John Myers
Amafutha omnqumo namafutha we-avocado yizinqumo ezinhle zokuthosa okujulile. Amantongomane kanye namafutha esundu akulungele kangako, kungaba ngenxa yezempilo noma yezemvelo.
Ingabe amafutha kakotapheya akulungele ukuthoswa ngawo?
Amafutha kakotapheya alungele ukuthosa okungashoni. Kanye namafutha kakhukhunathi namafutha omnqumo, uwoyela kakotapheya ungamafutha amahle ongasetshenziselwa ukuthosa okungashoni. Amafutha kakotapheya aqukethe amazinga aphezulu amafutha e-monounsaturated, okusho ukuthi ahlala azinzile uma ishisiwe.
Ngingasebenzisa uwoyela we-avocado esikhundleni samafutha wemifino ukuthosa?
Amafutha kakotapheya enza indawo enkulu, enempilo esikhundleni sikawoyela wemifino. Ayicwengekile, inamafutha amaningi anempilo, uvithamini E, futhi inephuzu eliphakeme lentuthu, okusho ukuthi isebenza kahle ekuthoseni.
Ingabe kulungile ukuthosa inkukhu ngamafutha kakotapheya?
Amafutha kakotapheya anenani elikhulu, kodwa kufanelekile ukutshala imali kuwo. Akungabazeki ngalokhu, uwoyela kakotapheya ungenye yamafutha alungele ukuthosa inkukhu. Nakuba kunezinhlobo ezi-2 zamafutha kakotapheya: i-extra-virgin kanye ne-refined, nazo zinezindawo ezihlukene zentuthu, 482F kanye no-520F.
Ingabe amafutha kakotapheya alungele ukuthosa ukushisa okuphezulu?
Ayicwengekile njengamafutha omnqumo engeziwe, kodwa inendawo ephakeme yokubhema, okusho ukuthi ingasetshenziselwa ukupheka ekushiseni okuphezulu futhi ilungele ukuthosa. Ayinayo ukunambitheka okuningi, okwenza kube inketho enhle yokupheka.
Amafutha amahle kakhulu wokumelana nokushisa okuphezulu ngesikhathi sokuthosa yi-avocado, iphenathi, i-canola, i-sunflower, ne-sesame oil. Lawa mafutha anephuzu lentuthu eliphakeme (400 ° F nangaphezulu), okusho ukuthi akulungele kangcono ukupheka emazingeni okushisa aphezulu.
Ukupheka ngamafutha kakotapheya “emazingeni okushisa aphezulu” (kufika ku-500°F)
Yimuphi uwoyela onempilo ongawusebenzisa ukuthosa?
Amafutha anempilo enhliziyo njengamafutha we-safflower kanye ne-rice bran amafutha aphelele ngoba angamelana namazinga okushisa athosiwe acishe abe ngu-500 ° F. Ungabheka nakoyili wamakinati kanye ne-sunflower uwoyela uma uthosa ngo-450 ° F, noma uwoyela we-canola nemifino uwoyela ukugcina amazinga okushisa azungeze u-400 ° F.
Ungakwazi yini ukuthosa amaqanda emafutheni e-avocado?
Indlela yokupheka. Hlanganisa amaqanda ngosawoti. Shisisa amafutha kakotapheya epanini imizuzwana engu-30 uthele ingxube yeqanda epanini. Vumela amabhamuza imizuzwana engu-20 bese usebenzisa isipuni sokhuni ukudonsa ingxube uyibhekise phakathi nepani, udale ukugoqa kuqhubeke kuze kuphekwe.
Iluphi uhlobo lwamafutha olulungele ukuthosa?
Impendulo ilula: Uma uthosa ekhaya, cishe uzofuna ukusebenzisa amafutha emifino. Nakuba amafutha emifino kuyigama elingasetshenziswa kunoma yimuphi uwoyela wezitshalo, esikhuluma ngakho amabhodlela achaza “amafutha emifino” kulebula.
Ingabe amazambane athoswe ngamafutha kakotapheya anempilo?
Amafutha omnqumo nawekotapheya aphansi kakhulu kumafutha e-polyunsaturated, okusho ukuthi mancane amathuba okuthi enze izinhlanganisela eziyingozi uma kushisa. Womabili la mafutha anamafutha amaningi e-monounsaturated, okungenzeka mancane ukuba abe nomthelela esifweni senhliziyo.
Amafutha kakotapheya: Amafutha okupheka # 1
Imaphi amafutha e-canola noma ukwatapheya onempilo?
Amafutha kakotapheya ayindlela enempilo futhi engcono kunowoyela we-canola uma uqhathanisa izinzuzo zawo zezempilo. Inamavithamini aphansi. Ngakolunye uhlangothi, uwoyela we-canola unokusetshenziswa okuphezulu okuhlukahlukene, futhi ishibhile futhi ucebile ngamavithamini K no-E.
Ingabe uwoyela kakotapheya uba nobuthi uma ushiswa?
Amafutha kakotapheya alungele ukupheka ukushisa okuphezulu. Ngephuzu eliphezulu lentuthu elingaphezu kuka-500 degrees Fahrenheit, ungakwazi ukusesha ngokuphepha, ukuthose, ukosa inyama futhi ubhake emazingeni okushisa aphakeme kakhulu ngaphandle kokushisa uwoyela. Futhi inamavithamini amaningi namaminerali amaningi, futhi iphezulu kumafutha ehlisa i-cholesterol.
Ingabe amafutha kakotapheya alungele ukushiswa kwe-steak?
Ungasebenzisa noma yimaphi amafutha kanye nebhotela ukuze useshe i-steak yakho. Kodwa-ke, sincoma ukusebenzisa uwoyela kakotapheya ngoba unephuzu lokuncibilika eliphakeme kunawo wonke kuma-degree angama-520. Lokhu kubaluleke kakhulu kulabo abapheka endlini futhi abafuni ifu lentuthu ekhishini lonke.
Ingabe amafutha kakotapheya anokunambitheka?
Uwoyela we-avocado wezinga lokudla uza ngezinhlobo ezimbili: u-extra-pressed extra-virgin noma ocolisisiwe. Njengoba inambitheka nje, amafutha kakotapheya e-extra-virgin ayenebhotela elimnandi, ukunambitheka kotshani okufana nalokhu kwesithelo esisha. Lezo zinambitheka ezincishisiwe bekunzima ukuzibona lapho sifaka amafutha omnqumo e-extra-virgin ku-vinaigrette.
Ngabe uwoyela we-avocado usetshenziselwa ini kangcono?
Eqinisweni, uwoyela we-avocado ungasekela isikhathi esiphakeme kunamafutha okupheka athandwa kakhulu, kufaka phakathi u-oyela we-canola, uwoyela wommbila, uwoyela kakhukhunathi kanye ne-peanut oil. Leli phuzu eliphakeme lomusi lisho ukuthi lilungele ukupheka pan, ukuwosa, ukugoba nokubhaka.
Amafutha anempilo kakhulu ongawasebenzisa uma uthosa ujulile
Alungele ini amafutha kakotapheya?
Amafutha kakotapheya angamafutha anenhliziyo enempilo, egcwele i-oleic acid, okungamafutha angagcwalisiwe. Iqukethe uvithamini E futhi isiza umzimba ukuba ubambe amanye amavithamini ancibilikayo. Amafutha kakotapheya angumthombo omuhle wamafutha e-monounsaturated axhunyaniswe nokunciphisa i-cholesterol ye-LDL kanye nokwandisa i-HDL cholesterol.
Ngabe uwoyela we-avocado ungcono yini kunowoyela?
Kokubili amafutha omnqumo kanye namafutha kakotapheya abhekwa njengamafutha amahle futhi angumthombo omuhle kakhulu wama-monounsaturated fatty acids, angasiza ukuthuthukisa impilo yenhliziyo. Ngakolunye uhlangothi, uwoyela we-olive unomsoco uma usuwonke ngoba uqukethe i-potassium, i-calcium, insimbi namavithamini amaningi.
Ingabe ama-French fries emafutheni kakotapheya anempilo?
Imaphi uwoyela ongcono kakhulu wama-French fries enziwe ekhaya anempilo? Ngaphezu kwalokho, ngiwathosa emafutheni e-avocado. Amafutha kakotapheya acolisisiwe anomsoco kakhulu futhi agcwele ama-antioxidants.
