I-Polyunsaturated fatty acids i-Omega-3 ne-Omega-6 ibizwa ngokuba yi-vitamin F. Ukunqongophala kwayo rhoqo kukukhokelela kwizifo zesifo (ukususela kwi-sclerosis kuya kwi-infarction), ukukhulelwa komzimba, izifo zesibindi kunye namalungu. I-fat excess overloads i-pancreas nesibindi. Kodwa imfuneko ngokupheleleyo 25-30 amagremu (oku malunga neepuniji ezi-2) kufuneka zongezwe kwisidlo sakho sokutya. Nangona kunjalo, zonke iipropati eziphawulekayo zizalwe ngokupheleleyo kwioli. Ngoko ke, umfazi ohlala ekhaya ekhitshini uhlala eneoli ezimbini: ngokucokisekileyo kwaye ahlaziye ngokukhenkceza aze acime. Ioli engeyiyo isetyenziswe kwiladidi, iisoso kunye nezinye izitya.
Indlela yokwenza ioli yemifuno
Ukufumana ioli ye-vegetable engafanelekanga yokuphalazela, imbewu iqala ukufudumala, kwaye uhambe phantsi kwe-press press. Leoli ihlanjululwa kuphela kwiindawo ezingcolileyo. Iingqimba zamadaka ephantsi kwebhotile ayingozi kumpilo, njengabantu abaninzi bacinga. Iqukethe izinto ezincedo zomzimba - i-phospholipids, eziyinxalenye yeembrane zeseli. Ioli ephosayo yeCold phambi kokunyanzela ayifuni kwaye iyabonwa njengeyona nto iluncedo, nangona ingagcinwa kakuhle. Ioli ecocekileyo ihamba ngonyango lwe-alkaline. Ukungaqhelekanga, ngaphandle kweendwangu kunye neendwangu, kunombala obuthathaka kunye nongcamango. Izinto ezinobungozi zisuswe kuwo. Kodwa, ngelishwa, kunye nokunceda. Ioli ye-oli ecocekileyo idla ngokucetyiswa ngeivithamini zokwenziwa.
Ukufumana ioli echitshiweyo, iphathwa ngomoya oomileyo kwiqondo lokushisa lika-1700-2300 ° ngaphantsi kwe-vacuum kunye ne-solvents e-organic, ngokuqhelekileyo i-hexane. Ngenxa yoko, u-oyile "ngokupheleleyo" -kunyanzeliswa kwintleko kunye nokuvumba. I-oli ehlanjululwayo imifuno yimizi emibini - "D" ne "P". UMarko "D" uthathwa njengobungane kummandla, kuba ayinayo impawu yeengcombolo zendalo. Kunconywa kubantwana kunye nokutya kokutya. Ukusetyenziswa kwe-technologies ye-hexane-free idla ngokunika ulwazi kwilebula. Kodwa nangona emva kokudlula kuzo zonke izigaba zokuhlanjululwa, i-oyile yemifino igcina into eyona nto efunekayo ukuyidla - i-polyunsaturated fatty acids (PUFAs).
Iintlobo zeoyile ezithandwayo zemifuno
Eyona nto ibaluleke kakhulu yeoli yemifuno ioli yeoli. Iqulethe umxholo omkhulu kwi-acids polyunsaturated acety fat. Ukongeza kwiminquma, kwii-shelves zeemarike kunye neevenkile unako ukufumana i-sunflower, i-soybean, ingqolowa, ioli ye-rapese. Kwaye nesesame, isundu kunye nezinye ioli.
Ioli e-Olive igcinwe kwifriji "efudumele". Kwiqanda kwioli yeoli yomnqumo (naluphi na, ihlanjululwe okanye ayikho) iiflegi ezimhlophe zenziwe, eziye zanyamalala kwindawo yeqondo lokushisa. Le yindlela eqinisekileyo yokwahlula ioli yamafutha omnquma kuma-counterfeits kunye neengqungquthela. Ioli yeentlobo ezintle zilula okanye ziphuzi zegolide. AmaBakala anama-green tinge. Kwimiqolo yeoyile yemifuno, ioli yeoli ihlala kwindawo ekhethekileyo. Ukongeza kwi-acids polyunsaturated acids, iqukethe i-monounsaturated acids, ekhusela i-atherosclerosis.
Ukugqithiswa okuphezulu kweoli ye- sunflower mhlawumbi kuhambelana nokuqatshelwa kweCawa yaseOrthodox yaseRashiya njengemveliso eqineleyo. I-Physiologically, iyasebenza kakhulu kwaye isityebi kwi-polyunsaturated fatty acids.
Ioli ye- soybean ibhetele kubantwana kunye nokutya kokutya. Ekubeni iqulethe izinto ezixabisekileyo, ezifana ne-lecithin, eziyimfuneko ekwakheni inkqubo ye-nervous central kunye nezixhobo ezibonakalayo. Ioli ye-soyayi iyafana nokubunjwa kweentlanzi. Ukongezelela, le oli iqulethe ubungakanani berejista ye-vitamin E. Polka ininzi yesybean ekhulile (kwaye, ngendlela, ingqolowa) yinto yokutya okuguqulwa ngokwemizimba, abanye abantu bayakuphepha le ndlela yeoli. Nento engenanto! Izingozi ezinokwenzeka zizinto ezininzi zesoya eziqulethe i-molecule.
Ioli ye-Rapeseed ingasetyenziswa ngokubanzi kwimveliso yokutya. Isetyenziselwa ukupheka imveliso ye-margarine, ukutya okusemathinini, i-mayonnaise kunye ne-sauces. Ioli ye-Rapeseed ayifanele ingayinakukhatyelwa kwikikhaya lasekhaya. Eli liyile libekezelela ukushisa, kwaye ngoko ke kulungele ukucima nokucima. Kodwa othosiweyo akakwazi ukubandakanyeka kakhulu nabani na. Ngokukodwa abantu abanokubonakaliswa kokuqala kwe-arteriosclerosis yeenqanawa, abangenalo i-fover, kukho ubunzima obunzima bomzimba.
Ioli ye- Corn edayiswayo ifumaneka kuphela kwifom ecocekileyo. Akunalo inzuzo ekhethekileyo phezu kweoli yelanga. Nangona kunjalo, iqulethe inamba enkulu yezixhobo ezixhamlayo (iivithamini kunye nezinto ezilandelelanayo), ngenxa yokuba ziyakuthandwa ngabantu bonke emhlabeni jikelele.
I- oil yeSesame , Kwakhona kuthiwa yiSezam, inomdla omhle. Ngoko ke kukuhle kumarada. Eli li-oli liyaziwa kakhulu kwiiShayina naseJapan. Imbewu ye-sredame ene-shred ebizwa ngokuba yi-tahini yeoli, apho i-halva yenziwe khona.
Ioli ye- Mustard yinto ephambili ye-antibiotic. Inempahla ye-bactericidal, ngoko ke ibaluleke kakhulu kulondolozo, ukuveliswa kweentlanzi ezenziwe ngetinki kunye nemveliso yokubhaka. Isonka, ebhakawa ngeoli yesardadi, ixesha elide aliba libala, liluhlaza kakhulu, liqhumisa kwaye linomtsalane.
Ioli yepilisi yincinci yeoli yemifuno kunye nexabiso elincinci. Yomelele ngokuvumelana kwaye ibukeka njengamafutha eengulube. Yingakho isetyenziswa kakhulu kumazwe amaninzi eMpuma apho, ngenxa yezizathu zonqulo, ingulube ayidlanga. Abanye abavelisi be-confectionery ngenxa yoqoqosho bafaka ioli yesundu kwi-sweetness, ukuba ukunambitha kunye nomgangatho awuphuculanga.
Iintlobo zeoyile ezinqabileyo zemifuno
Kwieshelulo zevenkile ezinkulu unokufumana amafutha amaninzi. Ngamnye kubo luncedo kwindlela yawo yomzimba. Ioli yeCedar iyingqayizivele kwimixholo yezinto eziphilayo ezisebenzayo. Iphucula umbono kunye nokwakheka kwegazi. Ioli yepumpkin iyakuthintela isantya sesisu, izintso kunye nesibindi. Ioli yembewu yamagilebhisi inomlinganiselo omkhulu we-antioxidants, inqanda ukuguga kweeseli.
Ioli e-Flaxseed yenye yeyona nto ibaluleke kakhulu kwaye inenjongo. E-Rashiya, ioli e-flaxse eyaziwayo kwimihla yamandulo ngokuthi "ukumkani-bhotela"! Iyakondla ingqondo, ibeka ngokuqhelekileyo i-metabolism ye-fat, ifuthe kakuhle iinqanawa, umzila wesisu kunye nenkqubo ye-nervous. Ngokomxholo we-polyunsaturated fatty acids, i-linseed iphezulu kunezinye ioli. I-1-2 tablespoons kuphela inika imfuno epheleleyo yemihla ngemihla kubo. Ioli e-flaxse ibaluleke kakhulu kubalimi kunye nabantu abadla intlanzi encinci. Ngokomxholo we-PUFA, idlula ioli yeentlanzi! Nangona kunjalo, le oli iyancitshiswa kalula, ayiyikunyamezela unyango lwamafutha kwaye inomdla obuncinane. Ukongezelela, i-linseed i-oyile ihluke ngendlela enqabileyo, engeyonto abantu abayithandayo.
Ngoko ke, xa kunokwenzeka, faka kwi-oils yakho yokutya. Emva koko, elowo lixabisekileyo ngendlela yalo! Ngaloo ndlela, uya kunika umzimba wakho umlinganiselo phakathi kwe-Omega-3 kunye ne-Omega-6 i-polyunsaturated fatty acids, ebaluleke kakhulu ukugcina impilo. Xa ugcina ii-oyile zemifuno, khumbula ukuba onke amafutha aneentshaba ezintathu eziqhelekileyo: ukukhanya, ukushisa kunye nomoya. Ezi zinto ziphucula inkqubo ye-oxidation. Ngoko ke, ungalokothi ubambe ioli kufuphi nesitofu, ekukhanyeni nasebhodleleni elivulekileyo. Ndiyabulela kumxholo we-polyunsaturated acety fatty acids (PUFA) kwimifuno yemifuno, ayiluncedo kakhulu emzimbeni wethu.