Oli ea Morara: Mefuta, Phepo le Malebela a ho pheha

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E fetisitsoe ka July 8, 2022

Oli 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.

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.

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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.