8 Okuhamba Phambili Kwamafutha Amakinati

Amafutha e-peanut athandwa kakhulu ngenxa yephuzu eliphezulu lentuthu.

Kodwa uma ufuna esikhundleni sebhotela le-peanut, izizathu zingaba ziningi, njenge:

• Awuzwani namakinati
• Okuqukethwe okuphezulu kwe-omega-6
• Ithambekele ku-oxidation kwezinye izimo.

Ngakho-ke, kungaba yini enye indawo engcono kakhulu yamafutha e-peanut noma enye ongayisebenzisa ngaphandle kokudela iphunga elimnandi, umphumela wentuthu, ukunambitheka kanye nezinzuzo zezempilo zamafutha e-peanut?

Nazi eziningi zazo:

Ukufaka esikhundleni samafutha e-Peanut:

Uma udinga ukufaka esikhundleni sesithako, indawo efanelekile yamafutha e-peanut amafutha e-sesame, njengoba ihlanganyela ukunambitheka okufanayo kwe-nutty.

Kodwa-ke, i-sesame ayinazo izici zokupheka ezifanayo; Kufanele usebenzise i-sunflower, i-grapeseed noma amafutha e-canola. (Isimeli Samafutha Wamantongomane)

Nazi zonke ezinye izindlela okuxoxwe ngazo ngokuningiliziwe:

1. Amafutha Kabhekilanga

Amafutha kabhekilanga ayindlela enhle kuwoyela wamakinati njengoba engenawo uwoyela futhi aqukethe i-oleic acid eningi.

I-Oleic acid iyi-monounsaturated omega-6 fatty acid esiza ukwehlisa i-cholesterol kanye nenkomba ye-glycemic.

Iphinde ibe ngenye yamafutha asetshenziswa kakhulu emhlabeni ngenxa yesikhathi eside ehlala kuwo eshalofini. Phakathi kwezinzuzo eziningi zezempilo elizinikezayo i-oleic acid, i-zero fat, ne-vitamin E.

Iphuzu lentuthu likabhekilanga ngesinye isizathu kucatshangwa ukuthi lithatha indawo kawoyela wamakinati, okungaba ngu-232°C. (Isimeli Samafutha Wamantongomane)

Njengamafutha e-peanut, kunezinhlobo ezimbili, i-Refined ne-Cold pressed.

Ecolisisiwe yilena esijwayele ukuyisebenzisa ekhaya. Iphuzi ngombala.

I-cold pressed inombala we-amber futhi inokunambitheka okuthambile.

• Amafutha amakinati esikhundleni sokuthosa
• Isetshenziswa kakhulu ebhikawozi kusukela ekugcotshweni kwamathreyi okubhaka ukuze kusetshenziswe esikhundleni sebhotela (Isimeli Samafutha Wamantongomane)

Izinzuzo zokushintshanisa amantongomane ngamafutha kabhekilanga:

• I-carotenoid compounds (0.7mg/kg) isiza ukunciphisa ingozi yomdlavuza.
• Ngenxa yokuqukethwe kwayo kwe-vitamin E, ivimbela isifuba somoya, ilwa nama-radicals mahhala futhi ithuthukise impilo yenhliziyo.

Ukulinganiselwa:

I-Arthritis Foundation ikudalule lokho amafutha e-sunflower angabangela ukuvuvukala kanye nobuhlungu obuhlangene ngenxa yama-omega-6s kuwo. (Isimeli Samafutha Wamantongomane)

2. Amafutha eCanola

Njengokuthi yini ongayifaka esikhundleni sikawoyela wamantongomane, lena impendulo engcono kakhulu yombuzo wakho.

Kuyindlela ehlukile kuwoyela we-peanut enezinzuzo eziningi zezempilo ezifakazelwe. Ine-Omega-3 ebalulekile etholakala ezinhlanzini kanye ne-Lenolied acid omega-6. (Isimeli Samafutha Wamantongomane)

Kuzuzisa kakhulu ukuyisebenzisa ngaphandle kokushisa, njengoba igcina iningi lamafutha acid afanele uhlelo lokujikeleza kwegazi.

Ngaphandle kokuba nezinga lokushisa eliphakeme lentuthu elingu-204°C, iphunga layo alinamandla kangako.

Kokubili ubhekilanga one-oleic ephezulu kanye nobhekilanga abacwengisiswe kancane bangasetshenziswa esikhundleni samafutha amakinati. (Isimeli Samafutha Wamantongomane)

Sebenzisa okungcono kakhulu ku-:

• Igrill ngenxa yephoyinti layo eliphezulu lentuthu
• Isetshenziswa ebhikawozi ngenxa yokunambitheka kwayo okuthambile
• isaladi yokugqoka
• Indawo engcono kakhulu kawoyela wamakinati esikhundleni se-turkey ethosiwe

Izinzuzo zokufaka esikhundleni samafutha e-Peanut namafutha eCanola:

• Iqukethe inani elikhulu lama-phytosterols anciphisa ukumuncwa kwe-cholesterol
• Inothe ngovithamini E, ovikela umzimba ekulimaleni kwama-radical mahhala, isifo senhliziyo nomdlavuza.
• Inenani eliphansi kakhulu lamafutha e-trans noma agcwele, avame ukubizwa ngokuthi amafutha amabi.
• izinga le-cholesterol ephansi
• Icebile ngamafutha amahle njenge-Omega-3 ne-Linolenic acids. Kokubili lokhu kusiza ukuvimbela izifo ezithile ezihlobene nenhliziyo kanye nokushaywa unhlangothi ngokwehlisa i-cholesterol embi. (Isimeli Samafutha Wamantongomane)

Ukulinganiselwa:

• Ngenxa yokuthi amafutha amaningi e-canola ashintshwe izakhi zofuzo, ucwaningo lwango-2011 lwembula ukuthi avame ukulimaza isibindi nezinso.
• Abantu abasebenzisa uwoyela we-canola njalo bathambekele ekubeni nomfutho wegazi ophakeme kanye sengozini yokushaywa unhlangothi futhi banesikhathi esifushane sokuphila.
• I-Canola ingase yenze ulwelwesi lwamangqamuzana egazi abomvu lube ntekenteke kakhulu. (Isimeli Samafutha Wamantongomane)

3. Amafutha e-Safflower

Lawa mafutha, atholakala embewini ye-safflower, athandwa kakhulu esikhundleni sikawoyela wamantongomane ngenxa yezinga lawo eliphakeme lentuthu, okungukuthi 266°C.

Amafutha awanambala, aphuzi futhi awaqandi lapho kubanda. Iphinde ithathe indawo yamafutha yemifino.

Kokubili ama-safflowers aphezulu we-linoleic kanye ne-oleic aphezulu ayatholakala ngokwentengiso.

Amafutha e-Polyunsaturated atholakala ngokucebile ezinhlobonhlobo eziphezulu ze-linoleic, kuyilapho amafutha e-monounsaturated atholakala ngokucebile ku-safflower. (Isimeli Samafutha Wamantongomane)

Sebenzisa lokhu okunye kokuthi:

• Ukuthosa noku-sauté
• Indawo engcono kakhulu kawoyela wamakinati esikhundleni senkukhu ethosiwe ejulile ye-turkey
• Ingasetshenziswa futhi njengenye indlela kuwoyela we-olive ngenxa yephunga layo elilula.
• Ukuhluka okuphezulu kwe-linoleic kusetshenziselwa ukugqoka isaladi

Izinzuzo zamafutha e-Safflower

• Ukulawula ushukela wegazi, impilo yenhliziyo kanye nokuvuvukala okuphansi
• Ipholisa isikhumba esomile nesivuvukele
• Iphephile ekuphekeni emazingeni okushisa aphezulu (I-Peanut Oil Substitute)

Ukulinganiselwa:

• Uma uwoyela we-safflower udliwa ngaphezu kwenani okufanele lithathwe nsuku zonke, linganciphisa ukujiya kwegazi ngokunciphisa ukujiya kwegazi.

4. Amafutha Embewu

Amafutha embewu yamagilebhisi enye enye indlela evamile kuwoyela wamakinati ngenxa yephoyinti layo eliphezulu lentuthu. Empeleni iwumkhiqizo ovela ohlelweni lokwenziwa kwewayini.

Inothe nge-omega-6 ne-omega-9 kanye ne-cholesterol-free nephuzu lentuthu elingu-205 °C, amafutha embewu yamagilebhisi ayindlela engcono kakhulu kuwoyela wamakinati. (Isimeli Samafutha Wamantongomane)

Kodwa-ke, uwoyela we-grapeseed, njengowoyela we-olive extra virgin, uyabiza futhi awunconyelwe ukuthosa okujulile. Kodwa ungayisebenzisela:

• Ukugcoba, ukugazinga nokubilisa inyama
• Ukuthosa imifino, ukunambitheka okuncane
• Uwoyela wamantongomane omuhle kakhulu esikhundleni sokugqoka isaladi

Izinzuzo:

• Iqinisa amasosha omzimba njengoba iwumthombo omuhle kavithamini E.
• Isiza ukulwa nama-radicals mahhala futhi ithuthukise isikhumba sakho
• Imbewu yamagilebhisi isiza futhi impilo yezinwele ngenxa ye-Linolenic acid equkethe.
• Isetshenziswa kabanzi ku-aromatherapy

Okumbi:

• Imbewu yamagilebhisi ithathwa njengephephile kunamanye amafutha. Nokho, labo abangezwani namagilebhisi akufanele bawasebenzise.

5. Amafutha E-Walnut

Okumnandi kakhulu esikhundleni sikawoyela wamantongomane I-Walnut Oil. Amafutha e-Walnut atholakala ngokuwomisa nokucindezela ama-walnuts ngokucindezela.

I-viscous kakhulu kunamanye amafutha futhi inokunambitheka okucebile. Izinhlobo ezicindezelwe ezibandayo nezicolisisiwe, ikakhulukazi ezicindezelwe ngamakhaza, zibiza kakhulu.

Sebenzisa amafutha e-walnut esikhundleni samafutha e-peanut:

• imikhiqizo yobuhle
• ukunambitha inkukhu, inhlanzi, i-pasta namasaladi

Izinzuzo:

• Amafutha e-Walnut anamavithamini abalulekile afana ne-B1, B2, B3, C, no-E
• Isiza ekususeni imibimbi
• Ucebile kuma-antioxidants
• Ivimbela Ukuqothuka Kwezinwele
• Ilwa ne-Dandruff
• Yehlisa izifo ezihlobene nenhliziyo

bawo:

• Ibaba uma ibekwe emazingeni okushisa aphezulu

6. Amafutha e-almond

Ngaphezu kokuba esikhundleni sikawoyela kakhukhunathi, uwoyela we-alimondi nawo ungomunye wamafutha e-peanut, acebile kakhulu ngamafutha e-monounsaturated kanye novithamini E.

Ivame ukusetshenziswa kumasoso ngenxa yokunambitheka kwayo kanye nemvelo, okuyi-nutty. Njengamanye amafutha, itholakala ngezinhlobo ezimbili: I-Refined kanye ne-Cold Pressed Almond Oil.

Ukusebenzisa:

• Ngezimo zesikhumba ezifana ne-psoriasis ne-eczema

Izinzuzo:

• Kuye kwafakazelwa ukuthi iyi-moisturizer enhle kakhulu yesikhumba nezinwele futhi ivikela isikhumba ekulimaleni kwelanga.
• Ama-fatty acids kuwoyela we-alimondi ancibilikisa amafutha amaningi esikhumbeni.
• I-retinoid emafutheni e-almond ithuthukisa ithoni yesikhumba sonke
• Isiza ukugcina isisindo esinempilo
• Isekela impilo yenhliziyo, ushukela egazini futhi ilwe nama-radicals mahhala

I-Almond Oil Ububi

• Ukuyisebenzisela ukuthosa okujulile kungalimaza umsoco wayo.
• I-nutty flavour enamandla ingonakalisa ukunambitheka kokudla okuthoswe ngakho.

7. Amafutha Emifino

Amafutha e-Peanut athatha indawo kawoyela wemifino futhi ngokuphambene nalokho. Amafutha emifino iyona ndlela eshibhe kakhulu ongayisebenzisa njengenye indlela kuwoyela wamakinati.

Amafutha emifino atholakala kunoma iyiphi isitshalo esikhethekile esikhishwe entendeni yesundu, i-canola, ummbila, njll. Kungaba ingxube yemifino ehlukene, njenge

Ngakho-ke, inani lamafutha agcwele, angenayo i-unsaturated ayikwazi ukufakwa ngokungahleliwe kulawa mafutha.

Yisebenzisele:

• Okuhle kakhulu okusetshenziselwa ukuthosa okujulile kanye nokupheka kokushisa okuphezulu

Izinzuzo

• Ukuba nendawo yentuthu engu-220°C kusho ukuthi ifanele ukuthosa okujulile.

Okumbi

• Hhayi ukukhetha okunempilo

8. Amafutha ommbila

Amafutha ommbila, abizwa nangokuthi uwoyela wommbila, nawo angenye yezindlela ezingabizi kakhulu futhi ezinempilo kakhulu zikawoyela wamakinati. Njengawoyela wamantongomane, nawo anendawo yokubhema ephezulu, engu-232°C.

Amafutha atholakala ngendlela yendabuko. Lokhu kwenzeka ngokucindezela igciwane lommbila nge-hexane bese liyikhipha. Ingabuye itholakale kuzinhlamvu zommbila noma i-corn fiber.

Itholakala kalula emhlabeni wonke. Inani elilinganayo lamafutha ommbila lanele ukufaka esikhundleni sikawoyela wamantongomane. Kodwa-ke, ochwepheshe abancomi ukuyisebenzisa kakhulu, njengoba iqukethe amafutha amaningi e-polyunsaturated.

Ukusetshenziswa okuvamile:

• Ukubhaka, ukuthosa okujulile,
• I-sautéing, ukushisa kanye nokugqoka isaladi
• Ekwenzeni imajarini

Izinzuzo:

• Ama-antioxidants kanye ne-tocopherols emafutheni ommbila aphulukisa isikhumba futhi alwe izimo ezithile zesikhumba.
• Icishe ibe ngu-13% wesidingo sansuku zonke sikavithamini E, i-antioxidant enamandla elwa nama-radicals mahhala.
• Inesici sokulinganisa izinga le-cholesterol.
• Icebile kuma-phytosterols, i-cholesterol esekwe ezitshalweni, i-anti-inflammatory futhi inciphisa ingozi yomdlavuza othile, izifo zenhliziyo kanye nesifo sikashukela sohlobo lwe-2.

Okumbi:

• Isilinganiso esingalingani kakhulu se-omega-3 kuya ku-omega-6 emafutheni ommbila kwandisa amathuba okuba nomdlavuza webele nowendlala yesinye.

Isiphetho

Izinketho ezingaphezu kweziyisishiyagalombili ziyatholakala uma kuziwa ekushintsheni uwoyela wamantongomane.

Lolu akulona uhlu oluphelele; ngoba iyimidlalo eseduze kakhulu.

Okunye ongakhetha kukho ukusebenzisa amafutha kakotapheya esikhundleni sikawoyela wamakinati; Hhayi ngokuphelele kuzo zonke izitsha, kodwa njengoba kokubili kungamafutha alula, ungasebenzisa ibhotela le-peanut njengengubo ye-pad thai.

Amanye ama-substitutes kawoyela wamakinati, njengamafutha omnqumo, awafakiwe ohlwini njengoba engafanele ukuthosa okujulile kanye nokupheka kokushisa okuphezulu.

Ezinye izindlela esizishilo, ungasebenzisa ngaphandle kokukhathazeka.

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ukuthola imininingwane ethokozisayo kepha yangempela.