Maikaʻi ka aila kiki raiki no ka kuke ʻana? E heluhelu e pili ana i kāna kiko uahi kiʻekiʻe

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hana ʻia Aokuso 22, 2022

Kaulana ka ʻike ʻia ka aila ʻiʻo raiki ma ke ʻano he 'aila olakino' ma nā ʻāina he nui, ʻo ia hoʻi ma India a me Iapana. ʻO Bran ka papa waho o ka palaoa laiki i hoʻohana ʻia ke lawe ʻia ka aila.

ʻO kahi laiki kahi hua o ka wili laiki a me ka hana ʻana a hoʻolei pinepine ʻia me he ʻōpala a hoʻohana ʻia paha e like me ka hānai holoholona.

I kēia mau lā, ua hoʻāla ʻia ka noʻonoʻo ma muli o ka hiki ke hana i ka aila olakino olakino.

A hiki iā mākou ke hoʻohana i nā laiki hou aʻe no laila e emi ana ka ʻōpala.

Inā makemake ʻoe e ʻoluʻolu i kahi mea ʻono iki i kāu meaʻai a i ʻole makemake i kahi mea ʻono, inā makemake ʻoe e hana i ka nui o ka hoʻowali ʻana i ka kuke ʻana a ʻai paha i nā salakeke he nui.

ʻO kēlā me kēia hihia, aia kahi aila kūpono loa iā ʻoe - a ʻo ia ka aila lau raiki:

• He aila kuke lawaiʻa ia e paipai ʻia e nā kauka a me nā meaʻai meaʻai no kona kiʻekiʻe wela uahi a me nā pono olakino.
• Nui ka hinu a ka raiki bran i nā meaola kemika bioactive i hoʻopili i ka y-oryzanol a me nā tocopherols i trans-ferulic acid me nā alcohols triterpenic a me nā sterol, me nā waiwai antioxidant.
• Kaawale mai ke olakino, lawelawe ia i kahi o nā kuke kuke e pono pū kekahi.

Eia nō naʻe, he mea hou loa ka aila bran raiki i nā mea he nui a ʻaʻole ʻike nui ka poʻe e pili ana. ʻOi aku i nā ʻāina komohana e like me ʻAmelika kahi hemahema o ka ʻike e pili ana i ka huahana.

He olakino maoli anei ia? Hiki iā ia ke ʻono i kāu meaʻai? He aha ka mea ʻokoʻa mai nā aila kuke ʻē aʻe? ʻĀ, nui nā nīnau e pono e pane ʻia.

ʻO ia ke kumu i hana ai wau i kēia pou e hana ma ke ʻano he alakaʻi e kōkua iā ʻoe e hoʻomaopopo i nā mea āpau e pili ana i ka aila raiki laiki.

E lele pololei kāua i loko.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

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He aha ka ʻaila pākī raiki?

ʻO ka aila raiki paha ka waiwai nui o ka mahiʻai mahiʻai. ʻO kāna unuhi a me ka hana ʻana e like me nā aila mea kanu ʻē aʻe.

Hoʻohui mua ʻia i ka hana meaʻai no ka hoʻonui ʻana i ke kūpaʻa oxidative o ka meaʻai me ka hoʻomaikaʻi ʻana i ka waiwai o ka meaʻai i ka manawa like.

ʻO India, Iapana, Kina, Vietnam, a me Thailand ka mea nui i hana i ka aila raiki laiki.

Loaʻa nā aila momona nui e like me ka palmitic acid, linoleic acid, a me ka waikawa olenic i nā nui kiʻekiʻe - maʻamau 20%, 32%, a me 42%.

Hoʻopili ka aila i kahi hui kūmole momona momona me nā kiʻekiʻe o nā pono hana e like me tocotrienols, tocopherols, phytosterols, oryzanol, a me nā meaola ʻē aʻe.

Ua hōʻike ʻia ka noiʻi ʻana he nui nā pono olakino e ʻai ai i ka ʻaila raiki, e like me:

• ke hoʻemi nei i ke atherosclerosis mua,
• ke hoʻonui nei i ka excretion bile fecal,
• ke kāohi nei i ka hōʻiliʻili platelet,
• a me ka hoʻohaʻahaʻa ʻana i nā pae koleke serum.

Ua hōʻike ʻia nā hoʻokolohua i ka ʻaila bran aila i nā hopena maikaʻi ma ka hiamoe ʻole, hyperglycemia, hypertension, a me modulation o ka kolesterol, i waena o nā maʻi maʻi ʻē aʻe.

Ke hoʻohana nei ʻoe i ka ʻaila ʻona raiki i kēia manawa

Ma muli o nā ʻano kū hoʻokahi o ka aila raiki raiki, ua lilo ia i mea maikaʻi loa i nā ʻano noi he nui, e like me ka meaʻai, nā mea hoʻonaninani, nā mea lapaʻau, a me nā ʻoihana ʻē aʻe.

Aia i loko o nā mea he nui āu e hoʻohana nei i kēia manawa paha!

Ma muli o ka laiki bran aila ka kaulike waikawa momona profile, ʻo ia kekahi o nā momona momona aila i loaʻa.

Eia nō naʻe, hiki i ka aila momona raiki, e like me nā aila mea kanu ʻē aʻe, hiki ke hoʻopili ʻia i ka wā o ka kuke ʻana, mālama ʻana, a me ka hana ʻana, e alakaʻi ana i ka hoʻokumu ʻia ʻana o nā hui ʻokikene lua a me nā kumu mua, nā hui polar, nā waikawa momona momona, a me nā mea hoʻoweliweli ʻē aʻe.

Nā ʻokoʻa ma waena o ka Rice Bran Oil, ʻaila ʻoliva, aila Sunflower a me ka ʻaila soya

Hōʻike nā papa aʻe i nā ʻokoʻa mua ma waena o kēia mau aila e pili ana i kā lākou ʻano:

ʻAilā pākī laiki

• Lawe ʻia ka aila mai: ka laiki a i ʻole ka ʻohana laiki
• ʻO ke ʻano o ke kino
• ʻO Oryzano lāua ʻo Tocotrienol: I kēia manawa
• Hoʻohana ʻia i ka kuke ʻana no: ʻO ka kuke wela wela nui, ka palai ʻana, ka palai hohonu ʻana, a me kekahi ʻano o ke kuke wela kiʻekiʻe
• Kahi uahi: Kahi uahi kiʻekiʻe: 232 ° C, 450 ° F
• Nā ʻano: Haʻaheo i ka haku mele momona maikaʻi loa me kahi pae kiʻekiʻe i hoʻonui ʻia

maika:

• Kākoʻo i nā pae kō kō maikaʻi
• Hoʻonui i ke olakino naʻau
• Loaʻa iā anti-inflammatory a me nā hopena antioxidant
• Hoʻonui i ka ʻōnaehana pale pale
• E hakakā i ka hanu maikaʻi ʻole

ʻO ka hinuʻaila

• Unuhi ʻia ka aila mai: Olive drupes
• ʻO ke ʻano o ke kino
• ʻO Oryzano a me Tocotrienol: Aia i loko wale nō ka ʻano tocopherol
• Hoʻohana ʻia i ka kuke ʻana no: ʻO ka hoʻāla ʻana, ka wili ʻana i ka wela mehana, i nā marinades, i nā salakeke a me nā mea ʻono e koi ʻole ai i ka hoʻomehana
• Kahi uahi: Kahi uahi waena: 172 ° C, 340 ° F
• Nā Manaʻo: He haʻahaʻa haʻahaʻa kona acidity, haʻahaʻa ʻūmiʻi a me nā haʻahaʻa haʻahaʻa

maika:

• Ke hoʻokiʻekiʻe nei i nā waiwai anti-cancer a hoʻemi i ka mumū
• Kōkua pale aku hahau
• Pale i ka maʻi puʻuwai
• ʻAʻole ia e hoʻohuli i ka waiwai kaumaha a momona paha
• E hoʻemi i ka makaʻu diabetes type-2

Kahi huila

• Unuhi ʻia ka aila mai: Nā ʻano pua Sunflower
• ʻO ke ʻano o ke kino
• ʻO Oryzano lāua ʻo Tocotrienol: ʻAole
• Hoʻohana ʻia i ka kuke ʻana no: Frying, searing, and sautéing, and as salad dressing
• Kahi uahi: Kahi uahi kiʻekiʻe: 232 ° C, 450 ° F
• Nā ʻano: ʻO ka aila Sunflower ka aila momona loa i ka waika linoleic

maika:

• Kōkua i ka ʻili maikaʻi a me ka lauoho
• Palekana i nā radical free
• Kōkua e hoʻōla wikiwiki i nā ʻeha
• Hoʻopau i nā olakino naʻau
• Hoʻonui i ka digestion a hoʻonui i ka ikehu

ʻAilana soya

• Lawe ʻia ka aila mai: nā hua Soybean
• ʻO ke kino
• ʻO Oryzano lāua ʻo Tocotrienol: ʻAole
• Hoʻohana ʻia i ka kuke ʻana no ka mea: ʻūlū, palai, a me ka hoʻomoʻa ʻana
• Kahi uahi: Kahi uahi kiʻekiʻe: 234 ° C, 453 ° F
• Nā ʻano: He maikaʻi lipid profile kona: kāʻala soya he polyunsaturated, monounsaturated, a me nā momona momona i nā kūlike olakino

maika:

• Kumu waiwai o nā momona momona o ka puʻuwai
• Kākoʻo i ke olakino iwi a me nā mākala
• Kōkua i ke olakino puʻuwai a me ka hana o ka lolo
• ʻO ke olakino maikaʻi o ka ʻili
• Kōkua iā ʻoe e kaupaona i ke ala kūpono

Ua kākau wau i kēia ʻatikala holoʻokoʻa e pili ana i nā pono āpau o ka ʻaila pī soy ma aneʻi, no ka mea hoʻohana ʻia ia i ka meaʻai ʻAsia. E heluhelu e pili ana i ka ʻaila pī soy ke pau ʻoe i ka heluhelu e pili ana i ka laiki kulu raiki.

Maikaʻi ʻole iā ʻoe ka Rice Bran Oil?

Kaulana ka aila raiki i ka meaʻai ʻAsia ma muli o ke kūpono no nā hana kuke wela wela e like me ka palai ʻana a me ka hoʻomoʻa ʻana.

Loaʻa iā ia i nā ʻāpana o ka huaora E pono e pōmaikaʻi i kou olakino. I loko o kahi noiʻi i alakaʻi ʻia e ke Kulanui o Rochester, ua ʻike ʻia ʻo nā ʻāpana wikamina hoʻokaʻawale i loko o ka laiki bran aila hiki ke lilo i mea pono no ka kaohi ʻana i ke kiʻekiʻe o ka cholesterol.

Ma ka ʻaoʻao ʻē aʻe, ʻoiai kiʻekiʻe ka aila bran raiki i ka ʻāpana waiwai tocotrienol (TRF), hiki iā ia ke hoʻonui i ka hana o nā ʻenema ate e kōkua i ka hoʻomaʻemaʻe ʻana i nā mea ʻona mai ke akepaʻa a pēlā, hoʻokūpaʻa a hoʻēmi paha i nā tumors ate.

Wahi a nā poʻe loea, hiki i ka hoʻohana lōʻihi ʻana o tocotrienol ke kōkua i ka hoʻēmi ʻana i ka pilikia o ka maʻi ʻaʻai. Eia kekahi, ʻo kāna kiko uahi kiʻekiʻe e kūpono iā ia no ka kuke wela wela.

ʻOiai ʻaʻole ʻoe e pōmaikaʻi i nā mineral i loko o ka aila, aia kekahi mau huaora pono i ka aila raiki laiki.

• Ke hoʻopau nei i hoʻokahi punetēpō o ka laiki bran aila ke kōkua iā ʻoe me 22% o kāu RDI (ʻōlelo ʻia i kēlā me kēia lā ʻai) o ka wikamina E.
• Hana ia ma ke ʻano he antioxidant e kōkua i ka pale ʻana i nā kino o ke kino mai ka hōʻino ʻana i ka oxidative, no laila e hoʻonui ai i ke olakino olakino.
• ʻO ka mea hope loa, loaʻa pū kekahi iā ia ka huaora K i nā mea liʻiliʻi e kōkua ai i ke kāpili ʻana o ke koko.

Ma ka laulā, maikaʻi ka aila kiki raiki no ka poʻe e ʻeha nei i nā pilikia kolesterol kiʻekiʻe.

He aha nā ʻaoʻao a ka Rice Bran Oil?

'Palekana' kaʻaila pākī no ka hapanui o ka poʻe ke pau i ka waha. Eia nō naʻe, e like me nā loea olakino, ʻo ka hoʻonui ʻana i ka ʻaila raiki i ka papaʻai hiki ke alakaʻi iā:

• neʻe hiki ʻole ke ʻōpū
• hōʻoluʻolu o ka ʻōpū
• kinoea ʻōpū
• he ʻano hūnā
• a me nā hoʻololi i ka maʻamau.

Ma ke ʻano holoʻokoʻa, pili paha ia i ka ʻōnaehana digestive o ke kanaka. Eia nō naʻe, i kēia mau pule mua o ka hoʻohana ʻana.

ʻO kēia no ka hoʻololi ʻana o kou kino i nā ʻāpana o ka raiki.

Ke hoʻopili pololei ʻia i ka ʻili a i ʻole ka lauoho, maikaʻi ka aila bran laiki i nā ʻano he nui.

Eia nō naʻe, hiki ke kumu i ka ʻulaʻula a me ka ʻili. Ua ʻike kekahi poʻe i nā hopena ʻē aʻe ke hoʻohui nei i ka mea i kā lākou ʻauʻau ke mālama ʻana i ka dermatitis.

ʻOiai ka maikaʻi o ka aila bran raiki i ka hoʻohaʻahaʻa ʻana i ka nui o ka pae calcium i loko o ke kino e kōkua ai i ka pale ʻana i nā pōhaku hakuʻala, he mea weliweli kēia no nā mea maʻi e ʻeha ana i nā ʻano like me ka osteoporosis a me ka hypocalcemia.

ʻO ka hypocalcemia kahi ʻano o ka lawa ʻole o ka puna a ʻaʻole pono ʻoe e lawe i ka aila kiki raiki inā ʻoe ʻo deficit calcium.

Hoʻohui ʻia i kēlā, nā kānaka e ʻeha nei i nā kūlana e kūpilikiʻi i ka digestion a i ʻole ke ale ʻana e like me nā ulcer ʻōpū a i ʻole anemia, e hōʻeha paha i kā lākou kūlana e ka aila raiki.

Inā ʻoe e ʻimi nei i nā mea hoʻohui Kepanī hou aʻe, a laila e nānā i kaʻu ʻatikala e pili ana i nā ʻano mushroom like ʻole a me kā lākou mau meaʻai.

Kūleʻa maoli nō, a me kahi koho ʻiʻo maikaʻi loa.

Maikaʻi anei kaʻaila kiki raiki no ka Frying Deep?

Ke kuke nei ʻoe i ka wela wela - ka wili ʻana i ka hohonu, ka searing ʻana, a i ʻole ka hoʻowali ʻana i ka palai, he mea nui ia e hoʻohana ʻoe i kahi aila me kahi kiko uahi kiʻekiʻe i loaʻa kahi ʻono maʻemaʻe ʻole. ʻO kēia ke kumu e makemake nui ʻia ai ka aila raiki laiki i nā lumi kuke ma ka honua holoʻokoʻa.

ʻAe ka aila i ka mea ʻono o kāu meaʻai e puka i waho ma hope o ka palai ʻana. ʻO kēia waiwai o ka aila raiki laiki i mea e hele ai i ka aila no ka kuke wela wela.

ʻOiai hiki ke hoʻohana ʻia i ka aila kiki raiki no nā noi kuke ʻē aʻe e like me ka hoʻāla ʻana a me ka hoʻowalewale ʻana, kūpono loa ia no ka kuke wela kiʻekiʻe. Hoʻohana wau i ka ʻaila ʻona raiki no ka hana ʻana i ka palaoa a me ka hoʻoulu ʻana.

Ua ʻike wau i kāna kiko uahi i helu ʻia mai 232 ° C a i ʻole 450 ° F a ʻoi. ʻOi aku ka maikaʻi o kēia ma mua o, a i ʻole hoʻohālikelike ʻia me nā aila mea kanu ʻē aʻe e like me canola a me ka aila peanut. ʻAʻole lanakila ka aila pāpā raiki i ka meaʻai mai ka maʻemaʻe a me ka māmā o kona ʻano a me ka ʻono.

ʻOi aku ka haʻahaʻa o ka hinu raiki i ka momona momona a kiʻekiʻe i nā waiwai antioxidant. Nui nā koi olakino e hana ʻia e pili ana i ka huahana a ua ʻōlelo ʻia nā noiʻi e hiki ke kōkua me ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻēmi i nā makaʻi o ka puʻuwai puʻuwai.

Hiki iā ʻoe ke ʻimi maʻalahi i ka aila kuni raiki i ka hapa nui o nā mākeke ʻAsia, ma ka pūnaewele ma Amazon, a me nā hale kūʻai meaʻai olakino.

Ma ke ʻano holoʻokoʻa, e paipai wau i ka aila kiki raiki inā ʻoe e wili hohonu.

E heluhelu pū nō hoʻi: ʻo kēia nā mea kāhinu aila mea kanu maikaʻi loa e hoʻohana ai i ka lumi kuke

ʻO wai ka momona ʻoi loa ka momona Rice Bran Oil?

Nui nā māka e hāʻawi aku i ka ʻaila raiki laiki i nā mea kūʻai aku. Eia nō naʻe, ʻaʻole kekahi o lākou ka maikaʻi āu e ʻimi nei.

He mea nui e hele mau me ka mea hana kiʻekiʻe loa inā ʻoe e uku i kahi keu. No ka mea e ʻai ana ʻoe i ka aila, pono ʻoe e hele mau me ka inoa maikaʻi loa.

ʻOiai ʻo ka hapa nui o nā mana a me nā mea hana e hoʻolaha i kā lākou huahana ma ke ʻano he ʻoi loa ma ka mākeke, pono ʻoe e nānā maoli i ka waiwai meaʻai i hāʻawi ʻia ma ka hope o ka pūʻolo e hoʻoholo ai i kahi maikaʻi o kekahi.

Inā ʻoe e noho ana i ka US, hiki iā ʻoe ke kipa aku i kekahi o nā mākeke ʻAsia e kūʻai i ka aila kiki raiki.

Eia naʻe, makemake wau iā ʻoe e kūʻai i ka huahana ma waho o Amazon no ka mea e ʻae iā ʻoe e kiʻi i ka inoa ʻoi loa ma muli o nā loiloi a me nā helu o nā mea kūʻai aku.

I koʻu manaʻo, aia ʻelua mau māka maikaʻi loa ke pili ʻana i ka hana ʻana i ka aila raiki laiki.

ʻO Bon Vital lāua ʻo Tophe.

Hoʻohana wau i ka ʻaila ʻona raiki mai Tophe, akā ʻo Bon Vital kekahi mea i hoʻokumu ʻia i ka hana ʻana i ka ʻaila kuke a me nā meaʻai āpau.

Inā ʻaʻole ʻoe i kūʻai ma mua i ka ʻaila ʻona raiki, makemake wau iā ʻoe e hele pū me kēlā me kēia mana.

Eia kaʻu loiloi o ka mana kiʻekiʻe e hana ana ma USA:

ʻO Tofé i nā aila non-GMO raiki maoli

(ʻike i nā kiʻi hou aʻe)

ʻO ka aila raiki raiki mai Tophe kahi koho i makemake nui ʻia no ka nui o nā kuke a me ka poʻe aloha i ka palai wela wela.

ʻO 100% GMO-manuahi (genetically Modified meaola) a kiʻekiʻe i loko o ka antioxidant i kapa ʻia ʻo oryzanol i ʻike ʻia e hoʻoliʻiliʻi kolesterol.

He wahi uahi kiʻekiʻe ko ka aila he 254 ° C, kahi mea kūpono no ke kuke wela kiʻekiʻe e like me ka palai hohonu ʻana, ka hoʻowali ʻana, a me ka palu ʻana.

ʻO kaʻaila kālaki laiki mai Tophe momona i ka lāʻau E a hiki ke hoʻopili ʻia i ka ʻili a me ka lauoho.

E hōʻoia i nā kumukūʻai hou a me ka loaʻa ma aneʻi ma Amazon

He aha ka mea e nānā ai i ke kūʻai ʻana i ka Aila Kī Rice

Nui a hewahewa nā kumu āu e pono ai e noʻonoʻo i ke kūʻai ʻana mai i ka ʻaila lau no ka kuke ʻana a i ʻole no ka ʻili. Akā nā kumu nui ʻelua i:

Kihi puhi

ʻO ka lae uahi o ka ʻaila kuke ka mahana ma kahi aila e kū ai ka paila a hoʻomaka e hana i ka uahi.

ʻOiai he wahi uahi kiʻekiʻe kā ka laiki bran aila, hiki i kekahi mau mea hana ke hoʻohui i nā mea moekolohe e hoʻonui i ka pae. ʻO ka temperate kūpono ma waena o 230 ° C a me 250 ° C.

ʻO ke kūlana

ʻO ka ʻaila raiki maikaʻi loa e kūpaʻa ma hope o ka kuke ʻana ma lalo o nā mahana wela. No laila, pono ʻoe e hoʻoholo i kona kūpaʻa, ʻo ia; kona kūpaʻa i ka hoʻohaʻahaʻa.

Inā ʻoe e ʻimi nei i nā ʻono Kepani maoli maoli ʻoi aku ʻoe heluhelu e pili ana i kēia hui pū pū ʻana me kēia furikake. Hiki iā ʻoe ke hoʻohui i kāu mau kīʻaha no ka ʻono umami nui a me ka paʻakai a hoʻohui i kahi ʻuʻuku i ka manawa like.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

Heluhelu manuahi

ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.