Umxholo wenqaku
ioli yombonaYioli yemifuno esulungekisiweyo esetyenziswa kakhulu ekuphekeni kwaye ngakumbi ekuqhotseni. Isenokusetyenziswa kwezinye iinjongo ezininzi ezifana nemizi-mveliso kunye neendawo zokuthambisa.
Mısır, imveliso yeoli yombona Ihamba ngenkqubo yokucoca entsonkothileyo. Le nkqubo ioli yombonaInika iimpawu ezizodwa.
kwinqaku "Yintoni ioli yombona", "ingaba ioli yombona iyingozi", "zingaphi iicalories ioli yombona", "isetyenziswa phi ioli yombona", "izibonelelo kunye nomonakalo weoli yombona" Izihloko ezinje ziya kuxutyushwa
Yintoni iXabiso leSondlo seOli yombona?
ioli yombona Iqukethe i-100% yamafutha, akukho protein okanye i-carbohydrates. Icephe elinye (15 ml) ioli yombona Inesiqulatho sesondlo esilandelayo:
Iikhalori: 122
Amafutha: 14 grams
I-Vitamin E: i-13% ye-Reference Daily Intake (RDI)
Iivithamini ezininzi kunye neemaminerali zilahlekile kwinkqubo yokukhupha ioli kwingqolowa. Nangona kunjalo, inani elifanelekileyo le-vitamin E lihlala.
I-Vitamin E yisondlo esinyibilikayo esisebenza njenge-anti-inflammatory antioxidant emzimbeni wethu.
I-Antioxidants yi-compounds eyenza i-athomu i-athomu ebizwa ngokuba yi-radicals yamahhala, ukunciphisa umngcipheko wesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nezinye ii-cancer.
ioli yombonaNgokumalunga ne-30-60% yamafutha yi-omega-6, uhlobo lwamafutha e-polyunsaturated. linoleic iasidiIqukethe ulusu.
Amafutha e-Polyunsaturated aquka i-omega 6 kunye ne-omega 3 amafutha. Umlinganiselo wamafutha e-omega 6 kumafutha e-omega 3 emzimbeni kufuneka ube malunga ne-4: 1 ukuze ibe luncedo emzimbeni, njengokunciphisa ukuvutha.
ioli yombonaUmlinganiselo we-omega 6 ukuya kwi-omega 3 ngu-46:1, nto leyo ebonisa ukuba ibhalansi ilahlekile.
Isetyenziswa phi iOli yombona?
Ineendlela ezahlukeneyo zokusetyenziswa kuzo zombini ukupheka kunye nezicelo ezingaphekiyo.
Ukongeza ekuveliseni amafutha epetroli kunye neenjini zedizili, ikwasetyenziswa njengesicoci semizi-mveliso kunye nesithambiso. Ikwafumaneka nakwiimveliso ezininzi zokuthambisa, iisepha ezingamanzi kunye neeshampu.
Eyona nto ikhethwayo kukuba ioli yokuqhotsa. Inendawo yomsi ephezulu kakhulu (iqondo lobushushu aqala ngalo ukutshisa amanqatha) amalunga nama-232°C, iyenza ilungele ukongeza ubukroti ekutyeni okuqhotsiweyo ngaphandle kokukutshisa. ioli yombona;
– Yisa kwaye uqhotse
– Izinxibo zesaladi kunye neepickles
– Isetyenziswa kwiikeyiki, izonka kunye nezinye iimveliso zokubhaka.
Uyenza njani iOli yombona?
Iqulethe kuphela i-1-4% yamafutha, umbona ngokwemvelo awukho ukutya okunamafutha. Ngoko ke, kufuneka ihambe ngenkqubo ebanzi yokukhupha ioli.
Iimbotyi kufuneka ziqale zicinezelwe ngoomatshini ukwahlula i-oyile. Emva koko ioli idlula kuthotho lweenkqubo zemichiza esusa ubumdaka kwakunye nevumba nencasa engathandekiyo.
Ezi nkqubo zilandelayo zinokubangela ukuba iivithamini ezininzi kunye neeminerali zilahleke kwaye nezinto ezinobungozi zinokongezwa:
Izigaba zemveliso yeoli yombona
Ukutsalwa kweHexane
Umbona uhlanjwa ngesisombululo esinekhemikhali ebizwa ngokuba yi-hexane, ebangela ukuba ioli ikhutshwe. Kuchazwa ukuba i-hexane ichaphazela kakubi inkqubo ye-nervous kubantu kunye nezilwanyana.
ukuphelisa ivumba
Amavumba angafunekiyo kunye neencasa ziyasuswa kwioyile kunye nezinye iikhompawundi ezisempilweni. Ngaphambi kwesi sigaba, ioli yombonaUkuvumba kwayo kunye nencasa ayifanelekanga ukupheka.
Ubusika
Amafutha ahluthisiweyo (aqinileyo) asuswa kwioli kuba ahlala engamanzi kumaqondo aphantsi.
Ziziphi iiNzuzo zeOli yombona?
ioli yombonaKubonakala kuneziphumo eziluncedo kwimpilo kwezinye izifundo. Iqulethe iikhompawundi eziphilileyo zentliziyo ezifana ne-phytosterols, i-vitamin E kunye ne-linoleic acid.
Isityebi kwi-phytosterols
ioli yombonaIqulethe iiphytosterols, eziziikhompawundi ezisekelwe kwizityalo ezinesakhiwo esifana ne-cholesterol efumaneka kwizilwanyana.
I-Phytosterols inokuchasana nokudumba kunye nokutya ukutya okuchasayo; Inciphisa umngcipheko wesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nomhlaza.
ioli yombona, amandongomane, iminquma kunye i-oyile yecanola Inomxholo ophezulu we-phytosterol xa kuthelekiswa nezinye iioyile zokupheka ezifana.
Iphezulu kakhulu kwi-phytosterol beta-sitosterol. Uphononongo lwetyhubhu yovavanyo lufumanise ukuba i-beta-sitosterol inokuba neempawu ezichasene nethumba.
Ukongezelela, i-phytosterols iyaziwa ukuba inceda ukuthintela ukufunxa umzimba kwe-cholesterol. Ngaloo ndlela, zikwanceda ukunciphisa amanqanaba aphezulu e-cholesterol, nto leyo engumngcipheko wesifo senhliziyo.
Iluncedo kwimpilo yentliziyo
ioli yombona Ekubeni iqulethe iikhompawundi eziphilileyo zentliziyo ezifana ne-vitamin E, i-linoleic acid kunye ne-phytosterols, iyanciphisa ingozi yesifo senhliziyo.
I-Vitamin E yi-antioxidant enamandla, ngoko ke ukusebenzisa esi sondlo kunokuthintela umonakalo owenziwe kwi-oxidative entliziyweni kunye nemithambo yegazi ebangelwa yi-radicals yamahhala engaphezulu.
Kuphononongo lwezifundo kubantu abangaphezu kwe-300.000, ukutya i-5% yeekhalori ezipheleleyo njenge-linoleic acid kunokuba i-fat saturated idibaniswe ne-9% yengozi ephantsi yokuhlaselwa yintliziyo kunye ne-13% yengozi ephantsi yokufa kwentliziyo.
Olunye uphando ioli yombonaKwakhona ithi ipiyinapile ngokwayo inceda ukunciphisa i-cholesterol, ngakumbi i-LDL (embi) i-cholesterol, mhlawumbi ngenxa yomxholo we-phytosterol.
Kwisifundo se-25-iveki yabantu abadala abangama-4, iipuniponi ezi-4 (60 ml) ngosuku ioli yombona Abo badlayo banciphisa i-cholesterol ye-LDL (embi), i-cholesterol epheleleyo kunye namanqanaba e-triglyceride xa kuthelekiswa nalabo badla inani elifanayo leoli yekhokhonathi.
Ezinye zezi zifundo ioli yombona Yayixhaswa ngemali yinkampani eyenza izinto. Iziphumo zezifundo zempilo ezixhaswa ngemali ziinkampani zokutya zihlala zityekele ekuthandeni iimveliso zenkampani.
Yintoni Ubungozi beOli yombona?
ioli yombonaInemingcipheko ethile enokuthi ibe ngaphezu kweenzuzo zayo zempilo ezinokuthi zibe kho.
Iqulethe ixabiso eliphezulu le-omega 6 ye-fatty acids
ioli yombona Iphezulu kwi-linoleic acid, i-omega ye-omega ye-6 echazwe njengenzuzo kwezinye izifundo. Nangona kunjalo, amafutha e-omega 6 anokuba yingozi xa esetyenziswe kakhulu.
Ngokophando oluninzi, umzimba kufuneka ugcine umlinganiselo we-omega-6 ukuya kwi-omega-3 emalunga ne-4:1 ukuze ube nempilo entle.
Uninzi lwabantu lutya kakhulu i-omega 6, umlinganiselo unokuba ngu-20:1. Oku kungalingani kunokukhokelela kwiimeko ezifana nokutyeba, ukungasebenzi kakuhle kwengqondo, ukudakumba kunye nesifo senhliziyo.
Ibhalansi yala mafutha ibalulekile kuba i-omega 6 amafutha anokuba yi-pro-inflammatory - ngakumbi xa kungekho mafutha aneleyo omega-3 achasene nokuvuvukala. ioli yombonaInomlinganiselo we-46: 1 omega 6 ukuya kwi-omega 3 fat ratio.
Yenziwe ngombona oguqulwe ngokwemfuza
Uninzi ioli yombona Yenziwa kusetyenziswa umbona oguqulwe ngokwemfuza (GMO). Uninzi lwalo mbona luyalungiswa ukuze lukwazi ukumelana nezinambuzane kunye nemichiza yokutshabalalisa ukhula njengeglyphosate.
Kwi-2015, i-glyphosate yahlelwa ngokuthi "i-carcinogen enokwenzeka" yi-World Health Organization (WHO). Ukutya kwe-GMO kunye ne-glyphosate kucingelwa ukuba noxanduva lokunyuka ngokukhawuleza kwamazinga okutya kunye nokunyanzeliswa kokutya.
Icocwe kakhulu
ioli yombona Yimveliso esulungekiswe kakhulu. Kufuneka ihambe inkqubo ebanzi yokuwukhupha embona kwaye wenze ukuba utyeke.
Le nkqubo ioli yombonaOku kuthetha ukuba kunokwenzeka ukuba i-oxidize - oku kuthetha ukuba iqala ukulahlekelwa yi-electron kwinqanaba le-molecular kwaye ingazinzi.
Iikhompawundi ezine-oxidized kakhulu zonyusa umngcipheko wezinye izifo emzimbeni wethu. ioli yombonaI-beta-sitosterol ekutyeni i-oxidizes xa ishushu ixesha elide, njengakwi-fryer enzulu.
ioli yombonaUkucaphuka umzimba wakho kukwavelisa i-antinutrient acrylamide, ikhompawundi esebenza kakhulu edityaniswe neengxaki zemithambo-luvo, ihomoni, kunye nokusebenza kwezihlunu.
I-Acrylamide ihlelwa njenge-carcinogen enokubakho yi-Arhente yamazwe ngamazwe yoPhando lweCancer (IARC).
Ngaba iOli yombona isempilweni?
Ioli yombonaIqulethe izithako eziphilileyo, ezifana ne-vitamin E kunye ne-phytosterols, kodwa ayithathwa njengeoli enempilo yonke. Oku kungenxa yokuba icocwe kakhulu kwaye iphezulu kumafutha e-omega 6 avuthayo.
ioli yombonaKukho ezinye iindlela ezinempilo. Umzekelo, ioyile ye-olive eyongezelelekileyo ithathwa kwioli yendalo eneoyile enokuthi icinezelwe ukuze kutsalwe ioyile, ngaphandle kokufuna ukwenziwa kwemichiza.
Ioli yomnquma nayo ioli yombonaIqulethe i-omega-6 ye-polyunsaturated encinci kwaye endaweni yoko ityebile kwi-oleic acid ye-monounsaturated.
Ngenxa yoko;
ioli yombonaIsetyenziswa kakhulu kwiindlela zokupheka ezinje ngokuqhotsa ngenxa yendawo yayo ephezulu yomsi.
FNangona umxholo wayo we-itosterol kunye ne-vitamin E unokubonelela ngeenzuzo ezithile zempilo, icocwe kakhulu kwaye iphezulu kumafutha e-omega 6 avuthayo. Ngoko ke, ingozi yayo ingaphezu kweenzuzo zayo.
Amanqaku ekufanele uwafunde
