Okuqukethwe
Zitholakala nembewu yezinye izihlahla zezithelo (ibhilikosi, ipentshisi, i-cherry, i-sweet cherry, i-alimondi), imbewu yamagilebhisi, ikhabe, utamatisi, ugwayi, itiye, kanye nakudoti oqukethe uwoyela ohlukahlukene wokukhiqizwa kokudla okucubungula izinto zokusetshenziswa zezolimo . Lezi zamuva zifaka ikakhulukazi i-bran kanye negciwane lembewu ye-cereal. Igobolondo likakolweni nelorayi okusanhlamvu liqukethe u-5-6% wamafutha, ku-germ - 11-13% no-10-17%, ngokulandelana; kumagciwane ommbila - u-30-48% wamafutha, amabele - cishe ama-27%, ilayisi - 24-25%.
Okuqukethwe kukawoyela ezitshalweni kanye nekhwalithi yayo kuncike ohlotsheni lwesitshalo, izimo ezikhulayo (ukukhulelwa, ukwelashwa kwenhlabathi), izinga lokuvuthwa kwezithelo nembewu.
Ngokungafani namafutha ezilwane, uwoyela wemifino uqukethe ama-acid angenamafutha, amuncwa kalula ngumzimba futhi awafaki imali ezindongeni zemithambo yegazi.
Omunye umehluko phakathi kukawoyela wemifino wemvelo okuqukethwe okwandisiwe kukavithamini F, okudingwa ngumzimba. Ukuntuleka kwayo kuthinta kabi ikakhulukazi ulwelwesi lwamafinyila wamathumbu. Ukushoda okungapheli kukavithamini F kuholela ezifweni zemithambo yegazi (kusuka ku-sclerosis kuya ekuhlaselweni yinhliziyo), ukunciphisa ukumelana namagciwane namabhaktheriya, isifo esingalapheki sesibindi nesifo samathambo.
Ukugcina impilo, udinga ukusebenzisa okungenani u-15-20 g we-hemp engacaciswanga, i-linseed, i-sunflower noma enye i-oyela yemifino nsuku zonke!
Kumele kukhunjulwe ukuthi umphumela wokuvimbela nokwelashwa ungalindeleka kuphela ekusetshenzisweni kukawoyela wemifino otholwe ngendlela yokucindezela okubandayo ezingeni lokushisa elingadluli ku-40-45 ° C - kumnyama, kunuka, kunesidumbu esikhulu, abizwa ngamafutha angahlanjululwa. Lo uwoyela omnandi futhi onempilo kakhulu. Kepha kunenkinga eyodwa ebalulekile. Njengoba isebenza ngokuphila, iyaphila, ngokushesha iba namafu, ibaba, ibe munyu, ifakwe umoya emoyeni, ekukhanyeni nasekufudumaleni, futhi ilahlekelwe ngokushesha yizinto zayo eziwusizo!
Ngokuyisisekelo, imikhiqizo ehlukahlukene ecwengisisiwe yethulwa ngokuthengisa, okungukuthi amafutha acwengekile. Ngesikhathi sokucwenga, amafutha ahlanzwa ekungcoleni okuhlukahlukene nokungcola okungafuneki kumenzi, kodwa ngesikhathi esifanayo alahlekelwa ukunambitheka kwawo kanye nephunga, kanye nazo zonke izinto eziwusizo. Kungenxa yalesi sizathu ukuthi akuwona wonke umuntu othanda amafutha acwengekile. Abanye abantu bakhetha iphunga nokunambitha komkhiqizo wemvelo futhi bakholelwa ukuthi ukuhlanza kuyingozi kuwo.
Amafutha acwengekile enziwe ngokucubungula okushisayo emazingeni okushisa kusuka ku-160 kuya ku-200 ° C awanazo izinto ezisebenza ngokuphila kanye namavithamini ngakho-ke awoni. Zingagcinwa emabhodleleni akhanyayo isikhathi eside, azikwesabi ukukhanya kwelanga.
Kunconywa kuphela ukuthosa. Ekudleni - kumasaladi, isiningi, izitsha eziseceleni - kufanele kusetshenziswe uwoyela ongacaciswanga wemvelo kuphela.
Izici zamafutha wemifino angachazwanga
Ukukhethwa okunothile kwamafutha yemifino futhi okungacaci njalo ngamagama kumalebula wokungenisa kuvame ukusidida. Kuthengiswa ungabona amaranth, umnqumo, ubhekilanga, ubhontshisi, ummbila, iphinathiya, isesame, i-rapeseed, uwoyela wesundu, uwoyela wembewu yamagilebhisi, uwoyela omnyama wekhumini, njll.
Uyini umehluko phakathi kwalawoyela nalokho okufanele kuqondiswe lapho ukhetha uwoyela owodwa noma omunye wemifino? Inani lebhayoloji likawoyela wemvelo linqunywa okuqukethwe ngu-vitamin F nama-polyunsaturated fatty acids, kanye namavithamini A, D, E.
Izakhiwo zamafutha ezifakiwe
ngokuya ngenani layo lebhayoloji kwasekuqaleni. I-flaxseed yiyona ecebe kakhulu ku-vitamin F (ama-fatty acids abalulekile). Uwoyela we-flaxseed wondla ubuchopho, uthuthukisa i-cell metabolism, unomphumela omuhle ohlelweni lwezinzwa, uqeda ukuqunjelwa, uthuthukise isimo sesikhumba, futhi wehlise namazinga e-cholesterol. Uwoyela wefilakisi unama-oxidized kalula futhi kumele uvikelwe ekukhanyeni nasemoyeni. Izazi zokudla okunomsoco ziphakamisa uwoyela wefilakisi njengoyili wesitshalo wokwehlisa isisindo.
Izakhiwo zikawoyela we-sunflower
Isetshenziswa kabanzi njengempahla eluhlaza ekhiqizwa ekukhiqizeni imajarini nemayonnaise, kanye nasekwenzeni imifino ekheniwe nenhlanzi. Uwoyela we-sunflower uyaqhubeka uthengiswa uhlanjululwe futhi awucaciswanga. Uwoyela ocwengekile nawo ukhishwa emanzini, okungukuthi, awunaphunga.
Uwoyela we-sunflower ocwengekile ubala, uphuzi ngokukhanyayo (ucishe ube mhlophe) ngombala, awukhiphi indle ngesikhathi ugcinwa, unephunga elincane lembewu ye-sunflower.
Amafutha we-sunflower angachazwanga anombala omnyama futhi unephunga eliqinile eliqondile; ngesikhathi sokugcina yakha i-precipitate. Amafutha we-sunflower angachazwanga anconywa kubantu abane-atherosclerosis namazinga aphezulu we-cholesterol.
Izakhiwo zamafutha omnqumo
ithatha indawo ekhethekile phakathi kwamanye amafutha emifino. Uwoyela ovela ezithelweni zomnqumo ubaluleke kakhulu futhi unomsoco, umunca kangcono kunamanye amafutha. Ezweni lethu, uwoyela womnqumo awukhiqizwa, futhi ubiza kakhulu kunanoma imuphi omunye uwoyela wemifino osetshenziswa nsuku zonke.
Amafutha omnqumo abekezeleleka kahle ngisho nakubantu abanenkinga yokugaya ukudla, izifo zesibindi nezinyongo. Amafutha omnqumo avimbela isifo senhliziyo. Amafutha omnqumo alungele ukulungiselela imifino, izithelo nemifino nezaladi zezithelo, inkalankala nezimfanzi. Amafutha omnqumo enza izitsha ezishisayo kakhulu; isetshenziswa ekukhiqizeni izinhlanzi ezisemathinini.
Izici zommbila (ummbila) kawoyela
- ophuzi okhanyayo, obala, ongenaphunga. Ithengiswa kuphela ngefomu elicwengiweyo. Ayinazo izinzuzo ezithile ngaphezu kukabhekilanga noma uwoyela kabhontshisi, noma kunjalo, lo oyela uqukethe inani elikhulu lezinto ezihambisanayo ezihambisana nawo, okwenza ukuthi lithandwe kakhulu. Amafutha ommbila acebile ngama-polyunsaturated fatty acids, amavithamini F no-E. Kukhuthaza ukuqedwa kwe-cholesterol egazini.
Izinzuzo zikawoyela kawoya
ezivame kakhulu eNtshonalanga Yurophu, e-United States naseChina. Isetshenziselwa ukudla kuphela kwifomu elicwengiweyo; inotshani obuphuzi ngombala nephunga elinamandla. Isetshenziswa ngendlela efanayo ne-sunflower. Uwoyela weSoybean ungcono kunabanye wokudla kwengane, njengoba uqukethe izinto ezidingekayo ekwakheni uhlelo oluphakathi lwezinzwa nezinto zokusebenza ezibukwayo. Uwoyela weSoybean, ngenxa yomphumela wawo onamandla wokulwa ne-cholesterol, uyanconywa ngamazinga aphezulu e-cholesterol egazini.
Izici zamanye amafutha kawoyela
bayingxenye yeqembu lamafutha emifino awusizo kangako. Anama-acids e-polyunsaturated amancane kakhulu kanye nama-fatty acids anesisindo samangqamuzana aphezulu. Le mikhiqizo isetshenziswa phesheya ikakhulukazi ukukhiqizwa kwemikhiqizo yemajarini nokudla okusemathinini, kanye nokulungiswa kwamasaladi nokuthosa - ngezinhloso ezifanayo nawo wonke amafutha emifino.
inamaphesenti angu-27 amaprotheni namaphesenti ama-carbohydrate ayi-16. Amantongomane anokuqukethwe okuphezulu kwama-fatty acid asebenzayo kanye nezinto ze-lipotropic (lecithin, phosphatide), okubalulekile ekudleni okunempilo. Amantongomane ngokwawo nebhotela lamantongomane yizinto ezisebenzayo ze-choleretic. Futhi ngenxa ye-potassium engaphezulu kokuphindwe izikhathi ezingamashumi amathathu ngaphezulu kwe-sodium, amakinati nawo anezici zokwehlisa umzimba.
okungabalulekanga kangako kuwo wonke uwoyela wemifino. Iqinile ngokungaguquguquki futhi ibukeka njengamafutha engulube. Ukupheka, kusetshenziswa emazweni amaningi aseMpumalanga, lapho, ngenxa yezizathu zenkolo, amafutha engulube engasetshenziswanga. Emazweni amaningi, lo mkhiqizo usetshenziswa njengekhuni lokulungiselela imajarini, ezimbonini zokupheka nezokupheka. Amafutha esundu adliwa kuphela uma efudunyezwa - awakulungele ukupheka okubandayo.
- i-antibiotic enhle, ine-bactericidal kanye nezakhiwo, i-oxidizes kancane futhi ibuthakathaka. Izithako ezincane zamafutha e-mustard zifaka isandla ekulondolozweni kwamanye amafutha emifino. Ilungele amasaladi kanye nokuthosa, kubalulekile ekulondolozweni. Igcinwe izikhathi ezi-4 kune-sunflower. Izinhlanzi ezisemathinini ezenziwe ngamafutha e-mustard zigcina ukunambitheka kwemvelo kwezinhlanzi. Imikhiqizo yokubhaka ebhakwe ngamafutha e-mustard ayihlali isikhathi eside, inesakhiwo esihle kakhulu. Inyama nenhlanzi ephekwe ngamafutha esinaphi inombala omnandi nokunambitha.
Nguketshezi olubomvu oluwolintshi olunephunga lesici nokunambitheka. Ngenxa yokusetshenziswa kobuchwepheshe bokukhiqiza obungajwayelekile, uwoyela we-sea buckthorn ukhiqizwa ngokuqukethwe okuphezulu kwe-carotenoids, okwandisa ukumelana komzimba nezifo ezithathelwanayo, kukhulisa okuqukethwe kwe-glycogen emisipheni, enhliziyweni nasesibindi, kunomthelela ekwelashweni okuyinkimbinkimbi kwesilonda esiswini futhi isilonda se-duodenal.