I-Ghee, eyaziwa nangokuthi ibhotela elicacisiwe, ibilokhu iyisisekelo ekuphekeni kwamaNdiya amakhulu eminyaka. Iyingxenye ebalulekile yomuthi wendabuko we-Ayurvedic, ogxile kakhulu emandleni nasekugayeni ukudla. Nakuba ingavumelani ngaso sonke isikhathi nesayensi yaseNtshonalanga, i-Ayurveda isineminyaka eyinkulungwane ikhona futhi ifuna ukusetshenziswa okuningi kwezokwelapha kwe-ghee.
Eminyakeni yamuva nje, i-ghee isithandwa kakhulu ekudleni kwe-keto kanye ne-paleo njengokudla okufanele isimo se-superfood. Nakuba kunezizathu eziningi zokwengeza i-ghee ku-arsenal yakho yasekhishini, kubalulekile ukwazi amaqiniso futhi ungathatheki nge-hype. I-Ghee inenani lezinto ezikhuthaza impilo, kodwa ayiyona inhlamvu yomlingo.
Okuqukethwe
Umlando othakazelisayo webhotela leghee
I-Ghee isinesikhathi eside ikhona. Ukuthi isikhathi esingakanani ngempela akuqinisekwa, njengoba ukusungulwa kwayo kwandulela ukusungulwa kwephepha nokubhala. Igama ngokwalo livela egameni lesiSanskrit elisho ibhotela elicacisiwe.
Nakuba ijabulela ukuthandwa eminyakeni yamuva nje e-United States, yashiwo ekuqaleni kuka-1.831 endabeni emfushane ka-Edgar Allan Poe futhi futhi encwadini yokupheka ka-1.863.
Lesi simangaliso sasendulo sibone ukwanda kwesidingo ngokulingana nokwehla kwe-fatphobia. Njengoba ubufakazi obengeziwe bukhomba emiphumeleni eyingozi yokudla okunamafutha aphansi nokudla okungenawo amafutha, futhi ngokuphambene, ukuthi ukudla okunamafutha amahle kungaba kuhle kanjani empilweni yakho, i-ghee iye yathandwa kakhulu.
I-Ghee wuhlobo lwebhotela elicacisiwe. Ukucacisa ibhotela kuyinqubo yokushisisa ibhotela ukuvumela okuqinile kobisi (ushukela kanye namaprotheni) kanye namanzi ukuba kuhlukane namafutha obisi. Ubisi oluqinile luyasuswa bese amanzi ayahwamuka, ashiye amanoni.
Inqubo yokwenza i-ghee ihilela ukuchayeka isikhathi eside ekushiseni, okwenza i-caramelizes ubisi oluqinile futhi inikeze ukunambitheka okugqamile kwe-nutty ku-ghee ngaphambi kokuba kukhishwe. Cishe awekho amanzi asele ku-ghee uma inqubo yokucacisa isiqediwe. Inweba impilo yeshelufu futhi iyenze izinze ekamelweni lokushisa.
I-Ghee inokunambitheka okuqinile okwaziwayo izitsha eziningi zaseNdiya naseMpumalanga Ephakathi.
I-Ghee Butter Nutrition
I-Ghee yenziwe namafutha ngokuphelele, ngakho okuqukethwe kwemisoco ngeke kulingane nokudla okuphezulu njenge-kale, ukwatapheya, noma impande yesilimo esidliwayo esinamagatsha anamanzi. Lokho akusho ukuthi i-ghee ayinazo izingxenye ezibalulekile eziyinzuzo empilweni yakho. Eqinisweni, inothile ngenhlanganisela ebizwa nge-conjugated linoleic acid (CLA) kanye novithamini A.
Nakhu ukuhlukaniswa komsoco kwesipuni esingu-1 se-ghee ( 1 ):
- Amakhalori ayi-112
- 0 g ama-carbohydrate.
- 12,73 g amafutha.
- 0 g amaprotheni.
- 0g fiber.
- 393 IU kavithamini A (8% DV).
- 0,36 mcg kavithamini E (2% DV).
- 1,1 mcg kavithamini K (1% DV).
Futhi, ukuwohloka komsoco kwala mafutha akukhangisi, kodwa i-ghee inikeza enye indlela engcono kuwoyela wakho wokupheka ojwayelekile. Ayizinzile eshalofini futhi akwenzeki ukuthi idleke ngaphambi kokusetshenziswa, inentuthu ephezulu kunamafutha amaningi okupheka, futhi imnandi.
Ingabe ibhotela leghee lilungele impilo yamathambo?
Izihloko eziningi eziku-inthanethi ziziqhayisa ngokuthi i-ghee ilungele impilo yamathambo ngoba inovithamini K2. Lokhu akunjalo ngokwemibandela engokoqobo.
Amagremu ayikhulu e-ghee aqukethe ama-micrograms angu-8,6 kavithamini K2, okungamaphesenti angu-11 yenani elinconywayo lansuku zonke (RDV). Kodwa amagremu ayi-100 yi-ghee eningi, cishe uhhafu wenkomishi, futhi usayizi wokupha onconywayo awukho ngaphezu kwesipuni. Kuzodingeka udle izipuni eziyi-8 ze-ghee ukuze ufinyelele lezi zinombolo ukuze uthole uvithamini K2. Ukunikezwa okujwayelekile kwe-ghee kuzophatha u-1% we-RDV yakho ye-vitamin K2.
Njengoba i-International Osteoporosis Foundation ibika ukuthi izigidi ezingu-8,9 ze-osteoporosis fracture zenzeka minyaka yonke emhlabeni wonke, ukubika kabi ukuthi ukudla kuyilungele impilo yamathambo kubonakala kungenangqondo.
I-Vitamin K2 ilungele inhliziyo nempilo yamathambo ngoba ithatha i-calcium emithanjeni futhi iqinise amathambo ngayo, idale amathambo aqinile esikhundleni semithambo eqinile. Kodwa akekho uvithamini K owanele ekudleni okunempilo kwansuku zonke kwe-ghee ukufakazela isimangalo sokuthi uwukudla okunovithamini K.
Kodwa-ke, i-ghee ingamafutha okupheka anempilo futhi uvithamini K ungamafutha ancibilikayo. Ukusebenzisa i-ghee ukupheka ukudla okunovithamini K okucebile njenge-kale, i-broccoli, nesipinashi kuzokusiza uthole uvithamini K omdingayo ukuze uthole impilo yenhliziyo nempilo yesikhathi eside.
Kafushane, i-ghee ngokwayo ayilungele impilo yamathambo, kodwa ingamafutha amahle okupheka ukudla okukhona.
Ingabe ibhotela leghee ligcwele amavithamini ancibilikayo?
Kunamavithamini ama-4 ancibilikayo kumafutha: A, D, E no-K. I-Vitamin D yivithamini yokukhanya kwelanga ekhiqizwa isikhumba ngesikhathi sokuchayeka elangeni. Ibe isicushwa esibindini ukuze isize ngemisebenzi engaphezu kuka-200. Ungathola inani elilinganiselwe likavithamini D ekudleni okufana namakhowe kanye nokudla okuqinisiwe njengobisi ( 2 ).
I-Vitamin A itholakala kakhulu esibindini sezilwane, ushizi, nemifino enemibala efana ne-squash yasebusika, ama-yam, i-kale, ne-Swiss chard. I-Vitamin E igcwele amantongomane, imbewu, nezilwane eziningi zasolwandle ezidliwayo, kuyilapho u-vitamin K utholakala ikakhulukazi emifino enamaqabunga, ubhontshisi wesoya, nemifino ye-cruciferous efana nemifino ye-collard, i-collard greens, ne-broccoli ( 3 ) ( 4 ) ( 5 ).
Awuboni i-ghee noma kuphi kulezi zinhlu. Isipuni esisodwa se-ghee siqukethe u-8% wamanani anconyiwe nsuku zonke kavithamini A, u-2% kavithamini E kanye no-1% kavithamini K. Lawa amanani amaminithi futhi akufanelekile ukukhuphula i-ghee esimweni sokudla okuphezulu. I-Ghee ishintshaniswa kakhulu namafutha angenampilo, futhi amafutha aku-ghee angasiza ngokumuncwa amavithamini ancibilikayo atholakala ekudleni okucebile kulawo mavithamini.
I-Ghee iwuwoyela omuhle kakhulu wokupheka ukudla okunothe ngamavithamini ancibilikayo, kodwa ayinawo anele lawo mavithamini wodwa ukuze iwabhale endlini.
Ingabe i-Ghee inokuqukethwe kwe-butyrate?
Ibhotela elidliwe ngotshani, eliqediwe liqukethe i-butyrate, eyaziwa nangokuthi i-butyric acid. I-Butyrate iyinhlanganisela ekhonjiswe ukuthi inenqwaba yezinzuzo zezempilo kusukela ekunikezeni amandla okukhethekile kumaseli ekholoni kuya ekuqiniseni impilo yamathumbu, ivimbele umdlavuza, futhi ithuthukise ukuzwela kwe-insulin.
I-Butyrate yinhle, futhi ungayithola kubhotela elifunzwe utshani, kodwa abukho ubufakazi besayensi bokuthi iku-ghee. Ama-blogger we-Keto kanye ne-paleo angase azimisele ukuthatha isinyathelo sokuthi uma ibhotela belinayo ngaphambi kokucubungula, i-ghee kufanele ibe nayo ngemva kwalokho. Kodwa inqubo yokushisa ende ingase ilimaze i-butyrate.
Ngezansi: Abukho ubufakazi bokuthi i-ghee iqukethe i-butyrate. Uma ufuna i-butyrate, khetha ibhotela elidla utshani.
Izinzuzo ezi-4 zezempilo ezisemthethweni zebhotela le-ghee
Nazi izinzuzo zezempilo ezine ezivela ku-ghee.
#eyodwa. i-conjugated linoleic acid
I-Ghee iqukethe i-conjugated linoleic acid (CLA), eye yaxhunyaniswa nempilo yenhliziyo ethuthukisiwe, kanye nokulawulwa kwesisindo noshukela wegazi, phakathi kwezinye izinzuzo zezempilo.
Ucwaningo lukhomba indima ye-CLA ekulawuleni ushukela wegazi kanye nekhono layo lokunciphisa ukugxila kwe-adiponectin, okubuye kwenyuse ukuzwela kwe-insulin. Lokhu akusizi nje kuphela ngokulawula ushukela wegazi, kodwa futhi kusiza ngemiphumela eyingozi kakhulu efana nesifo sikashukela sohlobo 2, i-metabolic syndrome, nokukhuluphala.
I-Conjugated linoleic acid itholwe yandisa isisindo somzimba omncane (imisipha) ngenkathi inciphisa izicubu zamafutha kubantu abakhuluphele ngokushintsha i-testosterone emzimbeni. Ucwaningo oluncane lwango-2.017 i-CLA luthuthukise ukusebenza kubasubathi bebanga elide ngokuvikela ukukhathala isikhathi eside kune-placebo ( 6 ).
Ucwaningo lwezilwane oluthembisayo olushicilelwe ngoMashi 2.018 lubonise ukuthi i-CLA ijovwe emalungeni alimele ahlotshaniswa nokuncipha kokuwohloka koqwanga kanye nokwanda kokuvuselelwa koqwanga. Lokhu kusekelwe esiqiwini sobufakazi bokuthi i-CLA inciphisa ukuvuvukala.
#ezimbili. izinga eliphezulu lentuthu
I-Ghee inephuzu lentuthu eliphakeme kakhulu kunebhotela. Iphuzu lentuthu izinga lokushisa eliphakeme kakhulu amafutha angafinyelela kulo ngaphambi kokuba ama-acid awo anamafutha akhiphe i-oxidize, enze ama-free radicals ayingozi kanye nokunambitheka okubi, okushile.
Okunye ukudla okumnandi kakhulu okuphekwe emazingeni okushisa aphezulu ukuze kukhiqizwe umkhiqizo ocwebile, okunikeza i-ghee unqenqema phezu kwebhotela kanye nenqwaba yamanye amafutha okupheka. I-Ghee inezinga eliphezulu lentuthu engu-485 degrees, kuyilapho ibhotela lingu-175º C/350º F. Ukwazi lokhu kungasiza ukukugqugquzela ukuthi usuke kumafutha emifino uye ku-ghee.
Sekuyiminyaka, izeluleko zokudla okunomsoco kube ukugwema amafutha ezilwane namanye amafutha agcwele njengamafutha kakhukhunathi ngokuthanda amafutha emifino afana ummbila, i-canola y isoya. Kodwa amafutha amaningi emifino emakethe enziwa ezitshalweni ezishintshwe izakhi, acutshungulwe ngokweqile, futhi afakwe emabhodleleni ezitsheni ezicacile eziholela emonakalweni omncane ngaphambi kokuba afinyelele inqola yakho yegrosa. Futhi, lapho la mafutha engezwa emkhiqizweni wokudla, ngokuvamile aba yi-hydrogenated kancane, akhiqize amafutha angenampilo.
Ngokufaka i-ghee esikhundleni samafutha emifino, kungakhathaliseki ukuthi upheka inyama, u-sautéing imifino, noma ukubhaka ama-dessert, ugwema umonakalo ongenziwa ngamafutha emifino empilweni yakho.
#3. Kwenza ukudla okunempilo kube lula futhi kube mnandi
Ngenxa yendlela i-ghee elungiswa ngayo, izinzile ekamelweni lokushisa kanye nesikhathi eside. Isikhathi esiqondile sincike kumkhiqizo noma indlela yokulungiselela. Sekushiwo lokho, ungayigcina ekhabetheni noma kukhawunta futhi ungakhathazeki ngokuthi izophela ngokushesha.
Hlanganisa isitoreji esilula kanye nempilo ende yeshalofu ne-flavour ecebile, yamantongomane agqamisa noma yini oyiphekayo, futhi unomkhiqizo ozokusiza wengeze ukudla okunempilo okwengeziwe ekudleni kwakho. Kungenzeka kakhulu ukuthi udle ukudla okunempilo uma nakho kumnandi, akunjalo?
Ukunambitheka kwe-nutty kuzonikeza imifino yakho ukunambitheka kwe-flavour, futhi amafutha azokusiza ukuthi uhlale ugcwele isikhathi eside. Ngenxa yalesi sizathu, i-ghee ingamafutha amahle kakhulu okupheka.
#4. ukulahlekelwa isisindo okunempilo
Njengoba kushiwo, amafutha asiza ukukugcina ugcwele isikhathi eside ngokwehlisa isibalo sakho sekhalori futhi asize ukunqanda izifiso. Kodwa kukhona okwengeziwe endabeni nge-ghee nokuncipha kwesisindo okunempilo.
I-conjugated linoleic acid etholakala kubhotela yeghee isiza ngokulawula ushukela wegazi ngokuzwela kwe-insulin. Kuyasiza futhi ukwakheka komzimba kubantu abakhuluphele ngokushintshashintsha kwe-testosterone. Ukwengeza, i-CLA yehlisa ukuvuvukala, enye yezimbangela ezinkulu kubhubhane lokukhuluphala ( 7 ) ( 8 ).
Kodwa kunendlela yesithathu lapho i-ghee isiza ngayo ekunciphiseni isisindo. I-Gee iqukethe i-triglycerides iketango eliphakathi (MCT) njengalezo ezitholakala kumafutha kakhukhunathi. Amafutha e-Medium-chain fatty acids atholwe ehlisa isisindo somzimba, isiyingi sokhalo (ama-intshi azungeze ukhalo), kanye nesamba samafutha kanye ne-visceral adiposity (amafutha esisu ajulile, anenkani), konke okwengeza ekuncipheni kwesisindo esinempilo.
I-Ghee ishaya ukwehla kwesisindo ngokuphindwe kathathu kwezinzuzo zezempilo kuyilapho yenza okunye ukudla okunempilo kunambitheke kakhudlwana.
Indlela yokuthenga nokugcina ibhotela leghee
Azikho izifundo zokuphepha ezenziwe nge-ghee eyenziwe ngezinkomo ezanikezwa amahomoni okwenziwa nama-antibiotics, ngakho ukubheja kwakho okuphephile ukukhetha i-organic, i-ghee edla utshani. Kugcine ekamelweni lokushisa, kungaba esiqandisini noma ku-pantry yakho.
I-Ghee Butter Safety Concers
I-Ghee ayiyona i-vegan njengoba yenziwa ngebhotela. Labo abanamathela ekudleni kwe-vegan bangathola ama-MCT abo emafutheni kakhukhunathi esikhundleni salokho, okuyisisekelo se-vegan noma i-ghee yemifino.
I-Ghee ayikona ukudla okungenabisi. Ngenkathi inqubo yokukhiqiza i-ghee isusa iningi le-casein ne-lactose (izinto ezimbili ezibalulekile ezingezwani nazo imikhiqizo yobisi), asikho isiqinisekiso sokuthi iminonjana ngeke isale. Uma une-casein noma i-lactose engabekezeleli noma ezwela, kungase kudingeke uzame ukubona ukuthi unokusabela yini. Kodwa-ke, uma unokungezwani komzimba ngokuphelele, kungcono kakhulu ukukugwema.
Njenganoma yini, kungenzeka ukuba nento enhle kakhulu. Gcina ukudla kwakho kwe-ghee njengoba kuphezulu kakhulu ngama-kilojoule. Ukusetshenziswa ngokweqile kwe-ghee, noma noma yimaphi amafutha, akugcini nje ngokulahla izinzuzo zezempilo, kodwa kuzoholela ku-steatorrhea, efana nesifo sohudo kodwa indle exekethile ngenxa yamafutha amaningi, kunamanzi.
Iqiniso ngebhotela leghee
Manje njengoba usuqonda izinzuzo zeqiniso zezempilo ze-ghee, ungazizwa ujabule ngokuyengeza ohlelweni lwakho lokudla kwe-ketogenic. I-organic ghee efunzwa utshani yenza ukushintshana okunempilo okungu-1:1 kwamanye amafutha okupheka ekubhakeni kwakho, ukuthosa nokunye okwengeziwe. Kungase kungabi ukudla okuyi-superfood, kodwa ukunambitheka kwayo okunesibindi, okunamantongomane kwenza umsebenzi omuhle kakhulu wokukhipha okungcono kakhulu kokunye ukudla okunempilo.