Amafutha e-Peanut: Ukukhiqizwa, Ukusetshenziswa, Nokuqukethwe Kokudla Okunomsoco

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kuvuselelwe ngoJulayi 8, 2022

Uwoyela wamakinati uwuwoyela wemifino owenziwe ngama-peanut. Uthandwa kakhulu ekudleni kwase-Asia, ikakhulukazi isiShayina nesiThai. Unephunga elimnandi kakhulu futhi ukunambitheka kwawo akuthathi hlangothi, okwenza kube kuhle kakhulu ukuthosa.

Uwoyela wamantongomane, owaziwa nangokuthi uwoyela wamantongomane noma uwoyela we-arachis, unguwoyela wemifino onambitha kancane osuselwe kumantongomane. Amafutha atholakala ngezinhlobo ezicwengekile, ezingahluziwe, ezicindezelwe ezibandayo nezigazingiwe, lezi zinokunambitheka okunamandla kwe-peanut nephunga elimnandi, elifana namafutha esesame.

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Kungani I-Peanut Amafutha Engamafutha Okupheka Aphelele We-Health-Conscious Foodies

• Amafutha e-peanut aphakeme ngamafutha e-monounsaturated kanye ne-polyunsaturated, anempilo kunamafutha agcwele kanye nama-trans atholakala kwamanye amafutha.
• Aphansi ngokwemvelo ngamafutha e-trans, okwenza kube inketho ephephile kulabo abakhathalela impilo yabo.
• Ucwaningo luye lwabonisa ukuthi amafutha e-peanut angasiza ekunciphiseni ingozi ye-colon kanye nezifo ze-prostate.
• Uwoyela wamantongomane ucebile ngovithamini E, ongasiza ukuvikela umzimba ekulimaleni okuvela kuma-radicals mahhala.

Ungawagcina Kanjani Uwoyela Wamantongomane

• Amafutha e-peanut kufanele agcinwe endaweni epholile, emnyama ukuze alondoloze ubusha kanye nokunambitheka kwawo.
• Kungcono ukuthenga amafutha e-peanut amasha ezitolo ezikhethekile noma ezitolo zokudla zase-Asia.
• Uma usuvuliwe, uwoyela wamantongomane kufanele ugcinwe esitsheni esivalwe ngokuqinile ukuvikela ukuchayeka emoyeni kanye nezinhlayiya.
• Uwoyela wamakinati ocolisisiwe uneshelufu ende kuwoyela wamakinati ongahluziwe.

Ungawasebenzisa Kanjani Amafutha E-Peanut Ekuphekeni

• Uwoyela wamakinati unendawo ephezulu yomusi, okuwenza afaneleke ukuthosa nokupheka emazingeni okushisa aphezulu.
• Ivamise ukusetshenziswa kuma-Chinese nakwamanye ama-cuisines ase-Asia ngokunambitheka kwayo okuthambile kanye nokumelana nokushisisa.
• Amafutha amakinati angengeza ukunambitheka okuyingqayizivele ezitsheni uma esetshenziswa esikhundleni samanye amafutha, njengamafutha omnqumo.
• Kuyisinqumo esithandwayo sokwenza izingubo zesaladi ezenziwe ekhaya nama-marinades.

Refined vs Unrefined Peanut Oil

• Amafutha e-peanut acolisisiwe anephuzu eliphezulu lentuthu kanye ne-flavour ethambile kunamafutha wamakinati angalungisiwe.
• Uwoyela wamakinati ongalungisiwe unokunambitheka okunamandla futhi kukholakala ukuthi unezinzuzo eziningi zezempilo ngenxa yokuqukethwe kwawo okuphezulu kwezakhi.
• Kokubili amafutha e-peanut acwengekile futhi angalungisiwe atholakala kalula ezitolo zegrosa nasezitolo ezikhethekile.

Ukusuka Esitshalweni Kuya Kuwoyela: Inqubo Yokukhiqiza Ethakazelisayo Yamafutha Amakinati

Ukukhiqizwa kwamafutha e-peanut kuqala ngokuchotshozwa kwembewu eyomile nevuthiwe yesitshalo se-arachis, eyaziwa nangokuthi amakinati. Imbewu ibe isicindezelwa kusetshenziswa izindlela eziwumshini, njengombhobho ojikelezayo, ukuze kukhanywe amafutha. Le nqubo ivame ukusetshenziswa e-China, India, Nigeria, Myanmar, Sudan, Senegal, Guinea, Argentina, Ghana, Brazil nase-United States.

Ukukhipha Amafutha Entweni

Ngemva kokuba imbewu isichotshoziwe futhi icindezelwe, okuqinile kuyahlukaniswa kumafutha kusetshenziswa indlela yokucubungula ebizwa ngokuthi i-extraction. Le ndlela ihilela ukusetshenziswa kwe-solvent, njenge-hexane, ukuncibilikisa amafutha avela ezintweni eziqinile. I-solvent ibe isikhishwa, kusale amafutha.

Ukubunjwa Kwesayensi Kwamafutha Amakinati

Amafutha e-peanut akhiwe kakhulu ngama-fatty acids, okuhlanganisa i-palmitic, i-stearic, i-oleic, i-linoleic, ne-arachidic acid. Iqukethe iphesenti eliphezulu lamafutha e-unsaturated, okwenza kube uhlobo oluhle lwamafutha emizimbeni yabantu. Iphansi kakhulu kuma-saturated fatty acids, aziwa ngokunyusa amazinga e-cholesterol emzimbeni.

Iphunga Elimnandi Futhi Elimnandi Lamafutha Amakinati

Amafutha amakinati awuketshezi oluphuzi olukhanyayo, olusobala olunephunga elimnandi. Ingamafutha adliwayo adumile asetshenziswa ekuphekeni nasekuthoseni ngenxa yezinga eliphezulu lentuthu. Ibuye isetshenziswe embonini yezimonyo njengowoyela othwala amafutha abalulekile.

Izinto Eziwusizo Kuwoyela Wamantongomane

Amafutha e-peanut aqukethe izinto eziwusizo ezifana ne-vitamin E, i-choline, nama-phytosterols. Kuyaziwa futhi ngokunciphisa amazinga e-bile ne-plasma cholesterol, okwenza kube inketho enempilo kulabo abanamazinga aphezulu e-cholesterol. Namuhla, abantu banokufinyelela kalula kuwoyela wamantongomane ngamanani amakhulu, okwenza kube ukukhetha okudumile ukupheka nokuthosa.

Ibhizinisi Lokukhiqiza Uwoyela Wamantongomane

Imboni kawoyela wamantongomane iye yathuthuka eminyakeni edlule, njengoba abatshalizimali abaningi benentshisekelo ebhizinisini ngenxa yezindleko zayo eziphansi zokutshala imali kanye nenzuzo ephezulu. Izindleko zokukhiqiza ziphansi, futhi uwoyela udingeka kakhulu ngenxa yokusetshenziswa kwawo okuhlukahlukene. Amafutha e-peanut abuye asetshenziswe ekukhiqizeni amafutha egciwane likakolweni, acebile ku-vitamin E nezinye izinto eziwusizo.

Ukusetshenziswa Okuningi Kwamafutha E-Peanut

Amafutha e-Peanut amafutha okupheka ahlukahlukene ane-flavour engathathi hlangothi, okwenza kube yinketho enhle yezinhlobonhlobo zokudla. Kungakhathaliseki ukuthi uthosa inkukhu ethile noma upheka ukuthosa, uwoyela wamantongomane ngeke unqobe amanye ama-flavour esitsheni sakho.

Izinhlobo Nezinhlobonhlobo

Kunezinhlobo ezimbili eziyinhloko zamafutha e-peanut: acwengekile futhi angacolisisiwe. Amafutha e-peanut acolisisiwe anephuzu eliphakeme lentuthu kanye ne-flavour engathathi hlangothi, kuyilapho uwoyela wamakinati ongahluziwe une-nutty flavour futhi usetshenziswa kangcono ekuphekeni okunezinga lokushisa eliphansi. Ukwengeza, kunezinhlobo ezahlukene zamafutha e-peanut, njengokugazingiwa noma ukunambitheka kwe-sesame, okungangeza ukunambitheka okuyingqayizivele ezitsheni zakho.

Ukuthosa ngamafutha e-Peanut

Uwoyela wamakinati uyikhethelo elidumile lokuthosa ngenxa yezinga eliphezulu lentuthu kanye nekhono lokumunca uwoyela omncane kunamanye amafutha. Lokhu kusho ukuthi ukudla kwakho okuthosiwe kuzophuma ku-crispy futhi kumnandi ngaphandle kokuba namafutha ngokweqile. Okunye ukudla okuthosiwe okuthandayo ongakupheka ngamafutha e-peanut kufaka phakathi ama-french, inkukhu ethosiwe, kanye ne-tempura.

I-Flavorant Yokudla Izitsha

Uma ubheke ukwengeza ukunambitheka kwe-nutty ezitsheni zakho, amafutha e-peanut angalungisiwe ayindlela enhle. Ingasetshenziswa njengesithako ekugqokeni kwesaladi, ama-marinades, namasoso ukwengeza ukunambitheka okuyingqayizivele ezitsheni zakho ozithandayo.

Amafutha e-Peanut ku-French Cuisine

Amafutha e-Peanut amafutha okupheka adumile e-French cuisine, ikakhulukazi e-Paris. Ivamise ukusetshenziselwa ukuthosa nokuthosa ngenxa yephuzu layo eliphezulu lentuthu kanye ne-flavour engathathi hlangothi. Eqinisweni, omunye wabapheki baseFrance abadume kakhulu, u-Auguste Escoffier, wasebenzisa amafutha amakinati ezindleleni zakhe eziningi zokupheka.

Okuhlangenwe nakho Komuntu Siqu: Ukusebenzisa Amafutha Emantongomane Emshinini Wokuthosa

Sekuyiminyaka ngisebenzisa amafutha e-peanut esitokisini sami sasekhaya, futhi ahlala ekhiqiza imiphumela emnandi. Nawa amanye amathiphu engiwafundile endleleni:

• Sebenzisa amafutha e-peanut acwengekile ukuze ugweme noma yikuphi ukunambitheka kwe-nutty ekudleni kwakho okuthosiwe.
• Shisisa amafutha ezingeni lokushisa elinconywayo ngaphambi kokwengeza ukudla kwakho ukuze uqinisekise ngisho nokupheka.
• Ungagcwalisi i-fryer- pheka ngamaqoqo amancane ukuze uthole imiphumela engcono kakhulu.
• Sebenzisa i-spoon e-slotted noma izindlawu ukuze ususe ukudla kwakho okuphekiwe ku-fryer futhi ukuvumele kudonse ithawula lephepha ukuze ususe noma yikuphi uwoyela oweqile.

Ukugcina Amafutha E-Peanut: Ukugcina Amafutha Akho Esha Futhi Emnandi

Uma kuziwa ekugcineni uwoyela wamakinati, kubalulekile ukuthi ucabangele izinga lamafutha osebenza nawo. Amafutha e-peanut athandwa kakhulu ekuphekeni ngenxa yokunambitheka kwawo okucebile, okunomsoco kanye nokuqukethwe okunomsoco okuhle kakhulu. Kodwa-ke, akuwona wonke amafutha e-peanut adalwe alinganayo, futhi izinhlobo ezithile zingase zibe sengozini yokonakala kunezinye. Ukuze ulondoloze izinga eliphezulu lamafutha akho amakinati, kubalulekile ukuwagcina ngendlela efanele.

Okuthatha indawo kawoyela wamantongomane

Nakuba uwoyela wamantongomane kuwukukhetha okuyingqayizivele futhi okuthandwa kakhulu ekuphekeni, kunezimo ezithile lapho kungase kudingeke ucabangele ezinye ezithatha indawo. Ezinye zezizathu eziyinhloko zalokhu zihlanganisa:

• I-flavour engathathi hlangothi: Amafutha e-peanut ane-flavour ehlukile ye-nutty engase ingafaneleki izinhlobo ezithile zokudla. Kulezi zimo, amafutha angathathi hlangothi afana ne-canola noma amafutha emifino angase abe ukukhetha okungcono.
• Iphoyinti lentuthu ephezulu: Nakuba uwoyela wamantongomane unephuzu eliphezulu lentuthu, kunezinhlobo ezithile zokupheka ezidinga indawo ephakeme kakhulu yentuthu. Kulezi zimo, cabanga ukusebenzisa amafutha omnqumo alula noma amafutha omvini esikhundleni salokho.
• Ukupheka okunamafutha aphansi: Uma ufuna inketho yokupheka enamafutha aphansi, amafutha e-peanut angase angabi yisinqumo esingcono kakhulu. Kulezi zimo, cabanga ukusebenzisa izimela ezifana ne-appleauce noma ubhanana obucutshiwe esikhundleni salokho.

Izindlela Zokusebenzisa Amafutha Emantongomane

Amafutha e-Peanut amafutha ahlukahlukene angasetshenziswa ngezindlela ezihlukahlukene. Ezinye zezindlela ezithandwa kakhulu zamafutha e-peanut zihlanganisa:

• I-Stir-Frying: Ngenxa yephoyinti layo eliphezulu lentuthu kanye ne-flavour ecebile, uwoyela wamantongomane uyisinqumo esithandwayo sokuthosa imifino nokunye ukudla.
• Ukubhaka: I-peanut oil iyisinqumo esihle kakhulu sokubhaka ngenxa ye-flavour yayo engathathi hlangothi kanye nekhono lokulondoloza ukwakheka kwezinto ezibhakiwe.
• Ukunikeza ukunambitheka okucebile: Amafutha e-peanut ayisisekelo ezinhlotsheni eziningi zokudla ngenxa yokunambitheka kwawo okucebile, okunamantongomane. Kuvame ukusetshenziswa ezitsheni ezifana ne-satay sauce, ukugqoka isaladi, nama-marinades.

Yini Ngaphakathi Kwawoyela Wamantongomane?

Amafutha e-peanut amafutha emifino atholakala ku-groundnut noma ama-arachis. Iqukethe amaphesenti aphezulu amafutha, yingakho ivame ukusetshenziswa njengamafutha okupheka. Nawa amanani omsoco kawoyela wamakinati ngesipuni esingu-1 (13.6 amagremu) asuselwa ku-USDA FoodData Central:

• Amakhalori: 119
• Amafutha Aphelele: 13.6 g
• Amafutha Agcwele: 2.4 g
• I-Trans Fat: 0 g
• Amafutha e-Polyunsaturated: 4.3 g
• Amafutha E-Monounsaturated: 6.2 g
• I-Cholesterol: 0 mg
• Isodium: 0 mg
• I-Potassium: 0 mg
• Ingqikithi Yekhabhohayidrethi: 0 g
• I-Fiber Yezokudla: 0 g
• Ushukela: 0 g
• Amaprotheni: 0 g

Amavithamini kanye Nezimbiwa

Amafutha amakinati nawo angumthombo omuhle wamavithamini namaminerali. Nakhu ukuhlukaniswa kwamavithamini namaminerali atholakala kuwoyela wamantongomane ngesipuni esingu-1 (13.6 amagremu) okusekelwe ku-USDA FoodData Central:

• I-Vitamin E: 4.6 mg (24% Wenani Lansuku zonke)
• I-Vitamin K: 5.5 μg (7% yenani Lansuku zonke)
• I-calcium: 0 mg
• Insimbi: 0 mg
• I-Magnesium: 0 mg
• I-Phosphorus: 0 mg
• I-Potassium: 0 mg
• Isodium: 0 mg
• I-Zinc: 0 mg
• Ithusi: 0 mg

Amafutha Acat

Amafutha e-peanut anothe ngamafutha acid, abalulekile ekusebenzeni komzimba. Nakhu ukuhlukaniswa kwama-fatty acids atholakala kuwoyela wamantongomane ngesipuni esingu-1 (13.6 amagremu) asuselwa ku-USDA FoodData Central:

• Amafutha Agcwele Amafutha: 2.4 g
• I-Monounsaturated Fatty Acids: 6.2 g
• I-Polyunsaturated Fatty Acids: 4.3 g

Intuthu Point

Amafutha amakinati anentuthu ephezulu engu-450°F (232°C), okwenza afanelekele izindlela zokupheka ezishisa kakhulu njengokuthosa nokuthosa. Kodwa-ke, kubalulekile ukuqaphela ukuthi iphuzu lomusi lingahluka kuye ngokuthi izinga nokuhlanzeka kwamafutha.

Ukuqhathanisa Namanye Amafutha

Uma kuqhathaniswa namanye amafutha okupheka, amafutha e-peanut ane-flavour ethambile engenamandla amakhulu. Nakhu ukuhlukaniswa kwamanani okudla okunomsoco wamanye amafutha okupheka avamile ngesipuni esingu-1 (13.6 amagremu) ngokusekelwe ku-USDA FoodData Central:

• Amafutha eCanola: amakhalori angu-124, amafutha angu-14 g esewonke, 1 g amafutha agcwele, 8 g amafutha e-monounsaturated, 4 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi yamacarbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni
• Amafutha Kakhukhunathi: amakhalori angu-117, 13.6 g ingqikithi yamafutha, 11.8 g amafutha agcwele, 0.2 g amafutha e-monounsaturated, 0.8 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi ye-carbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni
• Amafutha ommbila: amakhalori angu-120, amafutha angu-13.6 g esewonke, 1.7 g amafutha agcwele, 3.4 g amafutha e-monounsaturated, 7.1 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi ye-carbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni
• Amafutha E-Olive: amakhalori angu-119, 13.5 g esewonke amafutha, 1.9 g amafutha agcwele, 9.9 g amafutha e-monounsaturated, 1.4 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi ye-carbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni
• Amafutha kabhontshisi wesoya: amakhalori angu-120, 13.6 g ingqikithi yamafutha, 2 g amafutha agcwele, 3.2 g amafutha e-monounsaturated, 7.8 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi ye-carbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni
• Ukunciphisa: amakhalori angu-113, 12.8 g amafutha esewonke, 3.8 g amafutha agcwele, 5.8 g amafutha e-monounsaturated, 2.7 g amafutha e-polyunsaturated, 0 mg cholesterol, 0 mg sodium, 0 mg potassium, 0 g ingqikithi ye-carbohydrate, 0 g i-fiber yokudla, 0 g ushukela, 0 g amaprotheni

Amafutha amakinati ayindlela enempilo futhi enomsoco yokupheka nokuthosa ngenxa yezinga eliphezulu lentuthu kanye nezakhi zomsoco. Kubuye kube umthombo omkhulu wamavithamini namaminerali, okwenza kube isengezo esibalulekile kunoma yikuphi ukudla.

I-Peanut Oil vs Olive Oil: Iyiphi Enempilo Kakhudlwana?

Amafutha asuthisiwe awabhekwa njengenempilo emzimbeni, futhi kokubili amafutha e-peanut namafutha omnqumo aqukethe. Kodwa-ke, uwoyela wamantongomane uqukethe inani eliphakeme lamafutha agcwele kunamafutha omnqumo. Lokhu kusho ukuthi amafutha omnqumo ayindlela engcono kakhulu kulabo abafuna ukunciphisa amafutha abo agcwele.

I-Phytosterols, i-Zinc, ne-Vitamin E

Amafutha e-peanut aqukethe ama-phytosterols, okuyizinto zezitshalo ezingasiza ukwehlisa amazinga e-cholesterol emzimbeni. Futhi iqukethe i-zinc, ebalulekile ekusebenzeni kwamasosha omzimba, kanye ne-vitamin E, okuyi-antioxidant engasiza ukuvikela umzimba emonakalweni obangelwa ama-radicals mahhala. Amafutha omnqumo nawo aqukethe lezi zakhi, kodwa ngamanani amancane.

Isiphetho

Ngakho-ke usunakho- konke odinga ukukwazi mayelana namafutha e-peanut. Amafutha okupheka amahle ane-flavour encane kanye nephuzu eliphezulu lentuthu, futhi alungele ukuthosa nokupheka izitsha zase-Asia. Ungayisebenzisa futhi ukwenza ama-salad dressings nama-marinades. Ngakho-ke qhubeka uzame!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.