Ibhotolo yeGhee (Ibhotolo ecacisiweyo): I-Superfood yokwenyani okanye iTotal Hoax?

I-Ghee, eyaziwa ngokuba yibhotela ecacileyo, ibiyeyona nto iphambili ekuphekeni kwamaNdiya kangangeenkulungwane. Iyinxalenye ephambili yeyeza zendabuko ze-Ayurvedic, ezigxile kakhulu kumandla kunye nokugaya. Nangona ingasoloko ihambelana nesayensi yaseNtshona, i-Ayurveda ibikho kangangamawaka eminyaka kwaye ibango losetyenziso lwezonyango lweghee.

Kwiminyaka yakutshanje, i-ghee iye yaduma kwi-keto kunye ne-paleo yokutya njengokutya okufanelwe iwonga lokutya okuphezulu. Nangona kukho izizathu ezininzi zokongeza i-ghee kwi-arsenal yakho yasekhitshini, kubalulekile ukwazi iinyani kwaye ungathabatheki yi-hype. I-Ghee inenani leempawu zokukhuthaza impilo, kodwa ayisiyombumbulu yomlingo.

Imbali enomdla yebhotolo yeghee

I-Ghee ikhona ixesha elide. Ukuthi kanye ixesha elide kangakanani akuqinisekanga, njengoko ukuveliswa kwayo kwandulela ukuveliswa kwephepha nokubhala. Igama ngokwalo livela kwigama lesiSanskrit elithetha ibhotolo ecacisiweyo.

Nangona ukonwabela ukuthandwa kwiminyaka yakutshanje e-United States, yakhankanywa kwangoko ngo-1.831 kwibali elifutshane ngu-Edgar Allan Poe kwaye kwakhona kwincwadi yokupheka ka-1.863.

Lo mmangaliso wakudala ubone ukonyuka kwemfuno ngokulinganayo nokwehla kwe-fatphobia. Njengoko ubungqina obuninzi bubonisa imiphumo eyingozi yokutya okunamafutha aphantsi kunye ne-fat-free, kwaye ngokuchaseneyo, indlela ukutya okunamafutha aphezulu kunokuba kuhle kwimpilo yakho, i-ghee iye yathandwa kakhulu.

I-Ghee luhlobo lwebhotela ecacileyo. Ukucacisa ibhotolo yinkqubo yokufudumeza ibhotolo ukuvumela izinto eziqinileyo zobisi (iswekile kunye neprotein) kunye namanzi ukuba zahlukane kumafutha obisi. Izinto eziqinileyo zobisi ziyacolwa aze amanzi abe ngumphunga, ashiye ngasemva amanqatha.

Inkqubo yokwenza ighee ibandakanya ukuvezwa kobushushu ixesha elide, nto leyo eyenza i-caramelizes ubisi oluqinileyo kwaye inike incasa ecacileyo ye-nutty kwi-ghee ngaphambi kokuba ihlulwe. Akukho manzi aseleyo kwighee nje ukuba inkqubo yokucacisa igqityiwe. Yandisa ubomi beshelufu kwaye iyenze izinze kubushushu begumbi.

IGhee inencasa ecacileyo eyomeleleyo ezitya ezininzi zaseMbindi Mpuma naseIndiya ezaziwa ngayo.

Isondlo seGhee yebhotolo

I-Ghee yenziwe ngamafutha ngokupheleleyo, ngoko umxholo wezondlo awuzukulingana nokutya okuphezulu okufana nekale, iiavokhado, okanye ingcambu yeseleri. Oko akuthethi ukuba ighee ayinazo izinto ezibalulekileyo eziluncedo kwimpilo yakho. Ngapha koko, ityebile kwikhompawundi ebizwa ngokuba yi-conjugated linoleic acid (CLA) kunye nevithamin A.

Nanku uqhekeko lwezondlo lwecephe eli-1 leghee ( ¹ ):

• Iikhalori ezingama-112.
• 0g carbs.
• 12,73 g amafutha.
• 0 g yeprotheni.
• 0g ifayibha.
• I-393 IU ye-vitamin A (8% DV).
• I-0,36 mcg ye-vitamin E (2% DV).
• I-1,1 mcg ye-vitamin K (1% DV).

Kwakhona, ukonakaliswa kwesondlo kwala mafutha akuniki mdla, kodwa ighee inika enye indlela engcono kwi-oyile yakho yokupheka ephakathi. Izinzile kwishelufu kwaye akunakufane kwenzeke ukuba ihambe phambi kokuba isetyenziswe, inendawo yomsi ephezulu kuneoyile ezininzi zokupheka, kwaye imnandi.

Ngaba ibhotolo yeghee ilungile kwimpilo yamathambo?

Amanqaku amaninzi kwi-intanethi aqhayisa ukuba ighee ilungile kwimpilo yamathambo kuba inevithamin K2. Oku akunjalo ngokwemigaqo ebonakalayo.

Ikhulu leegrem zeghee iqulethe i-8,6 micrograms ye-vitamin K2, eyi-11% yexabiso lemihla ngemihla elicetyiswayo (RDV). Kodwa i-100 grams ininzi yeghee, phantse isiqingatha sekomityi, kwaye ubungakanani obucetyiswayo bokukhonza abukho ngaphezu kwecephe. Kuya kufuneka utye amacephe asibhozo eghee ukufikelela kula manani evithamin K8. Ukutya okuqhelekileyo kweghee kuya kuthwala i-2% ye-RDV yakho ye-vitamin K1.

Nge-International Osteoporosis Foundation ingxelo yokuba i-8,9 yezigidi ze-osteoporosis fractures zenzeka kwihlabathi jikelele minyaka le, ingxelo ephosakeleyo yokuba ukutya kulungile kwimpilo yamathambo kubonakala kukungakhathali.

I-Vitamin K2 ilungile kwimpilo yentliziyo kunye nethambo kuba ithatha i-calcium kwi-arteries kwaye yomeleza ithambo ngayo, ukudala amathambo aqinileyo endaweni yemithambo eqinile. Kodwa akukho vithamin K yaneleyo kwimpilo yemihla ngemihla yokutya kweghee ukungqina ibango lokuba kukutya okutyebileyo kwevithamin K.

Nangona kunjalo, ighee ngamafutha okupheka okunempilo kwaye ivithamin K iyanyibilika ngamafutha. Ukusebenzisa ighee ukupheka ukutya okutyebileyo kwevithamin K njenge kale, broccoli, kunye nesipinatshi kuya kukunceda ufumane ivithamin K oyifunayo kwintliziyo yexesha elide kunye nempilo yamathambo.

Ngamafutshane, ighee ngokwayo ayilunganga kwimpilo yamathambo, kodwa inamafutha amahle okupheka ukutya okukhoyo.

Ngaba ibhotolo yeghee igcwele iivithamini ezinyibilikayo ngamafutha?

Kukho iivithamini ezi-4 ze-fat-soluble: A, D, E kunye no-K. I-Vitamin D yi-vitamin yelanga eveliswa lusu ngexesha lokukhanya kwelanga. Ithi ke isebenze esibindini ukuze incede ngemisebenzi engaphezu kwama-200. Unokufumana inani elilinganiselweyo levithamin D ekutyeni okufana namakhowa kunye nokutya okuqinisiweyo njengobisi ( ² ).

I-Vitamin A ininzi kakhulu kwisibindi sezilwanyana, itshizi, kunye nemifuno enemibala efana ne-squash yasebusika, iiyam, i-kale, kunye ne-Swiss chard. I-Vitamin E ininzi kwiindongomane, imbewu, kunye nezidalwa ezininzi zaselwandle ezidliwayo, ngelixa i-vitamin K ifumaneka ngokuyinhloko kwimifuno enamagqabi, iimbotyi zesoya, kunye nemifuno ye-cruciferous efana ne-collard greens, i-collard greens, kunye ne-broccoli. ³ ) ( ⁴ ) ( ⁵ ).

Awuyiboni ighee naphi na kolu luhlu. I-tablespoon enye ye-ghee iqulethe i-8% yexabiso lemihla ngemihla elicetyiswayo le-vitamin A, i-2% ye-vitamin E kunye ne-1% ye-vitamin K. Le yimilinganiselo yemizuzu kwaye ayifanelekanga ukuphakamisa i-ghee kwisimo se-superfood. IGhee lutshintshiselwano olukhulu lweeoyile ezingenampilo, kwaye amanqatha akwighee anokunceda ngokufunxa iivithamini ezinyibilikayo ezifumaneka kukutya okutyebileyo kwezo vitamin.

IGhee yioyile enkulu yokupheka ukutya okutyebileyo kwiivithamini ezinyibilikayo ngamafutha, kodwa ayinayo ngokwaneleyo loo vithamini ngokwayo ukuba ibhale malunga nendlu.

Ngaba iGhee inomxholo we-butyrate?

I-Grass-yondliwe, ibhotolo egqityiweyo iqulethe i-butyrate, eyaziwa ngokuba yi-butyric acid. I-Butyrate yikhompawundi ebonise ukuba inentaphane yeenzuzo zempilo ukusuka kunikezelo lwamandla olukhethekileyo kwiiseli zekholoni ukuya ekomelezeni impilo yamathumbu, ukuthintela umhlaza, kunye nokuphucula ubuntununtunu kwi-insulin.

Ibutyrate ilungile, kwaye ungayifumana kwibhotolo etyiswe ngengca, kodwa akukho bungqina besayensi bokuba ikwighee. Iiblogi ze-Keto kunye ne-paleo zinokuvuma ukutsiba ukuba ibhotolo yayinayo ngaphambi kokuba iqhutywe, i-ghee kufuneka ibe nayo emva koko. Kodwa inkqubo yokufudumeza ixesha elide inokulimaza i-butyrate.

Ngaphantsi: Akukho bungqina bokuba ighee iqulethe i-butyrate. Ukuba ufuna i-butyrate, khetha ibhotolo etyiswe ngengca.

Izibonelelo ezi-4 ezisemthethweni zezempilo zebhotolo yeghee

Nazi izibonelelo ezine zempilo ezivela kwighee.

#Nye. i-conjugated linoleic acids

I-Ghee iqulethe i-conjugated linoleic acid (CLA), edibaniswe nokuphucula impilo yentliziyo, kunye nobunzima kunye nokulawulwa kwe-glucose yegazi, phakathi kwezinye izibonelelo zempilo.

Uphando lukhomba indima ye-CLA kulawulo lweswekile yegazi kunye nokukwazi kwayo ukunciphisa i-adiponectin concentrations, ethi inyuse uvakalelo lwe-insulin. Oku akuncedi kuphela ekulawuleni i-glucose yegazi, kodwa inceda neziphumo ezinobungozi ezifana nohlobo lwe-2 yeswekile, i-metabolic syndrome, kunye nokukhuluphala.

I-Conjugated linoleic acid ifunyenwe yonyusa ubunzima bomzimba (izihlunu) ngelixa iyancipha izicubu ezinamafutha kubantu abatyebe kakhulu ngokuguqula i-testosterone emzimbeni. Uphononongo oluncinci lwe-2.017 i-CLA iphucule ukusebenza kwiimbaleki ezide ngokuthintela ukudinwa ixesha elide kune-placebo ( ⁶ ).

Uphononongo lwezilwanyana oluthembisayo olupapashwe ngo-Matshi 2.018 lubonise ukuba i-CLA injected kumalungu awonzakeleyo ahambelana nokuhla kwe-cartilage degradation kunye nokwanda kokuvuselelwa kwe-cartilage. Oku kusekelwe kubungqina bobungqina bokuba i-CLA inciphisa ukudumba.

#Mbini. indawo ephezulu yomsi

IGhee inendawo yomsi ephezulu kakhulu kunebhotolo. Indawo yomsi lelona qondo lobushushu liphezulu amafutha anokufikelela kulo phambi kokuba i-acids enamafutha ayo i-oxidize, idala iiradicals zasimahla eziyingozi kunye nencasa embi, etshileyo.

Okunye ukutya okunencasa kuphekwe kumaqondo obushushu aphezulu ukuvelisa imveliso crispy ekupheleni, ukunika ighee edge phezu ibhotolo kunye nentaphane yezinye ioyile zokupheka. I-Ghee inomsi ophezulu we-485 degrees, ngelixa ibhotela yi-175º C / 350º F. Ukwazi oku kungakunceda ukuba utshintshe kwi-oyile yemifuno uye kwi-ghee.

Kangangeminyaka, ingcebiso ngezondlo ibikukunqanda amanqatha ezilwanyana kunye namanye amanqatha agcweleyo njengeoyile yekhokhonathi ngokuthanda ioyile yemifuno efana umbona, i-canola y i soya. Kodwa uninzi lweeoyile zemifuno emarikeni zenziwe kwizityalo eziguqulwe ngokwemfuza, zicutshungulwa kakhulu, kwaye zifakwe ebhotileni kwizikhongozeli ezicacileyo ezikhokelela kumonakalo omncinci kwakudala ngaphambi kokuba zifike kwinqwelo yakho yegrosari. Kwakhona, xa ezi oyile zongezwa kwimveliso yokutya, zidla ngokuba yi-hydrogenated, zivelisa amafutha angenampilo.

Ngokutshintsha ioyile yakho yemifuno nge ghee, nokuba upheka inyama, upheka imifuno, okanye ubhaka izimuncumuncu, uthintela umonakalo onokwenziwa yioyile yemifuno kwimpilo yakho.

#3. Yenza ukutya okunempilo kube lula kwaye kube nencasa

Ngenxa yendlela ighee elungiswa ngayo, izinzile kwiqondo lokushisa kunye nexesha elide. Umzuzu ochanekileyo uxhomekeke kwimveliso okanye indlela yokulungiselela. Oko kwathiwa, ungayigcina kwikhabhinethi okanye kwi-counter kwaye ungakhathazeki malunga nokuba iyancipha ngokukhawuleza.

Dibanisa ugcino olulula kunye nobomi beshelufa obude kunye nencasa etyebileyo, enencasa ye-nutty egxininisa nantoni na oyiphekayo, kwaye unemveliso eya kukunceda wongeze ukutya okunempilo ngakumbi ekutyeni kwakho. Unokwenzeka kakhulu ukuba utye ukutya okunempilo ukuba kumnandi, akunjalo?

I-flavour nutty iya kunika imifuno yakho i-flavour boost, kwaye amanqatha aya kukunceda uhlale ugcwele ixesha elide. Ngenxa yesi sizathu, ighee yeyona nto ibalaseleyo yokupheka.

#4. ukwehla kobunzima obunempilo

Njengoko kukhankanyiwe, amanqatha akunceda ukuba uhlale ugcwele ixesha elide ngokunciphisa inani lekhalori kunye nokunceda ukunqanda iminqweno. Kodwa kukho okungakumbi ebalini ngeghee kunye nokwehla kobunzima obunempilo.

I-conjugated linoleic acid efumaneka kwibhotolo yeghee inceda ekulawuleni iswekile yegazi ngovelwano lwe-insulin. Ikwanceda ukubunjwa komzimba kubantu abatyebe kakhulu ngokumodareyitha kwe testosterone. Ukongeza, i-CLA inciphisa ukudumba, enye yezona zinto zibangela ubhubhani wokutyeba kakhulu ( ⁷ ) ( ⁸ ).

Kodwa kukho indlela yesithathu yokuba ighee inceda ekunciphiseni ubunzima. I-Ghee ine-triglycerides ikhonkco eliphakathi (MCT) njengazo zifunyenwe kwioli yekhokhonathi. Amafutha e-acids aphakathi afunyenwe enciphisa ubunzima bomzimba, umjikelezo wesinqe (ii-intshi ezijikeleze esinqeni), kunye namafutha apheleleyo kunye ne-visceral adiposity (amafutha anzulu, anenkani yesisu), zonke ezongeza ekulahlekeni kobunzima obunempilo.

I-Ghee ibetha ukwehla kobunzima nge-whammy ephindwe kathathu yezibonelelo zempilo ngelixa isenza okunye ukutya okunempilo kunambitheka ngakumbi.

Indlela yokuthenga nokugcina ibhotolo yeghee

Akukho zifundo zokhuseleko ezenziwayo kwi-ghee eyenziwe kwiinkomo ezinikwe iihomoni ezenziweyo kunye ne-antibiotics, ngoko ukubheja kwakho okukhuselekileyo kukukhetha i-organic, i-ghee etyiswe ngengca. Yigcine kwiqondo lokushisa, nokuba kwifriji okanye kwi-pantry yakho.

Iinkxalabo zoKhuseleko lweGhee

I-Ghee ayiyo vegan njengoko yenziwe ngebhotolo. Abo babambelela kwi-vegan yokutya banokufumana ii-MCTs zabo kwi-coconut oil endaweni yoko, esisiseko se-vegan okanye i-ghee yemifuno.

I-Ghee ayikokutya okungenalo ubisi. Ngelixa inkqubo yokuvelisa i-ghee isusa uninzi lwe-casein kunye ne-lactose (ezona zinto zimbini zinokuthi zingabikho emzimbeni iimveliso zobisi), akukho siqinisekiso sokuba umkhondo awuyi kuhlala. Ukuba i-casein okanye i-lactose ayinyamezeli okanye inovelwano, kunokuba kufanelekile ukuba uzame ukubona ukuba uyasabela na. Nangona kunjalo, ukuba une-allergies epheleleyo, kungcono ukuyinqanda.

Njengayo nayiphi na into, kunokwenzeka ukuba ube nento eninzi kakhulu. Gcina ukutya kwakho kweghee kujonge njengoko iphezulu kakhulu kwiikhalori. Ukusetyenziswa ngokugqithisileyo kwe-ghee, okanye nawaphi na amanqatha, akuchazi nje kuphela izibonelelo zempilo, kodwa kuya kukhokelela kwi-steatorrhea, efana ne-diarrhea kodwa izitulo ezikhululekileyo ngenxa yamafutha amaninzi, kunokuba amanzi.

Inyani ngebhotolo yeghee

Ngoku ukuba uyaziqonda iingenelo zezempilo eziyinyaniso zeghee, unokuziva ulungile ngokuyongeza kwisicwangciso sakho sokutya se-ketogenic. Ighee etyiswe ngengca ephilayo yenza i-1: 1 yokutshintsha okusempilweni kwezinye iioyile zokupheka ekubhakeni kwakho, ukuqhotsa nokunye. Isenokungabi yi-superfood, kodwa incasa yayo enesibindi, ye-nutty yenza umsebenzi omkhulu wokukhupha okona kulungileyo kokunye ukutya okunempilo.