Oli ea Morara: Mefuta, Phepo le Malebela a ho pheha
Sheba buka ea rona e ncha ea ho pheha
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Bala mahalaOli ea morara ke oli e jeoang e hatelitsoeng ho tloha peo ea morara. E na le tatso le monko o bobebe, 'me ntlha ea mosi e phahameng e etsa hore e tšoanelehe bakeng sa ho roala le ho halika.
Sehloohong sena, ke tla u joetsa tsohle tseo u hlokang ho li tseba ka oli ea grapeseed ho kenyelletsa ts'ebeliso ea eona, melemo le boleng ba phepo.
Li-recipe tse 17 tse bonolo tseo mang kapa mang a ka li etsang
Malebela ohle ao u tla a hloka ho qala ho pheha Sejapane ka, ka nako e lekanyelitsoeng, mahala joalo ka lengolo-tsoibila la rona la pele: The Complete Japanese With Ease Cookbook.
Re tla sebelisa aterese ea hau ea lengolo tsoibila feela bakeng sa sengoloa sa rona mme re hlomphe ea hau boinotši ba
Ho Fumana Mehlolo ea Oli ea Grapeseed
Oli ea morara e ntšoa peōng e setseng ea morara ka mor'a mokhoa oa ho etsa veine. Hangata e ntšoa ka ho hatella peo ho lokolla oli ka hare. Ho na le mefuta e 'meli e meholo ea oli ea grapeseed: e lefifi le e khubelu. Oli ea morara e lefifi e ntšoa peōng ea morara o mofubelu, ha oli e khubelu ea morara e ntšoa peōng ea morara o mosoeu. Mefuta ena ka bobeli ea oli ea morara e nkoa e le e babatsehang bakeng sa ho pheha 'me hangata e fumanoa lihlahisoa tse etselitsoeng ho pheha mocheso o phahameng.
Melemo ea Bophelo bo Botle ba Oli ea Grapeseed
Liphuputso li bontšitse hore oli ea morara e ka thusa ho fokotsa kotsi ea lefu la pelo ka ho theola k'holeseterole le ho fokotsa ho ruruha 'meleng. E boetse e bontšitsoe hore e na le thepa e matla ea antioxidant e ka thusang ho sireletsa khahlanong le tšenyo e bakoang ke li-radicals tsa mahala. Ho feta moo, oli ea grapeseed ke mohloli o motle oa metsoako e mongobo e ka thusang ho boloka letlalo le shebahala le phetse hantle ebile le le bacha.
Ho hlahloba mefuta e fapaneng ea oli ea morara
Kaha ho na le mefuta e mengata e fapaneng ea oli ea grapeseed, ho ka ba thata ho tseba hore na u khethe efe. Malebela ke ana a tla u thusa ho etsa qeto e nepahetseng:
- Nahana ka tšebeliso eo u e rerileng: Haeba u rera ho sebelisa oli ea grapeseed ho pheha, u ka 'na ua khetha ho khetha oli e hloekisitsoeng e nang le ntlha e phahameng ea mosi. Haeba u e sebelisa bakeng sa skincare kapa li-supplement tsa lijo, oli e sa hloekisoang kapa ea tlhaho e ka ba khetho e ntle.
- Sheba lengolo: Etsa bonnete ba hore u bala lintlha tsa phepo e nepahetseng le lethathamo la metsoako ka hloko pele u reka sehlahisoa leha e le sefe sa oli ea grapeseed. Batla oli e se nang li-additives le li-preservatives, 'me u qobe leha e le efe e nang le mafura a hydrogenated kapa mafura a trans.
- Bua le mofani oa hao oa tlhokomelo ea bophelo: Haeba u nahana ho nka oli ea grapeseed e le tlatsetso ea lijo, kamehla ke khopolo e ntle ho buisana le mofani oa tlhokomelo ea bophelo pele. Ba ka u thusa ho tseba hore na ke khetho e sireletsehileng le e sebetsang bakeng sa litlhoko tsa hau.
Hobaneng ha oli ea morara e le khetho e ntle bakeng sa ho pheha letsatsi le letsatsi
Oli ea morara ke oli e kholo eo u ka phehang ka eona hobane e na le ntlha e batlang e le tlaase ea mosi ha e bapisoa le oli e meng, ho bolelang hore e ke ke ea hlahisa metsoako e kotsi ha e futhumala ho ea holimo. E boetse e na le mafura a mangata a polyunsaturated, a molemo bakeng sa bophelo bo botle ba pelo 'me a ka thusa ho sireletsa khahlanong le mafu a itseng.
Phapanyetsano Bakeng sa Lioli Tse Ling
Oli ea morara ke sebaka se setle sa oli e meng, haholo oli ea meroho le canola. Hape ke mokhoa o motle oa ho sebelisa botoro kapa margarine ha u etsa lintho tse halikiloeng.
E bolokiloe Sebakeng se Lefifi
Ha o boloka oli ea grapeseed, ho bohlokoa ho e boloka sebakeng se lefifi, kaha khanya e ka etsa hore e tsamaee.
Ho Bapisa Oli ea Morara le Lioli Tse Ling
Ha ho bapisoa le oli e meng, oli ea morara ke khetho e ntle bakeng sa ho pheha hobane e na le palo e kholo ea vithamine E le metsoako e meng e molemo. E boetse e na le mafura a mangata a mangata 'me e na le mafura a mangata a polyunsaturated, e leng se etsang hore e be khetho e nepahetseng bakeng sa batho ba nang le bothata ba mefuta e meng ea mafura.
Lithuto ka oli ea Grapeseed
Liphuputso li bontšitse hore oli ea grapeseed e ka thusa ho theola k'holeseterole le ho sireletsa khahlanong le lefu la pelo. E ka boela ea thusa ho sireletsa 'mele khahlanong le mefuta e itseng ea mofetše.
Kamoo Oli ea Morara e Hlahisoang Kateng
Oli ea morara e ntšoa peōng ea morara, e leng sehlahisoa sa mokhoa oa ho etsa veine. Lipeo li hatelloa ho ntša oli, ebe e hloekisoa ho tlosa litšila leha e le life.
Ho Sebelisa Oli ea Grapeseed ho Pheha Letsatsi le Letsatsi
Oli ea morara ke oli e tloaelehileng e sebelisoang ho pheha letsatsi le letsatsi. E ntle bakeng sa ho pheha meroho, ho etsa liaparo tsa salate le ho halika nama. Hape ke tlatsetso e ntle ho li-smoothies le lino tse ling tse tsoakiloeng.
Malebela a Thusang a ho Apeha ka Oli ea Grapeseed
Malebela ke ana a thusang ho pheha ka oli ea grapeseed:
- E sebelise sebakeng sa lioli tse ling litlolong tseo u li ratang haholo.
- E boloke sebakeng se lefifi ho thibela hore e se ke ea senyeha.
- E sebedise ho pheha meroho, ho halika nama le ho etsa salate.
- Se ke oa e futhumatsa ho fihlela mocheso o phahameng, kaha e na le ntlha e batlang e le tlase ea mosi.
- E sebelise e le sebaka sa botoro kapa margarine ha u etsa lintho tse halikiloeng.
Fumana lintlha tsa phepo e nepahetseng mabapi le oli ea morara
Oli ea morara e tletse limatlafatsi tse etsang hore e be tlatsetso e ntle ho lijo life kapa life. Mona ke karohano ea boleng ba phepo ea oli ea morara ka khaba e 'ngoe (15 ml) e sebeletsang:
- Likhalori: 120 kcal
- Kakaretso ea mafura: 14 g
- Mafura a nang le mafura: 2g
- Mafura a monounsaturated: 10 g
- Mafura a Polyunsaturated: 2 g
- Cholesterol: 0mg
- Li-carbs: 0 g
- Faeba: 0 g
- Joala ba tsoekere: 0 g
- Liprotheine: 0 g
- Vithamine E: 3.9 mg (26 lekholong ea Boleng ba Letsatsi le Letsatsi)
- Vithamine K: 8 mcg (karolo ea 10 lekholong ea Boleng ba Letsatsi le Letsatsi)
- Koporo: 0.3 mg (karolo ea 15 lekholong ea Boleng ba Letsatsi le Letsatsi)
- Potasiamo: 0 mg
Ke Eng e Etsang Hore Oli ea Grapeseed e be le Phepo?
Oli ea morara e tsoa peō ea morara, hangata e fumanoang ho etsa veine. Ke oli e jeoang e fanang ka limatlafatsi tse itseng tse molemo 'meleng. Mona ke se etsang hore oli ea grapeseed e be khetho e nang le phepo:
- Antioxidants: Oli ea morara e na le metsoako ea phenolic, ho akarelletsa le resveratrol, e bontšitsoeng lithutong hore e na le thepa ea antioxidant.
- Mafura a phetseng hantle: Hangata oli ea morara e entsoe ka mafura a phetseng hantle, ho kenyelletsa mafura a polyunsaturated, monounsaturated le saturated. Tsena li kenyelletsa linoleic acid, oleic acid, le palmitic acid, ka ho latellana.
- Moroalo o tlase oa carb: Oli ea morara ha e na li-carbs, e etsang hore e be khetho e ntle ho ba jang lijo tse nang le carb e tlase.
- Tlatsetso ea vithamine E: Oli ea morara ke mohloli o motle oa vithamine E, e leng limatlafatsi tsa bohlokoa tseo 'mele o li hlokang ho sebetsa hantle.
U ka Sebelisa Oli ea Grapeseed Joang Lijong tsa Hau?
Oli ea morara ke oli e fapaneng e ka sebelisoang ka mekhoa e fapaneng. Mona ke litsela tse monate tsa ho kenyelletsa oli ea grapeseed lijong tsa hau:
- Liaparo tsa salate: Oli ea morara ke oli e bobebe e etsang motheo o motle oa ho apara salate.
- Ho pheha: Oli ea morara e na le ntlha e phahameng ea mosi, e etsang hore e be oli e ntle ea ho pheha mocheso o phahameng.
- Ho baka: Oli ea morara e ka sebelisoa e le sebaka sa oli ea meroho kapa botoro litlolong tsa ho baka.
- Li-recipe: Oli ea morara e ka sebelisoa mefuteng e sa tšoaneng ea diresepe, ho akarelletsa le marinades, li-sauces le li-dips.
- Veine pairing: Oli ea morara e kopane hantle le veine, haholo veine e khubelu, e nang le resveratrol, limatlafatsi tse molemo tse fumanoang oli ea morara.
- Ho ja ka mokhoa o itekanetseng: Oli ea morara e sebelisoa hamolemo ka mokhoa o itekanetseng, kaha e na le lik’hilojule le mafura a mangata.
Qetellong, oli ea morara ke oli e nang le phepo e ka ba tlatsetso e kholo ho moralo ofe kapa ofe oa lijo. Ka boleng ba eona bo phahameng ba limatlafatsi le ho feto-fetoha ha maemo, oli ea grapeseed ke khetho e monate le e phetseng hantle bakeng sa ho pheha, ho baka le ho jeoa.
fihlela qeto e
Oli ea morara ke oli ea meroho e ntšitsoeng peōng ea morara e sebelisetsoang ho pheha le litlolo. E tsebahala ka thepa ea eona ea mongobo 'me e na le ntlha e tlaase ea mosi, e leng se etsang hore e be khetho e ntle bakeng sa ho pheha meroho, ho halika nama le ho etsa liaparo tsa salate.
Hape ke sebaka se setle sa oli e kang meroho, canola le margarine, haholo-holo bakeng sa ba batlang khetho ea bophelo bo botle. Kahoo, u se ke ua tšaba ho leka!
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.
