Man zaitun da Lemun tsami: fa'idodi, amfani, da girke-girke
Gabatarwa
Man zaitun da lemun tsami abinci ne a dakunan dafa abinci a duk faɗin duniya, waɗanda ake ba su daraja ba kawai don dandano na musamman ba har ma da fa'idodin kiwon lafiya masu ban sha'awa. Lokacin da aka haɗa su, waɗannan sinadaran suna haifar da duo mai ƙarfi wanda ke haɓaka dandano da abinci mai gina jiki. Wannan labarin yana zurfafa cikin fa'idodin kiwon lafiya na man zaitun da lemun tsami, yana bincika tasirin haɗin gwiwa, kuma yana ba da shawarwari masu amfani da girke-girke don haɗa su cikin abincinku.
Amfanin Man Zaitun Lafiya
Bayanan Gina Jiki
Man zaitun, musamman man zaitun (EVOO), yana da wadata a cikin kitse guda ɗaya, waɗanda ake ɗaukan kitse masu lafiyan zuciya. Hakanan yana ƙunshe da wadatar antioxidants, gami da bitamin E da polyphenols. Waɗannan sinadarai suna ba da gudummawa ga matsayin man zaitun a matsayin ginshiƙi na abincin tekun Bahar Rum, wanda ya shahara saboda fa'idodin lafiyarsa.
Lafiyar Zuciya
Ɗaya daga cikin fa'idodin man zaitun da aka fi yin bikin shine ingantaccen tasirin sa akan lafiyar zuciya. Fat ɗin monounsaturated a cikin man zaitun yana taimakawa rage ƙarancin ƙarancin lipoprotein (LDL) cholesterol matakan, galibi ana kiransa "mummunan" cholesterol. Wannan na iya rage haɗarin cututtukan zuciya da bugun jini. Bugu da ƙari, an nuna polyphenols na man zaitun don rage kumburi da inganta aikin endothelial, yana kara tallafawa lafiyar zuciya.
Kayayyakin Anti-mai kumburi
Man zaitun ya ƙunshi oleocanthal, wani fili wanda ke da tasirin maganin kumburi irin na ibuprofen. Yin amfani da man zaitun na yau da kullum zai iya taimakawa wajen rage alamun kumburi a cikin jiki, wanda ke da amfani ga yanayi irin su arthritis da sauran cututtuka masu kumburi.
Lafiyar narkewar abinci
Man zaitun kuma yana da amfani ga tsarin narkewar abinci. An samo shi yana da sakamako mai laushi mai laushi, wanda zai iya taimakawa a cikin motsi na hanji na yau da kullum. Bugu da ƙari kuma, lafiyayyen kitse a cikin man zaitun na iya haɓaka sha na bitamin da abubuwan gina jiki masu narkewa mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai) da kuma abubuwan gina jiki, yana tallafa wa lafiyar jiki gaba ɗaya.
Lafiyar Fata
A antioxidant da moisturizing Properties na man zaitun sanya shi kyakkyawan zabi ga fata. Yana iya inganta elasticity na fata, rage alamun tsufa, da samar da ruwa. Vitamin E a cikin man zaitun yana kare fata daga lalacewar iskar oxygen, yana inganta bayyanar matasa.
Amfanin Lemun tsami
Bayanan Gina Jiki
Lemon 'ya'yan itace ne mai ƙarancin kalori cike da bitamin C, antioxidants, da fiber na abinci. Babban abun ciki na bitamin C yana ƙarfafa tsarin rigakafi kuma yana inganta lafiyar fata. Har ila yau, lemon tsami yana samar da nau'in flavonoids da phytonutrients masu taimakawa ga lafiyar su.
Tallafin Tsarin rigakafi
Vitamin C yana da mahimmanci ga aikin rigakafi. Yana taimakawa wajen samar da farin jini, wadanda suke da mahimmanci wajen yaki da cututtuka. Yin amfani da lemun tsami a kai a kai na iya taimakawa wajen kiyaye tsarin garkuwar jiki da kuma rage tsananin mura da wasu cututtuka.
Lafiyar narkewar abinci
Lemon yana taimakawa wajen narkewa ta hanyar kara samar da ruwan 'ya'yan itace masu narkewa da bile. Har ila yau yana da tasirin diuretic mai laushi, wanda zai iya taimakawa tare da detoxification da inganta narkewar abinci. Shan ruwan lemun tsami da safe hanya ce da ta shahara wajen fara tsarin narkewar abinci.
Lafiyar Fata
Vitamin C da ke cikin lemo na taka muhimmiyar rawa wajen samar da sinadarin collagen, wanda ke da muhimmanci wajen tabbatar da tsantsar fata da elasticity. Bugu da ƙari, magungunan antioxidants a cikin lemun tsami suna taimakawa wajen yaki da radicals kyauta, rage bayyanar wrinkles da kuma inganta yanayin fata gaba ɗaya.
Gudanar da Nauyi
Yawancin lokaci ana haɗa lemon tsami a cikin tsare-tsaren kula da nauyi saboda rawar da yake takawa a cikin metabolism da narkewa. Yawan acidity na lemun tsami zai iya taimakawa wajen sarrafa ci da rage sha'awar. Hakanan yana taimakawa a cikin tsarin detoxification, wanda zai iya taimakawa cikin asarar nauyi.
Hadin Amfanin Man Zaitun Da Lemo
Tasirin Haɗin kai
Idan aka hada man zaitun da lemun tsami suna kara wa juna fa'idar lafiyar juna. Lafiyayyen kitse da ke cikin man zaitun na taimaka wa jiki wajen sha bitamin da masu narkewa da kitse da ake samu a cikin lemo. Wannan haɗin gwiwa yana haɓaka fa'idodin kiwon lafiya na abubuwan sinadaran biyu, yana haɓaka lafiyar gaba ɗaya.
Antioxidant Power
Dukansu man zaitun da lemun tsami suna da wadata a cikin antioxidants, waɗanda ke taimakawa wajen magance damuwa da kuma kare kwayoyin halitta daga lalacewa. Abubuwan antioxidants a cikin man zaitun, irin su polyphenols, suna aiki tare da bitamin C da flavonoids a cikin lemun tsami don ba da kariya mai ƙarfi daga radicals kyauta.
Digestive da Detoxification
Hanyoyin Hada Man Zaitun da Lemo A Cikin Abincinku
Tufafi da miya
Ƙirƙirar riguna masu sauƙi da miya ita ce kyakkyawar hanya don haɗa man zaitun da lemun tsami a cikin abincinku. Gwada yin vinaigrette na al'ada tare da man zaitun sassa 3 zuwa ruwan 'ya'yan lemun tsami guda 1, da gishiri, barkono, da tabawa na mustard. Ana iya amfani da wannan miya mai mahimmanci a kan salads, gasasshen kayan lambu, ko a matsayin marinade.
Dafa abinci da yin burodi
Man zaitun da lemun tsami na iya haɓaka jita-jita iri-iri. Yi amfani da man zaitun a matsayin tushe don yayyafa kayan lambu ko a matsayin ɗigo a kan gasasshen nama. Lemon zest da ruwan 'ya'yan itace suna ƙara ɗanɗano mai ɗanɗano mai daɗi ga kayan da aka gasa kamar biredi da kukis. Don karkatar da Bahar Rum, gwada amfani da lemun tsami da man zaitun a cikin abincin taliya ko gasasshen kaza.
Abin sha da Abin sha
Man zaitun da aka haɗa da lemun tsami na iya zama ƙari mai daɗi ga abubuwan sha. Ƙara ruwan 'ya'yan itace lemun tsami da ɗigon man zaitun a cikin ruwa don shayar da ruwa mai gina jiki. Hakanan zaka iya ƙirƙirar lemun tsami da man zaitun ta hanyar haɗa ruwan 'ya'yan itace lemun tsami, man zaitun, alayyafo, da ayaba.
Girke-Girke Masu Dadi Tare da Man Zaitun da Lemo
Tufafin Salati
Classic Lemon Vinaigrette:
Mix 1/4 kofin karin budurwa man zaitun tare da cokali 2 na ruwan 'ya'yan lemun tsami da aka matse. Ƙara teaspoon 1 na mustard Dijon, gishiri kaɗan, da dash na barkono baƙi. Whisk har sai emulsified da kuma bauta wa gauraye ganye.
Tufafin Rum:
Hada 1/3 kofin man zaitun da 1/4 kofin ruwan lemun tsami, cokali 1 na yankakken sabo oregano, da minced tafarnuwa albasa. Season da gishiri da barkono dandana. Wannan suturar ta dace daidai da salads na Girkanci ko gasasshen kayan lambu.
Marinades
Lemon da Ganye Marinade ga kaza:
A haxa man zaitun kofi 1/4, ruwan lemun tsami cokali 2, yankakken Rosemary cokali 1, da tafarnuwa minced 1. Ki jika nonon kaji na akalla mintuna 30 kafin a gasa.
Lemun tsami da Man Zaitun Marinade don Kifi:
A hada man zaitun cokali 3 da ruwan lemun tsami cokali 2 da yankakken dill cokali daya da gishiri kadan. Marinate fillet ɗin kifi na minti 15-20 kafin yin burodi ko gasa.
Babban jita-jita
Gasasshen Kaza Da Lemun tsami Da Man Zaitun:
A shafa kajin gaba daya da man zaitun cokali 2, ruwan lemon tsami guda daya, da hadin thyme da rosemary. Gasa a cikin tanda da aka rigaya a 375 ° F (190 ° C) na tsawon sa'o'i 1-1.5, ko har sai kajin ya zama zinari kuma an dafa shi.
Lemun tsami da Taliya:
Cook taliya bisa ga umarnin kunshin. A cikin babban skillet, zafi cokali 2 na man zaitun da kuma yayyafa 2 minced tafarnuwa cloves har sai m. Ki juye da dafaffen taliya, ruwan lemun tsami cokali 2, da yankakken faski.
Kayan zaki
Lemon Olive Cake:
Preheat tanda zuwa 350 ° F (175 ° C). A cikin kwano, a kwaba tare da kofi 1 na gari, 1/2 kofin sukari, 1/2 kofin karin man zaitun, 1/4 kofin ruwan lemun tsami, da ƙwai 2. Zuba a cikin kwanon rufi mai greased kuma gasa na minti 25-30. Bari yayi sanyi kafin yin hidima.
Nasiha don Zaba da Ajiye Man Zaitun da Lemun tsami
Zabar Man Zaitun Mai Inganci
Lokacin zabar man zaitun, nemi man zaitun na budurwa, wanda shine mafi inganci kuma mafi ƙarancin sarrafawa. Zaɓi mai da aka adana a cikin kwalabe masu duhu don kariya daga haske, kuma duba ranar girbi akan alamar don sabo.
Zabar Sabbin Lemo
Zabi lemo masu ƙarfi kuma suna da fata mai haske, rawaya. A guji lemo mai lahani ko siffa. Sabbin lemons yakamata suyi nauyi don girmansu, yana nuna babban abun ciki na ruwan 'ya'yan itace.
Tukwici Ajiya
Ajiye man zaitun a wuri mai sanyi, duhu don hana oxidation. Yi amfani a cikin watanni shida da buɗewa don mafi kyawun dandano. Ana iya adana lemun tsami a cikin daki na tsawon mako guda ko a cikin firiji har tsawon wata guda.