Mafuta omuorivhi aiva chipo chaAthena kuvaGiriki vekare, asi ichangobva kuitika kuti kukosha kwakakwana kwechipo chinokosha kwakanzwisiswa. Icho chinowedzera kuti humwe hutori huri hune huni huri huno , hwakakonzerwa nekutonhora-kuomesa miorivhi uye kuparadzanisa mafuta kubva pamapapiro nemashizha kana kuti centrifuge, zvakakosha zvikuru kune utano hwako.
Kutanga, mafuta emuorivhi ndiyo yakanaka inobva kune omega-3 fatty acids, iyo inowanikwawo mumasango (kusiyana nehove-yakasimwa) hove dzine mafuta zvakadai salmon, uye izvo zvinokosha pakudzivirira chirwere chemwoyo.
Mafuta omuorivhiwo akanaka maune omega-6 fatty acids, ayo muviri unoshandura kuva prostaglandin, zvinhu zvinogona kudzivisa kuvhiringidza uye kubatsira kudzora mwoyo, chiropa uye mafungiro. Tsvakurudzo ichangobva kuve yakaratidza kuti kuitira kuti uwane huwandu hunobatsira kubva kune omega-3 uye omega-6 fatty acids, unofanirwa kuidzikisa muchiyero chakakodzera, icho chikamu chimwe chikamu omega-3 kusvika ku10 chikamu omega-6. Nenguva iyo, iyo ndiyo chiyero chavaripo mune mafuta eorivhi. Nokuenzanisa, zvimwe zvizhinji zvekudya muWest Western zvinopa kuwirirana pakati pe makumi maviri nemakumi mashanu kusvika kune imwe.
Mafuta omuorivhi zvakare ane simba rinopesana nekuputika; maererano neshoko rakabudiswa munyaya yaSeptember 1, 2005 yeMhuka (ona Editor's Summary), oleocanthal mafuta omuorivhi ane chinyorwa chinopesana nokuvhiringidza "zvine potency uye zvakajeka zvakadai seibuprofen."
Inogona kunyange kuita zvakawanda; Giuseppe Caramia, chiremba weItaly, akanyora kuti anti-inflammatory drugs zvese zvakaratidzwa kurwisana nekenza, uye zvichienderana nekufanana kwealeocanthal kune ibuprofen, anoti zvinonzwisisika kufunga kuti mafuta emuorivhi anowira mukirasi yezvinhu.
Pakupedzisira, maorivhi anogona kuita kuti munhu ave nehutano muhuchembera : Antonio Capurso, Purofesa weGerontology paYunivhesiti yeBari, ataura kuti mafuta emuorivhi anoderedza LDL cholesterol - iyo inobvisa mishonga - uye inomutsa HDL cholesterol, iyo zvinoshandiswa (iyo American Heart Association ine hurukuro yakajeka pamusoro peizvi), uye kuti maorivhi emuorivhi ine simba rinopesana nenyama, iro, kunyanya, rinoratidzika kuti rinodzivisa kenza yakajeka.
Ndakanga ndanzwa nezvemafuta emuorivhi zvinokonzera cholesterol uye kenza kare, asi akati zvakare kuramba achidzidza iye nevashandi vake vari kuita zvinoratidza kuti mafuta emuorivhi anobatsira kuchengetedza kugadzirisa maitiro kune vakwegura (Ona bhuku rezvinyorwa zvakabudiswa muNeurology ) : Vakadzidza boka revanhu vane makore 65 kusvika ku55 pamusoro pemakore gumi, uye vakawana kuti avo vakadya 1/3 mukombe wamafuta omuorivhi zuva rimwe nerimwe vairarama kwenguva yakareba uye vari nani kudarika avo vasina, asi avo vakadya 1 / 2 kapu pazuva rakanga risina kunyanya kuwedzera kukura kwemtambudziko.
Muchidimbu, mutsara weU.S. FDA, "Zvakaderera uye kwete kugutsikana kwehupupuri hwezvesayenzi zvinoratidza kuti kudya 2 maspuni (23 gm) emafuta emuorivhi zuva rega rega kunogona kuderedza dambudziko rehutachiona hwemoyo nekuda kwemafuta emuorivhi muorivhi. kubatsirwa, mafuta omuorivhi ndeyekuti uwane huwandu hwemafuta akazara uye usawedzera huwandu huwandu hwenamori iwe unodya pazuva, " zvichida wakangwarira. Kana iwe uine hutano hwakanaka, 2 maspuni maviri pazuva achakuitira zvakanaka, nenzira dzakawanda.
Uye izvi zvinotiendesa pane zvaunofanira kutarisa. Kunyange zvazvo FDA inotaura mafuta emafuta emuorivhi, izvo iwe unonyatsoda ndezvekare-maune maorivhi emuorivhi, iyo yakakwirira yepamusoro uye ine huwandu hwehuwandu hwehutachiona hunopesana nehutachiona.
Chinhu chakakosha ndechekuti iwe uongorore tsamba iyo kuti uite humwe hupfumi ihwo humba-hwakamanikidzwa uye--kurohwa - pane, maziso, kunyengera kwakawanda mumuchengeterwe wemafuta emaorivhi. Iko inofanira kuva yegorosi, kunyange isiri iyo yakajeka yakaoma, uye haikwanisi kubviswa ne cloudiness, iyo inongoreva chete kuti haina kufanana. Ngwarira, kune rumwe rutivi, mafuta mumakani ayo usingakwanisi kuona, uyewo emafuta akaoma kwazvo, kana mafuta epovha: Mafuta epale akave akacheneswa uye angave akachekwa nemamwe mafuta asina hutano, asi huri huri mafuta oiri ivai vakura / rancid.
Verenga nyaya ino kuti uwane zvakawanda pamusoro pekunyengedzera kwakapararira mune imwe mishonga yemafuta yemafuta yemafuta, kusarudza uye kuchengeta mafuta, uye kuti ungashandise sei.
Nzira yekudya sei mafuraji ako maviri ezuva rimwe nerimwe?
Mhinduro yakanyatsojeka ndeye muhodhi, kana chidimbu chechingwa chakakanyiwa.
Asi apa pane zvimwe zvingasarudzwa:
- Bruschetta
- Pamusoro pean cannellini yakabikwa kana kuti cranberry nyemba - wedzera imwe tuna uye ushumire muzhizha, uye iwe uchafara chaizvo.
- Muine utano.
- Inoputika pamusoro pemasipi, kunyanya minestrone, pasta e fagioli, kana ribollita .
- Munguva yezhizha, kupfuura pappa al pomodoro.
- Kusvika pini pinimionio, ndiro yakasanganiswa michero yakasvibirira.
Zvimwe pamusoro pokusarudza maorivhi, kuichengeta, uye kushandiswa kwayo
[Yakagadziriswa musi waJune 26, 2016 naDanette St. Onge]