Ioli efanelekileyo kakhulu yemifuno

Ngokutsho kweengcali ekudleni, ioli yemifuno yomntu kufuneka ibe ngaphezu kwamafutha ezilwanyana. Oku kungenxa yokuba ayinayo i-cholesterol kwaye isityebi kakhulu kwi-acid acids, efunekayo kumntu. Ziyi-polyunsaturated, i-monounsaturated ne-saturated acids. Ngokukodwa umzimba udinga i-mono-kunye ne-polyunsaturated acids-omega-6 kunye ne-omega-3. Ngako oko, ioli efanelekileyo kakhulu yemifuno kufuneka ibe nenani elikhulu ekubunjweni kwalo.

Yiyiphi ioli enokuba luncedo kakhulu

Ngethuba lethu kukho iindidi ezininzi zemifuno. Umzekelo, i-sunflower, umnquma, i-linseed, i-sesame, i-peanut kunye namanye amafutha. Ukongezelela, onke amafutha ahluke kwiipropati zawo. Kodwa ungakhetha njani ioli efanelekileyo?

Nayiphi na ioli inokucocwa okanye icucwe, okanye ingagqitywanga. Ngakolunye uhlangothi, ioli ecocekileyo ilungile, ingenalo i-sediment, ingenasiphelo, kodwa inexabiso elincitshisiweyo elifunekayo kumzimba, njengoko "lilahlekile" ngexesha lokucubungula. Ngolu unyango, i-carotenoids kunye ne-vitamin E ilahlekile, izinto ze-phospholipids ezinceda ukususa i-cholesterol eyingozi emzimbeni isuswa. Ioli enokungafihliyo yintlobo yelona luncedo kakhulu kumzimba womntu, kuba igcina iivithamini ezahlukahlukeneyo kunye nezixhobo ezifanelekileyo. Ukongezelela, ioli engagqithwanga igcinwe ixesha elide.

Ukongezelela, ukusetyenziswa kweoli yezolimo kunokuchaphazeleka ngendlela eveliswa ngayo. Ioli eyona nto iluncedo iluhlaza kwaye ingagqitywanga, efunyenweyo ngenxa yokunyanzelwa kwebanda lokuqala. Ukuba, xa uthenga ioli, ufuna "ukukhenkcela" kuyo inzuzo, ngoko ungathengi ioli, ukuba iilebuli ithi: idayisi, iqhwa, ihlanjululwe kwaye i-hydrated - awuyi kuzuza kwioli kwi-body.

Ioli ye-sunflower yinto enomdla kakhulu ocebileyo kwi-acids acids (i-vitamin F). Ezi zixhobo ze-polyunsaturated ziyimfuneko nje kuthi kuthi kusetyenziswe iiseli ezintsha, ngokusebenza kakuhle kwemisebenzi yesistim somzimba, ngenxa ye-hormones. Ukongezelela, ezo zixhobo ezinamafutha zenza iindonga zeempahla zinyuka kwaye zomelele, zinciphise umphumo ombi kwimisebe yomntu kunye nemisebe ye-ultraviolet. Bakhona negalelo ekusebenzeni kwee-fiber muscle.

Ukususela kumaxesha amandulo, ioli yeoli ixabiso. Yenziwe kwimbewu kunye namajikijithi omthi womnquma. Kwi-pulp iqukethe ngaphezu kwe-50% yeoli. Kodwa i-fatty acids kwesooli ayikho ngaphantsi, kodwa ngokukhawuleza iminywe ngumzimba, ngokuthelekiswa namanye amafutha emifuno. Kunconywa ioli yomnqumo kulabo bafumana izifo zesifo sokugaya, isisindo segollar, isabladatic hepatic. Isebenza ngokufanelekileyo njenge-cholagogue. Kunconywa ukukhusela kunye nezifo ezinxulumene nenkqubo yesifo senhliziyo, ukuphucula imemori. Ukongezelela, ioli egciniweyo iyakwazi ukunqanda ukwanda kweeseli zomzimba emzimbeni, baninzi bathi ioli ewusizo kakhulu ioli yeoli.

Kodwa izazinzulu zaseMelika zithi leyona nto iluncedo yioli ye-avocado. Izifundo ezininzi ziqinisekisile ukuba ioli ye-avocado ekwakheni kwayo ayikwazi ukutshintshwa nayiphi na into. Leoli i-caloric, ilula ngokulula. Leoli exabiso layo (amandla) liphezulu kunamaqanda nenyama, kodwa yinto yokutya. Kwakhona, ioli ye-avocado iqukethe ezininzi ze-acids ezingenayo. Xa usebenzisa leoyile ekudleni, unokuphucula imemori yakho kwaye unciphise umngcipheko wesifo kunye nesifo senhliziyo. Iqule izinto ezinceda ukususa i-cholesterol embi emzimbeni. Kunconywa ioli yezilwanyana xa isondeza abantwana, kwanaxa iselula. Iqukethe 12 iivithamini ezibalulekileyo. Ngokusetyenziswa rhoqo kweoli ye-avocado, imeko yeenwele kunye nolusu luphucula.

Ingagqitywa ukuba ioli ekhethekileyo (imifuno) ayikwazi ukuchongwa. Emva kwakho konke, ioli nayo iyanceda ngendlela yabo: i-linseed, i-oil yeesame, i-peach, njl. Ngomntu ngamnye, inzuzo yakhe. Omnye ufuna iimpawu ezininzi kwioli yeoli, abanye kwi-sunflower, njl. Ioli ehlumayo iya kuba luncedo kakhulu xa ikulungele ngokuhambelana nemimiselo eyimfuneko, egcinwa phantsi kweemeko ezithile kwaye ilahlekelwa yintlawulo yayo kwintsebenzo eyongezelelweyo.