Ukuba uyithengile i-oyile ye-olivu kwivenkile yokutya kwangoko, usenokuba uqaphele olunye uhlobo lweoyile olufumene indawo ezishelfini: ioyile yeavokhado . Ke ikhona ngokwenene umahluko phakathi kwezi zimbini? Impendulo emfutshane: ewe, kodwa incinci kakhulu.
Okokuqala, masithethe ngeentlobo zeoyile onokuzithenga. Umzekelo, zimbini iintlobo ezahlukeneyo zeoyile yeavokhado: esulungekisiweyo okanye engacoliswanga. Isulungekisiwe ihlala ikhishwa kwiziqhamo ngobushushu okanye ngemichiza, ngelixa umlingane wayo ongacaciswanga ecinezela ukubanda kungabikho nencasa yendalo okanye umbala olahlekileyo. Ngokufanayo, ioyile yomnquma yenziwa ngeminquma ecinezelweyo kwaye inokuthengwa isulungekile, inyulu, okanye ioyile ye-oliva enyulu. Ngelixa intombi enyulu kunye nentombi eyongezelelekileyo ikhutshwa ngokucinezela kubanda, ioyile yomnquma esulungekileyo ihlala ikhutshwa ngeekhemikhali okanye ubushushu kwaye iqulethe umxube weoyile ecinezelweyo kunye neoli ecocekileyo, ngokwe Unyango lwezempilo .
Nokuba yeyiphi uhlobo lweoyile okhetha ukuyithenga, unokuziva unentembelo yokwazi ukuba zozibini ziyaguquguquka, ukhetho lweoyile olusempilweni; Bazizityebi kwii-antioxidants kunye nee-acid ezinempilo, ezikhuthaza amanqanaba oxinzelelo lwegazi kunye nokunciphisa ukudumba. Kwaye, icephe eli-1 lohlobo ngalunye lweoyile labelana ngokulinganayo ngeekhalori, amanqatha agcweleyo, kunye namafutha e-monounsaturated.
Bahluke njani
Ke, sifumanisa ukuba ii-oyile zimbini ziyafana- yintoni eyenza zahluke? Ukuqala, i-oyile ye-olivu ine-0.5 yeepesenti ezingaphantsi kwamafutha e-polyunsaturated kune ioyile yeavokhado , kunye neepesenti ezili-10 ngaphezulu kwexabiso lemihla ngemihla likavithamini E.
Nangona kunjalo, ngaphandle komehluko omncinci, izinto ziqala ukwahluka ngokwenyani xa kufikwa kumanqaku abo omsi. 'Ioyile yeavokhado ineqondo eliphezulu lomsi [482 degrees Fahrenheit] kuneoyile yomnquma [375 degrees Fahrenheit], nto leyo ethetha ukuba ayitshisi kwaye ayitshayi ngokukhawuleza,' utshilo Unyango lwezempilo . Ke, ukuba uzama ukuthatha isigqibo sokuba yeyiphi ioyile oza kuyisebenzisa xa upheka kumaqondo obushushu aphezulu, ioyile yeavokhado iya kuba ngcono.
Ukuba ujonga olona khetho lusempilweni, uGqirha Rajsree Nambudripad, ingcali yezonyango ehlanganisiweyo ese-California, uxelele Ingxelo eNtsha yaseMelika kunye neHlabathi Ubaluleke kakhulu umgangatho weoyile. '' Izibonelelo zempilo zeoyile zombini ziyahluka ngokuxhomekeke kumgangatho wemveliso kunye nenkqubo yokucokisa, utshilo. Inkqubo yokusulungekiswa kweoyile ngamanye amaxesha inokubakhulula kwizakhamzimba ezininzi, ngoko kungcono ukuba uthenge iioyile ezisemgangathweni ophezulu ezithengiswa kwiibhotile zeglasi ezimnyama.
