma yeyona ilungileyo ungakhetha. Ngeenguqu ezifana nentombi kunye ne-extra-virgin, oku kuthetha ukuba abahlanjululwanga, ngoko ke umgangatho ophezulu. Ioyile yomnquma enyulu eyongeziweyo inezixa ezikhulu ze-monounsaturated fatty acids kunye ne-polyunsaturated fatty acids ezinegalelo impilo yentliziyo enempilo . Ioyile zomnquma zihlala zinendawo esezantsi yomsi nto leyo ethetha ukuba kungcono ukuyibilisa kubushushu obuphakathi.

I-oyile yecanola

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Ioli yeCanola lolona bhejo lukhuselekileyo kwabo bathwaxwa yintliziyo okanye icholesterol. Ithatyathwe kwi-rapeseed iqulathe 'amafutha alungileyo' ngokuchaseneyo nezinye ioyile ezisulungekiswe kakhulu kwaye zicutshungulwe. Kananjalo ayinayo i-cholesterol kwaye, eneneni, ityebile kwiivithamini ezifana no-E no-K. Nangona kunjalo, uninzi iioli ze-canola zisulungekiswe kakhulu, kwaye kungoko amaxabiso azo ezondlo ehla. Kwimeko enjalo, kungcono ukukhangela ioli ye-canola 'ecinezelekileyo'. Kwicala elikhanyayo, inendawo ephezulu yomsi kwaye ngenxa yoko, inokusetyenziswa kubushushu obuphezulu.

Ioli yeeavokhado

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Iiavokhado azilunganga nje kwiziqhamo kunye ne guacamole, zikwaziwa nangeoyile zazo zokupheka. Ioyile yeeavokhado ineyona nto iphezulu yamafutha emonounsaturated phakathi kwezinye ioyile zokupheka. Nangona ingenayo incasa yesiqhamo kwioyile yayo, idume kakhulu ngezitya ezifuna i-stir-fry. Inqaku elingakumbi? Ityebe kakhulu kumxholo we-vitamin E - ilungele ulusu, iinwele, intliziyo kunye nempilo!

Ioli kajongilanga

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Itispuni enye yeoli kajongilanga ineepesenti ezingama-28 zabantu abacetyiswa ukuba bathathe izondlo zemihla ngemihla. Oku kuyenza ibe yioyile yokupheka enomsoco kakhulu kwaye yomeleza intliziyo kwibhloko. Kwakhona, isityebi kwi-vitamin E, ioli kajongilanga inokusetyenziswa ngokuguquguqukayo ekuphekeni. Ngomxholo wayo otyebileyo we-omega-6-fatty acids, inokungqineka ikukudumba okuncinci kwaye kungoko kufuneka iqwalaselwe ngelixa kumodareyithwa imilinganiselo ngokunjalo.

Ioli yeWalnut

Ioyile yeWalnut inendawo yokutshayela esezantsi into ethetha ukuba iza kufikelela kwincopho yayo yokubila kungekudala, into ethetha ukuba ayinakusetyenziselwa ukupheka okutshisa kakhulu. Nangona kunjalo, ungasebenzisa ioyile yokupheka i-walnut njengeoyile yokunxiba kwiisaladi zakho, iipancakes okanye ii-ice creams njengoko uthanda. Kananjalo ine-a ibhalansi enempilo ye-omega-3 kunye ne-omega-6 fatty acids ethetha ukuba ikhuselekile kwaye ichasene nokudumba.

Ioli yeFlaxseed

Umfanekiso: 123RF

Kwakhona, iioyile zeflakisi azifanelekanga ukupheka amadangatye aphezulu kwaye ke zinokusetyenziswa ngenye indlela. Iimpawu zabo ezichasayo kunye ne-cholesterol ephantsi zibalelwa kumxholo we-omega-3 fatty acids. Ungasebenzisa ioli yeflakisi ekunxibeni kunye nokupheka okunobushushu obuphantsi.

Ioli yeSesame

Umfanekiso: Unsplash

Ioli yeSesame ikwayenye yeeoli zokupheka ezisetyenziswa kakhulu. Idume ngencasa yayo enamandla. Nangona zizityebi kwi-monounsaturated kunye ne-polyunsaturated fatty acids, i-oyile ayinazo iimpawu zesondlo ezahlukileyo. Ngenxa yendawo ephezulu yomsi, kulula ukuyisebenzisa kwiiresiphi ezitshisa kakhulu ngaphandle kokuvelisa i-toxins ebangelwa bubushushu ekutyeni.

Ii-FAQ:

Umfanekiso: 123RF

Q. Zingaphi iioyile esinokuzisebenzisa kwiinjongo ezityiwayo?

KUYA. Ukhuseleko lokutya kunye neMigangatho yeGunya laseIndiya (FSSAI) liye lazisa iNtombikazi Ioyile yeKhokhonathi , iCoconut oil, iCottonseed oil, iGroundnut oil, iLinseed oil, ioyile yeMahua, iRapeseed oil ioli yemostade (i-Sarson ka tel), i-Rapeseed okanye i-oyile yemostade-i-erucic acid ephantsi, i-oyile ye-Olive, i-Olive Pomace Oil, i-Virgin oil oil, I-Oli ye-Olive ye-Virgin eyongezelelweyo , Ioli yeVirgin Ordinary Olive Oil, I-Olive oil Refined, i-Refined olive-pomace oil, i-poppyseed oil, i-Safflower seed oil (i-berry katel), i-Safflower seed oil (i-High Oleic Acid), i-Taramira Oil, i-Til Oil (i-Gingelly okanye i-sesame oil), i-Niger Seed. I-oyile (iSargiyakatel), i-oyile ye-Soyabean, i-oyile ye-Maise (umbona), ioli ye-almond, i-oyile ye-Watermelon, i-oyile ye-Palm, i-Palmolein, i-oyile ye-Palm kernel, i-oyile yembewu kajongilanga njengamanye e-oyile zokupheka ezityiwayo ngaphandle kwezi zikhankanywe ngasentla.

Q. Kutheni kuyimfuneko ukusebenzisa ioli kunye namafutha ekudleni kwethu kwemihla ngemihla?

KUYA. Ngokutsho kwe-FSSAI, ioyile kunye namafutha zibalulekile ekugcineni impilo entle. Zezona nxalenye zityebileyo zamandla ekutyeni kwethu, zibonelela malunga neekcals/g ezilithoba ngelixa iicarbohydrates kunye neeproteni zibonelela nge-4 kcal kuphela ngegram. Bakwabonelela ngee-substrates ezifunekayo ekwenzeni ii-membrane zebhayoloji ezifana ne-phospholipids kunye ne-cholesterol, ebalulekileyo ekwenzeni iimbumba zeseli ezithatha inxaxheba kwimetabolism yabantu. Ioyile kunye namafutha asebenza njengesithuthi sevithamin A, D, E kunye ne-K kunye nencasa.

Q. Ingakanani ioli ekufuneka siyitye?

KUYA. EIndiya, i ukutya okucetyiswayo Isikhokelo se-ICMR (i-2010) ye-fat fat take intake yi-30% yamandla apheleleyo ngosuku. Oku kuthetha ukuba i-30% yexabiso lilonke lemihla ngemihla lamandla kufuneka livele imithombo yokutya yeoli namafutha.

Q. Yintoni ioli yemifuno esulungekisiweyo?

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KUYA. I-oyile yemifuno esulungekisiweyo ithetha nayiphi na i-oyile yemifuno efunyenwe ngokuchazwa okanye ukutsalwa kwesinyibilikisi sezinto ezivelisa ioli yemifuno, i-acidified ngealkali, ukusulungekiswa komzimba okanye ukusulungekiswa kwe-miscella kusetyenziswa izinyibilikisi ezivumelekileyo zodidi lokutya kunye ne-degumming kusetyenziswa i-phosphoric okanye i-citric acid kunye nayo nayiphi na into efanelekileyo. i-enzyme yebakala lokutya; kulandele ibleaching ngomhlaba we-adsorbent kunye/okanye ikharbhon ecushiweyo okanye zombini kwaye zisuswe ivumba ngomphunga. Ayikho enye iarhente yeekhemikhali esetyenziswayo. Kwakhona, ngelixa uthengisa i-oyile yokupheka kwibakala lokutya, igama le-oyile yemifuno apho ioli ecocekileyo yenziwe khona kufuneka ichazwe kwileyibhile yesitya.

Q. Ngaba iioli ezisulungekileyo zikhuselekile empilweni?

KUYA. Ewe, zonke iioyile ezisulungekileyo ezihambelana nemigangatho yeFSSAI zikhuselekile empilweni. Ukucokisa kwandisa uzinzo lokugcina. Nangona kunjalo, kungcono ukukhangela i-oyile yokupheka enyulu okanye enyulu naphi na apho kunokwenzeka khona umgaqo-siseko ophezulu we-oyile onesondlo.

Funda kwakhona: #IForImmunity - Yongeza ukhuseleko lwakho ngeCoconut

I-Horoscope Yakho Yangomso