Ioyile yombona yenye yeoyile ezininzi onokukhetha kuzo. Uluhlu olude lubandakanya ioyile yomnquma, ioyile yekhokhonathi, ioyile ye-canola, njl.
Apha sichaza yonke into oyifunayo kufuneka uyazi ngeoyile yombona, kubandakanya izibonelelo kunye nezinto ezingalunganga:
Yintoni na?
Ioli yombona ithathwa njengamafutha asempilweni. Ukuyifumana, intsholongwane yombona iyafuneka. Ukucinezelwa okubandayo kubangela ioyile yombona engcono kunangexesha lokungenelela kobushushu kwinkqubo yemveliso.
Ubukho bayo buxhaphakile kushishino lokutya, Ewusebenzisa ukulungiselela iigargarines kunye nokutya okuthosiweyo kuba inezibonelelo ezithile ngaphezulu kwezinye ioyile, kubandakanya indawo ephezulu yomsi.
Propiedades
Olu hlobo lweoyile lunamafutha e-monounsaturated, polyunsaturated kunye ne-antioxidant. Oku kulandelayo zizibonelelo abazimeleyo.
Amafutha asempilweni
I-monounsaturated fatty acids yayo ikwabizwa ngokuba zii-MUFAs luncedo ekusebenzeni kwentliziyo efanelekileyo. Kwaye kukuba ii-MUFA zinegalelo ekunciphiseni i-cholesterol ye-LDL, enoxanduva lokuqina kwemithambo kunye nengozi eyonyukayo yeengxaki ezinxulumene nentliziyo.
Nangona kunjalo, ii-acid ezinamafutha ezinobukho obuphezulu kwioyile yombona ziyi-polyunsaturated. Ii-PUFA zikwazinzisa i-cholesterol kwaye zikhusela intliziyo. Kwi-polyunsaturated fatty acids yale oyile i-omega 6 kunye nobuncinci bayo, kufunyenwe i-omega 3. Njengokuba umzimba womntu ungenako ukuzenza, zithathwa njengenxalenye ebalulekileyo yayo nayiphi na indlela yokutya esempilweni efanele ityuwa yayo. Zilungile kwingqondo kunye nokunciphisa ukudumba phakathi kwezinye izinto.
Antioxidants
Ukutyeba kwawo kwi-vitamin E kunika ioyile yombona isiphumo sokulwa ne-antioxidant. I-Vitamin E inceda ukukhusela iiseli kwii-radicals zasimahla. Kwimeko yokungabikho kwee-antioxidants, ezi zinto ziyingozi kuya kuba lula ukubangela izifo ezininzi, kubandakanya iintlobo ezithile zomhlaza.
Kwipunipoon yeoyile yengqolowa Iipesenti ezili-15 zesibonelelo semihla ngemihla esicetyiswayo se-vitamin E. Inani lemihla ngemihla elicetyiswayo ukusuka kwi-14 ye-15 mg. Eli nani linyuka liye kwi-19 xa kufikwa kumba wokuncancisa abasetyhini.
Ioli yombona kunye nobuhle
Ioyile zihlala zinxulunyaniswa nobuhle, kunye neeoyile zombona azikho ngaphandle. Imeko yesikhumba inokuphucuka kunye nokusetyenziswa kweoyile yombona, nokuba ungayongeza ekudleni okanye uyiphulule ngqo kulusu.
Ukuqaqamba kunye nokulawulwa kweenwele kukwadlala indima ebaluleke kakhulu kubuhle babantu. Ioyile yombona iya kukunceda ufumane olona hlobo lubalaseleyo lweenwele zakho, ezinegalelo kuzo gcina iinwele zondliwe ngokufanelekileyo kwaye zifakwe amanzi.
Iingcali ezininzi zijonga ukuba ioyile yombona inokuba mbi xa isetyenziselwa ukuqhotsa okanye ukupheka, yiyo loo nto kuphela Sebenzisa okuluhlaza kwaye usebenzise kulusu okanye kwiinwele ukuze wonwabe ngcono.
Ukungancedi kweoyile yombona
Ioli yombona iphezulu kakhulu kwiikhalori. Ngokunjalo, iingcali ezininzi zifumanisa ukuba umxholo weoli weplununsaturated uyingxaki, kunye nohlobo lombona oluqhele ukusetyenziswa kwimveliso.
Malunga neekhalori ezili-125 zifunyenwe kwisipuni esinye. Ngesi sizathu kungumbono olungileyo ukuba uyisebenzise ngokumodareyitha kwaye ungongezi ngaphezulu kunokuba kunyanzelekile. Isicwangciso esihlala sisebenza ukwenzela ukuba iikhalori kunye namafutha angaqokeleli emzimbeni ngokukhawuleza Sebenzisa icephe endaweni yokugalela ngqo kwibhotile okanye kwisitya.
Umngcipheko womhlaza unokunyuswa xa ioyile yengqolowa esulungekisiweyo isetyenziselwa ukupheka. Umxholo wayo kwi-omega 6 ye-fatty acids iphezulu, ngelixa i-omega 3 fatty acids ingu-zero. Ukutya kwindawo apho kukho Ukungalingani kwi-omega 6 / omega 3 ratio kudityaniswe neentlobo ezithile zomhlaza, kunye nokwanda komngcipheko wezifo ezingapheliyo.
Enye into ekufuneka uyigcinile engqondweni yile Uninzi lwabavelisi beoyile yombona basebenzisa umbona oguqulwe ngokwendalo. Iingcali zilumkisa ngelithi ukusetyenziswa kolu hlobo lombona (oluntsha kwindlela otya ngayo) kunokuba yingozi empilweni. Uphando olungakumbi luyafuneka ukumisela iziphumo zalo zexesha elifutshane kunye nezexesha elide.
Ixabiso
Kuyenzeka ukuba ufumane ioyile yombona esezibhotileni. Ixabiso leoyile yengqolowa esulungekileyo lifikeleleka kakhulu. Ngokubanzi kuyafuneka ukuba uhlawule malunga nee-euro ezimbini kwilitha nganye. Ezinye iimveliso zinokubiza ixabiso eliphantsi, zimi ngezantsi kwe-2 euro ngeyure nganye.
Iintlobo ze-Organic zinexabiso eliphezulu. Njengazo zonke iimveliso zolu hlobo, ukuba ukhetha ioyile yombona ye-organic, kuya kufuneka uye kwiivenkile zemveliso yendalo (zinokubakho ngokwasemzimbeni nakwi-Intanethi) kwaye utyale imali encinci, nangona ingeninzi. Kule meko ixabiso lijikeleze i-euro ezingama-7 kwilitha nganye.