Ghee, inozivikanwawo seyakajeka bhotela, yanga iri chikafu muIndia kubika kwemazana emakore. Icho chikamu chakakosha chemushonga wechinyakare weAyurvedic, unonyanya kutarisisa pane simba uye kugaya. Kunyangwe zvisingawanzo kuenderana nesainzi yekuMadokero, Ayurveda yanga iripo kwezviuru zvemakore uye inodaidza kushandiswa kwakawanda kwekurapa kweghee.
Mumakore achangopfuura, ghee yave yakakurumbira pane keto uye paleo kudya sechikafu chinokodzera chimiro chepamusoro. Kunyange paine zvikonzero zvakawanda zvekuwedzera ghee kune yako kicheni arsenal, zvakakosha kuziva chokwadi uye kwete kutorwa nekunyepedzera. Ghee ine nhamba yehutano-yekusimudzira zvivakwa, asi haisi yemashiripiti bullet.
Zviri Mukati
Nhoroondo inofadza yeghee butter
Ghee yave iripo kwenguva yakareba. Inguva yakadii isina chokwadi, sezvo kugadzirwa kwayo kunotangira kugadzirwa kwepepa nekunyora. Izwi pacharo rinobva pashoko reSanskrit rinoreva kujekeswa bota.
Kunyangwe ichinakidzwa nemukurumbira mumakore achangopfuura muUnited States, yakataurwa kare muna 1.831 munyaya pfupi yakanyorwa naEdgar Allan Poe uye zvakare mubhuku rekubika ra1.863.
Ichi chishamiso chekare chakaona kuwedzera kwekudiwa kwakaenzana nekudonha kwefatphobia. Sezvo humwe humwe uchapupu hunoratidza kukuvadza kwezvokudya zvakaderera uye zvisina mafuta, uye zvakasiyana, kuti kudya kwakakwirira mumafuta akanaka kunogona sei kunaka kune hutano hwako, ghee yave yakakurumbira.
Ghee imhando yebhota rakajekeswa. Kujekesa bhotela ndiyo nzira yekupisa bhotela kuitira kuti mukaka wakasimba (shuga neprotein) uye mvura zviparadzanise kubva kumafuta emukaka. Mishonga yemukaka inobviswa uye mvura inoputika, ichisiya shure kwemafuta.
Maitiro ekugadzira ghee anosanganisira kuratidzwa kwenguva refu pakupisa, izvo zvinoita kuti zviome zvemukaka uye zvinopa kunhuhwirira kwakajeka nutty kune ghee isati yaitwa. Iko kunenge kusina mvura yakasara mughee kana nzira yekujekesa yapera. Inowedzera hupenyu hwesherufu uye inoita kuti igadzikane pakudziya kwekamuri.
Ghee ine kunhuhwirira kwakasimba uko kwakawanda kuMiddle East neIndia ndiro dzinozivikanwa.
Ghee Butter Nutrition
Ghee inogadzirwa nemafuta akazara, saka izvo zvinovaka muviri hazvienderane nezvikafu zvakakura sekare, makotapeya, kana celery mudzi. Izvi hazvireve kuti ghee haina zvinhu zvakakosha zvinobatsira kuhutano hwako. Muchokwadi, yakapfuma mukomboni inonzi conjugated linoleic acid (CLA) uye vhitamini A.
Heino kuparara kwekudya kwe 1 kipunu yeghee ( 1 ):
- 112 macalorie.
- 0g carbs.
- 12,73 g yemafuta.
- 0 g yeprotein.
- 0g fiber.
- 393 IU yevhitamini A (8% DV).
- 0,36 mcg yevhitamini E (2% DV).
- 1,1 mcg yevhitamini K (1% DV).
Zvakare, kuparara kwekudya kwemafuta aya hakusi kunakidza, asi ghee inopa imwe nzira iri nani kune avhareji mafuta ekubikisa. Isherefu-yakagadzika uye haifanire kuenda yakashata isati yashandiswa, ine poindi yehutsi yakakwirira kupfuura akawanda ekubikisa mafuta, uye inonaka.
Ko ghee butter yakanaka kune hutano hwemapfupa?
Zvinyorwa zvakawanda zvepamhepo zvinozvirumbidza kuti ghee yakanaka kune hutano hwemapfupa nekuti ine vhitamini K2. Izvi hazvina hazvo kudaro mumashoko anoshanda.
Magiramu zana eghee ane 8,6 micrograms yevhitamini K2, inova 11% yemutengo wezuva nezuva unokurudzirwa (RDV). Asi 100 magiramu ane ghee yakawanda, inenge hafu yekapu, uye yakakurudzirwa kushumira saizi haisi kupfuura chipunu. Waizofanira kudya zvipunu zvisere zveghee kuti usvike idzi nhamba dzevhitamini K8. Kushandiswa kwe ghee kunotakura 2% yeRDV yako yevhitamini K1.
NeInternational Osteoporosis Foundation inoshuma kuti 8,9 miriyoni osteoporosis fractures inoitika pasi rose gore rega rega, kutaura zvisizvo kuti chikafu chakanakira hutano hwemapfupa zvinoita sekusina basa.
Vhitamini K2 yakanaka kune moyo uye hutano hwemapfupa nekuti inotora calcium kubva mutsinga uye inosimbisa pfupa nayo, ichigadzira mapfupa akasimba pane tsinga dzakaoma. Asi hapana vhitamini K yakakwana mukudya kwezuva nezuva kweghee kusimbisa chirevo chekuti chikafu chine vhitamini K.
Nekudaro, ghee mafuta ekubikisa ane hutano uye vhitamini K inonyungudika. Kushandisa ghee kubika chikafu chine vhitamini K-chakapfuma sekare, broccoli, uye sipinachi zvinokubatsira kuti uwane vhitamini K yaunoda kune moyo murefu uye hutano hwemapfupa.
Muchidimbu, ghee pachayo haina kunaka kune hutano hwemapfupa, asi iwo mafuta makuru ekubika chikafu chiri.
Ko ghee butter izere nemafuta anonyungudika mavhitamini?
Kune 4 mavhitamini anonyungudika mafuta: A, D, E uye K. Vitamin D ndiyo vhitamini yezuva inogadzirwa neganda panguva yekubuda kwezuva. Inobva yaitwa muchiropa kuti ibatsire nemabasa anopfuura mazana maviri. Unogona kuwana huwandu hushoma hwevhitamini D muzvikafu zvakaita sehowa uye zvikafu zvakasimbiswa semukaka ( 2 ).
Vitamin A inonyanya kuwanda muzviropa zvemhuka, cheeses, uye miriwo ine mavara senge squash yechando, mayam, kale, uye Swiss chard. Vitamin E yakawanda munzungu, mhodzi, uye zvisikwa zvakawanda zvegungwa zvinodyiwa, nepo vhitamini K inowanikwa zvakanyanya mumashizha ane mashizha, soya, uye miriwo yecruciferous senge collard greens, collard greens, uye broccoli. 3 ) ( 4 ) ( 5 ).
Iwe hausi kuona ghee chero kupi zvako pane izvi zvinyorwa. Imwe spoon ye ghee ine 8% yehuwandu hwezuva nezuva hunokurudzirwa hwevhitamini A, 2% yevhitamini E uye 1% yevhitamini K. Aya maminetsi mashoma uye hazvina kukodzera kusimudza ghee kune superfood chimiro. Ghee kuchinjana kukuru kwemafuta asina kunaka, uye mafuta ari mughee anogona kubatsira nekutorwa kwevhitamini inonyungudika nemafuta inowanikwa muzvokudya zvakapfuma mumavhitamini iwayo.
Ghee mafuta makuru ekubika zvikafu zvakapfuma mumafuta-anonyungudika mavhitamini, asi haina akakwana emavhitamini iwayo ega ekunyora achitenderedza imba.
Ghee ine butyrate yemukati here?
Grass-yakadyiswa, yakapedzwa bhotela ine butyrate, inozivikanwawo sebutyric acid. Butyrate ikomboni yakaratidzwa kuve ine hutano hwakawanda hunobatsira kubva kune yakasarudzika simba remaseru ecolon kusvika pakusimbisa hutano hwematumbo, kudzivirira cancer, uye kuvandudza kunzwa kune insulin.
Butyrate yakanaka, uye unogona kuiwana mubhotela rakadyiswa uswa, asi hapana humbowo hwesainzi hwekuti iri mughee. Keto uye paleo bloggers vangave vachida kutora kusvetuka kuti kana bhotela riine risati ragadziriswa, ghee inofanira kuva nayo mushure. Asi iyo yakareba yekudziya nzira inogona kukuvadza butyrate.
Pazasi mutsara: Hapana humbowo hwekuti ghee ine butyrate. Kana iwe uchida butyrate, sarudza bota rakadyiswa uswa.
4 zviri pamutemo hutano mabhenefiti eghee butter
Heano mabhenefiti mana ehutano anobva kughee.
#1. conjugated linoleic acids
Ghee ine conjugated linoleic acid (CLA), iyo yakabatanidzwa nekuvandudza hutano hwemoyo, uye huremu uye mutemo weglucose weropa, pakati pezvimwe zvakanaka zvehutano.
Tsvagiridzo inonongedza kuchikamu cheCLA mukutonga kweglucose yeropa uye kugona kwayo kudzikisa adiponectin kuwanda, izvo zvinozowedzera insulin kunzwa. Izvi hazvingobatsiri chete nekugadzirisa shuga yeropa, asi zvinobatsirawo nemhedzisiro ine njodzi senge Type 2 chirwere cheshuga, metabolic syndrome, uye kufutisa.
Conjugated linoleic acid yakawanikwa ichiwedzera kuonda kwemuviri (mhasuru) ichideredza mafuta muvanhu vakafuta nekugadzirisa testosterone mumuviri. Chidzidzo chidiki che2.017 CLA yakavandudza kuita kwevatambi vedaro refu nekudzivirira kuneta kwenguva refu kupfuura placebo ( 6 ).
Chidzidzo chemhuka chinovimbisa chakaburitswa muna Kurume 2.018 chakaratidza kuti CLA yakajairwa mumajoini akakuvara ane hukama nekudzikira kwecartilage degradation uye kuwedzera kwecartilage kuvandudzwa. Izvi zvakavakirwa paumboo hwakasimbiswa hwekuti CLA inoderedza kuzvimba.
#piri. yepamusoro-soro yekusvuta nzvimbo
Ghee ine hutsi hwepamusoro zvakanyanya kupfuura bota. Nzvimbo yehutsi ndiyo tembiricha yepamusoro iyo mafuta anogona kusvika isati yazara mafuta acids, ichigadzira zvinokuvadza emahara radicals pamwe nekushata, kutsva kuravira.
Zvimwe zvezvikafu zvinonaka zvinobikwa patembiricha yepamusoro kuti zvibudise crispy end product, zvichipa ghee mupendero pamusoro pebhota uye mamwe akawanda ekubikisa mafuta. Ghee ine hutsi hwepamusoro hwemadhigirii 485, ukuwo ruomba rwuri 175º C/350º F. Kuziva izvi kunogona kukubatsira kuti uchinje kubva kumafuta emuriwo kuenda kughee.
Kwemakore, zano rehutano rave rekudzivirira mafuta emhuka uye mamwe mafuta akazara senge kokonati mafuta achifarira mafuta emiriwo senge. chibage, canola y soya. Asi mafuta emiriwo mazhinji ari pamusika anogadzirwa kubva kumiti yakagadziridzwa, yakanyanyisa kugadziridzwa, uye yakaiswa mumabhodhoro mumidziyo yakajeka inotungamira kukukuvara kudiki nguva refu isati yasvika pangoro yako yegirosari. Uyezve, kana mafuta aya akawedzerwa kune chigadzirwa chekudya, anowanzoita chikamu chehydrogenated, achibudisa mafuta asina kunaka.
Nekutsiva mafuta ako emuriwo neghee, ingave uri kubika nyama, kubikira muriwo, kana kubika madhiri, uri kudzivirira kukuvadzwa kwemafuta emichero kuhutano hwako.
#3. Inoita kuti chikafu chine utano chive nyore uye chinonaka
Nekuda kwenzira iyo ghee inogadzirirwa, inogadzikana pamhepo tembiricha uye kwenguva yakareba. Nguva chaiyo inobva pane chigadzirwa kana nzira yekugadzirira. Izvo zvakati, iwe unogona kuzvichengeta mu cabinet kana pakaunda uye usazvinetse pamusoro payo kupera nekukurumidza.
Sanganisa kuchengetedza kwakareruka uye hupenyu hurefu hwesherufu nekupfuma, nutty flavour inosimbisa chero chauri kubika, uye une chigadzirwa chichakubatsira iwe kuwedzera zvimwe zvekudya zvine hutano pakudya kwako. Iwe unogona zvakanyanya kudya chikafu chine hutano kana ichinakawo, handiti?
Iyo nutty flavour ichapa veggies yako flavour kuwedzera, uye mafuta anozokubatsira kuti ugare wakaguta kwenguva refu. Nokuda kwechikonzero ichi, ghee ndiyo yakanakisa kubika mafuta.
#4. utano kurasikirwa
Sezvambotaurwa, mafuta anobatsira kuti ugare wakazara kwenguva yakareba nekudzikisa nhamba yako yekoriori uye kubatsira kubvisa zvishuwo. Asi pane zvakawanda kune nyaya ne ghee uye hutano hwekurasikirwa.
Iyo conjugated linoleic acid inowanikwa mughee butter inobatsira nekugadzirisa shuga yeropa kuburikidza nekunzwa kwe insulin. Iyo inobatsirawo kuumbwa kwemuviri muvanhu vakafutisa kuburikidza neiyo modulation ye testosterone. Pamusoro pezvo, CLA inoderedza kuzvimba, chimwe chezvikonzero zvikuru mudenda rekufutisa ( 7 ) ( 8 ).
Asi pane nzira yechitatu iyo ghee inobatsira nekuonda. Ghee ine triglycerides cheni chepakati (MCT) seaya anowanikwa mukokonati mafuta. Medium-chain chain fatty acids yakawanikwa ichideredza huremu hwemuviri, chiuno chechiuno (mainches akatenderedza chiuno), uye mafuta akazara uye visceral adiposity (yakadzika, yakasindimara mudumbu mafuta), zvese izvi zvinowedzera kuhutano hwekurasikirwa.
Ghee inorova kurasikirwa nehuremu nekatatu whammy yehutano mabhenefiti apo ichiita zvimwe zvekudya zvine hutano zvakanyanya kunaka.
Nzira yekutenga nekuchengetedza ghee butter
Iko hakuna zvidzidzo zvekuchengetedza zvakaitwa paghee yakagadzirwa kubva kumombe dzakapihwa mahormone ekugadzira uye mishonga inorwisa mabhakitiriya, saka bheji yako yakachengeteka ndeyekusarudza organic, ghee inodyiswa uswa. Chengetedza pane tembiricha yekamuri, ingave mufiriji kana mupantry yako.
Ghee Butter Safety Concerts
Ghee haisi vegan sezvo inogadzirwa kubva mubhotela. Avo vanonamatira kune vegan kudya vanogona kuwana MCTs yavo kubva kokonati mafuta pachinzvimbo, inova hwaro hwevegan kana yemiriwo ghee.
Ghee hachisi chikafu chisina mukaka. Nepo iyo ghee yekugadzira maitiro inobvisa yakawanda yecasein uye lactose (iyo miviri mikuru inokonzeresa mukati zvinogadzirwa nemukaka), hapana vimbiso yekuti maronda haarambe aripo. Kana iwe uri casein kana lactose isingashiviriri kana inonzwisisika, zvingave zvakakosha kuedza kuona kana iwe une chekuita. Zvisinei, kana uine allergy yakazara, zvingangove zvakanaka kuti uzvidzivirire.
Sezvakaita chero chinhu, zvinokwanisika kuve nezvakawanda zvechinhu chakanaka. Chengetedza ghee yako yekudya mucheki sezvo yakanyanya kwazvo mumacalorie. Kunyanya kunwa ghee, kana chero mafuta, kwete chete kukanganisa hutano hwakanaka, asi kunozotungamira kune steatorrhea, yakafanana nemanyoka asi yakasununguka marara nekuda kwemafuta akawandisa, pane mvura.
Chokwadi nezve ghee butter
Iye zvino zvaunonzwisisa hutano hwechokwadi hwe ghee, unogona kunzwa zvakanaka pamusoro pekuwedzera kune chirongwa chako chekudya ketogenic. Organic huswa-inodyiswa ghee inoita yakakwana 1: 1 ine hutano kuchinjana kune mamwe mafuta ekubikisa mukubika kwako, kumhanyisa-kukacha uye nezvimwe. Inogona kunge isiri superfood, asi kushinga kwayo, nutty flavour inoita basa rakakura rekuburitsa zvakanakisa mune zvimwe zvikafu zvine hutano.